Message from @Jelly MI
Discord ID: 411040075367841793
when is the delivery date
Whomst Plimp?
plimpton is no more
he is delet
like 3-8 days depending on where it is sent from
right on
in the mean time we can project on whatever just to get a feel for it
extension cord nationalsim
Plumb-ass
Here's the workout I did to cut down for summer last year. It's time intensive and difficult, but if you're looking for a challenge this is the one.
This one is kind of a smoker and you’ll probably use lighter weight than usual. Especially when doing super sets.
RS= regular set, literally just do a regular set.
SS= superset, you’ll immediately go from one exercise into the other before you rest. That’s one set.
DS= dropset, you’ll decrease the weight three or four times on the exercise and burn out on it. Decrease weight quickly and continue to do reps.
Chest/Triceps
SS/Bench Press+Pushups 3 sets 8-15 reps
SS/Incline DB Press+ Incline DB fly 3 sets 8-15 reps
SS/Downward Cable Fly+Dips 3 sets 10-20 reps
SS/Close Grip Bench+Barbell Skull Crushers 3 sets 8-15 reps
DS/ Cable Tricep Extension DS 8-15 reps
10 minutes various ab exercises
Back/Biceps
SS/Lat Pulldowns+Cable Rows 3 sets 8-15 reps
SS/Barbell Rows+ Pulldown Machine Non Cable or Assisted Pullups 3 sets 8-15 reps
DS/ Chin Up Grip Lat Pulldowns DS 8-15 reps
RS/ Body Weight Row 3 sets as many reps as possible
SS/DB Hammer Curl+ Preacher EZ Bar Curl 3 sets 8-15 reps
RS/Incline Bench DB curls 3 sets 8-15 reps
DS/Cable Drag Curls DS 8-15 reps
RS/OPTIONAL maybe fuck around with a few sets of concentration curls with light weight till gassed
Run 1-2 miles
Legs
RS/Barbell Squat 4 sets 8-15 reps
RS/Romanian Deadlift 4 sets 8-15 reps
RS/Leg Press 4 sets 8-15 reps
RS/Calf Extension 4 sets 20-30 reps
10 minutes of body weight lunges. Take short breaks when needed, but try to do them for the entire 10 minutes.
Rest day- do at least a solid 30 minutes of core/abs
Shoulders
RS/Push Press 4 sets 6-10 reps
RS/Seated Bent Over Rear Delt Raises 4 sets 8-15 reps
SS/DB Overhead Press+DB Lateral Raises 3 sets 8-15 reps
RS/Shoulder Shrugs 4 sets 8-15 reps
RS/Face Pulls 4 sets 8-15 reps
Run 1-2 miles
Rest day- don’t do anything
Rest day- run 2-3 miles and do 20-30 minutes of abs/core
Is there a way to pin all that?
Let me try
Maybe write it in Word first, with all the spaces you need and then just copy and paste so Jelly can pin it.