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Full body optimized workouts

Full body optimized workouts 

muscly man
This is a weekly routine composed of 3 workouts optimized as much as possible for any man willing to put the effort. 

Somehow you will see the number 7 appears regularly in the description of the routine. While describing its functionning and its effects, this symbolic number appeared many times.

This workout has been elaborated considering last updates in fitness sciences. It will help you to pack on muscle, gain strength and shred fat in a minimal time in total safety. 

The logic behind could be complicated to explain but the result is just a pure gold workout routine. Here you go.

optimization triangle
SEVEN Benefits: 

1. Increase Testosterone
2. Decrease bodyfat
3. Increase strength
4. Pack on muscles everywhere
5. Balance your imbalances
6. Work your cardio and stamina
7. Energizing


Surfer about to surf on the beach

SEVEN Rules: 

  • Rule #1: Pick a weight between 50% and 80% of your 3 rep max
  • Rule #2: Everytime you repeat the routine, alternate between either raising weight by 2-5% or raising the number of repetition by +1/+2 repetitions
  • Rule #3: Resting time depends only on how you feel to go again for the next set
  • Rule #4: Each superset combination is to be executed as a superset is supposed to be: alternating between each exercice after each set, without resting time or minimal if necessary
  • Rule #5: Each workout is preceded by a 20 min cardio training, which should start with the easiest slope/speed and a small increase every 5 min
  • RULE #6: the choice of dumbbell or barbell or pulley can be changed, however for optimal results, stick to initial exercice
  • Rule #7: Warm-up with one set of 3-4 reps with small weights before each exercice

Woman next to swimming pool
SEVEN days
After the first weekly routine, you will already realise how much this routine makes you feel better as a man.



SEVEN weeks
After 7 weeks you will be able to realise a drastic change in your body composition, feel much more strength and potential, more manly, leaner and proud. 

THREE optimized Workouts -> A, B, C:

man with chalk on hands
Workout A
  • 20 min cardio
  • Crunch                                                         3 sets x 15 reps
  • Back rise                                                      3 sets x 10 reps
  • SUPERSET #1
    • Fly pec with pulley                            3 sets x 12 reps
    • Shoulder row barbell/pulley                3 sets x 12 reps
  • Romanian deadlfit                                        3 sets x 8 reps
  • SUPERSET #2
    • Reverse grip curl barbell/pulley      2 sets x 10 reps
    • Triceps pushdown pulley                2 sets x 8 reps
  • Hip thrust                                                     3 sets x 12 reps
Man stretching in fornt of brick wall

Workout B
  • 20 min cardio
  • Leg raise                                                                                    3 sets x 12 reps
  • Abductor machine or elastic lateral raise                                   3 sets x 12 reps
  • SUPERSET #1
    • BP Flat                                                                              3 sets x 8 reps
    • Lat pulldown & Pull-up (weighted)                 1 set x 10 reps & 2 sets x 10 reps
  • Front push press                                                                         3 sets x 12 reps
  • SUPERSET #2
    • Internal bicep:curl bicep with pulley (elbow in front)   2 sets x 10 reps
    • Reversed grip pushdown with pulley                           2 sets x 8 reps

Cocktail drink on sand of beautiful beach

Workout C

  • 20 min cardio
  • Abwheel                                                                                  3 sets x 8 reps
  • Abs side to side                                                                      3 sets x 15 reps              
  • SUPERSET #1
    • BP Incline                                                                      3 sets x 8 reps
    • Rowing back                                                                 3 sets x 12 reps
  • Lateral shoulder raise with pulley                                            3 sets x 12 reps
  • SUPERSET #2
    • Bulgarian split squat / or Leg press                            3 sets x 12 reps
    • Kickback leg with pulley or elastic                              3 sets x 12 reps
  • SUPERSET #3
    • Pulley/dumbbell biceps curl elbow close to body      2 sets x 10 reps
    • Triceps overhead pulley                                                2 sets x 8 reps

Massimo Veneto



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Location: Rue Jules Vallès, 35042 Rennes, France

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