When you feel confident, slowly increase the weight so the last reps are tough to execute. Do 12 repetitions. Why it rocks: While the chest press here works those pecs, the bridge gets your core and glutes involved.
It looks like like your doing a whole lot of isolation work.
Lower back pain when doing barbell rows happens to me as well.
I agree to put on 20 pounds of pure muscle even in a year is imossible.
To start, although you have limited equipment, it is still very possible to get a good workout.
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