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my workout! Anonymous
height 5'8"
weight 165-172 pounds
femanon

all sessions are super set.

DAY ONE
3 x 10-15 peck deck @ 45 pounds
3 x 10-15 chest press @ 66 pounds

3 x 10-15 shoulder press @55 pounds
3 x 10-15 tricep push down @ 88 pounds

3 x 10-15 Shoulder lateral raise @ 20 pounds
3 x 10-15 overhead extensions @ 55 pounds
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>> Anonymous
>>174653
I'm no expert, but this seems like a lot, esp. with the cardio at the end. also no deadlifts ;_;
>> Anonymous
Take that fucking pec deck off and put in dumbell flys instead. jesus.

And where are the squats? Leg press doesnt NOT = squats.

And you are missing Dead Lift also. Infact all the decent compound excercises are missing.
>> Anonymous
FAT FUCK
>> Anonymous
>>174653
>femanon
Fuck off.
>> Anonymous
honestly i don't think it's very good
day 1
squat 3x5
bench 3x5
row from floor 3x5

day 2
~30 minutes of cardio (don't go for length but for intensity)

day 3
front squat/zercher squat/box squat 3x5 (try doing a different squat variation than you did on day 1)
standing overhead press 3x5
deadlift 3x5

day 4
same as day 2

day 5
same as day 1

day 6
same as 4

day 7
rest
>> Anonymous
YOUR VERY FAT
>> Anonymous
     File :-(, x)
>>174692
>YOUR
>> Anonymous
>>174692
>>174674
>>174673

jesus christ you fucktards. first of all, she gives her complete measurements, then even calls herself a fatty in the first post, then you still shit on her? and at 5'8" she is pretty damn tall for a chick. and if she doesn't say that she is female, how the fuck are we supposed to know what a 5'8" tall person weighing 165 looks like? on a guy, that wouldn't exactly be overly fat, now would it?

anywho, OP. dont burn yourself out. I would cut back to no more than 4 days training per week. there is really nothing wrong with the machines, if you are comfortable doing that, until you build a good base of fitness. on that same note, don't start HIIT until you really have a good base. you will hit a brick wall. you may want to have someone teach you squats, and sub out the leg press. maybe drop the reps to 8-10 per set. keep yourself fresh. I would also sub out the tricep push down with either kick backs, or at least the rope instead of the bar.

eat 5 small and clean meals a day. try working up to two bowls of oatmeal a day. you will naturally substitute out a lot of junk foods or empty carb foods that way, without even trying. I eat it every breakfast with fruit and a couple of eggs. then, I eat a smaller bowl as my 4th meal.

Keep it up OP. and forget the pricks on this thread. when you get bored or plateau, come back with more questions. good luck
>> Anonymous
>>174745

172lb girl at 5ft8 would be a FAT FUCK. Since females have half the amount of muscles males do, the weight is coming from basically all fat.

SHE'S A FUCKING WHALE, FATTY FATTY FAT FUCK
>> Anonymous
>>174756
can you fucking read?
>> HypnoticDan
I think the homos are complaining about your weight to hide their arousal at the idea that you look like Steven Segal, OP. ;)
>> Ian Curtis !f0VMpnwSCQ
7/10
Clever troll.