> chest
hammer press
> shoulders
dumbbell press
> back
dumbbell row
> bicep
cable curl
> tricep
dumbbell extension
> legs
squats
> calves
seated calf raise
>>36299065
>chest
Bench
>shoulders
Ohp
>back
Bb row
>bicep
Hammer curl
>tricep
Skullcrushers
>legs
Squats
>calves
Lel
>>36299065
>Chest
Low Incline Barbell Press
>Back
Barbell Row
>Biceps
Incline Curl
>Triceps
Dumbbell Skullcrusher
>Legs
Back Squat
>Delts
Lateral Raises
>Calves
Standing Calf Raise
>Chest
Incline Bench
>Shoulder
Tie between OHP and Upright Row
>Back
Lat Pull down
>Bicep
Dumbbell curl
>Triceps
One-arm seated dumbbell extension
>Legs
Squats
>Calves
wat? I guess standing calf raises
>>36299065
>Chest
Decline bench
>Back
Wide lat pulldown row
>bicep
Hammer curl
>tricep
Rope spread
>legs
Squats
>Calves
Running
>>36299097
This
Chest
>bench
Shoulders
>db OHP
Back
>t-bar row
Biceps
>chin-ups
Triceps
>cable push downs
Legs
> hex bar deadlift
Calves
>training calves
>>36299065
> chest
Dumbell Incline Bench
> shoulders
Barbell Overhead PRess
> back
Weighted Pullups
> bicep
Hammer Curl
> tricep
Lying Tricep Extensions
> legs
squats (Hi-bar masterrace)
> calves
non-existent
> chest
bench
> shoulders
press
> back
barbell row
>biceps
spider curl
>tris
dips
>quads
sqwats
>hammies and glutes
rdl's
>calves
seated calf raise
>>36299065
>chest
Floor press
>shoulders
Push press.
>back
Weighted chin up.
>bicep
Everyone who trains arms is unaesthetic and DYEL
>tricep
I train chest and shoulder, also see above
>legs
Either clean or jumping back squat. Doesn't really matter, I can't train legs anymore anyways.
>calves
?..calf raise
>glutes
Hip thrust
>abs
Stomach vacuum (push press for mass, but that is shoulder)
>traps
Smith machine shrugs
>forearm
Motherfucking deadlifts. (Wrist roller is better for mass, Farmers carry for grip, but if I could only do one, it would be diddly)
>>36299211
>>36299065
>dumbbell only ohp
Enjoy your teeny tiny weak shoulders.
Dem stabilizer gains, though
>chest
Incline DB bench
>shoulders
seated DB OHP
>back
pull-ups
>bicep
EZ-bar curls
>tricep
skullcrushers
>legs
squats
>calves
calf raises I guess
>>36300749
not sure if srs
db press > hammer press > barbell press
GOAT incoming
> chest
Bench press
> shoulders
OHP
> back
Weighted pull-ups
> bicep
alternate bicep dumbel curls
> tricep
Weighted dips
> legs
Squats
> calves
Donkey calf raises
The manlet press
It's where you pick up a pathetic manlet and bench press him
>>36301246
I'm 57kg, how do you expect to make gainz with me
