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Upper Body Build: Upper back, biceps, shoulders (12-12-22)

Build • 32m

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    Lower Body Equipment:
    - Chair or bench (for hamstring curl)
    - Stool or stack of books/pillows (for hamstring curl)
    - Heavy weights (for hamstring curl, wall sits)
    - Optional heavy weight (for glider lunges)
    - Gliders (can use paper plates, socks, dish towels)
    - Access to a wall

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  • Upper Body Build: Chest, triceps, sho...

    Equipment:
    - Heavy weights for chest presses
    - Moderate weights for skull crushers + deltoid row
    - 1 light weight for shoulders
    - Long resistance band

    Playlist (explicit): https://open.spotify.com/playlist/7f7BBzmWBRrySzA6v5FVmw?si=a20f888b2a774755

  • Lower Body Build: Quads, hamstrings, ...

    Equipment:
    - Chair or bench (for hamstring curl)
    - Stool or stack of books/pillows (for hamstring curl)
    - Heavy weights (for hamstring curl, wall sits)
    - Optional heavy weight (for glider lunges)
    - Gliders (can use paper plates, socks, dish towels)
    - Access to a wall

    Playlist (explicit): https:...

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