When he’s not taking on the extreme diets and fitness routines of swole stars like Mark Wahlberg, Henry Cavill and Arnold Schwarzenegger, YouTuber Will Tennyson keeps to his own strict workout plan. In a recent video, he breaks down what an average week looks like for him in terms of training.
“I don’t see fitness as a day-to-day thing, I see it as a process, so I don’t do daily calories, I do weekly calories,” he says. “I eat 21,000 calories over 7 days, and I can utilize that however I want to. This allows you to be flexible and to listen to your body. If I need to eat more, I eat more, if I’m not hungry, I don’t eat… It just makes it so much more enjoyable and sustainable.”
In addition to his training regime, Will ensures he gets 7 to 9 hours of sleep every night, and walks a minimum of 10,000 steps each day to help maintain his weight loss, not including his 4 cardio workouts per week, which include a mix of rowing, running, basketball, anything that gets his body moving. “Just have fun with your cardio,” he says. “Enjoy it.”
Will’s current training program targets every muscle group twice a week over 5 training sessions, each of which can be completed in an hour or less.
Day 1 is chest, back, and biceps. The exercises in this session are: incline dumbbell press, barbell row, a superset of flat dumbbell press and lat pulldown, a superset of machine row and cable fly, and barbell curl. On each of the compound movements in the program, Will increases the weight and decreases the reps week by week, provided he has been able to hit the required number of reps in each session.
Day 2 is legs and triceps, consisting of squat, leg press, a leg extension / hamstring curl superset, tricep pushdown, and a French press / calf raise superset. Day 3 is shoulder and biceps, comprising seated behind neck press, machine lateral raise, a cable lateral raise / cable reverse fly / cable upright row superset, spider curl, and 3 sets of any bicep exercise. Day 4 is chest and back: bench press, neutral grip pulldown, incline pause bench press, chest-supported row, and a cable row / pec dec fly superset.
Day 5— shoulders, legs, and triceps—finishes off the week with standing press, smith machine squat, smith machine shoulder press, dumbbell Bulgarian split squat, a lateral raise variation / Romanian deadlift superset, and the dumbbell skull crusher.
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“You can have the most on-point diet and the best training, but at the end of the day you need to have the mindset,” he says. “It is you that goes into the gym every single day and puts in the work. No-one else is going to do it for you, and when it comes to fitness, there is no quick fix, you cannot skip steps. Stop counting down the days, and make the days count.”
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