Menergizer 
"I want to gain about 5 kg lean muscle mass, make my skin more tan and take a big set of photo shoot. Frame the best one and hang it on my wall."
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I have taken this programme from Men's Health [UK edition] and it really helps my body reduce fat.
Partition 1
Squat
Inclined Bench Press
Dead Lift
Pull up [for my lat]
Partition 2
Dip
Lunge
Row Back [either cable or weights]
Hanging Knees Legs Raise
I do all work outs [from Squat to Wide Grip Pull Up] in Partition 1 and stop for 90 second [I get myself ready to repeat at the 60th second]. This is counted 1 set. I do it three sets then rest for 90 second and continue Partition 2. As well as Partition 1, I do all work outs [from Dip to Hanging Knees Legs Raise] non-stop. This is counted 1 set, then, stop for 90 seconds and repeat it again for the other two sets.
It takes me about 1/2 hours to complete this. After them, I do
Crunch
Hammer Curl
Back Extension
or alternately on the other days
Pull Up
Barbell Seated Calf Raise
Sitting Leg Raise [for my abs, I'll update the correct name later. It is more like reverse crunch but on a flat bench]
All these are done in the gym on Wednesday and Saturday.
On Tuesday and Friday, I swim 1.5-2.0 km
On Sunday I run about 7.5 km.
p.s. About the name of the performs
Now I am looking for an advance programme. |
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