I WAS BORN TRAINING PLAN

January 22, 2011

There's no point in going to the gym if you don't do the exercises with the right technique and attention. But I think this applies to every other area of life too. By mastering the correct technique, you can not only build more shapely and well-defined muscles but also regain your long-lost good posture.

Let me show you something. Now, I'm going to confront you with a very simple exercise that will reveal how terribly bad your posture is, and how much it detracts from your overall appearance. Whether you have excess weight or not. So. Stand sideways in front of a mirror. Don't straighten up, just stand as you normally would. First, stand on your tiptoes, then take a deep breath. Place your arms alongside your body and straighten your neck. Look at the difference. This is somewhat how your posture should always be. Now go back to your original state, the one that feels good, and cry your heart out. This, among other things, can also be changed.

With exercises performed with straight posture and correct technique + proper breathing exercises. This is the holy trinity of gym workouts. Do at least one workout plan with a personal trainer, otherwise you'll do it wrong, bad movements will become ingrained, and you'll become disproportionately muscular – if at all – and going to the gym will be a waste of money. In that case, rather go hang out with the capoeira people.

So this is my workout plan; I work out with it 4 times a week for the next, now only, 7 weeks. I won't add any comments; clicking on the exercises will give you all the information.

Warm-up: 10 minutes on the treadmill.

1. 30′ dumbbell flyes 3×12

2. Bench press 4×10

3. 45′ incline press 4×10

4. Pec deck flyes 3×10

5. Standing biceps curl with EZ bar 4×10

6. 45′ incline biceps curl (very intense) 4×10

7. Seated hammer curl 3×10

8. Crunches on bench 3×20

9. Knee raises on incline bench 3×20

Day B Back

Warm-up: rowing machine 2,000 meters

1. Lat pulldown behind neck 4×10

2. Bent-over rows (very carefully, or rather skip this one) instead, do this. Non-stop, so no rest time. One hand, switch, other hand. 4×10

3. Lat pulldown to chest 3×10

4. Cable rows 3×10

5. Bent-over lateral raises 3×10

6. Ab machine 4×20

7. Torso twists non-stop 3×15-20 / side

8. Crunches 3×20

9. Hyperextensions on bench 3x max, meaning as many as you can. It'll be tough.

Day C Shoulders-Triceps

Warm-up: arm ergometer 10 minutes

1. Lateral raises 4×10

2. Overhead press behind neck 4×10

3. Bent-over lateral raises lying down alternately (non-stop) hah, there's no link for this, damn it. The problem is it's too complicated to even describe. Replace it with this. 3×10

4. Front raises 3×10

5. Cable pushdowns with shoulder-width grip 4×10

6. Lying triceps extensions with dumbbells 3×10

7. Reverse dips 3x max.

8. Overhead triceps extension non-stop 3×10

9. Seated knee raises 4×15

Day D Legs

Warm-up: stationary bike 12 minutes

1. Leg extensions 4×12

2. Leg press machine 4×12

3. Leg curls Always stretch during the exercise! 4×10

4. Lunges Even without weights, it will be enough at first. 3×10 / leg