Are you too tight on time to get to the gym?
Do you want to get in shape but simply can’t live in the gym?
Good me either!
Being healthy, lean, fit and vibrant doesn’t need to consume your day, in fact if it is you are probably workout too much and if I had to guess your gains aren’t what you would like them to be.
Your body adapts to your workout stimulus during rest and recovery, not in the gym.
Let me say that again because I want you to remember it….
Your body adapts to your workout stimulus during rest and recovery, NOT in the gym.
The key is to workout and then get out of the gym as quickly as possible.
Here is the time tested, bullet proof routine that works 100% of the time as long as you do the work.
Monday or Day 1
Chest, shoulders, triceps and abs
Chest Press 4 sets of 10 to 15 reps
Incline Chest Press 4 sets of 10 to 15 reps
Pec Dec or Fly 4 sets of 10 to 15 reps
Shoulder Press 4 sets of 10 to 15 reps
Lateral Raise 4 sets of 10 to 15 reps
Triceps Machin 4 sets of 10 to 15 reps
Triceps Press Down 4 sets of 10 to 15 reps
Planks 4 one minute rounds (do a plank for a minute, rest 20 or 30 seconds and then do another round. Do this 4 times)
Wednesday or Day 2
Legs and abs
Leg extensions 4 sets of 10 to 15 reps
Leg Press 4 sets of 10 to 15 reps
Lunge 4 sets of 10 to 15 reps
Leg curl 4 sets of 10 to 15 reps
Calf raise 4 sets of 10 to 15 reps
Crunches 4 sets of max reps
Friday or Day 3
Back, Biceps, Abs
Pulldowns 4 sets of 10 to 15 reps
Rows 4 sets of 10 to 15 reps
Close Grip Pulldowns 4 sets of 10 to 15 reps
Bicep Curls
Preacher or Machine Curls 4 sets of 10 to 15 reps
Planks 4 one minute rounds (do a plank for a minute, rest 20 or 30 seconds and then do another round. Do this 4 times)
The key to this workout is very short rest. You want to keep tension on the muscles at all times and rest only 20 to 30 seconds between sets. This is called time under tension and it works your muscles without causing any joint issues.
I will get deeper into this in a future article but for now take action using the Perfect Workout Routine and start seeing the progress you want.
