How to build your body when you are all day at work. That is simple and funny way to make something for you and your outlooking just sor 30 minutes after work.
Practise this 3 days weekly and in addtion choose one day when you are free to practise running or some other outdoor sport, because it is mostly building your outlloking.
1st training day
3 series with 8-10 repeats for arms. Simple drill for biceps and arm. You should take one dumpel and while sitting pick it up and down. Easy and normal drill. It will take to you not more than 7 minutes.
3 series with 6-8 repeats for legs. Just take some kilograms on your back, best with rod and make some squats. This will make your legs look better and will burn some kalories.
5 series for abdomen. As much as you can. That is the work part and most hardly developing part of your body. So pay attention to it. This will fill other of your 30 minutes training.
2nd training day
3 series for arms to built your biceps.
3 series for shoulders. Just took 2 dumpels and while you are sitting, you should pick them as much as you can and then pick them down to your shoulders.
5 series for abdomen.
3rd training day
3 series for legs
3 series for shoulders
5 series for abdomen.
That is you trainie program to build a simple not bad looking body when you are tired of working. That is a problem that is causing more of the men.
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