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Hello /fit/. I have always been really skinny,
and i got tired of it.
I need your advice, i am 177 cm/5,7 foot tall and i weight 56 kg/124 pounds. i´m also a teenager (16 years old)
The only equipement i have is a pull up bar and 2 adjustable dumbells.
Please don´t discard my post only for my age, i really need help guys, i just want to be better.
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Reported.
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>>40969690
Six days a week:
Pull-ups; 3 sets to failure
Chin-ups; 3 sets to failure
Dips; 3 sets to failure
DB curls; 4 sets, 8-12 reps
DB rows; 4 sets, 8-12 reps
DB squats; 3 sets, 8-12 reps
DB dead-lift: 3 sets, 12, 8, 4 reps
DB bench-press; 3 sets, 12, 8, 4 reps
DB lateral raises; 4 sets, 8-12 reps
DB chest fly; 4 sets, 8-12 reps
DB lunges; 3 sets, 8-12 reps
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>>40969787
Also, run, bike or swim for 20-30 minutes in the morning.
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>>40969796
Also, rest for like 2 minutes between each exercise. And eat a shit ton. Also eat well. Lean meats and greens. Chicken, salmon, tuna, broccoli, cale, spinach, potatoes, bananas, oats, nuts.
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THE STICKY EXISTS SOLELY FOR PEOPLE LIKE YOU. I KNOW THIS BECAUSE I FOLLOWED IT AND AM NOW OUT OF THE GRAVEYARD
It's literally the first post on this board come on.
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>>40969820
>>40969796
>>40969787
Thank you so much anon, from the bottom of my heart
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>>40969871
No problem. However, take it with a grain of salt. It's just something I made up based on your equipment. You may want to look up some calisthenic programs and some dumbbell programs.
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>>40969941
Will do, thank you again.
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>>40969690
Hey senpai, sams situation here. Im also a teen, weigh 132 punds (60kg) and im 1,70cm tall. About a week ago i made a post here asking for help, and, in resume, they just told me to find some routine on google. It has been working out great so far. I dont have equipment, so it should be easier for you, since you do have some. Good luck
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>>40970170
Hey i typed senpai and it changed to sempai, wtf
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>>40970188
What the hell F-a-m is what i typed, what is happening
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>>40970206
>newfags
I bet you can't even Triforce.
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>>40970170
i hope it continues to work well for you
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>>40969690
>i´m also a teenager (16 years old)
>>40970170
Is this 4chan now
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>>40969690
Gomad
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>>40970346
>falling for an old fag pretending to be a new fag
Lol, back to Plebbit, pham
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>>40969787
Push-ups also, I've got a great chest just by doing push-ups.
Thread posts: 18
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Thread images: 2