File :-(, x, )
Anonymous
I've recently gotten a new job and found a bench in my basement. In other words, I'm looking to get into shape and lose a little bit of weight.

Now, how does one go about this. Of course since I found the bench I've been pressing and curling but I'm sure thats only all well and good for my chest and arms. And won't do shit for losing fatty weight.

Are there any decent sites out there that provide basic information for proper excersize techniques and general diet guidelines for young men who want to get into shape? The google is full of spam and its hard to dig through.
>> Anonymous
in b4 stronglifts
in b4 eat less
in b4 SQUATZ
in b4 brah
in b4 OATZ
>> Anonymous
CURLZ
>> Anonymous
DAY 1 – PULL

Deadlifts or Power Cleans
Barbell Rows, Dumbbell Rows, or Wide Grip Chins
Barbell Curls, Close Grip Underhand Chins, or Hammer Curls

DAY 2 – PUSH

Incline or Flat Barbell or Dumbbell Bench Press
Barbell or Dumbbell Shoulder Presses
Tricep Dips or Close Grip Bench Press

DAY 3 – LEGS

Front or Back Squats
Barbell or Dumbbell Stiff Leg Deadlifts
Calf Raises (3x12) - only if a seriously lagging bodypart
Weighted Crunches or Weighted Hanging Leg Raises (3x12)

5 Sets of 5 reps.

Mon, Wed, Fri Stay on for 12 wks then 1 week rest and back on for 12 weeks etc, etc..........
>> Anonymous
>>392507
that's pretty much all the responses youll get out of /fit/

BUT, you can do a lot with a barbell and bench.

Provided you can change the height of the barbell and bench you can do incline, decline, and normal press, you can easily do a military press, if you can get the bench out of there you could set the bar heigher and do some SQUATZ. Then you could take the barbell off the rack and do some DEADLIFTZ.

I suggest investing in some dumbbells for turkish getups, also, a pullup bar wouldnt hurt.
>> Anonymous
>>392510
>turkish getups
Been meaning to try that, going to throw that into my routine today.
>> Anonymous
>>392507
oates as in oatmeal?

i do love me some oatmeal, i could eat that for breakfast

also, wtf is up with raw egg. or is that just hollywood?
>> Anonymous
>>392505
Starting Strength
www.stronglifts.com
>> Anonymous
>>392507
>in b4 stronglifts
>in b4 SQUATZ
>in b4 brah

fuck you brah
>> OriginalContentGuy@gmail.com
http://www.exrx.net/

Start reading.