Troy

My best physique data so far. Without testosterone boosters, steroid free and only using nutritional supplements past week.

Today’s topic. Spine support and mattress.

Introducing Troy’s homSPA. Troy would be providing sports massage therapy every Friday (and Sunday when available.) For the time being that the gyms are closed. Troy would be providing the service on a daily basis with a cap of 2 pax a day. Check troy.sg

Workout C Workout with Troy *3X weekly (During gym shutdown) Either 1. A. Monday, B. Wednesday, C. Friday/Saturday 2. A. Tuesday, B. Thursday, C. Saturday/Sunday Make sure you have at least a day of rest in between sessions. (With the exceptions of cardio such as brisk walking/jogging which you can do everyday for about an hour.) Cardio training is not a substitute for the exercise prescribed in the following: Workout C Full Body Workout Cardio Choose either a outdoor brisk walk/jog for 30-60mins or the following: I. Push-up Burpee 4 sets (on 60s off 60 s) II. Inchworm Push-up 4 sets (on 60s off 60 s) III. Squat with Shoulder Press with suitable weight (on 60s off 60 s) Weight Training I. Flex Arm Hang (static - as long as you can) 4 sets. Or, Pull Ups (as many reps) 4 sets II. Push-ups at your fitness level (Or Chest Press with suitable weight) 10-15x 4 sets III. Lunges (with a suitable weight, or without ) 10-15x 4 sets Or. III. Squats (with a suitable weight) 10-15x 4 sets Optional: IV. Shoulder workout (One of the following) Shoulder Press (with a suitable weight) 12x 4 sets Rear Delts (with a suitable weight) 12x 4 sets Frontal Raise (with a suitable weight) 12x 4 sets Lateral Raise (with a suitable weight) 12x 4 sets Note: If you don’t have a pair of dumbbells, use a substitute such as a bag with books, or milk cartons with handles and fill it up with suitable substance for added weight. Safety first: make sure the bottle caps are properly sealed and check for defects before using. End.

Workout B Workout with Troy *3X weekly (During gym shutdown) Either 1. A. Monday, B. Wednesday, C. Friday/Saturday 2. A. Tuesday, B. Thursday, C. Saturday/Sunday Make sure you have at least a day of rest in between sessions. (With the exceptions of cardio such as brisk walking/jogging which you can do everyday for about an hour.) Cardio training is not a substitute for the exercise prescribed in the following: Workout B Legs and Delts Day Cardio Choose either a outdoor brisk walk/jog for 30-60mins or the following: I. Step Ups (with or without weight) 4 sets (on 60s off 60 s) II. Squat with Shoulder Press with suitable weight (on 60s off 60 s) III. Deadlift (Kettlebell/Dumbbell/Substitute) (on 60s off 60 s) Legs I. Weighted Squats 10-15x 4 sets II. Lunges (with weights if you can) static or dynamic 10-15x 4 sets III. Deadlift (with a suitable weight) 10-15x 4 sets Optional: Shoulder workout I. Rear Delts (with a suitable weight) 12x 4 sets II. Frontal Raise (with a suitable weight) 12x 4 sets III. Lateral Raise (with a suitable weight) 12x 4 sets Note: If you don’t have a pair of dumbbells, use a substitute such as a bag with books, or milk cartons with handles and fill it up with suitable substance for added weight. Safety first: make sure the bottle caps are properly sealed and check for defects before using. End. *Workout C would be published later. Stay tuned.

Workout with Troy *3X weekly (During gym shutdown) Either 1. A. Monday, B. Wednesday, C. Friday/Saturday 2. A. Tuesday, B. Thursday, C. Saturday/Sunday Make sure you have at least a day of rest in between sessions. (With the exceptions of cardio such as brisk walking/jogging which you can do everyday for about an hour.) Cardio training is not a substitute for the exercise prescribed in the following: Workout A Back and Chest Day Cardio Choose either a outdoor brisk walk/jog for 30-60mins or the following: I. Push Up Burpees 4 sets (on 60s off 60 s) II. Kettlebell/Dumbbell/Substitute Swing (on 60s off 60 s) III. Deadlift (Kettlebell/Dumbbell/Substitute) (on 60s off 60 s) Back Body weight: I. Flex Arm Hang (static - as long as you can) 4 sets Or, Flex Arm Hang Pull Ups (as many reps) 4 sets Equipment/dumbbells: Or, Single Arm Row (choose your own weight) 4 sets of 10-15 Body weight: II. Low bar Pull Ups static - as long as you can) 4 sets Or, Low bar Pull Ups Or, Pull Ups with assisted band Or, Pull Ups Or, Pull Ups with a weighted bag or ankle straps) Equipment: Elastic exercise bands if you need assistance Chest Body weight: I. Push Ups (wide, normal, narrow) (as many reps) 4 sets II. Incline Push Ups (wide, normal, narrow) (as many reps) 4 sets III. Decline Push Ups (wide, normal, narrow) (as many reps) 4 sets *execute on knees to make it easier, or with added weights to make it more difficult. Equipment: I. Dumbbell Chest Press (choose your own weight) 4 sets of 10-15 II. Dumbbell Pullover (choose your own weight) 4 sets of 10-15 Note1: You can perform the exercise on the floor with a mat over it, or an exercise bench if your have one. Note2: If your bench can swivel at an angle, you can do incline Chest Press too. Otherwise, you should use body weight to perform incline and decline variations for your upper and lower chest workouts. Note3: Use milk cartons with handles and fill it up with suitable substance for added weight. Safety first: m