>>32912935
Bulk up Shoulder/chest/arms to build out the top of your “hourglass” in the short term. Long term is ofc lose the fat and work abs. (Diet cardio etc)

>Overhead Military press (could irritate spine if not seated)
>Dumbbell flys (front, lateral, reverse)
>Bench/pushups at different inclines
>Regular curls and hammer curls

I’d just keep it simple with these to get into the groove and see how your body responds to the input. Like other anon said do everything not to irritate the spine. I find sitting on an upright bench can help a lot. If you maintain a high intensity and lift comfortable but challenging weights and BRACE YOUR CORE while doing these, everything else will start “tightening up”.

Some opinions differ if directly working the abs will “over accentuate” them, think like a keg instead of six pack. Not sure how delicate your back is but I can see crunches and leg lifts irritating your spine leading to more downtime, less progress. This “background bracing” core work may eventually help support your back in ways you didn’t know possible.

Video volume

Video muted

Loop video

Back | Go to board

Board:

/adv/

Thread:

Asked on fit but ofc fit fag mods delete my post for no reason so i gotta ask hereHurt my back almost 10 years ago when i was a teenager, almost…

Asked on fit but ofc fit fag mods delete my post for no reason so i gotta ask here
Hurt my back almost 10 years ago when i was a teenager, almost…