Work Out

First your warm up will be:

Lunges
3 sets
you go heavy not
scary heavy only warm up.
Rules: keep back straight, nice and slow do it right no
t fast, keep eyes straight.

Squats
3 sets
go heavy again
Rules: keep back straight, head up, hands pretty wide

Dead lift
3 sets
Go easy not too heavy

Rules: arms wide, one palm faceing up, one palm faceing down, back straight, arms straight too.


Curls
3 Sets
use only the barbell
Rules: keep elbows in, all the way down, all the way up, no cheating



Up-Right Rows
3 Sets
use only the barebell no weights
keep elbows out, hands close but not touching, keep knuckles out, make it reach your crotch, and do it again


Calf raises
3 Sets
go heavy










How to work out- you must work out with a high intensity, no pussy bitch.
Start with the warm up and work up do monday tuesday wednesday thursday, friday ,saturday, sunday,
in this order- Chest, back, legs, arms, shoulders and repeat
also we do abs everyday
and some kind of cardio everyday.