Before / After

[Built 2 Last]

bumpity bump

[Kayo]

for weights

monday - chest/triceps
chest

flat bench 5 sets
incline becnh 3 sets
flys - 4 sets
dumbell press 4 sets

triceps
jus cum customized **** i do

wednesday - back/ biceps
back

deadlift 5 sets
seated rows - 5 sets
dumbell rows - 4 sets

biceps
seated preacher curls 5 sets
standing straight bar 5 sets
standing twisted dumbells 3 sets
2 sets of press up to failure

friday legs / shoulders
legs

squats 4 sets
leg press 5 sets
seated leg raises 3 sets
calves 6 sets

shoulders
miltairy press 4 sets
geurilla press 4 sets
seated dumbell raises 4 sets

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for boxing i do 6 rounds on pads with my trainer
i do like 3 rounds each on on like 3 different bags
and ground work(abs)
also skipping for 20mins before and after(warm up and warm down)

for abs i do like situps with the medicane ball..
i do burpy jumps
leg raises..

i end up doing like betwen 500-1000 reps all to getha and separated

hope that can help you

for back you might wanna throw in some chinups and pull ups and once you start gettin stronger do them with a weight belt. Also i'd seperate my leg n shoulders and do them on two seperate days if possible you'll get alot more out of the both if you did them seperately. And since shoulders isnt like a huge muscle train your tri's on your shoulder day instead of chest.
just my two cents though keep up the good work

[Built 2 Last]

^ thanx 4 advice..ill giv it ago n try summit different

[NJFighter91]

Awesome physique transformation man. How was your diet? Were you strict with it or you ate anything that you wanted to?

[FightNight32]

How much do you weigh, and how old are you?

[Built 2 Last]

nah i was strict with my diet..nevaeat bull****...after traning i use 2 always hav jacket potato with tuna or tuna pasta....

also to fightnight32...i weigh like 10.5 stones...which is like 149lbs

am 20..but i was 19 in the pic....cus it was my bdy last week

[Cнıco]

The improvement in the pictures is amazing. I wish I had the bright idea to take a picture before I started working out.

[Built 2 Last]

^ ive improved alot more frm the after pic..i sud post a after after pic....

[armani_model]

im dying to get a big chest...your body is looking good, in a none gay way...

[Built 2 Last]

^ thanx..i wana get bigger..am lacking chest