Hi i have $20 to give to someone who knows how to program

save your money and just read the sticky

>>39881707
um no I want a custom routine for the goal body I want

>>39881700
Read the sticky and fuck off you fat cunt

>>39881712

doesn't matter you fat slob, you won't do it anyway.

File: 1461858330238.gif (2MB, 230x250px) Image search: [Google]

2MB, 230x250px

>>39881712
High velocity lead application to the temple x F

>>39881724
yea i will

File: 1481735829618.jpg (22KB, 320x240px) Image search: [Google]

22KB, 320x240px

>>39881739
there's no such thing as a custom routine

everyone loses fat the same way

its all just marketing dude

>>39881712
I'll take ya money, what's your goal body/goals

Okay he's a program for you its completely original I call it Starting Female Strength
Workout A
Squat 3x5
Bench Press 3x5
Deadlift 1x5

Workout B
Squat 3x5
Press 3x5
Power Clean 5x3

A-B-A on first week, and B-A-B on the next

>>39881763
small arms
small waist
lines on stomach but not 2/4/6 pack
big butt
thicc lower body but not overtaking the butt

So yeah that's why I want a custom routine


pls no ss + gomad

>>39881790
>small arms
Don't lift with arms
>small waist
how the fuck do you grow your waist
>lines on stomach
100% diet
>big butt
genetics
>thicc lower body
squats

hope this helps

>>39881802
no... that doesn't help because i said I want a routine

>>39881790
just go to the gym once and keep paying for your membership and don't forget to drink atleast one form of a fruit smoothie

>>39881810
what do you think squats are
all you want is squats and a diet
absolutely nothing else

>>39881700
hello, i will help you
My routine is pretty asymmetrical
Upper body:
I switch it up, but it's always high rep resistance training which i do with little to no breaks in between sets to make up for my non existing cardio routine.
Example of an upper body routine:
***Bench press 4x8 (olympic bar)
***Shoulder press 4x10
Bicep curl + wide curl 4x10
Curl + press single arm 4x8 (both arms)
Triceps kickback both arms 4x10
Triceps kickbacks pulses 4x10
Bicep curl inwards, normal, outwards 4x10


+Core workout at the end of session
(Ones not marked with *** i do with very minimal breaks since i go with lighter weights)


Back workout
***Deadlifts 5x8 (+plus warm up sets)
***Rows 5x10 (+plus warm up sets)
Good mornings/hyperextension 5x10/5x12
Single arm bar rows 4x8 per arm
(ones not marked with *** i switch up with other lower/upper back workouts from time to time)


Leg workout:
***Squat 5x5 (+warm up sets); you want max weight here since big booties are in now
Standing lunges 5x7 (+warm up); again, aim for higher weight
Romanian deadlifts 5x7 (+warm up); same story
Calf raises (desu im usually dead by this point and will often skip them, but try not to)

File: dr.rippletits.jpg (71KB, 600x410px) Image search: [Google]

71KB, 600x410px

>>39881790
>small upperbody
>underdeveloped abs
>thicc lower body
I can prescribe you the routine of your dreams.

>>39881833
so for upper body would it make sense to train for strength or endurance?
low weight high reps or
high weight low reps? which will give a "toned" look
>>39881881
Not having huge aba doesn't mean underdeveloped

women can't program, their minds can't juggle enough variables