chris 💫

its just getting better ⚡️

[chris 💫 @crispyxcrispyx]

PS5 Accessoires Flips @CitadelNotify 💸

[Marcel @345marcel]

3 DAY A WEEK TRAINING FOR HYPERTROPHY AND AESTHETICS

GIVING YOU THE COMPLETE SAUCE

ONE TRAINING SESSION LETS YOU LEAVE THE GYM IN ~60min

This is for beginners and if you have never trained with a structure and maxed out on your gains

Follow it and you will build muscle, more than 99% of the people going to the gym

A complete training routine for a whole week which you can follow for several months, including instructions

Let me get right to it and break it down for you. It includes one full body day and an upper and lower day

Hitting every muscle twice per week and including exercises to sculpt your physique:

DAY 1 - Full Body

Incline Chest Press - 3 Sets, 6-8 Reps
Leg Press/Squat - 3 Sets, 6-8 Reps
Lat Pulldown - 3 Sets, 8-12 Reps
Tricep Extension - 3 Sets, 12-15 Reps
Lateral Raise - 3 Sets, 15-20 Reps

DAY 2 - Lower Body

Leg Curl - 3 Sets, 12-15 Reps
Romanian Deadlift/Back Extension - 3 Sets, 6-8 Reps
Hack Squat - 3 Sets, 8-10 Reps
Calf Raise - 3 Sets, 10-15 Reps
Ab Exercise - 4 Sets, 10-20 Reps

DAY 3 - Upper Body

Bench Press/Chest Machine - 3 Sets, 6-8 Reps
Chin Up - 3 Sets, 6-10 Reps
Shoulder Press - 3 Sets, 8-10 Reps
Row Exercise - 3 Sets, 8-12 Reps
Push Up/Dip - 3 Sets, MAX out on Reps
Curl Exercise - 3 Sets, 10-15 Reps

Instructions!!

Train one day on/off/on/off/on/off/off - Training days could be Mo, Wed, Fr or Tue, Thu, Sat

or you do Wed, Fr and Sat back to back. What matters most is going 3 times a week

Start at the lower end of the reps. Add 3-5lbs each week on exercises that include more than one muscle group. Once you can't anymore, add a rep each week.

If you hit the upper limit of the reps, increase the weight again by 3-5lbs and start on the lower end of reps again.

Example for the Bench Press

Week 1 - 100lbs x 6 Reps
Week 2 - 105lbs x 6 Reps
Week 3 - 110lbs x 6 Reps
Adding weight gets harder for you
Week 4 - 110lbs x 7 Reps
Week 5 - 110lbs x 8 Reps
Week 6 - 115lbs x 6 Reps
repeat

For every exercise including one muscle group, like the Bicep Curl you start out with increasing the Reps until upper limit, before you add weight.

Example

Week 1 - 20lbs x 10 Reps
Week 2 - 20lbs x 11 Reps
Week 3 - 20lbs x 12 Reps
Week 4 - 20lbs x 13 Reps
continue until you hit 15 Reps
Week 7 - 25lbs x 10 Reps
repeat

Follow this protocol as long as possible. Note your trainings down, in an app or a notebook

Start out easy, as it will get harder over time. Focus on form and a good muscle feel. If you fail a weight, you can always retry the next week first

Once progression stops after trying twice take a week off and begin cycle with a new exercise variation. But this should take several months

Pair this with eating 3 meals a day, all meals including a good protein source and sleeping adequately (~8hrs) and you will slap on size

Your protein sources are diary, meat, fish and eggs

Include veggies like carrots, tomatoes, sauerkraut, broccoli

And easy digestible carb sources, lots of fruit, potatoes, rice

For fats dark chocolate, avocado, olive oil, almonds, butter and the fats included in your protein sources

Essentially a clean and whole food diet. Keep it simple, stick to meals you like, paired with adequate amount of sleep (about 8hrs)

You will drive intensity up, so don't underestimate the importance of rest days! Just stay active, go for walks, visit the sauna, get a massage

[chris 💫 @crispyxcrispyx]

@345marcel W thread 💫 most „coaches“ take some €€€ for this kind of knowledge

[chris 💫 @crispyxcrispyx]

@CitadelNotify made a lot on this one ⚡️💆🏻‍♂️

[chris 💫 @crispyxcrispyx]

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[chris 💫 @crispyxcrispyx]

again and again 💸🎮 @CitadelNotify

[chris 💫 @crispyxcrispyx]

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[chris 💫 @crispyxcrispyx]

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[chris 💫 @crispyxcrispyx]

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[chris 💫 @crispyxcrispyx]

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[chris 💫 @crispyxcrispyx]

@fabianprietz Schoko crispies fehlen…

[chris 💫 @crispyxcrispyx]

@fabianprietz Das einfachste was es gibt und zugleich stärkster Start in den Tag ⚡️

[chris 💫 @crispyxcrispyx]

@xlokoks @CitadelNotify legit best cg, was completely new to resell - you ask questions and instantly get the answer u need 💫 lovely members, pings 10/10 - if u hesitate joining Citadel, 🏄🏼‍♂️ in my DMs

[chris 💫 @crispyxcrispyx]

@CitadelNotify Santa came Late this year

[chris 💫 @crispyxcrispyx]

@CitadelNotify here we go again

[chris 💫 @crispyxcrispyx]

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[chris 💫 @crispyxcrispyx]

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[chris 💫 @crispyxcrispyx]

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[chris 💫 @crispyxcrispyx]

@CitadelNotify ⚡️

[chris 💫 @crispyxcrispyx]

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