“Get Buff”- Day 21
We made it through the second 10 days~ 2/3 of the contest~ and guess what??? NOW it’s time to kick it in for ten days!!! For these final 10 days- let’s be RELENTLESS!!!
Workout:
| Workout # | DAY #21 |
| “Basics”
DAY |
|
| Exercises: | Chest: |
| Bench | |
| 4sets of x10 reps | |
| Legs: | |
| Squats | |
| 4×10 | |
| Back: | |
| Pull ups | |
| 2xfailure | |
| ABS: | |
| Knee ups | |
| 4×25 | |
| Crunches | |
| 2×15 | |
| 1-2 mins between sets |
Substitutions:
Bench: Push ups, wall push ups, DB Press, Chest press
Squats: Body weight squats, Band Squats, Dumbell Squats, Leg Press, Lunges
Pull ups: Band over hook pull downs, Pull downs, inverted/supine pull ups, DB rows, etc…..
Some video links-
Today’s Diet Focus:
Drink more WATER! Strive for at least 1 gallon a day~ You need water to keep your body hydrated, kidnesy working properly, flush the toxins and fat out of your system. Also be aware that you need more water to digest protein than any other type of food…so as you up your protein intake you need to up your water intake.
