Take back 2017: A 5-day workout routine to get you back on track

0 Flares 0 Flares ×

Oftentimes the difference between the person who says during New Year’s Eve that they want to lose 10 pounds, and the person that actually does — is a plan. It doesn’t have to be the blueprint for the next Tesla with the exact wattage and voltage and special features.

No. This is where “less is really more.”

A roughly written note on the back of a cocktail napkin is great.

That’s better than 95% of the people that wish they could magically lose weight.

That’s choosing to take action when your desire is at its peak.

Think about this for a second. Fitness aside, what else in your life have you thought about accomplishing or trying, but didn’t do it because you didn’t have a plan?

I’m certainly guilty.

One of the biggest reasons people dread going to the gym is they have no idea where to begin.

Luckily I’ve got your back today since I’m providing a 5-day workout routine guaranteed to eliminate your “worry-itis” and “fear-enza” so you can walk confidently into the gym next time.

To make things even better I’ve designed this workout plan so that you can avoid difficult compound movements like the goblet squat or the straight-legged deadlift.

Remember, form is 10x more important than how much weight you throw around.

Rest times will vary on your fitness level, however, if you’re doing…:

  • Less than 6 reps, rest for 2 minutes,
  • 8 to 10 reps, rest for 1:30 minutes,
  • 12 to 15 reps, rest for 1 minutes, and
  • More than 15 reps, rest for 30 seconds.

Here is the warm-up that I have my clients perform prior to working out:

  • 5 minutes on treadmill
  • 15 jumping jacks
  • 15 Navy Seal Claps
  • 10 Backslaps
  • 10 Push-ups
  • 10 Body Squats

NINJA TIP: Eat some carbs 60 minutes prior to working out, drink a bottle of water during your workout, and be sure to get your protein in afterwards to accelerate your hard work!)

And here’s the 5-day workout!

Day 1 — Leg Day

Exercise | Sets | Reps

 

Dumbbell squat | 4 | 12
Leg press | 4 | 20 x 15 x 12 x 10
Lunges | 3 | 12
Hamstring curl + Leg extensions | 3 | 12 each leg
Sit ups | 3 | 20
Bicycle kicks | 3 | 20
Planks | 3 | 1 minute

Day 2 — Chest
Exercise | Sets | Reps

 

Dumbbell incline chest press | 3 | 12 x 10 x 8
Dumbbell flat bench press | 3 | 12 x 10 x 8
Dips | 3 | Performed to failure
Dumbbell incline flies | 3 | 12
Cable crossover | 3 | 15
Standing calf raises | 3 (light weight) | 25
Seated calf raises | 3 (heavy weight) | 15
Crunches | 3 | 30
Russian twists | 3 | 20
Hanging leg raises | 3 | 20

Day 3 — Back
Exercises | Sets | Reps

 

Dumbbell stiff leg deadlifts | 4 | 12
Pull ups | As few as possible | 40
Barbell row | 4 | 12
Close-neutral grip cable row | 3 | 15
Single arm dumbbell row | 3 | 10 each side
Bicycle machine | 15 minutes | On hill mode

Day 4 — Shoulders
Exercises | Sets | Reps

 

Seated dumbbell overhead press | 3 | 12 x 10 x 8
Dumbbell front raises | 3 | 12 x 10 x 8
Lateral dumbbell raises | 3 | 12
Rear deltoid flies | 3 | 15
Dumbbell shoulder shrugs | 3 | 20
Single side standing calf raises | 3 (light weight) | 15 each calf
Seated calf raises | 3 (heavy weight) | 15
Planks | 3 | 1 minute
Ab cruncher | 4 | 25
Flutter kicks | 3 | 25

Day 5 — Arms
Exercises | Sets | Reps

 

Dips + EZ bar curl | 4 | Performed to failure + 12
Overhead tricep extension + Dumbbell curls | 3 | 12
Tricep pressdown + Preacher curls | 3 | 15
Bike/treadmill | 30 minutes | On hill mode

Ready to become part of the 5% of the population that actually achieves their New Year’s resolution? This plan makes that entirely possible, and within reach.

You just have to work for it now.

That means switching out the 3 slices of pizza you were planning on crushing after your workout for some healthy french fries.

To make your life a little easier (because we all know how hard life is) I’ve created a PDF download of the 5-day workout above.

It’s all yours, just enter your name and email address below.

Leave a Reply

Your email address will not be published. Required fields are marked *