# Thick mass beast

The full Reddit /r/BodyweightFitness Recommended Routine. Do this 3 times a week. Eg. Mon, Wed, Fri. Aim for more reps on every workout. For progressions, level up after you have reached maximum reps for an exercise.

## Warmup

- 1 × 30s Dead Bug
- 1 × 10 Dead Hang

## Strength Work

- **Chest and hamstrings · 3 rounds**
  - 5-8 Dip (Parallel Bar)
  - 5-8 Deadlift (Single-Leg Romanian)
- **Bicep tricep · 3 rounds**
  - 5-8 Row - Other
  - 5-8 Push-Up (Diamond)
- **FOREARM!!! · 3 rounds**
  - 10-30s Dead Hang
  - 8-12 Wrist Curl (Palms-Down, Seated) - Dumbbell
  - 10-30s Wrist Curl (Seated Palms-Up) - Dumbbell