Routine for women

>>38417225
>hey fit what's a good routine for a girl
>I-I'm a guy btw....
sure you are

anyway here you go: https://bretcontreras.com/training-women/

basically: barbell hip thrust 5x10 A, AxAxAxx

>>38417225
Read sticky and fuck off

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>>38417279
Dis me. I'm a guy. I wanna name fag because I post quite a bit but everyone will bully :$$$

Tell her to run. That's all they need

>>38417338
this isnt fucking /fa/, post boipucci or fuck off

>>38417279
Don't do 5x10, do rep ranges like 4x8 or 10x5 with heavier weight. The key to natty physique building is to get volume in with higher mechanical loads even if you have to rest longer. The pump is not as important if you can't lift a lot of weight to put that load on your muscles.

>>38417338
dyel

>>38417351
This is /fa/ though.
Or at least /fit and /fa/ go hand in hand together. I started losing weight thinking all I needed was to get /fit/. Not so much anymore. And I'd post boipucci but I ain't got one
>>38417381
I've been dieting for half a year now and only recent started lifting, so ye I do B)

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Also this is friend I'm trying to help.
I gave them a basic catch all diet that I've done to lose 120lbs in half a year but I'm not too sure how well it'll work.

>>38417338
Numale detected

>>38417875
Nah man. I realize I look like one but I'm really not. I'm a pussy but that's about it.

>>38417338
>that face
transman detected

>>38417846
too fat to save

>>38417846
>moderately overweight

Fucking kill yourself dumb kid

>>38417915
ENOUGH. Nah I wish I was born with a better face.

>>38417938
Okok I know she's obese I was trying to word stuff nicely tho

>>38417913
How many guns you own then OP?

>>38417225
What you need Op is a twinkie, a stick and a plow.
>Take your fat friend who you most likely are or want to bang
>Atrach plow on them/you
>Use twinkie on a stick to get them/you moving
If you go to the right barns you can get paid and get a fucking trainer. You fat sack of shit.
>implying that you didn't need to read the fucking sticky