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Workout

The document provides an exercise routine that includes: - 30 minutes of cardio daily first thing in the morning on an empty stomach - Total body resistance training 3 times a week focusing on sets of 15-25 reps to burn out muscles without building huge size - Keeping rest periods short between resistance training sets to add a cardio component The routine also outlines a 3 day split including: day 1 focusing on upper body exercises in supersets, day 2 focusing on bicep and tricep supersets, and day 3 focusing on legs with a triple set of hack squats, leg extensions, and prone hamstring curls completed with short rest periods between sets.

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89 views2 pages

Workout

The document provides an exercise routine that includes: - 30 minutes of cardio daily first thing in the morning on an empty stomach - Total body resistance training 3 times a week focusing on sets of 15-25 reps to burn out muscles without building huge size - Keeping rest periods short between resistance training sets to add a cardio component The routine also outlines a 3 day split including: day 1 focusing on upper body exercises in supersets, day 2 focusing on bicep and tricep supersets, and day 3 focusing on legs with a triple set of hack squats, leg extensions, and prone hamstring curls completed with short rest periods between sets.

Uploaded by

bsimenhoff
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as DOCX, PDF, TXT or read online on Scribd
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exercise

In terms of exercise, you should perform about 30 minutes of cardio five times a week as soon as you wake
up in the morning -- on an empty stomach.
You should also do a total body resistance workout at least three times per week. Keep your reps
between 15 and 25 per set, which will ensure that you don’t build huge muscles, but that you really
burn them out and fatigue them
Also, you should keep your rest periods as short as possible in-between sets so that your resistance
training is cardio-intensive as well.
The focus was mainly on his six-pack abs

core
every other day.

Hanging leg raise: knees to chest. slowly

Standing cable oblique twist: arms straight. slowly

day 1: upper body


All the upper-body exercises should be performed as supersets.
Chest
Incline dumbbell press
Seated pec dec flye
Rest for 60 seconds and repeat both exercises back to back. 

Shoulders
Dumbbell lateral raise. 2x15
Reverse pec dec flye: 15, rest 1min, 15

Back x2
Lat pulldown x2
Seated row 15, rest 1min, 15

day 2: biceps/triceps
Bicep/tricep superset No. 1
Dumbell bicep curl: 15 ea side

Dumbell tricep kickback: Kneel over the bench with one arm supporting your body. Grasp a
dumbbell. Position your upper arm parallel to floor. Extend your arm until it is straight. Return and
repeat. Continue with the opposite arm.

Rest for 60 seconds, and then start over with dumbbell bicep curls. Do three of these supersets.
Bicep/tricep superset No. 2
Rope tricep pulldown: Face the high pulley and grasp the rope at the bottom. Place your elbows at
your sides. Extend your arms downward. Release until your forearms are close to your upper arms
(with your hands no higher than your chest). Repeat.

When you are finished your set, do the next one immediately.

Rope hammer curl: Grab the rope with your palms facing your body and stand straight up. Put your
elbows at your sides and keep them locked there. Curl your arms up and try to touch your shoulders
with your hands, keeping your wrists locked and your palms facing inward.
Slowly return to the starting position and repeat for 15 reps, rest for 60 seconds, then start over with
the rope pulldowns. Do three of these supersets.

day 3: legs
The following three exercises must be performed in succession as a triple set.

Hack squat: Lie supine on the back pad with your shoulders under the shoulder pad. Place your feet
on the platform slightly higher than the base of the sled. Extend your hips and knees. Release the
dock levers. Lower the sled until your knees are just short of complete flexion. Raise the sled back up
by extending your knees and hips.

Repeat for 10 reps, then move on to the next exercise.

Leg extension: Sit on the apparatus with your back against the padded back support. Place the front
of your lower legs under the padded lever. Position your knee articulations at the same axis as the
lever fulcrum. Grasp the handles on the sides for support. Move the lever forward by extending your
knees until your legs are straight. Return the lever to the original position by bending your knees.

Repeat for 10 reps and go to the following exercise.

Prone hamstring curl: Lie prone (face down) on the machine and hook your legs underneath the
pad; the pad rests on the back of the ankle, below the calf. Raise the weight until it feels comfortable
while holding on to the hand grips. Lower and repeat for 10 reps.  

Rest for 60 seconds, and start over with the hack squat.  Do three of these sets.

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