Oliver Anwar
@theoliveranwar
How to get huge muscles in less than 3 months: Use the right exercises. But most people mess this up and get hurt. So here is a mega thread with every exercise you need for every body part (bookmark this):
Abs: 1/Dead hang leg lift 2/ Rope crunch 3/ Decline crunch 3 sets 10-12 reps (Watch these videos to get a 6 pack)
The only arm workout you need: 1/ Spider curls 2/ Hammer curls 3/ Preacher curls 4/ Weighted dips 3 sets 10-12 reps Here are the last 2 arm workouts....
2 more workouts for huge arms: 5/ Tricep extension overhead 6/ Double rope tricep extension This sculpts the shorter part of the tricep. Opt for a double rope setup to allow for a wider range of motion This ensures full extension and contraction of your triceps for that perfect squeeze.
Hit your entire body in one workout with these 6 compound lifts: 1/ Smith squat 2/ Neutral grip pull up 3/ Bent over row 4/ Incline dumbbell press Here's the next 2 compound lifts...
The next compound exercises: 5/ Dumbbell Shoulder Press Hits shoulders and triceps, reducing momentum when seated. Adjust the bench to your preference - ensuring it supports shoulder targeting. Press up without flaring your elbows wide and use your knees to lift the dumbbells. 6. Barbell Deadlift Engages the entire posterior chain, enhancing grip strength and overall power. -Feet shoulder-width apart -Grip just outside shoulders -Opt for an alternate grip for strength. Focus on pushing the ground away with your feet. Avoid yanking the bar up.
Legs: 1/ Barbell squats 2/ Romanian deadlift 3/ Leg press 4/ Leg extensions 3 sets 10-12 reps But wait! Here are 2 more leg exercises....
2 more leg exercises: 5/ Lying Leg Curls This is the best for hamstring activation And it’s also crucial for squat improvements. Single-leg Focus: Use single-leg curls to address muscular imbalances Why? It enhances overall leg development. 6/ Calf raises It’s a must-do for leg training. Focus on higher reps to fully engage the smaller muscle groups of the calves. Focus on pushing through the big toe and maintaining a controlled tempo for maximum muscle activation.
Shoulders: 1/ Dumbbell shoulder press 2/ Dumbbell lateral raises 3/ Cable lateral raises 4/ Rear delt flies 3 sets 10-12 reps
How to get a huge chest 101: 1/ Bench press 2/ Cable flies 3/ Incline bench press 3 sets 10-12 reps
Back: 1/ Pull ups 2/ Barbell row 3/ Cable lat pull downs 4/ Plate loaded row One more powerful back workout...
5/ Cable Face Pull -Improves posture -Opens up the chest -And targets the rear delts and upper back. Use a dual-rope attachment for better range of motion and external rotation. Ensure proper external rotation and rear delt engagement by pulling the ropes towards your face.
Resistance band workout (at home) 1/ Shoulder press 2/ Standing lateral raises 3/ Standing front raises 4/ Standing rear delts Next is the last 2 resistance band workouts...
The final 2 resistance band exercises: 5/ Bicep curls 6/ Standing triceps
I'm looking to help 3 entrepreneurs or high performers: - Drop 15-75 LBs of fat - Add 5-10 LBs of muscle - Skyrocket their confidence In 3 hours per week and without a restrictive diet. 🔥 Want in? DM me. 👇 (Not free) https://twitter.com/messages/c... You can vary your grip to either focus more on the back or include the biceps in the movement.