Celebrity fitness/nutrition/lifestyle expert. Best-Selling Author. Wants you to fulfill your purpose and live an energetic, passionate life.
Celebrity fitness/nutrition/lifestyle expert. Best-Selling Author. Wants you to fulfill your purpose and live an energetic, passionate life.
This post was published on the now-closed HuffPost Contributor platform. Contributors control their own work and posted freely to our site. If you need to flag this entry as abusive, send us an email.
The Perfect Workout Routine
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 Machine - 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)
Advertisement
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 - 4 sets of 10 to 15 reps
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.
This is how I look at 56 years old, I’m not a fitness model but I feel better at almost 60 then I did at 30.
Advertisement
Support HuffPost
Our 2024 Coverage Needs You
Your Loyalty Means The World To Us
At HuffPost, we believe that everyone needs high-quality journalism, but we understand that not everyone can afford to pay for expensive news subscriptions. That is why we are committed to providing deeply reported, carefully fact-checked news that is freely accessible to everyone.
Whether you come to HuffPost for updates on the 2024 presidential race, hard-hitting investigations into critical issues facing our country today, or trending stories that make you laugh, we appreciate you. The truth is, news costs money to produce, and we are proud that we have never put our stories behind an expensive paywall.
As Americans head to the polls in 2024, the very future of our country is at stake. At HuffPost, we believe that a free press is critical to creating well-informed voters. That's why our journalism is free for everyone, even though other newsrooms retreat behind expensive paywalls.
Our journalists will continue to cover the twists and turns during this historic presidential election. With your help, we'll bring you hard-hitting investigations, well-researched analysis and timely takes you can't find elsewhere. Reporting in this current political climate is a responsibility we do not take lightly, and we thank you for your support.
Thank you for your past contribution to HuffPost. We are sincerely grateful for readers like you who help us ensure that we can keep our journalism free for everyone.
The stakes are high this year, and our 2024 coverage could use continued support. Would you consider becoming a regular HuffPost contributor?
Dear HuffPost Reader
Thank you for your past contribution to HuffPost. We are sincerely grateful for readers like you who help us ensure that we can keep our journalism free for everyone.
The stakes are high this year, and our 2024 coverage could use continued support. If circumstances have changed since you last contributed, we hope you’ll consider contributing to HuffPost once more.