Whats the best arm and shoulder workout? Not like the best exercises but like an actual program

What’s the best arm and shoulder workout? Not like the best exercises but like an actual program

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  1. 1 year ago
    Anonymous
    • 1 year ago
      Anonymous

      I don’t wanna do that

      • 1 year ago
        Anonymous

        Why did you ask the question then?

        • 1 year ago
          Anonymous

          I meant like curls or something not doing an entire work out upside down ffs

          • 1 year ago
            Anonymous

            Stay a dyel then, idc.

  2. 1 year ago
    Anonymous

    too much muscle

    twinks should not lift

    • 1 year ago
      Anonymous

      gayest post on IST

    • 1 year ago
      Anonymous

      >lift
      >huge boost in libido
      > homosexual urges take over get a strong urge to become a small cute twink
      >stop lifting as a result
      >libido goes way down
      >urge goes away
      >repeat

  3. 1 year ago
    Anonymous

    Them are some serious legs. Should be a legit cyclist.

  4. 1 year ago
    Anonymous

    this is the most demonic & cursed image i have ever seen

  5. 1 year ago
    Anonymous

    What do you think his routine is?

    • 1 year ago
      Anonymous

      SS

  6. 1 year ago
    Anonymous

    Imagine how tight his butthole is haha

  7. 1 year ago
    Anonymous

    God I hate homosexuals so much. It’s annoying enough when women do this shit, pose in skimpy outfits trying to portray le epic wanderlust deep in thought fake candid bullshit but for a grown man to do the same… this gay needs to be lynched. They all do.

    • 1 year ago
      Anonymous

      >this gay needs to be lynched. They all do.
      Why are closeted gays so hateful?

      • 1 year ago
        Anonymous

        Typical women tier gay comeback. You have nothing real to say. Your only come back is
        >o-oh yeah *GAWK GAWK GAWK* y-you’re gay! Haha I showed him!
        You degenerate homosexuals inherently know and believe what you do is wrong. You are mentally I’ll and I honestly hope you get raped to death.

        • 1 year ago
          Anonymous

          Shut up gay

        • 1 year ago
          Anonymous

          You’re clearly gay if homosexuals live rent free in your head like this (especially the ones wearing skimpy outfits).
          Here’s a classic for the other anons: https://youtu.be/ooOELrGMn14

          • 1 year ago
            Anonymous

            >see blatant homosexualry
            >ONG GAYS LIVE RENT FREE IN YOUR HEAD
            COPE
            O
            P
            E
            Face it, I told the truth I spoke nothing but facts and it kills you homos

            • 1 year ago
              Anonymous

              You could just, idk, ignore it?

      • 1 year ago
        Anonymous

        They attempt to suppress their homosexuality by telling themselves and others that they hate gays

        • 1 year ago
          Anonymous

          >nooo you can’t just hate something annoying that offers no value to this world you clearly love us and have suppressed homosexual urges
          Cope harder moron
          To be specific I have the effeminate gays. I’ve had plenty of gay bros. They acted like men. They didn’t adopt a fake lispy gay voice, didn’t do any of the over the top flamboyant mannerisms. You can like men and act like one. For an entire year while working in the medical field one of my clinics was in my areas local gay town. There’s 100% a variety in the types of gays. There’s normal men who just like fricking dudes, and then there’s the annoying twink variety. Take a guess which ones tended to be HIV/AIDS carriers. Take a guess which ones were clam and collected and capable of having normal (pleasant, even) conversation, and which ones behaved like whiny little b***hy “karens”.
          All you have done is

          Typical women tier gay comeback. You have nothing real to say. Your only come back is
          >o-oh yeah *GAWK GAWK GAWK* y-you’re gay! Haha I showed him!
          You degenerate homosexuals inherently know and believe what you do is wrong. You are mentally I’ll and I honestly hope you get raped to death.

          . Man up homosexual. You can be gay and still be a respectable man. Then again most of you geeks likely have daddy issues to begin with so that’s hip has likely sailed. Do the world a favor and have a nice day.

          • 1 year ago
            Anonymous

            >To be specific I hate the effeminate gays
            So you hate them cause they were mean to you while being a nurse?

            • 1 year ago
              Anonymous

              Oh no I never interacted with them when they were doing that shit, I just had to step in and diffuse the constant bickering and fights when they did that crap to others. They were still nice to me as far as default respect goes (likely due to the implication) but they always just had some shit to say to another patient for zero reason at all. The find the most ridiculous things to complain about and they do it loudly for all to hear.
              But I guess me being annoyed by extremely obnoxious attention seeking people means I’m actually secretly closeted right?

              • 1 year ago
                Anonymous

                >But I guess me being annoyed by extremely obnoxious attention seeking people means I’m actually secretly closeted right?
                No, a lot of gays don't like twinks because of their problematic personalities. So you're probably just a regular gay, not a closeted one.

              • 1 year ago
                Anonymous

                Dude why are you so hellbent on me being gay? Even if I was I would NEVER frick you.

      • 1 year ago
        Anonymous

        Why does hating something apparently mean you actually are the thing you hate? If you hate trannies, then apparently you wanna be one. You hate homosexuals, then you are one. What if I hate dykes? What does that make me?

        • 1 year ago
          Anonymous

          Exactly, I hate that fricking "logic". You dislike something and suddenly it means you're just jealous, projecting or you're secretly gay or some shit

          • 1 year ago
            Anonymous

            Yeah, man. Just because I obsess over them every waking moment and they live rent-free in my head and I become really enraged (errect) when thinking about how I can never have them doesn't mean I'm like them.

            • 1 year ago
              Anonymous

              No one here is obsessing, stop making shit up

              • 1 year ago
                Anonymous

                >no one obsessing
                >anytime homosexuals come up someone is having a meltdown in the thread
                ok

        • 1 year ago
          Anonymous

          Because it doesn't disturb normal, well-adjusted people.

          • 1 year ago
            Anonymous

            Yes is does. Trannies and std-ridden gay dudes aren’t normal, well-adjusted people.

        • 1 year ago
          Anonymous

          It's just a way to twist the knife on anyone
          Instantly puts you, the man who holds a principled opinion, on the defensive
          Classic leftism / postmodernism tactic by alleged people who hold no forthright opinions and merely want to destroy things that others create, which they do by turning them against you

          • 1 year ago
            Anonymous

            Isn’t that what’s going on with Jordan Peterson right now? This isn’t to have a debate about whether we like the guy or not, but they’re saying because he was a scrawny 20 year old with male roommates in college and took a photo with someone’s cat, that he’s clearly a closeted gay who made an entire career out of running away from those urges.

            I think that shits sad. It’s woman tier. And I think the part of it tahts annoying with gays doing it is the same as a fat frick ugly girl doing it. Why would I put up with it if I’m not gonna try to frick? The girl you’re dating being annoying is one thing, because she sucks your wiener at the end of the day anyways. Therefor she has some kind of value that makes putting u o with her obnoxiousness worthwhile.

            Annoying b***hy gays need to get publicly beaten. If you’re a man, act like one. I suppose this is the point of troonyism though..

        • 1 year ago
          Anonymous

          It's because you saw an overtly gay image in the catalog and felt a burning desire to click on the thread and find out more. You could have easily just avoided the thread if you don't like this sort of thing.

          Let'S say I am gay and find this picture hot. How does that in any way invalidate my argument. I mean if you see women pose like that with nothing but skimpy panties on, then you would also call them attention seeking prostitutes.

          Based on the number of guys in the background he's clearly at some gay event where most of the guys there would want to see this sort of thing.

          • 1 year ago
            Anonymous

            We're here for discourse, not for an echo chamber.

      • 1 year ago
        Anonymous

        Let'S say I am gay and find this picture hot. How does that in any way invalidate my argument. I mean if you see women pose like that with nothing but skimpy panties on, then you would also call them attention seeking prostitutes.

    • 1 year ago
      Anonymous

      Closet case

    • 1 year ago
      Anonymous

      Obviously. gays should all be killed and it’s only a matter time before we return to normal.

      • 1 year ago
        Anonymous

        Yes (in just two more weeks)

    • 1 year ago
      Anonymous

      To be honest a lot of women would frick this dude just off this pic. More than some barrel cested hairy abomination

  8. 1 year ago
    Anonymous

    bros, OP pic made me engorge to like 60% 🙁
    (b/c of the waist to hip ratio)
    its over for me, isnt it

  9. 1 year ago
    Anonymous

    1 rep max strict barbell curl
    Drop set such that you're at failure under 5 reps
    Heavy skull crushers 7sets of 5
    Heavy,slow, controlled hammer curls straight out from body 7 sets of 5
    Neutral grip pushdowns 4x8
    Reverse grip ez curls 3x12
    Reverse grip pushdowns 3x12
    Shoulder flies, leaning forward focus on working up to heavier weight doing sets of 5-8 and then do some sets of 12-18

    This is to be coupled with heavy ass deadlifts for traps and plenty of heavy barbell rows and pressing movements on separate days

    • 1 year ago
      Anonymous

      Thanks anon

  10. 1 year ago
    Anonymous

    nice legs looks exactly like my favorite necklace

  11. 1 year ago
    Anonymous

    Can a stationary bike get me legs like that? Is a treadmill better?
    Or frick both and stick to weights?

  12. 1 year ago
    Anonymous

    Shoulders first, i like to do press heavy in for a few sets of 5 or 6 first and then do some drop sets aiming for like 10-12 before hitting lat raises and some upright rows. Then just do some bullshit for arms triceps before biceps always I like to do 3 or 4 exercises for each. You don't need a program don't be a nerd just go lift the weights. What's next are you gonna be an even bigger dork and ask for a meal plan?

  13. 1 year ago
    Anonymous

    How does he stay so lean?

  14. 1 year ago
    Anonymous

    Convict conditioning.

  15. 1 year ago
    Anonymous

    Any pictures of his wiener? Come on share the wealth don't be a homosexual.

    • 1 year ago
      Anonymous

      i don’t think even his OF or whatever he uses has pp pics, he’s such a tease

      • 1 year ago
        Anonymous

        That ought to be a crime

      • 1 year ago
        Anonymous

        What's his routine?

      • 1 year ago
        Anonymous

        >pp pics
        If that's what you want to see, you're a homosexual.

        • 1 year ago
          Anonymous

          And?

  16. 1 year ago
    Anonymous

    who is this guy?

    • 1 year ago
      Anonymous

      Ze Longuinho

    • 1 year ago
      Anonymous

      Fitness icon Ze Longuinho
      https://linktr(DOT)ee/ze_longuinho

  17. 1 year ago
    Anonymous

    SS+GOMAD

  18. 1 year ago
    Anonymous

    thats maybe the gayest physique ive ever seen

  19. 1 year ago
    Anonymous

    With thighs like that I'll be he could do something like this real easy.

    • 1 year ago
      Anonymous

      And this.

      • 1 year ago
        Anonymous

        And now I want watermelon juice

      • 1 year ago
        Anonymous

        The west has fallen

        • 1 year ago
          Anonymous

          >

          • 1 year ago
            Anonymous

            >tiny dicks
            greeks had terrible taste

      • 1 year ago
        Anonymous

        The west has risen

    • 1 year ago
      Anonymous

      And this.

      So THATS what the good girl/bad girl machines are for… damn…

    • 1 year ago
      Anonymous

      Sauce?

      • 1 year ago
        Anonymous

        https://mobile.twitter.com/Industrial2136

        • 1 year ago
          Anonymous

          Thanks
          >tfw no femboy twunk bf

        • 1 year ago
          Anonymous

          I don't think the watermelon kid is dusty bud
          Fukin love dusty tho. Hasn't posted in forever

        • 1 year ago
          Anonymous

          Didn’t he bench 3pl8?

    • 1 year ago
      Anonymous

      And this.

      This is significantly much easier than it looks

      • 1 year ago
        Anonymous

        How do you know? Have you ever tried it?

      • 1 year ago
        Anonymous

        Post thighs gaygit

  20. 1 year ago
    Anonymous

    yall homies are so gay jesus christ

    • 1 year ago
      Anonymous

      Yes.

      • 1 year ago
        Anonymous

        i want to lick his tummy

      • 1 year ago
        Anonymous

        >Sign in Mandarin
        Man, I feel terrible for the chinks go got ultramogged by him

      • 1 year ago
        Anonymous

        thats like water retention bloat xD sodomite looks like fricken baloon

        what would u say bot is the difference between naturally gained muscle and water bloat, expecially in feel to touch

  21. 1 year ago
    Anonymous

    zelonguinho on da ‘log

  22. 1 year ago
    Anonymous

    OHP as heavy and as often as you can, fill the rest of the time with shoulder/overhead accessories

  23. 1 year ago
    Anonymous

    How do you get legs that big with minimal definition at low body fat%. Is it just fat distribution genetics or a certain routine

  24. 1 year ago
    Anonymous

    core is too defined imo

  25. 1 year ago
    Anonymous

    for best shoulder gains I suggest dedicating a single day in your week to shoulders
    my routine
    >seated dumbell overhead press / standing barbell press, warmup, 4-5 working sets of 5-10 reps, cooldown with lighter weight and high reps
    >cable side raises (like rich piana https://www.youtube.com/watch?v=Om0Bm4g66Ro&ab_channel=RichPiana ) spam these in the beginning, you can probably do them everyday if your side delts are lacking, I do 5-6 sets of 15-30 reps
    >cable rear delt fly, 5 sets, 12-20 reps
    >last a superset where I alternate facepulls with dumbell side raises, each exercise 5 sets to failure with reasonably light weight

    despite all the reps and sets I mentioned, remember that, especially with shoulders, getting a burn and pump is more important than getting 30 reps, so don't become too obsessed about the number of reps you're hitting if you're getting a good pump

  26. 1 year ago
    Anonymous

    smoll pp

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