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EVERYTHING I HAVE LEARNED WHILE SEEKING PARENTING

FIRST: IDENTIFY YOUR BODY TYPE AND GOALS

OR

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Having a kid can be stressful, but these tips and sources are great when preparing yourself.

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THE BASICS

"The Wheel you Don't Re-Create"

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THE BASICS IN STRETCHING

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HIGHLY RECOMMEND YOGA​

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DYNAMIC STRETCH BEFORE WORKOUT

  • ACTIVE STRETCHES: Get Blood flowing.

To prevent injury you want to make sure that you are as loose as possible. A light jog never hurts before a workout as well. 

  • I usually just swing my body parts I'm about to workout or perform a couple body weight workouts. 

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STATIC STRETCH AFTER WORKOUT

  • HOLDING STRETCHES: Get stretched.

  • Hold Each Stretch for 15-30 seconds

Static Stretches might not sound like a workout in itself, however it is for your muscles. It can fatigue your muscles before you start your workout... why we do them afterwards.

THE BASICS IN COMPOUNDING WORKOUTS

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CHEST

  • FLAT: Bench Press Pyramid 8x6x4x2

  • INCLINE: Bench Press Pyramid 8x6x4x2

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BACK

  • LAT PULL DOWN: Pull 8x6x4x2

  • ROWS: Pull 8x6x4x2

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LEGS​

  • SQUATS: Pyramid 8x6x4x2

  • DEADLIFT: Pyramid 8x6x4x2

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THE BASICS IN ISOLATION WORKOUTS

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BICEPS

  • CURLS: Pyramid 10x8x6x4

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TRICEPS

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  • EXTENSIONS: Pyramid 10x8x6x4

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SHOULDERS

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  • OVERHEAD PRESS: Pyramid 8x6x4x2

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FOREARMS, CALVES, ABS​

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  • FASTEST HEALING MUSCLES​

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When Performing all of the Above, A full workout can be executed with different Variations of Each.

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  • PUSH DAYS: BENCH > TRICEPS > CALVES > SQUATS > EXTENSIONS > PRESS

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  • PULL DAYS: ROWS > BICEPS > ABS > LEG CURLS > CURLS

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BODY TYPE

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ECTOMORPH= Skinny

MESOMORPH = Naturally Jacked

ENDOMORPH = Fatter

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**Bigger to Thinner**

Getting the "Beach Bod"

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I personally am an Endomorph and what that means is it's easier for me to get fatter than get skinnier.

 

What I have to do is mainly stay consistent with not eating too much junk, not drinking (beer), and never slack in the gym. This works...

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However, I know you didn't purchase this to just hear that. You want the specifics and the blood, sweat, and tears I learned from.

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**Thinner to Bigger**

Getting the Strength, Seeing Results

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For my friends who are Ectomorphs this is what works best to build muscle... If you want to look like Arnold, you won't. (Ha)

 

However, to get closer to resemble his physique you need to be persistent, consistent, effective & motivated to see the results you are looking for.

BODY TYPE

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ECTOMORPH= Skinny

MESOMORPH = Naturally Jacked

ENDOMORPH = Fatter

​

**Bigger to Thinner**

Getting the "Beach Bod"

​

I personally am an Endomorph and what that means is it's easier for me to get fatter than get skinnier.

 

What I have to do is mainly stay consistent with not eating too much junk, not drinking (beer), and never slack in the gym. This works...

​

However, I know you didn't purchase this to just hear that. You want the specifics and the blood, sweat, and tears I learned from.

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BODY TYPE

​

ECTOMORPH= Skinny

MESOMORPH = Naturally Jacked

ENDOMORPH = Fatter

​

**Bigger to Thinner**

Getting the "Beach Bod"

​

I personally am an Endomorph and what that means is it's easier for me to get fatter than get skinnier.

 

What I have to do is mainly stay consistent with not eating too much junk, not drinking (beer), and never slack in the gym. This works...

​

However, I know you didn't purchase this to just hear that. You want the specifics and the blood, sweat, and tears I learned from.

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