Want a COMPLETE Set of Abs? TRY THIS!
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- Опубліковано 2 бер 2021
- Full Workout & Diet Plan: seriousshred.com
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Target every abdominal and oblique muscle to build a full set of abs!
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![Lose Belly Fat In 10 Days Challenge [Workouts To Slim Down Belly Fat]](http://i.ytimg.com/vi/o20sLxinfwc/mqdefault.jpg)
This another one of those “I’m gonna change my life at 2am” moments
Dang It's actually 1:42 am and you are speaking straight fax to me right now lol
So true
Yeah
1:37..
@@thatshogunpanda893 damn its 01:43 here wtf
"You have to hit every muscle"
Me: just do the last one
Fr tho I wanna know what ppl think abt this
@@prod.steezey883 maybe because it's working all the muscles at once it is easier for the muscles and they get less volume compared to thE specifics exercices ? Just a guess.
Your abs will always work together its a misconception that you can target lower or upper abs. So yeah you can just do one if you want.
Well, it's pretty hard one when you do it without break....
@@justdaniel8239 obliques and abs won’t necessarily though, at least not enough to give a true workout. So you probably want at least one workout that targets abs and one that targets obliques, but that’s probably enough for most people.
I'll do a pushup each like this gets.
drop and give me 50 rn
Have fun doing 1.5 million push ups
Lol 82 a day so far
I did 100 now
😂
These exercises boutta turn ab day into spine day 💀
Nuh uh 💀
y ibas a hacer los ejercicios tieso o que jaja
Unless if you do incorrectly
FOR REAL THOUGH!!
Or a mat I do it raw floor I have so much red marks on my back
I love my abs so much that I protected them in a layer of fat
Underated comment
@@Dizzyloaf fr
Same 😩
Lol 😂
Understandable and respectable
“Trying to get a complete set of Abs is killing your gains!”
-a wise man
Working out is killing your gains!
Breathing is killing your gains
“Do 20 push-ups!”
*Does 20 Push-ups*
“Doing 20 push-ups is killing your gains!”
I took that seriously for a moment.
@@burgerking6314 breathing is killing your gains bro
reminder : dont stop the grind even if u dont see ur abdominal muscles yet just know your core strength is stronger then ever
Im Workin out rn
@@jr500_suprme no you aren't,you are on youtube
thanks bro
I only workout with videos on UA-cam basically. Is this detrimental to my growth?
@@jr500_suprmethat's a lie if your commenting on yt your not working out
you forgot to mention the most important step “watch you f**king diet”
That’s; “How to get visible abs” totally different video. 🤣
Report him
Pov: the people who are bulking 😑😑😑😑😑
Plus he forgot to say abt body fat percentage😊
exactly, this video is useless lol@@user-uv5yw4sh5r
My 3 AM motivation has led me here… yet again 😅
Did you do it?
Yeah. Though, I got very little sleep after the fact.
Same
@@cyberjayson not gana see progress, if you have a high body fat content that’s just the hard truth
Ye me to
Let’s play “SPOT THE SPONSOR”
BANG ENERGY OH YEEEIAH
It's not that bad. Imagine if it was raid shadow legends
Raid Shadow Legends?
im sorry ur family just got killed but
have you ever heard of raid shadow legends?
@@riwai Alright that's foul 😂
Turn that 3 am motivation, To a 3 year transformation😊
I'm stealing this quote, thanks
Nah
@@santoukinnnah
Did about 100 of these each for a week pretty good results it’s all a mind game I’m gonna shoot for a month wish me luck guys 😅
Results?
I wish you results
the only way to get visible abs is with diet. building core strength is incredibly important regardless of looks but if you don’t eat well your abs will not be visible
calorie deficit 👌
fr, wished I learned that sooner. I used to do a lottt of crunches. They helped with making my abs more visible even if my bf is still a bit high, but it made my abs look weird, like they were bulging. Not the look I was going for
Absolutely right. Six packs are created in the kitchen, not the gym.
What does core strength help with?
@@xyianderson635 literally everything. stability on the bench, balance while running, etc
Wow thanks i got a complete set of abs in just 60 seconds
GOING FAST
Dam
I got mine in 8 hours
@@gabrielpokiak6859 you do a wrong one
twice surgery
Edit someone replied to me with the saying "what"
I am from India 🇮🇳 and I watch your videos daily and maintain myself. I am 14 and is really helping me
I’m 12 months into my journey. I’m 13 and I have 8 pound weights and 10 pound weights, every night I do 150 reps and I am working abs. I like this video, I’m sure it will help. Thanks.
Make sure you're giving your body time to rest in between days. Keep up the good work!
Just get a ab roller it's way better
Ya Im 13 too and stated on november 1st
How many reps to do
@@JTpro. read
Nutrition is the most important thing if you want abs to show. For other muscles, just working out is enough.
Thank you for letting me know about this
Yep, for abs doing Russian twist and Bicycle curls has been enough to keep my abs strong and showing but what I eat and also me lifting have made them really chiseled due to low BF%
Can you tell me more about nutrition please ? Where can I find good stuff to eat ? Do i need to know how to cook ? Do you know any website that can gives recipe idea ?
@@monsieurcroque4631 there's many forums online that can help you come up with healthy nutritional diets, all i can say is bake your meats, incorporate alot of protein based foods into your diet and eat alot of fruits and vegetables as well as seeds, beans and nuts
@@jft2nd ok thx man I ll definitely check that ! Have a wonderful day
I was over 300lbs, now I've lost 175lb
I'll never have abs because of loose skin 🤣
Everybody has abs
That’s really good! You should be proud of yourself for accomplishing that! What matters most is self confidence!
@@miggs165 he meant visible abs
am sure theres solutions to that
Great job losing all that weight!
thanks i started 2 months ago and my abs started to pop up 🙏
Now what's the condition!
I'm gonna try this
IS IT possible to gain weight with abs workout im 62kg but wanna get to 65
"Target every muscle" its only targeting my neck 💀😭
so true my neck is dead after i did his workout 😭😭😭
My neck was paining
"Bicycle twist crunch" sounds like a cereal
Bicycle Day
I’m hungry now
That keeps you away from doing exercise
it looks like the beetle i step on by an accident
@@builtdifferent1546 Ah, a man of culture I see.
Half crunch. Leg raise. Knee tap. Russian twists. Oblique crunch. Bicycle kicks
Russian 🥰🥰🥰, 6000😢😢😢
Thanks
The video is as long as it took me to read this, completely unecessaru.
@@reita2237 shut up no point in your negativity
@@parallellinesmeetatinfinity stfu you weak a$$
Russian Twist - 100 Reps
Oblique Heel Taps - 100 Reps
Side plank - 25 Reps
Legs Up Down - 60Reps
Knees To Chest - 60 Reps
Head With Folded Hands To Knees -
60 Reps
Hands To Straight Up Legs - 60 Reps
Hanging Leg Raises(medium) / Hanging Knees Raises(easy) / Hanging And Rais Your Legs From Bottom At Opposite Sides (difficult)
Decline Sit Ups
Compression And Plank For A 50. seconds
Bicycle Twist Crunchs - 60 Reps
Knee To Head Crunches - 60 Reps
Thx a lot mate, rlly appreciate it 🔥
How much times do I do it a day
Thx man really help
@@dannythegoat3833 or 4
@@dannythegoat383once a day should be like a 30 min ab workout, abs can be worked out everyday and with the right amount of nutrients and sleep you’ll be seeing those bad Larry’s within a month or 2 and then should be completely visible within a few months (depending on your body fat percentage and if your diet is clean ofc)
That mf that stays up all night thinking in the morning he will be jacked 😂😂😂
Remember, you can’t target body fat loss so you have to lose fat everywhere accordingly to get visible muscles. Also, eat well!
Though if you're already decently lean ab hypertrophy training is definitely gonna improve the definition of your abs as they will show more through the fat
How do you do that, like cardio or what?
@@Idc.350 Pretty much everything physical is going to help you lose weight. Running is a good exercise for fat loss and getting in shape but not so fantastic for muscle growth as its own.
The key idea is to exercise, where you sweat and your pulse rises, for one to two hours a day.
Remember to eat clean and healthy and cut white sugar intake to max 40-50 grams per day. You should get your energy from proteins and good carbs such as broccoli and b e a n s.
At the end of the day you only know what's best for your body and mental health.
I'm hungry I need cheeseburgers lls
@@chellinacell7450 bro I started In September I lost a ton of weight but now I still need to lose my stomach fat , should I do these workouts concentrating on abs ?
Want abs?
"Yes"
* explains process *
"No"
I'm ☠☠
@@ObelJoeTV Hi ☠️☠️, I'm dad
no pain no gain
@@skolebolle535 work hard to achieve something ur right
Diet. You cannot spot reduce fat. If your body weight is too high, you won’t see em.
This video might be 2 years old, but thank you for making this guide I really needed it to get in shape and now I have become what I wanted
This video is how I got into working out almost a year ago and I wonder what my life would've been like without it.
Half crunches
Leg raises
Knee tap crunches
Side crunches
Russian twists
Bicycle twist crunches
Nutrition dominating it
You made shorts shorter
I did all that and I saw my abs within 3 months
@@kennypenny5205 how many reps of each?
@@kennypenny5205 what was your diet?
Mans got an 8 pack, he messed up
🤣🤣
No because a 8 pack is better
@@lukei2v bro get the joke plus nah rlly 8 packs are more of a genetics thing
@@lukei2v so that means 10 pack better?
@@Angel-tw1ry nah 24pack
Simple and to the point my dude
As a kid this actually rely helped
I’m a girl, but i’ve wanted to look like a jojo character for a long time. Thank you good man
LMFAOOO nah cause me too tho
Damn Jojo fans are everywhere
Me out here wanting to look like Mikasa 😗✌
Real life people
@@juliannaszell5411 same
I prefer having a stronger core than making it visible...
Why not both?
@@centiz3129 I do greco-roman wrestling and bjj which comes in mind that abs and shredded body doesn't always intimidating to someone who can take you down on the streets or on the ring...
@@battub7384 damn thats actually a very very good reason I had never considered.
@@battub7384 It may not intimidate some but can make you look attractive.
@@alamgirsani5531 Competition is for fools. Why compete with other people if you can learn how to survive and protect yourself everyday from the toxic society. Life is a journey...
Currently have 11pm motivation
3am motivation then ends ten minutes later
Me: **watching while eating junkfoods** oooo, will definitely do that, not right now tho. Maybe next week.
lmfao
Lol
Yes this comment is so underrated my god lol
Lmaoo
lol
Me looking at this: This is so easy.
Me trying to do everything: Shit.
No pain no gain
I feel your pain it be like that
I started with simple situps, now im in the gym. Start small yall
When you got school everyday, that gets in your way.
@@deluxemasterxdkorv9666 I can barely do 5 push-ups, I gas out quick.
This is that "I'm gonna have a gr8 physique like BAKI HANMA"😶🌫️
😂😂
For me I use to do 120 situps but now I do bicycle twist crunches 10 dips and 50 squats
You do that once everyday?
Nice very nice or the one punch man workout look it up
Ya I only do 250 pushups everynight, 100 situps, 100 squats, and 100 curls on a bummbell, (Im only 13)
i do a few thousand pushups every hour, not much
For those that think "just do the last one" you can but it's always better to have variety Because abs are for more than pretending to be a bicycle on the ground
You obviously don't know biomechanics. Compounds movements will always beat single target movements. Variety doesn't mean anything in this case because the bicycle kicks workout the entire set
You forgot the twist
They can but also their body will become used to the one exercise and it will quickly become useless to do that exercise completely because you’re body wont need to adapt to the stress of the exercise anymore because theres no stress from the exercise also youll be using all your core muscles but itll mainly just use your rectus abdominis muscles it wont really hit your transverse abdominis at all or your serratus anterior both of which are very important to a good looking physique
@@thefirstbruh6371 what a great rebuttal. You should probably spend some more time learning your biomechanics too as well as human biology and your other exercise sciences because you seem to be missing key details in your argument. That or you were too lazy to point them out.
@@thefirstbruh6371 no that's not how it works if U see any professional muscle builder you'll notice they incorporate more than one if you do simply just one exercise especially with this usually you end up working the abs a bit more than the obliques you should never do one single exercise its the same with working out the back the muscles are thrown into groups like lats and rhomboid but there are lots of smaller muscles inside those muscle's which is why U use at least exercises
Also cutting 99% of the sugar from your diet, don’t forget that step
Obviously but that’s for your abs to be visible and that’s not really the point of the video. I think it was targeted at ppl like me who’s already in a visible an state looking for better looks
It doesn’t matter if it’s sugar you just need to go on a cut
@@goofyahh8040 yea if you’re trying to lose the weight fast but become malnourished in the process
Just lying on my couch after my dinner for 2...eaten by one...thinking I might get some ice-cream for dessert whilst watching this vid on repeat! 💯🤣
I’m watching this as I’m bout to eat chik-fila 😭
just make sure you workout after that
@@GameN3rdz aight bet
Me: *does one pull-up*
Also me: Where are my abs?
😂😂
I cant even do 1 full pull up ;((
@@chiahow how about now?
Facts 🤣🤣
@@chiahow how about Now
Gotta love the promo shots for bang😂😂
Its so painfully obvious its hilarious
most precise and honest video on abs at home. Love it.
W MANS DID THIS FOR ONE 1 MONTH AND AND ABS ARE THANK MAN KEEP UP THE GOOD UR A GREAT CONTENT CREATOR❤❤❤
What was ur diet
@@shahzadkaranjia989Wydm you don't need a special diet just eat protein to get muscel recovery and yeah don't eat high calorie things (if you got a slow metabolism)
I highly recommend this ab workout if your up for the challenge
Leg raise holds - 45 secs
Plank - 1 min
V-sit kickouts - 45 secs
Plank - 1 min
Feet Crossovers - 45 secs
Plank - 1 min
Bicycle twist crunch - 45 secs
Plank - 1 min
Rest - 20 secs ~ 30 secs
Russian Twists (With 25 lb/11.3kg) - 45 secs
Plank - 1 min
Oblique leg raises - 45 secs
Plank - 2 min
BTW every transition between each exercise must be immediate to feel the most pain. The rest for 20 to 30 secs is the only rest you get during this entire exercise.
Jesus
Brb tell you how it goes
It's too light
@@barrieroflanguages8238 …are you alive?
@@maries6368 I think he killed his gsins
Remember guys, low body fat percentage makes abs visible
Unm...
My body fat percentage is like 20% so i am doing this exercise to build abs inner and it will burn calories too...
And my routine is I will not eat anything in dinner expect 3 boiled egg, how is it?
@@uchihasasuke4653 not bad
Make sure to get more nutrients in your dinner tho
Maybe sum carbs and fat
does 7.30 percent enough?
@@qualityApa under 10% body fat is considered unhealthy for long periods of time but yes your abs would definitely show
That’s literally perfect I am super skinny
Now I am going to do it. Thanks for the advice.
instructions unclear, im now permanently working out
The abdominal muscles are like a rubber band so one ab exercise will target ur whole body
Yes some are more specific to a certain part than others but overall every exercise targeting abs in general will help if you do enough
Theres no easy way you have to eat fairly decently and just burn through excess fat that is in the abdomen area
I have abs visible and dont train them lol. Its bc of all the compound movements over the years I guess and being in a calorie deficit.
@@inthebeginning4751 exactly man that's what I'm saying
@@Tr1s
I was just expanding on your point.
@@inthebeginning4751 I mean doing abs workout for a stronger core is always a good thing.
@@casshernsins8333
I know, I do them occasionaly but core exercises that are challenging tend to hurt my lower spine for some reason. I do the form correctly and they still hurt. So idk i skip it.
"Abs are not a thing of power. It's just a sign that you don't eat enough." -J.F. Caron
Dont go in the replies it's a fuckin warzone
Who tf is JF Caron? People with abs may not be really strong but they definitely eat well
This is soo hypocritical, that guy is really lost lmao
@@mitrovixfilip8017 I mean he was 3rd at worlds strongest man last year and I believe second at the Shaw classic. Probably the greatest strongman to ever come out of Canada
Reps? Sets?
@@user-zb3lr3ke4f good for him, but you need right diet for abs
Me at 2am changing my life
That "Russian twist got me" 😂
when you showed your abs you looked like the collosal titan
True
Dont forget that your body doesnt always have 6-8 abs. Sometimes it just has a set of 2-4
fr a lot of people have 12 packs. i only have the alcohol kind
@@smirks1463lol
@@smirks1463 A lot? More like barely any at all
I depend on genetics?
Doesn't mean you're gonna ignore other exercises.
Man has probably the most clean 8 pack I have ever seen😳
Thank you so much man! Im on my floor at 3 am and i can already feel my abs coming in!!! 🎉🎉
Like a lot of people have mentioned, it’s all about good nutrition and cutting body fat percentage. I never did any ab work outs like he did. However I’d keep my abs engaged while doing pull ups, push ups, dead lifts which pretty much got my abs to show pretty well.
No you’re just probably lean enough for your abs to show literally the only way for your abs to show is through being lean enough
@@ryanhale7349 not necessarily. Doing specific calisthenics or weight exercises can recruit the abdominal muscles which increases their size. You could be super skinny but not have any visible abs because of the size of your abdominal muscles. I've seen people with 15% BF and below not have visible abs.
Me: watches this thinking I’m going to try and be healthy
Also me: *THAT FOOD AND BED ARE LOOKING REAL NICE RIGHT NOW*
3am motivation worked...
Bicycle twist crunch is where it’s at 😂
The lower crunches work for me now I can see little bit of my abs..
As you know little by little I am going to progress
These don’t give abs, if you want abs you need a low bf percentage, if you train to lose more fat you will see abs faster than these exercises
@@aasrithravulapati5425 I mean of course these exercises don’t burn stomach fat, but they build the actual ab muscles. You need to do other exercises to burn the fat to make your abs visible, but then use these to actually make them bigger.
hope you made more progress 👍
lower abs are easiest to do😊
mom: i come in 3-4 hour bye son
me: it's time to do it
THATS SO TRUE!!!🤣
@Oskyle yea same
rn lol
Bicycle crunches will forever be my favorite ab work. NOTHING makes you burn faster than these
Bro thank you now i have a 4 pack
i have a bad feeling that i am getting watched cuz after i started doing simple excercise youtube keeps giving me or this short clips 💀
how tf did you comment 10 years ago 💀
@@joanferrecid2576 that bro is now pushing 70 plus for sure
@@joanferrecid2576 it's his username lol
Do you know what algorithm means?
@@TrulyDachi oh yea
Surely this fitness influencer who’s obviously been to the gym for years won’t misinform his viewers on how to get a complete set of abs... oh wait ..😒
WLR
@@verisym 😁
How did he misinform his viewers? Will those exercises not target the muscles he says they will?
@@rico_1617 he’s put in the title “want a COMPLETE set of abs?” and hasn’t mentioned being in a calorie deficit, (i.e low body fat percentage) or cardio. So yes. He has misinformed the audience.
@@rico_1617 Ab Training is very much obsolete. Most lifts incorporate the core, thus it is being passively trained all the time. The only way to get abs is to eat less shit
Half crunches
Leg raises
Knee tap crunches
Side crunches
Russian twists
POV: you get bullied in school do you want to make them regret it
POV: It's 3am and Im gonna work out starting tomorrow i wake up xD
It’s literally 3:06am
Me: I am going to do this every day
Me next day: uhhhh next time
Fax😂
nah this really me tho
Fact
Day 3 of this I’m starting to see progress
did u got abs
@@myth_editz1206 I think you skipped english classes sir/ma'am. It is "did you get abs?" not did u get abs. Next time use speech marks, say get instead of got and add an apostrophe mark because your asking a question. Don't skip english classes sir/ ma'am. :D
@@minato2001oh no it's the grammar police 🙄
@@minato2001You mean a question mark..?
@@munch7693 huh wt
Finisher: 1 min Plank
I love doing my side crunches, I can't comprehend how many people leave out their obliques when they do core
because you dont need to
@@n4gauge Says who?
I know bodybuilders don't want them, but they are an important element of your core
I’d say I have a pretty good set of abs but damn those side crunches were difficult bc I never really used those muscles
@@bossboy191919 they are hit quite often he's saying in general you don't need to target them, but compound movements usually get them. Running too
hell not, i dont want to become a square.
My ab training routine includes weighted crunches, leg raises, weighted russian twists and weighted planks. For maximal results I highly recommend adding weights.
I guarantee you will see faster progress using weights.
People often don't realize they should add weights to ab workouts because abs are the easiest muscle group in the body to train without adding weights.
Remember: just because you can (train abs without weights) doesn't mean you should!
Try it for a month or 2 and you can thank me later. Happy gains everyone!
How do u add weight
@@omarmasri1203 I like to use dumbbells and a weighted backpack/vest
man I finally found a real comment thanks man
remember people abs are like any other muscle, dont follow this if you wanna build your abs hypertrophy wise, do abs crunches with ropes, etc use progressive overload to make them stronger and grow them. good luck y'all
I have been doing this once a day for a month and there has been big changes
Let’s appreciate the fact that he did all this with a mask on
It isnt that hard...
Why do we need to appreciate it?
Not very difficult imho
I dont appreciate poor decision making
@@ItachiUchiha-kf1ie it's not
"Do the difficult things while they are easy and do the great things while they are small. A journey of a thousand miles must begin with a single step"
Lao Tzu
poetic
I'll try doing the last one 10 - 30 minutes for 10 or 30 days , but I don't feel ill get many results for doing it for 10 days , so I'll. Do it for 30 days instead.
It's 12:44 am. again, and it's time to change myself
Me:tries to do russian twist
My back pain:i will not let you destroy my world!!!!!
All it takes is a quick 10 min ab routine every day and a clean diet. I basically do this before I start my day and I’m good to go👍
Is doing workouts for your abs at night still beneficial?
@@julyssatorres it will always be beneficial no matter when you do it but in my opinion it’s even more beneficial to do them earlier in the day because you will get a nice burn going that will stimulate your abs as you go about your day. Plus it will wake you up and get the blood flowing.
Wow so only 10 min per day? Why did I use to think that i have to do at least 30 min to get abs? 🥲
@@avvaego it’s more like once you have abs, it just takes 10 min to maintain them but I’m talking 7 days a week and eating clean every single day no exceptions. And it has to be a solid workout. Don’t take any breaks and perform good quality reps. I still do full body workouts 3 to 4 times a week so that helps as well.
@@totallysick88able what kind of diet, high protein? High fiber, good amounts of iron? Good amount of leafy greens, or even foods that increase testosterone?
I guess now 😅 my phone can read my mind. 🤣🤣😱 Just yesterday I was thinking about building up abs and see.
i was thinking about it and whatdya know, IT POPPED UP ON MY FEED :skull: yeah its like we have a device implanted in our brains signaling YT or whatever the f to give us what we think about its weird but VERY usefull but i guess dont question gods blessings? all in all its good cuz i gon have a good looking six pack by the end of the month so its ight
@@dangergamimg1933 how?
@@dangergamimg1933 Im not joking but everything i start doing as hobby or something it comes in my feed
@@silenceiswisdom By an algorithm designed to observe what you usually watch and like, so it pops up on your recommendations and in personalized ads. The ads generate revenue for Google and the personalized recommendations make you spend more time on UA-cam or TikTok for example
Npc
This is so helpful
Bicycle twist crunches is how Spongebob had the greatest water muscle physique
Me:Started working out a couple days earlier
UA-cam:Oh...lets recommend him this...he might need it
Tell that you're sponsored without telling you're sponsored.
BtW this market strategy is quite popular as well as effective.
@Amin_hd Sup
*Good routine bro!*
Abs will always be noticeable if your body fat is low enough. This still doesn’t mean you shouldn’t work out your abs but 6 sets of to failure sets of just one type of ab workout a week is sufficient. Use the additional time to make sure your other muscles are exercised and remember to flex your core on the right exercises
no because i’m 6’1 130 and have barley visible abs so stop the cap
@@jake3938 everybody’s genetics are different unfortunately, just like some people store more fat in specific places, some will have more muscle in others. A good example of someone that is fit and has no abs is the rock
Legal in my whole life thinking sit ups do everything 🤦
Omg this is so helpful
Awesome workout
He’s literally making this video because he is sponsoring BANG ENERGY DRINK 🔥
Sponsored by
Who else is here watching this at 3am like me because the motivation has kicked in?
Awesome Workout
Got the 3am motivation at 4pm
But my question is how many sets and reps should I be doing and should I apply progressive overload for an workouts and if so how? Also, how often per week should I be doing all of these
Do 4 sets of 20 reps for each everyday
@@folkk1514 why everyday? Muscles have to recover, why would you do that to them if the process of them improving is through the rest and recovery. You workout to break them, then they get stronger as they heal. You are not giving them time to recover. I would start off doing it then wait 72 hours and do it again for beginners, then eventually work ur way to just doing it every other day once they are used to it and recover faster
@@patootie3529 forgot to mention to take a day break
More like 3 reps and 30 sets u can take a day off, and remember u can take a break in the day if u want lol.
@@patootie3529 72 hours of rest is too much and it kills the motivation plus who knows how much junk would be consumed during that time as it would literally make the workout useless