muscle gain
How to quickly build up ur traps, chest and shoulders i mean lyk getting them in best form and shape?
For shoulders make Clean and Press the first exercise.
Warn up the rotator’s, then Clean and Presses 2 sets of 12 reps 2 sets of 8 reps 2 sets of 5 reps
Heavy Barbell Shrugs 4-5 sets as heavy as you can for 8-12 reps
Also Include: upright rows, front and side laterals.
Chest: Bench press, alternate between barbell and dumbbells
then Flys
Then Incline
The Pushups (yes pushups)
