Step1:
Maintain a good diet, goes without saying but needs to be said anyway.
Step2:
You'll increase the frequency of the workout each week. Each day will consist of 30 reps, low weight for 8 core lifts. After going through all 8 core lifts, you'll take a short 5 minute break and repeat the workout cycle. The transition between core lifts needs to be 1-2 minutes max.
Week 1: 3 days, 2 cycles.
Week 2: 4 days, 2 cycles.
Week 3: 3 days, 3 cycles.
Week 4: 4 days, 3 cycles OR 3 days, 4 cycles.
Step3:
The workout cycle is in this order, 30 reps per lift:
Squats
Bench
Calf Raises
Lat Pulls
Abs-Situps
Tricep Curls
Dead Lifts
Bicep Curls
rest 5 minutes and repeat cycle as indicated per Week.
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