>>34678683push movements:
benchpress
OHP
incline bench
dips
push ups
pulls:
bent over rows
cable rows
reverse flyes
dumbell rows
any row
legs:
squat
deadlift (also for back/pull)
leg press
split squats
SLDL
front squats
squats
cosmetic/extras/isolations:
tricep exercise
bicep exercise
delt exercise
trapz exercise
abs/core
calf exercise
pick two pushes, two pulls, some legs, and any extra isolations in moderation
push and pull 2-3 times a week
squat 1-3 times a week
deadlift 1-2 times a week
progressive overload, tactical deconditioning and caloric surplus.
dats it mane
