Keemo’s World

CHEST- warm up barbell bench press 3 sets, weight permitting to go upto 15reps before failure

- dumbbell bench press 3 sets, weight permitting to go 6-8reps before failure

- dumbbell bench flyes 3 sets, weight permitting to go 10reps before failure

- incline bench press 3 sets, weight permitting to go to 6-8reps before failure

- incline bench flyes 3 sets, weight permitting to go to 10reps before failure

- decline bench press 3 sets, weight permitting to go to 15reps before failure

- decline bench flyes 3 sets, weight permitting to go to 10-12 reps before failure

- cable crossover 3 sets, 1st set standing, 2nd set 45 degree bent at the hip, 3rd set 90degree bent at the hip… weight permitting to go 10-12reps before failuer

- cable flyes 3 sets, weight permitting to go to 10-12reps before failure

- cable front arm raises with palms supinated (palms facing up), weight permitting to go to 10reps before failure

Triceps

- Tricep seated extension, weight permitting to go to 10reps before failure

- Tricep kickback, weight permitting to go to 15reps before failure

- Tricep cable pull down palms supinated (palms facing up),  weight permitting to go to 15reps

ABS

- 25 regular crunches, 25 oblique crunches on the right, 25 regular crunches, 25 oblique crunches on the left, 25 regular crunches… for a total of 125 crunches. Keeping rest periods on a minimum.

- weighted standing oblique crunch, weight permitting to go to 10reps before failure

- Hanging knee raises 10reps, hanging leg raises 10reps, hanging knee raises with twist 10reps (that”s 1 set… then repeat again until 3 sets are achieved).

CARDIO

- 30mins on the treadmill steady pace jogging OR 15 mins HIIT (High Intensity Interval Training)

- 6-10laps swimming breast stroke.

DIET

- WHEY PROTEIN SHAKE (1 before bed, 1 immediately after waking up, 1 preworkout, 1 post workout).

- NO CARBS AT NIGHT (after 6pm)

- I still eat whatever I want BUT at a moderation. Sometimes when I feel like being all healthy, I go for 1 week of STRICTLY eating CLEAN. That week does wonders for those looking to lose inches and not sp much the pounds.