How training affects my productivity.

And you can repeat it.

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Romans used to say:” Mens sana in corpore sano,” literally:” A sound mind in a sound body.”

This means that if you want to be smart and get the best of yourself you also have to be in shape and train your body.

Once you’ve started training there’s one big problem:

How should I train and how much time in my routine should I give to it?

Well, let me tell you how I’m training.

Before we begin remember that the best thing is to have a professional coach to train you and tell you what to do.

But not everybody can afford that, so let me share with you the most efficient training routine that I’ve found.

How this works

I train three groups of muscles with three different programs. So you can choose by training three times x week or six times x week. Every training needs from 1 hour to 1,5 hours.

You can also train three times x week in the gym and then go for a run on the other days or train your abs.

Anyway here are the three programs.

1. Pull-Day

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I’ll give you the exercises in the order that I think is the best.

I recommend doing a little warm-up before you begin your training and using all the protections.

I also do 5 series x exercise. I make sure to do about 10 reps x series and to get to the last rep without any strength left.

I don’t have a specific rest time between the series: I just take the time that I need.

• Lat machine, 10 reps x 5 series.
• Low pulley, 10 reps x 5 series.
• Low row unilateral, 10 reps x 5 series + 5 reps with 2 hands x series.
• barbell row, 10 reps x 5 series.
• T-bar tractions, 10 reps x 5 series.
• Curl ez, 10 reps x 5 series.
• Cable curl, 10 reps x 5 series.
• Face pull, 10 reps x 5 series, you can use the cables or the pulley for this one.

2. Push-Day

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I recommend doing a warm-up before starting and using all the protections.

• Flat bench press, 10 reps x 5 series.
• Chest press, 10 reps x 5 series.
• Incline bench presses, 10 reps x 5 series.
• Dips, 10 reps x 5 series.
• Shoulder press, 10 reps x 5 series.
• Tricep pushdown, 10 reps x 5 series.
• Lateral raises, 10 reps x 5 series.
• Cable crossovers, 10 reps x 5 series.

3. Leg-Day

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As always, I recommend doing a warm-up before starting and using all the protections.

• Barbell squat, 10 reps x 5 series.
• Hack squat, 10 reps x 5 series.
• Hip thrust, 10 reps x 5 series.
• Leg extension, 10 reps x 5 series.
• Calf raises, 10 reps x 5 series.
• Leg curl, 10 reps x 5 series.

This is my training routine at the gym, sometimes I train six times x week, and other times I prefer going on a run.

Let me know if you train and if you found this useful in the comments. If you have any advice please let me know.

I hope you enjoyed reading this. If you like to read about self-growth follow me on Zordy to not lose any updates.

Thank you for reading.

I hope you’re having a good day.