Routine and diet for this body? 6 feet 150 lbs (my stats)

Routine and diet for this body? 6 feet 150 lbs (my stats)

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  1. 1 month ago
    Anonymous

    I got you buddy
    chest abs
    x3 incline
    x3 incline machine
    x3 peck deck / flies
    x6 ab machine
    arms
    x3 alternating curls
    x3 ez bar curls
    x3 concentration curls
    x3 tri pushdowns (rope or straight bar) with superset after each set
    x3 single arm pushdowns
    legs
    x3 hamstring curls (seated or laying)
    x2 leg press
    x3 leg extensions
    back shoulders
    x3 pulldowns
    x3 cable pulls
    x3 some row / pulldown variation that you like
    x8 lateral raises (x3 of standing then x3 cable then x2 angled on a bench or holding something)
    everything on 8-12 range

    6 days a week
    good luck

    • 1 month ago
      Anonymous

      >6 days a week
      Are you sure?

      • 1 month ago
        Anonymous

        Ngmi.

        • 1 month ago
          Anonymous

          6 days is really dumb. A body like OP probably works out 3 to 4 times a week and runs or does a simple sport 1 to 2 times a week

          • 1 month ago
            Anonymous

            >uhhhh just undertrain for no reason
            ok bro

          • 1 month ago
            Anonymous

            >Trust me bro training more is really dumb because... IT JUST IS, OKAY?
            The absolute state of IST.

            • 1 month ago
              Anonymous

              >uhhhh just undertrain for no reason
              ok bro

              Post body

  2. 1 month ago
    Anonymous

    >Day 1
    1. Single-Leg Pistol Squats with Heavy Dumbbells: 3 sets of 12 reps (holding a heavy dumbbell in each hand)
    2. Weighted Side Step Crawls: 3 sets of 15 meters (wearing a weighted vest)
    3. Vertical Leg Press Extensions: 3 sets of 20 reps (on a leg press machine, pushing upwards)

    >Day 2
    1. Heavy Goblet Squat Jumps: 3 sets of 1 minute (holding a heavy kettlebell)
    2. Reverse Weighted Duck Walks: 3 sets of 10 meters (wearing a weighted vest)
    3. High-Knee Farmer's Walk: 3 sets of 20 meters (holding heavy dumbbells)

    >Day 3
    1. Windshield Wiper Leg Raises with Ankle Weights: 3 sets of 15 reps (lying on your back, legs straight up)
    2. Heavy Grape Stompers: 3 sets of 2 minutes (stomping in place with a weighted vest)
    3. Barbell Hopscotch Lunges: 3 sets of 10 meters (with a barbell on your shoulders)

    >Day 4
    1. Kangaroo Jumps with Sandbags: 3 sets of 15 jumps (holding sandbags)
    2. Pogo Stick Hops with Ankle Weights: 3 sets of 1 minute (wearing ankle weights, alternating legs each set)
    3. Power Skips with Dumbbells: 3 sets of 30 meters (holding a dumbbell in each hand)

    >Day 5:
    1. Ankle Weighted Scissor Kicks: 3 sets of 20 reps (lying on your back, legs straight)
    2. Clock Lunges with Weighted Vest: 3 sets of 12 reps (lunging to each number on a clock)
    3. Isometric Wall Sits with Heavy Plate: 3 sets of 1 minute (holding a heavy plate)

    >Day 6:
    1. Starfish Jumps with Medicine Ball: 3 sets of 15 reps (holding a medicine ball)
    2. Teeter-Totter Lunges with Barbell: 3 sets of 12 reps (with a barbell on your shoulders)
    3. Weighted Lumberjack Chops: 3 sets of 15 reps (holding a heavy weight)

    >Day 7 - Rest Day
    1. Marathon

    • 1 month ago
      Anonymous

      What would this body really look like?

      • 1 month ago
        Anonymous

        A reverse geodude

  3. 1 month ago
    Anonymous

    Jefferson cleansxF
    3 days a week
    Hurt? Good.

  4. 1 month ago
    Anonymous

    what the frick is the point of asking these fricking questions?
    >UIUHH UH GUYSS!!! ANONS!!! HOW DO I GeT THIS PHYSIQUEEE!!! I UHHH.... UHHH... LIFT DUMBELLS RIGHT???? UHH
    just lift, eat and sleep more you massive homosexual, but i know you wont, and never will

    • 1 month ago
      Anonymous

      I do all these things and I don't have this body though

  5. 1 month ago
    Anonymous

    Get mogged

    • 1 month ago
      Anonymous

      Guy on OP mogs guy on left HARD

      • 1 month ago
        Anonymous

        I don't disagree but OP is anglefrauding while also actively using his upper body to climb a ladder

        • 1 month ago
          Anonymous

          >anglefrauding gives you giant chest and thin waist
          Skin color?

    • 1 month ago
      Anonymous

      HHAHAHAHAHA

    • 1 month ago
      Anonymous

      The twink looks so scared lmao. You can feel his anxiety

  6. 1 month ago
    Anonymous

    I would basically have to starve myself for a year to look like this.

  7. 1 month ago
    Anonymous

    >I would basically have to starve myself for a year to look like this.

  8. 1 month ago
    Anonymous

    not a gay, but I'd cum on his chest and watch my seed drip down his abs and loins

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