Your hardest move comes first: the pike press-up. How: Holding a barbell with your hands shoulder-width apart and palms facing your feet, lie back on a bench fixed to a decline setting.
I personally think 3 day splits are a little easier because of the extra rest, but again it is all up to you.
And in your article you dont specify that only a "New" person to working out can gain the 5 lbs in 14 days...
Obviously its alittle more detailed then just that but when im on a bulk, this is basically what i do and it works!
Hi weighted exercises will build the abs, so when you next diet down you will see the built abs more easily.
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