The No More Excuses Diet (18 page)

Legs

Standing Glutes

Standing Quads

SATURDAY:
Rest

This training involves focusing on specific muscles by dividing your body in to upper and lower halves. When you concentrate on several exercises dedicated to a specific region of the body, it creates muscular fatigue, atrophy, and eventually additional strength.

SUNDAY:
Rest

MON/THU:
20 to 45 Minutes of Cardio

UPPER BODY:

Perform 3 sets of each exercise that follows, using the training structure you’ve chosen from
this page
.

BW Push-up

Lying DB Chest Fly

Kneeling RB Lat Pull-down

Squatting RB Back Row