Zytek XLNc Now that you’ve got your

Zytek XLNc Now that you’ve got your diet in place and you are comfortable with your new gym, it’s time to get a solid workout routine in place. Most guys want to be shaped like a V, myself included. Because of that, I stay away from exercises that require me to bend at the waist like rows and deadlifts. I’m going to mention a bunch of other exercises to do, and you may not be familiar with them. YouTube is your best friend right now. You can find instructional clips showing you how to do just about any exercise. If you can’t work out on a workout day, make sure to do something at home, like “burpees,” push-ups, and lunges. Saturday and Sunday have been omitted because they are designed to be rest days. Overtraining is just as bad as undertraining. Your body needs rest in order for you to be able to transform it.

Invest in a pull-up bar to use at home until you feel comfortable enough doing pull-ups at the gym. You can probably get a cheap one at Walmart. If you don’t already do lots of pull-ups, it may take up to a month before you can do a full set. Also, feel free to take the gym up on that free personal training package.

Here, I outline a workout routine that you can use for the first month of your workout program. Each month, you should attempt to substitute the exercises on this list with others that work that same body parts. In general, chest and arms are on Monday. Tuesday and Thursday are reserved for core muscles and cardio. Wednesday is for shoulders and back and Friday is for arms and legs. Each body is different, though, so you may want to tailor this to your specific case. Feel free to change it however you see fit. The only catch is that you have to stay committed to whatever schedule you ultimately decide to use.

Monday

Stretch

Flat Dumbbell Bench Presses

Incline Barbell Bench Presses

Pushups: 3 Sets To Failure

Incline Dumbbel Fly’s

Barbell Curls

Lying Tricep Extensions

Machine Preacher Curls

Tricep Rope Pushdowns

Behind The Back Barbell Wrist Curls

Tuesday

Stretch

Planks: 4 Sets, Holding For 1 Minute Or More

Crunches

Abdominal Wheel Rollouts

Pullovers

Machine Pullovers

Lower Back Hyper-Extensions

High-Intensity, Interval Training (“HIIT”)

Wednesday

Stretch

Arnold Presses

Side Dumbbell Raises

Lying Rear Deltoid Raises

Full-Range Lateral Deltoid Raises

Pull-Ups Or Wide-Grip Pull-Downs

Overhand Grip Barbell Rows

Close-Grip Pulldowns

Thursday

Stretch

Planks: 4 Sets, Holding For 1 Minute Or More

Crunches

Abdominal Wheel Rollouts

Pullovers

Machine Pullovers

Lower Back Hyper-Extensions

HIIT

Friday

Stretch

Bench Dips

 

15 seconds of high-intensity exercise followed by 60 seconds of rest or low-intensity exercise (repeat 10 times)

 

Working out is a must. Switching up your workout routine is just as important as going to the gym in the first place. For more ideas and tips on this whole process, feel free to check out the following links. They are laden with great information for people looking to take it to the next level.

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