Ultimate Workout Routine

(100% works)
Since members in ML team have fitness goals in the new year and ask me for
advice, I have compiled this comprehensive note as the ultimate guide to get fit,
lose weight and become muscular as much as possible within a shortest amount
of time with simple exercises I found effective for the last 3 years of working out.
You can do it !

Workout General Advice

Workout at least 3 times a week.

Prefer in the morning.

At least one day cardio HIIT is more effective on treadmill)

Have a vision of your dream body every time at the gym

Listen to motivational workout speech while working out (feel like a boss at
gym)

Life changes greatly about how people perceive you and listen to your
opinions when you look confident with your summer body.

It's better to take one or two week break sometimes to recover, people do
that got better results than ones going to gym every week (based on
research)

Workout Program #1 (Beginners for 30 days

- Start with this first)
WEEK 1: HEAVY HITTER
DAY 1 CHEST & TRICEPS START

DAY 2 LEGS, CALVES & ABS START

Ultimate Workout Routine 100% works) 1

 DAY 3 SHOULDERS & TRAPS START

DAY 4 BACK, BICEPS & ABS START

DAY 5 REST

DAY 6 REST

DAY 7 REST

WEEK 2: HEAVY HITTER

DAY 8 CHEST & TRICEPS START

DAY 9 LEGS, CALVES & ABS START

DAY 10 SHOULDERS & TRAPS START

DAY 11 BACK, BICEPS & ABS START

DAY 12 REST

DAY 13 REST

DAY 14 REST

WEEK 3: INTENSITY BOOST

DAY 15 CHEST & BACK START

DAY 16 LEGS, CALVES & ABS START

DAY 17 SHOULDERS & TRAPS START

DAY 18 TRICEPS, BICEPS & ABS START

DAY 19 REST

DAY 20 REST

DAY 21 REST

WEEK 4: INTENSITY BOOST

DAY 22 CHEST & BACK START

DAY 23 LEGS, CALVES & ABS START

DAY 24 SHOULDERS & TRAPS START

Ultimate Workout Routine 100% works) 2

 DAY 25 TRICEPS, BICEPS & ABS START

DAY 26 REST

DAY 27 REST

DAY 28 REST

Workout Program #2 (After #1 program, try

these 3 levels to maintain and improve
physics)
Beginner (Start with this for 3-4 Weeks then move on
intermediate level)
Day 1 Chest, Back, Shoulders, Legs, Biceps, Triceps
Day 2 Legs, Triceps, Biceps, Chest, Back, Shoulder

Day 3 Shoulders, Back, Chest, Legs, Triceps, Biceps

Intermediate (Start with this for 3-4 Weeks then move on

advance level)
Day 1 Chest, Shoulders and Triceps

Day 2 Back and Biceps

Day 3 Legs

Day 4 Shoulders, chest, and Triceps

Day 5 Back and Bis

Advance (very intense but can rest for one week in between if
burn out)
Day 1 Chest & Back

Day 2 Legs

Ultimate Workout Routine 100% works) 3

 Day 3 Shoulders & Arms
Day 4 Rest

Day 5 Chest, Shoulders, & Triceps

Day 6 Back & Biceps

Day 7 Legs

Workout Program #3 (Cardio for when your

body is sore/lazy to go to gym/want to
workout at home)
These exercises are effective and takes only 1015 minutes a day to be done.

There are three variations so try to do different one everytime.

1. V Shred 12 Minute Fat Burning Cardio Workout | No Equipment

(https://www.youtube.com/watch?v=ctlLJgxArZM)

2. 15 Minute Full Body Calorie Burn (SIMPLE & EFFECTIVE!)

(https://www.youtube.com/watch?v=HzkBonK4kPQ)

3. Simple 6 Minute HIIT Workout to BLAST Off Fat

Calories(https://www.youtube.com/watch?v=x-0pqzcZrGk)

Diet (Protein Intake, Macro calculation,

General Advice)
Protein
Buy either Optimal Nutrition or Rule 1 brand. It can be "whey
concentrate/whey blend/whey isolate/whey hydro" - all do the same but

Ultimate Workout Routine 100% works) 4

 different prices and tastes. Cheap → whey blend, expensive → whey hydro.
Any flavour is up to you.

Don't worry about Casein → waste of money (based on research)

Macro calculation: your weight in kg * 1.5 or 2 = # protein in g intake a day.

This help you to know how much scoop of protein to take a day.

Rules when to take protein: either when you are hungry or 30 minutes after
workout.

Don't take carbon hydrate (rice, pasta, noodle) or minimise its intake.

Ultimate Workout Routine 100% works) 5