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)



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