Day ONE: Work Out Like a Machine
Build muscle on exercise machines without turning into one!
Character Trait:
SELF-CONFIDENCE
***
Character Trait: SELF-CONFIDENCE ***
Day 1: Don’t be afraid of high reps
Chest/Back/Abs/Calves
Starting a workout with a high rep set is a great way to warm up and push a lot of blood to the muscles that you are working out that day.
Today you will start with 50 total reps, divided into 2 sets on the chest/reverse fly machine. Yes, that’s 2 sets of 25 reps chest fly and 2 sets of reverse flys for 25 reps. By alternating between the 2 lifts you will save time. While the chest muscles recover, you will be working the rear delts and upper back and vice versus.
Superset 1:
Chest Flys x 25 reps
Reverse Flys x 25
Chest Flys x 25 reps
Reverse Flys x 25
Next, continuing to work the chest and back you will move on to the machine chest press and seated machine rows. These will be a brutal gauntlet of 4 sets of 15-20 reps. This time, however, you won’t be alternating exercises to allow the muscle groups to recover. Instead, as soon as you finish your last possible rep on the chest press, you are going to drop down to the floor to push your muscles even harder with as many push-ups as you can complete. Even if it’s just one or 2, push yourself to do as many as you can, immediately after you finish the chest press.
You didn’t think working out like a machine was going to be easy, did you???
Superset 2:
Chest press x15-rep, Push-ups x15-20 reps
Seated row x15-20, inverted row x15-20 reps
Chest press x15-rep, Push-ups x15-20 reps
Seated row x15-20, inverted row x15-20 reps
Chest press x15-rep, Push-ups x15-20 reps
Seated row x15-20, inverted row x15-20 reps
Chest press x15-rep, Push-ups x15-20 reps
Seated row x15-20, inverted row x15-20 reps
For the 4 sets of 15-20 reps on the seated row, you will be doing a body weight (BW) inverted row immediately after to fully exhaust the back muscles. If you’ve never done these before, think of them as the opposite of a push-up. Place your hands at push-up width apart, and pull the bar to your chest, like touching your chest on the floor for a push-up.
Four sets of these supersets (back-to-back exercises) should completely exhaust your chest and back muscles.
If not, you gotta push yourself harder next time.
Now it’s time to do some high-rep crunches. 5 exercises of 20 reps with a 10-second rest in between each one. Get on the floor and do 20 reps of these followed by a mini rest.
Superset 3:
V-ups x20
Bicycle crunches x20
Butterfly kicks x20
Crunches x20
Lateral heel touches x20
And for your final lesson in high-rep training, put the seat back on the leg press machine, and rep out 100 of calf raises. Yup, I don’t care how you get there - 5 sets of 20 or 4 sets of 25 - just do 100 reps total with as little rest as possible in between.
Last set…Century Set: Do as many reps as possible, rest for 10 seconds, do as many reps as possible, and repeat!!!
Leg press Calf-raises for 100 total reps!!!
Don’t forget, the character trait for this workout is… SELF-CONFIDENCE. This is something that you learn. You must EXERCISE self-confidence regularly to get stronger at it. Don’t spend your time at the gym looking at what other people are doing or how strong you think they are. Focus on YOU. Only YOU can push yourself to your limits, and as you see those limits get higher and higher, your self-confidence will grow with it.
