If you want to build your Chest fully & completely, look no further than these 8 exercises: (~10 second demo video included for EVERY exercise) Bookmark this for later!

List of reasons to buy Chick Fil A grilled nuggets when these exist: - - - - That’s it….that’s the list

Just a heads up: If your kitchen looks like this 1-2x a week from now til Memorial Day 2027….the odds you’re down 30, 40, 50+ lbs and in the best shape of your life are 99.9% Do with this info what you wish!

If you… - Have an Adjustable Bench - Have a set of Dumbbells - Have literally nothing else - Have no clue what to do Here’s a Workout Plan for YOU: 𝗙𝗨𝗟𝗟 𝗕𝗢𝗗𝗬 𝗔 Exercise 1: Dumbbell Bulgarian Split Squats — 2 Sets of 5-10 Reps @ 0-1 RIR Exercise 2: Dumbbell RDLs — 2 Sets of 5-10 Reps @ 0-1 RIR Exercise 3: Flat Dumbbell Bench Press — 2 Sets of 5-10 Reps @ 0-1 RIR Exercise 4: Chest Supported Dumbbell Rows w/ Neutral Grip — 2 Sets of 5-10 Reps @ 0-1 RIR Exercise 5: Seated Dumbbell OHP — 2 Sets of 5-10 Reps @ 0-1 RIR Exercise 6: Seated Dumbbell Curls w/ Supinated Grip — 2 Sets of 5-10 Reps @ 0-1 RIR Exercise 7: Lying Dumbbell Triceps Extensions — 2 Sets of 5-10 Reps @ 0-1 RIR 𝗙𝗨𝗟𝗟 𝗕𝗢𝗗𝗬 𝗕 Exercise 1: Incline Dumbbell Bench Press — 2 Sets of 5-10 Reps @ 0-1 RIR Exercise 2: Chest Supported Dumbbell Rows w/ Pronated Grip — 2 Sets of 5-10 Reps @ 0-1 RIR Exercise 3: Standing Dumbbell Lateral Raises — 2 Sets of 5-10 Reps @ 0-1 RIR Exercise 4: Seated Dumbbell Curls w/ Hammer Grip — 2 Sets of 5-10 Reps @ 0-1 RIR Exercise 5: Single Arm Dumbbell Tricep Kickbacks — 2 Sets of 5-10 Reps @ 0-1 RIR Exercise 6: Dumbbell RDLs — 2 Sets of 5-10 Reps @ 0-1 RIR Exercise 7: Dumbbell Bulgarian Split Squats — 2 Sets of 5-10 Reps @ 0-1 RIR 𝗙𝗨𝗟𝗟 𝗕𝗢𝗗𝗬 𝗖 Exercise 1: Chest Supported Dumbbell Rows w/ Neutral Grip — 2 Sets of 5-10 Reps @ 0-1 RIR Exercise 2: Flat Dumbbell Flys — 2 Sets of 5-10 Reps @ 0-1 RIR Exercise 3: Chest Supported Dumbbell Rear Delt Flys — 2 Sets of 5-10 Reps @ 0-1 RIR Exercise 4: Single Arm Dumbbell Preacher Curls — 2 Sets of 5-10 Reps @ 0-1 RIR Exercise 5: Overhead Dumbbell Triceps Extensions — 2 Sets of 5-10 Reps @ 0-1 RIR Exercise 6: Dumbbell Bulgarian Split Squats — 2 Sets of 5-10 Reps @ 0-1 RIR Exercise 7: Dumbbell RDLs — 2 Sets of 5-10 Reps @ 0-1 RIR 𝗦𝗖𝗛𝗘𝗗𝗨𝗟𝗘 Monday: FULL BODY A Tuesday: OFF Wednesday: FULL BODY B Thursday: OFF Friday: FULL BODY C Saturday: OFF Sunday: OFF 𝗜𝗡𝗧𝗘𝗡𝗦𝗜𝗧𝗬 If you do NOT trust your ability to gauge RIR accurately, take sets to ~0 RIR/Failure to ensure you’re not sandbagging sets Should you elect to do so, be sure NOT to take any 50/50 reps (reps you’re not sure you’ll get) on exercises like Dumbbell Bulgarian Split Squats/Dumbbell RDLs to avoid ending up in a susceptible position 𝗥𝗘𝗦𝗧 3-3+ minutes rest between WORKING sets is ideal. 2 is fine but that is the ABSOLUTE FLOOR!!! 1-2 minutes rest is fine between WARM UP sets.

HOW TO GET VISIBLE ABS — A SIMPLE GUIDE STEP # 1 Do 2-3 sets of ONE of the following exercises: 1) Ab Crunch Machine 2) Decline Weighted Crunches 3) Cable Crunches 3ish days later, do the same thing Aim to progress using the 5-10+ rep range (+ symbol means you may go as high as ~15 reps if needed) STEP # 2 Get to 15% body-fat or less (ideally closer to 10%) so Ab development is actually visible STEP # 3 There is no Step # 3…you have all the steps! Getting visible Abs is probably one of the simplest thing in all of fitness…most just waste time with bullshit fluff exercises & never actually get lean enough Source:

ATTENTION MEN If you want a V Taper that TURNS HEADS…. This 4 Day Shoulders & Lats Focused Workout Plan is for YOU:

46 lbs between these photos, folks Nate absolutely crushed it Body comp drastically improved Habits overhauled THIS IS HOW IT’S DONE

PSA: This guy is 3% body-fat, folks You should probably listen to him

Probably just gonna keep posting this every week until everyone on the internet knows about it… (If you don’t already have one, put the Ninja Creami Deluxe on your Christmas list) Oreo Blizzard High Protein Ice Cream Recipe - 240ml Fairlife Skim Milk - 240ml Almond Milk Unsweetened Vanilla - 51g True Nutrition Cookies N Cream Egg White Protein - 30g Oreos Cookies N Creme Instant Pudding Mix - 4 Oreo Thins - 2g Xanthan Gum 540 calories / 50g protein

One of the BEST ways to perform RDLs or SLDLs is with the machine shown here This is called a GBSL Here is an example of EXCELLENT technique using it:

Millions of people think they need Ozempic but what they actually need is….

ACQUIRING a fairly visible set of Abs is going to be an 8/10, 9/10, or 10/10 level of difficulty for most people MAINTAINING a fairly visible set of abs is going to be a 2/10, 3/10, or 4/10 level of difficulty for most people Get it done when you’re young so you only NEED to maintain when life gets busier The longer you wait…the more uphill the battle becomes

The low calorie Cinnamon Bun recipe EVERYONE on the internet NEEDS to know about: (Full Preparation/Cooking Guide attached) Ingredients (makes 12) - 12 Hawaiian Rolls - 45 g Can’t Believe It’s Not Butter Light - 55 g Stevia Brown Sugar - 15 g (1 tbsp) Sugar Free Maple Syrup - 2 tsp Ground Cinnamon - Pinch of salt Frosting Ingredients - 1 cup Stevia Powdered Sugar - 1 tsp Vanilla Extract - 3-4 tbsp Milk Equipment - Small mixing bowl - Food scale - Spoon or spatula for spreading - Oven - Baking tray - Knife for slicing rolls Instructions 1) Preheat your oven to 325°F. 2) Slice the entire sheet of rolls horizontally like a giant sandwich bun. 3) In a small bowl, mix the Stevia brown sugar, cinnamon, and salt. Stir in softened light butter and sugar-free maple syrup until a smooth paste forms. 4) Spread about 75% of the mixture evenly over the bottom half of the rolls. Place the top half back on and spread the remaining mixture on top half. 5) Bake for about 10 minutes until warmed through and the filling is gooey. 6) While rolls are baking, make the frosting. In a bowl, combine the powdered Stevia sugar and milk, stirring as you add the milk. Adjust milk to get a yogurt-like texture—spreadable but not too runny. Stir in vanilla extract. 7) Once rolls are done, remove from the oven and spread frosting on top. Let sit for about 1 minute to set slightly. 8) Serve warm and enjoy your low-calorie cinnamon buns! Macros are for ALL 12 you can do the math if you eat it in portions

If you only consumed 1000 calories a day of all seed oils….you would lose weight because you are in a caloric deficit If you only consumed 8000 calories a day of all seed oils….you would gain weight because you are in a caloric surplus If you only consumed 1000 calories a day of all beef tallow….you would lose weight because you are in a caloric deficit If you only consumed 8000 calories a day of all beef tallow….you would gain weight because you are in a caloric surplus. Hope this helps some people!

I’ll be telling people all 2026… Single Leg Press is an ELITE Leg builder EXCELLENT for evening out side to side muscle/strength imbalances - Hit DEPTH - Keep rep range LOW-MODERATE - Take sets in close proximity to failure - Rest between sides if no imbalance present