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THE EQUILIBRIUM WORKOUT

THE EQUILIBRIUM WORKOUT



Here is a typical workout but very... very... very effective. 

Instructions: 

1. The choice of dumbbell / barbell / Kettlebell is up to you. 

2. Every workout start with any type of cardio from very slow to a steady rythm during circa 20 min. 

Pick one for each session: 

- Bicycle
- Treadmill (running)
- Rowing machine
- Elliptical
- Swimming

3. Workout I, II and III to be repeated every week.

4. Rest one day after each workout. E.g. one possible routine is to workout on Monday, Wednesday and Friday. The other days being resting days. 

5. Add 1 or 2 'short' abs circuit in your rest days or at the end of the workouts. 

6. Probably the BEST workout to start bodybuilding seriously and have a balanced physique. 

Workout I - CHEST & TRICEPS

  • Incline bench press: 4 sets x 6-10 reps
  • Flat bench press: 3 sets x 6-10 reps
  • Bench dumbbell fly: 4 sets x 9 reps
  • Skull Crushers (OR Dumbbell extension): 3 sets x 6-10 reps
  • Tricep pushdowns (OR Dips OR Diamond Pushups): 2 sets x 8-12 reps

Workout II - BACK & BICEPS

  • Pull-ups (add weight if too easy): 4 sets x 6-10 reps
  • Deadlift: 3 sets x 6-10 reps
  • Row (with cable or elastic): 4 sets x 9 reps
  • Barbell curl: 3 sets x 6-10 reps
  • Incline bench curl: 2 sets x 8-12 reps
  • Reverse barbell curl: 2 sets x 8-12 reps

Workout III - SHOULDERS & LEGS

  • Shoulder press: 4 sets x 6-10 reps
  • Lateral raises: 3 sets x 6-10 reps
  • Bent-over row: 4 sets x 9 reps
  • Squat (OR leg press): 4 sets x 10 reps

Massimo Veneto


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