My plan is to do this work out almost every day gradually increase the amount of rep and set + cardio 4-5 times a week .
On the left side is my plan . For beginners I suggest Start for one sets for first week and if necessary work out every second day . Gradually increase for 2 sets and 30 reps for another week . For people who wish to loos fat and carve the body also should be do minimum 30 min of cardio at least 4 days a week ( like running , cycling , swimming or dancing ) or 15 minutes interval workout .
For Body builders ( not beginners ) You can stick to " My plan " plus do some cardio 2-3 times per week .
Important information:
- Muscles need rest days
- Eat lean . Lean meat , fish , eggs , yogurts , fruit and veg
- Drink 2-3l water
- Eat 5-6 time a day
- If need take more days rest or make less rep or sets.
- If You feel strong enough You can increase reps or sets .
- Take 2 minutes of rest every sets and 30 second rest after each exercise .
- Do not forget to breathe during the exercises
Its not gonna be easy , its gonna be painful , its gonna take time but will be worth it!!!!