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on normal bench you also have to keep a good balance between the left and right side as well as making sure the bar doesnt wobble around in ur hands on smith machine u just push it and dont have to...

Thnx...yeah i know lots of food and working out and no i wasnt expecting "take this and gain 30lbs in 2 months" if i wasn"t patient i would just do what most of the other teens around here do and...

what do you think or from experience would be the best NON HORMONAL stack for most mass and strength gains

im thinking of running either
Mass FX and Hyperdrol x2 for 8 weeks or Max-Out,M-Stak...

Day 9



Lowerbody strength+ Abs
Squats
185x5
185x5
185x5
185x5

Day 8



Upperbody strength
Bench Press
Had to use DBs because i didnt have a spotter :\
60x5
60x5
60x5

Day 6



Shoulders+Legs Hypertrophy
Military Press
65x10
65x10
65x10
Front Raises

Day 5



Arms
BB Curls
75x10
75x10
75x10
Sitting Alternating DB Curls

1.chest/back
2.arms
3.shoulders/legs
4.cardio

Day 4



Chest/Back Hypertrophy
DB Incline Press
50x8
50x8
50x8
Flat DB Press

Day 2



Lowerbody strength+ Abs
Squats
175x5
175x5
175x5
175x5

Day 1



Upperbody strength
Bench Press
145x5
145x5
145x5
145x5

Backround
I'm 19 years old about 5"8 and about 160lbs. Was always a skinny kid and decided i needed a change, got a gym membership and spent a lot of time on the forum reading and learning. Started...

Everyone is different what works for me might not work for you. Try different things and see what works for you.Bodybuilding isnt something that comes fast you gotta work hard for long time to see...

dips and flyes

the one in my gym weights 15lbs it says it on the instruction thing but many people dont count the bar when they talk about lifting on the smith

some guy at the gym when i was starting: you should workout the same muscles 3days in a row if u rly want them to grow

my friend: dont take creatine if you wanna apply for a job cause if they have...

http://forum.bodybuilding.com/showthread.php?t=772206&highlight=workout+routines

protein
creatine
multivitamins
fish oil

The protein shakes after workouts are the most important

You can drink protein shakes on both workout and non workout days pretty much at any time of the day. Usually people drink them when they...

i just dont wana have too much stims in my body thats why im wondering