Monday(day 1), Tuesday(day 2), Wednesday(rest), Thursday (Day1) Friday (day2), Sat (Rest), Sun (day1) and continue on like that. If you feel sore at all take a rest day. NUTRITION: Eat a high fibre, high protein diet with meals 4-6 times per day.
A planned nutritional program or schedule is one of the most important aspects of any workout program plan/routine. Please see the nutrition section to learn about protein, carbohydrates and fats. The bottom line is to make sure to get 6 small meals during the day all having protein, veggies and fruit. Also, have carbs and protein during and after a workout for muscle recovery. This is needed for increasing musculature. For an easy to follow recipe book created by the godfather of nutrition, check out Gourmet Nutrition: A cookbook for healthy people.All of these workouts can be completed by men or women.
All workout routines benefit from changing the sets, weight and reps week to week. This will help prevent a plateau. An example is:
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