Standing V Raise
15x of this
Shoulder Press
15x
Kickbacks
15x
Tricep Extension (Get Something Heavier)
15x (you only need one)
Bicep Curls
20x
Inside Curls
10x each side. You can do it standing too.
Reverse Flys
10x
Havyk Raises
15x
Dips
20x
Pushups
15x
Reverse Curls
Don't worry, you don't need that. Just grab whatever you're using already.
15x
Curl Holds
Similar to the bicep curls, with the only difference that you have to do it very slowly. Up all the way, and go down very slowly. Up quickly, down very slowly.
7x
HOMEMADE WEIGHTS:
Make sure to put some weight inside of those. Sand, rocks, even cotton XD everything works! NO EXCUSES!
Remember, the diet is important. Eat lots of protein, eat healthy fats, eat as many carbs as you need (depending whether you wanna lose or gain weight), and drink LOTS OF WATER.
Get healthy snacks for your cravings. You already have a mytake with these snacks ;)
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