kalau ada di depan kalian mau apa nih?

Here's a realistic 4-5 day workout plan to build a muscular, lean, and defined body like the one in the video (broad shoulders, big chest, visible abs, strong arms & back). The Goal: Build muscle, stay lean, look defined. Weekly Split Monday: Push (Chest, Shoulders, Triceps) Tuesday: Pull (Back, Biceps) Wednesday: Legs Thursday: Rest or Cardio + Core Friday: Push or Full Upper Saturday: Pull or Legs Sunday: Rest 3-4 sets, 8-12 reps. Rest 60-90 seconds between sets. Push DayBench Press, Overhead Press, Incline Dumbbell Press, Lateral Raises, Tricep Dips, Cable Flyes Pull Day: Pull-Ups, Bent-Over Rows, Face Pulls, Shrugs, Bicep Curls Legs Day: Squats, Romanian Deadlifts, Lunges, Leg Extensions, Hamstring Curls, Calf Raises Core (2-3x a week)Plank, Hanging Leg Raises, Russian Twists, Ab Wheel What Actually Gets You Results Add weight or reps every week Eat high protein (1.6-2.2g per kg of bodyweight) 1-2 cardio sessions weekly to stay lean Sleep 7-9 hours and stay consistent Run this for 8-12 weeks. Track progress with photos. Adjust as you go.

Happp

Mau aku peluk trs ak minta d gendong hahahah

Malu2 sih tapi kalau ngasih Sinyal positif ya kenalan lah. Biar bisa dapetin badan kyk bgtuu, syukur2 bisa cuddle bareng eh

Flog him and worship him

I think you know and if you don’t then it wouldn’t matter.😈👀😍🥰😘🫂👅💋🍕🍕🍼🍼💦💦👅💋🍑🍆✊💋💦💦💦👅🤤😋🫂❤️

Mantappp 💪🏽💪🏽💪🏽👍🏽👍🏽👍🏽

Pelukk

KENYOTIN SUSUNYA

Nenen , jilatin keringetnya sama keteknya