hey guys this is a video request a lot of you asked me to make a video about my
male model workout routine so that's what I'm gonna do in this video now if
you're new here to my channel welcome to DLM model lifestyle subscribe and click
the notification bar so you won't miss any of the next videos I'm not gonna
waste any more time let's get right into the video
alright now there's a lot
of different goals out there for why people want to go and work out some
people want to be buff big and "muscly" some people want to stay thin but with
that lean muscle mass right for me I'm somewhere more in the middle right not
too big not too small just nice so my workout is focused on gaining and
maintaining lean muscle mass now I don't have a lot of time to always work out so
I try to fit in all my muscles in two days and then all I do is I just repeat
those workouts throughout the week as and when I have some time so the first
day I usually start the upper body that's my most favorite workout so I
start it off and I do about five sets of around ten repetitions if I do
over twelve then I know the weight is too light if I do less than ten let's
say four then you know the weight is too heavy so you have to try and hit that
twelve reps all right so the idea is to do the work out until muscle failure so
you really get the most out of your workout routine and then you just rest
one minute between every set so you don't waste a lot of time don't rest
four or five minutes don't chat to your girlfriend on the phone focus and work
out all right so let's look at day one
day one is the whole upper body
workout I start out with the incline bench press then move over to normal
bench press
or if I feel like it the dumbbell chest press
next up is the peck deck
or the standing cable chest fly it depends on what I feel like on the day
then I move on to the back exercises and I do pull-ups
or lat pull-downs
next up is the lower back extensions
next I do the tricep rope pull down
and then the bend over of rope triceps extensions
then I do the biceps with the rope as well
or I do traditional bicep curls with no rest between the two arms
and then when I'm done with the biceps I move on to the shoulders and I do one
exercise where I alternate between front and side shoulder raises when I do the
front shoulder raises my palms are down an when I do the side shoulder raises
my palms are more inward
no to finish the whole workout off and to make sure I got the most out of it I
do five sets of push-ups and each set I do until failure after this whole upper
body workout you'll know and feel that you just went through a real workout all
right so that's day one now let's move on to day two
day two I start with ABS first and again I do four to five sets
and I do each set until failure first I start with the jackknives and I use four
kilograms on my feet and I hold ten kilograms with my hands just to get some
extra weight remember your abs are just like any
other muscle group and they need to be exercised in the same way all right when
I'm done with the jackknives I immediately move on to bicycles and I
still have the ten kilograms in my hands
then when that is done I immediately move on to the elevated toe touches
without any rest to finish the first set
then I just repeat this workout for three more sets
then I move on to the legs first I do my squats and lunges together at the same
time by alternating between the two
then I move on to leg extensions
then it is the hamstring curls
lastly calf raises
that's it for day two right guys that's it for the two workout day so all you do
then is you just repeat those two days as the week continues and I also use
supplements because we all know that you get faster results if you use the right
supplements if you want to know what supplements I used check it out in a
video description of added them for you now apart from supplements and the
workouts please know and understand you guys won't achieve the results that you
want if you don't eat the right way so remember you get fit in the gym but you
lose the way in the kitchen now if you're still not sure what kind of food
is healthy and how to eat watch my model diet plan video I added for you in the
video description so you can check it out it gives you a nice kind of basic
guide to it now if you liked the video give it a thumbs up subscribe and I'll
see you in the next video Cheers