25min Home Muscle 25분 집근육| Chest & Core workout. 3 Day Split |

I am Kane. 49 Years old who lost 100LBS, from 250LBS to 150LBS. This is simple 25 min. home workouts with a few equipment to be healthy, strong and look good. ⚡️ STOP WAITING. PRESS PLAY AND MOVE. Get Your FREE Workout Tracker Spreadsheet: 👉 https://forms.gle/PbFwr1633cb2SQq98 No complicated plans. No fitness entertainment. Just results. ▶️ NEWBIES START HERE (Beginner Playlist): 👉    • Start Here Level 1 – Beginner Foundation t...   🥗 FIX YOUR DIET (10 Simple Rules Video): 👉    • 10 Nutrition Rules for Men Over 40 | Simpl...   🏋️‍♂️ THE SIMPLE HOME MUSCLE 40+ SYSTEM • Time: 20–25 minutes • Target: 10 reps per set • Rule: Hit 10 reps? Then Increase the weight next time (Progressive Overload). [ ⏳ 2-DAY SPLIT NORMAL: 20-Min 10 rep circuit ] • 4 sets total. 1-min rest after circuit. Go at your own pace. 💪 Upper: Push-ups | Rows | Lateral raises | Shoulder press | Bicep curls 💪 Lower: Squats | Calf raises | RDLs | Hip thrusts | Leg raises [ ⏳ 2-DAY SPLIT ADVANCED: 20-Min 10 rep circuit ] • 4 sets total. 1-min rest after circuit. Go at your own pace. 💪 Upper: DIP | Pull Up | Lateral raises | Shoulder press | Bicep curls 💪 Lower: Squats | Calf raises | RDLs | Hip thrusts | Leg raises [ 🚀 3-DAY SPLIT : Burn out drop ] • 4 Sets total. Right after the 4th set, do 2 lighter max-rep drop sets. 💪 Upper: Push-ups | Rows| Lateral raises | Leg raises 💪 Shoulders & Arms: Shoulder press | Hammer curls | Close Grip push-ups | Rear delt fly 💪 Lower: Squats | Calf raises | RDLs | Hip thrusts | Ab wheel/ Shoulder tap [ 🚀 3-DAY SPLIT ADVANCED : Burn out drop ] • 4 Sets total. Right after the 4th set, do 2 lighter max-rep drop sets. 💪 Upper: Dips | Pull-ups | Lateral raises | Leg raises 💪 Shoulders & Arms: Shoulder press | Hammer curls | Close Grip push-ups | Rear delt fly 💪 Lower(Burn out set start at 3rd): Squats | Calf raises | RDLs | Hip thrusts | Ab wheel/ Shoulder tap --- 🥦 10 QUICK NUTRITION RULES 1. Cut the sugar. 2. Drop the junk food. 3. Light breakfast. Balanced lunch & dinner. 4. Drink water constantly. 5. Prioritize lean protein. 6. Snack smart (Nuts, fruit, jerky. No dried fruit). 7. Add veggies to every single plate. 8. Zero liquid calories (No soda, juice, or alcohol). 9. Learn to spot "false hunger" from processed foods. 10. Plan your treats. Control the portion. --- 📊 THE PROOF: 622workouts completed in 2024–2025. • Today: Day 792 Since 2024 | 169 in 2026 7/12/26 • No excuses. Built for your joints. Built for your strength. #simplehomemuscle #homeworkout #fitnessover40 #mensfitness #buildmuscle #loseweight #beginnerworkout #homegym #over40fitness #dumbbellworkout --- ⚠️ Disclaimer: Educational purposes only. Not medical advice. Consult a healthcare professional before starting.