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The National Lottery draw results for Thunderball, recorded and streamed live at 8:00pm on Saturday 25th November 2017

Tonight’s Thunderball machine is Excalibur 6 with ball set T1 selected by Eleanor Burkes from Worcester.

To enter the next available draw, visit http://www.national-lottery.co.uk/gam...

16+ only. Players must be physically located in the UK or IoM

You can also check your Thunderball tickets on our website: https://www.national-lottery.co.uk/re...

Workout For Beginners | Beginner's Workout Routine + Essentials Guide
workout plan for beginners
Mon: chest
Tues: back
Wed: legs
Thur: delts
Fri: arms
Sat: legs
Sun: rest:
Push pups 3
Pe dec Machin fly 4sets
incline barbell press - 4sets
flat bench press - 3sets,
Decline dumble press 3sets
cable cross overs 3sets
+ abs

BACK:
Chin ups 3 set
seated cable rows – 4 sets,
Front lat pulldowns – 4 sets,
Close grip pulldowns – 3sets 12 reps each
deadlifts – heavy weight, 4 sets,

1 arm dumbbell row - 3 sets,
+
Sides

Legs :-
Free squats 3 sets
Leg extensions 4sets
Front bar shouts 4sets
Leg press 3sets

+ abs

DELTS:
Push ups 3 sets
Seated dumbbell press - 3sets,

Front barbell press 5 sets
side laterals - 3 sets, 15 reps each

Rope pull over 3 sets
shrugs – 5sets,

+sides
ARMS:
(Alternate biceps and triceps work)
standing alt. dumbbell curl / triceps pushdowns (cable) - 4 sets, 8-10 reps
skull crushers (mod. French press) / straight bar standing curls - 3 sets, 8 reps
dumbbell kick backs / concentration curls - 3 sets, 10 reps

LEGS:
Free squats 3 sets
Leg curls 4sets
Squats - 4sets, 12-15 reps
close-st

lunges, barbell - 3 sets,
stiff-legged deadlifts - 3 sets, 8-10 repsf

Calf 3 sets
+
Abs

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