a) Get a proper V-shape
b) Get a two pack
c) Arms kinda buffed
d) Overall Body growth
Also what diet i should follow.
Most people would voice a month is not enough time to gain anything done, but that's not true.
For you, simply get whey protein from a nutrition store and filch it before and after you pull.
Do this routine 4 times a week:
Dumbbell Pullovers 1 X 8 - 10 reps
Barbell Overhead Shoulder Press 1 X 8 - 10 reps
Seated Rows 1 X 8 - 10 reps
Bench Press 1 X 8 - 10 reps
Barbell Bicep Curls 1 X 8 - 10 reps
Tricep Extensions 1 X 8 - 10 reps
Weighted Pullups 1 X 8 - 10 reps
Weighted Dips 1 X 8 - 10 reps
Standing Calf Raises 1 X 8 - 12 reps
Sit ups- 1 X 10 - 15 reps
try menhealth.com or something that is abundantly to ask. But if you have size on you later just do bench press and shoulders and lats.
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