Stop doing useless shit.

Stop doing useless shit.

  1. 2 months ago
    Anonymous

    Every time you repost this picture one more moron puts his cock in your ass

  2. 2 months ago
    Anonymous

    Real?

  3. 2 months ago
    Anonymous

    i fixed your image

    • 2 months ago
      Anonymous

      >seething fitlets can never explain why great compounds like benchpress and pullups wouldn't develop good muscles.
      Sorry you're stupid and have to struggle 5 times more than me to get the same results.

      • 2 months ago
        Anonymous

        Ever heard of Starting Strength? Ever seen the physique results?

        • 2 months ago
          Anonymous

          No. I have never heard of one of the most basic and famous programs in existence.

        • 2 months ago
          Anonymous

          Fuck off after a cut they look good. You dishonest fucks always consider only the pics where they're bulking or where they've just started. No shit they don't look like Brad Pitt.

        • 2 months ago
          Anonymous

          Ever seen the 3 month strength gains for a true beginner…. You know…. What it’s designed for.

    • 2 months ago
      Anonymous

      Kek

      • 2 months ago
        Anonymous

        i fixed your image

        Samefag.

    • 2 months ago
      Anonymous

      so much this

      take my upvote sir

    • 2 months ago
      Anonymous

      based and true

  4. 2 months ago
    Anonymous

    If you train like a minimalist, you will look like a minimalist
    Aka the starting strength physique lol

    • 2 months ago
      Anonymous

      Doesn't SS focus on squats and little else?

    • 2 months ago
      Anonymous

      Wrong

      • 2 months ago
        Anonymous

        Sorry your ass is fatter than a whales no need to be salty about it though

  5. 2 months ago
    Anonymous

    Ummm...I think you might need to up the volume a bit.
    Like idk...double it?

    • 2 months ago
      Anonymous

      if the sets are sufficiently hard, there is no reason to increase volume.

      People wildly overestimate how much stimulus is required to build muscle. This is mostly due to the fact that about 95% of the people that offer fitness advice are roiders.

      • 2 months ago
        Anonymous

        >People wildly overestimate how much stimulus is required to build muscle.
        Indeed. And they're too stupid and arrogant to fix their mistake even when explained.

        • 2 months ago
          Anonymous

          so is 3x5 bench bad? should you do like 3x8 if you train 3 days a week

          • 2 months ago
            Anonymous

            I'd never be able to limit myself to just 3x5. It feels like too little.

            3 times per week gives you a total of 45 reps per week, way too little volume. Double it.

            • 2 months ago
              Anonymous

              the total rep recommendations are retarded and meaningless since sets can vary tremendously in rep range despite having identical hypertrophy benefits
              a set of 50 reps done to failure will be as anabolic as a set of 6 reps to failure.

        • 2 months ago
          Anonymous

          What percentage of 1RM would that be for these reps?

          • 2 months ago
            Anonymous

            30%-80%, which is what studies say builds muscle

            • 2 months ago
              Anonymous

              Doubt that 120 reps at 30% will be equal to 60 reps at 80%, I believe the 80% part but not the 30%

              • 2 months ago
                Anonymous

                30%-80% is likely depending on your fitness level. Obviously if you are more fit, you will need more of a stimulus to grow muscle.

                There's also a caveat to this in that in most labs, they are timing their reps too, and this usually means like a 4 second rep, 1 second concentric and 3 second eccentric. You will realize that the average person is doing 2 second reps, so their reps will be much higher than what is usually studied in a controlled setting.

          • 2 months ago
            Anonymous

            70-80% 1RM.

        • 2 months ago
          Anonymous

          Link original study
          Not that I don't believe you, I want to see how they account for compound exercises - e.g. Bench is primarily chest, but due to the amount of tricep involvement, do they also count it as tricep work

          • 2 months ago
            Anonymous

            I think that's why smaller muscles require fewer sets: they get already hit by the compound movements.

        • 2 months ago
          Anonymous

          >60-120 reps / week
          bench 5x3 followed by incline bench 3x10. Next chest session do 3x10 bench, boom 75 reps for that week. I am pretty DYEL but I can still see the importance of low volume high intensity training. Is the moral of the story to find a balance and do both?

  6. 2 months ago
    Anonymous

    >Traps
    No
    >Abs
    One-sided
    >Side & rear delt
    No
    >Forearms
    Very little
    >Hamstrings
    Very little
    >Back
    Very little
    >Calves
    No

    • 2 months ago
      Anonymous

      >>Abs
      >One-sided
      Lol what?
      You've never done a L-shaped pullup in your life, fat dyel gay.

      • 2 months ago
        Anonymous

        Ok, just tried them on rings. They definitely work the core, so disregard the last sentence of

        Change the benchpress with weighted dips, put weight on the pull-ups, and one C workout should be bulgarian splat squats instead.
        Also do some fucking cardio, and something for your core, like planking every other workout, or supersetting the pull ups with v-leg raises.

        .

        • 2 months ago
          Anonymous

          Lol no shit L-pullups work the core. They're brutal on the abs.

    • 2 months ago
      Anonymous

      Then you have people like this who have no idea how the human body works.

      Traps are worked out during pullups, if they didn't work, you wouldn't be able to pull yourself up or control the eccentric

      No one trains sagittal plane even with traditional lifting programs, so the ab argument does have merit, but there's no difference

      side delts stabilize bench press, rear delts are one of the primary movers of the pullup

      The best way to develop your forearms is to do pullups.

      hamstrings - you actually do not understand how the squat works if you think this.

      back - pull ups are designed to target the back

      calves - minimal calf work, but they do help with the concentric phase of a squat.

      • 2 months ago
        Anonymous

        >Then you have people like this who have no idea how the human body works.
        yes, ones like you
        >Traps are worked out during pullups
        show me one shrug motion during this pullup. the ones worked are mid traps and even then it's arguable how much load they get in a compound.
        >the ab argument does have merit, but there's no difference
        well you want to reduce your ab workout to 1 static exercise, you do you i guess
        >side delts stabilize bench press
        so they are not under load. enjoy flat shoulders
        >rear delts are one of the primary movers of the pullup
        not primary at all, will depend hard on angle, if it was that easy you'd see everyone have big side delts which not the case
        >The best way to develop your forearms is to do pullups.
        t. absolute retard. people like you are the reason half the people have shit forearms. forearm has a lot of different muscles to allow for all the wrist movements. all you train is brachioradialis (arguable how much load it gets in a compound, depends on grip too) and sone grip strength.
        >hamstrings - you actually do not understand how the squat works if you think this.
        projecting. EMG shows squats do not work hamstrings enough, because they both contract and relax during squat. romanian deadlift btfos it completely in hamstring work (see pic).
        >pull ups are designed to target the back
        my bad, that was a typo
        >minimal calf work, but they do help with the concentric phase of a squat.
        thats why you have no calves.

        • 2 months ago
          Anonymous

          >show me one shrug motion during this pullup. the ones worked are mid traps and even then it's arguable how much load they get in a compound.

          The traps help with scapular protraction and depression. The fact that you think mid traps are a separate muscle shows how little you know of physiology.

          >well you want to reduce your ab workout to 1 static exercise, you do you i guess

          An L sit will exercise all frontal and transverse plane muscles in the core, it just won't activate the sagittal plane muscles. I don't think you understand the underlying anatomy in regards to what this movement does.

          >so they are not under load. enjoy flat shoulders
          Anterior delts are more important for shoulder aesthetics than medial delts. Posterior delts also take up the posterior side. You should look at a muscle anatomy chart to see what I mean.

          >not primary at all, will depend hard on angle, if it was that easy you'd see everyone have big side delts which not the case

          I said posterior delts, not side delts you retard. Again, simple muscle physiology and anatomy will do you wonders here.

          >t. absolute retard. people like you are the reason half the people have shit forearms.

          No, If you train chin ups and pull ups, you are getting supinated and pronated grip exercises, which will maximally exercise the forearms. Again, you don't really have much understanding here.

          >projecting. EMG shows squats do not work hamstrings enough
          Again wrong. If you want to target your hamstrings, there definitely are better exercises. There's a difference between no hamstring work and some hamstring work. You don't understand how to properly do a squat. Learn to hip hinge.

          It's nuts how people claim they know anything about fitness and can be so wrong on so many levels about it. I would advise you to just look at a muscle anatomy chart, that will just destroy most of what you said. You could also download a beginner kinesiology book and read it for about 5-10 minutes.

          • 2 months ago
            Anonymous

            Literally wrong on everything. I don't even know what to say. If you think front delt > side delt for aesthetics, we have nothing to discuss here.
            Actually no, I just can't fathom one thing to said
            >Upper traps and mid traps are one muscle
            Yes, they are one muscle. Like rear, side and front delt are one muscle. Like upper, mid and lower pec are one muscle. Except for best gains you need exercise for each of them. That was my point.
            Please don't respond with any more retarded takes

            • 2 months ago
              Anonymous

              >Literally wrong on everything.
              Yeah, L-pullups don't exercise the core.
              Mongoloid.

              • 2 months ago
                Anonymous

                Nice cherrypicking. I said from the start, it's one-sided. You work the core very well, except only one part of it and only in one position.

              • 2 months ago
                Anonymous

                >You work the core very well, except only one part of it and only in one position.

                Except you're wrong you absolute fucking retard. Properly doing an L sit means you will be flexing your hip, this means that not only will it be activating the anterior core muscles, primarily the rectis abdominis, but it will also activate the transverse abdominis and also the multifidi in the back. The only muscle groups it won't activate much are the obliques

              • 2 months ago
                Anonymous

                What the fuck are you on about?? L-pullups work the entire core, mong.

            • 2 months ago
              Anonymous

              you're retarded if you think giant round delts are from doing lateral raises, since the medial delts are only used in abduction.

              >Except for best gains you need exercise for each of them.

              Nice moving of the goalposts there. Also, while these exercises will not maximally exercise these muscles, they will still get work and they still will grow. I am telling you that you know nothing of muscle physiology. Your information is from retarded roiders.

              • 2 months ago
                Anonymous

                Literally wrong on everything. I don't even know what to say. If you think front delt > side delt for aesthetics, we have nothing to discuss here.
                Actually no, I just can't fathom one thing to said
                >Upper traps and mid traps are one muscle
                Yes, they are one muscle. Like rear, side and front delt are one muscle. Like upper, mid and lower pec are one muscle. Except for best gains you need exercise for each of them. That was my point.
                Please don't respond with any more retarded takes

                Overhead press works the mid delts when performed properly. Hope I made somebody mad lol

              • 2 months ago
                Anonymous

                the reason why the OHP works medial delts is the same reason why the traps will be worked with pullups or the medial delt will be worked with bench press.

                This retard does not understand the fundamentals of muscle physiology.

              • 2 months ago
                Anonymous

                Yeah, he doesn't understand the purpose of a minimalist workout for people who DON'T CARE ABOUT MAXIMALLY DEVELOPING EVERY LITTLE MUSCLE, but just want to look fit and get stronger. He doesn't get that every lift hits primary and secondary muscles. He doesn't even know that pullups hit the forearms, for fucks sake.

              • 2 months ago
                Anonymous

                No actually the reason why OHP works the middelt is because the point of gravity is directly above the medial delts (if performed properly, namely with head tilted forward and arms straight up. Most gymbro's just keep leaning back and lock out when their lower back is arched.

              • 2 months ago
                Anonymous

                Do a benchpress motion with your arm and push out a bit, feel your delts with your opposite arm, you will feel activation in your medial delts and your anterior delts

                If you do the OHP motion, you will feel your medial delts activate harder, but what I'm saying is that the bench press does activate the medial delts. I will agree that OHP is probably better for medial delt growth.

              • 2 months ago
                Anonymous

                I'm happy we came to an understanding.

          • 2 months ago
            Anonymous

            Literally wrong on everything. I don't even know what to say. If you think front delt > side delt for aesthetics, we have nothing to discuss here.
            Actually no, I just can't fathom one thing to said
            >Upper traps and mid traps are one muscle
            Yes, they are one muscle. Like rear, side and front delt are one muscle. Like upper, mid and lower pec are one muscle. Except for best gains you need exercise for each of them. That was my point.
            Please don't respond with any more retarded takes

            BOTH OF YOU POST BODIES SO WE CAN DECIDE WHO'S RIGHT!

            NOW!

      • 2 months ago
        Anonymous

        Yeah, that gay and bro-split gays like him don't understand shit about lifting. It's sad, considering all the time they waste reading bro-articles and even bro-books about it. Not to mention the 2-3 hours per day they waste at the gym.

      • 2 months ago
        Anonymous

        I personally prefer a higher volume routine (because I work in the fitness industry and I actually really enjoy lifting) but there is a lot of truth to this.
        I would tend to more agree with the OP than not. A minimalist routine won't have you looking like a bodybuilder, but you'll certainly be "in shape" by any metric. Throw in some cardio or sports and you're golden. The issue I think is a lot of people aren't honest with themselves about what they're trying to accomplish. So you'll get people who want to be in shape training like bodybuilders and vice versa.

        i fixed your image

        The left and center guys here are just less lean versions of the guys in the OP though. They could cut and be right there, their routines don't have much to do with it.

      • 2 months ago
        Anonymous

        Its about training your muscles evenly, of course these muscles are all somewhat helping in these exercises but by that logic you would be all around jacked by doing deadlifts only

      • 2 months ago
        Anonymous

        >reddit spacing
        didn't read

    • 2 months ago
      Anonymous

      If you wanna train calves just run

  7. 2 months ago
    Anonymous

    Change the benchpress with weighted dips, put weight on the pull-ups, and one C workout should be bulgarian splat squats instead.
    Also do some fucking cardio, and something for your core, like planking every other workout, or supersetting the pull ups with v-leg raises.

  8. 2 months ago
    Anonymous

    >pull chins to failure
    >2-3 minute break
    who the fuck made this

    • 2 months ago
      Anonymous

      it says 5 sets to failure, so it will be like 10 - 8 - 6 - 4 - 3

      look up henneman's size principle if you don't understand how failure training works.

      • 2 months ago
        Anonymous

        i know
        its shit

        • 2 months ago
          Anonymous

          it's physiology.

          Long rest periods allow for the muscle fibers to fully recover, you inhibit this by resting for shorter periods which you then use to maximize productive reps. In a 10 rep set, the only productive reps are like reps 7-10. After you fatigue your type 1 fibers, your type 2 fibers will take over.

          A lot of recent research on exercise is starting to show shorter rest periods being superior to longer rest periods, at least for muscle growth.

          • 2 months ago
            Anonymous

            >shorter rest periods
            Because recovery isn’t linear. It occurs mostly within the first 24 hours and tapers off to a drip. Not just that but blood flow goes back to normal and the signal for that muscle area is reduced significantly. Feeder workouts can bump it back up again.

    • 2 months ago
      Anonymous

      Somebody who understands that longer rest periods (3, 4 or even 5 minutes) are much better for strenght and hypertrophy).
      Ignorant gay.

      • 2 months ago
        Anonymous

        did you mismention or what?

  9. 2 months ago
    Anonymous

    >three modes
    These people all look the same.

  10. 2 months ago
    Anonymous

    This pajeet will never post body, he exists only to spam his shitty little routine and seethe at those more knowledgeable than him

    • 2 months ago
      Anonymous

      >those more knowledgeable than him
      No such thing on this board, little shit for brains.

  11. 2 months ago
    Anonymous

    Post your body OP.

    • 2 months ago
      Anonymous
      • 2 months ago
        Anonymous

        >secret to good body is lying and roiding
        wow thanks OP

        • 2 months ago
          Anonymous

          STOP SLANDERING MY... I MEAN, HIS GOOD NAME! BEST JEFF DOESN'T ROID!

  12. 2 months ago
    Anonymous

    what is the calisthenics equivalent of this?

    • 2 months ago
      Anonymous

      Prolly pushups, non weighted L pullups and pistol squats.

  13. 2 months ago
    Anonymous

    add 2 sets to each of those and an accessory movement for each day

  14. 2 months ago
    Anonymous

    Switch out bench for Seated OHP
    Switch out pullups for weighted pullups
    Squats are good

    Add cardio. Long runs, atleast 2 times a week for 25 to 40 miles a week.

    • 2 months ago
      Anonymous

      >Switch out bench for Seated OHP
      Yeah, fuck pecs.

      • 2 months ago
        Anonymous

        Based. Flat chest is best.

        Flat chest wide delts = aesthetic

        Big titty man boobs = chud time

        Shoulders are more aesthetic than a big chest imo.

        • 2 months ago
          Anonymous

          >Flat chest is best.
          feels like I'm on /e/ in 2008 again

  15. 2 months ago
    Anonymous

    This pic is peak delusional lol

    • 2 months ago
      Anonymous

      Those bodies are perfectly achievable with that program. They have no amazing development to speak of.

  16. 2 months ago
    Anonymous

    I do this + diddly + OHP, basically virgin powershitter routine. But I am a rooner so not fat. Just need strength

  17. 2 months ago
    Anonymous

    >Stop doing useless shit.
    >Posts the most useless exercises.
    Yea, I'm thinking you aren't gonna make it.

  18. 2 months ago
    Anonymous

    *mogs your coping poser memeshit by a mile*

    • 2 months ago
      Anonymous

      This is dumb you should be able to clean way more than you can press, the cleans would be nothing for legs and back. Break it into two movements, heavy cleans and presses.

  19. 2 months ago
    Anonymous

    I was thinking something similar. What would you think of doing the exercises everyday but with less volume, like just one set for the squat and press. And instead of the pull ups some chinups for like 3-4 sets with russian pull up fighter rep scheme.

    • 2 months ago
      Anonymous

      sometimes less is more, you can try doing all three in a day and do that 3x a week and see how you respond, then you can increase to 4x a week

      People tend to overestimate the amount of effort is required to build muscle and underestimate the amount of recovery they need. Just because the research says 48-72 hours doesn't mean that everyone is recovered in the minimum 48 hours

      • 2 months ago
        Anonymous

        Yeah is just that i like how my body feels after squating. It stretches my pecs and hip flexors quite well. Same argument for ohp. And taking 1hour > each day sounds good. But yeah, maybe it will be to much in the long run, guess i could train 5 days then one rest. Guess i should just try.

        • 2 months ago
          Anonymous

          if you like training every day, you can just not push as hard on your training days and then on rest days you can do lower intensity things like push ups and bodyweight squats to get a pump, you can also do your cardio on off days.

          If you want to workout every day, you have to reduce intensity, but the thing is research shows that's sub optimal for muscle growth, although you're better off doing it in a way you enjoy sub optimally than doing it in a way that will make you hate it and may end up making you quit exercising.

          Your mental state is more important for your long term fitness than your physical state, and consistency trumps any optimized plan that can't be followed consistently.

          • 2 months ago
            Anonymous

            I see i'm just tired of min/maxxing. If suboptimal means consistency then you are right; that would be better in the long run. Thanks for the insight.

  20. 2 months ago
    Anonymous

    Reminder that a DYEL who doesn't even do this came up with this

    • 2 months ago
      Anonymous

      Proof?

  21. 2 months ago
    Anonymous
    • 2 months ago
      Anonymous

      never post one without the other

  22. 2 months ago
    Anonymous

    I can't imagine driving 15 minutes to the gym to do 5x8 on bench and then just leaving lol there is no reason not to throw in some more exercises while you're already there

    • 2 months ago
      Anonymous

      I can't imagine paying a garden gnome to use weights I could just buy online for the cost of 2-3 months' fee.

      • 2 months ago
        Anonymous

        Sure but even with a home gym the results of this routine wouldn't justify the cost of the equipment or time

      • 2 months ago
        Anonymous

        >any local chain gym = 20 a month at most
        >300lb weight set from dicks = 250
        >rack, as basic as fucking possible and not suitable for anything but squats = 150
        >rack suitable for all compounds = 250

        so 400-500 dollars is 60 dollars now? woa

        • 2 months ago
          Anonymous

          >20 a month
          Heavily depends on where you live. It's 70 euros per month here.
          Not everyone is a burger, retarded burger.

          • 2 months ago
            Anonymous

            70 euros is roughly 75 dollars. so even still, 75 a month is still half of what you'd spend on buying all that shit yourself.

            What a stupid comment. Even if it costed 8-10 months worth of fees, isn't it obvious that it's more convenient to buy your own stuff rather than pay a gym garden gnome? And this for a variety of reasons (commute, shitty gym goers, dirty equipment, time saved)
            Are you a renter?

            >isn't it obvious that it's more convenient to buy your own stuff rather than pay a gym garden gnome?
            no? do you have space for everything you would use at a local gym? you have space for a full rack, barbell, whole dumb bell rack, enough weight plates to actually get you to peak strength, any fucking machines, cardio equipment you'd wish to use? investing in all that shit is great especially if you plan on using all of it 10 years down the line, since the longer you keep it, the less it'll cost in comparison to a membership, but that's specifically if you use it consistently that entire time. unless you plan on doing that (which you should, but let's face it, we all know you're dyel as fuck), then a gym membership fits most peoples needs exceedingly well.
            >Are you a renter?
            i am, and funnily enough, i made the indoor balcony attached to my apartment in a home gym. so i own one. i have a half rack, pull up bar and pulley system attached that uses plates for resistance, dumb bell handles, a swiss bar, hex bar, regular ohio bar, and roughly 500lb of weight, and a fucking treadmill in there, and i put all that together in 2015 with a budget of about 1200 dollars. if you're doing the math that's less than 15 dollars a month, and i still make gains with it all.

            not everyone has the same luxury as i do. not even people who own their own space. works for me, but i recognize that a regular gym membership works perfectly fine for most people. in fact i have wanted to get a membership for a little while just for machine use because doing the same shit for 6-7 years gets really fucking boring after a while.

            • 2 months ago
              Anonymous

              You know that Europeans also make %40 less money than Americans and are taxed more? 70 is alot to them

        • 2 months ago
          Anonymous

          What a stupid comment. Even if it costed 8-10 months worth of fees, isn't it obvious that it's more convenient to buy your own stuff rather than pay a gym garden gnome? And this for a variety of reasons (commute, shitty gym goers, dirty equipment, time saved)
          Are you a renter?

  23. 2 months ago
    Anonymous

    Make them all 8x8 instead of this pansy shit and maybe you have an idea. i would also add a deadlift day even if trap bar but that is just me

  24. 2 months ago
    Anonymous

    sage gay

    Just do PPL if you want to get laid

    • 2 months ago
      Anonymous

      >Just do PPL
      Isn't the OP's pic PPL? It has push, pull and legs.

      Sure but even with a home gym the results of this routine wouldn't justify the cost of the equipment or time

      Ah, fuck off, gay. I'm convinced little arrogant shits like you don't even lift.

      What part of that works your core?

      Uhhh... like, the L-shaped pullups?
      (Also the squats)

  25. 2 months ago
    Anonymous

    What part of that works your core?

  26. 2 months ago
    Anonymous

    bazed

  27. 2 months ago
    Anonymous

    >100 replies

  28. 2 months ago
    Anonymous

    Has the minimalist fag ever posted body?

  29. 2 months ago
    Anonymous

    show us the body this creates, OP. show us your achievements.

  30. 2 months ago
    Anonymous

    >This is the only routine you need to get aesthethics
    >This routine is not for aesthethics its just so you can stay healthy

    >This routine works out every part of body
    >Ok it doesnt work out half the muscles properly but micro managing every part of body is a waste of time.
    Its so easy to make half assed claims just to then fall back on your "minimalist" goal. You arent fooling anyone. Most people on this board are retarded but even they know less work = less result. This doesnt mean you need to workout 2 hours 6 days a week but this program is (as you say) minimalist. To follow this program you have to accept minimal gains.
    Yes people who just want to be healthy and dont have the time can do these but why go out of your way to advertise this as "You guys dont know anything with you PPL. Just 15 minutes is enough for gains" bs?

    And another thing of all these activated muscles. An incline bench **probably** activates lower pecs to some extent but nobody would call it a lower chest workout. In the same sense not every muscle thats being activated at some point is being "worked out".
    Thats all. Anyone who unironically does this routine, know that your results will come...in like several years

  31. 2 months ago
    Anonymous

    hey I just tried L shaped chinups and that shit is good.

  32. 2 months ago
    Anonymous

    At the risk of getting roasted OP’s pic is basically my routine and this is how it turned out. I only do compounds, mostly squat bench and pull ups. And consider myself more of a runner than a lifter. I only lift 2-3x/week.

    • 2 months ago
      Anonymous

      what do you eat?

      • 2 months ago
        Anonymous

        Basically the same thing every day. Breakfast is oats, salt, peanut butter, honey, and blueberries.

        Lunch is chicken, rice, and beans.

        After running is a tall glass of chocolate milk.

        Dinner is a steak on cast iron and a salad. And I snack on trail mix and bananas a lot.

  33. 2 months ago
    Anonymous

    I just do body weight stuff
    Am I doing enough? Been doing low reps now but slower or with pauses. Around 2 mins rest betweens sets

    >Mon
    -dips 5x9
    -pushups 5x12
    -squats 5x25
    -burpees 40, 30, 30

    >Tues
    -pullups 5x7
    -hammer grip pull-ups 5x5
    -db rows (10kg) 5x8
    -30 mins exercise bike

    >Wed
    -burpees (3 pushups) 5x20
    -crunches 5x50

    >Thurs
    -squats 5x50
    -pullups 5x7
    -hammer grip pull-ups 5x5
    -30 mins exercise bike

    >Fri
    -push ups 5x20
    -db shoulder press (10kg) 5x9
    -db standing fly (10kg) 5x7

    >Sat
    -pullups 5x7
    -chinups 5x5
    -db bicep curls (10kg) 5x8
    -30 mins exercise bike

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