Many of you really liked our previous post about keeping your workout simple and have asked us to give a practical example of such a routine. Well I thought since you liked it so much, and I like you so much, I’ll let you in on how I use this workout strategy to make my No BS Workout routine. And BS doesn’t stand for berries and syrup if you know what I mean :)Below are three separate full body workouts that you can do 3 times a week for 4 weeks, or you can simply choose to do one workout every week as part of your current workout regime.
Either way, you will feel the burn.
Lets get started...
Number of sets: 5. Unless mentioned otherwise.
Number of reps: For muscle gain, 8-10 with a 45-60 second rest in between sets. For toning 15-20, with a 15-30 second rest in between. This will be the general number of repititions unless mentioned otherwise.
Remember, the weight should be such that you should not be able to do more than the specified number of reps.
Workout 1
Leg Press or Squats. Choose the one that you find harder to do.
Incline Dumbell Press
Incline Dumbell Rows
Dumbbell Military Press
Dumbbell 21s 3 sets with 30-45 second rest max. This is a tough one, so choose the weight that allows you to complete the 21 reps per set.
Lying Dumbbell Tricep Extensions
Bridge or Plank. 5 two minute holds. If 2 minutes is too much, then try holding for a minute and half, a minute, or even 45 seconds. Use the option that is right for your level of fitness. The hold should at least be 30 seconds though.
Superman. 15 reps for 5 sets with 5-10 seconds rest in between
Workout number 2
Step ups. Hold dumbbells in both hands to make this harder. I recommend doing it without the weight if you are completely new to step ups.
Bench Press
Number of reps: For muscle gain, 8-10 with a 45-60 second rest in between sets. For toning 15-20, with a 15-30 second rest in between. This will be the general number of repititions unless mentioned otherwise.
Remember, the weight should be such that you should not be able to do more than the specified number of reps.
Workout 1
Leg Press or Squats. Choose the one that you find harder to do.
Incline Dumbell Press
Incline Dumbell Rows
Dumbbell Military Press
Dumbbell 21s 3 sets with 30-45 second rest max. This is a tough one, so choose the weight that allows you to complete the 21 reps per set.
Lying Dumbbell Tricep Extensions
Bridge or Plank. 5 two minute holds. If 2 minutes is too much, then try holding for a minute and half, a minute, or even 45 seconds. Use the option that is right for your level of fitness. The hold should at least be 30 seconds though.
Superman. 15 reps for 5 sets with 5-10 seconds rest in between
Workout number 2
Step ups. Hold dumbbells in both hands to make this harder. I recommend doing it without the weight if you are completely new to step ups.
Bench Press
Wide Grip Row
Lateral raises
Barbell preacher curls
Tricep Push downs
V Ups. 15-20 reps for 5 sets
Hyper Extensions. Hold a weight against your chest to make it harder
Lateral raises
Barbell preacher curls
Tricep Push downs
V Ups. 15-20 reps for 5 sets
Hyper Extensions. Hold a weight against your chest to make it harder
Workout number 3
Barbell Curls
Close Grip Bench Press
Bicycle. 15 reps for 5 sets with 5-10 seconds rest in between . Complete each rep no faster than 2 seconds.
Swimming. 30 reps for 5 sets with 5-10 seconds rest in between. Take a second or so to complete each rep
Close Grip Bench Press
Bicycle. 15 reps for 5 sets with 5-10 seconds rest in between . Complete each rep no faster than 2 seconds.
Swimming. 30 reps for 5 sets with 5-10 seconds rest in between. Take a second or so to complete each rep
Although you should be able to finish each workout within the hour, you can spread it over 2 days if the entire workout is too strenuous for you as a single session.
There you go boys and girls. Mix up these workouts in your routine as you please. The key however is to keep it simple and bring your "A Game". And if you do that, the results will follow.
Stay Fit,
Apollo
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