Push the bar back to the starting position explosively as you breathe out. This is why Rusin suggests doing pressdowns from a kneeling position. Instead, Rusin recommends setting up two flat benches parallel to each other—just far enough apart to fit your butt between them—and performing dips with a hand on each bench, feet on the floor, and your spine perfectly vertical see the advanced workout below.
The only people who should really consider a 5 day split are those who have lifted for years and even then it may not be appropiate.
Have a look at This Calculator for working out how many calories you need to maintain bodyweight.
You can train all you want but will grind to a halt if the diet is not good enough to follow the training.
He fell right back into my loving arms - scared the crap outta me!
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