File :-(, x, )
Mark !tsGpSwX8mo
Monday – Chest (Martes)
3 - 75 Push ups
3 - Bench press 165,195,225 (25, 15, 8 reps)
3 - Nautilus press 80,100,130
3 - Incline press 80,100,130
Tuesday – Back (miercoles)
3 - 25 ull ups
3 - Seated rows 75,80,85
3 - T bar rows 80,95,110
3 – 40 Crunches
3 – 30 Scissors
3 – 30 Stair
Wednesday – Shoulders & Abs(jueves)
3 - Arnold press 55,55,55
3 - Laterals 30,30,30
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>> Anonymous
well, height? weight? what are you aiming for? why?
>> Anonymous
swap the tbar rows for deadlifts and do them first on back day.

uhh add weight to your squats? add some sort of lunge.

calves
>> Mark !tsGpSwX8mo
     File :-(, x)
>>146575
I weight 150lbs 6'0 and I'm aiming for the Alpha Male.
>> Lil Dreamer !UYwMl8CsAs
your bench has a lot of reps.
>> Anonymous
>>146576
heres another problem, you row 85 but bench 225? what the fuck? those numbers should be equal.

you are cheating on your bench reps,drop the weight and make sure the bar lightly touches your chest, and your feet start on the ground, and your butt touches the bench
>> Lil Dreamer !UYwMl8CsAs
>>146583
haha, that reminds me of this old man i saw in the gym yesterday who had 3 plates on the bench press and was doing 1/4 inch reps. i almost died laughing while doing SQUATZ.
>> Anonymous
ditch the arm day and add a curl on back day, and dips on chest day.

then add a 2nd lower body like this:

Deadlift
Glute Ham Raise
Hamstring curl
Hypers
Calves
>> Anonymous
>>146584


lol and theey do benchpress for chest, but chest gets worked the lower half of the movement... which they never do. and then they say "IM A HARDGAINER MY CHEST NEVER GROWS"
>> Anonymous
Start training your legs OP, those hours on the threadmill wont make them bigger. Swap your seated rows for bent-over rows, and make sure your bent-over row and bench press numer are equal.

Your pushup and pullup numbers are great, even better then mine. Make sure you keep good form on all reps.

Good luck, and train hard
>> Anonymous
my seated row is sitting at about 200 x 8, and i can only bench 190 x 3 PROPERLY
>> Anonymous
Chest gets trained by squats? I really need to make a youtube video of myself doing various lifts so people can help me find the correct form, because obviously my lifts don't actually work the right muscles.
>> Lil Dreamer !UYwMl8CsAs
>>146645
>Chest gets trained by squats?

wut?
>> Anonymous
>>146645
no, squatz work your lower body, legs, ass, hip, back and abs.
However, the hormonal boost from doing squatz will benefit overall muscular growth.
So if you train your upper body, you will grow faster doing heavy lifts too.
>> Anonymous
>>146571
monday is lunes, faggot
wednesday is miércoles, faggot
thursday is jueves, faggot
friday is viernes, faggot

martes = tuesday, faggot

goddammit it's like you failed so many fucking times simultaneously