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[ROBTHEPLUMBER69]

Hey all,

I just got back into working out after a 10 year layoff...

I am 34 years old,5ft 8 inchs tall and wiegh 174 lbs.

Anyway I am looking for some sound advice on a routine that would be good for building my muscles.

If possible I would love a program tha is 4-5 days a week.and hopefully has a good amout of compound excercises...

I am sorry for such a general questiion...But if this question has already been asked and you know of a thread that you believe i sjould read, please direct me to it.

Thank you for any advice you can give me

Cheers
ROB THE PLUMBER

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[needtogetaas]

Bill Starr 5x5 - Madcow Intermediate or Linear Version


and a calculator to help

5x5 Calculator

 

[NOLOGY77]

needgetaas can you plz explain me how the calculator works?

 

[needtogetaas]

ya type in your lifts on the first top box on the left. Then on the right type in the amount of reps you did. Try to keep it close to 5 rep max. So of course find out your 4 rep max and type it into the box. graph dose the rest.