As a bodybuilder I'll give you some tips, what works for me is to do 3 sets of 6 reps the weight that you should have for this should be light enough to be able to do at least 4 reps. but heavy enough so that you can not go past 6 and on the 6th rep you reach failure. Do about 3 exercises for each major muscle group. I started out around where you are for curling after about a month I can now curl about min80 max90lbs for my arms, chest I do about min100 max250lbs, shoulders min100 max150lbs, legs min100 max450lbs, back min100 max170 abs I do mostly a mix of weighted exercises 3 sets of 12 and no weight exercises to failure.
If your interested PM me and I'll give you my program, made good results with it.
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If you want to be stronger... there's only ONE WAY.
Stronglift programmes.
Stay away from the mainstream programmes , most of those train for "aesthetics" , you're training for functional practical strength.
I suggest the classic 5x5 Stronglifts programme.
https://stronglifts.com/5x5/
Their entire programme is centered around getting you stronger , faster and more explosive.
When you become an Amazonian Warrior Princess , can I have 5% of your looting from war?
You already look manly pls stop
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talk to the football coaches at your school about the exercises and the program the guys do. get on that program. you should be doing the same lifts that the guys do. since you're a girl you won't get bulky, but stronger and more tone. you will have to start lighter weights and such or may have to make modifications to the lifts but if the coaches or guys know what they are doing they should be able to help you modify if you need to
Look up weight training programs. I don't know what you're referring to by "lift", thats pretty vague but you'll have to get a lot stronger to meet the physical requirements for a firefighter.
I'm 15 and benching 50kg squatting 60kg and deadlifting 80kg if you can lift 20-30kg more than each of those you'll be alright those weight and constantly you'll be alright
You have to practice consistently and eat well
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