Come Workout With Me
Before working out I sat around 110 while practicing six times a week, as I started this routine I sit at 103 even while I eat fat foods like chipotle and cookies. Percentage wise I was around 20-25% now I’m down to 13-15% for my body Fat! That’s what this has done for me so thought to share
Here’s the workout on text
Arm Day
Don’t do every workout on this list for this day decide what you want to focus on (triceps or biceps) and do those mainly but still do all the shoulder workouts and at least 2 of the unfocused muscle groups workouts
. Biceps
-Preacher curl machine
(4x12-failure)
-Standing bicep curls
(3x12-failure)
-Cross body bicep curl
(3x12-failure)
-Hammer curls
(3x12-failure)
. Triceps
-Straight bar tricep pull downs
(3x12-failure)
-Overhead seated tricep extension
(4x12-failure)
-Skull crushers
(4x12-failure)
-cross body cable tricep extension
(4x12-failure)
. Shoulders
-IYT’s
(3x8-failure) on all 3 areas
-shoulder press machine
(4x12-failure)
Cross body straight arm cable pulls
(3x12-failure)
30 min cardio (MANDATORY)
Core (optional)
*should at least do 100 crunches
Leg Day
-front squat/back squat
(4x12-failure)
-hack squat
(4x12-failure)
-Hamstring curl
(4xFailure)
-Quad extension
(4xfailure)
-good girl machine
(3xfailure)
-bad girl machine
(3xfailure)
30 min cardio (MANDATORY)
Core (optional)
*should at least do 100 crunches
Back day
-wide grip pull down
(4x12-failure)
-neutral grip pull downs
(4x12-failure)
-close grip pull downs
(4x12-failure)
Seated row pulls (single arm)
(3x12-failure)
Straight arm lat pull-down
(4x12-failure)
Db chest support rows
(4x12-failure)
30 min cardio (MANDATORY)
Core (optional)
*do at least 100 crunches
*(For all workouts except for chest support rows lower weight on last set and go complete failure)
Cardio Core
Rest Day
30-45 min cardio
Full core workout
Crunches x100
Planks 3x60secs-failure
6in holds 3x60secs-failure
Leg lifts x50
Russian twist x100 each side
Side crunches elevated with weight 2x25each side
Push ups x100
#working out is my therapy #fitlifestyle #fitgirlie #bodytransformation #bodytransformation #gym #gymrat#workoutsforsummer #summerbod #healthylifestyle2024
Achieving fitness goals requires dedication and a well-structured workout plan. This guide outlines a balanced approach involving various muscle groups. A sample week's routine includes specific exercises for arms, legs, and back, as well as mandatory cardio sessions. By focusing on body fat reduction through consistent practice and mindful eating, I successfully transitioned from 25% body fat to 15%. Incorporating variety in workouts not only prevents monotony but also promotes muscle growth and endurance. Additionally, integrating core workouts is essential. These exercises enhance stability and overall strength, which can lead to improved performance in other workout areas. It is also beneficial to track your progress, adjusting workout intensity and nutrition strategies to stay aligned with your fitness goals. Remember, rest days are crucial for recovery, allowing muscles to rebuild stronger. Ultimately, embracing a fit lifestyle can transform not just your body, but also your mental well-being, offering a path to a healthier and happier you.
What does failure mean? I’m a brand new wrestler and know NOTHING AT ALL any tips 😭