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Hey there, /fit/. I'm 19, 155 lbs. Been working out for

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Hey there, /fit/. I'm 19, 155 lbs. Been working out for four months. Any tips for a small guy that can speed up results? Not looking for a "get ripped in six weeks" scam, just some tips as to what I can do to get the most of my workouts and know that progress is being made.

I admit that my diet is not the greatest; I eat as much protein as I can but a full time job doesn't allow for that most of the time. However I intake very little sugar.

>Workouts normally consist of:
>5 min cardio
>incline dumbbell presses
>dumbbell curls
>pullups
>incline flies

I use heavy weights and low reps. Help me out, /fit/.
>>
>>34531805
SS+GOMAD
>>
File: 2.png (1MB, 810x1440px) Image search: [iqdb] [SauceNao] [Google]
2.png
1MB, 810x1440px
another photo

>inb4 dyel
>>
>>34531805
Benchpress
Dips
Different types of Rows
Chinups
Squats
Deadlits
Tricep pulldowns
>>
>>34531805
Do more reps, like 8-10 range. Make sure last rep is a struggle
>>
What's your weekly routine like?
>>
>>34531890
I typically follow the same paradigm, I don't separate muscle groups different days. As I'm just starting out, I haven't really done much leg stuff as my main goals have been increasing chest and arm size.
>3 sets of 1 min planks
>around 3 sets of 7-8 incline dumbbell presses or until failure
>3-4sets of bicep curls until failure
>3-4 sets of chinups
>3-4 sets of incline flies
>3-4 sets of tricep extension with dumbbell
>>
>>34531930
Try this. It's the first routine I started on and It worked pretty good my first year with clean foods.
M-Chest, bi, tri
T-legs
W-off
Th-shoulders, traps, tri
F-back, bi
>>
>>34531805
roid
>>
>>34531805
https://www.muscleandstrength.com/workouts/dumbbell-only-home-or-gym-fullbody-workout.html
>>
>>34531805
A full time job isn't even close to an excuse for poor nutrition. Cook your own food and bring it to work.
>>
>>34531930
Follow an actual routine that's proven to work.
>>
>>34532166
This. I was embarrassed to eat in class/work now I don't give a fuk.
Thread posts: 13
Thread images: 2


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