u/Inevitable-Juice-752

all excerises are taken to failure, 2 sets.

i do stretch the muscles after the workout. and do some running on sunday, tuesday and thursdays.

my main concern is whether im doing enough work to the chest and the back.

Day one lower( saturday)

-squat

-abs

-calf raises

-Forearms

-neck

-RDLS

Day one upper sunday

-normal bench

-rear delt row

-barbell row

-normal curl

-tricep extension

-lateral raise

-shoulder press

Day two lower( wedensday ) :

-Lunges

-wide squats

-calf raises

-RDLS

-abs

-forearms

-neck

Day two upper thursday

-incline chest press

- pull ups

-pendaly row

-tricep pushdown

-hammer curl

-shrugs

literally wet your hands in water, get your hands in some dirt and watch the dirt soak all the fat away in seconds, it doesnt take longer than 10 seconds and with soap you gotta wash your hands for 2 minutes and do the process at least 2 times to make sure the fat is gone.

not a joke, this happened at some point today somewhere in the world.