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Anonymous
Deadlifts Rows (barbell or dumbell) Squats Chinups Bench press Military press Clean (and all variations) Snatch (and all variation) To get big, that is.
To finish the physique off: Forearm curls (palms up and down, you need balance) Biceps curls Triceps extensions Calf Raises Flyes (proper bench form, elbows in, shoulders tight etc, doesn't really develop the chest enough for most peoples mirror-needs)
Start doubling whatever you're eating, make sure you're eating lots of meat, eggs, drinking milk etc.
Learn your macronutrient breakdown, aim for 2,500-3,000 calories a day and around 200g+ protein.
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