>>529281716
leave the tranny squadron and come to lowiq, 20k is the norm here.

I doubt you can improve on perfection aka chatgpt

Upper

Overhead barbell press 1-2 6-8 3-5 min

Bench Press 2 6–8 3-5 min

Lat pull down 1-2 8-10 2-3 min

Machine Row 1 2 6–8 2–3 min

Lean-In DB Lateral Raise 1 2 8–10 1–2 min

DB Skull Crusher 1 2 8–10 1–2 min

Incline DB Stretch Curl 1 2 8–10 1–2 min

Lower

High-Bar Back Squat 1 2 6–8 3–5 min

Snatch-Grip RDL 1 2 6–8 3–5 min

Lying Leg Curl 1 2 8–10 1–2 min

Leg Extension 1 2 10–12 1–2 min

Seated Calf Raise 1 2 10–12 1–2 min

Plank 1 2 30–60s 1–2 min

Push

Incline Machine Press 1 2 6–8 3–5 min

Seated DB Shoulder Press 2 10–12 1–2 min

Bottom-Half DB Flye 2 10–12 1–2 min

High-Cable Lateral Raise 2 12–15 1–2 min

EZ-Bar Skull Crusher 2 12–15 1–2 min

Ab Wheel Rollout 2 15–20 1–2 min

Legs

Deadlift 2 8–10 2–3 min

Leg Press 2 10–12 1–2 min

Lying Leg Curl 2 12–15 1–2 min

DB Bulgarian Split Squat 2 10–12 each 1–2 min

Leg Press Calf Press 2 12–15 1–2 min

Crunches 2 15–20 1–2 min

Pull

Lat Pulldown 2 10–12 1–2 min

Chest-Supported Row 2 10–12 1–2 min

Reverse Pec Deck 2 12–15 1–2 min

DB Shrug 2 12–15 1–2 min

DB Curl 2 12–15 1–2 min

Neutral-Grip Pull-Up 2 to failure 2–3 min

Rope Face Pull 2 15–20 1–2 min

How long till I start seeing some results?
>desk jocky for basically the last 3 or 4 years
>gained a little weight but nothing major
>overall cardio fitness is in the shitter from inactivity
>in last two weeks, started cycling for 20-40 minutes 2 or 3 times a week when i can
>abstaining from porn and fapping as of two weeks ago too
>either only managing strong hard ons for brief periods or just chubs at best (mostly started since going off porn entirely)
When does it get better?