THE STRUCTURE

Warm-up it’s actually that tedious part of the routine Everyone hates but it’s crucial for high quality, endurance and performance follow below a easy way to do it 

Here’s a brief overview of the warm-up:

1. 8 inward hip rotations, 8 outward hip rotations (each side)
2. 8 forward arm circles, 8 backward arm circles.
3. 2 minutes jumping rope.
4. 8 walk-outs.
5. 12 deep reverse lunge to knee raise.
6. 12 deep reverse lunge to knee raise.
7. 15 squats with a 10-rep pulse at the end.

Now get into the routine 

It’s crucial to workout 2 muscle groups at least every day 

Let’s start with the hardest ones Chest, legs, abs + cardio

Let’s divide the total process in two days 

1-Chest, legs, abs + cardio 

2-Biceps, triceps, back, abs + cardio 

Chest: 

• Beginning your workout with heavy multijoint movements
• Hitting the muscle from a variety of angles
• A high amount of overall volume (number of exercise, sets, reps)

1- dumbbells bench press 

6-8, 6-8, 8-10, 10-12 reps (rest 60-90 sec.)

2-barbells bench press medium grip 

5 sets, 8 reps (no rest)

3-incline dumbbells flyes

3 sets, 10, 10, 12 reps (rest 60-90 sec.)

4-push-ups 

3 sets, to failure (rest only as needed)

Legs: 

DEADLIFT

You’ll need Barbell 

4 sets 7reps 

30 seconds rest between sets 

FRONT SQUAT

You’ll need Barbell 

4 sets 7 reps 

30 seconds between sets 

Abs 

Sit-ups 

5 sets 

15-20 reps or to failure

Flat bench legs pull in 

5 sets 

15-20 reps or to failure 

Crunches 

7 sets 

30-40 reps or to failure 

Cardio 

Elliptical machine 

Select 7 songs 

Start running at level 1 increase one level each song 

Run normal and push yourself to the limit 

Run as fast as you can 45 seconds before the end 

of each song 

————

Day two 

Triceps 

Dip machine 

5 sets, 8, 8, 10 reps (60-90 seconds rest)

Seated dumbbell press 

5 sets, 8, 10, 12 reps (60 seconds rest)

Dip machine 

3 sets, 8, 8, 10 reps (60-90 seconds rest)

Biceps: 

Barbell curl 

7 sets, 6-8, 6-8, 8-10, 8-10 reps

Alternate incline dumbbell curl 

5 sets, 8, 8, 10 reps

Back 

Pull ups- chin up 

4 sets 8-10 reps, 

Barbell dead lift 

5 sets, 15, 12, 10, 8, 6 reps 

Abs 

Sit-ups 

5 sets 

15-20 reps or to failure

Flat bench legs pull in 

5 sets 

15-20 reps or to failure 

Crunches 

7 sets 

30-40 reps or to failure 

Cardio 

Elliptical machine 

Select 7 songs 

Start running at level 1 increase one level each song 

Run normal and push yourself to the limit 

Run as fast as you can 45 seconds before the end of each song 

So, start doing it 

For each week you’ve got 7 days 

Routine Day one

Monday, Tuesday 

Routine Day two

Wednesday, Thursday 

Routine day one 

Friday, Saturday 

Routine day two 

Sunday 

I do not recommend resting days 

During the week, I do recommend 

Take a break of the Routine each 30 days 

(2 resting days per month) 

I do not believe in more muscles groups 

I believe this two muscles groups really 

Cover and impact all of the muscles 

Simplicity it’s key to success 

Drinks lots of water 

Follow nutrition plan. “check Previous article”