Workout Routine

A thing by Viviane Tirone

Gym time, go gym. Effective, minimalist, it's good and cool.
Modified from Wanhee Kim

Take before and after videos of your own transformation over 3-6 months.

Routine One

This will be done for two months before switching to Routine Two.

Monday (upper), Wednesday (lower), Friday (upper),
Monday (lower), Wednesday (upper), Friday (lower)

UPPER BODY

Dumbell Shoulder Press

Hold the dumbbells at shoulder height with your palms facing forwards and your elbows out to the sides and bent at a 90 degree angle. Keep your chest up, brace your core and look straight forwards throughout the move.
Without leaning back, extend through your elbows to press the weights above your head. Press the weights directly upwards until your arms are almost straight and the dumbbells are directly above your shoulders.

Inverted Rows

Set up the Smith Machine so it is just out of reach when lying on the ground. Lie beneath it and grab it with both hands in an overhand grip (palms facing away from you). Brace your abs so your body forms a straight line from your head to your heels. Pull yourself up until your chest touches the bar, then lower slowly.

Face Pulls

Set up the cable machine, using a double-rope attachment on the high pulley. Grasp the handle in an overhand grip and hold it with your arms fully extended out in front of you. Pull towards you, keeping your upper arms parallel to the floor, so the handles go either side of your face. Keep your movements slow and maintain tension throughout.

Overhead Tricep Extensions

Start standing with your feet shoulder width apart. Raise the dumbbells above your head until your arms are stretched out straight. Slowly bend your arms, lowering the weights back behind your head, being careful not to flare your elbows out too much. Once your forearms move beyond parallel to the floor bring the weight back up to the starting position. Your upper arms should remain in place throughout the movement.

Bicep Curls

Stand with your feet shoulder-width apart and a slight bend in your knees, holding a dumbbell in each hand by your thighs, palms facing away from you. Keep your elbows tight to your sides throughout, your chest and head up, and back straight. Make sure you are isolating the biceps here.

LOWER BODY

Bulgarian Split Squats

Sit on the bench with your rear foot under your opposite glute, extend your working leg so it is straight and your heel is resting on the floor, and then stand up and move your rear foot across so it is resting on the bench behind you. Keep your hips square, and bend your knees to lower until your front thigh is almost horizontal, keeping your knee in line with your foot. Don't let your front knee travel beyond your toes. Drive up through your front heel to return to the starting position.

Hip Thrusts

Sit on the floor, and set yourself up so the mid-part of your back (just under the shoulder blades) is resting on the box or bench. Walk your feet in so they are resting flat on the floor. Tuck your chin down to your chest. Drive through your feet to lift your hips until your torso and thighs are parallel to the floor. Lower the weight under control.

Back Extensions

The bench should be set at a 45 degree angle. Ensure your feet are secure against the pads, then bend forwards, keeping your back flat. Fold forwards until you feel a stretch in your hamstrings, then slowly bring your torso back up. Alternatively, drape yourself over a gym ball so your hips and stomach are resting on it, with your feet on the floor behind you and your legs extended. Place your hands by your temples. Lift your torso to form a straight line from your feet to your feet. Be careful not to overextend.

RDLs

Stand with feet shoulder-width apart. Push your hips back to lower the barbell, keeping it close to your legs, then drive your hips forwards to return to the start. Keep your spine neutral throughout. Slightly soften the knees as you lower the weight. Stop when your hamstrings will no longer let you move without further bending your knees or spine - then come back up.

Hanging Knee Raises

Hang from a pull-up bar with your body straight, using an overhand grip. Bend your knees and use your lower abs to raise your legs until your thighs are parallel with the ground. Lower under control. Perform each rep very slowly and under control throughout.

Routine Two