Perform this workout up to three times a week on nonconsecutive days. Sets 3 Reps 12 Tempo Rest 20sec.
If your not making gains then it is not the routine thats at fault but something else.
First, training the body parts you want is a nono..
A spotter is helpful, but i train alone, pretty much alays have and i can still progress on all lifts.
To lose body fat you have to create a calorie deficit from training and cardio.
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