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Heavy mug

Hi all. I am a programmer and at the moment I have been sitting at a computer for several years and my body is completely weakened. I want to get my body in order.
My friends even laughed at me and gave me a heavy mug (you may have heard of this, Ronnie Coleman is currently advertising it). I decided to remedy the situation and go to the gym.
I don't know what to do right. Should you work out with a trainer or create a training program yourself?


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