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tips for a good workout plan please....

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  1. #1
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    tips for a good workout plan please....






    currently these are my stats
    hieght: 6.1
    wieght: 200 lbs.
    bench (rep): 150
    curl (freewieghts one arm): 35lbs
    peck deck: 160
    lats: 140
    tricep extensions: 60lbs


    im a good percentage fat. im not sure what it is but i would like to loose it and gain more muscle. i am currently trying different reutines. i would like to, in around 3-4 months, be able to bench at least 185

    im open to suggestions. im mainly concerned with increasing my upper body

    thanks

  2. #2
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    this topic you will get 100000000000000000000000000 of hits on google or the IM search. Heres something you may want to try, without advertising www.ast-ss.com home of the Max-OT program, its free you just gotta sign up its quick. Its a 12 week program that guides you through EVERY SINGLE ASPECT OF BULKING Max-OT style.

    Btw click on the Max-OT link at the top of the homepage @ the website

    Good Luck

    u seem outta proportion.. 160 pec dec.. then a 150 bench? how does that work

  3. #3
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    lats: 140



    ROFL, wth does that mean?
    Quote Originally Posted by kbm8795 View Post
    Oh, I think Americans understand that the one thing conservatives hate the most is the idea of spending American tax money on Americans. . .in America.


    Your tax money is safe. . .in Iraq.
    Total ownage.

  4. #4
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    Quote Originally Posted by BigDyl
    lats: 140



    ROFL, wth does that mean?
    Yeah seriously. I hadn o clue what the hell that meant.

  5. #5
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    lat pull downs sorry

  6. #6
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    Dittos to the AST Max OT program. It's quite good.
    NEVER write a check with your mouth that you can't cash with your ASS!!

    I can run faster mad than you can scared

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  7. #7
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    I don't think he should go with Max-OT just yet. I feel he should begin by using higher repetitions until he is confident with form. Don't waste your time with isolation exercises right now. You need compound exercises and lots of them. Squats, deadlifts, bench press, military press, bent rows, chinups, situps, hyperextensions, etc.

    Later down the line, you should consider using isolation exercises. Right now, you need to focus on the big free weight movements. Even in the future, I will compound free weight exercises should be the base of any program, but I'm sure some will disagree.
    The only time it's bad to feel the burn is when you're peeing...

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