My 4 Days Fitness Program.

I like my 4 days Fitness program so much that I would like to share it with you.
 I do: 4 x 14 reps
 First rep - light weights - warm up
 Then as heavy weights as you can!
 Minimum 8 reps, maximum 14 reps.
 If you can take more than 14 reps, then heavier weights!!
 
 I normally do a 6 minute warm up.
 Then the weights and machines for around 45-50 minutes.
 If I got time to spare then I work on my 6-pack.
 All in all, in and out of the gym including a shower 1 hour.

Also a healthy diet is very impotent.

If you want to gain weight (like me) then the protein calculator looks like this:

You current weight x 2 = grams of protein you should eat per day.

70 kg x 2 = 140 g protein per day.

To lose weight:

You current weight x 0.8 = grams of protein you should eat per day.

70 kg x 2 = 56 g protein per day.

Always talk to a nutritionist before making any changes to your diet.

The program below ↓

Please note, I am not a personal trainer and this is my personal program I am sharing with you.

I believe in you 💯%
 Have a great workout!
 Peter Julius