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FITNESS IDIOT SEeKS HELP watch

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    Right i am a complete idiot i know nothing about weight lifting or training or fitness but i want to devlop my arms and chest. So this is my last thread on the topic.

    First question
    what weight should i be lifting if im 18 years old ? and how long should i be doing it for?

    Secondly what excercises can i do at home for my chest that doesn't involve any equipment at the gym?
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    Stop trolling.
 
 
 
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