LordBBC
Beyond Tyrone
- Joined
- Nov 21, 2023
- Posts
- 1,685
- Reputation
- 1,649
- bumpy skin
- acne scars
- weak hairstyle
- non-resccend but good jawline.
- uneven face
-semi hunter eyes just uee needs to be fixed
- dandruff
- brow ridge|
-bodyfat = 14-13 percent.
- dark circles under eyes
- puffy/bloated face
- thin neck
- acne scars
- weak hairstyle
- non-resccend but good jawline.
- uneven face
-semi hunter eyes just uee needs to be fixed
- dandruff
- brow ridge|
-bodyfat = 14-13 percent.
- dark circles under eyes
- puffy/bloated face
- thin neck
Will undergo body recomp.
Day 1: Upper Body
Day 4: Push Day
- Pull-Ups: 4 sets x Max reps
- Dumbbell Bench Press: 4 sets x 10-12 reps
- Dumbbell Rows: 3 sets x 12 reps per arm
- Dumbbell Shoulder Press: 3 sets x 12 reps
- Bicep Curls: 3 sets x 12 reps
- Goblet Squats: 4 sets x 12-15 reps
- Romanian Deadlifts: 4 sets x 10-12 reps
- Dumbbell Lunges: 3 sets x 12 reps per leg
- Calf Raises: 3 sets x 15-20 reps
- Plank: 3 sets x 30-60 seconds
Day 4: Push Day
- Pull-Ups: 4 sets x Max reps
- Dumbbell Incline Bench Press: 4 sets x 10-12 reps
- Dumbbell Flyes: 3 sets x 12 reps
- Overhead Tricep Extension: 3 sets x 12 reps
- Lateral Raises: 3 sets x 12 reps
- Hanging Leg Raises: 3 sets x 15 reps
- Russian Twists: 3 sets x 20 reps per side
- Bicycle Crunches: 3 sets x 20 reps per side
- Cardio (running, cycling, or jump rope): 20-30 minutes
- Pull-Ups: 4 sets x Max reps
- Dumbbell Rows: 4 sets x 12 reps per arm
- Face Pulls: 3 sets x 15 reps
- Hammer Curls: 3 sets x 12 reps per arm
