basicly i have 3 kids
a sexy as fk wife (you jelly)
and a job that i spend 50 or more hours at per week
my wife works on my days off so im watching the kids on off days

im basicly wanting to get a buff look but i dont have weights at home or the time to go to the gym anyone have a good routine or something for self lifts
like at home things that dont require the help of weights or exercise equipment that can achieve this?

If you want to get buff you have to put the time in...simple as that

Your best bet is Lightman.

But don't insult him with your peasant offerings, he would not lower himself to work on a routine for you.

However, he is motivated by the intrinsic value he gets from helping out others for free, he often fills help threads with informative and helpful information, especially to newcomers such as yourself, goodluck man

so doomed to be unfit and die an early age

got it

okay thread closed

get a pull up bar and a something to do dips on, then google all of these exercises

pushups
pullups
planks
L-sit
handstand
dips

etc. (look up body weight exercises if these interest you)

How much you pay

Maybe spend less time at your job then you could have free time to actually work on getting in shape.

Maybe spend less time on your precious little family and actually go lift n fuk bitches

I got a great workout. Lmk how much you pay. I can even show results before and after of a few people I've taught these simple routine...it's really muscle connection with the mind..only you can build your temple.

For the right price I can bestow upon you an ancient chinese trick to incorporate into your workouts that's SO easy, you just might get too shredded.
Trainers hate it, and supplement companies have tried to cover it up But, YOU can learn it for the nominal fee of 2500 fg