My fitness Program

Main Program

Sunday

• 20-60 seconds all-out sprint + 10 seconds rest x 8-12 rounds.
• try to get to maximum heart rate.

Monday

• Barbell Deadlift 3x5
• Overhead Press 3x8
• Chest Supported ROW 3x12
• Leg Extension 3x12
• Seated Cable Flyes 3x12
• Crunch 3x12
• Overhead Cable Tricep Extension (Bar) 3x12

Tuesday

• Rest Day.

Wednesday

• 35 minutes of moderate intensity cardio, 75-80% of maximum effort.

Thursday

• Hack Squat 3x10
• Dumbbell Incline Press 3x8
• Reverse Grip Lat Pulldown 3x10
• Barbell Hip Thrust 3x12
• Face Pull 3x12
• Dumbbell Lateral Raise 3x10
• Lying Leg Curl 3x10

Friday

• 60-90 minutes of Zone 2 cardio.
• Ideally you should get 150-200 minutes of zone 2 cardio, to achive that you should mesh zone 2 cardio with your daily activities.

Saturday

• Barbell Back Squat 3x6
• Barbell Bench Press 3x8
• Lat Pulldown 3x10
• Romanian Deadlift 3x10
• Assisted Dip 3x8
• Standing Calf Raise 3x10
• Dumbbell Supinated Curl 3x10

Minimal Program

First Day

• Flat Dumbell Press 1x10 1x5
• Dumbell Romanian Deadlift 2x10
• 2-Grip Lat Pull Down 2x12
• Bulgarian Split Squat 1x12
• Overhead Cable Tricep Extension (Bar) (Dropset) 1x12
• Cable Lateral Raise 1x15
• Standing Calfe Raise 1x15

Second Day

• 35 minutes of moderate intensity cardio, 75-80% of maximum effort.

Third Day

• Hack Squat 1x10 1x5
• A1. High Incline Close Grip Smith Bench Press 2x12
• A2. Chest Supported Row 2x12
• Leg Curls (Drop set) 1x12
• EZ-Bar Biceps curl 1x12
• Cable Crunchs 1x15

Exerces Snaks

Exercise Snaks are a way to either enhance or maintain thing like VO2 max, muscular endurance, etc.

Exercise snaks are most useful when you’re not keeping up with your fitness routine. And under those conditoins exercies snacks are a terrific way to maintain the fitness that you’ve already built and developed.

• Exercises Examples:
  • jumping jacks
  • run up stairs
  • push ups
  • pull ups
  • dips
  • plank
  • wall sits

Flexibility

Holding static stretches is the best way to improve your overall flexibility. Hold each major muscle group in a static stretch for 30-60 seconds and repeat daily. I do this at night before sleep.

While holding the stretch, long exhales will further relax muscles and deepen the stretch.

Supplements

I don’t take any Supplements.

Tags: #Fitness