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nWrv2P
No.742
Monday — Chest + Shoulders
Dumbbell Floor Press — 4×12–15
Overhead Dumbbell Press — 3×12–15
Dumbbell Lateral Raises — 3×15–20
Overhead Dumbbell Tricep Extension — 2×12–15
Wednesday — Back + Biceps
One-arm Dumbbell Row (on chair/bed) — 4×12–15
Bent-over Dumbbell Row (both arms) — 3×12–15
Dumbbell Bicep Curls — 3×12–15
Hammer Curls — 2×12–15
Friday — Full Upper Body (Light Volume)
Dumbbell Chest Press (on floor) — 3×15
Overhead Shoulder Press — 3×12
Bent-over Row — 3×15
Curls + Overhead Triceps Superset — 2×15 each
F5BIsH
No.743
>>742(OP)
Tell setup for home gym anan.
nWrv2P
No.744
>>743
nothing, just adjustable dumbells with 2 1 kg plates and 2 2.5kg plates. just starting workout once again and gonna target upper body only as my lower body stores fat and muscles more than upper body and i have it naturally there, also training lower body + going to college is hell for me. So, i will train upper body with dumbells as much as i can until i can afford whey and some more protein rich foods.
2mN+rU
No.816
>>742(OP)
post baady
JEORd1
No.817
>>816
skinnyfat body with a lil potbelly and lovehandles.
