Ok so you’re going to want to use 20-30 lb weights depending on what you can handle but I’d start with 20 and test your way up
Do reps of 8 curls on each arm 3 times
Then do reps of shoulder presses 8-12 3 times each
Then do hammer curls 8-10 reps 3 times
Then do the ones where you pull the weights up from holding them regularly 8-14 reps 3 times
Then do 20-40 sit-ups 20 at a time and keep increasing weekly 80 is a good goal 100 is a lot
Then do some bicycle kicks on your back
Should take about 30-60 minutes (you wait 1-2 minutes between every workout or set )
If you have a fast metabolism eat a lot of protein and carbs !
Also I may have gotten sets and reps backwards but you get the idea hope you benefit from this
Okay bud. Idk why you’re coming at me like that. Never said I was eating “like a horse”. Just asking this guy how he did it bc I would like to as well.
That’s a silly statement to make without knowing me. It was in 2018-2019 at 25 and I’ve had no issues since. At 6’3” I was very underweight and a large portion of it was muscle, starting a test cycle toward the later half of that. Bone density isn’t an issue when weight lifting intensely and gaining weight, if anything, sleep apnea and cardiovascular issues would be bigger. My BP went up to 140/90 but it’s normalized
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