Deleted member 3795
Kraken
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Some people say 24 - 48, others say 72. Which is it?
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3x/week full body is most efficient for natties that aren't advanced lifters
You can do every muscle group but legs with that equipmentright now my gym is closed obviously but I have dumbbells and a barbell at home so I’m mainly focusing on my arms. So biceps and triceps.
You can do this for glutes, push up with your hips like you would in a hip thrust but one leg in the air to isolate one side of the glutes:You can do every muscle group but legs with that equipment
You can do this for glutes, push up with your hips like you would in a hip thrust but with 1 leg in the air to isolate one side of the glute:
This for hamstrings with your feet under a sofa or something for support but don't keep your arms crossed over the chest keep them ready to soften your land so you don't smash your nose in at the bottom of the lift:
You can do bodyweight squats or bulgarian split squats with dumbells for quads and adductors