Wealthy Routine

 

I workout at least 5-6 days a week and rest on Sunday. Now if you’re a beginner start with 3-4 days a week just so your body can get into the groove. Now don’t get discouraged you will feel extremely sore the first few days, this is all normal but after doing it for a few weeks your body will crave the gym. Your body will feel the exact opposite if you stop working out, you will feel down and unaccomplished. We all need to take care of our bodies, especially cause we all know we only get one so try not to take it for granted. Plus, getting those endorphins pumping will give you that natural high that most humans crave. I truly live by this well known statement, “Look good, feel good” So what are you waiting for? I have my exact workouts below. Now my diet consist of bulking and gains, so if thats not what your looking for disregard. I eat a full course breakfast, lunch & dinner and I snack in between all meals. I always have to be sure to add in either a protein shake or fruit smoothie with every meal to keep up the gains. My workouts are unisex as well, my wife workouts with me religiously so ladies you can tune in as well. Be sure to switch up or add workouts to your routine as well to make sure your shocking the muscles as much as possible, so you can avoid a plateau. Remember wealth is a state of mind.

First I’m going to share with you guys my smoothie regiment:

8 oz Mango Juice or Green Juice

One handful Kale or Spinach

1 Cup Frozen Strawberries/Blueberries/Raspberries

1 Orange or Tangerine

Squeeze of Lemon (optional)

Ice

Blend for about 20-30 secs and then ENJOY! I recommend 1-2 a day. If you drink alcohol 2 a day just to keep your body cleansed, but if not one should be good. I drink 2 a day just because I really love fruit smoothies but it’s obviously your choice. Feel free to experiment with all the fruits you love. Add bananas or pineapple, my wife even likes ginger root in her smoothies. You only get one body so be sure to take care of it.

Monday: Back and Core

  1. Lat pulldown: 3 sets 10-12 reps each set.
  2. Straight Arm Lat Pulldown: 3 sets 10-12 reps each set.
  3. Wide Grip Seated Row: 3 sets 10-12 reps each set.
  4. Lying knee lift: 3 sets 20 reps each set.
  5. Crunches: 3 sets 25 reps each set.
  6. Stretch before and after!

Tuesday: Cardio 45 Minutes

  1. 10 Minutes on Treadmill-50% speed
  2. 5 Minutes Stairmaster Level 6 or higher
  3. 2 Minutes Jumprope 2 sets.
  4. 20 Minutes Stationary Bicycle
  5. 1 minute on Ropes 2 sets.
  6. 7 minute cool down on treadmill
  7. Stretch before and after!

Wednesday: Leg Day

  1. Leg Extension: 3 sets 30 reps each set.
  2. Walking Barbell Lunge: 3 sets 20 reps each set 10 each leg.
  3. Leg Press: 3 sets 12-15 reps each set (add weight each set)
  4. Dead Lift: 3 sets 12-15 reps each set.
  5. Calf Raises: 3 sets 20 reps each set.
  6. Stretch before and after

Thursday: Chest & Shoulders

  1. Bench press: 3 sets 12-15 reps each set.
  2. Incline flys: 3 sets 12-15 reps each set.
  3. Pec Deck: 3 sets 12-15 reps each set.
  4. Cable Lateral Raise: 2 sets 15 reps each set.
  5. Dumbbell Front Raise: 2 sets 15 reps each set.
  6. Dumbbell Lateral Raise: 2 sets 15 reps each set.
  7. Reverse Pec Deck Flys: 3 sets 12-15 reps each set.
  8. Stretch before and after

Friday: Stretching

  1. Yoga
  2. Stretch Day

Saturday: Full Body

  1. Hyperextension to Failure
  2. Deadlift: 3 sets 12-15 reps each set.
  3. Kettle bell pullover: 3 sets 12-15 reps each set.
  4. Standing dumbbell curl: 3 sets 12-15 reps each set.
  5. Overhead Dumbbell Tricep Extension: 3 sets 10-12 reps each set.
  6. Cable Curl: 3 sets 10-12 reps each set.
  7. Tricep Pressdowns: 3 sets 10-12 reps each set.
  8. Hanging Leg Raise: 3 sets 20 reps each set.
  9. Stretch before and after

Sunday: Rest Day

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Once you find your body plateauing you need to drastically switch up your routine. Here are a few of my other daily work out plans I like to throw in there to switch it up.

Battle Rope Routine:

All of these workouts are completely done only using battle ropes.

  1. Squat to Shoulder Press 3 Sets 12-15 Reps
  2. Jumping Power Slams 3 Sets 12-15 Reps
  3. Alternating Wide Circles 3 Sets 12-15 Reps
  4. Jumping Jacks 3 Sets 12-15 Reps
  5. Alternating Jump Waves 3 Sets 12-15 Reps

 

Kettle Bell Routine:

All of these workouts are completely done only using a Kettle Bell.

  1. Kettle bell One-Arm Row 3 Sets 12-15 Reps
  2. Kettle bell Squat to Press 3 Sets 12-15 Reps
  3. Kettle bell One-Arm Press 3 Sets 12-15 Reps
  4. Kettle Bell Chest Loaded Swing 3 Sets 12-15 Reps
  5. Kettle Bell Shoulder Halos 3 Sets 12-15 Reps
  6. Kettle Bell Hip Halos (Heavy) 3 Sets 12-15 Reps

 

Medicine Ball Routine:

All of these workouts are completely done using Medicine Balls.

  1. Rock and Roll Up 3 Sets 12-15 Reps
  2. Lunge with Overhead Press 3 Sets 12-15 Reps
  3. Lunge with Twist 3 Sets 12-15 Reps
  4. Squat Press and Throw 3 Sets 12-15 Reps
  5. Single Leg Hip Bridge 3 Sets 12-15 Reps
  6. Medicine Ball Push Ups 3 Sets 12-15 Reps
  7. V Ups 3 Sets 12-15 Reps

For your HIIT X Cardio Workouts:

Download the PumaTrac App

(Magic Fox) HIIT 45mins

(Freeletics App)

Setup your goals and the coach will do the rest, but if your a expert pick out your own workouts and lock in! No excuses you can do this anywhere, no gym required for either apps.

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