JONATHAN NALI: MY MONDAY WORKOUT ROUTINE

Keeping fit for a working man can prove to be an impossible task, especially if one is attempting to balance many of life’s activities. Lucky for me, I get to workout during lunch because the gym is just a walking distance away. which gives me only about 1 hour 15 minutes in which to do my workouts.

My weekly motto is ‘never miss a Monday’ and that is why my Monday workout is all about looking good for the week, getting that chest out and those abs showing. I start with a 9 minute ab workout. Each work out should take 30 seconds:

  1. Jumping Squats
  2. Plank
  3. Flutter kicks
  4. Russian Twist
  5. Toe touches
  6. Long arm crunches
  7. Bicycles
  8. One leg push-ups
  9. Bridge
  10. One leg bridge

Repeat

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The chest workout is pretty routine. I start off with 4 sets of 10 reps each of the basic flat bench, wide grip and I go heavy, increasing the weights with each set.

Next I do 4 sets, 10 reps each of the incline bench with heavy dumbbells. Except this time I start with the heaviest I can left and then I reduce with it set.

Finally, for chest I do the decline bench. I use the same concept as the flat bench, increase the weights with each set.

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I have adopted a habit of including one bicep workout everyday (or as often as I can). In this case, the bicep curls barbell. I do 5 sets of 10 reps each. then I reduce the weight by 10 pound and do 5 set of 10 reps each. End of Upper body Monday workout.

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*Check out more of Jonathan’s daily workout routine HERE

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