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The best exercises for each muscle group (Save this for when you go to the gym)
𝐁𝐈𝐂𝐄𝐏𝐒 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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𝐓𝐑𝐈𝐂𝐄𝐏𝐒 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
𝐁𝐀𝐂𝐊 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
𝐒𝐇𝐎𝐔𝐋𝐃𝐄𝐑𝐒 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
𝐂𝐇𝐄𝐒𝐓 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
𝐅𝐎𝐑𝐄𝐀𝐑𝐌𝐒 + 𝐆𝐑𝐈𝐏 Wrist Curls Reps: 10-15 Rest: 60s Plate Pinch Hold Reps: 30s Rest: 60s Dead Hangs Reps: hold for 30s-90s Rest: 60-90s Farmer’s Walk Reps: walk for 60-120s Rest: 60s
𝐋𝐄𝐆𝐒 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
𝐁𝐎𝐍𝐔𝐒 𝐓𝐈𝐏𝐒 If you want to get ripped (not just strong): —Avoid sugar —Quit alcohol —Walk 10k steps —Prioritize protein —Get more sunlight —Optimize your sleep —Eat 80% whole foods —Meditate to lower stress —Lift weights 3x per week —Eat fermented foods and veggies
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Thanks for reading 🙏 Please ❤️ and share! Follow me @MindMatterr for more inspiring content. Change your mind and you will change your life. ⚡️