This program is certainly the one for you!
Tip: Try riding a bike or running to and from work or school.
This program is based on daily exercise excluding the weekend. No gym membership needed. I recommend doing these workouts either in the early morning routine or just before bedtime. Also you can eat and drink whatever you'd like, just don't eat alot of grease or fastfood regularly.
Building up you workout routine (1 or 2 weeks top);
Monday: 5 push-ups, 10 sit-ups
Tuesday: 5 wide push-ups, 10 squads
Wednesday: 5 close push-ups, 15 sit-ups
Thursday: 10 push-ups, 10 squads 5 sit-ups
Friday: 5 wide&close push-ups, 15 sit-ups
Saturday & Sunday: whatever you'd like or non at all
Regular work-out schedule (about a month);
Monday: 15 push-ups, 10 wide&close
Tuesday: 20 sit-ups, 15 squads
Wednesday: 20 push-ups, 25 sit-ups
Thursday: 10 wide&close push-ups, 20 squads
Friday: 15 normal push-ups, 10wide&close, 25 sit-ups, 15 squads
Saturday & Sunday: Whatever you'd like (I recommend starting to go beyond my regular work-out schedule after a month). This schedule is so you can eat and do whatever you'd like and still be in shape. To build a real musled body you can work your way up from here. To five you a perspective. I weight 75kg and had a good belly before this. After 1.5 months I lost my belly completely and gained good muscle build-up (not buff). So Good Luck
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09-30-2018, 03:45 PM #1
If you hate diets and moneyspending!
Last edited by Emlther; 09-30-2018 at 03:47 PM. Reason: Some spelling mistakes
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09-30-2018, 03:57 PM #2
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09-30-2018, 04:26 PM #3
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09-30-2018, 04:45 PM #4
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10-01-2018, 05:57 AM #5
Wow, if I do lots of pushups, sit-ups and "squads" I can eat what I want? Why did nobody tell me this years ago.
There was me thinking that my stomach fat was caused by my gluttony - not so... a few "squads" later and the pounds will just fall away.
What's the next post about, rotator cuff surgery? What to do about a scrawny back? How will I be able to handle the anticipation, I'm all nerves.
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10-01-2018, 06:13 AM #6
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10-01-2018, 09:40 AM #7
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10-01-2018, 09:49 AM #8
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10-01-2018, 09:50 AM #9
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10-01-2018, 10:01 AM #10
- Join Date: Aug 2012
- Location: Michigan, United States
- Age: 60
- Posts: 20,608
- Rep Power: 335225
I was with a couple of Squads when I was stationed with the Marines....wonder how that would play out in his routine.
Must not like pull-ups, cuz he no do dem.My Log - https://forum.bodybuilding.com/showthread.php?t=170367151&page=50
"Muff divers local #69.....no muff too tough....we dive at five"
Fierce 5 Programs ->https://forum.bodybuilding.com/showthread.php?p=1266579671#post1266579671
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10-01-2018, 10:18 AM #11
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10-01-2018, 10:34 AM #12
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10-01-2018, 11:37 AM #13
- Join Date: Aug 2012
- Location: Michigan, United States
- Age: 60
- Posts: 20,608
- Rep Power: 335225
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10-01-2018, 11:45 AM #14
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10-01-2018, 11:48 AM #15
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10-01-2018, 11:53 AM #16
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