For this particular routine, try to keep workouts in the 45 minute range to avoid producing excess cortisol. Excess cortisol can increase health risks and affect sleep, digestion, and mood levels.  For this routine, rest 60-90 seconds between each set. When following this plan, workout with a 2-on-1-off routine for the fastest results. This routine will also allow for enough variety in which days you workout to keep your body guessing. The weight you use will vary depending on your current fitness level, and the exercise you are doing. Pick a weight that will challenge you, but not completely exhaust you. This is a good routine to start with. Once you’ve completed it, start a new routine to keep seeing quick results. The first day involves exercises from simple crunches to more advanced exercises like a one arm cable curl. Most of these exercises involve two sets total.   Crunches. Perform 20 reps, and complete one set. Rest for 60 seconds.  Stability Ball Crunches. Perform 15-20 reps, and complete one set. Rest for 60 seconds.  Leg Lifts. Perform 8-12 reps, and complete one set. Rest for 60 seconds. V-Up. Perform at least 10 reps and go until you can’t continue. Complete one set. Rest for 60 seconds.  Hammer Curl. Perform 8-12 reps, and complete two sets. Rest for 60 seconds.  Overhead Dumbbell Presses. Perform 8-12 reps, and complete two sets. Rest for 60 seconds. Preacher Curl with Barbell. Perform 8-12 reps, and complete two sets. Rest for 60 seconds. Palms-Down Grip Cable Triceps Extension. Perform 8-12 reps, and complete two sets. Rest for 60 seconds.  Reverse Dumbbell Bicep Curls. Perform 8-12 reps, and complete two sets. Rest for 60 seconds. One Arm Cable Curl. Perform at least 10 reps and go until you can’t continue. Complete one set. Rest for 60 seconds. Palm-Up One Arm Cable Pushdown. Perform at least 10 reps and go until you can’t continue. Complete one set. Rest for 60 seconds. This involves squats, leg extensions, and curls. You will complete at least two sets for each of these exercises.   Squats. Go for barbell squats over a bench to afford your body more range of motion and less risk of injury. Perform 8-12 reps, and complete two sets. Rest for 60 seconds. Leg Press. Perform 8-12 reps, and complete two sets. Rest for 60 seconds. Seated Leg Curl for Hamstrings. Perform 8-12 reps, and complete two sets. Rest for 60 seconds.  Leg Extension. Perform 8-12 reps, and complete two sets. Rest for 60 seconds. Laying Leg Curl. Perform 8-12 reps, and complete two sets. Rest for 60 seconds. Reverse Wrist Curls. Perform 8-12 reps, and complete two sets. Rest for 60 seconds.  Regular Wrist Curls. Perform 8-12 reps, and complete two sets. Rest for 60 seconds. Thigh Adductor Machine. Do 8-12 reps, and complete two sets in each direction. Rest for 60 seconds. After a rest on day three, workout your chest and back with bench presses, rows and pulldowns. Some exercises you might try include:  Wide-Grip Incline Bench Press. Perform 8-12 reps, and complete two sets. Rest for 60 seconds. Wide-Grip Flat Bench Press. Perform 8-12 reps, and complete two sets. Rest for 60 seconds. Wide Dips. Perform 8-12 reps, and complete two sets. Rest for 60 seconds. Cable Flyes. Perform 8-12 reps, and complete two sets. Rest for 60 seconds. Upright Row. Perform 8-12 reps, and complete two sets. Rest for 60 seconds.  Dumbbell Bent-Over Rows. Perform 8-12 reps, and complete two sets. Rest for 90 seconds.   Dumbell Pullovers. Perform 8-12 reps, and complete two sets. Rest for 90 seconds. Seated Cable Row. Perform 8-12 reps, and complete two sets. Rest for 90 seconds. Wide-grip Lat Pull-Down. Perform 8-12 reps, and complete two sets. Rest for 60 seconds. Pull-ups. Do 8-10 reps, and complete two sets. Rest for 60 seconds. For day five you will be targeting your shoulders with deltoid exercises. To exercise your calves, you’ll complete a series of calf raises.   Overhead Shoulder Press. Perform 8-12 reps, and complete two sets. Rest for 60 seconds. Front Deltoid Dumbbell Raise. Perform 8-12 reps, and complete two sets. Rest for 60 seconds.  One-Arm Incline Lateral Raise. Perform 8-12 reps, and complete two sets. Rest for 60 seconds. Front Deltoid Cable Raise. Perform 8-12 reps, and complete two sets. Rest for 60 seconds. Side Deltoid Cable Raise. Perform at least 10 reps until you cannot continue. Do one set.  Single Leg Calf Raises. Perform 8-12 reps, and complete two sets. Rest for 60 seconds. Standing Calf Raises. Perform 8-12 reps, and complete two sets. Rest for 60 seconds.
حاول اتباع نظام لأربعة أسابيع يمرن المجموعات العضلية الرئيسية ويحفزك لتبني جسمك بصورة أسرع. مرن عضلات البطن والذراعين في اليوم الأول. مرن رجليك وساعديك في اليوم الثاني. مرن الصدر والظهر في اليوم الرابع. مرن كتفيك وربلتيك في اليوم الخامس.