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What do Ryan Terry and Felix Valentino have in common? They both have an enormous will; they have a HEART OF A CHAMPION. Nobody else, except yourself, is responsible for your life. All you need to be successful is inside of you: It is the heart and the will that define a winner. Ryan and Felix will show you how the workout of a champion looks like. The 12 week workout series will be extreme tough - it will push you to the limits. If you stay the course you really are a champion! It’s your choice…

Heart of a Champion Workout Series Training



My workout is arranged in a 5 day split. That means a have 5 different workouts to hit every muscle group individually. Additional to my split I am always doing a “Full Body Circuit” on Sunday. This session is not for building muscle, it is about increasing my calorie consumption without losing my muscles. So you could say my “Full Body Circuit” is kind of a cardio workout. Plus I am doing easy cardio in the morning round about 3 times a week. On Saturday I normally plan to do a restday. But in this week with ShapeYOU we did a little “special”, which is marked as cardio in my plan. Let me put it like this, the “restday” was the most exhausting part of my workout and it also was the funniest day.

GO FOR IT

To stay the course with this workout program you really need a strong will. Especially if you work full time it is difficult to find free time for the workout. BUT it is not about finding time to exercise it is about making time to exercise. A good workout does not need to be long. You need to exercise hard for about 60 minutes that is worth more than hanging around at the gym for 2 or 3 hours. 60 minutes – that is just 4% of the whole day.

THE RIGHT MINDSET

I never workout with an exact number of reps. I do have a rep range, but it’s always about doing as many reps as possible (except the warm-up). So you might say I always go “to failure”. If I recognize that I still have a little left in the tank after I finished my 12 reps I just go on till I am done. And then I know that I have to increase the weight for the next set.

THE RIGHT INTENSITY

Watching my video you will see that I love supersets and dropsets. Superset means that I combine to exercises without any rest in between. However, you cannot just pick any exercise you want. Each exercise should have the focus on another muscle. For example on “Day 1” I am doing “pull-ups” and “seated rows” with a superset. First I am doing an exercise for the Musculus Latissimus and the second exercise puts the focus on the Musculus Trapezius. Dropsets are another intensity technique. I love it because it really helps me to make progress with my strength. At my last set I am always doing as many reps as possible, then without rest in between I reduce the weight and I push myself to the limit again. Intensity techniques really make a workout much tougher. Supersets also can be hard for your circulation and after my workout I am really dead. But it is exactly this feeling what makes fitness and bodybuilding to one of the greatest sports.



WORKOUTSPLIT VIDEOS

Now it’s getting serious…In the overview you can find your workout split for the next 12 weeks. Every day of the week there are different exercises – in my videos I will explain each day in detail. The continuous training will pay off. Let’s get it on.

Day 1
BACK
GO
Day 2
SHOULDERS
GO
DAY 3
ARMS/ABS
GO
DAY 4
LEGS
GO
DAY 5
CHEST
GO
DAY 6
CARDIO
GO
DAY 7
FULL BODY
GO

 
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