Скачать или смотреть How I’m Gaining MORE Muscle, Training LESS (Full Workout Routine)

The Best 4 Day Workout Plan to Build Muscle FAST (Less Volume, More Gains)!!

UPPER LOWER WORKOUT GUIDE IS NOW LIVE:
https://liftwsarah.com/products/upper...
this is the exact plan i followed in this video

My Workout Guides + Nutrition Plans are 20% off all through January!
So if you've always wanted to start your fitness journey, here's your chance!

Use Code "NY20" to Activate the Discount :)

WORKOUT PROGRAMS
♡ Glute Guide : https://liftwsarah.com/products/12-we...
♡ Beginner Friendly 5 Day-Split : https://liftwsarah.com/products/12-we...
♡ 3-Day Workout Split : https://liftwsarah.com/products/12-we...

BULKING GUIDE
♡ Bulking Guide: https://liftwsarah.com/products/the-u...

MY OTHER SOCIALS
♡ Instagram: / liftwsarah
♡ Tiktok: / liftwsarah
♡ Bad B*tches Lift Heavy Group: / 1535339576945635

THANKS FOR STOPPING BY. I LOVE YOU ALWAYS,
-Sarah :)

MUSIC USED:
oui lele: THIS MORNING
coffee shop cutie (w/ dummy feelings): fcj
Rainy Inside By DOMINANT
meditate By gny
new kicks By mt.tkovr.
Immersion By Taiko
dusk By kaijin
dreamin by cafune
desire By omarr
furino - i promise that i care much more than i show By AwGeezRick
waking up in the park By j'san.
vanilla by ocha, ocha
blossom by sky-high.
tide By noel s

STUDIES CITED/USED FOR INFORMATION:

initial range of motion calf raises
https://www.researchgate.net/publicat...

rep ranges and hypertrophy
https://pubmed.ncbi.nlm.nih.gov/25853...

cable flyes vs bench press
https://www.jssm.org/hfabst.php?id=js...

overhead tricep movements + long head tricep growth
https://pubmed.ncbi.nlm.nih.gov/35819....

logarithmic relationship between volume and muscle growth
https://pbs.twimg.com/media/FmGdys4X0...

rdl vs hip thrust
https://pubmed.ncbi.nlm.nih.gov/31356...


tags
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chapters:
00:00-00:42 INTRO
00:42-05:06 LOWER ONE
05:06-08:24 UPPER ONE
08:24-12:28 LOWER TWO
12:28-16:27 UPPER TWO
16:27-20:24 LOWER THREE
20:24-24:11 UPPER THREE