Regardless of your fitness goals, it is important to realize that achieving these goals requires both time and commitment. This applies to losing weight, becoming a better runner or building muscle. According to this plan by the trainer and fitness model Shaun Stafford, you will need to complete four training sessions per week for six to eight weeks. This is not a trifling matter, but the reward you receive through these efforts is in increasing the strength and size throughout your body.
You can also rest assured that you're doing the right thing in the gym, as the plan hits your entire body, but works on different muscle groups in an order that allows the recovery time required to display the results. Each workout contains two compound moves, followed by a set of three and a bonus set from a final exercise. All sentences, repetition and recovery information is provided to make the exercise as clear as possible. However, this is best suited for experienced athletes who are looking for a new exercise routine rather than beginner.
Before we look at the details of the plan, here's some Stafford advice on how to follow it to get the results you want.
For whom and how much is this program intended? Weight should you use?
"This program is suitable for anyone who wants to improve size and strength," says Stafford.
"When choosing the weight it is first trial and error. Always go lighter than you think you must and build up in the first week. If you can complete the sentences and repetitions with near-perfect shape, do not be afraid to crank them up.
How long should you follow the program?
"This program should be run for six to eight weeks for optimal results," says Stafford. "You can do active recovery work to maintain your cardiovascular fitness and flexibility. Low intensity cardio and yoga are great additional sessions if you feel like it.
Each workout has a "bonus" set. Are these optional or the key to the session?
"The bonus sets are critical to training ̵
Attack each of these four workouts weekly for six to eight weeks. Each training is divided into three sections: two compound moves, followed by a triset and finally a bonus set. When it comes to tri-set in any workout, do not rest until after completing all the exercises in the tri-set.
It is important that you warm up properly before each workout that you tackle on this workout plan. In this way, you not only ensure that you are prepared for the training. Preparing your body will also make it less likely that you will be injured during the exercise plan because your muscles will not get into heavy lifters.  To properly warm up, you need to activate the muscles that you will actually use for the workout. Therefore, it is not the best idea to spend five minutes on a cardio machine before a weight session.
Instead, use this warm-up routine created by Yasmin Saadi at The Fitting Rooms. It starts with a series of seven stretches that mobilize the entire body. Then you should do some workout-specific warm-up exercises. The easiest way to do this is to do the exercises you have planned for your workout, but with very little or no weight, as this will use the muscles you want to test during the session You can also do more stretches that target the relevant muscles.
If you have little time, it's always tempting to skip the warm-up to have time for exercise, but it's better to shorten the workout yourself and make sure you're doing it right, as a cold and sloppy Turn off sets while your muscles heat up.
Workout One: Chest and Shoulders
1 Bench Press
Sets 7 Repeats 6 Pause 90 sec.
Lie down a flat bench and hold a barbell with hands slightly wider than shoulder width apart with an overhand grip. Tighten your core and push your feet into the ground. Then lower the rod towards your chest. Push it back to the beginning.
2 Dumbbell Head Press
Hold a dumbbell in each hand at shoulder height and stand upright. Hold your chest up and push the weights directly over you until your arms are straight, then lower them again.
Sets 3 Repeats 8 Pause 90sec
3A Lateral Raise
Sets 3 Reps 12-15 Rest 0sec
Stand with the dumbbells on your sides and palms facing each other. Lean slightly forward and lift the weights up with your elbows. Let it slowly and controlled back to the start.
3B Front stroke
Sets 3 Repeats 12-15 Pause 0sec
Stand upright Hold a pair of dumbbells with straight arms in front of yours Body. Keep your chest and arms straight and lift the weights in front of you to get a shoulder hit. Lower back to the start.
3C fly backwards
sentences 3 repeats 12-15 break 90sec
From the hips forward bend with a light dumbbell in each Hand, palms facing forward. Keep your elbows slightly bent, raise the weights to shoulder height, then lower them again.
4 Rotation of external cable
Sets 3 Repeats 15 Pause 60 sec
Set the cable to a low height and pull Divide the shoulder blades with a split posture. Hold your arm so that your elbow is level with your shoulder and forearm parallel to the floor. Pull the cord so that your elbow stays steady, but your forearm ends in a vertical position.
Workout Two: Legs
1 Front Squat
Sets 7 Reps 6 Rest 90 sec.
Stand upright and hold one Beam over shoulders, with elbows up. Keep your core taut and squat as deep as you can. Drive up again to return to the start.
2 Glute Hamstring Raise
Sets 3 Reps 8 Rest 90sec
Introduce the Glute Ham Developer (GHD) so that your quads can rest on the middle of the GHD with your feet secured and you can lower your upper body over the end. Position your body at right angles to your lower legs above your knees and fold your arms over your chest. Tighten your core and slowly lower your upper body over the edge of the GHD until your body forms a right angle to your hips. Return explosively to the starting position by contracting your hamstrings.
3A abdominal pain
sentences 3 repetitions 12-15 break 0sec
Lie face down on the machine and follow The instructions to position yourself correctly and safely. Lift the pad at the back of your lower calves by pulling the hamstrings together. Slowly return to the start.
3B Hack Squat
Sets 3 Reps 12-15 Rest 0sec
Then lie down on the machine's instructions to yourself to position correctly and safely. Lower until your thighs are perpendicular to your calves, then push upward.
3C Dumbbell Deadlift
Sets 3 Repeats 12-15 Break 90sec
Stand straight and hold the dumbbells straight ahead your thighs. Tighten your core and bend your knees slightly to activate your buttock muscles. Take off your hips without straightening your back until you reach the limit of reach of your hamstrings. Hold briefly and then return to the starting position.
4 Sitting Leg Extension
Sets 3 Repeats 15 Break 60 sec.
Sitting in leg extensors according to the instructions to get correct and secure to position. Use your quads with the padding on your shins to lift the weight. Slowly return to the start.
Training 3: Back and Biceps
1 Prevented Series
Sets 7 Repeats 6 Pause 90 seconds
Hold a barbell with a shoulder-width overhand grip, hands just outside your legs. Bend your knees slightly, then bend forward, hang from your hips and hold your shoulder blades back. Pull the rod upwards with your elbows in the direction of your breastbone and then lower it again to the beginning.
2 Neutral Pull Pullup
Sets 3 Repeats 8 Pause 90 secs.
Face-down on a chin-up bar or on handles with palms facing each other hanging. Tighten your core, then pull yourself up until your lower chest touches the bar. Lower until your arms are straight again.
3A Preacher Curl
Sets 3 Reps 12-15 Rest 0sec
Sit down at a preacher bank that has an EZ Holding the rod with an underhand handle. Bend the pole up, pause and squeeze it, then lower it slowly until your arms are straight.
3B Barbell Spider Bend
Sets 3 Repeats 12 -15 Break 0sec
Bend and rest your elbows on your thighs. Hold a dumbbell in each hand with straight arms. Roll the weights upwards, push the biceps upwards and then lower the back in a controlled way to the start.
3C EZ-Locks with Close Grip  Sets 3 Repeats 12-15 Pause 90sec
Stand with feet shoulder width apart slightly bent knees. Hold an EZ pole with outstretched arms on a narrow underhand grip. Move the rod towards your chest and keep your elbows on the sides.
4 traction on cable
Sets 3 Repeats 12-15 Break 60sec
Stand upright and hold a double rope tower with straight arms at the high roll. Pull the handles on both sides of your head and then return to the start under control.
Training 4: Triceps and abdominal muscles
1 triceps dip
Sets 7 Repeats 6 Break 90sec
Ratchets or bars with straight arms , Hold your chest up and bend your elbows to lower your body as much as possible. Forcefully push up to return to the start.
2 Hanging leg raise
Sets 3 Repeats 8 Break 90 sec.
Start hanging in a dead holding a chin-up bar with straight legs and touching knees and ankles. Hold them together while using your lower abdominal muscles to lift them, then lower your back to start.
3A V-sit  Sets 3 Reps 12-15 Break 0sec
Lie on your back with your shoulders and legs up , Keep your arms straight and raise your upper body so that your chest is resting on top of your knees. Lower control.
3B Reverse Crunch
Sets 3 Reps 12-15 Rest 0sec
Lie flat on head and shoulders A mat with vertical Thighs, knees bent 90 ° and side arms for support. Bend your knees towards the chest and hold them. Pull your abs together to lift your hips off the mat. Slowly lower until the start.
3C Russian Rotation  Sets 3 Repeats 12-15 Break 90sec
Start up at the crunching motion, but with the feet above the ground , Hold your abdominal muscles tight and turn them to one side and then to the other to perform a repetition] 60sec
Start in a raised position with your thumb and forefinger touching to form a diamond. Keep your hips up and your torso cocked and bend your elbows to lower your chest to the floor. Push your hands down to return to the start.
Shaun Stafford is fitness ambassador for Optimum Nutrition. For more information about their whey protein, visit onacademy.co.uk