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Can someone give me some extra training tips. I am pressed for time. I am a student and I train around 8 hours a week in Karate(3) Boxing(1) Kickboxing (1) and BJJ(3)

At home I have a curling/bench bar

I am 172lbs, 6'1. Would like to stay the same weight, shed a bit more fat but become stronger.

Any tips???
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