can /fit/ post an updated version of NE please
>>40500616
Anllela is so hot
>>40500616
is there an un-updated version out there?
is there any version availble?
>>40500616
>just looked at her instagram
>literally the hottest girl
>strong and fit
how do i worship her
>>40500616
No. Alex hid identification codes throughout the pdf. If someone uploads it, that fag will sue.
>>40500616
>that abs
>that ass
DIAMONDS
You faggots talk shit about him then beg for a PDF of his program? Fuck off.
>>40500616
that feel when my dick will never enter that heavenly ass
>>40500616
>paying for a program
kek
>>40501849
This
Im really surprised there are so man reddit tier stupid people here
>>40500616
Intensity Day:
>Main press
>secondary press
>triceps
>accessory shoulders
>squat or deadlift variation
>rowing variation
>forearms
>accessory legs
>abs
Volume day
>main press
>secondary press
>triceps
>triceps
>accessory shoulders
>squat/deadlift variation
>rowing variation
>traps
>traps
>forearms
>forearms
>accessory legs
>abs
Recovery day
>neck training
>mobility work
>100 reps of band face pulls
>100 reps of band pull aparts
>100 reps of band tricep pushdowns
>100 reps of band curls or forearm roller
>100 reps of banded good mornings
you're welcome
>>40500616
God I fucking hate women
>>40502107
is that the new 3 day split?
Is that the "new gym posing lol" girl?
>>40502378
No, that's the standard 2 day template. Recovery days are to be performed the day after each full body workout
3 day template is not a "split" you're simply adding a light day. It's basically a copy of Bill Starr's template (who Alex has mentioned in the past and derives some inspiration from) with a Heavy/Light/Medium setup on monday wednesday friday. use the same template on light day as you do for intensity day but all weights should be in the 30-65% of 1RM range and never exceed 10 reps.
I think my girlfriend cheated on me, can is the worst that would happen if I calmly confronted her about it?
>>40500616
Anlella Sagra, fitness model
she has the roided out boyfriend. any chance this chick is natty?
>>40502107
>>40502668
more?
>>40502107
>lifting only twice a week
no wonder he is 20% bf and claims that being fat is better than being lean