Updated: Apr 10, 2020
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