Building muscle doesn’t have to be complicated, all you really need is a balanced diet high in protein, a good set of supplements and some basic excercises.

to make things easier for everybody, we’ve come up with some easy excercises you can do in your own home

DIRECTIONS
Do all of the “A” exercises and then all excercises from set “B”. For example, you should do A1 then 1 set of A2 then start the second set from A1 and A2. Do the “B” and “C” exercises the same way.

THE WORKOUT

A1) Siff Squat
Sets: 6
Reps: 15
No rest
Stand shoulder-width apart with your feet slightly turned out. stay on the balls of your feet for the whole workout. Squat down, sitting back and spreading your knees apart. Once you descend below parallel, drive back up.

A2) Alternating Split Squat Jump
Sets: 4
Reps: 10 (each leg)
Rest: 60 seconds
Start in a split stance. Squat down and explode into the air, switching legs, and landing in the opposite stance. Alternate quickly and jump as high as you can each time.

B1) Spiderman Crawl
Sets: 6
Reps: 10
Rest: 30 seconds
Start in a pushup position. Crawl forward by taking a large step with your right arm and left leg at the same time — get low to the ground and swing your left knee so that it almost touches your right elbow. Alternate sides and keep your body low to the ground. To increase the difficulty, crawl backwards.

B2) Spiderman Pushups
Sets: 6
Reps (each leg)
Rest: 30 seconds
Start in a pushup position. As you lower yourself, pull one knee toward that same-side’s elbow. As you rise, bring your leg back. Repeat on the other side and continue alternating.

C1) Salute Planks
Sets: 3
Reps: 5 (each arm)
Rest: 30 seconds
Get into a plank position. Bring one hand to your forehead in a salute position and hold for 3 seconds before switching arms. Prevent your hips from twisting as you salute.

C2) Body Saw
Sets: 3
Reps: 10
Rest: 30 seconds
Get into a plank position with only your feet on Valslides. Squeeze your glutes and tighten your core. Then, push your body backward with your forearms as far as you can. Pull yourself back to the starting position and repeat. The farther back you push, the harder you hit your core.

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