I need a proper workout routine that's focused on upper body volume. I can work out 4 times a week. Right now i'm running brosplit and i see some minor gains on machines/isolated exercises but that was more taking a break from bigger compound exercises (no bench/DL etc.) for the last three months. I want to focus on chest and arms as those are my weakest/assymetrical parts.

I checked out PHUL but it's evenly split for Upper Lower and doesn't have enough arm/bicep etc. exercises for my taste. Any other good examples? Intermediate routines prefered.

Thinly veiled blackpill thread

just do chest/back and shoulders/arms with a few sets of leg extensions/leg curls/calf raises thrown in at the end of your workouts

>>76358654
meh, only if you’re attracted to asians

>>76358677
nigga if they invented new race tomorrow I'm attracted to it

>>76358654
>>76358673
>>76358765
the real blackpill is that he likely experiences the stench of her shits every day when he enters the bathroom after she's been in there or he can hear it while sitting on the couch, her blasintg ass into the toilet bowl

>>76358647 (OP)
What race is that?

>>76358789
some girls shits actually smell kinda good. my brother visits with his gf frkm time tk time and her shits kinda smell flowery. i cant really find out if its the shit smell or her asshole and cunt

>>76358801
do you jerk off in the stench

>>76358647 (OP)
This bitch is mentally ill, you can see it.

>>76358817
all women are mentally ill :D

>>76358789
that's supposed to be a blackpill?

>>76358801
Retard that’s just the air freshener she sprays after she stinks up the toilet

>>76358808
not really. i just constatate the aroma if go after her.

>>76358840
You're talking to a virgin who's never smelled a girls ass or shit and imagines it to be a different smell from guys shit.

>>76358847
kek

The sad part about the ass and shit jokes is the autists here don't know it's a meme and will try it irl. Hell there was someone in fat loss general that was talking about losing his girlfriend because he sniffed her ass.

>>76359106
>losing his girlfriend because he sniffed her ass
How even?

>>76358647 (OP)
>bpd stare

>>76358647 (OP)
Tall jacked and handsome and yet couldnt override his dicks desire to conquer petite brown pussy what a fucking waste

>>76358647 (OP)
>big biceps

>>76359190
he looks quite ethnic himself

>>76359198
Shocked this reply is this far down the thread. If that's enough to impress the average woman, I must be Broly.

man I love asian women. did you know chinese lesbians will pay white men to be sperm donors. pretty cool. turns me on a little.

>>76359316
I am a 5'8 180lbs skinnyfat new lifter. 6 months into lifting I am getting compliments and touched by women at my work and called 'muscular'. People here are mentally ill and broken by years of height posting and crab in bucket social media. The standard is actually extremely low.

>>76358647 (OP)
Race mixing is wrong tho

>>76359366
yeah but your coworkers are ugly and old

>>76359366
dude if you've only been lifting for 6 months and 5'8" 180lbs you are a lardass. your coworkers are all fat, old, and being nice. you look way better then you did 6 months ago. but shorty you're fat.

you guys realize that girl is a latina right

>>76359378
not with that nose

>>76359387
typical native admixed latina girl bro seen billions of em you can tell she's not asian 100% in the second clip

>>76359190
What a Chad

>>76359387
also one more thing the high nose bridge is not a feature of asian noses further demonstrating her latinaness

Get adjustable dumbbells and do any arm exercises you can when you're bored at your computer. Routines are great but for getting started just do it and see what works and what doesnt.

god i wish i had a 4 foot tall brown mutt gf

>>76359410
same but one with loyal eyes unlike the one in the gif

>>76359369
If that's true than why does it feel so right?

>>76359415
Remember the people telling you it's bad have never even held hands with a female of any race.

you could do whatever this guy did

>>76359391
>>76359398
>>76359411

>>76359429
latina facial profile 100%

>>76359444
with asian tattoos? why can’t she be filipino? the latina of asians

>>76359429
To which statistics am I committing maximum dedication by watching a woman lick a shirtless man's abdominal muscles?

>>76358801
thats not her shit smelling flowery, its either air freshener or just her perfume/shampoo/soap/lotion/other smelly stuff girls use smell in general mixing with the shit dumbass

>>76358677
I am so attracted to Asian women that it causes me daily emotional anguish thinking about how I have never and will never be with one. Despite all the memes on here, the reality is Asian women are sought after and desired by men of all racial groups, they're more popular with dudes than white women statistically. That, combined with the fact that there are very few Asians in my area, combined with me being absolutely terminally autistic with women, means I will never have one. It is a brutal black pill.

>>76358677
Does she look chinese to you

>>76358647 (OP)
Height really is all that matters. No girl will ever feel that way with me. Should I end myself and hope for better stats in the next life?

t. 5'5

>>76359551
asians are just more anal about height

>muh biceps
The guy is like two heads taller than her and also White.
He could be a skinny twig, and she'd still be head over heels for him.

>>76359542
You got yellow fever badly, white girls still have naturally better looking faces the problem is they're fat whores most of the times

>>76359429
Fucking insane desu I think i understand gookmaxxers after seeing this
>>76359551
I think the entire point of gookmaxxing is that even if you're a turbomanlet as long as you're white there IS an asian out there who will worship your cock like this

>>76359429
You mean to tell me that if just hit the gym I can have brown girls fawning over my body like this?

I just looked at their profile on tiktok and she's kind of ugly, she's just very petite

>>76359560
And don't you forget it browngender

>>76359568
I appreciate what you are saying, and there's some truth to that. I think the face thing is really subjective though and I have thought (attractive) Asian women's facial features, hair etc were really appealing as long as I can remember, so some of that is just preference. You are definitely right about a lot of it being that the white women I have surrounded by for ages were fat, unkept slobs at worst or just women with obnoxious and totally unappealing personalities at best, almost all of which are disgusting whores either way. Obviously there are gorgeous white women, and much of my increasingly huge preference for Asians is from real life disgust with the white women irl. That said, I always kind of liked Asians more, the preference just wasn't as extreme or tinged with disdain for the women around as it has become.

>>76359638
Try to find a white girl with asiatic features like Shannen doherty, better than racemixing

>>76359547
Yeah.

>>76359458

Filipinas also have Latina admixture.

They have Mexican and Spanish ancestries.

They are the only Asians with Latin American ancestry

https://en.m.wikipedia.org/wiki/Mexican_settlement_in_the_Philippines

https://en.m.wikipedia.org/wiki/Spanish_Filipinos

>>76359727
I looked up on Reddit once if bjork was part asian and this guy on there was just like “every now and then a white couples baby will just turn out Asian. Happened to my childhood friend. Nobody knows why” and I feel like that’s true

>>76359458
doesn't have the facial features for it

>>76359742
Fins are part asian

>>76359741
This guy looks 100% filipino and 0% latino he would never be confused for a latino guy I think you're overstating the admixture of filipinos

>>76359760
but as this anon said >>76359590 she’s kind of ugly. that’s characteristic of asians

>>76359773
Plenty of beaner manlets look even darker than him

>>76359775
great contribution to the conversation dude
*ignores you*

>>76359779
it's not about the skin color. skull structure belies his asian heritage without question if all you're looking at is skin color no wonder you keep misracializing people

>>76359773
No not really.


https://en.m.wikipedia.org/wiki/Genetic_and_anthropology_studies_on_Filipinos

>Nevertheless, a 2019 Anthropology Study by Beatrix Dudzik and also Matthew Go, while using skeletons collated by the University of the Philippines and sampled from all across the Philippines, thus published in the Journal of Human Biology, using physical anthropology, estimated that, 72.7% of Filipinos are Asian, 12.7% of Filipinos can be classified as Hispanic, 7.3% as Indigenous American, African at 4.5% and European at 2.7%.[25] However, this is only according to an interpretation of the data wherein the reference groups, which were attributed to the Filipino samples; for the Hispanic category, were Mexican-Americans, and the reference groups for the European, African, and Indigenous American, categories, were: White Americans, Black Americans, and Native Americans from the USA, while the Asian reference groups were sourced from Chinese, Japanese, and Vietnamese origins.[25]

>In contrast, a different anthropology study using Morphoscopic ancestry estimates in Filipino crania using multivariate probit regression models by J. T. Hefner and also Matthew C. Go, published on year 2020, while analyzing Historic and Modern samples of skeletons in the Philippines, paint a different picture,[26] in that, when the reference group for "Asian" was Thailand (Southeast Asians) rather than Chinese, Japanese, and Vietnamese; and the reference group for "Hispanic" were Colombians (South Americans) rather than Mexicans,[26] the combined historical and modern sample results for Filipinos, yielded the following ratios: Asian at 48.6%, African at 32.9%, and only a small portion classifying as either European at 12.9%, and finally for Hispanic at 5.7%.[26]

>>76359787
none of any of that bears out in people on the street. filipinos all just look like malay asian islanders which they are. you never see one that could be confused for a mexican, or vice versa so it's purely academic with no real world measurable effect in the people we see from the philippines

>>76359780
pfft yeah whatever dude
*farts on you*

Horny sluts are absolutely disgusting, unless they're into me.

>>76359796
Filipinos look far different than their Asian neighbors.

This is nearby Taiwan.

https://youtu.be/HLm_MENv9QA?si=_xm_bV8r9dx9EKIs

And this is the Philippines

https://youtu.be/s_N9qQJZ74s?t=2492

Now compare it to Mexico

https://www.youtube.com/shorts/aIZL7UgLdIA

Both videos of Mexico and Taiwan show radically different people but the video of the people of the Philippines shows an intermediate look between people from Taiwan and people from Mexico.

>>76359813
I'm aware they look different because technically they are not asian they are pacific islander/malay so they would look more malaysian but still different than chinese people, which is its own sub category. trust me I know more about this than you. I'm not saying they don't look different than chinese people, I'm saying you would never confuse a filiipino guy for a latino you will be easily able to tell by skull analysis

>>76359823
Then why did the censuses say that there was a large Mexican and Spanish minority in the Philippines?

>According to Stephanie Mawson in her M.Phil thesis entitled Between Loyalty and Disobedience: The Limits of Spanish Domination in the Seventeenth Century Pacific, in the 1600s there were thousands of Latin American settlers sent to the Philippines by the Spaniards per year and around that time frame the Spaniards had cumulatively sent 15,600 settlers from Peru and Mexico[5] while there were only 600 Spaniards from Spain,[6] that supplemented a Philippine population of only 667,612 people.[7] Due to the initial low population count, people of Latin American and Hispanic descent quickly spread across the territory.[8]

https://en.m.wikipedia.org/wiki/Mexican_settlement_in_the_Philippines

>The Spanish-Filipino population as a proportion of the provinces widely varied; with as high as 19% of the population of Tondo province[1]:539 (The most populous province and former name of Manila), to Pampanga 13.7%,[1]:539 Cavite at 13%,[1]:539 Laguna 2.28%,[1]:539 Batangas 3%,[1]:539 Bulacan 10.79%,[1]:539 Bataan 16.72%,[1]:539 Ilocos 1.38%,[2]:31 Pangasinan 3.49%,[2]:31 Albay 1.16%,[2]:54 Cebu 2.17%,[2]:113 Samar 3.27%,[2]:113 Iloilo 1%,[2]:113 Capiz 1%,[2]:113 Bicol 20%,[47] and Zamboanga 40%.[47] According to the 1893 data in the Archdiocese of Manila which administers much of Luzon under it, about 10% of the population was then Spanish-Filipino.[1]:539 Overall the whole Philippines, even including the provinces with no Spanish settlement, as summed up, the average percentage of Spanish Filipino tributes amount to 5% of the total population.[1][2]

https://en.wikipedia.org/wiki/Spanish_Filipinos#Colonial_statistics

>>76359542
Just make an OkCupid account. I had some decent pics on there and got over 200 likes from Indonesian, Philippina, Nigerian, Brazilian and even one older Japanese girl. Just be tall and White and you’re golden.

>>76359106
No, that just makes it even more hilarious

Pushups and close-grip pullups every other day to mechanical failure. All 5 sets then do some kettlebell swings or some shit idk

>>76359835
there are spanish in the filipines but it's millions of people and thousands of different islands the admixture is negligable. that's like thinking because there's sizeable black communities in the united states that every american is not only part black, but enough part black to be confused for an african. it's a ridiculous thought

>>76358677
She doesn't look Asian, she's just wearing that Cleopatra eye makeup that makes her eyes look asian, but her eyes are just regular eyes. None of her other features look particularly Asian either.

>>76359864
finally someone that isn't faceblind

>>76359727
I couldn't care less about race mixing, man.

>>76358654
correct.
tik tok posts are 100% ALWAYS ALWAYS ALWAYS inorganic spam

ALWAYS REPORT AND IGNORE

feel like we lost a couple posts lol

>>76359418
He looks the same in the first and last picture.