/cgl/ - Cosplay & EGL

>>9857722
Well I do the reg park workout
https://oldschooltrainer.com/reg-parks-beginner-routine/
So monday, Wednesday, and friday I follow the routine but on those days I add deltoid excercised. Do whatever kind you like, I like landmine rows and the deltoid raise machine. I work 30 min of cardio in at the end and then hit the sauna for 15 min to activate the growth hormones in your thyroid glands.
Tuesday, thursday, saturday are legs and cardio focus. I do usually a few sets of hack squat, leg extension machine, and then some calf raises on the smith machine going for high reps low weight. Then hit the eliptical or stair stepper. Avoid tredmill because too much running as a beginner with fuck up your knees and the other methods are great low impact. I usually hit the stair stepper for 10 min then hit the elliptical for 45min.
Then stretch and hit the sauna again.
It is important that before and after every workout that you stretch for at least 10 min. This will help with soreness and improve flexibility. Also be sure to get 10 hours of sleep. This workout is intense and when I dont sleep a full 10 hours I feel groggy.