Flame bended me

[Flame]

no pian no gain.

this is the sets were are doing

UPPER DAY
Overhand Pull Up
3 sets x 5-7 reps
Incline Dumbbell Press
3 sets x 5-7 reps
Incline Bench Dumbbell Row
3 sets x 8-10 reps
Overhead Barbell Press
3 sets x 5-7 reps
Flat Dumbbell Fly
2 sets x 8-10 reps
Supinating Dumbbell Curl
3 sets x 6-8 reps per arm
Overhead Dumbbell Extension
3 sets per arm x 8-10 reps
Barbell Shrug
2 sets x 8-10 reps

LOWER DAY
Barbell Squat
3 sets x 5-7 reps
Romanian Barbell Deadlift
3 sets x 8-10 reps
Walking Dumbbell Lunge
3 sets x 6-8 per leg
Dumbbell Leg Curl
3 sets x 8-10 reps
Single Leg Dumbbell Calf Raise
3 sets per leg x 8-10 reps
Seated Dumbbell Calf Raise
2 sets x 12-15 reps
Weighted Crunch
2 sets x 12-15 reps
Lying Leg Raise
2 sets x 10-12 reps


Nutrition Plan will follow soon.

in fact nutrition is more important.

 

[AncientBoi]

no pian no gain.

this is the sets were are doing

UPPER DAY
Overhand Pull Up
3 sets x 5-7 reps
Incline Dumbbell Press
3 sets x 5-7 reps
Incline Bench Dumbbell Row
3 sets x 8-10 reps
Overhead Barbell Press
3 sets x 5-7 reps
Flat Dumbbell Fly
2 sets x 8-10 reps
Supinating Dumbbell Curl
3 sets x 6-8 reps per arm
Overhead Dumbbell Extension
3 sets per arm x 8-10 reps
Barbell Shrug
2 sets x 8-10 reps

LOWER DAY
Barbell Squat
3 sets x 5-7 reps
Romanian Barbell Deadlift
3 sets x 8-10 reps
Walking Dumbbell Lunge
3 sets x 6-8 per leg
Dumbbell Leg Curl
3 sets x 8-10 reps
Single Leg Dumbbell Calf Raise
3 sets per leg x 8-10 reps
Seated Dumbbell Calf Raise
2 sets x 12-15 reps
Weighted Crunch
2 sets x 12-15 reps
Lying Leg Raise
2 sets x 10-12 reps


Nutrition Plan will follow soon.

Yep. You did all that while you were still in me. Now serve me breakfast for the "Nutrition" aspect.

 

[Flame]

Yep. You did all that while you were still in me. Now serve me breakfast for the "Nutrition" aspect.

At your age. You need to be care what goes in your system.

Even tho your mad gay, im going to miss you when I see you stop login into here.

 

[K3Nv4]

At your age. You need to be care what goes in your system.

Even tho your mad gay, im going to miss you when I see you stop login into here.

Oh he definitely cares about what goes into his system.

 

[Ghost]