Thread 76335563

what is the best beginner exercise routine for someone that looks like this?

>>76335563 (OP)
literally anything

also im surpised he doesnt look worse. just a basic lanklet build. XQC is considerably worse in comparison.

>>76335563 (OP)
literally my body

>>76335563 (OP)
Full body three times a week focus mostly on compound lifts with 1-2 accessories thrown in.

>>76335570
How? Xqc is taller and just skinny. Asmon has a gut

>>76335570
he claims that he used to be athletic before WoW claimed his soul

Apparently this guy and destiny fucked amouranth together
You get banned from destiny discord if u ask btw

>>76335563 (OP)
you dont' look like that, you look even worse otherwise you'd "post body"

>>76335595
I have a tattoo that would allow people to recognize me and I don't want people to know that I browse a chinese basket weaving forum

>>76335585
There's a video of destiny sucking some guys dick so I don't trust him

>>76335581
and also a caved-in chest

>>76335563 (OP)
>Squats
>Incline benchpress
>Lat pull downs, assisted pullups or any kind of "rows"

Do 5 sets of 8-10 each, 3 times a week. When you get more into it, you can decide on your own what else you want to try.

>>76335563 (OP)
The official /fit/ greyskull LP

>>76335585
Imagine the smell

>>76335685
Genuinely? I've got a rack, bench, barbell and some free weights at home. I'm a bit overweight but I can defiently make this work anywhere from 4-6x a week, Thanks!

>>76335563 (OP)
Literally one solid chest day would fix all of that.

>>76336145
good luck anon

just so you know lifting that often is actually less effective, the "Week: AxBxCxx" at the top means train for example on mon/weds/fri and rest on x days

>>76336269
ooh gotcha thanks!
but would doing cardio or say rock climbing or stuff like them on the x/off days be okay?

>>76335563 (OP)
>bench 1-3x(arched/flatback wide/narrow and collarbone/sternum height
>mp/btb 2-4x(less hard sets)
>incline 1-3x usually upper inner chest vs delts

>pullups(i can do weighted but dont care to do any nowadays or have a bar)
>rows i like upright lately
>good mmc rear delt work, pulling from grip/rom on rear delts on rows/vertical pulls
>mid/front delt unilateral raises, uni rdflies and get end of rom to use delts over rhomboids and traps

>alternate dls/squats for pl and cleans for easier power gains
>do 1x/2wk to still make progress to do a shitload of upper body aux work without fatiguing

>core forearms etc idk seems less effort to do 2x/wk and it wont impact much since its end of session and more mmc work since compounds get certain parts a lot so 3 good sets is pretty decent on average.

>>76336359
But today was literally wide grip bench flies flatback bench and mid delt flies

>>76336392
Or like 1 or 2 sets even youre rarely doing something wrong lifting for a year trying hard