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The Quest – The Groom’s Workout STAGE 1

Groom’s Workout Lose 30lbs in 4 Months

The Grooms Workout

We got Matt some help, he’s now being trained by Hollywood’s own Alexandra Wright.

The Groom’s Workout Plan

The Nemesis: Poor Genetics and Lack of Time

This groom’s workout plan is specifically made for Matt and is to help him tone up especially in the mid-section as well as burn more calories without weakening him. Matt will be able to add calories to his diet only if he increases cardio. Playing an hour of tennis or basketball at a consistent pace burns about 600 calories per hour. Thus additional cardio can be very beneficial especially if he has more time on his hands or finds that he exceeded the net calorie requirements of his meal plan.  Genetics aside, a commitment to exercise and working out consistently will have you not only looking like a Trophy Husband but feeling like an Olympian! Mat is supplementing his program with Anafuse by Vital Labs and Eradicate by Blackstone Labs. Anafuse works to increase muscle gains by use of all natural ingredients. Eradicate is an estrogen blocker which helps to reduce the amount of estrogen in your body. Estrogen is associated with increases in fat production.

Cardio: Basketball
Abs: Lying leg raises x20
Decline bench sit ups x20
Bicycle crunches x20
Cardio: Steady State on any machine- keep heart rate up and stay at a 6-7 (on a scale of 1-10) level of exertion.

Chest:
Barbell Chest Press x10
Flat Bench Flies x12
Incline Dumbbell Press x12
Push Ups x20
Decline Dumbbell Flies x12
Overhead Triceps Extensions x12
Triceps Push Downs x8

Cardio:
HIIT: on any machine you want
5 min warm up
Alternate 30 sec sprint (all out, 9-10 on a scale of 1-10) and 1 min recovery (more like a 4-5) for 10 rounds
5 min cool down
Abs:
Lying leg raises x20
Decline bench sit ups x20
Bicycle crunches x20

Cardio: Steady State on any machine- keep heart rate up and stay at a 6-7 (on a scale of 1-10) level of exertion.
Back:
Wide Grip Lat Pull Downs x10
One-arm Rows(each arm) x10
Straight Arm Push Downs x12
Bent Over Barbell Rows x10
Seated Cable Rows x8
Alternating Biceps Curls (per arm) x10
21s – Using a bar, do 7 half curls from the bottom to mid position, the 7 from the mid to top position, then 7 full reps x21

Cardio:
HIIT: on any machine you want
5 min warm up
Alternate 30 sec sprint (all out, 9-10 on a scale of 1-10) and 1 min recovery (more like a 4-5) for 10 rounds
5 min cool down
Shoulders:
Seated Dumbbell Shoulder Press
Lateral Raises
Bent Over Rear Delt Flies
(keep arms straight out to the sides, not behind you)
Alternating Front Raises (per arm)
Seated Arnold Press
Single Arm Lateral Raise

Legs:
Back Squats x10
Step Ups(per leg) x12
Romanian Deadlifts x10
(Keep back flat, weight in heels)
Leg Press x15
Lying Hamstring Curls x12
Standing Calf Raises x15
Jump Squats x15

Abs:
Lying leg raises x20
Decline bench sit ups x20
Bicycle crunches x20

REST DAY

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