Man-makers: Don’t worry, girls can do this exercise too. Get in the push…


Man-makers: Don’t worry, girls can do this exercise too. Get in the pushup position with your hands holding two dumbbells. Start with the lightest weight you have as this is a challenging exercise. Keeping your body in this prone position and back straight, lift one dumbbell up in a row motion. Return it to the ground in a controlled manner and repeat. Start with 10 reps and then increase to 20. Man-makers strengthen your lats, traps, and entire core area.



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BRO DIET VS MUSCLE DIET by Jason Maxwell – Bro diets suck are not fun and are no…

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BRO DIET VS MUSCLE DIET by Jason Maxwell – Bro diets suck are not fun and are not sustainable for 99% of the people reading this. – Which means you probably shouldn't be doing a bro diet. – Instead I recommend a flexible diet. One where you track your macros (Calories and protein). For calories use the formula in the image above. So if you're 150lbs eat between 2400 – 2700 Calories per day. For protein if you're 150lbs eat a minimum of 123g of protein per day. – From these calories at least 80% s Source by hamiltonian29
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