4 Day Workout

This workout is to work the whole body in 4 days. If you complete the 4 days in a row with out missing any days, you can take the 5th day off or start back with day 1 depending on your energy level or schedule. If you do miss days just pick up where you left off. The plan is never to quit.

1 set of each exercise to start
ad one additional set each week until 5.

Remember the #1 goal is to not injure yourself so taking it slow at the beginning is very important. Even if your whole workout only takes 15 minuites. Your untrained muscles will respond well to the minimal workout. It will get more difficult every workout from this day forward but the results will quickly start to show witch will help motivate you.

1. Chest & Triceps

  1. Bench press
  2. Incline press
  3. Cable Crossovers
  4. Triceps press with dumbbells or lying on back with curl bar
  5. Triceps press down with rope cable

2. Back & Biceps

  1. Lat pull downs (in-front of head) like pullups
  2. Bent over barbell rows
  3. Curl Barbell Curls
  4. Dumbbell Curls

3. Shoulders & Forearms

  1. Lateral raises with dumbbells
  2. Upright rows with barbell
  3. Wrist curls
  4. Reverse wrist curls

4. Legs

  1. Squats
  2. Leg press
  3. Leg curls
  4. Calf Raises
  5. Lower back roman chair extensions exercise

All are supersets x3.

Incline Dumbbell (DB) Bench Press 10/ Flat cable fly 15
Flat DB Bench Press 10/ Decline Cable Fly 15
DB Shoulder Press 10/ Lateral DB Raise 15
Tricep Pushdown Rope 15/ Forward DB Raise 15
Leg Press 10/ Seated Hamstring Curl 15
Deep Goblet Squats 10/ Lateral Step-offs 15 each leg
Glute Raise machine 10/ Leg Extensions 15
Assisted pistol squats 10 each leg/ Adductor machine 15

Deadlifts 10/ Planks 30-60 sec
Assisted Pull-ups 10/ DB Curls 15
Hammerstrength Wide Row Machine 10/ Rear Delt Fly Machine 15
DB Y’s 15/ Kettle Bell (KB) Carry down and back (turf)

Non-motivated Workout

This is my optimized workout for when you are not very motivated to work out. This workout can be complete in 15-20 minutes and hits all major muscle groups. This keeps you in good enough shape to transition back to a serious workout when you are more motivated. The schedule is 2-3 times a week. (Monday, Wednesday, Friday) or (Tuesday & Thursday)

  1. Squats (legs) 2-3 Sets
  2. Bench (chest) 2-3 Sets
  3. Lat Pull-downs or Pull-ups (back) 2-3 Sets
  4. Lateral Raises (shoulders) 2-3 Sets
  5. Crunches (abs) 1 Set

As a renowned health and nutrition expert, I’m here to assist you in developing a customized diet and exercise plan to help you achieve your goals of muscle growth. Considering your specific requirements and preferences, here’s a summary of your personalized plan:

Diet Plan:

You’ll follow a diet consisting of three main meals and one snack each day.
Since you have food allergies to salmon and prefer organic foods, your meal plan will focus on other protein sources and organic options.
Grains will be avoided, as per your preference and requirements.
The diet will be tailored to manage your diabetes, ensuring stable blood sugar levels.
Exercise Plan:

You’ll commit to working out six days a week.
Given your preference for outdoor bodyweight exercises, your workout routine will incorporate a variety of bodyweight exercises to build muscle.
The program will be designed to progressively challenge your muscles while taking into account your current fitness level.
Now, let’s dive into the details of each component of your plan.

Detailed Workout Program:
Day 1: Upper Body Strength

Push-ups: 3 sets of 10 repetitions
Dips: 3 sets of 8 repetitions
Inverted Rows: 3 sets of 10 repetitions
Shoulder Press: 3 sets of 10 repetitions
Day 2: Lower Body Strength

Squats: 3 sets of 10 repetitions
Lunges: 3 sets of 10 repetitions per leg
Calf Raises: 3 sets of 12 repetitions
Glute Bridges: 3 sets of 12 repetitions
Day 3: Cardiovascular Endurance

Brisk walk or jog for 30 minutes
Jumping Jacks: 3 sets of 20 repetitions
Mountain Climbers: 3 sets of 12 repetitions
Burpees: 3 sets of 8 repetitions
Day 4: Core and Abs

Plank: Hold for 30 seconds, repeat 3 times
Russian Twists: 3 sets of 12 repetitions
Bicycle Crunches: 3 sets of 12 repetitions per side
Leg Raises: 3 sets of 10 repetitions
Day 5: Full Body Strength

Pull-ups or Bodyweight Rows: 3 sets of 8 repetitions
Push-ups: 3 sets of 10 repetitions
Squats: 3 sets of 10 repetitions
Plank: Hold for 30 seconds, repeat 3 times
Day 6: Active Recovery or Flexibility

Light yoga or stretching routine to promote flexibility and recovery
Remember to warm up before each workout and cool down afterward. Rest for a day each week to allow your body to recover.

Detailed Meal Plan:
Meal 1:

Organic omelet with three eggs, spinach, bell peppers, and mushrooms
Side of avocado slices

Organic Greek yogurt with mixed berries and a sprinkle of chia seeds
Meal 2:

Grilled organic chicken breast
Steamed broccoli and asparagus
Side salad with mixed greens, cherry tomatoes, and olive oil dressing
Meal 3:

Baked wild-caught cod fillet with lemon and herbs
Sautéed organic kale with garlic
Quinoa and roasted vegetable medley (excluding grains, if preferred)

Handful of mixed nuts (almonds, walnuts, and cashews)
Detailed Grocery List:

Organic eggs
Bell peppers
Organic Greek yogurt
Mixed berries (such as blueberries, strawberries, and raspberries)
Chia seeds
Organic chicken breast
Mixed greens

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