If you want to hit all the muscles in your back, you should focus on these exercises or ones like them:

Lat pulldown:
Seated Rows:
Back extensions:
shrugs:

You should aim for 6-12 reps with four sets on each exercise.

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What should you do for a leg-workout to maximise hypertrophy.

firstly you want to target each of the main leg muscles, glutes, hamstrings, quads and calves.

A potential leg workout could look something like this

Hamstring curls
seated calf raises
hip-thrusts
leg-extensions

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For your warmup do you:

A. do a warmup set at lower weight

B. do Dynamic stretches

C. do static stretches

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Warming up before each workout is essential to preventing injury.

Correct form for each exercise is also essential to preventing injury and targeting the correct muscle group

A standard Chest focused workout could be

4 sets of incline chest press
4 sets of incline chest flys
4 sets of decline chest flys
4 sets of machine flys

This arrangement will hit every muscle in the chest.
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It is advised to get 3 minutes of rests per set to ensure failure is achieved throughout your workout
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How much protein do you aim for everyday ?
#Protein #Fitness #nutrition

#digiplat The optimal amount of daily protein intake per day is:
(0.8 * weight in lbs) in grams: ex (200lbs * 0.8) = 160 grams per day