kiss😘,marry🤵‍♂️👰,slap😖👋,none😶,date👫,hug👨👐👩,handshake🤝,rizz😏,Dap🤝

269 bruh

dap

Dap!

stare

stab

is that a promise?

stab

nah actually act on it find me and do it.

stab

Break limbs for stabbing

Day 1: Chest & Shoulders (The Hero’s Torso)
Warm-Up:
Dynamic stretches, light presses, band pull-aparts.

Workout:

Flat Barbell Bench Press: 5 sets of 6 reps (heavy focus for dense chest mass).
Incline Dumbbell Press: 4 sets of 8-10 reps (upper chest focus).
Weighted Dips: 4 sets of 10-12 reps (lower chest and triceps).
Overhead Barbell Shoulder Press: 4 sets of 8 reps (shoulders).
Arnold Press (Seated): 3 sets of 10-12 reps.
Cable Lateral Raises: 4 sets of 15-20 reps (wide shoulders).
Rear Delt Flyes (Dumbbells): 3 sets of 12-15 reps (posture and symmetry).
 
Day 2: Back & Traps (Building the V-Taper)
Warm-Up:
Pull-aparts, scapular pull-ups.

Workout:

Deadlifts: 5 sets of 4-6 reps (thickness and power).
Pull-Ups (Weighted if possible): 4 sets of 10-12 reps (width).
Barbell Rows (Overhand): 4 sets of 8-10 reps.
Lat Pulldowns (Wide Grip): 3 sets of 10-12 reps.
T-Bar Rows: 4 sets of 10-12 reps (mid-back density).
Dumbbell Shrugs (Heavy): 4 sets of 15-20 reps (traps).
Face Pulls: 3 sets of 12-15 reps.
 
Day 3: Legs (Athletic and Powerful Base)
Warm-Up:
Bodyweight squats, hip openers.

Workout:

Squats: 5 sets of 5-6 reps (strength and size).
Romanian Deadlifts: 4 sets of 8-10 reps (hamstrings and glutes).
Walking Lunges: 3 sets of 12 steps per leg (balance and athleticism).
Leg Press (Wide Stance): 4 sets of 12-15 reps.
Hip Thrusts: 4 sets of 10-12 reps (glute power).
Seated Calf Raises: 3 sets of 15-20 reps.
Standing Calf Raises: 3 sets of 20-25 reps.

Day 4 - rest day
 
Day 5: Arms & Core (The Finishing Touches)
Warm-Up:
Banded curls and light triceps extensions.

Workout:

Barbell Curls: 4 sets of 8-10 reps (thick biceps).
Incline Dumbbell Curls: 3 sets of 10-12 reps (peak).
Hammer Curls: 4 sets of 10-12 reps (brachialis and forearms).
Close-Grip Bench Press: 4 sets of 8-10 reps (triceps and chest).
Overhead Tricep Extensions (EZ Bar): 4 sets of 10-12 reps.
Cable Rope Pushdowns: 4 sets of 15-20 reps.
Hanging Leg Raises: 3 sets of 12-15 reps (lower abs).
Cable Woodchoppers: 3 sets of 15-20 reps (obliques).
 
Day 6: Power & Conditioning (Superhuman Strength and Endurance)
Warm-Up:
Foam rolling, dynamic stretches.

Workout:

Power Cleans: 4 sets of 3-5 reps (explosive strength).
Push Press (Barbell): 4 sets of 6-8 reps (shoulders and triceps).
Farmer’s Carries (Heavy): 4 sets of 30-40 meters (grip, traps, core).
Kettlebell Swings: 4 sets of 15 reps.
Sled Pushes: 6 rounds of 20-30 meters at max effort

Bro want to do my workout lol. It's fun istg

honestly a little basic for me but it looks like a good warm up

Bruhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhh💀

Put duck tape on their mouth

don't worry I'm just joking, that workout is insane

lol

where did BigBoyzz go?