I think you probably already know this.....

[My_Happy_Ending]

But the women's forum Sux!! If anyone knows of a site that is more active or has any advice they could give then that would be great!! If not....I'll check back in like a year cause that's about how long it's been since most of the female members have logged in!!

[hugovsilva]

You can always try to get your answers here. Many knowledgeable people around here whose gf cycle with their help. Don't quit so easily.

[10nispro]

What ?s you have?

[My_Happy_Ending]

I was looking for info on what to start taking people have suggested clen and Var. I'm 5'5 115lbs....never tried anything before...maybe someone has a friend or GF who have had experiences either good or bad they could help me out a bit? A friend of mine wrote me out a while list of stuff to take but I'm just worried it won't give me the desired effect I'm going for. He said Creatine shakes 2x day, Protein shakes 3x day and amino acids, glutamine, vanadyl, and methyl depot. I have a good workout routine, and I am on a strict diet, I am just looking for someone...anyone to help me with what else I can take to accentuate my results. Damn women ask alot of questions, don't we?? haha

[10nispro]

What are your goals? If you haven't tried clen, it can be pretty harsh on some ppl. I have heard of some woman doing var, but I have heard of others having better results with OT.

[My_Happy_Ending]

I just want to have alot more muscle tone. I don't want to be TOO bulky or anything. I just want to be very cut and toned. Basically I want to be hard as a rock everywhere would be ideal I have got alot of conflicting into on Clen, people have alright things to say about Var...but it looks like I have to stick around awhile to find out crucial info if you know what I mean. Should I be drinking all those shakes, even if I do quite a bit of cardio...or is that not the route I wanna be taking? ANd what is OT?

[taiboxa]

I just want to have alot more muscle tone. I don't want to be TOO bulky or anything. I just want to be very cut and toned. Basically I want to be hard as a rock everywhere would be ideal I have got alot of conflicting into on Clen, people have alright things to say about Var...but it looks like I have to stick around awhile to find out crucial info if you know what I mean. Should I be drinking all those shakes, even if I do quite a bit of cardio...or is that not the route I wanna be taking? ANd what is OT?

firstly ommit shiakes as much as possible, they reduce one's metabolism since the digestion process for a liquid is not nearly as taxing on the body as whole foods thus less calories are utilized.

2ndly var would be the most ideal, clen has too many unwanted sides-plus its anti catabolic effects are greatly over rated and does very lil for "Hardening".

OT = lame steroid not for women

var would be your best bet.. start at 5mg AM .. stick at that dose for 2 weeks and monitor your progress. if the results are not to your liking up the dose to 10mg and keep on trucking. no need to go above 10mg for a first time woman user (you can split dose up to 5mg am and 5mg late evening if you wish but it is not neccessary).

if you are on birth control, i have seen var induce greater estrogenic sides i.e. bigger butt and boobs but thats bout the extent of that.

[My_Happy_Ending]

Thanks, that's helpul. Can I email people on here and ask them more indepth questions?

[Panzerfaust80]

yeah same as the other guy, by the look of your avy u dont need the juice, why risk the sides when u already look good? last thing u want is ur voice deepening, gettin an adams apple, etc. lol

femmine look is the best. I personally think (and I think most men would agree) a woman looks better with a lil meat on her

as for the shake isssue me and tai always disagree on that I think they are fine, nutrition is nutrituion, and any difference in gains by how your body "digests" the food in the end would be negligible. IMO, of course. till I see black and white research on this issue I think in the end, its all the same.

[Kennedy]

Thanks, that's helpul. Can I email people on here and ask them more indepth questions?

Stats?

I like how just because women are posting now no one cares about stats diet and workout routine unlike most people do to guys who are posting and asking for advice.

[powerliftmike]

Im trying to experiment with oral albuterol right now. clen is way overrated. shakes and cramping can be bad for me.

[*Admin*]

have you tried looking in the womens section for the information you seek... there is alot of information on both var and clen and the results as well as the sides from them... there may not be many women posting but the info is there just read and or do a search...

[No One Knows]

Most women and anabolic CEO do 5-10mg of var. If you are following a strict diet like you say (which should be 5-6 meals small-med size and healthy) you don't need all those protein shakes. OT = oral turinabol - a steroid somewhat similar to var.

[IntenseAthlete]

Most women and anabolic CEO do 5-10mg of var. If you are following a strict diet like you say (which should be 5-6 meals small-med size and healthy) you don't need all those protein shakes. OT = oral turinabol - a steroid somewhat similar to var.

lol......anabolic ceo...........rofl!!!!!!!!

I know of 2 women currently running 5mgs of var and have had no side effects..Let you know in a couple weeks how the results are.

[hugovsilva]

Most women and anabolic CEO do 5-10mg of var. If you are following a strict diet like you say (which should be 5-6 meals small-med size and healthy) you don't need all those protein shakes. OT = oral turinabol - a steroid somewhat similar to var.

Shit bro, you are on a funny streak today.

For the thread starter...
Check PerfectBeast's clen FAQ. Lots of good info there. Its in his signature. Adjust the dosages accordingly for a female. I wouldn't go over 60mcg. Ramp up 20mcg every 3 or 4 days.

As for var, start low and access your tolerance. 5mg is a good start. Don't go over 15mg.

If everything else is in check like you say, you should get decent results.

[My_Happy_Ending]

Thank you No One Knows, I have been readin ALOT on the women's posts, Alot of them however are from over a year ago+ and I just wanted to get current info and get to know people who have actually had experience with it. That is why I became a member. You have to know people as well being that I have no idea where to gain access to this stuff. I'm not asking, I'm just saying is all....

[My_Happy_Ending]

PerfectBeast great Post! Thanks

[RA]

taiboxa also has some knowledge about cycles for women...get enough posts to pm and shoot him one.

[Kale]

taiboxa also has some knowledge about cycles for women...get enough posts to pm and shoot him one.

Thats because he is a big mangina !!!!

[RA]

in a ninja suit

Thats because he is a big mangina !!!!

[kick6]

Your first stop should be the steroid profiles forum. There you can at least read the profiles for clenbuterol and anavar (as well as oral turanabol) to get SOME kind of idea of what to expect.

[Panzerfaust80]

I dunno I am not going to tell you what to do but me personally I dont think its extremely attractive when u see those muscular women on television flexin on stage n stuff... Im not quite clear yet if that is the look your going for but I would advise against it.. sounds like your already pretty knowledgeable when it comes to working out, and u got the basics down, why not just try to refine your diet, try something new at gym, etc?


Really the only type of guys you see with those chicks are the massive 270 lb meatheads... but if thats what ur goal is U GO GIRL (no offense to all 270 lb meatheads in here I know ya'll need love too lol jk)

[My_Happy_Ending]

I dunno I am not going to tell you what to do but me personally I dont think its extremely attractive when u see those muscular women on television flexin on stage n stuff... Im not quite clear yet if that is the look your going for but I would advise against it.. sounds like your already pretty knowledgeable when it comes to working out, and u got the basics down, why not just try to refine your diet, try something new at gym, etc?


Really the only type of guys you see with those chicks are the massive 270 lb meatheads... but if thats what ur goal is U GO GIRL (no offense to all 270 lb meatheads in here I know ya'll need love too lol jk)

I think it's possible to take Clen and Var without getting too bulky correct? My diet is pretty refined. I only eat baked chicken, fish, vegetables, and some nuts here and there.

[stitch1967]

.... and some nuts here and there.

Sorry couldn't resist....

great avi....

good luck on ur search....sounds like your going at this from the angle and have the rest in check.

[scriptfactory]

I think it's possible to take Clen and Var without getting too bulky correct? My diet is pretty refined. I only eat baked chicken, fish, vegetables, and some nuts here and there.

Sounds a lot like my current diet. Nothing wrong with a few nuts here and there occasionally. :-)

You really want to read up on clen and var before taking them. Search through old posts in the women's forum. You won't get too bulky by taking anavar, and especially not clen, but there are other side effects you do have to worry about.

Good luck. Keep us posted.

[PEWN]

taiboxa also has some knowledge about cycles for women...get enough posts to pm and shoot him one.

he also has great results with them taking his money ... so i guess it evens out ....

[taiboxa]

he also has great results with them taking his money ... so i guess it evens out ....

NEVER leave ur wallet lying around.. they will take ur credit cards and RUN!

[magic32]

Thanks, that's helpul. Can I email people on here and ask them more indepth questions?

I agree with Tai's info.
Var at 5-10mgs (divided into two equal morn/eve doses) for 10wks is a great novice female cycle.
Like Hugo said, 60mcgs of Clen is good, but as with men dosing Clen comes down to tolerance, so if yours' is good feel free to go higher. Be sure to read the profile: http://forums.steroid.com/showthread.php?t=199822


Lastly, if that's truly you in the avie then I'm certainly available for emails as inquired above, but also for:

• PM's
• source checks
• personal training
• home visits
• mammograms
• massage therapy
• dental care
• dog walking
• VCR/DVR programming
• cable/satellite installation
• grocery shopping
• auto & major appliance repair
• landscaping and lawn & garden maintenance
• home refurbishing & improvements
• relocation assistance
• on-site home security
• job placement
• tax preparations
• mutual fund diversification & portfolio management
• vacation planning
• etc., etc.

Guess you can tell we don't get many cuties in here.

[IntenseAthlete]

I agree with Tai's info.
Var at 5-10mgs (divided into two equal morn/eve doses) for 10wks is a great novice female cycle.
Like Hugo said, 60mcgs of Clen is good, but as with men dosing Clen comes down to tolerance, so if yours' is good feel free to go higher. Be sure to read the profile: http://forums.steroid.com/showthread.php?t=199822


Lastly, if that's truly you in the avie then I'm certainly available for emails as inquired above, but also for:

• PM's
• source checks
• personal training
• home visits
• mammograms
• massage therapy
• dental care
• dog walking
• VCR/DVR programming
• cable/satellite installation
• grocery shopping
• auto & major appliance repair
• landscaping and lawn & garden maintenance
• home refurbishing & improvements
• relocation assistance
• on-site home security
• job placement
• tax preparations
• mutual fund diversification & portfolio management
• vacation planning
• etc., etc.

Guess you can tell we don't many cuties in here.

++++1, me too.........rolf!!!!!!!!!

[KJSolid]

From your avatar it doesnt look like you need any work.

[legobricks]

She already gave us some stats in the beggining. Read thru the posts up top. As for yoru goals I can agree with Tai about using Var instead of Clen. Clen is great for buring fat but as stated the anti-catabolic effects are way overrated and would need a dose unhealthy the human so its not worth it. Also the sides on clen suck such as cramping, headaches, shaking, etc... Guys, she wants to add some more clean muscle and cut up a bit (by diet and cardio obviously) but the var will def. help her bring out her goals better and faster. And her goals are her goals, var is mild and most likely wont give her that "manly look" that most newbs think, a low dose of var will be sufficient ie 5-10mg per day. Just be cautios of the androgenic sides caused by var (deepening of the voice, enlarged clitorus, etc.) most likely youll be fine and wont see anything but as stated keep watching for them. And yes she looks good in her avi im not going to disagree but i think she wants to go further which is fine IMO and thats her choice. Remember, this is a bodybuilding website.

[Kennedy]

She already gave us some stats in the beggining. Read thru the posts up top.

I'm 5'5 115lbs.

Well thats really alot to work with.

So lets recap she's 5'5 115 lbs. She has 3 protein shakes a day 2 creatine shakes a day. Nice.

Oh and she wants to use steroids.

[legobricks]

Well thats really alot to work with.

So lets recap she's 5'5 115 lbs. She has 3 protein shakes a day 2 creatine shakes a day. Nice.

Oh and she wants to use steroids.

Thats what was recomended to her, not what she already does (thats why i said read more). True she didnt map out her diet and workout routine but what she did tell us can be used. Obviously she is in shape and knows a bit.

She also eats baked fish, chicken, vegetables, nuts. everyday. True, how much you get per day would be nice to know.

Also BF% as well.

Throw in there how your daily diet is planned out, how many times per day you eat, a brieg discussion of your workout routine for everyone to know.

[Kennedy]

Throw in there how your daily diet is planned out, how many times per day you eat, a brieg discussion of your workout routine for everyone to know.

Was exactly what I was trying to point out thanks Lego.

[legobricks]

Was exactly what I was trying to point out thanks Lego.

Well next time be a little bit more specific, GAWD!

[My_Happy_Ending]

Yeah, I do cardio 5x week and weight training. I just want to take it to the next level. I just have a hard time building muscle mass. Again...don't wanna be all bulky, that is why I'm opting for something alittle less androgenic like Var. I was worried about voice/change, losing hair and all that, but so far eveyone I have spoken with thus far has not experienced these side-effects as long as they stay under 10-15mcg doses (women).

[My_Happy_Ending]

eat small meals every 3 hours

[Kennedy]

Maybe you should try increasing your protein intake?

We can't really diagnosis you without Macro's

[legobricks]

what type of weight training do you do, is it 5 days a week or.....? Also what bodyparts are you lifting, is it the entire body or are you more focused on specific target areas. If you are want to gain the most possible you should focus on the entire body 1 body part a day or however many days you train. You can do 2 bodyparts per day and be succesful. These are things we need to know to try and help you get the most out of your workouts and get the muscle you want. Try to get some core movements such as squats, bench, possibly deadlifts in there as well.

[My_Happy_Ending]

Here is exactly what I have been doing...if anyone is bored enough to actually read it!! Basically I just want some added help to go along with what I have already been doing, because I want more of a hardened look...You know like my ass and all those parts girls worry about. Hey if only "Buns of Steel" actually made your buns like steel then the world would be a better place!!!

Personal Supplement and Work-Out Program

CREATINE / 10 grams per day total = Two 5 gram drinks per day/ 1st in the morning after breakfast and in the evening at least 45 minutes prior to bedtime, regardless of what time that is and regardless of what the instructions on the product say you do not need more than 10 grams daily/ Creatine will give you stomach cramps if not taken properly. You shouldn’t take Creatine on an empty stomach. You should always eat a light breakfast at least 45 minutes prior to your workout, and prior to taking your supplements. When taking Creatine you should drink at least 8 12oz. glasses of water per day. Creatine, as well as the metabolism process of the body use water as its most important pre-cursor. Eating before Creatine and working out is done for a several reasons; first, it prevents cramping due to taking Creatine on an otherwise empty stomach and it allows your body 45 minutes to digest and process the food you have in your stomach prior to your workout, it gives you energy for your workout and “puts” food in your stomach so your follow on morning supplements do not upset your stomach. Creatine builds mass, strength and muscular power. Simply put Creatine makes you stronger over times and gives you an edge when training. I’ve found that it also lessens the lactic acid burn that you feel when you work your muscles hard and that it gives you a permanently “toned” look while taking the product.
My recommendation for Creatine is: EAS Phosphagen HP Grape flavor.

VITAMIN C = 1 gram morning, afternoon and night = 3 grams per day. You cannot take all 3 grams at once. Your body will use what it needs and dispose of the rest and this is why you give your body the vitamin C in stages, hence morning, afternoon and night.

GLUTAMINE = 3 grams per day / Take Glutamine in the morning (1.5 grams) and 45 minutes prior to your work out (1.5 grams.) If you’re on a “non work out” day then take your glutamine in the morning after breakfast and 45 minutes prior to bedtime; on your work out days take it after breakfast and 45 minutes prior to your work out. If your workout is going to be 45 minutes after breakfast then take all 3 grams 45 minutes prior to your work out. Timing is extremely important when taking supplements; remember your goal is to give your body what it needs when it needs it, not when you get around to it. It would be the same thing as eating when you’re not hungry, you eat but you really don’t need the food. It’s the same with supplements except your body will use the product but not full utilize the product for its purpose. My suggestion is that you purchase some weekly pill distribution cases and set up your supplements for the week in a pill case marked for each day of the week for workout and non workout days. I personally use a Sharpe marker and write on my pill cases with things like 45 mins BF workout, 45 mins AF work out, Mon, Tue, Wed, Work out day, Non Work out day. Just ask me about it next time you’re over and I’ll show you what I mean.
My recommendation for Glutamine is NOW Sports Brand but any quality glutamine product is fine preferable in 1.5 gram solids (pills.)

BRANCH CHAIN AMINO ACIDS (BCAA) = BCAA consist of the amino acids Leucine, Isoeucine and Valine. Take the BCAAs as recommended on the bottle, however make this change. If the bottle reads: “take 6 tablets 30-60 minutes after workout” I want you to divide that in two, meaning take 3 tables 30-60 minutes prior to your workout and 3 tablets within 20 minutes after your workout. Recent studies have shown that it is more productive to take BCAAs before and just after your workout.
My recommendation for BCAAs is PROLAB BCAA Plus but you can take and quality BCAA.

BETA-HYDROXY BETA-METHYBUTYRATE (HMB) = 3 grams per day / morning, afternoon and night 45 minutes per bed. HMB helps reduce the breakdown of protein during exercise thus allowing more protein for the production of muscle. Simply put it preserves the “fruits” of your labor; it saves valuable protein in your body for the production of smooth, lean muscle.
My recommendation for HMB is GNC Pro Performance HMB but again any quality HMB is fine.

VANADYL SULFATE = 15mg (milligrams) not grams! Just a brief grade school reminder 1000 milligrams equals 1 gram, Vanadyl Sulfate is taken in MILLIGRAMS! Take 15mg 3 times per day (Morning, Afternoon and yes night 45 minutes prior to bed time; are you seeing a pattern here with your night time supplements? Vanadyl Sulfate is an “insulin mimicker” and helps shuttle glucose and amino acids into the muscles.
Vanadyl Sulfate is becoming increasingly harder to find so any quality VS you can find will work but do not let someone talk you into a product that is “just like” Vanadyl Sulfate. It is not a big deal if VS is not a part of your supplement program.

GINSENG = 50mg (MILLIGRAMS) 1 time per day (morning)
Any quality Ginseng will work.

MULTI VITAMIN = I like GNC’s Multi Vitamin taken as directed. I take the MEGA MEN Multi Vitamin. They have the equivalent for Women.

GARLIC = 500mg (MILLIGRAMS) Once per day (Morning)
I like Solaray Brand.

PROTEIN = 1 gram per day per pound of body weight divided by 3 drinks; for example if you weigh 99 lbs. you would take 3 each 33 gram drinks (morning, afternoon and night) however with the protein you want to take your final drink of the day about 1.5 hours prior to bed time. You don’t want to go directly to bed with 33 grams of protein on your stomach.
My recommendation for Protein is ISOPURE Vanilla.

ANABOLICS = I like METHYL DEPOT made by Anabolikum MII sold at Go Nutrition Express, Louisville, Tennessee @ 865-977-8886. It’s hard to find but they still sell it. Take this product exactly as described on the bottle. It comes in a Red bottle with a Pink horse on the front. The product part number is NCR 0057-8621-57



DIET

You just need to have a sensible diet remembering the basics, frozen or fresh vegetables not canned, some bread but not within 2 hours of bedtime, fish, chicken, tuna, beans, fruits, water, skimmed milk, rice, and basically “grown” foods that make up a balanced meal and not man made preserved foods. It’s important not to eat one large meal, or even two medium meals, it’s better to eat small, balanced meals every 3 hours or so.

EXERCISE PROGRAM

Cardio 5x week

Monday /// Biceps and Triceps (3 sets 12 reps) /// Abs

Preacher Curl (a starting weight that will max your muscle strength out by the 12th rep, then ad a little weight for the next set, and then a little more for the final set.) The important thing to remember about training is don’t cheat yourself and work your muscles to near failure. Keep this same mind set and procedure for all your exercises.

Standing Curved Bar Curl (keep your back straight and do not use your body to “fling” the weight to the up position; make your arms do the work and you can assure this by simply keeping your back straight.)

Standing Straight Bar Curl (again, just keep your back straight and don’t fling the weight; remember to keep resistance on the bar as you lower the weight.)

Triceps Cable Pushdowns (this is a weight machine exercise with a cable connected to a weight stack. Stand straight, parallel to the weight stack and make your arms push the weight down and don’t use your upper body weight to push down on the stack; again remember to keep resistance on the weight when going back to the starting position.

Donkey Kicks (have someone in the gym show you this exercise but basically it’s an exercise with a flat bench and you place your left knee up on the bench and your right leg off the bench, place your left hand on the bench as if your were going to get on all fours except for only half your body is on the bench. Hold your right arm along your body in an upside down L shape with a dumbbell in your hand, and then kick your arm back to work your tricep as a donkey would kick its back leg. Remember in this exercise you are doing 3 sets with each arm. You should always rest between 10-20 seconds between sets in all exercises.

Wrist Curls (use a dumbbell or a straight bar and do curls but only moving and working your wrist. You are not curling with your arms; you are only curling your wrist.

Dips (find a dip machine which is a rack of a sort with two handles like wheel barrel handles. Hold yourself up on these handles with your feet off the ground and “dip” meaning lowering yourself as low as you can and then raising yourself back to the start position.

ABS

Lying 6 inch leg raises (on your back, heals together and lift your feet 6 inches keeping your back flat on the ground. Do 20 at medium speed with no rest then put your feet up on a bench and do 25 crunches (1/4 sit up flexing your stomach muscles when you crunch, then 15 Lying 6 inch leg raises, then back to 20 crunches again putting your feet up on the bench. Do your ab work out every day, even on off days. Your stomach muscles and calf muscles are the densest in your body and the hardest to develop.


Wednesday /// Back and Legs 3 sets 12 reps /// Cardio /// Abs

Leg Sled (this is a machine that you sit in normally with your legs at an incline and you are pushing a flat plate with weight connected to it in some fashion, either by a cable or by manually placing plates (weight) on bars that extend from each side of the plate. Do all your training remembering that your 12th rep of each set should max out your muscle. You are the only one who knows when its time to add more weight to your sets.

Calve Extensions (this is a machine exercise that you can either stand in or sit upon and place part of the machine on your shoulders or knees respectively with weight attached to it. Follow the same MO as your other sets. If you do not have a machine you can simply hold weight on your knees with your hands and sit on a bench. The exercise is done by basically tippy toeing with weight on your body, thus working your calve muscles. Do one set with your toes pointing straight, one set with your toes pointing out and one set with your toes pointing in. This works “around” the entire calve muscle.

Leg Extension (machine exercise with weight upon your ankles, butt seated, handle grips and you are extending your legs. Remember no more than 20 rest between sets.

Squats (I recommend you do this exercise in a machine that has a safety lock to catch the bar if your leg muscles fail. You’ll need a squat rack to do this exercise. You can learn a lot by reading the machine instructions or posters on the wall, or by watching others but it’s preferred that you read and don’t learn bad habits or an improper way to do an exercise. There is nothing worse in the gym than expending energy and hard work to do an exercise that does nothing for your body because it’s being performed improperly.

Hyperextensions (this is an exercise whey your are face down in a machine, up off the floor with a place for you to “hook” the back of your ankles. Interlock your fingers behind your head as if you were doing a sit up, except you are going to be hyper-extending your back. The exercise begins with you parallel to the floor, you bend your body down to an upside down L shape and then extend your body back to parallel except this time going slightly beyond parallel to hyper-extend your back. This exercise should be felt in your lower back. Tip: keep your buttocks flexed the entire time during this exercise to tighten and tone your bottom as well as define your lower back muscles.

Reverse Flies (this is a machine exercise where there are two cable handles on each side of you hooked to a weight stack. Stand in the center of the stacks of weights and grab each cable, stand toes shoulder width apart and bend over slightly like your getting ready to do an Incredible Hulk flex for the camera and pull your hands together at your waist. Basically you are flexing your chest with weight attached to your arms.

Front Pull Downs (this is a machine exercise with a cable short bar attached to a weight stack. The bar is big enough for you to put a motorcycle gripped hand on each side of the cable. I prefer to use a thick rope when I do this exercise. Keep your back straight and pull the weight down to your abs. Keep tension on the weight as you return back to the starting position.

Cardiovascular (any 20 minute work out that keeps your heart rate at its target pulse for your age, gender and weight. Read machine instructions. You can run for this as well.

Friday /// Chest 3 sets 12 reps /// Abs

Flat Bench Press (this can be done on a machine or on a free weight bench but it is preferred and safer at your experience level to do this exercise on a machine or with a “spotter” (safety person) on a free weight bench. Basically it’s you, a bar, some weight and you are lifting the weight off the bar rack, slowly lowering it to your chest and pressing it back up to the top, fully extending your arm. You are doing the same thing with a machine but it’s just a lot safer. Remember to keep resistance up and down so don’t just let the weight “plop” down on you and then lift it off. Use a controlled smooth movement up and down. At any time that you see that the beginning weight is going to be too heavy for you to complete 12 reps, stop the exercise and lower the weight so that you can max your muscles out by the 12th rep of a set. Take a small notebook with you and keep track of the weight that you do for each exercise on each set, basically tracking your progress. You should naturally “need” to increase your weight at each 6 week mark.

Incline Bench Press (same exercise as above but your back is slightly inclined on the bench and your are lowering the weight to just above your breast and not across them as you would in a flat bench press.

Decline Bench Press (same exercise as the flat bench press and the incline bench press except now your back is declined and you are lowering the weight to just below your breast, just to the bottom of your rib cage.

Pec-Dec (Pectorals) this is a machine exercise that you sit in and your arms are placed in a holder as if you are “clapping” with your arms bent at the elbow, fingertips pointed up, palms facing away from you. You perform the exercise by pushing the palms of your hands together thus moving the weight. Flex your chest muscles at the end of each rep.

Ab workout as aforementioned: You should try to do your ab work out every day and at least 30 of cardio 3 times a week.

Change your routine about every 6 weeks by supplementing other exercises that work the same body part as the previous exercise in your routine. Remember your body “develops” a muscle memory every 6 weeks and it takes change to continue strength and development gains.