>>76665274
idk

>>76665274
Yes.

>>76665274
just diet retard

>>76665274
The primary part of your plan is unnecessary.

>>76665274
ab rollers suck man just do crunches like how every other bodybuilder throughout history has done rofl

>>76665274
It doesnt matter because you'll never put in the work. If you really wanted it, you'd already be lifting and not worried about some arbitrary timeline.
If someone does tell you a timeframe you find acceptable, you'll go the gym then quit in a few months when you see no progress and then go back to making "how to achieve" threads with a pic of Gooky the anime character waiting for someone to "redpill" you on how to get jacked without doing anything. loser

Please give ab routine

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>>76665516
>The primary part of your plan is unnecessary.
it's detrimental bot, not unnecessary
>>76666814
>Please give ab routine
all supposed abs excercise are in fact iliopsoas not abs
>but this that the other
no, it's all garbage
u must switch iliopsoas off to get to abs
>but u just said it's impossible to isolate abs from iliopsoas human
no bot, i said all conventional supposed abs movements are garbage

but i have found the solution
>what is it ?
give enough slack to iliopsoas so that it's rendered ineffective
>how?
lay on back
>ok
curl legs up and let them fold atop of pelvis - full knee flexion and full hip flexion
>ok
with counterbalance of 2 light dumbbells in straight arms moved past head u lift pelvis and folded atop it legs up
>and?
and hold, that's it, your legs will want to flex because psoas will want to take over - resist the urge :D enjoy full set of washboard abs :D

>isn't that sorta like dragon flag?
well yeah, except it works ABS unlike dragon flag - it's fucking genious

>>76665274
weighted incline crunch + ab roll or hanging leg raise.

you only build muscle when on progressive overload