Training breasts, shoulders and triceps | Summary of the whole series from the diet

If you've been watching my video series, then you've probably already noticed that I've started a detailed mapping of my diet. In previous episodes, we've focused on various aspects of training, eating, and also supplementation that can help us overcome a caloric deficit. The key goal throughout this series is to strive for fat loss while maintaining muscle mass. We have tried to achieve this through heavy weight training. After two months of experimenting with exercise and different diets, such as the keto diet or the carb-based diet, I finally found the right combination and everything started working great.

Although it may seem like a relaxing journey with no complications, the reality was a bit different. This journey has been full of mistakes, setbacks, and violations of diet rules, but without those failures, valuable lessons would not have come. I think the most important thing is to stay calm and keep going.

You learn from mistakes and I'm trying to show you that and remind you that even though everyone seems to be perfect and follow everything 100%, no one is flawless. I can honestly tell you that everyone makes mistakes sometimes, it's just that some of us hide it better, so don't be afraid of failure. If something like that happens, just keep going!

As a training plan for this diet I chose PUSH/PULL/LEGS using still heavy weights with a combination of supersets. Of course it's fine to include triseries or drop sets as well, it's up to you what intensification methods you prefer and are comfortable with. However, in this example workout we stick to simple basics. The Push/Pull/Legs workout is based on three workouts that are repeated. The name makes it clear that these are workouts divided according to the execution of the exercise, namely the push, pull and leg press.

The division of exercises:

• PUSH - All exercises where we push the weight away from the body (chest, shoulders, triceps)
• PULL - All exercises where we pull the weight towards the body (back, biceps, back shoulders)
• LEGS - Exercises for the entire lower body (quadriceps, hamstrings, calves, butt)

The honesty of the workouts is up to you as we all have different options. Abdominals are not listed for this workout, but you can do it for any part for example 2-3 times a week. Definitely don't skip the abs!

If this workout plan has won you over, be sure to check out all the broken down workouts in this series HERE.

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