EVERYTHING I HAVE LEARNED WHILE SEEKING BEST MARKETING
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THE BASICS IN STRETCHING
HIGHLY RECOMMEND YOGA
DYNAMIC STRETCH BEFORE WORKOUT
ACTIVE STRETCHES: Get Blood flowing.
To prevent injury you want to make sure that you are as loose as possible. A light jog never hurts before a workout as well.
I usually just swing my body parts I'm about to workout or perform a couple body weight workouts.
STATIC STRETCH AFTER WORKOUT
HOLDING STRETCHES: Get stretched.
Hold Each Stretch for 15-30 seconds
Static Stretches might not sound like a workout in itself, however it is for your muscles. It can fatigue your muscles before you start your workout... why we do them afterwards.
THE BASICS IN COMPOUNDING WORKOUTS
FLAT: Bench Press Pyramid 8x6x4x2
INCLINE: Bench Press Pyramid 8x6x4x2
LAT PULL DOWN: Pull 8x6x4x2
ROWS: Pull 8x6x4x2
SQUATS: Pyramid 8x6x4x2
DEADLIFT: Pyramid 8x6x4x2
THE BASICS IN ISOLATION WORKOUTS
CURLS: Pyramid 10x8x6x4
EXTENSIONS: Pyramid 10x8x6x4
OVERHEAD PRESS: Pyramid 8x6x4x2
FOREARMS, CALVES, ABS
FASTEST HEALING MUSCLES
When Performing all of the Above, A full workout can be executed with different Variations of Each.
PUSH DAYS: BENCH > TRICEPS > CALVES > SQUATS > EXTENSIONS > PRESS
PULL DAYS: ROWS > BICEPS > ABS > LEG CURLS > CURLS