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TEAMGREEKGODS X LIONZATHELITCS

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 INTRODUCTION
Since times are hard lately, in collaboration with
LionzAthletics and TeamGreekGods we made
for you a simple home workout to follow in
order to keep your muscles full for the 14 days
following days and boost your immune system.

You will simply need one resistance band

available in sports stores

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 CLARIFICATIONS

The goal is to keep your muscles stimulation,

maintain its fulness and you keep your
cardiovascular system working in order to
prevent illness.

We will dived the program into 5 sessions,

cardio should be done at least once a week
(I suggest to do walking for a long duration
45min to one hour) or HIIT cardio (you will find
an example bellow

Enough talking let's start !

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 WORKOUT
SESSION 1

-PUSH UPS 5X20 (NICE AND SLOW CONTROL THE

NEGATIVE FORM)

-LATERAL RAISES WITH BANDS 5X20 (FLEX

BETWEEN SETS FOR 10SECS THEN REPEAT)

-LOW CROSS OVER 5X15 HOLD 1 SEC ON TOP AND

CONTROL THE NEGATIVE FORM

-DIAMOND PUSH UPS FOCUSING ON TRICEPS 4X12

-FRONT RAISES RAISES 4X10

-TRICEPS EXTENSION 3X20

-TRICEPS PUSH DOWN 3X20

SESSION 2

-PULL UPS OR VERTICAL PULL DOWN (FOCUS ON

CONTRACTION) 5X15

-CABLE ROWS WITH ONE HAND 5X15 BOTH SIDES

-SHRUGS 4X20 (HOLD 2SEC EVERY REP)

-FACE PULL FOR REAR DELTS 4X15

-PULL OVER 3X20

-BICEPS CURLS 3X20

-HAMMER CURLS 3X20

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 SESSION 3

-CÂBLES DEADLIFT FOR HAMSTRINGS

5X12

-ONE LEG SQUATS (SUPERSET) JUMPING

SQUATS 5X20 EACH

-LUNGES 4X30

-CALVES RAISES 5X30

-HOLD SQUAT 3X MAX (ADD SOME

BOOKS FOR MORE INTENSITY)

SESSION 4

-LATERAL RAISES 4X10 + PARTIAL

LATERAL RAISES 4X10

-FACEPULL REAR DELTS 4X25

-FRONT RAISES 4X20

-CRUNCHES WITH CABLES 4X20

-LEG RAISES 4X20

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 SESSION 5

-BICEPS CURLS + TRICEPS EXTENSION

5X20

-HAMMER CURLS + TRICEPS PUSH DOWN

4X15

-CONCENTRATE CURLS + DIAMOND PUSH

UPS 4X15

-REVERSE CURLS + TRICEPS KICK

BACKS 4X20

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 HIIT CARDIO

WALK AND SPRINT

Thi s one i s as si mpl e as the

name i mpl i es. Usual l y most
peopl e do best wi th a 30
second wal k, fol l owed by a
30 second spri nt. Repeat thi s
about 8-10 ti mes, and you
shoul d be feel i ng the burn.

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 NUTRITIONAL
ADVICE
Athlete or not you should follow these
nutritional advice :

You should be consuming enough vitamin C

from fruits like Kiwis and vegetables like
peppers
(you can also supplement with it just don't over
1000mg per day ⚠)

Eat enough vegetables to keep your PH level

alkaline 

If your body fat is high you should go on a small

caloric deficit to stay healthy

If your body fat is low you should rise your

calories to maintenance to stay on a healthy
zone

Drink each 15min to keep yourself hydrated 

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 Be strong now because things will get better it
might be stormy now but it can't rain forever .

As always I'm here to help, if you need any

help on something else don't hesitate follow
me on instagram :
@aesthetic_abs_/ @Teamgreekgods
I keep my followers updated with daily
effective scientific informations.

STAY STRONG

www.teamgreekgods.com www.lionzathletics.com