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I made a routine on paper (haven't typed it into the computer). It's a four week cycle that switches up every four weeks (cycle a and cycle b)

Day 1--chest, tris
Day 2--legs, shoulders
Day 3--arms, back
repeat and then on the 7th day I rest. Coincidence I assure you.

cycle a:
The first four weeks I have 3 sets 6 reps and I advance my weight 5-10 lbs per set every new workout day. For example: if I bench 135x6 135x6 135x6 on Day 1, then the NEXT time Day 1 comes around, I lift 135x6 135x6 140x6 and continue on that way
cycle b:
The second four weeks I do 5 reps in a pyramid starting from 15-10 , 12-8, 9-6, 12-8, 15-10 starting light, gowing heavy, and returning to the original weights.

As far as cardio goes, I like to just go out and run whenever I get the chance, and I try to get calisthenics in but if I don't no big deal. I want to incorporate abs/core in their at least every other day but working abs isn't the problem (theres so many ab exercises and I can do them all day)

What are some ways to make my workout plan more efficient? I'm not into lifting for the body building but for the strength training. I enjoy going in a lifting more every time and then being able to use it when I'm out doing military things (PT, Athletics, or stress take). My exercises are basic (presses, pulleys for my back, curls, squats) so any help would be appreciated, thanks.

I have exercising regularly for 1 yr and would like to try and enter a triathilon but do not know where to begin anyone have a program for beginners. I spin 4 days a wk some free wts. i need some suggestions please

That level of vascularity is pretty rare naturally in my experience though, except in some older really wiry dudes who have been lifting for decades and also happen to work in trades like construction that keep them lean and muscular.

Congrats on keeping legs a part of your regimen. I can see you don't skip. Calves are a genetic bitch though, aren't they?
https://jbhnews.com/best-steroid-to-lose-belly-fat-easy-for-beginners/23699/
Anyway, with your build I think most other natty guys are going to be on the fence about you possibly juicing, leaning slightly toward the conclusion you have if they think about it at all. Nobody is going to think you aren't working hard though.

On youtube there are many videos of training on different muscle groups. You can keep such videos on your computer and combine your workouts. To download the video, use mp4 converter 2conv http://2conv.com/en45/youtube-mp4/
It's a simple and convenient converter

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