Matt - V Shape Fitness
@V_ShapeFitness
I've been training for the last 17 years... If I was starting from scratch, this is the exact workout plan I would follow to get in the best shape of my life: (Videos of every exercise included) = Thread =
Start with 4 simple workouts per week. Upper/Lower/Upper/Lower is the split. For each workout: ⚬ 3 working sets/exercise ⚬ 6 - 12 reps/working set ⚬ Rest 3 minutes between sets Here is the workout plan (print this off): (Videos of every single exercise below)
1. Chest-Supported T-Bar Rows
2. Smith Machine Incline Press:
3. Lat Pull Down:
4. Seated Shoulder Press:
5. Leg Extensions:
6. Hack Squats:
7. Leg Press:
8. Seated Calf Raise:
9. Pull Ups:
10. Incline Dumbbell Press:
11. Chest-Supported Neutral Grip Row:
12. Cable Lateral Raise:
13. Romainian Deadlift:
14. Seated Hamstring Curl:
15: Standing Calf Raise:
*Now if you want you can focus on some accessory work to bring up weaker points... 1. Triceps - Tricep Pushdowns...
2. Bicep - Incline Bicep Curls:
Now very important to note here... It's how you lift that matters.... Prioritize high set quality Take each set to a high intensity (0-2RIR) Improve set execution, reps and weights over time If you maintain good form and get stronger over time you will build lean muscle tissue. Quality > Quantity.
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