Here’s a simple example: say you’re curling a barbell for three sets of 10 reps with 60 pounds. during your next workout, do three sets of 11 reps. then, do three sets of 12 reps and then 13. Warm up – 5 10 minutes on a bike, rowing machine, jumping jacks, running up and down your stairs, etc. get the blood flowing and your muscles warm. [29] pick one exercise for each big muscle group – quads, butt and hamstrings, push, and pull. [30] do 2 5 sets for each exercise. (start with lower sets to begin with.).
Eat enough protein and train heavy to lose fat and keep your muscle. do this until you get down to a low enough body fat percentage (10 11% for men, 17 18% for women). now, increase your caloric intake slightly. build strength and muscle until you’re at your desired size. A “rep” is a single repetition of a given exercise; think curling a dumbbell up and lowering it back down again. a “set” is a cluster of repetitions performed back to back with no rest in. Lower body workout: add 5 reps to each set. rest. upper body workout: add 5 reps to each set. 25 mins of continuous movement. rest. week 4: full body workout: add 5 reps to each set. 25 mins of continuous movement. lower body workout: add 5 reps to each set. Pull your shoulder back and down while keeping your back flat at about a 60 degree angle. and while keeping your hips high and chest up, pull the barbell in towards your stomach and aim for your belly button. squeeze your shoulder blades at the top, then extend your arms back to your starting position. repeat.
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