If you’re not a morning person or didn’t get enough sleep and are not feeling it, go ahead and have a slice of wheat bread or around 4 ounces of yogurt or a scoop of a protein shake .5 hour before this HIIT workout.

The subject of working out on an empty stomach is one of the most argued ones there is on bodybuilding. You’ll see people with equally killer physiques swearing by each!

So, if it seems too hard, you’re either not getting enough quality sleep (≥8 hrs) or you’re not ready yet. Caffeine, a small carb and a small protein will help but don’t pig out or have a full breakfast. You can have your ham and eggs when you’re done. After all, it’s only a 12 minute workout.

A note on the Shoulders and Arms Day. Particularly, the Arms portion.

Get your equipment out and ready first! You don’t want to be scattering around looking for a dumbell or attaching a rope when you’re not supposed to even be resting. And 30 seconds isn’t enough either; you need your rest!

So, that’s why the gym might be better than home since you can use those ready barbells; the ones with the rubber plates permanently attached to them just like dumbbells. My gym has a whole rack of them so you just walk up and grab the 50, or the 60, or the 60 EZ, etc.

For example, I took out:
• 3 barbells: 50 (curls), a 70 (curls in case 50 was too light. it was.), and a 30 forarm curls.
• A 65 # dumbbell for the overheads.
• Attached a rope to one high pulley
• Attached a v-bar to another pulley
• Attached another rope to another high pulley

I used the barbells for both curls and tricep extensions, and I think I had to get a 60 for the triceps skull crushers.

Videos added to the Ab exercises and Hanging Leg Raises just got superfied! I usually do 4X on this so I modified it accordingly.

You now fail 4 times going from hardest to least hardest. I use the Roman Chair for all 4 since it has a pullup bar at the top. Also called “Power Tower”.

Hanging from the pullup bar using your grip is the hardest. Then you stay hanging and do knee raises, follow that by laying on your elbows on the Chair, and do straight leg raises, and finally another set of knee raises.

I’ve been doing this almost every day along with planks. I’ll still do a dedicated Ab workout or two a week, but I finish most workouts with Leg Raises and crunches.

Plus, I’ve been doing cardio in the morning on an empty stomach and I add planks madness and sometimes leg raises or crunches as well.

The Straight Arm Pullups are not to be confused with Hanging Leg Raises which are also awesome.

Straight Arm Pullups are called “Pullups” because they work the Lats just like regular pullups. The difference is that SAPs do not kill your biceps and therefore isolate the lats.

This isn’t saying not to do regular pullups as they are fricken great themselves. You can do SAPs after your back workout when you’re doing abs work.

Remember to do them correctly by keeping your body straight and not only lifting your legs by bending at the waist. Those would be Hanging Leg Lifts.

In fact, you can do a variety of Core/Lat work by doing Hanging Leg Lifts, followed by Straight Arm Pullups, followed by Hanging Knee Raises. Then get on the leg-raise station or elbow sleeves and rest on yer elbows to do more sets of both leg raises and knee raises.

You’ll see them ab muscles virtually explode in a week!

WORD, MOTHA FUGGERS!

It’s also very high in antioxidants making it more of a super-antioxidant food which can battle cancers from forming. And it has plenty of anti-inflammatory nutrients like vitamin K and omega-3 fatty acids. Besides all of that boring stuff, it’s delicious and filling with very low carbs and hardly any fat. Cauliflower

Carrots have a ton of vitamin A and also have a good amount of C which has been known as the most important vitamin for bodybuilders. Top 10 Vitamins for Bodybuilders . Vitamin A lands the number 7 spot on that list.

But eat them because they are delicious! And be sure to mix up the colors and types of vegetables you eat. Choosing different colored vegetables not only makes your food visually more appealing and the overall taste of your meal more interesting, but it ensures you’re getting a variety of nutrients in your diet.