The No More Excuses Diet (18 page)

Legs

Standing Glutes

Standing Quads

SATURDAY:
Rest

Upper and Lower Split Training

This training involves focusing on specific muscles by dividing your body in to upper and lower halves. When you concentrate on several exercises dedicated to a specific region of the body, it creates muscular fatigue, atrophy, and eventually additional strength.

HOME WORKOUT 3

SUNDAY:
Rest

MON/THU:
20 to 45 Minutes of Cardio

UPPER BODY:

Perform 3 sets of each exercise that follows, using the training structure you’ve chosen from
this page
.

BW Push-up

Lying DB Chest Fly

Kneeling RB Lat Pull-down

Squatting RB Back Row

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