Give me a program /fit/ Haven't lifted in two years and

>>40518260
Okay here's one

Stop being a burden program; bench press your body weight off a bridge, preferably use your own body, repeat for 1 rep max

read the fucking sticky

File: radu greek god program variant2.jpg (42KB, 613x521px) Image search: [Google]

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>>40518260

>>40518260
https://www.muscleandstrength.com/workouts/phul-workout

>>40518817
/thread

File: WR CLEAN AND JERRRRRRRRRRRRRRRRRRRRRRRRRRRK.webm (3MB, 640x360px) Image search: [Google]

3MB, 640x360px

>>40518260
http://www.catalystathletics.com/article/131/Starter-Program-for-Catalyst-Athletics-Online-Workouts/

Here you go. Throw in some bodybuilding stuff, ab and back work and have fun.

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Pic related. Simple, effective, doesn't take long.

>>40518260
madcow 5x5 with added pullups and calf work

>>40518817
wHoAh EdGy Af