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My general routine when I go to the gym

 

Leg press - 5 x 5 450

squat - 5 x 5 200 Max squat - 320

bench - 10 x 10 135 Max bench - 195

Dun bell press - 5 x 5 30

30 minutes of cardio

 

My only goal is to have nice legs, I'll take noodle arms all day.

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Max Lifts:

Bench- 195

Deadlift- 385

Squat- 185 (I have a bum knee D: )

Leg Press- 480

 

 

imma give yall one of my workout routines so yall can get swole. I'm too lazy to put the one for bicep/back and shoulder/leg day sorry not sorry lmfao.

 

Tricep & Chest Day:

  • Barbell flat bench- 5 x 8, 10, 10, MAX, 8 @ Low Weight, Medium, High, Max, Medium
  • Incline Dumbell Bench- 4 x 8, 10, 10, MAX @ Medium, Medium, High, Max
  • Dumbell Fly- 3 x 10 @ Medium/Low weight
  • Cable Fly- 3 x 15 @ Low weight
  • Body Weight Dips- 3 x 8
  • Tricep Pulldown- 4 x 15, 12, 10, 8 @ Low, Medium, High, Max
  • Tricep Pushdown (Rope)- 3 x 10, 10, 8 @ Medium, Medium, High
  • Seated Tricep Press- 3 x 10 @ Medium
  • Flat Pushups- 3 x 20
  • Ab Machine that targets obliques and front abdominal muscles (IDK what it's called)- 3 x 12 @ Medium weight
  • Ab Gauntlet- 3 sets of 1 min of normal crunches (20sec) cross crunches (20sec) and 6 inches (20 sec), 30 second rest, 1 min plank, 30 sec rest, 30 seconds of seated twisting with heavy medicine ball, 30 sec rest

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Look, I hate to break it to you.

1. If you are doing diddly squat, find the nearest window and jump asap.

2. All these low sets and reps.. just go to McDonald's and bulk up because you got zero athletic bones in you.

3. The only genetics you got is from your great great great clown grandpa.

4. These are my numbers

M. T. W. T. F. S. S. 5 x 30 clapping your grandma's cheeks.

It's all about the cardio if you think about it.

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My general routine when I go to the gym

 

Leg press - 5 x 5 450

squat - 5 x 5 200 Max squat - 320

bench - 10 x 10 135 Max bench - 195

Dun bell press - 5 x 5 30

30 minutes of cardio

 

My only goal is to have nice legs, I'll take noodle arms all day.

 

[ATTACH=CONFIG]20786[/ATTACH]

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