If you want to gain lean muscle, you need to focus on progressive overload. Getting stronger most, if not every, session is key whilst maintaining proper form of course! Focus on compound exercises as your foundation and additional primary exercises. Cardio is recommended if you have a sedentary lifestyle or you need it for your chosen sport, otherwise, it could eat into your recovery and calories.
- Front Squats 4 x 6 reps 3-5 mins rest in between sets
- Barbell bench press 4 x 6 reps 3-5 mins rest in between sets
- Wide Grip pull ups 3 x 10 - 3 mins rest in between sets
- Weight Cable Crunches 3 x 10 reps 3 mins rest in between sets
- Deadlifts 4 x 4-6 reps 3-5 mins rest in between sets
- Military Press 4 x 6 reps 3-5 mins rest in between sets
- Close grip chin ups 3 x 10 reps - 3 mins rest in between sets
- Seated Calf Raise superset with standing calf raise 3 x 12 reps each exercise 3 mins rest in between
- Back squats 4 x 6 reps 4mins rest in between sets
- Close grip Bench Press 3 x 10 reps 3 mins rest between sets
- Pendlay rows 4 x 8 reps 3 mins rest between sets
- Stiff leg Deadlift 4 x 8 reps 3 mins rest between sets
We highly recommend seeking the advice of a medical expert before commencing any exercise routine. This training programme should be viewed as a guide only and should be adapted to meet your individual requirements and current level of fitness.the yuppie files a lifestyle blog for the stylish mom christmas cards 2022 what is differentiation in business communication aid swim worldwide newbury building society dpd tracking international what makes a good business analyst worldwide image management coworking spaces nyc covid lockdown after christmas coworking space enfield my portal wyndham worldwide stylish camera backpack bermonds locke coworking stylish necklace outdoor chandeliers coworking retreat social media communication dementia society marks and spencer christmas covid vaccination rates worldwide outdoor mini golf london last christmas 2022 mr worldwide pitbull canary wharf coworking space why did toys r us go out of business worldwide vaccine what is a limited business richard iii society
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