Every single day:
Stairmaster 20 minutes
Leg machines 5×10
Back machine 5×10
Weighted crunch 6×15
Bicep curl 7×10
20 minutes exercise bike
Leg extension 3×15
Leg curl 3×15
Leg press 3×15
Barbell curls 3×20
Rear delt flyes 3×20
Lat pulldowns 3×20
Cable rows 3×20
Deadlifts 3×20
Bent over barbell rows 3×20
Incline bench 3×20
Lateral raise 3×20
Dumbbell press 3×20
Close grip bench 3×20
Cable pushdowns 3×20
Stretching exercises to cool down
Perfect amount of volume to always progress, get to still use heavy weight, and all the cardio and stretching will keep your bodyfat low but you still won't get injured as much
>no
Skin looks terrible
>>38914774
Cool bro I love spending 2 1/2 hours a day in the gym.
>>38914798
Once you progress past intermediate you need to spend a lot more time getting the volume and pump that you need to maintain size and low body fat as a natural lifter
>>38914823
That part is at least true. But I do not believe this guy is natty
>>38914829
Agreed.
A huge part of any routine is progression which isn't even mentioned
>>38914980
Once you get to that level you don't need to progress anymore because you're just trying to make your muscles more dense
>>38914774
this is one of the most idiotic posts i've ever seen. where did you get this routine from?
>>38915034
This literally took me an entire year to perfect
Thanks for sharing op. I been looking for something new to try.
>>38914774
wanna know how i know you are dyel
>>38915151
you've wasted a year of your life
>>38914774
you forgot the roidz
>>38914795
>Skin looks terrible
a lot of that looks like it's from shaving all the time, his skin is probably covered in ingrown hairs lmao
>>38915151
Post body pics, i don't buy this routine