1 - Assisted Lunges 2x20 each leg
2 - Glute Kickback 2x20 each leg
3 - Bridges 2x20
4 - Floor Hip Abduction 2x20 each leg
5 - Assisted Squats 2x20
I'm 105 lbs for 5ft5.
Will this schedule give me a thicc aesthetic ass ?
(I haven't done exercises since a long time).
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Post pics OP
Listen. In all seriousness you are perfect the way you are. Don't let anyone tell you that you need to change to be beautiful. I can tell from your post just how beautiful you already are.
Thanks for posting here.
If you only knew
sauce on pic?
If you want to talk a little more privately just let me know. I'm "hip" with social media haha. But seriously we can swap pics and I can give you some advice if you want... or you can give me some! Unlike a lot of the guys here I'm pretty fair minded.
You seem really cool so let me know.
I can DM you on Instagram
google "thicc ass squats"
I have a cock though
This thread is cringe
>Assisted
I'm so sorry for what's about to happen to you
Post boibutt
C... can you help me with my training now ?
clean that disgusting mirror
nice
Hey girl I'm in a similar situation, this is my routine right now that I got from a thread that I modified because I workout at home. I'm 5'3" 116lbs atm. Remember that training your whole body is necessary, spot training is bullshit. Stretch as well!
4x10
Squat press
Bicep curls
Barbell squat
Shoulder press
Lunges
Cable pulldowns (I substitute with rows)
Leg press (I sub with goblet squats)
Glute bridges
you should substitute squats with sitting on my face til failure
>girl
>girl
The thing is that I really don't want any more development on my top body, but thanks for the advice, I'll look up those exercises.
tell that to my XX chromosomes, ya fuckin' trap lovers
Since you actually did here you go:
Squat 4x10
Barbell Hip Thrust 4x10
Sumo Squat 4x10
Barbell Lunge/Bulgarian Split Squat 4x10 each leg
RDL 4x10
Also do resistance band work for your gluteus medius (google/youtube, lots of exercises, pick what you prefer) and isometrics like planks and bridges for core.
Jokes on you I'm bi, homosex is clearly superior tho.
bi people are diseases spreading parasites who will be the first to catch a hollow point when right wing death squads become a thing.
That or aids, either way you are going to die a painful humiliating death.
toodles
Thanks, but for the Barbell Hip Thrust and Barbell Lunge, I don't know since I mostly plan to do it at home.
Stop posting on Jow Forums Heather
you look like my co-worker
absolutely based
What's amazing is that I think these posts are serious.
*BRAAAAAAAAAEEEEEEEEEEEEEUUUUUUUUUPPPPPPPPPPPPPPPPPPPPPFTTTTTTTTTSCHHHHHHHHHHHHHHHHHHHHH*
post more and I'll include a diet
If you're gonna be at home, all of these exercises can be done with dumbbells aswell. You can lay on the edge of your couch or sth for the hip thrusts. Definitely use some weights.
yum
why is my penis growing
What weight of dumbbells should I start with ?
imagine the smell haha
if you're a trap why did you censor your gyno?
Need a front pic to fully diagnose the correct program
Why is one cheek twice the size of the other?
L-London?
Based and fair minded
now if we can get a photo of how far you bend over with your ass up in the air, we'd be able to clearly see how much your caloric intake should be
That’s a man, baby.
its a trap
W-why do so many traps post here
Srs answers only please
THATS AN UGLY MAN, BABY.
Who posts these tranny larps anyway? I thought my life was sad lmao.
Mods it's not too late you can still delete this thread the damage isn't done yet
cute
s... senpai >.
I will ravage your boipucci with that lingerie and never looking at your face
Do it you little slut whore
>////
fucjking disgusting thread. sort yourselves out
fucken disgrace for the male race. you will die a terrible death.
That's a man
gay ass niggas...
Can I have my diet yet ?
Post your address. How'd you like to taste my dick before experiencing a hate crime firsthand? I'll punish you for making me feel so weird.
Eat a bag of dicks and remember to stay hidrated.
I love it when senpai commits hate crimes on me !
I want to be a sissy slut like you. I wish I hadn't fallen for the masculinity meme
Girl or guy, that butt looks sweet. How much have you had to drink, OP?
Thanks, drink what ?
Just that I wouldn't post my butt online sober, all good tho
Why did you stop posting faggot? Mods haven't closed the thread. Keep going if you want advice.
This
How are we going to determine your ideal squat posture without a shot of that cutie under the pants?
moar pics faggot
LUNGES
U
N
G
E
S
Seriously, though, dumbbell lunges hit my glutes like no other exercise. I alternate legs with each step and do 3 sets of 8-12 reps. This is in addition to barbell squats, calf raises, leg press, box jumps, and running/cycling on my leg day. But if you're just looking to target your booty, lunges are fantastic.
Brilliant... lol
I've been working out for a full month now and I'm starting to see results. Able to do more reps and squat more, and thanks to regular cardio, my lungs have been less shitty.
My goal for next week is to start planning healthier high-protein meals and to start taking supplements, but I honestly find that more daunting than just going to the gym.
Any suggested meal plans or cookbooks?
Check out this YouTube channel
youtu.be
Also, fuck supplements. You can get all your nutrients from whole foods. You got this chubby!
>kill everyone in this thread
Thanks for the link!
im with you dude
Can't show that, plz moar advice
new Jow Forums banner pls