is my workout optimal or no i workout at home cs im lwk insecure

[helpmepubertymax]

Push Day A​

Exercise	Sets x Reps	Notes
Push-Ups (weighted backpack optional)	4 x 12–20	Chest focus
Dumbbell / Backpack Floor Press	3 x 8–12	Chest + triceps
Pike Push-Ups	3 x 8–12	Shoulders
Dumbbell Lateral Raises	3 x 12–15	Shoulder width
Tricep Dips (Chair / Couch)	3 x 10–15	Elbows tight
Overhead Tricep Extension	3 x 10–12	Optional

Push Day B​

Exercise	Sets x Reps	Notes
Diamond Push-Ups	4 x 10–15	Triceps + chest inner head
Dumbbell Shoulder Press	3 x 8–12	Overhead strength
Incline Push-Ups (feet elevated)	3 x 10–15	Upper chest
Dumbbell Front Raises	3 x 12–15	Shoulders
Dumbbell Lateral Raises	3 x 12–15	Shoulder shape
Close-Grip Push-Ups	3 x 10–12	Triceps

---

Pull Day A​

Exercise	Sets x Reps	Notes
Pull-Ups / Chin-Ups	4 x Max	Wide grip, slow negative
Dumbbell / Backpack Rows	4 x 8–12	One arm at a time, squeeze shoulder blades
Resistance Band Lat Pulldown	3 x 12–15	Overhead anchor
Rear Delt Flys (Dumbbells/Bands)	3 x 12–15	Controlled movement
Face Pulls (Bands)	3 x 12–15	Posture + rear delts
Bicep Curls (Dumbbell/Backpack)	3 x 10–15	Full range of motion
Hammer Curls	3 x 10–12	Brachialis + forearms

Pull Day B​

Exercise	Sets x Reps	Notes
Chin-Ups / Close-Grip Pull-Ups	4 x Max	Biceps + lats
Single-Arm Dumbbell Rows	4 x 8–12	Focus on symmetry
Reverse Flys	3 x 12–15	Rear delts + traps
Rear Delt Flys	3 x 12–15	Slow & controlled
Dumbbell pullover	3 x 12–15	Lats
Bicep Curl Variations (alternating or incline)	3 x 10–12	Arms definition
Shrugs (Dumbbells / Backpack)	3 x 12–15	Optional traps

---

Legs Day A​

Exercise	Sets x Reps	Notes
Bodyweight / Weighted Squats	4 x 12–20	Add backpack for resistance
Romanian Deadlifts (Dumbbell / Backpack)	3 x 10–12	Hamstrings + glutes
Bulgarian Split Squats	3 x 8–10 per leg	Single-leg focus
Glute Bridges / Hip Thrusts	3 x 12–15	Optional weight
Calf Raises	3 x 15–20	Slow contraction
Planks / Core	3 x 30–60 sec	Optional

Legs Day B​

Exercise	Sets x Reps	Notes
Goblet Squats / Backpack Squats	4 x 10–15	Focus on form
Single-Leg Romanian Deadlifts	3 x 8–10	Hamstring & balance
Step-Ups (Chair / Bench)	3 x 8–10 per leg	Glutes + quads
Hip Thrusts / Glute Bridges	3 x 12–15	Weighted if possible
Calf Raises	3 x 15–20	Slow & controlled
Side Planks / Core	3 x 30–45 sec

 

[aidenltn17]

gym is cope pussy

 

[helpmepubertymax]

gym is cope pussy

so basicly what u saying is js abuse peptides n hgh n Anavar

 

[IlIIlIIl]

so basicly what u saying is js abuse peptides n hgh n Anavar

 

[HundredManSlayer]

all i had to do was take a second to look at the program to see that it's horrible. lets be real, you're not gonna do this chatgpt written dogshit program not even for a week.

just get a gym membership and follow sbl advice

 

[iblamehamza]

Push Day A​

Exercise	Sets x Reps	Notes
Push-Ups (weighted backpack optional)	4 x 12–20	Chest focus
Dumbbell / Backpack Floor Press	3 x 8–12	Chest + triceps
Pike Push-Ups	3 x 8–12	Shoulders
Dumbbell Lateral Raises	3 x 12–15	Shoulder width
Tricep Dips (Chair / Couch)	3 x 10–15	Elbows tight
Overhead Tricep Extension	3 x 10–12	Optional

Push Day B​

Exercise	Sets x Reps	Notes
Diamond Push-Ups	4 x 10–15	Triceps + chest inner head
Dumbbell Shoulder Press	3 x 8–12	Overhead strength
Incline Push-Ups (feet elevated)	3 x 10–15	Upper chest
Dumbbell Front Raises	3 x 12–15	Shoulders
Dumbbell Lateral Raises	3 x 12–15	Shoulder shape
Close-Grip Push-Ups	3 x 10–12	Triceps

---

Pull Day A​

Exercise	Sets x Reps	Notes
Pull-Ups / Chin-Ups	4 x Max	Wide grip, slow negative
Dumbbell / Backpack Rows	4 x 8–12	One arm at a time, squeeze shoulder blades
Resistance Band Lat Pulldown	3 x 12–15	Overhead anchor
Rear Delt Flys (Dumbbells/Bands)	3 x 12–15	Controlled movement
Face Pulls (Bands)	3 x 12–15	Posture + rear delts
Bicep Curls (Dumbbell/Backpack)	3 x 10–15	Full range of motion
Hammer Curls	3 x 10–12	Brachialis + forearms

Pull Day B​

Exercise	Sets x Reps	Notes
Chin-Ups / Close-Grip Pull-Ups	4 x Max	Biceps + lats
Single-Arm Dumbbell Rows	4 x 8–12	Focus on symmetry
Reverse Flys	3 x 12–15	Rear delts + traps
Rear Delt Flys	3 x 12–15	Slow & controlled
Dumbbell pullover	3 x 12–15	Lats
Bicep Curl Variations (alternating or incline)	3 x 10–12	Arms definition
Shrugs (Dumbbells / Backpack)	3 x 12–15	Optional traps

---

Legs Day A​

Exercise	Sets x Reps	Notes
Bodyweight / Weighted Squats	4 x 12–20	Add backpack for resistance
Romanian Deadlifts (Dumbbell / Backpack)	3 x 10–12	Hamstrings + glutes
Bulgarian Split Squats	3 x 8–10 per leg	Single-leg focus
Glute Bridges / Hip Thrusts	3 x 12–15	Optional weight
Calf Raises	3 x 15–20	Slow contraction
Planks / Core	3 x 30–60 sec	Optional

Legs Day B​

Exercise	Sets x Reps	Notes
Goblet Squats / Backpack Squats	4 x 10–15	Focus on form
Single-Leg Romanian Deadlifts	3 x 8–10	Hamstring & balance
Step-Ups (Chair / Bench)	3 x 8–10 per leg	Glutes + quads
Hip Thrusts / Glute Bridges	3 x 12–15	Weighted if possible
Calf Raises	3 x 15–20	Slow & controlled
Side Planks / Core	3 x 30–45 sec

All good , but you need some endurance exercises, or just go swimming or sprinting

 

[helpmepubertymax]

All good , but you need some endurance exercises, or just go swimming or sprinting

i mean prolly swimming cs its fun ash so ima start doinn that on weekends cs i got time then

 

[iblamehamza]

But since this is a home workout system
It is not gonna change your body the way you think
Hitting gym will be much better

 

[helpmepubertymax]

But since this is a home workout system
It is not gonna change your body the way you think
Hitting gym will be much better

alr ima start going gym i only stayed home cs its like 30 min walk but lwk that would be good cardio n also insecurity of other people seing my face

 

[iblamehamza]

alr ima start going gym i only stayed home cs its like 30 min walk but lwk that would be good cardio n also insecurity of other people seing my face

Just ignore everyone till you end your work
Ascending is not easy and you must live without giving a fuck to others till you reach your goal

 

[helpmepubertymax]

Just ignore everyone till you end your work
Ascending is not easy and you must live without giving a fuck to others till you reach your goal

aii ima try it its js like if i see girls there my age yk or other teenagers and im not weird or anything i have friends im decently known in school n i have a gf its js bp lwk warped my mind ig

 

[iblamehamza]

aii ima try it its js like if i see girls there my age yk or other teenagers and im not weird or anything i have friends im decently known in school n i have a gf its js bp lwk warped my mind ig

Yeah I feel ya,
Once you swallow the black pill , you can never get back
Brutal

 

[helpmepubertymax]

Yeah I feel ya,
Once you swallow the black pill , you can never get back
Brutal

ironically even tho im like ltn i still mog a decent amount of my friends since i fraud in school with cheek biting slighly n mewing

 

[iblamehamza]

ironically even tho im like ltn i still mog a decent amount of my friends since i fraud in school with cheek biting slighly n mewing

Same thing , but recently I ascended to hmtn and now I'm mogging more than ever
Specially the looks I get from girls
Anyways, where you live decides which will you mog or no
In my country , the most appealing people rarely to find and htn at their prime
So hmtn is a thing I can be proud if I ignored the 100+ Chads alive around the world

 

[helpmepubertymax]

Same thing , but recently I ascended to hmtn and now I'm mogging more than ever
Specially the looks I get from girls
Anyways, where you live decides which will you mog or no
In my country , the most appealing people rarely to find and htn at their prime
So hmtn is a thing I can be proud if I ignored the 100+ Chads alive around the world

i live in new york like the suburbs long island so most people are normies like the best looking person in my school is hhtn he prolly took hgh tho cs his bone structure is crazy

 

[moldypotato]

shit split bro

get a membership if u can

 

[helpmepubertymax]

shit split bro

get a membership if u can

i can money isint a issue js getting there but the walk isint horrid ig

 

[moldypotato]

i can money isint a issue js getting there but the walk isint horrid ig

try to get a ride but if not then yeah prolly walk

also go 2 sets till failure (6-8 reps, high weight) on ur lifts

and cut out any redundant excersises

 

[JohnDon]

Same thing , but recently I ascended to hmtn and now I'm mogging more than ever
Specially the looks I get from girls
Anyways, where you live decides which will you mog or no
In my country , the most appealing people rarely to find and htn at their prime
So hmtn is a thing I can be proud if I ignored the 100+ Chads alive around the world

Tales form an eastern European jew

 

[iblamehamza]

Tales form an eastern European jew

I'm middle eastern, mf don't call me jew again
I fucking hate them , and wish Hitler could burn them all

 

[JohnDon]

I'm middle eastern, mf don't call me jew again
I fucking hate them , and wish Hitler could burn them all

Jew

 

[iblamehamza]

Jew

Man , just I hope you have a bad day
Mf newgen

 

[JohnDon]

Man , just I hope you have a bad day
Mf newgen

Stfu you greyfag, noone gives a shit about your dirt skin punjabi taless

 

[iblamehamza]

Stfu you greyfag, noone gives a shit about your dirt skin punjabi taless

Yk what , just say wtv you want man
You started this not me , so I will just leave you alone since you got no respect thinking you're cool

 

[JohnDon]

Yk what , just say wtv you want man
You started this not me , so I will just leave you alone since you got no respect thinking you're cool

If you think the word jew is argument worthy then you arent the one in the right here

 

[iblamehamza]

If you think the word jew is argument worthy then you arent the one in the right here

Bro , it is just a personal thing , freedom of opinion is a right for anyone
And I just hate the word jew