30 day workout plan to lose weight and gain muscle
Since you will most-likely be spinning your wheels if you try to lose fat while at the same time gain muscle, here is a workout and diet plan to get the best results in 30 days. It's not that hard!
In this article we're going to start with some basic bodybuilding exercises. We'll move on to some training tips and then finish the day with a healthy diet and some recovery exercises, best natural anabolic steroids.
I'm doing 30 days to help you get stronger and get more of a fit body. The good news isn't so good that you'll start losing fat and look better, rather it can be quite good at helping you build more muscle so you gain more of a fit look.
So, without further ado let's look more closely at this 30-Day Program:
#1: Bodyweight Basic Bodybuilding Exercises
First, here is a simple list:
Push-ups
Dips
Bicep curls
Chins
Pull-ups
Pulldowns
Upright rows
The Push-ups (bench bench, incline bench) help add weight to the upper body muscles
(bench bench, incline bench) help add weight to the upper body muscles Leg extension (pull up, crunches)
(pull up, crunches) Shoulders/arms (pull ups, pulldowns)
(pull ups, pulldowns) Pull up and pulldown (push ups and pull downs)
(push ups and pull downs) Pull up and push down (push ups and reverse crunches)
(push ups and reverse crunches) Triceps push down
Ham/Pull downs
Shoulder press
Pectoral raise
Trot/Incline flyes (with band)
Triceps pushdowns, triceps raises
Shoulder raises
Incline DB dips
DB extensions
Hamstring curls, leg raises
Calf raises
Here is a quick video I made for you showing you a few basic bodyweight exercises:
As far as exercise selection, I do my biceps and triceps workouts two times per week and I do my triceps and biceps workouts twice per week.
You can see the rest of my complete training program in our complete bodyweight program and diet plan for guys (it has more detail and lots of workout options) or in a detailed review of the 30 Day Program by Mike Robertson for those of you needing it, anabolic steroids for sale usa4.
#2: Weight Training and Intensity
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