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This is the best video on youtube on how to train like ayanokoji in the white room, welcome to my full comprehensive guide on how to do it. Physical Training Workout: Day 1: Push Day Push-ups: 4 sets x 15 reps Diamond push-ups: 3 sets x 10 reps Pike push-ups: 3 sets x 10 reps Dips (on parallel bars or chairs): 4 sets x 12 reps Decline push-ups: 3 sets x 12 reps Day 2: Pull Day Pull-ups (or assisted pull-ups): 4 sets x 8 reps Chin-ups: 3 sets x 10 reps Inverted rows (using a bar or table): 4 sets x 12 reps Bodyweight bicep curls (using a TRX band or similar): 3 sets x 12 reps Day 3: Leg & Core Day Pistol squats (or assisted pistol squats): 3 sets x 8 reps per leg Jump squats: 4 sets x 15 reps Hanging leg raises: 4 sets x 12 reps Russian twists: 3 sets x 20 reps (per side) Plank: 3 sets x 60 seconds Heavy Lifting (2x per week) Day 4: Upper Body Strength Bench press: 4 sets x 5 reps Deadlift: 3 sets x 5 reps Overhead press: 3 sets x 5 reps Barbell rows: 3 sets x 8 reps Dumbbell curls: 3 sets x 10 reps Day 5: Lower Body Strength Squats: 4 sets x 5 reps Romanian deadlifts: 3 sets x 8 reps Lunges (weighted): 3 sets x 10 reps per leg Calf raises: 4 sets x 15 reps Timestamps: 0:00 - Preface / The Five Pillars of Modern Society 0:32 - Addressing Brain Dead Youtube Comments 0:54 - Overview On What I Will Be Discussing 1:12 - Straight 7 System (Mindset) 1:48 - Rate yourself on the following abilities out of ten (actionable step) 2:02 - Create Your Mini White Room 2:41 - Dopamine Optimization 3:40 - White Room Diet 4:56 - Ayanokoji Physical Training Regiment 6:25 - Ayanokoji Mental Training Regiment 8:40 - Peace on the Streets FREE RESOURCES TO IMPROVE YOURSELF ---------------------------------------------------------------------------------------------------------------------------------------- For free ayanokoji full workout plan: https://dashboard.mailerlite.com/form... For free ayanokoji 30 day challenge: https://docs.google.com/presentation/... Join the Discord: / discord --------------------------------------------------------------------------------------------------------------------------- ayanokoji kiyotaka,ayanokoji,ayanokoji white room,kiyotaka ayanokoji,study like ayanokoji,how to be like ayanokoji,ayanokoji kiyotaka classroom of the elite,how to be like ayanokoji kiyotaka,how to study like ayanokoji kiyotaka,how to think like ayanokoji,ayanokoji cote,ayanokouji,ayanokoji childhood,ayanokoji best moments,ayanokoji amv,how to be like kiyotaka ayanokoji,whiteroom training method,cote,train yourself like kiyotaka ayanokoji #ayanokoji #classroomoftheelite #whiteroom #ayanokojikiyotaka #ayanokojiedit @EgsPhilosophy