Squats, deadlifts, and bench press are the most important moves you can do in the gym. If you use proper form, eat well and often, your strength gains will sky rocket. You will get leaner and your abs will also start to develop without doing a single crunch. Go heavy and go hard.
Here’s the routine:
***You will start very heavy for this so get a good warm up on the exercise bike and stretch. DO NOT use a weight belt. You want your core to go into overdrive and a weight belt will inhibit that.***
1. What is your body weight?
2. Calculate 12.5% of your body weight.
3. Write it down.
This will be as if you weight 200 lbs. just to show the process.
2 sets of 5 reps at 225 lbs. (or 112.5% body weight)
2 x 3 at 250 lbs. (or 150% of body weight)
***If this is easy for you, just add on more weight! But be careful, next round of squats will have you gasping for air.***
Rest no more than 30 sec. in between sets
10 reps at body weight
It is a GIANT ladder set. It is heavy, it is hard. You will be sore but this will get your WHOLE body sore. Squat deep, if you don’t you are wasting your time. Also, get some knee wraps if you are worried about your knees. I use them and will never do heavy squats without them. Your metabolism will be shooting through the roof after this. I wouldn't do any cardio afterwards because that would be overkill.