Also what do your splits look like?
I do
chest, tri, shoulder
Back, lat, bi
Legs
But it takes too long now since ive become more developed and ive been skimping on traps and abs which i want to add in so i need a better split that incudes everything. 4 way may be better
Rolling for myself
Get to work anon
i mean i'd stick my dick in it
You would?
you'd stick your dick in a tree if you could find a wet hole on it
>Start doing this every day since skinny fat
>Wrists cracking constantly
...am I doing this most basic exercise wrong?
Try fist push ups
thanks brother.
>2 digits
Is this the state of IST now? It’s 3 digits pussy now get started on those push-ups.
Also rolling
The roll again to do more that's what i am doing. What are your splits?
PPL worked well for bodybuilding
Did Deadlift/Chest/Back/Quad/Arms/Shoulders for a mix of strength and bodybuilding
Am now on a full powerlifting split for bulk season and my strengths gone up immensely
My strength and the amount i lift is going up but my muscle mass isn't going up that much
Traps on chest and shoulder day, have a separate day for arms and abs. 4 day split that solves your problems
Won't arms and abs would be a really short work out. What do you do for abs?
If you do it right it'll take about an hour and maximally work the arms and core
Full day:
Cheat curls: 3-5x6-10 (extra focus on controlling the eccentric)
Pushdowns: 3-5x6-10
Weighted sit ups: 3x8-12
GIANTSET
Preacher curls/spider curls: 3x8-12
Incline overhead extension/french press: 3x8-12
Russian twists: 3x10-15
SUPERSET
Hammer curls/rope cable curl: 3x10-15
Skull crushers (or variation): 3x10-15
Hanging leg/knee raises: 3xAMRAP
Plank/ab wheel rollout: 3xAMRAP
rollernnnn for gay sex
le rollerino
Roll
Also ive only done the same PPL splits so i can't comment On any others
rolling
Rollerino
Roll
rollo
Random splits
rollin'
ROOOOOLLLLL
🙂
roll
I was on the bro split chest-back-shoulders-legs, but now doing a PPL routine.
+ 2x whatever I roll
Rollin
>PHUL
Upper
Legs
Rest
Upper
Legs
Rest
Rest
rolling
yeet cannon
Rollinnn
Rolling