
Cyframe
Ascension 2025
- Joined
- Apr 24, 2024
- Posts
- 374
- Reputation
- 337
I've never seriously worked out before.
I want to get a decent amount of muscle and LARP that I do not work out, in order to fraud genes.
This is calisthenics based. I'm only focusing on frame and some other muscle groups. I am avoiding traps.
I want to get a decent amount of muscle and LARP that I do not work out, in order to fraud genes.
This is calisthenics based. I'm only focusing on frame and some other muscle groups. I am avoiding traps.
Day 1 & 4: Push (Chest/Shoulders)
- Wide-Grip Push-Ups (4x10–15)
- Hands wider than shoulder-width to emphasize chest and anterior delts.
- Elevate feet for progression.
- Pike Push-Ups (3x8–12)
- Targets shoulders (like an overhead press). Form a "V" shape with hips high.
- Archer Push-Ups (3x6–8/side)
- Unilateral overload for chest and shoulder growth.
- Dips (3x10–15)
- Use parallel bars or sturdy chairs. Lean forward slightly to emphasize chest.
- Lateral Raise Hold (3x20–30 seconds)
- Lie on your side, lift top leg for resistance to mimic lateral raises (targets medial delts).
- Dragon Flags (3x8–12) or Hanging Leg Raises (3x10–15)
- Plank to Push-Up (3x10–12/side)
Day 2 & 5: Pull (Back)
- Wide-Grip Pull-Ups (4x6–10)
- Focus on pulling with your elbows to engage lats (avoid shrugging traps).
- Use a resistance band for assistance if needed.
- Bodyweight Rows (3x10–15)
- Use a sturdy table, rings, or a bar set at hip height. Keep body straight.
- Reverse Snow Angels (3x12–15)
- Lie face-down, arms extended overhead. Lift arms and squeeze shoulder blades (targets upper back).
- Superman Pulls (3x10–12)
- Lie face-down, arms extended. Pull elbows back (like a row) to engage mid-back.
- Back Bridge (3x20–30 seconds)
- Strengthens posterior chain and stretches shoulders/chest.
- L-Sit Hold (3x15–30 seconds)
- Windshield Wipers (3x8–12/side)
This is NOT ChatGPT. It's DeepSeek.