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strenght training

Maintenance         Cardio    Low Carb       strength training      Surgery   Glp1s   Surgery

Low Carb   Meditterean Style    Keto Diet  GLP1  Intermittant Fasting  Hypertention Diet

Should be done 3 days a week resting one day between workouts

Men

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In order to get maximum gains in the shortest amount of time we suggest the following. If your familiar with lifting weights and want a more robust workout be our guest. 

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You will be doing 8 to 10 reps with as much weight as the 10th rep is the last you can do Do 3 sets of 8 to 10 reps for the following exercises in this order 

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1.  Bench press (will workout the chest, shoulders and tricepts)

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2, Shoulder press (will target shoulders and tricepts.)

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3. Bicept curls (will obviously target the bicept)

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If you're doing your daily cardio there is no need to lift with your legs

Ladies-

 

we know you want to tone up and not get bulky/ We also know you want that round tonrd bottom. So we;ll do lesser weight more reps in the areas you want to use 10 or 20 lbs dumbbells

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  • squats

  • Romanian deadlifts

  • Hip thrusts

  • Split squats

  • Push-ups-can be done on the knees or bench press

1. 

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