The Greek God Regime is a definitive guide to building a solid gaining mass without gaining fat. This workout targets every vital muscle in the body, sculpting it like a Greek God. Having a lean and solid body is what everyone aims to achieve and this programme engages your body effectively, and conditions and enhances your core strength. If this programme is done correctly just working out three to four days on non-consecutive days will help you see results fast. The great part about this workout plan is that you don’t have to hit the gym every day. It is very easy to fit this into your schedule in the comfort of your home.
Kettle bell Upright Row
The dumbbell upright row is a compound exercise. This strength training exercise targets your deltoids, biceps and traps. This is a good upper back strengthening exercise which is a very common routine followed by fitness enthusiasts who target the upper body. 1) Grab a pair of dumbbells and hold the weights in front of your thighs with your palm facing the body. 2) Keep the weights as close to the body as possible, pull the dumbbells up, towards the chest. 3) When the dumbbells are at chest level, hold your position for one to three seconds. Return to starting position.
Barbell Dead Lift
This is technically more than a back exercise — it hits the entire posterior chain from your calves to your upper traps but is essentially an overall back workout. It is important to engage the dead lift using the right technique. 1) Bend at hips and knees (like you are going to sit on a chair), and grab a loaded barbell with an overhand grip, about twice as wide as shoulder-width. 2) Without allowing your lower back to round, stand up and thrust your hips forward as you squeeze your glutes. Ensure you don’t lock your knees. 3) Pause, then lower the bar back to the floor while keeping it as close to your body as possible. 4) Do three sets of 12 repetitions.
A Push-Up is a total-body functional movement that is great for increasing strength and has the added benefit of engaging the core and lower body.
1) Get into a plank position by placing your hands firmly on the ground, directly under your shoulders.
2) Ensure that your toes are grounded to the floor to stabilise your lower body and flatten your back so your entire body is neutral and straight.
3) Lower your body to the ground, keeping your back flat and your eyes focused about three feet in front of you, to keep a neutral neck until your chest grazes the floor.
4) Tighten your core, exhale as you push back to the starting position and repeat. 5) Do 10-12 repetitions of three sets each.
Dumbbell Push Press
The dumbbell push press is a multi-joint exercise that increases strength and power throughout the entire body, with an emphasis on the shoulders and triceps. The use of dumbbells improves balance and stability on each side.
1) Stand with your feet hip-width apart and hold a pair of dumbbells in front of your chest with your elbows pointing down and your palms facing away from the body.
2) Bring your knees forward to squat down slightly. Keep your heels flat, chest up, and shoulders back.
3) Explosively stand to push the dumbbells overhead, locking your arms and bracing your core.
4) Slowly lower the weights to the starting position.
5) Do three sets of six repetitions.
Medicine Ball Slam
This medicine ball exercise gives a good workout to your cardiovascular system. It also strengthens your legs and improves coordination.
1) Stand with your feet shoulder-width apart.
2) Raise a medicine ball above your head while tiptoeing.
3) Lower your heels and squat.
4) Forcefully, throw the ball on the ground.
5) Grab the ball and return to starting position. Repeat with five repetitions of three sets.
Fore arm Plank
Most commonly known as a standard plank. This is a popular form of isometric training, which involves contracting the muscles. Plank exercises, in particular, benefit multiple factors of physical fitness and general well-being.
1) Start by getting into a push-up position, but bend your elbows and rest your weight on your forearms instead of your hands.
2) Your body should form a straight line from your shoulders to your ankles.
3) Brace your core as if you are about to be punched in the gut.
4) Hold this position for 30 seconds while breathing deeply. Repeat with two sets. Overtime, increase the time you hold the position to enhance the core further.