The best exercises for each muscle group
(Save this for when you go to the gym)
ππππππ
Chin Ups
Reps: 5-10
Rest: 2-3m
Cable Curl
Reps: 12-15
Rest: 90s
Hammer Curl
Reps: 10-15
Rest: 90s
Barbell Curl [EZ bar]
Reps: 8-15
Rest: 90s
Incline Dumbbell Curl
Reps: 10-15
Rest: 90s
Dumbbell Preacher Curl
Reps: 10-15
Rest: 90s
Chin Ups
Reps: 5-10
Rest: 2-3m
Cable Curl
Reps: 12-15
Rest: 90s
Hammer Curl
Reps: 10-15
Rest: 90s
Barbell Curl [EZ bar]
Reps: 8-15
Rest: 90s
Incline Dumbbell Curl
Reps: 10-15
Rest: 90s
Dumbbell Preacher Curl
Reps: 10-15
Rest: 90s
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Read the book "The Chad Mindset" to change your
β’ Habits,
β’ -Daily routine,
β’ Mindset,
β’ β’ Become strong and
β’ Disciplined.
β’ Live life on your own terms.
Get your copy π
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πππππππ
Tricep Dips
Reps: 8-15
Rest: 90-120s
Cable Triceps Pressdown
Reps: 10-15
Rest: 90s
Lying Tricep Extension [EZ bar]
Reps: 10-15
Rest: 90s
Single-Arm Dumbbell Overhead Extension
Reps: 10-15
Rest: 90s
Tricep Dips
Reps: 8-15
Rest: 90-120s
Cable Triceps Pressdown
Reps: 10-15
Rest: 90s
Lying Tricep Extension [EZ bar]
Reps: 10-15
Rest: 90s
Single-Arm Dumbbell Overhead Extension
Reps: 10-15
Rest: 90s
ππππ
Pull Ups
Reps: 7-12
Rest: 2m
Shrugs
Reps: 10-20
Rest: 60s
Cable Face Pulls
Reps: 12-15
Rest: 90s
Reverse Grip Lat Pulldown
Reps 10-15
Rest: 2m
Wide Grip Front Lat Pulldown
Reps: 8-12
Rest: 2m
Seated Cable Row [V-handle]
Reps: 8-12
Rest: 2m
Pull Ups
Reps: 7-12
Rest: 2m
Shrugs
Reps: 10-20
Rest: 60s
Cable Face Pulls
Reps: 12-15
Rest: 90s
Reverse Grip Lat Pulldown
Reps 10-15
Rest: 2m
Wide Grip Front Lat Pulldown
Reps: 8-12
Rest: 2m
Seated Cable Row [V-handle]
Reps: 8-12
Rest: 2m
πππππππππ
Scaption Raise
Reps: 15-20
Rest: 90s
Front Delt Raise
Reps: 15-20
Rest: 90s
Barbell Military Press
Reps: 7-12
Rest: 2m
Seated Dumbbell Press
Reps: 8-15
Rest: 2m
Standing One-Arm Press
Reps: 10-15
Rest: 90s
Scaption Raise
Reps: 15-20
Rest: 90s
Front Delt Raise
Reps: 15-20
Rest: 90s
Barbell Military Press
Reps: 7-12
Rest: 2m
Seated Dumbbell Press
Reps: 8-15
Rest: 2m
Standing One-Arm Press
Reps: 10-15
Rest: 90s
πππππ
Cable Crossover
Reps: 15-20
Rest: 90s
Barbell Bench Press
Reps: 7-12
Rest: 2m
Incline Dumbbell Press
Reps: 10-15
Rest: 2m
Push Ups
Reps: as many as possible
Rest: 90s
Chest Dips
Reps: As many as possible
Rest: 90s
Cable Crossover
Reps: 15-20
Rest: 90s
Barbell Bench Press
Reps: 7-12
Rest: 2m
Incline Dumbbell Press
Reps: 10-15
Rest: 2m
Push Ups
Reps: as many as possible
Rest: 90s
Chest Dips
Reps: As many as possible
Rest: 90s
π
πππππππ + ππππ
Wrist Curls
Reps: 10-15
Rest: 60s
Plate Pinch Hold
Reps: 30s
Rest: 60s
Dead Hangs
Reps: hold for 30s-90s
Rest: 60-90s
Farmerβs Walk
Reps: walk for 60-120s
Rest: 60s
Wrist Curls
Reps: 10-15
Rest: 60s
Plate Pinch Hold
Reps: 30s
Rest: 60s
Dead Hangs
Reps: hold for 30s-90s
Rest: 60-90s
Farmerβs Walk
Reps: walk for 60-120s
Rest: 60s
ππππ
Squat
Rep 5-12
Rest 2-4m
Deadlift
Rep 5-12
Rest 2-4m
Calf Raise
Rep 12-25
Rest 60s
Split Squat
Rep 10-15
Rest 60s/leg
Leg Extension
Rep 15-20
Rest 2m
Seated Leg Curl
Rep 10-15
Rest 2m
Kettlebell Swings
Rep 15-25
Rest 45s
Romanian Deadlift
Rep 10-15
Rest 2-3m
Squat
Rep 5-12
Rest 2-4m
Deadlift
Rep 5-12
Rest 2-4m
Calf Raise
Rep 12-25
Rest 60s
Split Squat
Rep 10-15
Rest 60s/leg
Leg Extension
Rep 15-20
Rest 2m
Seated Leg Curl
Rep 10-15
Rest 2m
Kettlebell Swings
Rep 15-25
Rest 45s
Romanian Deadlift
Rep 10-15
Rest 2-3m
πππππ ππππ
If you want to get ripped (not just strong):
βAvoid sugar
βQuit alcohol
βWalk 10k steps
βPrioritize protein
βGet more sunlight
βOptimize your sleep
βEat 80% whole foods
βMeditate to lower stress
βLift weights 3x per week
βEat fermented foods and veggies
If you want to get ripped (not just strong):
βAvoid sugar
βQuit alcohol
βWalk 10k steps
βPrioritize protein
βGet more sunlight
βOptimize your sleep
βEat 80% whole foods
βMeditate to lower stress
βLift weights 3x per week
βEat fermented foods and veggies
21. What if you had everything you needed as a MAN?
It's 100% doable if you have the best guidance
It all starts with a MINDSET CHANGE.
If you want to grab proven techniques to change your mindset forever,
Grab "THE CHAD MINDSET" hereπ
gumroad.com/a/602375379/tbβ¦
It's 100% doable if you have the best guidance
It all starts with a MINDSET CHANGE.
If you want to grab proven techniques to change your mindset forever,
Grab "THE CHAD MINDSET" hereπ
gumroad.com/a/602375379/tbβ¦
Thanks for reading π
Please β€οΈ and share!
Follow me
@MindMatterr
for more inspiring content.
Change your mind and you will change your life. β‘οΈ
Please β€οΈ and share!
Follow me
@MindMatterr
for more inspiring content.
Change your mind and you will change your life. β‘οΈ
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