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    Just starting to go to the Gym, my main aim is basically to muscle up.
    My stats are 17/5"10 /130lb

    Currently following this routine from the iFitness app..

    Day 1

    Day 2

    Day 3

    Day 4


    3 sets of each increasing by 2 reps each set.

    And I do a five minute warm-up on the rower before hand.

    Would appreciate feedback, cheers )
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    Read the wiki, then re-post.

    Ab crunch on ball? :wtf:
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    (Original post by Scorpiaz)
    Just starting to go to the Gym, my main aim is basically to muscle up.
    My stats are 17/5"10 /130lb

    Currently following this routine from the iFitness app..

    Day 1

    Day 2

    Day 3

    Day 4


    3 sets of each increasing by 2 reps each set.

    And I do a five minute warm-up on the rower before hand.

    Would appreciate feedback, cheers )
    0/10 Too many exercises which you simply don't need. Want to build muscle and strength fast ? Then focus on the compounds and go heavy and use free weights.

    Seriously don't waste your time on such routines you'll be there forever

    Read the link provided below and choose a program from it that will suit you :

    http://www.thestudentroom.co.uk/show...43&postcount=7

    :yy:
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    awful
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    (Original post by bobcat7)
    awful
    If that's true - at least be a bit more constructive - a lot of people don't know the ins and outs of training programmes
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    (Original post by Scorpiaz)
    Just starting to go to the Gym, my main aim is basically to muscle up.
    My stats are 17/5"10 /130lb

    Currently following this routine from the iFitness app..

    Day 1

    Day 2

    Day 3

    Day 4


    3 sets of each increasing by 2 reps each set.

    And I do a five minute warm-up on the rower before hand.

    Would appreciate feedback, cheers )


    right, right
    i had an operation in January and since then ive lost 1 and a half stone of body weight and since im not allowed to exercise that much for a long time i shant be putting it back on fast

    now, depending on your individual needs (specific physical needs for the particular sport you currently play) -for me its boxing and football, you need to focus on different things

    i suggest you bulk up a fair bit first and then work on all of those smaller exercises.

    everything needs to involve big movements and muscle groups eg deadlift, squat, lunge, bench press, shoulder press and pull ups (not chin ups) in order to do this

    i suggest you comprise 3 workouts depending again on the sport you are using this resistance training to benefit from, if you dont play sport... pussayoooo

    upper body, lower body, core and anaerobic/aerobic work depending on the other training you do

    upper body:
    shoulder press
    bench
    dips
    row
    pull ups

    lower body:
    deadlift
    squat
    lunge
    calf raises

    core:
    way too many to mention

    dont bother with biceps, they're a waste of time
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    Ever heard of KISS?

    Keep It Simple Stupid! Your routine should be sliced and diced to make sure you get the best out of a workout. Ab crunch? **** off with them, do compound lifts, functional strength will give you abs you desire so stop pussying around with those.
 
 
 
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