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I am a workout freak, I agree, however not that foolish to torture my body by employing screwed up schedules. "One man's bread is another man's poison", I realized in my 15 years tenure.I built my own routines to fit the little available time, yet improve fitness, health, and build mass, meanwhile burn the fat away. Here in this article, I attempt to uncover the secret of 1 (one) set workout. This schedule is a derivative of "Interval Training" method with intention to burn fat off an Endomorph’s body, yet muscle up.
I have always aspired to have slim, lean muscles than have huge giant muscles. However, God blessed me the other way. He engineered an ENDOMORPH in me. For those who don't know what an Endomorph is, simply put, whatever an Endomorph eats is absorbed 100% by the body. The body gains weight fast, resulting in a huge flabby structure.
They say, an Endomorph is not lucky body-builder. Being one myself and driven by desperation, I kept experimenting with wide spectrum of routines, most of which were custom designs and came up with a workout schedule that has worked wonders on me. I would say through 15 years of implementing different workout plans(Hit, Conventional, Aerobics, isometrics etc) this one is the best. I plan to share it here. It's open for discussion, go ahead and make your comments. Bookmark the page!
This schedule is for an advanced body builder, one having minimum of 1 year of body-building experience. This workout plan is a three-day plan designed to increase your metabolism and burn fat. Of course, you can mix and match the exercise types, while keeping the basic structure as it is.
It’s a whole body workout. You do it on Monday, Wednesday, and Friday. You do it for two consequent weeks and rest a complete week following it. During the workout, the rest period between the exercises in the plan shouldn’t be more than 30 seconds. Take tiny gulps of water during the workout to prevent dehydration and fatigue.
The catch is, ensure to keep your protein intake high during this period while not cutting down completely on the carbohydrates. Else, you will deplete your energy and will loose muscles as a result. You can use supplements of your choice like Creatine for visibly faster improvements,
Find the schedule below:
Begin after 5 minutes warm up. A set consists of 8 to 10 repetitions.
Day 1:
1. Legs
· 1 set of heavy squat
2. Run on the treadmill for 2 minutes
3. Chest:
· 1 set of Flat bench press
· 1 set of Flat bench dumbbell flies to the side
4. Run on the treadmill for 2 minutes
5. Arms:
· 1 set of Standing Barbell Curls
· 1 set of Dumbbell behind the neck triceps extensions
· 1 set of Barbell reverse fore arm curls
6. Run on the treadmill for 2 minutes
7. Back/Lats:
· 1 set of Bend over dumbbell rowing.
· 1 set of Lat pull downs in the machine.
8. Run on the treadmill for 2 minutes
9. Shoulders:
· 1 set of Standing overhead barbell press.
10. Run on the treadmill for 2 minutes
11. Torso:
· 1 set of Roman chair sit-ups
· 1 set of Leg raises
· 1 set of Side bends with weights
12. Run on the treadmill for 2 minutes
Day 2:
1. Legs
· 1 set dumbbell lunges
2. Run on the treadmill for 2 minutes
3. Chest:
· 1 set of Incline bench press with dumbbells
· 1 set of incline bench dumbbell flies to the side
4. Run on the treadmill for 2 minutes
5. Arms:
· 1 set of Standing Dumbbell Curls.
· 1 set of Hammer curls.
· 1 set of Triceps pull downs.
6. Run on the treadmill for 2 minutes
7. Back/Lats:
· 1 set of Bend over barbell rowing.
· 1 set of Lat pull downs in the machine to the front.
· 1 set of Lying close grip pullovers
8. Run on the treadmill for 2 minutes
9. Shoulders:
· 1 set of Standing overhead dumbbell press.
· 1 set of Lat pull downs in the machine to the back.
10. Run on the treadmill for 2 minutes
11. Torso:
· 1 set of Roman chair sit-ups
· 1 set of Leg raises
· 1 set of Side bends with weights
12. Run on the treadmill for 2 minutes
Day 3:
1. Legs
· 1 set of Leg Raises
2. Run on the treadmill for 2 minutes
3. Chest:
· 1 set of Decline bench press with dumbbells
· 1 set of Decline bench dumbbell flies to the side
4. Run on the treadmill for 2 minutes
5. Arms:
· 1 set of Standing Dumbbell Curls.
· 1 set of Wrist curls.
· 1 set of lying Triceps barbell extensions.
6. Run on the treadmill for 2 minutes
7. Back/Lats:
· 1 set of Bend over barbell rowing.
· 1 set of lat pull downs in the machine to the front.
· 1 set of Lying bent arm pullovers
8. Run on the treadmill for 2 minutes
9. Shoulders:
· 1 set of dips on the bar
10. Run on the treadmill for 2 minutes
11. Torso:
· 1 set of Roman chair sit-ups
· 1 set of Leg raises
· 1 set of Side bends with weights
12. Run on the treadmill for 2 minutes
Try this out and let me know your results. Leave a comment for my encouragement to write more.
Photo Courtesy: Darren Hester.
6 comments:
Hi, How are you? I just ran into this and am going to try it out. I've recently got back from an ACL surgery am finally gettting back in the gym. I being an endomorph myself, I've gained a some weight back, but was struggling to find a workout that would work for my body type. Thanks for posting this, I will let you know how it goes.
All the best, Xeng! Do keep me updated on your progress if possible.
This is quite an amazing workout plan. you dont mind if i use it. its brilliant to see someone taking care of the Endomorphs. By the way what should i be eating and is creatine any helpful. my friend who is also an endormorph looks quite built from using you workout routine and he used creainte. hes built within 2 months.
Thanks for the comments. Sure, you can go ahead and use supplements of your choice to have faster results. Keep me posted on your progress. All the best!
what food should we eat. mayb a food plan would help of what you ate. you've said what types but didnt say what exactly to be eaten and what times. also when you say a set a set of how many 8,10,15?
Thanks a lot for taking interest!
I think you failed to notice this, "Begin after 5 minutes warm up. A set consists of 8 to 10 repetitions."
If 8 repetition is comfortable for you then add bit more weight.
As far as the diet is concerned, I suggest 6 meals a day( Light, not heavy remember). Breakfast, lunch, dinner, and three tiny meals in-between through the day.The idea is to eat every 3 hours, thereby keeping the Metabolism constantly high through the day. Higher the metabolism, more fat is burnt. You might preferentially take "Fat Burners" to hasten process.
I suggest you design a diet going in for eggs, fish, lean meat as much as possible, along with some protein supplements. Well, for the carbs you can take a bowl of cooked rice with vegetables or white bread, once a day. Don't forget to consume fruits and vegetables. You can however design your diet effectively by just looking around the internet. Just make sure there is 75% Protein + 25% Carbs. Last thing is, take vitamin & mineral supplements though, might be after consulting a general physician. Good Luck!
Good Luck!
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