Someone please give me a PPL homeworkout for dumbbells + bench

Someone please give me a PPL homeworkout for dumbbells + bench

  1. 1 month ago
    Anonymous

    sauce ???

  2. 1 month ago
    Anonymous

    Knowledge

    • 1 month ago
      Anonymous

      irrefutable if I might add

  3. 1 month ago
    Anonymous

    You just know

  4. 1 month ago
    Anonymous

    One effortlesly understands

  5. 1 month ago
    Anonymous

    The innate knowledge is apparent.

  6. 1 month ago
    Anonymous

    Perception and clarity, abundant

  7. 1 month ago
    Anonymous

    White women fuck dogs

    • 1 month ago
      Anonymous

      how dare you say this out loud

  8. 1 month ago
    Anonymous

    One quite easily discerns

  9. 1 month ago
    Anonymous

    How do we stop women from getting tattoos bros?

    • 1 month ago
      Anonymous

      > How do we stop women from getting tattoos bros?
      Get rid of all the men who like them .

  10. 1 month ago
    Anonymous

    The concept is obvious.

  11. 1 month ago
    Anonymous

    horizontal press
    horizontal push
    vertical press
    vertical push
    2 bicep isolations
    2 tricep isolations
    1 shoulder isolation
    sprinting for legs
    some ab work

    is it that fucking hard? also get a pullup bar

    • 1 month ago
      Anonymous

      >push
      fuck, I meant pull

    • 1 month ago
      Anonymous

      >sprinting for legs
      >is it that fucking hard?
      obviously since you posted some bullshit ass grocery list of a routine without even asking what OPs goals were

      • 1 month ago
        Anonymous

        if you want to train legs with only dumbbells then sprinting is your best bet retard

        • 1 month ago
          Anonymous

          >sprinting is your best bet retard
          >forget about actual exercises like split squats, step ups, goblet squats, weighted pistol squats, calf raises, etc.
          >just sprint as if you dont have dumbbells or a bench!

    • 1 month ago
      Anonymous

      Not OP

      >2 bicep isolations
      >2 tricep isolations
      Why two? Curls and what? Extensions and what?

      >1 shoulder isolation
      Like front raises?

      • 1 month ago
        Anonymous

        skullcrushers and extensions
        dumbbell curls and hammer curls
        or whatever the fuck you want
        it all depends on how you want to look like
        want wide shoulders? do your vertical presses with lateral raises
        want to increase your weight on the vertical press? do front raises

  12. 1 month ago
    Anonymous

    I'll actually give you one OP.
    All 3x12 because I can't be fucked writing different rep ranges.

    Bench Press
    Incline Bench Press
    Flyes
    Shoulder Press
    DB Skullcrushers

    Pull Ups
    DB Row
    Some other DB Row
    Shrugs
    Hammer Curls
    DB Curls

    Bulgarian Split Squats
    RDL's
    Bulgarian Split Squats again (fuck it why not)
    Hip Thrusts
    Calve Raises

    Then run a mile twice a week for your heart.
    You're welcome.

  13. 1 month ago
    Anonymous

    Nice!

  14. 1 month ago
    Anonymous

    Impossible to ignore… also I’m gonna cum from just looking at this bitch (the woman)

  15. 1 month ago
    Anonymous

    she nice

  16. 1 month ago
    Anonymous

    お前はもう知ってる

    • 1 month ago
      Anonymous

      Heh

  17. 1 month ago
    Anonymous

    nice

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