Posted by Little Wing on March 05, 1997 at 15:17:11:
In Reply to: 3 girls NEED your help!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! posted by Kari, Heather Leah on March 05, 1997 at 14:19:13:
: ok.....so I figure you guys on here know a lot about fitness and such, so I need you to help my friends and I out. We are interested in working out and want to get cut, beautiful muscles.......no steroids or anything, we still want to look like women....anyway any and all information will help us out...also what do you think about clenbuterol,,,,I heard that it's good to start out on????thanks, Kari,Heather&Leah
Okay:
Nobody else got into what you should be doing. I applaude you for your serious attitude. It takes hard work to achieve your goals. For starters try this:
9 sets per body part each week. As you get into better shape, up the amount of sets you do. You should notice drastic strenght increases fairly quickly. Remember, you must work out intensely. If you can do the weight more than twelve times, it is too light. Don't be afraid of fairly heavy weight. Maintain strict form, also, and check your progress in the mirror.
Day 1 Chest:
3 x 10 Flat Dumbell Presses
3 x 10 Incline Dumbell Presses
3 x 10 Pec Deck or Butterfly machine
Cardio and Abs to finish
Day 2 Tris:
3 x 10 Triceps Pushdown
3 x 10 Dumbell Overhead Extension
3 x 10 Reverse Dip or Kickbacks (you pick)
Cardio and Calves (3 x 15, pointed in, out, and straight)
Day 3 Back and Bis:
3 x 10 EZ Bar Curls
3 x 10 Standing Cable Curls
3 x 10 Seated Dumbell Curls
Cardio and Abs
Day 4 Delts:
3 x 10 Seated Shoulder Press (Machine or Dumbell
3 x 10 Lateral Raises
3 x 10 Front Raises
Cardio and Calves
Day 5 Legs:
3 x 10 Leg Press
3 x 10 Leg Extension
3 x 10 Leg Curl or Straight leg dead lift
Cardio and Abs
Always stretch before and after the workout, and always warm up before you get started. Be sure to get enough rest, and eat correctly. The clen should be taken 2 on and 2 off, at about 20-40 mcg's (1-2 tabs) each day on.
Good Luck, and if you have a question, email me.
Little Wing