Hi, I am not going to bore you with lots and lots of details, except what is necessary.
Now, let’s get down to business!
To achieve a perfect body there are certain things you need to do. Just as a person who wants to be strong, he has got to spend a few months lifting heavy objects and doing a serious workout.
A person who wishes to become a bodybuilder would have to do more sets and reps. And that would also be for weeks. however, we have got something that would make that journey to building a perfect body possible.
Table of Contents
HOW THE PROGRAM WORKS
Utilizing the most efficient exercise that is less time-consuming such as deadlifts, squats, and dip. This pattern of exercises targets impacting strength, muscle development, and conditioning, such that will allow the body to recover quickly and yet make a formidable impact. Usually, the exercise begins with a heavy lift and then to fast-paced circuits after which you will engage in a calorie-burning super set.
HOW OFTEN DO YOU PERFORM THIS EXERCISE?
The three different workouts shall be performed one at a time during the week and make sure you space a day in between to rest before performing the next workout.
HOW MUCH TIME DOES EACH SESSION REQUIRES?
Ordinarily, it will take about 40 minutes or even less to finish each session. So as you can see it is time Friendly if I may add.
You must complete every set in each workout before proceeding to another. Just follow the instructions as stated in their order until all the stipulated sets are finished. The weight you select for 2a, b, and c workouts must be your 10-rep maximum(10RM) which is the heaviest weight you can handle on the first set. Go with that weight for every other stipulated set doing as many reps as possible. Preferably perform this energetically but with a controlled speed.
WHAT IS REP AND A SET?
Just so you understand the terms. A REP is the repetition of any given exercise/workout that has to do with counting, while 10 repetitions for example is regarded as a SET. So I think it is simple and short that way. However, you may decide how many reps would make a set, depending on the number you can handle.
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WORKOUTS
FRONT SQUAT
6 SETS OF 3 REPS
Getting started with the barbell on the stand of a power rack that is about shoulder level. Get hold of the bar overhand and lift your elbows right up until your upper arms become straight to the floor. Then lift the bar off the rack hook allowing it to slide to your fingers, and that is where it shall be throughout the workout.
As much as you keep your elbow raised, you will not have to worry about losing balance. Squat as
low as possible and then push with your legs to a standing position.
WIDE-GRIP PULL-UP
4 SETS OF 10 REPS
Simply hold a chin-up bar with hands outside shoulder width. If you discover that 10 reps are too easy add weight. Finish your reps take a 30-second rest and then continue with the dip exercise.
DIP
4 SETS OF 10 REPS
Get to a parallel bar dip station and hang over the bars. Add weight or make use of a band complete your reps rest for 30 sec. and then move on to the dumbbell RDL.
DUMBBELL RDL
4 SETS OF 10 REPS
Maintaining your lower back in its natural posture, push your hips back as much as possible, then bend your knees. Keep the dumbbells in touch with your legs. Finish your repetitions, rest for 30 seconds, and then return to the wide-grip pullup. Keeping your lower
MEDICINE BALL SQUAT THRUST/PRESS
5 SETS OF 30 SECOND REPS
Grip a medicine ball with both hands and squat down. Then shoot your legs behind you so quickly that you get into a push-up position on the ground together with your hands on the ball. Turn back the motion swiftly to return up and then press the ball overhead. Do as many reps as possible in 30 seconds, rest for 15 seconds, and then go on to the dumbbell swing.
DUMBBELL SWING
5 SETS OF 30 SECOND REPS
Holding the dumbbell with both hands and position yourself in an athletic stance, let the weight drift between and back of your legs, and then forcefully swing it up to a high level. Do as many reps as possible in 30 sec, rest for 15 seconds, and then go back to the medicine ball squat thrust/press.
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HANG SNATCH
5 SETS OF 3 REPS
Grip the bar with an overhand grip, hands well apart on the bar, and bend slightly at the waist. Balance with your shoulders shrugged pulling/raising the bar right up in front of your chest and then overhead.
ONE-ARM ROW DUMBBELL
DO AS MANY AS POSSIBLE ON EACH SIDE
Bend and hold the bench with one hand, while you put your one knee on top of the bench, but make sure your other leg is on the floor and the other hand is free to pick up a dumbbell from the floor. Then start pulling the dumbbell to your chest.
SINGLE-LEG DUMBBELL DEAD-LIFT
DO AS MANY AS YOU CAN WITH 10RM ON EACH LEG
Put dumbbells on the ground in front of you and stand on one leg. Be sure you are balanced on one leg, bend down, and grab the dumbbells. Pause, and return to the starting position. Complete your reps, rest for 30 seconds, and then go back to the one-arm row.
JUMP SQUAT
5 SETS OF 30 SECOND REPS
Squat down and energetically jump as high as possible. Do this for like 30 seconds in a set, or perform as many as possible in each set. And continue with the sets until you finish it. Rest for like 15 seconds and then go on to the medicine-ball slam.
MEDICINE-BALL SLAM
5 SETS OF 30 SECOND REPS
Hold a medicine ball with both hands over your head and then slam it on the ground as hard as possible. Catch it again when it bounces back and repeat. Perform as many reps as possible for 30 seconds rest 15 sec. and then go back to the jump squat.
SNATCH GRIP DEAD-LIFT
6 SETS OF 3 REPS
Bend down and hold the barbell with your hands apart, in an overhand grip. Positioning your lower back in its natural stance, push with your hips driven with your legs forward until the bar is right in front of your thighs.
DUMBBELL SHOULDER PRESS
4 SETS OF 10RM
Grab a pair of dumbbells at shoulder level, squeeze your abs, and push the dumbbells right over your head. Finish your reps, take a 30-second rest, and then go on to the Bulgarian split squat.
CHIN UP
4 SETS OF 10RM
Get hold of a chin-up bar with both hands apart and then pull yourself up with your chin over the bar, and back down again to the starting position. Add weight if need be. Rest for 30 seconds after the completion of each rep, then proceed to a dumbbell shoulder press.
BULGARIAN SPLIT SQUAT
4 SETS OF 10RM
With an upright torso, bend your front knee right up until your back knee is closely making contact with the floor. Finish your reps, rest for 30 sec., and then go back for the chin-up.
By the way, the Bulgarian split squat can be done with weights such as dumbbells.
DUMBBELL CHOP
5 SETS OF 30 SECOND REPS (each side)
Grab a dumbbell with your 2 hands, swing your torso around as though you are chopping a tree, and keep your feet straight. Do as many reps as possible for 30 seconds rest for 15 seconds and then go on to the split jumping jack.
SPLIT JUMPING JACK
5 SETS OF 30 SECOND REPS
While performing a jumping jack move your feet forward and backward. Do this as many as you can for 30 seconds rest for 15 seconds and then proceed back to the dumbbell chop.
I am a health and fitness enthusiast. I take anything and everything that improves my health seriously. Hence, I try to share my knowledge in helping people that wish to up their health status to one that enables them to live strong with confidence.
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