I just want to share my workouts that im practicing for the past 3 months. My previously weight was 92 kg and i lost about 17 kg with this workout methods.
Week 1 = Monday : Workout A , Wednesday : Workout B, Friday : Workout A
Week 2 = Monday : Workout B, Wednesday : Workout A, Friday : Workout B
Workout A : Squats, 3 sets, 5 reps.
Bench press, 3 sets, 5 reps.
Weighted Chin-Up, 3 sets, 5 reps.
Exercise of your choice.. (I will do Bicep curls till failure )
Workout B : Squats, 3 sets, 5 reps.
Overhead Press, 3 sets, 5 reps.
Dead-lift, 1 set, 5 reps.
Chin-Up, 3 sets, 5 reps.
Exercise of your choice.. (I will do Triceps extension till failure )
You can start follow this workouts with doing 5x5, but you will need to switch to 3x5 soon enough as 5x5 is going to become much harder.
The weight used for the sets is static, meaning if you do 60 kg in set 1, you will do 60 kg in set 2 and set 3.
Rest time between every sets is 30 seconds to 1 minute.
This workout is followed although i had long working hours in my office. For beginners this workouts should be easy to be followed with a 3x5 ( 3 sets , 5 reps) for every workouts.
The diet that i follow is ketogenic diet with intermittent fasting. I will describe this diet more detail in my tomorrow post.
Commend below for what you think of my workouts..