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Mon - flat bench 5 X 12-10-8-8-6, cross 4 X 10, decline 4 X 12-10-10-8, superset dips + pushups 3 X 10-15, french press 4 X 12-10-10-8, superset tricep pulldown + reverse grip tric pulldown 4 X 10,...

Mon- Chest and triceps (focus on middle/lower chest)
Tue- Back and biceps
Wed- Delts and abs (focus on mid section)
Thur- Legs and calves
Fri- Chest (focus on upper chest) and arms (only 2 super...

BS mate (:
You WANT your body to adapt to one training regime, once your body adapts,youll build muscle,strenght,depending on your goal. Plus,its a hell of a lot easier to track PR's and...

Thats just one excercise, it cant be better then mix of ^
But individualy yeah,in my experience weighted dips are pretty badass workout,they are great if performed correctly

Hahah croatian bro

I heard google translate is searching for employees

Whats your goal?

"Dirty bulking" is the process of eating at a caloric surplus, without finding the exact number macronutrients (carbs, fats, and proteins). Weight lifters who are attempting to gain mass quickly...

You cant "target" exsact spot where you want to lose fat. Eat clean,eat smart and do cardio. If you're doing cardio already,do more cardio,simple as that (:
Make sure you're in a caloric deficit,and...

Mate you'll gain fat one way or another while bulking.
Theres a "dirty" bulk, where you dont count your calories,just make sure you hit your macros and eat whatever you want. This kind of bulk would...

Im doing biceps/triceps on the same day. Ive been training for a year now and they got quite bigger,but theyre my"weaker" bodypart,and are not developing as fast as lets say back (I have srsly strong...

Try front squats. Chris Johnes switched to front squats because his ass was getting too big.
I have kinda reverse problem,my quads got much bigger and now I have NO ass lol in every jeans I...

Thanks guys,this helped a lot. Ill post my experience and progress with keto. Cheers !

Define "short term keto" please. For how long should I do it? Ive read that 6-8 weeks are great for noticeble results,but id like a second oppinion before I try it. I dont want to harm my body in any...

I have about 14-15 months od solid training, i know how to train and have some basic knowlege on nutrition. But this kind of diet is new to me so i have some questions.
1. For how long should i do...

Ok,thanks ! Any tips how can I lose that fat once I start to cut? Except diet and cardio,, is there anything other worth trying out?

Personal trainer at my gym told me that uphill walk/run is great for getting rid of stubborn fat in lower parts of back and abs. So im doing that.

I dont know names of excercises i do in...

Currently im bulking. Its 80% clean bulk and 20% dirty id say (financialy I cant maintain a good healthy diet 100% of the time,im a student)
So im thinking about adding ab day to my workout...

Anyone tryed hydro whey? Im thinking of buying it,but Id like reviews of someone who had some experience with it. Ive used gold standard from ON and USN's hardcore whey and both were great for me. Id...

Legs are developing great, ive got al kinds of gainzzz but my calves are lacking.
Usual routine : squats 5 sets 12-10-8-8-6 reps, lunges 4X10, leg press 3X12-10-8,hyperextension quads + hams...