why some people want to stay thin, but with that lean muscle mass right for you? Maybe somewhere in the middle, not too big and not too small, which is good looking. So, the workout is focused on gaining and maintaining good enough muscle mass. Some times we don’t have a lot of time to work out, so try to fit in all my muscles in two days, and then all you need to do is, repeat those workouts throughout the week as and when you have some time. So, the first day, start the upper body that’s a most favourite workout and do about five sets of around ten or 12 repetitions. So, you have to try and hit that twelve reps all. So, the idea is to do the work out until muscle failure, so you really get the most out of your workout routine, and then you rest one minute between every set, so you don’t waste a lot of time don’t rest four or five minutes don’t chat to your girlfriend on the phone focus and work out all. So, let’s look at day one, whole upper body workout you start with the incline bench press then move over to normal the bench press or if you feel like it the dumbbell chest press next up is the peck deck or the standing cable chest fly it depends on what you feel like on the day, then you move on to the back exercises, and do pull-ups or lat pull-downs next up is the lower back extensions. Further, do the tricep rope pull down and then the bend over of rope triceps extensions. Do, the biceps with the rope as well, do traditional bicep curls with no rest between the two arms and then when you are done with the biceps, move on to the shoulders, and do one exercise, where you alternate between front, and side shoulder raises. When you do, the front shoulder raises your palms should down and when you do the side shoulder raises, your palms are more inward. Now, to finish the whole workout off and to make sure you got the most out of it, do five sets of push-ups and each set you do until failure after this whole upper body workout, you’ll know and feel that you just went through a real workout all right, so that’s day one. Now, let’s move on to day two. You start with ABS first and again do four to five sets, each set until failure. First, you start with the jackknives and use four kilograms on my feet and hold ten kilograms with your hands to get some extra weight and remember your abs are just like any other muscle group and they need to be exercised in the same way. When you are done with the jackknives, immediately move on to bicycles. Still, you need to have the ten kilograms in my hands when that is done, immediately move on to the elevated toe touches without any rest to finish the first set then repeat this workout for three more sets then move on to the legs. Firstly, do squats and lunges together at the same time by alternating between the two. Move on to leg extensions then it is the hamstring curls lastly calf raises that’s it for day two. Hence, all you do then, you repeat those two days as the week continues. You need to use supplements because we all know that you get faster results if you use the right supplement. Please know and understand you guys won’t achieve the results that you want if you don’t eat the right way so remember you get fit in the gym. However, you lose the way in the kitchen now if you’re still not sure what kind of food is healthy and how to eat.