hi! i honestly don't know what to write here as an intro-
anyways in this book i can show you ways to masculinize your body by working out! i know for me it's helped ease my dysphoria a lot, and i hope it helps you too!
-beginner friendly
you don't...
Feel free to switch around or alter these plans. You can increase reps, change exercises, or for things like push-ups do half push-ups.
Day 1: Chest - Your choice of Warm Up/Stretching - • 4x4 push-ups • 4x4 pike push-ups • 4x4 diamond push-ups (i highly recommend doing half diamond push-ups) - Warm Down (for my warm downs i usually just do core and shoulders/back) - • 5x2 crunches • 5x2 crunch to twist • 5x2 6 inches • And then I do this: https://vm.tiktok.com/ZM8W4YKfx/
Day 2: Bicep & Tricep - Your choice of Warm Up/Stretching - • 4x4 half kneeling dumbbell single arm row (do 4x4 of this for each arm) • 4x4 dumbbell curls (for 4x4 if this for each arm) • 4x4 decline push-ups (you can use a bed, sturdy chair, exercise ball or bench for this) - Same Warm Down I listed above -
Day 3: Legs - Your choice of Warm Up/Stretching - • 5x2 lunges with added weight (look up lunge with dumbbell) • 5x2 squats with added weight (see picture for how to hold dumbbell) • 5x2 narrow stance pulse squat with added weight (see picture for how to hold dumbbell) - Same Warm Down listed one Day 1 -
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