I've been training for one hour per week for the last 3 months.

This morning I took this picture.

Read this thread to see my training routine (2x30 minute workouts per week) 👇 https://t.co/AQkG2sJp64

One big caveat before we get into this:

I built my physique with more work than this.

Right now I'm just doing the minimum to maintain muscle while dropping fat.

Here's what I'm doing 👇

To work all of the major muscle groups in my body I'm hitting one exercise for each of these movements:

- Vertical Pull
- Vertical Push
- Horizontal Pull
- Horizontal Push
- Hip Hinge
- Squat

For me, that looks like this:

- Pullups or lat pulldowns
- Seated dumbbell press
- Dumbbell or cable row
- Incline dumbbell press
- Romanian deadlift
- Barbell squats

You could swap in whatever variations of compound movements you personally prefer.

Just make sure you're hitting those core movement patterns.

You can follow this routine at home with a bench, some dumbbells & a pullup bar.

I recommend CrossGrips over a normal doorway pullup bar.

They fit in a carry-on, foam padded so they don't damage doorframes & will last years - unlike cheap doorway bars that fall apart in months https://t.co/rzHWRZJBjO

If you want to buy some, use code ROB15 for 15% off.
https://t.co/jS0JYc6mhP

OK, here's the routine:

Workout A

Squats
Pullups
Dumbbell shoulder press https://t.co/rIG5Aiq0cu

If you can't do pullups, use the assisted machine or a resistance band to help you (like this) https://t.co/ZiEoY08MQI

Choose whichever variations you like. 

I mostly do safety bar squats, but showed front squats above.

I typically do seated dumbbell press, but the standing version is shown here.

You could do a machine shoulder press. https://t.co/UpV8vH8GPM

Workout B (at least 72 hours later):

Deadlift
Some sort of row
Some sort of horizontal push  

Dumbbell row shown here is my preferred option. https://t.co/D8seOoI2c4

I like Romanian deadlifts because of the lower overall fatigue and higher stimulus to fatigue ratio (important when calories are low and you're losing fat).

 You could do conventional deads though (shown here) https://t.co/b9jcmF5ECb

Your horizontal push could be a chest press machine, barbell bench press, pushups, incline barbell or dumbbell press.

Don't sweat this stuff. Just work hard (unlike me filming this technique video with baby weights) https://t.co/zRNIvCNusm

That's it!

You could add some calves or some ab work (hanging knee raises would be my choice) https://t.co/B8nz5tl3Gg

Every exercise in my routine is done for 2 sets taken close to failure (0-2 reps in reserve).

I usually work between 8-15 reps.

I'll be at the higher end of that range for the first set, so I can do the second set and still get at least 8 reps with the same weight (saves time).

As these are full body workouts I keep them 72 hours apart to ensure I'm properly recovered before working the same muscles again.

Training a muscle that's still recovering isn't necessary and isn't going to help you.

Want my full blueprint of how I get lean while maintaining muscle with 20-30 minute workouts?

Grab the online course and programs for 66% off today!

(see contents here)

https://t.co/jAlDkEfE9B

This is how I train during a fat loss phase.

The workouts ensure I don't lose muscle.

Fat loss comes from nutrition approach.

In 10 days my fat loss program Shred in 60 begins again.

Make sure you're on my email list if you want a last minute place!
https://t.co/s6FhQOHCy4

If you liked this thread, retweet the first tweet below to share it with someone else and save 80% of the time they're spending in the gym!

Follow me @Rob_NBF if you want to get lean!
https://t.co/ejbvfvlyK7

Are you following me on Instagram?

If not, you're missing out:

https://t.co/zHjcg7Tjy5

P.S. I’m looking for 3 men who want to lose at least 20 lbs of fat in the next 3-4 months.

You'll work closely with me, one to one, and I'll get you results.

Apply on my website:

(Not cheap but results are guaranteed)

https://t.co/bXsqgWp6gK

I help dads with no time go from out of shape to lean and strong with short workouts and easy to follow nutrition plans. DM for coaching.

from undefined