Workout
Content
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 row15, 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.
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 row15, 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.
