You LITERALLY don't need anything else.

You LITERALLY don't need anything else.

  1. 2 months ago
    Anonymous

    1x10 of all of these

  2. 2 months ago
    Anonymous

    You also need abs, and a GF.

    • 2 months ago
      Anonymous

      You hit abs enough with compound movements

      • 2 months ago
        Anonymous

        No, you don't. Not with just stuff from that list.

        • 2 months ago
          Anonymous

          deadlifts and squats are literally all you need to build abs

          • 2 months ago
            Anonymous

            lol

          • 2 months ago
            Anonymous

            Not sure if misinformation spreading sociopath or larping DYEL

        • 2 months ago
          Anonymous

          lol

          not him but he's right, don't believe those bullshit muscle activation pics, they don't tell you the whole story
          you do hit a fair amount of abs with the usual compounds 99.99% of people does
          hanging legs raise and farmers walk have huge abs activation too
          usual compounds+these two accessories and you're gonna have all the abs you need, the rest is diet dependent

          • 2 months ago
            Anonymous

            Aight fair, my dumb ass didn't spot the hanging leg raises. Farmers carries don't do much for abs either, at least not in my case (still worth it for the grip and trap gainz).
            Still, no unilateral lifts in that pic.

      • 2 months ago
        Anonymous

        Cap, don't fall for that meme you lazy ass

      • 2 months ago
        Anonymous

        When will this meme die?
        If you don't hit abs you'll have shitty abs, simple as

    • 2 months ago
      Anonymous

      >and a GF
      the more i read horror stories about relationships the more i feel i should just stay alone t b h

  3. 2 months ago
    Anonymous

    true
    you also don't need about half of that

  4. 2 months ago
    Anonymous

    Swap cables lateral raise in.

  5. 2 months ago
    Anonymous

    You don't need many things. But having the luxury of variety keeps things more fun after years of lifting.

  6. 2 months ago
    Anonymous

    I don't see chicken, broccoli, or rice in that image.

  7. 2 months ago
    Anonymous
  8. 2 months ago
    Anonymous

    Can't bother making a pic so here's a big greentext.

    Chest:
    >Incline Bench Press
    >Dips
    Shoulders:
    >OHP
    >Lateral Raises
    >Face Pulls (also works back)
    Back (aka where people give me a (You)):
    >Pullups/Chinups
    >Chest Supported Rows
    >Hyperextensions
    Legs:
    >Squats
    >RDL
    >Back Lunges (glute focused)
    >Leg Curls
    Core:
    >Hanging Leg Raises
    >Uh, uhhh... I guess that's it
    Biceps:
    >Heavy EZ-bar Curls
    >Light Zottman Curls
    Triceps:
    >Heavy Tricep Pushdown
    >Light DB Skullcrushers

    Cardio:
    >Any form of biking (except on the road you lycrafag)
    >swimming
    >rowing
    >now that I think of it do whatever I don't care (except being on the road you lycrafag)

    Life:
    >Stretch
    >Hug a loved one

    /thread

    /board

    • 2 months ago
      Anonymous

      >Any form of biking (except on the road you lycrafag)

      Heres your (you) for getting passed up and going slow as fuck. Once you get a taste of the speed life you wont go back. Sorry you suck so hard kiddo. just enjoy the ride.

      • 2 months ago
        Anonymous

        It never fails to bait a retard. Here, let me do it again.

        Lycrafag.

        Lycrafag.

    • 2 months ago
      Anonymous

      *squat + leg curl (or sldl + leg extension)
      *dips
      *ring/rotating grip pullup

    • 2 months ago
      Anonymous

      got a routine that incorporates these?

  9. 2 months ago
    Anonymous

    >only core is farmer walks and leg raises
    >not too much forearm besides the dead lifts
    >no calves (no farmer walks don't count idk what that diagram is)
    Other than those few nitpicks, pretty gud. And packs into a pretty tight space.

    • 2 months ago
      Anonymous

      Tbf you can do core yourself at home.

  10. 2 months ago
    Anonymous

    >KB Clean & Press
    >Pull Ups
    >Dips
    >High Bar Squats
    >KB Swing or DL
    >Turkish Getup or Farmer's Walk
    EZ

    • 2 months ago
      Anonymous

      >Turkish Getup or Farmer's Walk
      how are these 2 related?

      • 2 months ago
        Anonymous

        They're both loaded carries. The way you carry the weight is different, but they both involve a lot of TUT and core strength. FW hits forearms and traps more, TGU is godly for shoulder stability.

        • 2 months ago
          Anonymous

          Thank you for the answer.
          Any reason you do high bar squats instead of front squats, other than just preference? I've found that I absolutely love incorporating oly lifts and kettlebell work into my routines (building leg days around them) and fron squats feel so fucking good especially if I'm cleaning the weight into them even though it's not really significant how I get it into front rack kek.

          • 2 months ago
            Anonymous

            Its a matter of preference. I also love both lifts, but I have trouble with bench and deads (impingement with the former and t-rex arms with the latter) so I want to be able to at least say I can do 1/x/3/x when someone asks for my lifts.
            And low bar squats feel like shit in my low back.

  11. 2 months ago
    Anonymous

    Dude in my rowing team rows on the water or the machine every day. Every fifth day he benches and supersets tricep pushdowns and straight bar curls (one plate). Dude is fuckhuge and does the most minimalist routine.

    • 2 months ago
      Anonymous

      Forgot: benches 4 plates for reps. He is a bit overweight though

  12. 2 months ago
    Anonymous

    The trick is to choose which 3-7 to specialize in.

  13. 2 months ago
    Anonymous

    All of these are the worst possible lifts you can do for each bodypart, nice job!

  14. 2 months ago
    Anonymous

    >preacher curl
    >hanging leg raise
    >kettlebell shit
    lmao

  15. 2 months ago
    Anonymous

    >any leg exercise
    >incline bench
    >chin up or row
    >(optional) any shoulder and arm accessory lifts
    >any cardio
    >don't eat like a pig
    Congrats ur ripped and healthy now

  16. 2 months ago
    Anonymous

    Do the needful, sir

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