Usn Body Makeover- Training Plans.pdf 675g30
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REFLEX + RENDER FOIL + 185C
RAPID FAT LOSS
TRAINING PROGRAMME FOR WOMEN
Follow this 5-day training programme for the next 12 weeks. You can do these exercises at home or at your gym, depending on your circumstances. Refer to the Training Tips of each stage to adapt the training slightly. If you can’t do the weight and cardio training in one session, you can split it into two sessions - preferably cardio in the morning and weight training in the evening.
C
SS
Circuit: Complete each exercise directly after the previous with no rest in between until all exercises have been completed. This is one set. Rest 1 - 2 minutes between each set.
SuperSet: Completing 2 exercises directly after each other with no rest in between. After both exercises have been completed that counts as one set of the SuperSet.
TS Tri Set: Completing 3 exercises directly after one another with no rest in between. After all 3 exercises have been completed, that counts as one set of the Tri Set.
HIIT High Intensity Interval Training is a style of cardiovascular training whereby repeated bouts of short duration, high intensity exercise is combined with periods of low intensity intervals used as active recovery.
“STRIVE FOR PROGRESS, NOT PERFECTION.”
REFLEX + RENDER FOIL + 185C
TRAINING PROGRAMME FOR WOMEN MONDAY C
C
C B
A
A B
B C
A
BOX JUMP / 30s JUMP ROPE SETS: 3 | REPS: 10 | REST: 0
PRISONER SQUAT SETS: 3 | REPS: 15 | REST: 0
TUCK JUMP/ 30S JUMP ROPE SETS: 3 | REPS: 10 | REST: 0
C
C
C
C
B
A
A A
C
B B
BURPEES SETS: 3 | REPS: 10 | REST: 0
WALKING LUNGE SETS: 3 | REPS: 10 PER LEG | REST: 0
SPLIT JUMP / 30s JUMP ROPE SETS: 3 | REPS: 5 PER LEG | REST: 0
HIIT
C
A
B
SINGLE LEG HIP RAISES SETS: 3 | REPS: 10 PER LEG | REST: 120s
A
B
SWISS BALL CRUNCHES SETS: 5 | REPS: 25 | REST: 30s-60s
HIIT CARDIO: 15 MIN 4 MIN WARM UP, 2 MIN COOL DOWN 1 MIN INTERVALS
REFLEX + RENDER FOIL + 185C
TRAINING PROGRAMME FOR WOMEN TUESDAY SS
SS
1
A
A
SS
1
2
B
B
A
LAT PULL DOWN WIDE GRIP SETS: 3 | REPS: 10 | REST: 0
TRICEP PUSHDOWN SETS: 3 | REPS: 10-12 | REST: 60s-120s
SS
B
SEATED ROW SETS: 3 | REPS: 10-12 | REST: 0
SS
2
SS
3
3
B A
A
B
TRICEP KICKBACK SETS: 3 REPS: 10-12 PER ARM | REST: 60s-120s
A
BARBELL BENTOVER ROW SETS: 3 | REPS: 8-12 | REST: 0
SS 4
A
BENCH DIPS SETS: 3 REPS: FAILURE | REST: 60s-120s
B
4
HIIT CARDIO: 15 MIN 4 MIN WARM UP, 2 MIN COOL DOWN 1 MIN INTERVALS
B
SEATED CALF RAISE SETS: 3 | REPS: 10-12 | REST: 0
HIIT
SS A
B
STANDING CALF RAISE (BODY WEIGHT) SETS: 3 | REPS: 25 | REST: 60s-90s
REFLEX + RENDER FOIL + 185C
TRAINING PROGRAMME FOR WOMEN WEDNESDAY SS
SS
1
A
A
2
B
B
A
DUMBBELL BICEP CURL SETS: 3 | REPS: 10-12 | REST: 60s-120s
DUMBBELL BENCH PRESS SETS: 3 | REPS: 8-12 | REST: 0
SS
B
DUMBBELL INCLINE PRESS SETS: 3 | REPS: 10-12 | REST: 0
SS
2
A
SS
1
SS
3
3
B A
A
B
B
DUMBBELL HAMMER CURLS SETS: 3 | REPS: 8-12 | REST: 60s-120s
WIDE PUSH UPS SETS: 3 | REPS: FAILURE | REST: 0
CONCENTRATION CURLS SETS: 3 | REPS: 6-8 | REST: 60s-120s
HIIT A
B
HIIT CARDIO: 15 MIN 4 MIN WARM UP, 2 MIN COOL DOWN 1 MIN INTERVALS
LEG RAISES SETS: 5 | REPS: 25 | REST: 30s-60s
“EXCUSES DON’T BURN CALORIES!”
REFLEX + RENDER FOIL + 185C
TRAINING PROGRAMME FOR WOMEN THURSDAY SS
SS
1
SS
1
2
B A
B A
A
ARNOLD PRESS SETS: 3 | REPS: 8-10 | REST: 0
PLANK SETS: 3 | REPS: 60s | REST: 60s-120s
SS 2
A
LATERAL RAISES SETS: 3 | REPS: 10-12 | REST: 0
TS
B
B
1
TS 1
A A
B
REVERSE FLYES SETS: 3 | REPS: 10-12 | REST: 60s-120s
FRONT RAISES SETS: 3 | REPS: 10-12 | REST: 0
B
1
HIIT CARDIO: 15 MIN 4 MIN WARM UP, 2 MIN COOL DOWN 1 MIN INTERVALS
BARBELL UPRIGHT ROW SETS: 3 | REPS: 10-12 | REST: 120s
SETS: 3 | REPS: 6-8 | REST: 0
HIIT
TS A
DUMBBELL SHOULDER PRESS
“IF IT DOESN’T CHALLENGE YOU, IT DOESN’T CHANGE YOU.”
REFLEX + RENDER FOIL + 185C
TRAINING PROGRAMME FOR WOMEN FRIDAY SS
SS
1
1
A
A A
B
B B
BARBELL SQUAT SETS: 3 | REPS: 6-10 | REST: 60s-120s
WALKING LUNGE SETS: 3 | REPS: 8-12 | REST: 0
STIFF LEG DEADLIFT SETS: 3 | REPS: 10-12 | REST: 60s-120s
SS
SS
2
A
2
B
B A
B
A
DEADLIFT SETS: 3 | REPS: 8-12 | REST: 60s-120s
LEG EXTENSION SETS: 3 | REPS: 10 PER LEG | REST: 0
LEG CURL SETS: 3 | REPS: 10-15 | REST: 60s-120s
HIIT A
B
HIIT CARDIO: 15 MIN 4 MIN WARM UP, 2 MIN COOL DOWN 1 MIN INTERVALS
RUSSIAN TWIST SETS: 5 | REPS: 25 | REST: 30s-60s
“YOU’RE ONE WORKOUT AWAY FROM A GOOD MOOD.”
REFLEX + RENDER FOIL + 185C
LEAN MUSCLE GAIN
TRAINING PROGRAMME FOR MEN Follow this 5-day training programme for the next 12 weeks. You can do these exercises at home or at your gym, depending on your circumstances. Refer to the Training Tips of each stage to adapt the training slightly. If you can’t do the weight and cardio training in one session, you can split it into two sessions - preferably cardio in the morning and weight training in the evening.
SS
TS
SuperSet: Completing 2 exercises directly after each other with no rest in between. After both exercises have been completed that counts as one set of the SuperSet.
Tri Set: Completing 3 exercises directly after one another with no rest in between. After all 3 exercises have been completed, that counts as one set of the Tri Set.
HIIT High Intensity Interval Training is a style of cardiovascular training whereby repeated bouts of short duration, high intensity exercise is combined with periods of low intensity intervals used as active recovery.
“GREAT ACHIEVEMENT ALWAYS REQUIRES GREAT SACRIFICE.”
REFLEX + RENDER FOIL + 185C
TRAINING PROGRAMME FOR MEN MONDAY SS
SS
1
A
1
B
B
A A
BARBELL BENCH PRESS SETS: 3 | REPS: 6-10 | REST: 60s-90s
SEATED CHEST PRESS SETS: 3 | REPS: 8-12 | REST: 0
TS 1
A
B
PUSH UPS SETS: 3 | REPS: FAILURE | REST: 60s-90s
TS A
TS
1
B
1
B A
SEATED DUMBELL CURL SETS: 3 | REPS: 8-12 | REST: 0
A
STANDING EZ BAR CURL SETS: 3 | REPS: 8-12 | REST: 0
INCLINE DUMBBELL CURLS SETS: 3 | REPS: 8-12 | REST: 60s-90s
HIIT
B
A
CABLE CROSS OVERS SETS: 3 | REPS: 8-12 | REST: 60s-90s
B
B
SWISS BALL CRUNCHES SETS: 5 | REPS: 25 | REST: 30s-60s
HIIT CARDIO: 15 MIN 4 MIN WARM UP, 2 MIN COOL DOWN 1 MIN INTERVALS
REFLEX + RENDER FOIL + 185C
TRAINING PROGRAMME FOR MEN TUESDAY SS
SS
1
A
1
A B B
A
B
BARBELL SQUAT SETS: 3 | REPS: 6-10 | REST: 60s-90s
DUMBBELL LUNGES SETS: 3 | REPS: 8-12 | REST: 0
SS
BOX JUMPS/TUCK JUMPS SETS: 3 | REPS: 10 | REST: 60s-90s
SS
2
2
B A
B A
LEG EXTENSIONS SETS: 3 | REPS: 8-12 | REST: 0
A
LEG CURL SETS: 3 | REPS: 8-12 | REST: 60s-90s
SS 3
A
B
A
B
BARBELL DEADLIFT SETS: 3 | REPS: 6-10 | REST: 60s-90s
HIIT
SS 3
B
HIIT CARDIO: 15 MIN 4 MIN WARM UP, 2 MIN COOL DOWN 1 MIN INTERVALS
SEATED CALF RAISE SETS: 3 | REPS: 8-12 | REST: 0
STANDING CALF RAISE (BODY WEIGHT) SETS: 3 | REPS: 25 | REST: 60s-90s
REFLEX + RENDER FOIL + 185C
TRAINING PROGRAMME FOR MEN WEDNESDAY
CARDIO: 45 - 60 MIN STEADY PACE EASY PACED CARDIO (RUN, CYCLE, ROW)
JACQUES FAGAN FITNESS MODEL
“REST AND RECOVERY TRAINING ARE IMPORTANT ASPECTS IN THE MUSCLE DEVELOPMENT PROCESS.”
REFLEX + RENDER FOIL + 185C
TRAINING PROGRAMME FOR MEN THURSDAY SS A A
A
B
SS 1
B
DUMBBELL SHOULDER PRESS SETS: 3 | REPS: 6-10 | REST: 60s-90s
TS
1
B
BARBELL UPRIGHT ROW SETS: 3 | REPS: 8-12 | REST: 60s-90s
DUMBBELL LATERAL RAISE SETS: 3 | REPS: 8-12 | REST: 0
TS A
1
B
1
B
TS
A
1
B
A
TRICEP PUSH DOWN SETS: 3 | REPS: 8-12 | REST: 0
A
SEATED TRICEP EXTENSION SETS: 3 | REPS: 8-12 | REST: 0
HIIT
B
HIIT CARDIO: 15 MIN 4 MIN WARM UP, 2 MIN COOL DOWN 1 MIN INTERVALS
LEG RAISES SETS: 5 | REPS: 25 | REST: 30s-60s
DIPS SETS: 3 REPS: FAILURE | REST: 60s-90s
“I CAN AND I WILL.”
REFLEX + RENDER FOIL + 185C
TRAINING PROGRAMME FOR MEN FRIDAY SS 1
A
A
SS A
B
1
B
B
LAT PULL DOWN BACK SETS: 3 | REPS: 6-10 | REST: 60s-90s
CLOSE GRIP PULL DOWN 3 | REPS: 8-12 | REST: 0
SETS:
SS
OVERHAND PULL UPS SETS: 3 REPS: FAILURE | REST: 60s-90s
SS
2
2
A
B A
B
A B
SEATED ROW SETS: 3 | REPS: 8-12 | REST: 0
BENT OVER BARBELL ROW SETS: 3 | REPS: 8-12 | REST: 60s-90s
RUSSIAN TWIST SETS: 5 | REPS: 25 PER SIDE | REST: 30s-60s
HIIT HIIT CARDIO: 15 MIN 4 MIN WARM UP, 2 MIN COOL DOWN 1 MIN INTERVALS
“WHEN YOU FEEL LIKE QUITTING, THINK ABOUT WHY YOU STARTED.”
RAPID FAT LOSS
TRAINING PROGRAMME FOR WOMEN
Follow this 5-day training programme for the next 12 weeks. You can do these exercises at home or at your gym, depending on your circumstances. Refer to the Training Tips of each stage to adapt the training slightly. If you can’t do the weight and cardio training in one session, you can split it into two sessions - preferably cardio in the morning and weight training in the evening.
C
SS
Circuit: Complete each exercise directly after the previous with no rest in between until all exercises have been completed. This is one set. Rest 1 - 2 minutes between each set.
SuperSet: Completing 2 exercises directly after each other with no rest in between. After both exercises have been completed that counts as one set of the SuperSet.
TS Tri Set: Completing 3 exercises directly after one another with no rest in between. After all 3 exercises have been completed, that counts as one set of the Tri Set.
HIIT High Intensity Interval Training is a style of cardiovascular training whereby repeated bouts of short duration, high intensity exercise is combined with periods of low intensity intervals used as active recovery.
“STRIVE FOR PROGRESS, NOT PERFECTION.”
REFLEX + RENDER FOIL + 185C
TRAINING PROGRAMME FOR WOMEN MONDAY C
C
C B
A
A B
B C
A
BOX JUMP / 30s JUMP ROPE SETS: 3 | REPS: 10 | REST: 0
PRISONER SQUAT SETS: 3 | REPS: 15 | REST: 0
TUCK JUMP/ 30S JUMP ROPE SETS: 3 | REPS: 10 | REST: 0
C
C
C
C
B
A
A A
C
B B
BURPEES SETS: 3 | REPS: 10 | REST: 0
WALKING LUNGE SETS: 3 | REPS: 10 PER LEG | REST: 0
SPLIT JUMP / 30s JUMP ROPE SETS: 3 | REPS: 5 PER LEG | REST: 0
HIIT
C
A
B
SINGLE LEG HIP RAISES SETS: 3 | REPS: 10 PER LEG | REST: 120s
A
B
SWISS BALL CRUNCHES SETS: 5 | REPS: 25 | REST: 30s-60s
HIIT CARDIO: 15 MIN 4 MIN WARM UP, 2 MIN COOL DOWN 1 MIN INTERVALS
REFLEX + RENDER FOIL + 185C
TRAINING PROGRAMME FOR WOMEN TUESDAY SS
SS
1
A
A
SS
1
2
B
B
A
LAT PULL DOWN WIDE GRIP SETS: 3 | REPS: 10 | REST: 0
TRICEP PUSHDOWN SETS: 3 | REPS: 10-12 | REST: 60s-120s
SS
B
SEATED ROW SETS: 3 | REPS: 10-12 | REST: 0
SS
2
SS
3
3
B A
A
B
TRICEP KICKBACK SETS: 3 REPS: 10-12 PER ARM | REST: 60s-120s
A
BARBELL BENTOVER ROW SETS: 3 | REPS: 8-12 | REST: 0
SS 4
A
BENCH DIPS SETS: 3 REPS: FAILURE | REST: 60s-120s
B
4
HIIT CARDIO: 15 MIN 4 MIN WARM UP, 2 MIN COOL DOWN 1 MIN INTERVALS
B
SEATED CALF RAISE SETS: 3 | REPS: 10-12 | REST: 0
HIIT
SS A
B
STANDING CALF RAISE (BODY WEIGHT) SETS: 3 | REPS: 25 | REST: 60s-90s
REFLEX + RENDER FOIL + 185C
TRAINING PROGRAMME FOR WOMEN WEDNESDAY SS
SS
1
A
A
2
B
B
A
DUMBBELL BICEP CURL SETS: 3 | REPS: 10-12 | REST: 60s-120s
DUMBBELL BENCH PRESS SETS: 3 | REPS: 8-12 | REST: 0
SS
B
DUMBBELL INCLINE PRESS SETS: 3 | REPS: 10-12 | REST: 0
SS
2
A
SS
1
SS
3
3
B A
A
B
B
DUMBBELL HAMMER CURLS SETS: 3 | REPS: 8-12 | REST: 60s-120s
WIDE PUSH UPS SETS: 3 | REPS: FAILURE | REST: 0
CONCENTRATION CURLS SETS: 3 | REPS: 6-8 | REST: 60s-120s
HIIT A
B
HIIT CARDIO: 15 MIN 4 MIN WARM UP, 2 MIN COOL DOWN 1 MIN INTERVALS
LEG RAISES SETS: 5 | REPS: 25 | REST: 30s-60s
“EXCUSES DON’T BURN CALORIES!”
REFLEX + RENDER FOIL + 185C
TRAINING PROGRAMME FOR WOMEN THURSDAY SS
SS
1
SS
1
2
B A
B A
A
ARNOLD PRESS SETS: 3 | REPS: 8-10 | REST: 0
PLANK SETS: 3 | REPS: 60s | REST: 60s-120s
SS 2
A
LATERAL RAISES SETS: 3 | REPS: 10-12 | REST: 0
TS
B
B
1
TS 1
A A
B
REVERSE FLYES SETS: 3 | REPS: 10-12 | REST: 60s-120s
FRONT RAISES SETS: 3 | REPS: 10-12 | REST: 0
B
1
HIIT CARDIO: 15 MIN 4 MIN WARM UP, 2 MIN COOL DOWN 1 MIN INTERVALS
BARBELL UPRIGHT ROW SETS: 3 | REPS: 10-12 | REST: 120s
SETS: 3 | REPS: 6-8 | REST: 0
HIIT
TS A
DUMBBELL SHOULDER PRESS
“IF IT DOESN’T CHALLENGE YOU, IT DOESN’T CHANGE YOU.”
REFLEX + RENDER FOIL + 185C
TRAINING PROGRAMME FOR WOMEN FRIDAY SS
SS
1
1
A
A A
B
B B
BARBELL SQUAT SETS: 3 | REPS: 6-10 | REST: 60s-120s
WALKING LUNGE SETS: 3 | REPS: 8-12 | REST: 0
STIFF LEG DEADLIFT SETS: 3 | REPS: 10-12 | REST: 60s-120s
SS
SS
2
A
2
B
B A
B
A
DEADLIFT SETS: 3 | REPS: 8-12 | REST: 60s-120s
LEG EXTENSION SETS: 3 | REPS: 10 PER LEG | REST: 0
LEG CURL SETS: 3 | REPS: 10-15 | REST: 60s-120s
HIIT A
B
HIIT CARDIO: 15 MIN 4 MIN WARM UP, 2 MIN COOL DOWN 1 MIN INTERVALS
RUSSIAN TWIST SETS: 5 | REPS: 25 | REST: 30s-60s
“YOU’RE ONE WORKOUT AWAY FROM A GOOD MOOD.”
REFLEX + RENDER FOIL + 185C
LEAN MUSCLE GAIN
TRAINING PROGRAMME FOR MEN Follow this 5-day training programme for the next 12 weeks. You can do these exercises at home or at your gym, depending on your circumstances. Refer to the Training Tips of each stage to adapt the training slightly. If you can’t do the weight and cardio training in one session, you can split it into two sessions - preferably cardio in the morning and weight training in the evening.
SS
TS
SuperSet: Completing 2 exercises directly after each other with no rest in between. After both exercises have been completed that counts as one set of the SuperSet.
Tri Set: Completing 3 exercises directly after one another with no rest in between. After all 3 exercises have been completed, that counts as one set of the Tri Set.
HIIT High Intensity Interval Training is a style of cardiovascular training whereby repeated bouts of short duration, high intensity exercise is combined with periods of low intensity intervals used as active recovery.
“GREAT ACHIEVEMENT ALWAYS REQUIRES GREAT SACRIFICE.”
REFLEX + RENDER FOIL + 185C
TRAINING PROGRAMME FOR MEN MONDAY SS
SS
1
A
1
B
B
A A
BARBELL BENCH PRESS SETS: 3 | REPS: 6-10 | REST: 60s-90s
SEATED CHEST PRESS SETS: 3 | REPS: 8-12 | REST: 0
TS 1
A
B
PUSH UPS SETS: 3 | REPS: FAILURE | REST: 60s-90s
TS A
TS
1
B
1
B A
SEATED DUMBELL CURL SETS: 3 | REPS: 8-12 | REST: 0
A
STANDING EZ BAR CURL SETS: 3 | REPS: 8-12 | REST: 0
INCLINE DUMBBELL CURLS SETS: 3 | REPS: 8-12 | REST: 60s-90s
HIIT
B
A
CABLE CROSS OVERS SETS: 3 | REPS: 8-12 | REST: 60s-90s
B
B
SWISS BALL CRUNCHES SETS: 5 | REPS: 25 | REST: 30s-60s
HIIT CARDIO: 15 MIN 4 MIN WARM UP, 2 MIN COOL DOWN 1 MIN INTERVALS
REFLEX + RENDER FOIL + 185C
TRAINING PROGRAMME FOR MEN TUESDAY SS
SS
1
A
1
A B B
A
B
BARBELL SQUAT SETS: 3 | REPS: 6-10 | REST: 60s-90s
DUMBBELL LUNGES SETS: 3 | REPS: 8-12 | REST: 0
SS
BOX JUMPS/TUCK JUMPS SETS: 3 | REPS: 10 | REST: 60s-90s
SS
2
2
B A
B A
LEG EXTENSIONS SETS: 3 | REPS: 8-12 | REST: 0
A
LEG CURL SETS: 3 | REPS: 8-12 | REST: 60s-90s
SS 3
A
B
A
B
BARBELL DEADLIFT SETS: 3 | REPS: 6-10 | REST: 60s-90s
HIIT
SS 3
B
HIIT CARDIO: 15 MIN 4 MIN WARM UP, 2 MIN COOL DOWN 1 MIN INTERVALS
SEATED CALF RAISE SETS: 3 | REPS: 8-12 | REST: 0
STANDING CALF RAISE (BODY WEIGHT) SETS: 3 | REPS: 25 | REST: 60s-90s
REFLEX + RENDER FOIL + 185C
TRAINING PROGRAMME FOR MEN WEDNESDAY
CARDIO: 45 - 60 MIN STEADY PACE EASY PACED CARDIO (RUN, CYCLE, ROW)
JACQUES FAGAN FITNESS MODEL
“REST AND RECOVERY TRAINING ARE IMPORTANT ASPECTS IN THE MUSCLE DEVELOPMENT PROCESS.”
REFLEX + RENDER FOIL + 185C
TRAINING PROGRAMME FOR MEN THURSDAY SS A A
A
B
SS 1
B
DUMBBELL SHOULDER PRESS SETS: 3 | REPS: 6-10 | REST: 60s-90s
TS
1
B
BARBELL UPRIGHT ROW SETS: 3 | REPS: 8-12 | REST: 60s-90s
DUMBBELL LATERAL RAISE SETS: 3 | REPS: 8-12 | REST: 0
TS A
1
B
1
B
TS
A
1
B
A
TRICEP PUSH DOWN SETS: 3 | REPS: 8-12 | REST: 0
A
SEATED TRICEP EXTENSION SETS: 3 | REPS: 8-12 | REST: 0
HIIT
B
HIIT CARDIO: 15 MIN 4 MIN WARM UP, 2 MIN COOL DOWN 1 MIN INTERVALS
LEG RAISES SETS: 5 | REPS: 25 | REST: 30s-60s
DIPS SETS: 3 REPS: FAILURE | REST: 60s-90s
“I CAN AND I WILL.”
REFLEX + RENDER FOIL + 185C
TRAINING PROGRAMME FOR MEN FRIDAY SS 1
A
A
SS A
B
1
B
B
LAT PULL DOWN BACK SETS: 3 | REPS: 6-10 | REST: 60s-90s
CLOSE GRIP PULL DOWN 3 | REPS: 8-12 | REST: 0
SETS:
SS
OVERHAND PULL UPS SETS: 3 REPS: FAILURE | REST: 60s-90s
SS
2
2
A
B A
B
A B
SEATED ROW SETS: 3 | REPS: 8-12 | REST: 0
BENT OVER BARBELL ROW SETS: 3 | REPS: 8-12 | REST: 60s-90s
RUSSIAN TWIST SETS: 5 | REPS: 25 PER SIDE | REST: 30s-60s
HIIT HIIT CARDIO: 15 MIN 4 MIN WARM UP, 2 MIN COOL DOWN 1 MIN INTERVALS
“WHEN YOU FEEL LIKE QUITTING, THINK ABOUT WHY YOU STARTED.”
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