Can someone please post a good fitness routine I can do every

fuck off

fuck off

fuck off

fuck off

....then Read the sticky.

fuck off

>>36460264
>wants better body, wants improvement
>doesn't read sticky

Tell me, how are you going to better yourself if you have no motivation to do it?

fuck off

>>36460396
desu the sticky is totally shit man. Its impossible to decipher because its layout is total shit, and if your new to it most of the shit goes over your head.

>>36460416
>Layout is shit

>Literally has contents telling you exactly what's in it, and clicking it will take you to what you need to know

If you want fitness routine, click exercise, if you want diet tips, click diet.

It's only impossible to decipher if you are actually retarded.

read the sticky

then fuck off

>Its impossible to decipher

You must be literally retarted. Or at least learning disabled. Honestly, the sticky ain't rocket fucking science.

>>36460264
Try googling jim stoppanis shortcut to size. Pretty good routine. Dont mind the zyzz wannabe frat boys who dont help newbies. They have no lats.

File: Screenshot_2016-03-21-03-29-04.png (89KB, 720x1280px) Image search: [Google]

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>>36460264
& google for " atkinson diet "

>>36460264
Phrak's Greyskull LP

File: 1453927866855.png (507KB, 1620x1320px) Image search: [Google]

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fuck off

>>36460494
actually he has to fuck off first and then read the sticky

>>36460416
The sticky changed my life, and I doubt you are dumber than I.

>>36460264
Mon Chest compound + Triceps
Tue Back compound + Biceps
Thur Legs compound and shoulders Compound+ isolation
Fri Multiple bodypart accessory day.

>>36460264
>The sticky is too complicated

Wew lad, that's a first

If you have little to no lifting experience, do SL and start with the bar to get your form down.

>But I want to get big fast, I'm not wasting my time on the bar!

How much of your life have you spent not working out at all? Starting slow will build your confidence and your form; If you go up 5 lbs a workout you'll be at 225 in 3 months. start with the bar.

Watch videos on form before and during your workouts. Lift in front of the mirror and watch yourself.

Eat 500 calories surplus, and get .8 protons per lb of weight. Sleep 7 hours a night at least, 8-9 if you can.

That's it, come back in 3-4 months when your squats stalling at 190. You have all that you need, any more research is giving you massively diminishing returns. Just fucking lift