WORKOUT EXERCISE PLAN
– WEEK 3 –
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)
-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
-4 sets for each exercise
-each set is continued to failure or fatigue[/text_block][/op_liveeditor_element]
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Workout Day 1
Chest & Triceps
Warming Up
Push-ups
[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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Chest
Exercise
Flat Bench Dumbbell Press
[op_liveeditor_element data-style=””][text_block style=”undefined” align=”left”]Sets: 4
Repetitions for each set: between 10x-15x
Weights: (choose weights to reach max 15x)
Rest between sets: 30″
How to:
Lie on a flat 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.[/text_block][/op_liveeditor_element]
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Triceps
Exercise
Dumbbell Triceps Extensions
[op_liveeditor_element data-style=””][text_block style=”undefined” align=”left”]Sets: 4
Repetitions for each set: between 10x-15x
Weights: (choose weights to reach max 15x)
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.
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Workout Day 2
Back
Exercise
Wide grip pull-ups
[op_liveeditor_element data-style=””][text_block style=”undefined” align=”left”]Sets: 2
Repetitions for each set: until failure
Rest between sets: 30″
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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Biceps
Exercise
Close grip pull-ups
[op_liveeditor_element data-style=””][text_block style=”undefined” align=”left”]Sets: 2
Repetitions for each set: until failure
Rest between sets: 30″
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
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Workout Day 3
Shoulders
Warming Up
Dumbbell shoulder press
[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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Shoulders
Exercise
Dumbbell shoulder press
[op_liveeditor_element data-style=””][text_block style=”undefined” align=”left”]Sets: 4
Repetitions for each set: between 10x-15x
Weights: (choose weights to reach max 15x)
Rest between sets: 30″
How to:
see above[/text_block][/op_liveeditor_element]
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Shoulders
Exercise
Dumbbell lateral raises
[op_liveeditor_element data-style=””][text_block style=”undefined” align=”left”]Sets: 4
Repetitions for each set: between 10x-15x
Weights: (choose weights to reach max 15x)
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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Workout Day 4
Legs
Warming Up
Lunges
[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.
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Legs: Quadriceps
Exercise
Lunges
[op_liveeditor_element data-style=””][text_block style=”undefined” align=”left”]Sets: 4
Repetitions for each set: between 10x-15x
Weights: (choose weights to reach max 15x)
Rest between sets: 30″
How to:
see above[/text_block][/op_liveeditor_element]
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Legs: Hamstrings
Exercise
Deadlifts
[op_liveeditor_element data-style=””][text_block style=”undefined” align=”left”]Sets: 4
Repetitions for each set: between 10x-15x
Weights: (choose weights to reach max 15x)
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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