someone help make me a workout plan (i can go twice a week) but have dunbells at home

[schizowillascend]

would appreciate it

where i am at currently

 

[meathead]

would appreciate it

View attachment 3468542
where i am at currently

nigga go on youtube

 

[yex]

chatgpt.com

 

[fluxx]

just workout bro
anything is good ur gonna get newbie gains u can literally lift up ur keyboard and gain muscle

 

[Deleted member 102239]

cutie patootie ahh

 

[schizowillascend]

just workout bro
anything is good ur gonna get newbie gains u can literally lift up ur keyboard and gain muscle

if i do 100 pressups a day for a month will i see any results

 

[Deleted member 123338]

Just use chatgpt retard

 

[Sceptical]

I don't want to sound mean but your face literally doesn't match your body it's actually so brootal

 

[schizowillascend]

I don't want to sound mean but your face literally doesn't match your body it's actually so brootal

u mean my body is way worse?

 

[Deleted member 123338]

u mean my body is way worse?

You kinda remind me of Jake Rix

 

[Sceptical]

u mean my body is way worse?

Yeah, it's like someone photoshopped your mogger face on some scrawny little twig

 

[schizowillascend]

Yeah, it's like someone photoshopped your mogger face on some scrawny little twig

motivation
ty for calling me a mogger
give me a year and i'll have a mogger body too and a more mogger face

 

[schizowillascend]

You kinda remind me of Jake Rix
View attachment 3468563

lmao

 

[schizowillascend]

Yeah, it's like someone photoshopped your mogger face on some scrawny little twig

if i have a mogger body in a year and get a more mogger face will 5'8 be enough?

i mean i'll never have a mogger body but i can get it to like a good standard

 

[Sceptical]

if i have a mogger body in a year and get a more mogger face will 5'8 be enough?

i mean i'll never have a mogger body but i can get it to like a good standard

Of course it will be enough. A well lean aesthetic body will boost ur smv by good amount even if you're not so tall, and don't forget that you're still pretty young so hopefully your growth plates are open and can reach near 5'10-5'11

 

[Jatt]

if only twice a week gym do upper/lower keep in mind it might take more time like 2h+ for upper day

focus on compounds mostly
also find which variation is most comfortable for you like for example close grip lat pulldown/wide grip etc

im guessing you know how many sets and reps to do already

Upper day:

Chest:
benchpress or dumbbell benchpress
incline benchpress/ dumbell benchpress
chest fly

Shoulders:
seated dumbbell overhead press/standing overhead barbell press
cable y raise single arm
rear delt fly


Back:
pullups/lat pulldown
seated wide grip cable rows/machine row/barbell rows whichever is most comfortable for you and you have available in the gym


Arms:
overhead tricep extension
tricep pushdown
basyien bicep curl
seated bicep curl
barbell bicep curl



Lower day:

Quads:
squat
leg press
leg extension

Hamstrings:
Romanian deadlift
Seated hamstring/lying hamstring ideally seated if your gym has one
hanging ab raises/crunch machine


also watch channel slike jeff nippard etc for technique etc or just blast roids and ego lift



ideally you want to hit each muscle group 2x a week try to go more times if you can

 

[Deleted member 91301]

Climb trees and fight animals to death

 

[schizowillascend]

if only twice a week gym do upper/lower keep in mind it might take more time like 2h+ for upper day

im guessing you know how many sets and reps to do already

Upper day:

Chest:
benchpress or dumbbell benchpress
incline benchpress/ dumbell benchpress
chest fly

Shoulders:
seated dumbbell overhead press/standing overhead barbell press
cable y raise single arm
rear delt fly


Back:
pullups/lat pulldown
seated wide grip cable rows/machine row/barbell rows whichever is most comfortable for you and you have available in the gym


Arms:
overhead tricep extension
tricep pushdown
basyien bicep curl
seated bicep curl



Lower day:

Quads:
squat
leg press
leg extension

Hamstrings:
Romanian deadlift
Seated hamstring/lying hamstring ideally seated if your gym has one
hanging ab raises/crunch machine




ideally you want to hit each muscle group 2x a week try to go more times if you can

legend

 

[schizowillascend]

Of course it will be enough. A well lean aesthetic body will boost ur smv by good amount even if you're not so tall, and don't forget that you're still pretty young so hopefully your growth plates are open and can reach near 5'10-5'11

one day i will be a slayer in like 6 months i will be a mini slayer and in a year a mega slayer then i can get off this website

 

[Jatt]

Climb trees and fight animals to death

yeah stop lifting man made weights

 

[Sceptical]

one day i will be a slayer in like 6 months i will be a mini slayer and in a year a mega slayer then i can get off this website

That's what we all want. jfl at those losers who still rot here even after ascending, fakecels should all be banned from here

 

[schizowillascend]

That's what we all want. jfl at those losers who still rot here even after ascending, fakecels should all be banned from here

real, what cel are you
skincel?
fatcel?
framecel?
autismcel?

 

[Sceptical]

real, what cel are you
skincel?
fatcel?
framecel?
autismcel?

fatcel and have slight acne scarring, I'm currently 18% bf and need to lose like 15 pounds more and get more definition in my lower abs. I'll probably get gyno surgery too if have saggy breast tissue hanging after my cut is done

 

[schizowillascend]

fatcel and have slight acne scarring, I'm currently 18% bf and need to lose like 15 pounds more and get more definition in my lower abs. I'll probably get gyno surgery too if have saggy breast tissue hanging after my cut is done

dw you will get there, what kind of acne scarring im presuming atrophic like deep scarring, not similar to mine?

 

[Dendoni]

Longer hair - better hairstyle, slightly thicker eyebrows - not much, fixingu acne and redness on face

Thicker neck and back - a bit, you don't want to overdo it and look like a tumor, lean and athletic build bro

Can't morph body so good on faceapp tho

 

[schizowillascend]

View attachment 3468621

Longer hair - better hairstyle, slightly thicker eyebrows - not much, fixingu acne and redness on face

Thicker neck and back - a bit, you don't want to overdo it and look like a tumor, lean and athletic build bro

Can't morph body so good on faceapp tho

even then i wouldn't slay i mean a bit more, but i rly need to gymmaxx

 

[Dendoni]

even then i wouldn't slay i mean a bit more, but i rly need to gymmaxx

Yes, but just go fór athletic build, if you go bodybuilder route, you will look comical

 

[Sceptical]

dw you will get there, what kind of acne scarring im presuming atrophic like deep scarring, not similar to mine?

yeah, but no it's not similar to urs. I haven't really looked into skincare but I was thinking of micro needling and also been eating whole foods for gut health don't really know if it's cope but it's better to eat good than shove down goyslop everyday

 

[schizowillascend]

Yes, but just go fór athletic build, if you go bodybuilder route, you will look comical

yeah i'm doing it for female appeal so i wont overdo it

 

[Dendoni]

yeah i'm doing it for female appeal so i wont overdo it

Nice bro, you still have a lot of potential to improve

 

[schizowillascend]

Nice bro, you still have a lot of potential to improve

im 5'8 lol

 

[schizowillascend]

fatcel and have slight acne scarring, I'm currently 18% bf and need to lose like 15 pounds more and get more definition in my lower abs. I'll probably get gyno surgery too if have saggy breast tissue hanging after my cut is done

will i need to bulk

 

[Sceptical]

will i need to bulk

not necessarily, as long as you eat natural and calorie dense food in a slight surplus you'll grow, call it lean bulking or whatever but slight surplus is necessary for growth imo, even though I'm not an expert. I don't really need to write u a list since I'm sure there's tons of threads about natural whole foods.

 

[schizowillascend]

not necessarily, as long as you eat natural and calorie dense food in a slight surplus you'll grow, call it lean bulking or whatever but slight surplus is necessary for growth imo, even though I'm not an expert. I don't really need to write u a list since I'm sure there's tons of threads about natural whole foods.

is the reason that i'm not currently pulling more about my frame/body then my height?

i do kinda pull but not that much

i mean i gotta clear my skin but once that happens i still doubt i will pull that much more

 

[Dendoni]

im 5'8 lol

Get 2 inch lifts ngl and pray/even listen to subliminals every day and pray to become 5'10 as base, best case scenario



Is subliminals cope? Possible. But does CIA/KGB/biggest companies use it?

Yes. Am i smarter than them? No.

So it might be actually legit and would be stupid not to try it out



If world's best inteligencie services think this stuff IS legit and evidence backs it Up at least to some lvl, it would be stupid to call it cope

 

[schizowillascend]

Get 2 inch lifts ngl and pray/even listen to subliminals every day and pray to become 5'10 as base, best case scenario



Is subliminals cope? Possible. But does CIA/KGB/biggest companies use it?

Yes. Am i smarter than them? No.

So it might be actually legit and would be stupid not to try it out



If world's best inteligencie services think this stuff IS legit and evidence backs it Up at least to some lvl, it would be stupid to call it cope

do i have to listen to it in my sleep?

 

[Dendoni]

do i have to listen to it in my sleep?

Both awake and you Can Also listen to it while Falling asleep, i think you should look into evidence supporting this stuff tho

Belief = results (to some degree at least)

 

[Sceptical]

is the reason that i'm not currently pulling more about my frame/body then my height?

i do kinda pull but not that much

i mean i gotta clear my skin but once that happens i still doubt i will pull that much more

well since ur target is mainly jbs most of them don't have crazy high body/frame standard's about guys their own age so all you need is face and be NT, of course the more good qualities you have the higher your smv is and easier it is to pull

 

[schizowillascend]

Both awake and you Can Also listen to it while Falling asleep, i think you should look into evidence supporting this stuff tho

Belief = results (to some degree at least)

yeah i did that when i was younger and i grew a lot it was weird like 3 years ago i listened to subliminals for a week i didnt grow atall then randomly had a bit of a growth spurt

 

[schizowillascend]

well since ur target is mainly jbs most of them don't have crazy high body/frame standard's about guys their own age so all you need is face and be NT, of course the more good qualities you have the higher your smv is and easier it is to pull

idk in england all girls talk about is boys bodies it feels like

 

[schizowillascend]

well since ur target is mainly jbs most of them don't have crazy high body/frame standard's about guys their own age so all you need is face and be NT, of course the more good qualities you have the higher your smv is and easier it is to pull

my 6'2 high LTN , god frame friend pulls anyone he wants (he has good colouring)

 

[schizowillascend]

well since ur target is mainly jbs most of them don't have crazy high body/frame standard's about guys their own age so all you need is face and be NT, of course the more good qualities you have the higher your smv is and easier it is to pull

maybe mtn idk

 

[Sceptical]

my 6'2 high LTN , god frame friend pulls anyone he wants (he has good colouring)

if he pulls anyone he wants then I think you might be severely underrating him

 

[Sceptical]

View attachment 3468654maybe mtn idk

yeah sounds about right

 

[Dendoni]

yeah i did that when i was younger and i grew a lot it was weird like 3 years ago i listened to subliminals for a week i didnt grow atall then randomly had a bit of a growth spurt

Also, you don't need to slay, you should find 1 girl and go All in the relationship

People that party and slay most of the time don't have best lives, and if you find girl in such environment, than Once you are mogged, She will leave you

 

[schizowillascend]

yeah sounds about right

the point is i mog him facially but it doesn't matter lol

 

[schizowillascend]

Also, you don't need to slay, you should find 1 girl and go All in the relationship

People that party and slay most of the time don't have best lives, and if you find girl in such environment, than Once you are mogged, She will leave you

well i want to find 1 girl i wish i could

 

[yesimog420]

would appreciate it

View attachment 3468542
where i am at currently

How are you so jacked wtf

 

[schizowillascend]

How are you so jacked wtf

good joke

 

[yesimog420]

good joke

Wdym joke bro you littarly have abs and a bit of muscle already