Diet peanut butter sandwiches and multi vitamin (easiest way to track calories)
Three day split.
8-12 reps 3 set. when can do 4 sets of 12 up weight (high reps is the way to build muscle, and not get injured like my retard friend who has a herniated disk at 22 lol(he is chisled rn tho so he just maintains his gains)
i only have a barbell and plates(home gym) so I am isolating every muscle with that
A: ARMS
over head press - front delt, side delt, triceps.
upright row - side delts
rear delt row - rear delt duh
barbell bicep curl - duh(this may be making one of my arms smaller than the other. or gooning)
lying tricep extension - tri
reverse curl - forearm and brachialis for bicep width
wrist curls over and under hand supersetted - blew my forarms up
B: Chest Back
Bench Press - pecs
Bent over row - lats and traps (wider grip to focus upper back)
Pullovers - (Lat focus. i have batwings from this exercise)
Crunchs / Sit ups super setted with leg raises with boots on
C: Legs
Close leg stance Front squat - quads (i only do front squat so I can drop the weight on the ground. it is uncomfy af, but it also targets quads more so w/e)
Romanian Deadlifts (hamstring)
Calf raise (actually my highest weighted exercise lol)
(only negative of barbell only is you cannot work knee extension or knee curls which are the best quad and hamstring exercise to build muscle frfr) (you can do bodyweight nordic curls and reverse but u have to be goated bodyweight bro to even do 1 rep of these)
I aim to do this 6 days a week, if I fail out I can still hit 3 days which is min. I am starting to combine legs and chest back days together it is brutal but I get way more sets in a week if I only have two days I am alternating for 6 days a week. I may just drop legs because I already have big legs and be a true gymbro lol.
CARDIO
I hate cardio. I go for long walks in nature. If I want to get "cardio" i superset my whole workout for the day. joggers are retards and should be hung. running is for anorexic faggots. I did calethnics exclusively for a year and it just cannot compare to a real weight training program for building muscle, and no you will not ever look like a roid head unless you take roids lol. Once I cut again in a normal shirt I will not stand out much. If you want to look "big" you need roids / fat + muscle build. Looking "big" is easy to do if you have some muscle and are low bodyfat and wear tight shirts / wifebeaters / go to the beach, or when u fuck women....
Not even run?
