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Cake day: 2023年6月14日

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  • I keep mine dumb as bricks. Three days a week (usually), every day exactly the same full body workout. All exercises I do 3 sets and keep within 5 to 10 reps, when I do 10 reps successfully for all three sets, I increment the weight in the next session. My program is:

    • Back squats
    • Bench press
    • Deadlift
    • Seated dumbbell overhead press
    • One handed dumbbell rows
    • Dumbbell bicep curls
    • Lateral raises
    • Lat pulldowns

    I also ruck for cardio.

    Good luck with your training! Hope you have fun and see the results you’re looking for.