2025 Workout: Stimulate regularly and REST

What is the purpose: Build muscle mass and some size. Stimulate every 48 hours. Find a good split that works for you.

Keep it SIMPLE.

Runners Legs

• Squats
• Deadlift
• Calf Raises
• Lunges

Eight effective strength ones

• barbell curls!
• Bench press and / or Dips (declined / inclinded bench)
• Deadlift (make sure form is good)
• Squats
• Overhead press
• Cable pull down
• Cable lateral raise
• Cable face pull with two ropes

Cardio (it is IMPORTANT for fat)

• Progress to 5 one hour sessions a week and about 15k steps per day for Low intensity (so it targets fat – 130 to 140)
• Stair master, walking
• FORMAL Walking is AWESOME. LETS TARGET THIS.
  • 3 mph, and 10% to 15% incline.
  • 140 BPM

• Running is medium to high intensity for me
• 1 mile and 5k full runs
• Incline walking

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Cardio reference

Most effective exercises reference

Muscles to activate:

• Chest
• Traps
• Shoulders
• Lower Back
• Biceps
• Legs
• Core

Get an app to work on this.