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Simplest way:
1) Go to the gym 3 days a week
2) Each day, do a heavy upper body pulling motion, a heavy pushing motion, and a deadlift or squat variation
3) Use a weight where you are able to do about 8-10 reps on the first set. Subsequent sets may be lower - that is a good thing.
4) Repeat each set until you reach 25 total reps. So it could be 10 on the first set, then 8, then 5, then 2.
Pulling exercises: rows, pulldowns, barbell pulls, cable pulls (at high, med, low settings there are many variations you can do)
Pushing exercises: dumbbell press, dips, pushups, shoulder press. you can use cables for a lot of variation here too
Deadlifts/squats: Besides the obvious you have front squat, hack squat (my personal fave) overhead squat, side lunges, romanian dumbbell deadlift, single leg deadlift, bulgarian split squats. You can even do a cable squat with the lowest pulley.
Not get to the gym and EAT EAT EAT.
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