Plank 60s 3× Sets Dumbell russian twist 60s ×3 Sets Reverse crunches 60s ×3 Sets Leg raises 60s 3× sets Bciycle crunches 60s 3× Sets Scissors 60s 3× Sets If you eating good and work good you going in the

Greek yogurt 23 g protein per 8-oz serving Cottage cheese 14g 1/2 cup serving 3.yellowfin tuna 25 g per 3-oz serving 4.Octups 25 g Per -oz serving Pork chopa (Boneless) 26 g Per 3-oz serving

1.More muscle. You can find studies showing that squat and deadlift increase the release of GH and testosterone than any other exercise. These A large Torso Squat and deadlift dont work only on the legs

If you practice a lot both you not beacome stronger the most problem is the Nutrition you need to eat good food not junkfood and you need to write to me in the comments and i build you nice diet for you

AB program To people than can practice four days a week if you can more do another program Pratice 1 Legs,Back and Front hand Legs Squat 3×6 And do the most weight you can do in six reps And do six reps