Your Workout Routine Introduction
It took me a bit longer than a year to be able to do the following plan. If you start with that your muscles will go sore pretty fast. You probably have to take rest days. But don't lose motivation.
If you start with this plan you will achieve my physique faster than I did. You will workout calves and forearms three times a week because these muscles are hard to grow.
This plan starts at Monday and ends on Friday. I workout between 16:00 and 18:00 CET. Exercise explanations follow after I presented you the complete workout routine.
Benefits of a printed workout plan that you take to every workout
-You see your progress
-You have to push yourself to beat your max
-You don't forget how many reps or sets you have to do
-Faster progression
-Motivation
DB=DUMBBELL | BB=BARBELL | Reps=Repetitions
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Monday
Don't ego lift benchpress. If you fuck up benchpress you will have a bad time. If it happens roll the Barbell over your belly and stand up like you would deadlift and drop it. Don't give up if you lose motivation. It takes discipline to win.
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Tuesday
Tuesday seems to be a short day but don't be fooled. It is intense as fuck. Deadlifts and a lot of rowing make Arnold proud. If you just started working out like I expect it then you will a lot of time to be able to do all the reps for Pull-ups. It is recommended to start easy here because if you have a weak back it is easy to injure it also you maybe won't go sore.
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Wednesday
I fucking hate Leg day because you never show your legs. But still I do them and so will you. Imagine you get buff and look like a fucking ostrich. Girls don't like that. And seriously it just looks retarded. You better get some leg muscles growing.
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Thursday
Warm up your shoulders before you start this workout. Shoulders are the most injured muscle. Start with 2 Sets of Light-Weight Sitting Shoulder Presses to prevent injury. No Calve or Forearm training on Thursday.
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Friday
The best day.
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My Website: https://www.manosphorium.com/
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This is my transformation by the way:
I see the difference in all.
Thank you Mika!