1 minute walk warmup
1 hour treadmill run
40 mins of dumbbell press. Alternate 20 minutes of incline or bench press each session for 1 hour total
1/2 hour of lat pulldowns
15 minutes of shoulders
15 minutes of rowing machine
go home. Do 3 days a week. I found it on my own, gym advice is full of IQ bragging and designed to sell products
i quit 4 months ago.
I fucking hated gymcelling, I don't get enjoying it, you are surrounded by mogging npcs, you are low status so old men force advice on you constantly, people don't respect your right to be there and get competitive. I had several altercations where a ripped chad would leave his fucking property on something I was waiting for rather than letting me use it, I moved this guys drink bottle and he flipped his shit, I got dirty looks from everyone in the gym for a month because of the intense, unspoken social climate of the gym. The receptionist labeled me a shy vulnreable manlet, constantly trying to sell me things to 'help my progress' and everyone generally seemed to expect me to fail, except one chad, who grew impressed because I was a fucking champion. Every time I would sit in my car before swearing at how many pointless, irrelivant, brainless, no goals just maintaining NPCS were parked an in the gym in my fucking way of progression, this is what I hated and can't describe accurately. If you hate NPCs the gym is the worst place on earth.
pointless cope. but I put the lazy socializing gym men to shame, I was on the treadmill chasing teenagers as a 90kg incel while they were filming themselves and talking.
I did no arm work or leg work because my goal was just to reset my body and have an athletic figure. Arms and legs get to that point much faster and I achieved my goals. Being athletic proved no advantage whatsoever
I still get no matches.