Please, rate my work-out plan, anons.> I train with the BOSU ball because I am a beginner with the stability muscles, I will change it maybe in 1 or 2 months.Monday: Shoulders and Arms- Warm-Up: 2 min light cardio - Shoulders: Military press (3x8-12), Lateral raises (3x12-15), Front raises (3x12-15).- Biceps: Barbell curls (3x8-12), Alt dumbbell curls (3x10-12).- Triceps: French press (3x8-12), Tricep extensions (3x10-12).- Stability: Plank on BOSU (3x30-60s)- Arms: Battle Rope 4 x failure- Stretch: 20-30 sec biceps, triceps, deltoids, forearms.Tuesday: Full Back and Biceps- Warm-Up: 5 min light cardio + dynamic stretches.- Back: Lat pulldowns (4x10-12), Rows (4x10-12), Machine pulldowns (4x10-12), Hyperextensions (3x12-15).- Biceps: Barbell curls (3x10-12).- Stability: One-arm BOSU row (3x12-15/side).- Cooldown: Stretch back, biceps, shoulders.Wednesday: Complete Chest- Warm-Up: 5 min light cardio + chest stretches.- Chest: Flat bench press (3x12), Incline press low (3x12), med (3x12), high (3x12), Cable crossovers (3x12-15).- Stability: BOSU push-ups (3x10-12).- Cooldown: Chest stretches.Thursday: Complete Legs- Warm-Up: 5 min cardio + leg stretches.- Legs: Leg press (4x10-12), Extensions (3x12-15), Leg curls (3x12-15), Calf raises (4x15-20), Abductors/Adductors (3x12-15).- Stability: BOSU squats (3x8-10/leg).- Cooldown: Stretch quads, hamstrings, glutes, calves.Friday: Complete Abs- Warm-Up: 5 min cardio + core stretches.- Abs: Ab Coaster (4x12-15), Crunches (4x12-15), Oblique rotations (3x12-15/side), BOSU plank (3x30-60s), Leg raises (3x12-15).- Stability: Yoga Ball crunches (4x12-15).- Cooldown: Stretch abs, lower back.Saturday: Legs, Glutes, Lower Back- Warm-Up: 5 min light cardio + stretches.- Main: Deadlifts (4x6-8), Squats (4x6-8), Hip thrusts (4x8-10).- Stability: Yoga Ball glute bridges (4x8-10).- Cooldown: Stretch lower body.
>>74131718>I train with the BOSU ball because I am a beginner with the stability muscles, I will change it maybe in 1 or 2 monthsFuck that, do Starting Strength. If you've been in a coma and need physical therapy, it's an other thing, but otherwise you're wasting your time.
>>74131718>bosu ball>warmup stretches
>>74131758Dynamic warm-up stretches are legit tho
with this plan, this will happen to me?
>>74131718Looks gay
>>74131774stretches in general reduce your muscles ability to produce force
>>74131878Nothing much, it's more about exercising than training.
>>74131896You're thinking about static stretches, dynamic stretches improve it, like they were done very weak plyometrics (which they are)
I recently played the last of us. Good game.
Will I be jacked like picrel, anons?
>>74131921the 2nd game probably has the best most fluid stealth combat ive ever played, shit felt great on higher difficulties
>>74131718sex with young girls
>>74131718I can save her
>>74132599Save her? Save her from what?
>>74132606From him, he kills cats
>>74131718Garbage/10
>>74132606From you
>>74131774https://youtu.be/ahTimv-ZdPI?si=uRxv46PMDz2gLlFg
