Geeljire Gainz

[AbdiS]

 

[manosi789]

Bros It's time to get fit. I used to be skinny fat abdi and I got tired of being unfit in da mirror.
Routine: Day 1: Squat 3 sets 8-12 reps to failure. Bench 3 sets 8-12 reps to failure. lat pulldowns 3 sets 8-12 reps till failure. Bicep curls 3 sets 8-12 till failure.
day 2: Overhead press 3 sets 8-12 reps till failure Deadlift 3 sets 8-12 reps to failure. shoulder shrugs with dumbells 3 sets 8-12 to failure. go 5 days a week. For all of the workouts if you can do 12 its too light if you can't do 8 its too heavy. You want to fail each set in-between 8 and 12. For eating just eat clean whole foods. Drink lots of caano and eat lots of hilib. Whatever you do DON'T SKIP DAYS!!!!!!!!! Take cold showers as-well. Inshallah you will reach you goals.

Spoiler: result

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nice job bro , how many days u workout?

 

[bobsburger]

nice job bro , how many days u workout?

thanks man i do 5 on 2 off

 

[manosi789]

thanks man i do 5 on 2 off

so lets say tuesday thursday and saturday right? and the rest u rest

 

[bobsburger]

so lets say tuesday thursday and saturday right? and the rest u rest

I do mon-fri on and rest weekends.

 

[manosi789]

I do mon-fri on and rest weekends.

people report faster gains when they do 4 days (mon ,tues) + thursday + saturday