Help with Training program for 1 poor man

**DeX7eR** · 06-09-2009, 02:43 PM

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Hi:
I am Bulgarian and my English is very bad for you is excuses.
I want to ask for sample training program because I started to diminish.
I am 21 years, 86 kilograms, 185 centimeters high. 4 years of practice.
I learn in university and work in 2 years.
Most times I practice night after 8 PM, because before that I am busy with study and work.
А friend told me about this forum that have helped him.
I'd like to get some weight and decreased fat.

And I apologize that once let a new theme, but my English is poor and very difficult to translate and write a dictionary.

usually read the rules and then ask but here it is difficult.

Thank you.

**Matt** · 06-09-2009, 02:47 PM

Fvck off troll

**DeX7eR** · 06-09-2009, 02:54 PM

Mad ? i didnt understand you ?

**xlxBigSexyxlx** · 06-09-2009, 02:59 PM

LOL... Having a rough day Matt?

**Matt** · 06-09-2009, 03:01 PM

Originally Posted by xlxBigSexyxlx

LOL... Having a rough day Matt?

No bro, hes been banned 3x today...

**xlxBigSexyxlx** · 06-09-2009, 03:06 PM

Originally Posted by MAD MATT

No bro, hes been banned 3x today...

ooooooo, I must of missed that. hahaha

I was wondering why you were being so harsh to the noob

**DeX7eR** · 06-09-2009, 03:16 PM

i am ban >? what you Talk ? you are realy mad ? what is the forum .......

**Tigershark** · 06-09-2009, 09:04 PM

The mods do not lie. If they say you had 3 accounts then you have 3 accounts. Not sure why you would do that but you did screw yourself.

**DeX7eR** · 06-10-2009, 06:02 AM

I DONT HAVE 3 ACCOUNTS ! How i can prove i dont have ?????????????

**Big** · 06-10-2009, 06:10 AM

Just be polite and answer his questions guys. Every post will be reviewed as they are posted and all will wash out in the end.
OP, proceed with your questions.

**DeX7eR** · 06-10-2009, 06:57 AM

Finaly you see That i am not this person.
So. Can you help me now?

I will ask when Zookl, lovbyts see comments in the steroid forum. then deleted. Because I tired to read useless comments which are not generally on the topic

**Big** · 06-10-2009, 07:07 AM

Originally Posted by DeX7eR

Finaly you see That i am not this person.
So. Can you help me now?

Oh I know who you are. Post your remaining questions.

**DeX7eR** · 06-10-2009, 07:22 AM

What to eat and when.
What should I practice.
how to run cardio (running only)?
Train home from university and work, because there is no open gym.
I eat very sustaining food and want to change
girded up to the body. And I want to be a bit of a normal 20 year old male.
And my English is poor and very difficult to translate and write a dictionary
For that i asking If i knew perfect english i will read and didnt ask.

**Big** · 06-10-2009, 07:31 AM

Check the educational posts at the top of the diet and workout sections. Read them more than once and let it all soak in, then post any specific questions that remain.

**DeX7eR** · 06-10-2009, 07:33 AM

I will try to transleta all

**DeX7eR** · 06-10-2009, 09:31 AM

And For workout i try last 5 months at this way:
i dont know what is name of exercises

First Train-Chest
Barbell Decline Bench Press - 4x8-10
For upper Chest Bench Press With Dumbels-4x8-10
Dumbell Flyes- 4x8-10
Peck Deck- 4x8-10

Second Train- Arms biceps triceps and Forearm
Triceps Extension-4x8-10
Triceps Pushdown-4x8-10
Expand over the head with dambel-4x8-10
Dumbbell Curl -4x8-10
Barbell Curl-4x8-10
Scott Curl-4x8-10

Turt Train - Shoulder and Legs
Weight lifting to chest-4x8-10
Front raises-4x8-10
Lateral raises-4x8-10
Quadriceps-4x8-10
Calf Raise-4x20
Leg Extensions-4x20

last for the week - Back , Trapezius

Dead Lift-4x12
Latissimus-4x12
Shrugs - Trapezius 4x12