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Anonymous
For the first two months at least.

Strength training 1-2 times a week, plus 1 day set aside for jogging.
Don't push yourself too hard for the first month, makes sure you're comforatable with the weights. When you can pull off 15 repetitions, feel free to increase the weight.

What you're gonna need: A set of dumbells (I picked dumbells because most people have them and they can be used for lots of different exercises). Explanations on how to do the exercises can be found in the next post.

Dumbbell Bench Press 3*10-15
Dumbbell Arnold Press 3*10-15
Dumbbell Raise 3*10-15
Dumbbell Squat 3*10-15
Dumbbell Straight-back Straight-leg Deadlift 3*10-15
Dumbbell Bent-over Row 3*10-15
Barbell Bent Arm Pullover 3*10-15
Situps 3*10-15
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>> Anonymous
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>Dumbbell Bench Press

http://www.exrx.net/WeightExercises/PectoralSternal/DBBenchPress.html

>Dumbbell Arnold Press

http://www.exrx.net/WeightExercises/DeltoidAnterior/DBArnoldPress.html

>Dumbbell Raise

http://www.exrx.net/WeightExercises/DeltoidLateral/DBRaises.html

>Dumbbell Squat

http://www.exrx.net/WeightExercises/Quadriceps/DBSquat.html

>Dumbbell Straight-back Straight-leg Deadlift

http://www.exrx.net/WeightExercises/Hamstrings/DBStrBackStrLegDeadlift.html

>Dumbbell Bent-over Row

http://www.exrx.net/WeightExercises/BackGeneral/DBBentOverRow.html

>Barbell Bent Arm Pullover

(Note: Use a dumbbell for this exercise instead of the barbell if you don't have one)
http://www.exrx.net/WeightExercises/LatissimusDorsi/BBBentArmPullover.html

>Reverse Crunch

http://www.expertvillage.com/video/39012_fitness-core-reverse-crunch.htm
>> Anonymous
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Here's a chart of the activated muscles.
>> Anonymous
YOU SIR I COMMEND YOU ON YOUR EFFORTS TO GET STRONG DESPITE YOUR DISABILITY! IT TAKES A BRAVE MAN TO CONTINUE TO TRAIN WITH WEIGHTS AFTER LOSING HIS LEGS!!!!
>> Anonymous
>>99835
So witty and randomz ^_^ lol kawaii

How long did it take for you to come up with that?
>> Anonymous
>>99817
what's this all about, then?
>> Anonymous
you forgot about the part where you take your roids every morning
>> Anonymous
>>99939
Training regime I guess, some anon usually posts this every once in a while as a good beginners schedule.
>> Anonymous
>>99958
You forgot about the part where you're fat and butthurt.
>> Anonymous
SQUAAAAAATZ
>> Anonymous
>>100125
see
>Dumbbell Squat
>> Anonymous
MORE SQUATZZZ
>> Anonymous
>Strenght training
>When you can pull off 15 repetitions, feel free to increase the weight.
>When you can pull off 15 repetitions
>Pull off 15 repetitions
>15 repetitions
>> Anonymous
>>100128
Barbell motherfucker, do you know it?
>> Anonymous
>>100147
fail
>> Anonymous
Not bad at all!
>> Anonymous
seriously, though. dumbbell squats?

quit being a pussy and do real squatz.
SQUAAAAAAATZZZ
>> Anonymous
>>100147
>>100151
Learn to read

>What you're gonna need: A set of dumbells (I picked dumbells because most people have them and they can be used for lots of different exercises)
>> Anonymous
I'm gonna start trying this in a couple of weeks over the summer, I might even keep a PHOTO UPDATE thread going...
>> Anonymous
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>>100151
Quit being a pussy and use dumbbells
>> Anonymous
>>100151
More weight= more resistance. Pussy.
>> Anonymous
bump
>> Anonymous
Bump for this awesome lad.