Are you looking to improve your body and become bigger, stronger, and faster? Well, if you are, this article will be great for you because I have the perfect set of workouts for you to do. It all depends on what it is that you are trying to transform your body into. You can choose from one of the passages below and select which one describes you best. By the way, these tips and advice do not guarantee result the only way you will see a difference is by your dedication and hard work, it’s not an overnight thing!

Select what you need!

Do you want to lose weight and look slimmer?

If so, the top two priorities that you need when trying to achieve this is that you need proper, diet and cardio. I suggest that you watch what you eat, so cut out the fast food and eat less desserts and candies. You will need to do some jogging or sprints along with some vicious core workouts.

Do you want to lose weight and look more defined?

If so, the top two priorities for when you are looking to lose weight and look more muscular are changing your diet and you will need to lift weights/ workout.  When working out you need to cut out all of the unhealthy foods in your life significantly. You need to do core workouts and when lifting weights use lighter weights and more reps. So doing anywhere between 3 sets of 8 and 5 sets of 10 or 12 will be sufficient.

       Do you want to gain muscle and weight?

If so, the top two priorities that you need when trying to gain weight and muscle you must change your diet and you will need to lift weights/ workout. If your looking to put on weight do not start binge eating. That is the worst thing to do, you need to set up a weight gaining program and eat a lot of food. But for most people simply, all you need to do is make sure that you eat 3 meals a day and after you workout immediately drink a protein shake. Then, when you are lifting, you need to do more heavy lifting so sets of 3 or 4 along with 6 or maybe 8 repetitions are great.

Do you want to gain weight but look slim and more defined?

Lucky for you! In order to achieve this you will need hard work and dedication along with combining the three topics above into one. Good luck!

Here are the main lifting activities you should use.

Monday – lower body

Squat

Leg Extensions

Deadlift

Leg Curls

Power Cleans

Dumbbell lunges

Tuesday – upper body

Bench Press

Dumbell Military Press

Incline Bench

Dumbbell Curls

Shoulder Shrugs

Pectoral Flys

Wednesday – Rest day or Power day

Power Cleans

Jerks

Hang Cleans

Box Jumps

Sprints

Thursday – lower body

Squat

Leg Extensions

Deadlift

Leg Curls

Power Cleans

Dumbbell lunges

Friday – upper body

Dumbbell Bench Press

Dumbell Military Press

Dumbbell Incline Bench

Dumbbell Curls

Lat Pulldowns

Pull Ups or Chin Ups

Core –  Should be done every day

50 reps

Crunches

Flutter kicks

Bicycles

Toe Touches

25 reps

Full Body Crunches

Sit Ups

Burpees

1 minute

6 inches

Side plank to the right

Side plank to the left

Regular plank

Any of these workouts will help you develop your body in a way that will make you look and feel better than before. Find out which one works best for you a let’s get to work!