login
|
language
简体中文 (Simplified Chinese)
繁體中文 (Traditional Chinese)
日本語 (Japanese)
한국어 (Korean)
ไทย (Thai)
Български (Bulgarian)
Čeština (Czech)
Dansk (Danish)
Deutsch (German)
Español - España (Spanish - Spain)
Español - Latinoamérica (Spanish - Latin America)
Ελληνικά (Greek)
Français (French)
Italiano (Italian)
Magyar (Hungarian)
Nederlands (Dutch)
Norsk (Norwegian)
Polski (Polish)
Português (Portuguese)
Português - Brasil (Portuguese - Brazil)
Română (Romanian)
Русский (Russian)
Suomi (Finnish)
Svenska (Swedish)
Türkçe (Turkish)
Tiếng Việt (Vietnamese)
Українська (Ukrainian)
Report a translation problem
Rest Time in between sets: 1 min 30 secs - 2 minutes
Monday: Chest/Back Tuesday: Arms/Shoulders Wednesday: Legs Thursday: Chest/Back Friday: Arms/Shoulders Saturday: Legs Sunday: Rest
Chest/Back: Barbell Bench Press: 5 sets 8-12 reps - First 2 sets are warmup Incline Dumbbell Bench Press/Incline Machine Press/Incline Barbell Bench Press: 3 sets 8-12 reps Low to High Cable Chest Flys: 3 sets 8-12 reps Pullups (Assisted if you need): 3 sets to failure (this means you can't do another) Bent Over Barbell Rows: 3 sets 8-12 reps Machine High Rows/Lat Pullovers: 3 sets 8-12 reps
Arms/Shoulders: Barbell overhead press: 5 sets 8-12 reps - First 2 sets are warmup Facepulls: 3 sets 8-12 reps Cable Curls (for long head of bicep): 3 sets 8-12 reps Reverse Curls (for brachialis of bicep): 3 sets 8-12 reps . Keep moving forward just like Eren Yeager and rest up and hit the next set. If your form is suffering drop the weight and try it again next set.
./'.……¯'*~--„…….…………...„--~*'¯…….'\
Ì'ì\,.…_¸„--~~-„)…………… („-~~--„¸_….,/ì'Ì
...'\¯"¯-¸: : : : : ¯"^-„¸….¸„-^"¯ : : : : :¸-¯"¯/'...
…"-,„„¸/' : : : : : : : ¸„„-^"¯ : : : : : : : '\¸„„,-"......
**¯¯¯'^^~-„„„----~^*'"¯ : : : : : : : : : :¸-"..........
.:.:.:.:.„-^" : : : : : : : : : : : : : : : : :„-" "^-„.:.:.:.:.
:.:.:.:.:.:.:.:.:.:.: : : : : : : : : : ¸„-^¯:.:.:.:.:.:.:.:.:.:.:
.::.:.:.:.:.:.:.:. : : : : : : : ¸„„-^¯ : : : : .:.:.:.:.:.:.:.::.
:.' : : '\ : : : : : : : ;¸„„-~"¯~-„„¸; : : : : : : : \' : : '.:
:.:.:: :"-„""***/*'ì¸'¯. . . . . . . . ¯'¸ì'*\***""„-": ::.:.:
:.': : : : :"-„ : : :"\ . .Brothers. . /": : : „-": : : : :'.:
.:.:.: : : : :" : : : : \, . . .In . . . ,/ : : : : ": : : : :.:.:.
: : : : : : :, : : : : :/ . . Arms. . . \: : : : : :,: : : : :
Post this on the wall of the sluttiest girl you know.
❤¸.•*""*•. ¸❤ ❤¸.•*""*•. ¸❤ ❤¸.•*""*•. ¸❤