Workout plan to boost your natural muscle quality & development (longevity) !
Workout in a 23 hour fasted state
Goal: to boost your natural Human Growth Hormone (for fat loss & muscle development)
(human growth hormone in a fasted state: +1600% women, +2000% men)
[op_liveeditor_element data-style=””][text_block style=”undefined” align=”left”]Focus (=negative resistance training)
MORE CARDIO (walking, HIIT), SLOW MOVEMENT, LESS WEIGHT, MORE REPS: TO START SCULPTURING MORE MUSCLE
-Lower your weight very controlled and slowly, while breathing in
-Lift your weight faster, while breathing out
-keep tension on your muscles throughout the whole set
5 sets for each exercise: 15 reps – 15 reps – 15 reps – 8 reps – 8 reps
-rest between sets: 30″
-fail around the prescribed maximum rep of that set[/text_block][/op_liveeditor_element]
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[op_liveeditor_element data-style=””][text_block style=”undefined” align=”left”]Warming up
Sets: 1
Repetitions: until failure
How to:
We are allowed to push up fast, but we are going to lower our body very slowly and controlled.
If you are not able to do 1 push up yet, no worries, it will improve soon: instead of letting your toes touch the ground, you can put your knees on a pillow and do your pushups form there.[/text_block][/op_liveeditor_element]
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[op_liveeditor_element data-style=””][text_block style=”undefined” align=”left”]Sets: 5
Repetitions for each set:
first set: 15 reps, second set: 15 reps, third set: 15 reps, fourth set: 8 reps, fifth set: 8 reps
Weights: Choose weights to reach:
first set: max 15 reps, second set: max 15 reps, third set, max 15 reps, fourth set: max 8 reps, fifth set: max 8 reps
Rest between sets: 30″
How to:
Lie on a 30° bench holding a dumbbell in each hand with an overhand grip. Start by holding the dumbbells slightly wider than shoulder width apart above your shoulders. Your palms should be facing forward. Slowly bend your elbows until they are at a 90 degree angle and your upper arms are parallel to the ground.
This exercise gives volume to the upper part of your chest[/text_block][/op_liveeditor_element]
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[op_liveeditor_element data-style=””][text_block style=”undefined” align=”left”]Sets: 3
Repetitions for each set:
first set: 8 reps, second set: 8 reps, third set: 8 reps
Weights: Choose weights to reach:
first set: max 8 reps, second set: max 8 reps, third set, max 8 reps
Rest between sets: 30″
How to:
Lie on a 30° bench.
Lie with your head and shoulders supported by the bench and your feet flat on the floor. Hold the dumbbells directly above your chest, palms facing each other, then lower the weights in an arc out to the sides as far as is comfortable. Use your pectoral muscles to reverse the movement back to the start. Keep a slight bend in your elbows throughout and don’t arch your back.
Lower very slow and controlled, push back up faster while breathing out.[/text_block][/op_liveeditor_element]
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[op_liveeditor_element data-style=””][text_block style=”undefined” align=”left”]Sets: 3
Repetitions for each set: until failure
Rest between sets: 30″
How to:
Slide your butt off the front of the bench with your legs extended out in front of you (on another bench or chair). Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints. Slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle.
Push up faster, lower slow and controlled.[/text_block][/op_liveeditor_element]
[op_liveeditor_elements][/op_liveeditor_elements]
[op_liveeditor_element data-style=””][text_block style=”undefined” align=”left”]Sets: 5
Repetitions for each set:
first set: 15 reps, second set: 15 reps, third set: 15 reps, fourth set: 8 reps, fifth set: 8 reps
Weights: Choose weights to reach:
first set: max 15 reps, second set: max 15 reps, third set, max 15 reps, fourth set: max 8 reps, fifth set: max 8 reps
Rest between sets: 30″
How to:
- With feet shoulder-width apart and core tight, hold a dumbbell with both hands.
- Lift the dumbbell until your arms are fully extended with palms facing the roof and elbows pointing forward. …
- Bending at the elbows and squeezing your triceps, slowly lower the dumbbell behind your head.
[/text_block][/op_liveeditor_element]
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[op_liveeditor_element data-style=””][text_block style=”undefined” align=”left”]Sets: 3
Repetitions for each set: until failure
Rest between sets: 1′
How to:
Stand with feet hip-width apart, and knees slightly bent. Shift your hips back, so your torso is parallel to the floor. Grab the bar with a grip slightly wider than shoulder-width, bend elbows, and bring the bar towards your chest. Pause and lower down to starting position[/text_block][/op_liveeditor_element]
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[op_liveeditor_element data-style=””][text_block style=”undefined” align=”left”]Sets: 3
Repetitions for each set: until failure
Rest between sets: 1′
How to:
- Grab the pullup bar with your palms towards you (shoulder-width grip)
- Hang to the pullup-bar with straight arms and your legs off the floor
- Pull yourself up by pulling your elbows down to the floor
- Go all the way up until your chin passes the be bar
- Lower yourself until your arms are straight
[/text_block][/op_liveeditor_element]
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[op_liveeditor_element data-style=””][text_block style=”undefined” align=”left”]Sets: 5
Repetitions for each set:
first set: 15 reps, second set: 15 reps, third set: 15 reps, fourth set: 8 reps, fifth set: 8 reps
Weights: Choose weights to reach:
first set: max 15 reps, second set: max 15 reps, third set, max 15 reps, fourth set: max 8 reps, fifth set: max 8 reps
Rest between sets: 30″
How to:
Start by sitting on a bench with the back setup in the upright position and two dumbbells at your sides. You can choose to do hammer curls standing, but you’re only going to increase the chance of performing the exercise with a swinging movement, which is best avoided.
While sitting, keep your elbows tight to your sides and pull your shoulders back so that you’re less tempted to use your deltoids.
Pick up the dumbbells and hold them at them top end of the dumbbell, rather than gripping them in them middle. “This will isolate those muscles a little bit more”.
With your arms fully extended and in a neutral position (so your hands are facing each other) curl the dumbbells until your thumbs are near your shoulders.
Lift faster but controlled and lower very slowly and controlled.
Pause at the top of the movement, before lowering the dumbbell under control. That’s one rep[/text_block][/op_liveeditor_element]
[op_liveeditor_elements][/op_liveeditor_elements]
[op_liveeditor_element data-style=””][text_block style=”undefined” align=”left”]Sets: 5
Repetitions for each set:
first set: 15 reps, second set: 15 reps, third set: 15 reps, fourth set: 8 reps, fifth set: 8 reps
Weights: Choose weights to reach:
first set: max 15 reps, second set: max 15 reps, third set, max 15 reps, fourth set: max 8 reps, fifth set: max 8 reps
Rest between sets: 30″
How to:
Stand tall with your chest up and core braced, holding the barbell with your hands just outside of your hips, using an underhand grip. Keeping your chest up and your elbows tight to your sides, initiate the move by raising your hands slightly so you feel your biceps become engaged.[/text_block][/op_liveeditor_element]
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[op_liveeditor_element data-style=””][text_block style=”undefined” align=”left”]Warming up
Sets: 1
Repetitions: 20x
Dumbbell Weights: Low to be able to reach 20x reps
How to:
Hold the dumbbells by your shoulders with your palms facing forwards and your elbows out to the sides and bent at a 90° angle. Without leaning back, extend through your elbows to press the weights above your head. Then slowly return to the starting position.[/text_block][/op_liveeditor_element]
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[op_liveeditor_element data-style=””][text_block style=”undefined” align=”left”]Sets: 5
Repetitions for each set:
first set: 15 reps, second set: 15 reps, third set: 15 reps, fourth set: 8 reps, fifth set: 8 reps
Weights: Choose weights to reach:
first set: max 15 reps, second set: max 15 reps, third set, max 15 reps, fourth set: max 8 reps, fifth set: max 8 reps
Rest between sets: 30″
How to:
see above[/text_block][/op_liveeditor_element]
[op_liveeditor_elements][/op_liveeditor_elements]
[op_liveeditor_element data-style=””][text_block style=”undefined” align=”left”]Sets: 5
Repetitions for each set:
first set: 15 reps, second set: 15 reps, third set: 15 reps, fourth set: 8 reps, fifth set: 8 reps
Weights: Choose weights to reach:
first set: max 15 reps, second set: max 15 reps, third set, max 15 reps, fourth set: max 8 reps, fifth set: max 8 reps
Rest between sets: 30″
How to:
Step 1 Standing in a shoulder-width stance, grab a pair of dumbbells with palms facing inward and let them hang at your sides. Step 2 Raise your arms out to the sides until they’re at shoulder level. Pause, then lower the weights back slowly to the starting position.[/text_block][/op_liveeditor_element]
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[op_liveeditor_element data-style=””][text_block style=”undefined” align=”left”]Warming up
Sets: 5
Repetitions: max
Dumbbell Weights: No
How to:
The hanging knee raise is a core exercise that is done while hanging or being supported (in a Roman chair) so that the legs and torso hang freely underneath the lifter. In this position, the lifter pulls their knees to their chest using the abdominals, obliques, and hip flexors in a slow and controlled fashion.
Lift your knees faster and lower your knees slower.[/text_block][/op_liveeditor_element]
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[op_liveeditor_element data-style=””][text_block style=”undefined” align=”left”]Warming up
Sets: 1
Repetitions: 20x
Dumbbell Weights: Low to be able to reach 20x reps
How to:
- Keep your upper body straight, with your shoulders back and relaxed and chin up (pick a point to stare at in front of you so you don’t keep looking down). Always engage your core.
- Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Make sure your front knee is directly above your ankle, not pushed out too far, and make sure your other knee doesn’t touch the floor. Keep the weight in your heels as you push back up to the starting position.
[/text_block][/op_liveeditor_element]
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[op_liveeditor_element data-style=””][text_block style=”undefined” align=”left”]Sets: 5
Repetitions for each set:
first set: 15 reps, second set: 15 reps, third set: 15 reps, fourth set: 8 reps, fifth set: 8 reps
Weights: Choose weights to reach:
first set: max 15 reps, second set: max 15 reps, third set, max 15 reps, fourth set: max 8 reps, fifth set: max 8 reps
Rest between sets: 30″
How to:
see above[/text_block][/op_liveeditor_element]
[op_liveeditor_elements][/op_liveeditor_elements]
[op_liveeditor_element data-style=””][text_block style=”undefined” align=”left”]Sets: 5
Repetitions for each set:
first set: 15 reps, second set: 15 reps, third set: 15 reps, fourth set: 8 reps, fifth set: 8 reps
Weights: Choose weights to reach:
first set: max 15 reps, second set: max 15 reps, third set, max 15 reps, fourth set: max 8 reps, fifth set: max 8 reps
Rest between sets: 30″
How to:
- Stand with your mid-foot under the barbell.
- Bend over and grab the bar with a shoulder-width grip.
- Bend your knees until your shins touch the bar.
- Lift your chest up and straighten your lower back.
- Take a big breath, hold it, and stand up with the weight.
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