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The main thing you need to achieve is progressive overload. What that means is increasing the weight you use to force your muscles to adapt. But not only is it effective but it is also science-based.
Equipment I Use:
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⏰TIMESTAMPS⏰
3:12 Day 1 – Push day – Chest, Shoulders, and Triceps
Bench Press (12,10,8)
Incline Bench Press (12,10,8)
Flys (20,15,12)
Crossovers (20,15,12)
Military Press (12,10,8)
Lateral Raises (12,10,8)
Reverse Flys (12,10,10)
Skull Crushers (15,12,10)
Tricep Extensions (15,12,10)
Kickbacks (15,12,10)
4:09 Day 2 – Pull Day – Back and Biceps
Lat Pulldowns (12,10,8)
Dumbbell Rows (12,10,8)
Pullovers (12,10,8)
Dumbbell Curls (15,12,10,8)
4:57 Day 3 – Legs
Squats (15,12,10)
Deadlifts (15,12,10)
Lunges (15,12,10)
Day 4 – Active Rest
30 Min Cardio
Various Ab Exercises
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Connect With Me Further:
Website: https://www.brettmvrk.com/malema
Instagram: @BRETTMVRK
Or if you want to see my personal stuff:
Instagram: @BRETTMVRK
My name is Brett Maverick Lange and I make video’s about reactions, challenges, fitness, nutrition, fashion, lifestyle and anything fun through a combination of informative videos and vlogs. I preach a lifestyle whereas you can combine fitness with every aspect of your life, such as social activities, drinking alcohol, partying and still eating your favorite foods on a daily basis. Don’t forget to subscribe if you want to stay up to date 🙂
My Instagram: BRETTMVRK
My snapchat: THEBRETTLANGE
My Twitter: BrettLangeTV
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Howto & Style Mens Style Fitness bodybuilding