Little photo

Love this...

Saw this and I was wow. Share this shit as a message to whose who are overweight and are too chicken shit to transform.

Back Workout

Trained my back...yep

1. Wide grip pull ups (4 sets. 10-8-6-4 with rest pause for last set)
2. Wide lat pull down (4 sets, 8-10 reps)
3. Overhand bent over row (3 sets, 8-10 reps)
4. Seated cable row (3 sets, 8-10 reps)
5. Dumbbell row (2 sets each side, 8-10 reps)
6. Reverse barbell shrugs

Trained some calves afterwards

Did calve extensions on the leg press (3 sets, to failure)

Post workout option

Give this a go for a post workout meal.

It's high in protein (27 grams) buuuut it also had 13 grams of fat and 46 grams of sugar.

I dont fully recommend this unless you're bulking but yeah haha.

CHEST WORKOUT

Trained chest, triceps and abs today.

Chest-

1. Decline dumbbell press (3 sets, 8-12 reps)
2. Incline barbell press (3 sets, 8-12 reps. With a dropset at the end)
3. Guillotine barbell press (2 sets, 8 reps)
4. High cable fly (3 sets, 10-12 reps)
5. Machine fly (3 sets, 8-12 reps)

Triceps-

1. Rope cable pulldowns (2 sets, 10-15 reps)

I'm really not looking to get my triceps any bigger just more striated or something.

Abs-

1. Swiss ball leg raises/elevated leg crunches (2 supersets, 20-30 reps)
2. Cable side crunch (2 sets each side, 15-20 reps)

That's it. Give it a go and keep working hard cuntz <3