Marco_Simone SG Hi people,here is a list of the important exercises you must do. Legs-quads,hams,calves 1.squats http://www.youtube.com/watch?v=S7lbLzAHmE4&search=squats 2.lunges http://www.youtube.com/watch?v=t2je8EK0Uk8&search=lunges%20barbell 3.Romanian deadlifts http://www.youtube.com/watch?v=XKYy1axju-Y&search=romanian%20deadlifts Back,biceps,forearms 1. rack pulls http://www.youtube.com/watch?v=HkmpYy1fHcY&search=rack%20pulls 2.bent over rows http://www.youtube.com/watch?v=qQJwVYDptDE&search=%20rows%20barbell 3.chin ups http://www.youtube.com/watch?v=-mp_5pxU_W0&search=chin%20ups Chest,triceps,shoulders 1.dips http://www.youtube.com/watch?v=13_00OIVzaQ&search=dips 2.incline presses http://www.youtube.com/watch?v=xe06Ank_z0I&search=incline%20press Shoulders 1.Military presses http://www.youtube.com/watch?v=IF96cbK1olw&search=military%20presses 2.upright rows http://www.youtube.com/watch?v=kYw-Mt2cbNM&search=upright%20row
mhcampboy SG Maybe you can advice on food intake as well? Is it a must to use protein or mass gainer or weight gainer? Exercise before or after meal? What is the proportion of the food intake? Must alot or suit to self?
Simon Dean SG exercise before and after meal and please keep your mickey mouse lunchbox primary 1 portion to yourself.Eat hellalot of meat, cabbage and rice etc etc.
