Best way to take it: Follow label directions.
Training Routine that is easy to follow for best fat loss:
Monday - Shoulders + traps + abs: dumbbell shoulder press, dumbbell side raises, dumbbell front raises, dumbbell shrugs, crunches, leg lifts
Wednesday - Lats + Biceps + abs: chin ups, pull ups, pull down machine, dumbbell biceps curls, hammer curls, one arm dumbbell rows, abs exercises
Friday - Chest + Triceps + abs: dumbbell bench, incline dumbbell bench, skull crushers, dumbbell flies, push ups, abs exercises
Run 4 times per week on top of this schedule and you will get some great results. If you want to add in a leg day that is up to you but you sound new to the game so if you wanna get fast results this would do it.
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