hey guys this is a video request a lot of you asked me to make a video about my male model workout routine so that’s what I’m gonna do in this video.
I’m not gonna waste any more time let’s get right into the video alright now there’s a lot of different goals out there for why people want to go and work out some people want to be buff big and “muscly” some people want to stay thin but with that lean muscle mass right for me.
I’m somewhere more in the middle right not too big not too small just nice
so my workout is focused on gaining and maintaining lean muscle mass. Now I don’t
have a lot of time to always work out so I try to fit in all my muscles in two days and then all I do is I just repeat those workouts throughout the week as and when I have some time.
The first day I usually start the upper body that’s my most favorite workout so I start it off and I do about five sets of around ten repetitions. If I do over twelve then I know the weight is
too light. if I do less than ten let’s say four then you know the weight is too heavy so you have to try and hit that twelve reps.
The idea is to do the work out until muscle failure so you really get the most out of your
workout routine and then you just rest one minute between every set so you don’t waste a lot of time. Don’t rest four or five minutes don’t chat to your girlfriend on the phone, focus and work out. Let’s look at day one day one is the whole upper body workout.
I start out with the incline bench press then move over to normal bench press or if I feel like it the dumbbell chest press. Next up is the peck deck or the standing cable chest fly it
depends on what I feel like on the day. Then I move on to the back exercises and
I do pull-ups or lat pull-downs. Next up is the lower back extensions. Then I do the tricep rope pull down and then the bend over of rope triceps extensions. The biceps with the rope as
well or I do traditional bicep curls with no rest between the two arms and then when I’m done with the biceps I move on to the shoulders and I do one exercise where I alternate between front and side shoulder raises. When I do the front shoulder raises my palms are down
an when I do the side shoulder raises my palms are more inward no to finish the whole workout off and to make sure I got the most out of it I do five sets of push-ups and each set I
do until failure After this whole upper body workout you’ll know and feel that you just went through a real workout.
So that’s day one now let’s move on to day two. I start with ABS first and again I do four to five sets and I do each set until failure First I start with the jackknives and I use four kilograms on my feet and I hold ten kilograms with my hands just to get some extra weight remember your abs are just like any other muscle group and they need to be exercised in the same way. When I’m done with the jackknives, I immediately move on to bicycles and I still have the ten kilograms in my hands. When that is done, I immediately move on to the elevated toe touches without any rest. To finish the first set then I just repeat this workout for
three more sets then I move on to the legs.
First I do my squats and lunges together at the same time by alternating between the two. Next I move on to leg extensions, then it is the hamstring curls, and lastly calf raises that’s it for day two.
That’s it for the two workout day so all you do then is you just repeat those two days
as the week continues and I also use supplements because we all know that you
get faster results if you use the right supplements. Apart from supplements and the workouts please know and understand you guys won’t achieve the results that you want if you don’t eat the right way so remember you get fit in the gym but you lose the way in the kitchen.