work out routine

FAILURE IS NOT AN OPTION.

"If you don't have it. Don't hit it"

Arnold

"You gotta be true to yourself because if you let what others do influence what you do you really have nothing left of yourself"

Layne Norton, Natural Pro.

"The greatest feeling you can get in a gym, or the most satisfying feeling you can get in the gym is... The Pump. Let's say you train your biceps. Blood is rushing into your muscles and that's what we call The Pump. You muscles get a really tight feeling, like your skin is going to explode any minute, and it's really tight - it's like somebody blowing air into it, into your muscle. It just blows up, and it feels really different. It feels fantastic." "It's as satisfying to me as, uh, coming is, you know? As, ah, having sex with a woman and coming. And so can you believe how much I am in heaven? I am like, uh, getting the feeling of coming in a gym, I'm getting the feeling of coming at home, I'm getting the feeling of coming backstage when I pump up, when I pose in front of 5,000 people, I get the same feeling, so I am coming day and night. I mean, it's terrific. Right? So you know, I am in heaven."

Arnold

"The mind is the limit. As long as the mind can envision the fact that you can do something, you can do it, as long as you really believe 100 percent." - Arnold

"The man who can drive himself further once the effort gets painful is the man who will win."

Roger Bannister

"The spirit, the will to win, and the will to excel are the things that endure. These qualities are so much more important than the events that occur."

Vince Lombardi

"The difference between the impossible and the possible lies in a person's determination."

Tommy Lasorda

"Nothing great will ever be achieved without great mean, and men are great only if they are determined to be so."

Charles De Gaulle

So it all comes down to determination and will power. Having a strong and attractive figure isn’t easy. It takes will, determination, hard work to achieve that stage.  As a great man once said "Experiencing this pain in my muscles and aching and going on and on is my challenge. The last three or four reps is what makes the muscles grow. This area of pain divides a champion from someone who is not a champion. That's what most people lack, having the guts to go on and just say they'll go through the pain no matter what happens. I have no fear of fainting. I do squats until I fall over and pass out. So what? It's not going to kill me. I wake up five minutes later and I'm OK. A lot of other athletes are afraid of this. So they don't pass out. They don't go on."

- Arnold

So here is a routine that I came up with. I’ve been doing this routine for 1 week and I must say it really works. You need to work hard and at the end of the road, I can promise you that all the blood and sweat will be worth it. I must tell you this is not any 4 weeks get ripped programs. If you really want to look and feel good both inside and outside, this program is for you. I will tell you step by step to every workout routine for every body parts and the proper nutrition for it. I certainly hope and encourage you to stay with me and you’ll see the progress you’re self. GET READY TO FEEL DIFFERENT.

ARMS:

Choose one 3-Minute arms workout system to do at the end of any turbulence training program.

• You can do 3-minute arms 3 days per week or you can do three versions of 3-minute arms in the SAME workout ONCE per week.

• Pairs of exercises (i.e. 1A & 1B) constitute “Supersets”.

• The 3-digit number beside each exercise represents the lifting tempo. For instance, if it says 2-0-1, that means take 2 seconds to lower the weight, and without pausing, lift the weight back up in 1 second or less.

Saturday : 5x5

• Choose a weight you can normally lift for 8 repetitions, but do only 5 reps.

• Alternate between biceps and triceps exercises.

• Complete 5 sets for each exercise.

1) Biceps Exercise – 5 reps (1-0-1)

• No rest.

2) Triceps Exercise – 5 reps (1-0-1)

• No rest. Repeat superset 4 more times.

Sunday: 4x6

• Choose a weight you can normally lift for 8 repetitions, but do only 6 reps.

• Alternate between biceps and triceps exercises.

• Complete 4 sets for each exercise.

1A) Biceps Exercise – 6 reps (1-0-1)

• No rest.

1B) Triceps Exercise – 6 reps (1-0-1)

• No rest. Repeat superset 3 more times.

Monday  – 2x8

• Choose a weight you can normally lift for 9 repetitions, but do only 8 reps.

• Alternate between biceps and triceps exercises.

• Complete 2 sets for each exercise.

1A) Biceps Exercise – 8 reps (2-0-1)

• No rest.

1B) Triceps Exercise – 8 reps (2-0-1)

• Rest 30 seconds before repeating the superset 1 more time.

Tuesday  – Drop Sets

• Start with a biceps exercise.

• Pick with a weight you can normally lift for 8 repetitions. Do 8 repetitions.

• Immediately decrease the weight by 10-25% and do a set to failure.

• Immediately decrease the weight by 10-25% and do another set to failure.

• Rest 30 seconds and repeat for triceps.

1) Biceps Exercise – (2-0-1)

• Rest 30 seconds.

2) Triceps Exercise – (2-0-1)

Choose a weight you can normally lift for 10 repetitions.

• Alternate between biceps and triceps exercises.

• Complete as many sets as possible for each exercise.

• Go to failure in each set.

1A) Biceps Exercise – up to 10 reps (1-0-1)

• No rest.

1B) Triceps Exercise – up to 10 reps (1-0-1)

• No rest. Repeat superset as many times as possible in 3 minutes.

Wednesday and Friday  – Bodyweight Exercises

• Choose a pulling and a pushing bodyweight exercise (i.e. Chin-ups & Dips).

• Alternate between the two exercises.

• Complete as many sets as possible for each exercise.

• Go to failure in each set.

1A) Pulling Exercise – As many reps as possible (2-0-1)

• No rest.

1B) Pushing Exercise – As many reps as possible (2-0-1)

• Rest 15 seconds. Repeat superset as many times as possible in 3 minutes.

 Choose a weight you can normally lift for 8 repetitions, but do only 5 reps.

• Perform a 4-second “Negative” (lowering) for each repetition.

• Alternate between biceps and triceps exercises.

• Complete as many sets as possible for each exercise.

1) Biceps Exercise – 5 reps (4-0-1)

• No rest.

2) Triceps Exercise – 5 reps (4-0-1)

• No rest. Repeat superset as many times as possible in 3 minutes.

 (Thursday to rest)

Abs : 

Saturday:

1A) Side Plank – 20 second hold per side

• No rest.

1) Stability Ball Rollout – 5 reps

• Rest 30 seconds before repeating one more time.

2) Bird Dog – 6 reps per side with a 3 second hold at the top  

• No rest.

3) X-Body Mountain Climber – 5 reps per side

rest 30 seconds to repeat again.

Monday: Do these exercises in circuit manners and do not take rests between sets.

1) Stability Ball Jackknife – 12 reps

2) Side Plank – 30 seconds per side

3) Stability Ball Mountain Climber with Hands on Ball – 8 reps per side  

4) X-Body Mountain Climber – 8 reps per side

5) Plank with Arms on Ball – 20 second hold

6) Stability Ball Rollout – 6 reps

Wednesday:

1) Stability Ball X-Body Mountain Climber with Feet on Ball – 10 reps per side

2) Spiderman Pushup – 12 reps per side

3) Hanging Knee Raise – 10 reps  

4) Spiderman Climb – 12 reps per side

Legs:

Sunday :                           Tuesday :                               Thursday :

Barbell Squat 4 x 15–20                Barbell Squat 3 x 10–12              Barbell Squat 4 x 6–8

Romanian Deadlift 4 x 15–20       Leg Press 3 x 10–12                    Romanian Deadlift 4 x 6–8

Dumbbell Lunge 4 x 15–20           Romanian Deadlift 3 x 10–12       Leg Press 4 x 6–8

Leg Extension 3 x 15–20              Dumbbell Lunge 3 x 10–12          Hack Squat 4 x 6–8

Lying Leg Curl 3 x 15–20              Leg Extension 3 x 10–12             Lying Leg Curl 4 x 6–8

Standing Calf Raise 3 x 15–20     Lying Leg Curl 3 x 10–12              Standing Calf Raise 3 x 10–12