[My Recent 3 Year Body Transformation]
[My Lifting Routine For My 1st Year *I Don’t Recommend This It Is Just An Example Of What I Did*]
Monday-Upper Body
Bench Press 3 x 10
Seated Rows 3 x 10
Decline Bench Press 3 x 10
Pull Ups 3 x 10
Incline DB Press 3 x 12
Dips 3 x 15
Skull Crushers 3 x 12-15
Bicep Curls 3 x 12-15
Tuesday- Lower Body
Squats 3 x 8
Deadlifts 3 x 6
Box Squats or Front Squats 3 x 8
Romanian Deadlifts 3 x 8-10
Bulgarian Split Squats 3 x 10-12
Walking Lunges 3 x 12-15
Leg Curl 3 x 10
Some Ab Movement
Wednesday – Upper Body (Always the same)
Bench Press 3 x 10
Seated Rows 3 x 10
Decline Bench Press 3 x 10
Pull Ups 3 x 10
Incline DB Press 3 x 12
Dips 3 x 15
Skull Crushers 3 x 12-15
Bicep Curls 3 x 12-15
Thursday- Lower Body
Squats 3 x 8
Deadlifts 3 x 6
Box Squats or Front Squats 3 x 8
Romanian Deadlifts 3 x 8-10
Bulgarian Split Squats 3 x 10-12
Walking Lunges 3 x 12-15
Leg Curl 3 x 10
Some Ab Movement
Friday – Upper Body
Bench Press 3 x 10
Seated Rows 3 x 10
Decline Bench Press 3 x 10
Pull Ups 3 x 10
Incline DB Press 3 x 12
Dips 3 x 15
Skull Crushers 3 x 12-15
Bicep Curls 3 x 12-15
[MY FREE PROGRAM]
[WEAR CHEF BUFF APPAREL]
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30 comments
Dude is that a Red Star shirt on a second photo? Whaat?
I read the decription. I have to ask you how did you fit so many exercises in one training and how long was it? I m doing 4 or 5 exercises in one session and it takes me an hour.
in my first year my bench went.from.0to 135
My breakfast consists of 3 eggs toast with peanut butter, and milk sometimes I throw up too because eggs r disgusting.
WINDSOR!!!
♥️♥️♥️
Transformation from pretty girl to butch girl.lol
Anyone else looking at that far left thumbnail and thinking impossible he was 135 and that size.. that size looks more 150
"at the time I thought Arnold was natural" 😂😂😂 the innocence
What age was this?
I can't access your program
University of windsor represent
yo gimmi that free shit
A comment
How’d he manage 5000 calories ? I struggle eating 2500 to bulk.
Thank you for helping me become the strongest version of myself
I bulked up 30 pounds and realized I was training way to little for that much weight gain ahaha
Damn, a truly impressive scrawny to brawny transformation.
Lol took me 4 years to gain 50 pounds
I want that free shit. 😉. Workout program.
🍔
first year oral steroids transformation is more likely 😀
I thought I was going to have to skip through the whole video but honestly was very informative from start to finish. Subscribed✅
Bruh u only lift to lose all that weight?? Did u do cardio??
Great genetics plus work ethic. You got my dream body in your first year. Very nicely done.
Give us that shit!!!
Oh shit that's my weight right now, but I'm doing intermediate fasting w/ it to keep my fat below 20%.
I still have abs and I have been doing 3,500-4,000 calories a day for about 2 months now.
Team Grand Canyon chest where you at? I so want an asschest ;-;
Lets see your calves
My current goal is to get a similar body composition to the 160 lb photo in 8-14 months… I want to bench 225 lbs for reps, squat 275 lbs for reps, and deadlift 315 lbs for reps by the end of my first year of lifting more than I want to breath… I have gone from a 65 lb 1RM bench press to 135 lbs for 6 reps (all paused) in 2 months