Hey everyone, looking to build lean muscle in as little time as possible? How would you like to look better by putting in a mere 10-20 minutes a day? You an do it if you put your mind to it and want it, if you're to lazy to look and feel better so you can enjoy more days of your life I don't know what to tell you. Wanna hear the 5 day workout that all you need is an exercise ball and some dumbbells to start?
Day One-Back
Dumbbell Pullovers
Dumbell Rows 2 sets 8-15 reps
Day Two Chest
Dumbbell Flyes
Bench Press 2 sets 6-15 reps
Day Three Legs
Squats 3 sets 15-25 reps
Lunges
Stiff Legged Deadlifts 2 sets 12-15 reps
Calves slow and standing 5 sets 20 reps
Day Four Shoulders
Laterals (Front or Side)
Overhead Press 2 sets 8-15 reps
Day Five Arms
Standing Curls
Seated Curls
Dips
Overhead Extensions 2 sets 12-15 reps, if you want a SICK pump do all of these exercise one after another, with no rest between exercises.
Take 2 days off in between, if your schedule makes it difficult to complete it combine body parts... i'll post giing more detail but certain bodyparts like shoulders triceps, or back biceps can be combined for great results
Maintain a healthy diet, eat carbs and don't go overboard on protein and you will see awesome results.
I keep it at a mere 2 sets because it is enough to trigger muscle growth. By adding rest pause, preexhaust, and super slow reps, stuff I will discuss in future posts it is FAR SUPERIOR than adding sets to a workout
Talk to you again tomorrow!
Tony