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If you want to get packs you have to get low body fat percentages 15% and below you have to use tredmill and,
not alot of weights if so 10kg no more above most crunches and mostly no junk food ! or it wont show and the VLINE will not appear.
Work your core muscles (stomach), do situps, bridge, lying on the floor and raise your legs up and down in a slow motion, drink lots of protein.
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There are no free packs.
