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3 contributions to Weekly Challenge
What everyone ask me on the beast community and other community’s
What is my workout routine 6 days a week it’s composed of 3 days then repeat or for advanced with abs it’s 4 days of training with the 5th day off then repeat Overview This program is a meticulously crafted six-day split regimen, specifically engineered to sculpt a lean and muscular physique. Strategically designed to target different muscle groups on each day, ensuring optimal recovery and growth. This plan is the ultimate blueprint for anyone aspiring to achieve a sculpted and lean appearance. Day 1 LET'S GET AFTER IT! Chest x Triceps x Shoulders Start 3/11/24 Warm up: Don’t overcomplicate, do a few dynamic stretches like arm circles and shoulder rotations just to get the blood flowing and increase flexibility. Then do a few light sets of exercises to activate both muscles, push-ups or dumbbell shoulder presses to activate the muscles before moving on to heavier lifting. Do what's comfortable and have fun with it. ● Bench Press: 4 sets of 8-10 reps with a heavy controlled weight, really focus on mind muscle with this first exercise, get blood moving into the chest. ● Incline Dumbbell Press: 3 sets of 10 reps (Keep elbows slightly tucked to protect the shoulders, focus on touching the bar right below your chin, and keep a wide grip on the bar.) ● Drop Set Incline Dumbbell Press: 3 sets of 15 reps (Pick a weight that is obviously lighter, but make sure by the 3rd sets 15th rep you couldn’t give one more rep) ● Chest Flys: 4 sets of 15 (these are great for pumping blood into the muscle, take these slow, really focus on the mind muscle here, squeeze and stretch the chest) 󰝮 ● Dumbbell Press: 3 sets of a heavy 12 reps ● Lateral Raises: 3 sets of 15-20 reps (this is going to be mental, close your eyes and use everything you have, focus on lifting your elbows to the ceiling, full stretch + full squeeze) SUPER SET IMMEDIATELY GO INTO FRONT RAISES ● Front Raises: 3 sets of 12-15 reps (Pick the heaviest weight of which you can control the movement.) ● Rear Delt Flys: 4 sets of 8 reps (do these with a cable, most cables will have a ball at the end of them, grip the ball and pull the cable across your body to hit the rear delt, again control the weight!)
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New comment May 7
Weekly challenge
So goal is not really to put big numbers on how much can I lift or perform. It more of how aesthetic can I look? So I have been making progress last few months and I’m going to do a three week quick cutt and see how much improvement I can make. In 3 weeks with body comp
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New comment May 6
Hello
I’m 28 years old a 5ft7 165 lbs Last year I did have wait loss surgery and dropped about 60 pounds from the surgery then I pushed past it. I was at 280 lbs as of December 2022 This is me then and now
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New comment May 6
Hello
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Gunnar Fisher
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13points to level up
@gunnar-fisher-7096
I was once 280 pounds of fat now I’m 153 pounds of muscle trying to become a bodybuilder or something great Age 28

Active 17h ago
Joined May 5, 2024
ENTP
USA Oklahoma
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