TRAIN LIKE A WARRIOR

The first step for getting in shape is understanding your diet.

I downloaded this app called "LIFESUM" available on any mobile device. Simply typed in my goal (becoming healthier and aware of what I am putting into my body on a daily basis) and boom it told me exactly how many calories I need to be eating on a daily basis.

I can even just scan the barcode on items and it will add the serving into the app for you.

Very simple, again the app is called LIFESUM and it's available to download on every type of smartphone device.

Diet is #1

Oh yes, and you do stay consistent with your workouts even if that means taking a 20-minute stroll to the park. Everything counts!

Whether you're losing weight or gaining muscle, everything depends on how you eat.

The weight training based workout below is designed to give you a proven results-oriented workout 5 days a week.

You can use it to gain muscle or tone up!

This exact workout allowed me to put on 55 POUNDS of muscle (maybe not all muscle ;)) in 1 year. I started this workout as a totally average 160-pound dude with close to 0 knowledge. It's fun once you get going and begin to learn new ways to listen and feel your body work.

I've grinded out 1 year of this workout for 5 days every week and here are the results:

In the end, it all comes down to consistency and the answer to one question. WHY?

Let's begin...

When I workout I like to superset every exercise with a different movement. For example, I will do a dumbbell bench press movement and immediately go for the pec fly machine afterward and do a set.

If I need to break I will take 30 - 60 seconds.

TIP #1

PUT YOUR PHONE AWAY

It's okay to listen to music or a podcast but if your attention is on the screen and not the muscle group you're trying to improve, your holding yourself back.

Get some Bluetooth headphones off of Amazon and leave your phone on the counter when you're working out so you don't let notifications distract you while you're working out. THEY CAN WAIT!

TIP #2

TRAIN IN VOLUME

Volume training is great when you are building muscle or trying to lose weight.

  • Do 3-4 sets of 10-15 reps for each exercise

TIP #3

DO THE WORK

Like I said before, it's the matter of being consistent. Results do not come all at once.

Wake up tomorrow and tell yourself day one, JUST START! It's either day one or one day you choose!

And when you don't see results instantly don't quit, don't worry about what other people think or say, just do the work.

It's not where you are right now, it's where you are going!

Here's the workout...

MONDAY: CHEST AND TRICEPS (3x12)

  • DUMBBELL BENCH (INCLINE BENCH TO 10%)
  • CLOSE GRIP BENCH
  • BARBELL INCLINE BENCH
  • CHEST FLYS (MACHINE OR dumbbell)
  • 40 DIPS 

DO TRICEP PUSHDOWNS AFTER EVERY SET (10-15 REPS) 

 

TUESDAY: BACK & BICEPS (3x12)

  • 40 PULLUPS
  • SUMO DEADLIFT
  • CLOSE GRIP LAP PULLDOWN
  • CLOSE GRIP SEATED ROW
  • WIDE GRIP LAT PULLDOWN
  • WIDE GRIP SEATED ROW
  • 4x10 BACK EXTENSIONS

DO BICEP CURLS IN BETWEEN SETS USING DUMBBELLS OR A MACHINE

  

WEDNESDAY ACTIVE REST DAY:

  • WORK THE MUSCLE GROUP YOU WANT TO IMPROVE THE MOST
  • 30 MINUTES OF CARDIO

 

THURSDAY: LEG DAY 3x12

  • WIDE/REGULAR/NARROW LEG PRESS OR SQUAT
  • SUPERSET: 4x25 CALF RAISES 
  • HACK SQUATS
  • SUPERSET: LEG EXTENSIONS (6 SETS)
  • LYING/STANDING LEG CURLS

FLEX/STRETCH LEGS BETWEEN SETS!

 

FRIDAY: SHOULDERS

  • MILITARY PRESS
  • STANDING LATERAL RAISE 
  • SUPERSET: STANDING ROPE HIGH PULLS
  • REAR DELT FLY MACHINE
  • DUMBBELL/BARBELL SHRUGS

Use this and the results will come!

If you have questions or want to learn more about the benefits of exercising reach out to us, we'd love to help!

Google is also a great resource whenever you don't know how to execute an exercise.

I would recommend googling the name of the exercise and taking a look under the image tab. The images tell you exactly what to do.

If you want more content like this let us know @liveswoll

 One of my favorite quotes from Tony Robbins is "People tend to overestimate what they can do in a year and UNDERESTIMATE what they can do in 10".

Stick with it, you'll get there!

- Connor Phalen

FOUNDER