mr take your gf
Iron
- Joined
- Jan 5, 2025
- Posts
- 163
- Reputation
- 219
upper body:
- over head press machine (work all the heads of your shoulder's+ upper chest+ upper back+ triceps) very important exercise
-face pull ( rear delt+ side delt+ upper back muscles) very important exercise
- cabl row ( work all the muscle of the back)
- back extension ( work posterior chain muscles) important exercise
- leg raises for abs important exercise
- push up for chest
that's a minimalist program that focus only on the necessary muscles to mog and fix your posture and avoid aging training like most people do will age you
for lower body :
sprinting & bodyweight squat
avoid training legs like bodybuilders with weights because it fuck your nervous system+ add up to your asymmetry+ age you
stuff that you can do at home :
neck training
- over head press machine (work all the heads of your shoulder's+ upper chest+ upper back+ triceps) very important exercise
-face pull ( rear delt+ side delt+ upper back muscles) very important exercise
- cabl row ( work all the muscle of the back)
- back extension ( work posterior chain muscles) important exercise
- leg raises for abs important exercise
- push up for chest
that's a minimalist program that focus only on the necessary muscles to mog and fix your posture and avoid aging training like most people do will age you
for lower body :
sprinting & bodyweight squat
avoid training legs like bodybuilders with weights because it fuck your nervous system+ add up to your asymmetry+ age you
stuff that you can do at home :
neck training
