KI-Bikini-Body-Training-Guide
.pdf
4VUKH` 3,.: *(9+06
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>HSRPUN S\UNLZ |
>LPNO[LK Z[LW \WZ |
2ULL \WZ |
4LKPJPUL IHSS ZX\H[ WYLZZ |
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-XPS VTXDWV |
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; -XPSV WLY SLN |
UHSV |
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6TXDWV |
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:DONLQJ OXQJHV WLY SLN |
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:HLJKWHG VWHS XSV WLY SLN |
VWHSV |
UHSV |
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.QHH XSV WLY SLN |
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0HGLFLQH EDOO VTXDW SUHVV |
UHSV |
UHSV |
@NohoLita
>LKULZKH` (94: ():
^LLR
7\ZO \WZ |
4V\U[HPU JSPTILYZ |
4LKPJPUL IHSS ZX\H[ WYLZZ |
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3H` KV^U W\ZO \WZ |
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3XVK XSV |
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0RXQWDLQ FOLPEHUV WLY SLN |
UHSV |
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0HGLFLQH EDOO VTXDW SUHVV |
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$E ELNHV WLY ZPKL |
UHSV |
UHSV |
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/D\ GRZQ SXVK XSV |
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6LW XSV ZLWK WZLVWLHJO ZPKL |
VWHSV |
UHSV |
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7ULFHS GLSV |
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6WUDLJKW OHJ VLW XSV |
UHSV |
UHSV |
@NohoLita
67;065(3 ^LLR
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>HSRPUN S\UNLZ |
7\ZO \WZ |
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0HGLFLQH EDOO VTXDW SUHVV |
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UHSV |
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.QHH XSV WLY SLN |
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6WUDLJKW OHJ VLW XSV |
UHSV |
UHSV |
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$E ELNHV WLY ZPKL |
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:HLJKWHG VWHS XSV WLY SLN |
UHSV |
UHSV |
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:DONLQJ OXQJHV WLY SLN |
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3XVK XSV |
VWHSV |
UHSV |
@NohoLita
4VUKH` 3,.: *(9+06
^LLR
)\YWLLZ |
:RPWWPUN |
1\TW S\UNLZ |
>HSRPUN S\UNLZ |
2ULL \WZ |
9HPZLK YL]LYZL S\UNLZ |
:\TV ZX\H[Z |
1\TW ZX\H[Z |
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@NohoLita
>LKULZKH` (94: ():
^LLR
>LPNO[LK ZX\H[ JSLHU :P[ \WZ
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:HLJKWHG VTXDW FOHDQ SUHVV |
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6LW XSV |
UHSV |
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7ULFHS GLSV |
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URXQGV |
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&RPPDQGRV LHJO ZPKL |
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/HJ UDLVHV |
UHSV |
UHSV |
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6WUDLJKW OHJ MDFNNQLIH |
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UHSV |
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@NohoLita
-YPKH` -<33 )6+@ >6926<;
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*VTTHUKVZ |
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@NohoLita
4VUKH` 3,.: *(9+06
^LLR
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6XPR MXPS VTXDWV |
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-XPS OXQJHV WLY SLN |
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:HLJKWHG ZLGH VTXDWV RQ EHQFK |
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0HGLFLQH EDOO FUDE ZDON |
UHSV |
VWHSV |
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:HLJKWHG ZDONLQJ OXQJHV WLY SLN |
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VWHSV |
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:HLJKWHG VWHS XSV WLY SLN |
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6NLSSLQJ |
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PLQV |
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@NohoLita
>LKULZKH` (94: ():
^LLR
4V\U[HPU JSPTILYZ W\ZO \WZ >LPNO[LK ZX\H[ JSLHU
3LN YHPZL ^P[O OPW YHPZL WYLZZ
3H`KV^U W\ZO \W +LJSPUL W\ZO \WZ
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PRXQWDLQ FOLPEHUV SXVK XSV |
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:HLJKWHG VTXDW FOHDQ SUHVV |
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URXQGV |
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UHSV |
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/HJ UDLVH ZLWK KLS UDLVH |
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UHSV |
UHSV |
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/D\GRZQ SXVK XSV |
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7ULFHS GLSV IHHW UDLVHG |
UHSV |
UHSV |
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:HLJKWHG EHQW OHJ MDFNNQLIHV |
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&RPPDQGRV LHJO ZPKL |
UHSV |
UHSV |
@NohoLita
-YPKH` (): *(9+06
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4V\U[HPU JSPTILYZ )\YWLLZ
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0RXQWDLQ FOLPEHUV LHJO ZPKL |
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:HLJKWHG EHQW OHJ MDFNNQLIHV |
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5DLVHG OHJ VLW XSV ZLWK WZLVW LHJO ZPKL |
UHSV |
UHSV |
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6NLSSLQJ |
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$E ELNHV LHJO ZPKL |
PLQV |
UHSV |
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6WUDLJKW OHJ MDFNNQLIHV |
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UHSV |
UHSV |
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@NohoLita
4VUKH` (94: ():
^LLR
+YVW W\ZO \WZ |
>LPNO[LK ZX\H[ JSLHU |
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7SHUR |
WYLZZ |
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3LN YHPZLZ ^P[O OPW YHPZL |
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;YPJLW KPWZ MLL[ YHPZLK |
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3LN YHPZLZ |
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'URS SXVK XSV |
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:HLJKWHG VTXDW FOHDQ SUHVV |
UHSV |
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UHSV |
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3ODQN |
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/HJ UDLVHV ZLWK KLS UDLVH |
PLQ |
VWHSV |
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7ULFHS GLSV IHHW UDLVHG |
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5DLVHG OHJ VLW XSV ZLWK WZLVW |
UHSV |
UHSV |
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%HQW OHJ UDLVHV ZLWK KLS OLIW |
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/HJ UDLVHV |
UHSV |
UHSV |
@NohoLita