try this:

Military Press
DB Front and Lat Raises
Cable Pulldowns (Dickersons)
DB Arnold Presses and/or Shoulder Presses
DB Shrugs
BB Shrugs

Trying to make a workout for my girlfriend and her friend.

Need some different ideas for it.

Was thinking a 3-4 day a week workout.

Let me know plz

im having a problem finding a career to embark upon and not really sure what interests i have ... any adive you can give to me perhaps ? did you always be fond of what you're currently doing right now ? pretty emo thinking about dis shit im 21 riight now and im old as fuck =[

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=374512912
Female Diet/Exercise/Supplementation Guide

Ask yourself what you like to do...not what job you want to do.

example, if you like video games, look into computer science and programming or graphical design and try to get in with a video game company

if you like a specific sport, try to get into the organization in administration

if you like very physical things, consider the military

if you are very interested in medicine, surgery, etc. you need to go do pre-med in college and take your MCATS


just sit and think about what makes you happy in life and go from there

Hey 1 more quick question..

Isit possible too cut down into say single digit bf and still gain muscle mass? or once you cut down too that level maintain that average bf and gain muscle.

Since zyzz died ive checked some pictures of him and his body is the body i want i have 4 years too get like him ( im 18 he was 22 ) .I would ideally love too be abit bigger than him but around that size and definition.

You can definitely gain muscle at ANY body fat %. There really is no limitation that prevents this.

The only key is that when you are bulking, in order to efficiently bulk and maintain a pure anabolic environment, you will constantly have a surplus of calories. This surplus will eventually lead to gradual fat gain. Over time, as you gain muscle mass you will also gain fat (unless you are a godlike mesomorph).

So the basis is that you will gain fat with the muscle until your predetermined %. Assume its 15%, that means when you hit 15% you begin a cutting cycle to get rid of the fat and preserve the muscle.

Hence a bulking + cutting cycle

Ahhh i see, made things alot clearer now.

Basically have a limit too ur bf% once you hit that bf cut.

I was just worrying when im cutting down too single digits ill loose alot of muscle and when i am cutting wouldn't be able too grow :P.. i did wonder how zyzz got his shape thanks, made things alot clearer.

Also does green tea actually help reduce fat? i have seen a few articles that said so.

so for the past 5 months i've been bloated every single day. no matter what i do no matter what i eat. It's getting really annoying since i can't do anything. And yesterday i gave up bread and it was fine. Today also didnt eat any bread but the bloating feeling came back. It makes my pelvis area hurt and kinda warm feeling from inside.. I don't know what to do.. This is what i ate today. I dont know where to ask help or what tests should i get and so on

oatmeal
peanut butter
whey
bananas
frozen vegies
rice
chicken
fish oil
multi vit
super enzymes

also yesterday when i was fine i ate:

oatmeal
honey
whey
bananas
potatoes
turkey breast
fish oil
multi vit
super enzymes

This post was edited by technique on Aug 11 2011 01:09pm

Hey Raynor,

Today is Chest and Tris, and my routine looks like this normally.

Flat bench: 2 sets of warm up then 3 x 10
Incline: Same
Dips: Failure
Skull Crushers: Same
Flys: Same

Could I replace the flat bench and incline bench with DB presses and still somewhat hit triceps?