My 90 Day Challenge - Day 03 The Home Gym Is Ready To Rock

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hey guys,

there was a time when weight training and fitness was everything to me. i trained consistently for 13 years but, last 2-3 years have been a disgrace and i have really let myself go. I had let things in my life distract me from what was important to and i have realised that i have made enough excuses and now it is time for change. This video is my first day back.

Today i spent time writing my program out and putting together my weights area in the garage. I have access to a gym at work so I will be balancing my training between home and work over the 90 days.

Okay so now it is time to tear it part!

As i said in my video below is the program that i will be following over my 90 day challenge. It is a perfect program for a busy lifestyle.

TIPS:
~always warm up
~use strict and controlled form
~stretch after your workout
~increase your protein intake (30 grams per meal x 4 - 6 small meals/day)
~sleep more
~ease into it is your just getting start

3 day split routine - These excerises are a guide. I will be changing them from day to day but the structure will remain until i out grow the workout.

Workout 1

Shoulders
Barbell or dumbbell overhead press - 3 sets of 8-15 reps
Side Laterall dumbbell raise - 3 set of 10 - 15 reps
Bent over dumbbell side raise - 3 set of 10 - 15 reps

Triceps
Tricep press (french curl on bench) 3 sets of 8-15 reps
Dumbell kick-back (french curl on bench) 3 sets of 8-15 reps

Biceps
Barbell curl - 3 sets of 8-15 reps
Dumbell alternate curl - 3 sets of 8-15 reps

Abs
Crunch - 3 x 20 reps
lying leg raise - 3 x 20 reps


Workout 2
Legs
Squats - 3 sets of 8-15 reps
Leg Press 45 deg - 3 set of 8 - 15 reps
Lying prone leg curl - 3 set of 10 - 15 reps

Abs
Crunch - 3 x 20 reps
lying leg raise - 3 x 20 reps


Workout 3
Chest
Incline bench press - 3 sets of 8 - 15 reps
Flat Dumbell press - 3 set of 3 - 15 reps
Slight Incline flyes - 3 set of 10 - 15 reps

Back
Cable Pull downs (to front) - 3 sets of 8 - 15 reps
Bent over barbell rows - 3 sets of 8 - 15 reps
Cable pulley rows - 3 sets of 8 - 15 reps

Calves
Standing toe raise - 3 x 15 - 25 reps
Calf press on leg press - 3 x 15 - 25 reps

Cheers,

Matty T

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[Vladimir747]

i totally just subscribed lol

i think im going to take you up on this 90 day challenge. i need a goal cause im 16 and need to build muscle and endurence. i'll keep you updated on my progress THANK YOU

-Ian

[mattyttv]

hi ian, go for it man. just set a goal and strive toward it! remember you cant fail at a goal. if you fall short, just reset the goal and try again. good luck on your challenge.

matty t

[soaringaway2]

Matty,

Looking good! Sunday is the day I am getting ready to start my challenge. Can't wait for the after pics :-)

Holly Powell

[mattyttv]

Hey Holly, Looking forward to the awesome content you give. Great to have you on the challenge to.

Matty T

[cnealy15]

Hi Matty,

Good advice in the video.

Connie Nealy

GUTz Media Training

[mattyttv]

thanks for watching connie. you should come and join us on the challenge.

Matty T

[skullkiller123]

I no what your saying, but chicken and fish are expensive to live off. :(

[bobmgeesleftfoot]

u should eat foods with protien in but with the least amount of fat i personally eat chicken and fish as they have hardly any fat on them

[skullkiller123]

what type of small meals per day ive started but still eat random foods during the day. what do u eat exactly, i need to gain muscle + loose weight. help...? :(

[elstrangle1]

very nice garage lol

[rozza2012]

Is he Austrian or Australian, a 90 day challenge,

not.

[sonnymercer]

this man knows his stuff..

[Twisted86]

Only thing is about the reps if you use that much weight where the last is a real effort...have a spotter or weld a small holder that is about 2-3 inchs above your throat...this prevents you from seriously hurting yourself should you not make that last rep.

[ozWeb2]

Awesome Matt, this is something I want to get back into, unlike you though I have let myself go much longer