My typical BACK-WORKOUT

Hi guys, also today I want to take you on a workout. After I have already shown
you how I train legs and chest in the gym, today it’s the turn of the back. Be
curious and learn with me how you can make your workout particularly effective
and efficient.

Warm-Up

As usual, I warm up with 10 minutes of cardio before I start the exercises.
We train very early in the morning today, because we still have a lot on the
agenda. In addition, this is also great for the body, because your body will burn
more calories throughout the day. So I can only advise you!

ABS – Sixpack Workout

Since we are still in Mallorca and the weather is good today, I will show you my
typical ABS exercises in the outdoor area of the gym. First we start with some leg
raises. To do this, I hang onto the scaffolding and move my legs up and down
again and again. Here I try to get up and then very straight down. But if it is too
hard for you as a beginner you can just move up your knees to the level of the
belly button. Here you do not necessarily have to count the repetitions because
we only work with your own body weight. Here the motto is: The more the more
effective. But do not overdo it, because we are just starting the workout and still
need power for the other exercises.
Alternatively, you can also grab a mat and lie on your back, stretch your legs to
the sky and also now perform the same up and down motion. It’s more
strenuous with your legs stretched out than with them bent. Depending on the
difficulty level, you can choose between the two variations.
After I finish with the hanging leg raises I continue with sit-ups, followed by lying
leg raises and Russian twists. Here Superset means: perform as many
repetitions as possible, because we also work here with all exercises as already
explained above, with our own body weight.


ABS Workout (4 Sets):
hanging leg raises (super set)
sit ups (super set)

lying leg raises (super set)
russian twist (super set)


I love activating my abs before a workout because I’m already focused and can
target the body part I want even better. I used to do my ABS workout at the end
but then I couldn’t concentrate on the muscles so the order I show you today is
the most effective for me. To achieve a similar form as me, I can only give you
the way to do more and more repetitions, instead of increasing the weight.


Following my four exercises, I do planks. First straight and then sideways. The
point is to keep the body in the same position as long as possible. During the
exercise, the butt must be at the same height as the back the whole time,
otherwise you will sag and not be able to effectively use your muscles. I always
hold for 2.5 minutes for the regular planks and 30 seconds for the lateral ones.
The good thing is that through the exercise we have now already warmed up the
shoulders, which we also need for the back workout.

Back Workout

Now I go back in and start
my back workout with some lat pulls on the machine. When I do back workouts I
am not very stuck in my routine. Sometimes I also start with some chin ups and
pull ups.

warm up Set: less weight (10-12 reps)
first set: 83 kg (less reps)
second set: 83 kg (less reps)
third set: less weight (many reps)

For my lat pull I use a wide bar. Here it is important to be very upright and not
move your back too much. Again, I follow the pyramid principle of weight
distribution and start with little weight which I then increase. At the end, as
always, I do another set with little weight to once again push my muscle as hard
as I can. But you already know that.
Here, it’s super important to make sure your elbows don’t stop in the front when
you go to the back. They must always be positioned at the back. This will allow
you to better target the upper lat, because afterwards we will do very tight lats
to target the other muscle groups. So it’s important to target the upper lat here
to get the full range of motion.

As just announced, we now change the grip on the cable pull to do lats in a
tighter grip. Here we also did two sets with 83 kg in 5 repetitions. We left out the
warm-up set with a few weights because we did both exercises directly after
each other. After that we did a drop set where we went down to 59 kg and as the
last set we did many repetitions (12 to 15 pieces) with little weight.
In general, with all exercises it is important to focus and concentrate and rather
take less weight and have the right execution.

Next, we do the Arrow exercise. Unfortunately, you can’t always do this, because
the machine for it is not available in all gyms. But when I have the opportunity I
always do the exercise because here you can hit the muscles particularly well.
For the right positioning you have to lean back a little bit on the machine.
Another tip is to always include a few concentrate pushes here, i.e. to exhaust
each side individually.

Next, I do wide pulls. Here I do each arm individually. To get the perfect position
on the machine, I lower the seat a bit so I can really pull the weight back. Try to
move your elbow up here and straight back.
warm Up Set:

less weight (12 – 15 reps)
first set: 50 kg (less reps)
second set: 50 kg (less reps)
third set: less weight (many reps)

After that I do deadlifts. But not real deadlifts, because I try to concentrate more
on my lower back. For this I use the barbell. Here it is especially important that
you don’t bend your knees too much, but just a little bit.

first set: 80 kg (12 reps)
second set: 100 kg (8 reps)
third set: 100 kg (8 reps)
fourth set: 110 kg (6 reps)
fifth set: 60 kg (12 – 15 reps)

After that, I train my back shoulders. Here I try to sit quite high on the machine.
It is important that the arm is in line with the shoulder. As with the previous
exercise, you should also lean back a little. It is also important to avoid curling
your neck like a turtle. To prevent this from happening you can turn your elbows
upwards.

first set: much weight (less reps)
second set: much weight (less reps)
third set: less weight (many reps)

As a last exercise we train our biceps and neck with the dumbbells.

first set: much weight (less reps)
second set: much weight (less reps)
third set: less weight (many reps)


That’s it guys. I hope you like my routine and you can include some in yours. See
you soon !

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On my channel you will find videos about modeling, men’s fashion and style, men’s hair, health, fitness, overall lifestyle, and of course, my personal life. This includes my friends and family, so please be mindful of that and maintain a positive atmosphere in the comments section. Don’t forget to subscribe and make sure to hit that like button if you enjoyed the video!

– My Links –

Instagram • https://www.instagram.com/fabianxarnold​

Facebook • https://www.facebook.com/fabianxarnold​

Twitter • https://twitter.com/fabianxarnold​

Website • https://www.fabianxarnold.com​

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– Contact – fabian@fabianarnold.com

My typical Chest-Workout at the gym.

Hi guys, today I will show you a glimpse of my workout routine. The last time we trained together legs, today is the chest turn. So that the complete chest area is also addressed, I also train the shoulder and triceps. Be curious and learn how to exhaust your chest muscle most effectively in the gym.

Warm Up

At the beginning of the workout I do 10 minutes of cardio. I deliberately go on the stepper because I move my arms here in addition to my legs and thus also warm up my chest and back. After that, I stretch with a resistance band and then it’s off to the machines.

Shoulder Resistance Band:
3 times inwards (20 reps)
3 times outwards (20 reps)
3 times up and down (20 reps) 3 times backwards (20 reps)

The only important thing here is that the band is very flexible, as this is the best way to warm up the shoulders. During the exercise it is important that the upper arm does not move and remains rigid. The movement should be made exclusively from the forearm. The execution is ideal when the arm is at a 90 degree angle. When we are done with one arm, we switch and now push outward. This is a little more difficult, but after a little practice you can do it well. For beginners it makes sense to hold the upper arm with the other hand to avoid too much movement.

1st exercise: Bench Press

Our first real exercise is push ups with the barbell. Since I have quite long arms, I hold the bar far outside. But you can vary this depending on arm length and preference. Here, too, it is important that there is a 90 degree angle in the movement. To clean up, you can first do a set without weight. Here you can then also go a little deeper than normal to completely exhaust the muscles. But never go too far down, otherwise you can injure your shoulders. So you don’t have to touch your chest.

In this exercise we do 5 repetitions with weight:

First Set: With the bar (20 reps)
Second Set: 60kg (12 – 15 reps)
Third Set: 80 kg (8 reps)

Fourth Set: 85 – 90 kg (4 – 6 reps)
Fifth Set: 80 kg (4 – 6 reps)
Sixth Set 50-60 kg (as much reps you can)

As you can see, the progression here is similar to the squats. During the first repetitions the weight increases and towards the end I take it down a bit to use the last forces and tear the muscle completely.

2nd exercise Dumbbell Press

The next exercise we do on the dumbbell press. Here I will do 3 sets. The same principle applies here: First increase the weight and then perform the last set with less weight. In between the three reps, I always do as many push ups as I can. Normally the muscle would rest in the break between the sets, but these supersets make the muscle work even better and save you time by combining two exercises.

First Set: A lot weight (6 reps) Second Set: A lot weight (6 reps) Third Set: Less weight (many reps)

In the exercise, it is important that you do not go too much in the direction of the head when going down, but rather stay at the level of the chest. Again, a 90 degree angle should be maintained. What is also very important in this exercise is the position of the bench. This should be set at a 45 degree angle.Many people set the bench too low, so you can hit the desired muslin but not ideal. In our concentrated set, we lift one arm at a time to make the movement more controlled than before.

3rd exercise: Flyings

After the exercise we continue with flyings. Here too we do 3 repetitions. Here I always try to set the seat of the machine as low as possible, so that my hand is a little higher than the nipple line.

First Set: Find your weight (12 reps)
Second Set: A lot weight (8 reps)
Third Set: Much weight (many reps as you can)

During the exercise, I try to target the mid and upper chest, as we will be doing dips afterwards that are more targeted to the lower pecs. The most important tip here is simply focus: perform your exercises slowly and properly and focus on the muscles you want to target to get the best possible results.

4th exercise: Superset Dips + Handstand

Now follow the already announced dips. Here we also do 3 sets. The number doesn’t matter here: the more the better. So even if it’s already very much at the end of the workout, try to get everything out of it.

In the superset I do three sets of handstands for 45 seconds each. Another version of the handstand is to do it facing the wall. This makes the execution much harder and the handstand even more effective. If you can’t do a handstand you can either try to do it with help or alternatively do shoulder presses. If you do shoulder presses it doesn’t matter what weight you use, again it’s just a matter of pushing the muscle as hard as you can through many repetitions.

For dips, many use additional weight to their own body weight. I never do that, because I don’t want to get bigger because of the modeling, but only more defined. So it depends on what you want to achieve.

After that we do another set of side shoulder raises. Again, we do as many repetitions as we can. When doing this, make sure that when you go up, you move your thumb down to address the middle part of the shoulder.

Last exercise: Triceps

Finally, I’ll do a triceps exercise on the cable pulley. It’s always important for me to lean back a little so that I can see my arms better and concentrate on the correct execution. As an alternative, you can also lead the cable pulley over your head and perform the exercise the other way around. If you really focus on your muscles during the exercise, it’s enough to do an exercise where you target the trizeps.

If you have any questions, feel free to ask me in the comments. Otherwise, I look forward to your reactions and have fun imitating!

My typical LEG-WORKOUT at the gym.

legday fabian arnold how to train

Hey guys, as already announced in my last video I’m in Mallorca right now. My videographer Michel is with me again and we opened a small workspace together with my friend Elias from www.dreamdestinationfilms.de /non paid Ad.

Besides all the work we have to make sure that we stay fit. I have already filmed my six-pack routine for you. https://youtu.be/ibayU72uWFw

Today it’s the turn of the legs. Have fun sweating!

This time it is not a home workout but we train in the gym.

Warm Up

To warm up, we start with some cardio. My favorite thing to do is to ride a bike. Today I start with 20 minutes at speed 12, but I generally never do much treadmill because I have knee problems and that puts too much stress on my knees.

1st exercise Squats

After the warm up we started with our first exercise: squats. To not overload our muscles we start with a set without weights, only with the bar.

To perform the exercise perfectly, I have a simple trick: Always use a towel to avoid the bar from hurting your neck. Normally there are some black rolls as well to avoid pain but for me it works way better with my towel. If you are wearing running shoes it is better to take them off to generate a more secure stand. In this exercise it is important to keep your back straight. To make this easier, it helps to look up a little while doing this. To put a little more pressure on your muscles you can bounce a little when you get to the bottom. In this way you will fully stimulate your muscles. It is also important to keep your knees behind your feet.

If you are training with a friend, you can use the time he or she is training to stretch a little. However, if your friend needs help, you can stand behind him or her during his or her session, so the back can’t slip into a bad position.

Now you can see a small overview of our training session. As I mentioned before, I like to start with no weight and then slowly tease my muscles out by increasing the weight. At the end I do one more set with less weight and exhaust any energy my muscle still possesses. In general, it is important to train until the muscle is exhausted. However, if you are still starting out, it is better to use less weight and make sure to perform the exercise correctly. This is effective and will lead to more success in the long run. It is also important to use clamps on the edge when squatting with a lot of weight. This way you can make sure that you don’t injure yourself during the exercise.

1. Exercise – Squats

  • First Set: With the bar (20 reps)
  • Second Set: 50-60 kg (12-15 reps)
  • Third Set: 80-90 kg (12 reps)
  • Fourth Set: 100 kg (8 reps)
  • Fifth Set: 110 kg (12-15 reps)
  • Sixth Set: 60 kg (12 reps)

2nd exercise Lunges

After that we got a small elevation to perform our exercise on. This not only trains the balance but also shapes the buttocks. As a beginner, make sure you start with less weight so that your balance doesn’t suffer.

In this exercise you take the bar like in the squats and do lunges forward. This way you train only one side of the butt which is very effective and exhausting. Also here it is important to go down straight, slow and stable. The execution is perfect if you have a 90 degree angle when going down. Since it trains only one side it is important to make sure that you have two repetitions in one set: One for left and one for right.

2. Exercise – Lunges:

  • First Set: 60 kg (10 reps each site)
  • Second Set: 60 kg (10 reps each site)
  • Third Set: 60 kg (10 reps each site)

3rd exercise Leg Hamstrings

After that, we continued with Leg Hamstrings. For this we used the device provided for this purpose. Here you can always orient yourself on the position of the bar. The bar must be positioned exactly above your ankles so that you get the best results. This is important, because otherwise the roller will rest on the Achilles tendon and can quickly cause injuries.
Throughout the exercise, you should look up a bit to get a straighter back.

4th exercise Leg Extensions

For the next exercise we use a machine again – the leg extension. Here it is important to sit up straight and make sure that your back is straight. The knees should protrude a bit above the seat. When you go down with the roller, your legs should be at a 90 degree angle. The same rule applies here: if you have less experience, use less weight.

There are two different versions of the exercise. You can stretch the feet or pull the feet to you.

4th exercise

  • First Set: Choose your weight (12 reps)
  • Second Set: Choose your weight (12 reps)
  • Third Set: Choose your weight (12 reps)

5th exercise

After that we started to train our calves. There are many different exercises for this. You can sit or stand up straight like we did. Here it is important that your upper body does not move, so it is very stable. The legs should be a little bent, not straight.

5th Exercise – Calves

  • First Set: Choose your weight (12 reps)
  • Second Set: Choose your weight (12 reps)
  • Third Set: Choose your weight (12 reps)

Should I take supplements?

After a workout, many people tend to take supplements, but this is not always necessary. With my normal food I already cover the necessary protein intake. The rule here is that you need 2g protein per KG. To grow a little stronger, you can of course use supplements for support. After training, it is advisable to take BCAA, for a faster recovery.

What should I eat before and after a gym session?

If you train in the afternoon or in the evening you should eat something before your training to have more power. But when I train early in the morning I quit breakfast and just have a banana afterwards. After a workout you should always eat something with sugar to help your muscles recover better and faster. Fruit is perfect for this.

I hope you could learn something and now you have even more motivation to go to the workout. In the next few days I will do a shoulder and back workout. Be curious.

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On my channel you will find videos about modeling, men’s fashion and style, men’s hair, health, fitness, overall lifestyle, and of course, my personal life. This includes my friends and family, so please be mindful of that and maintain a positive atmosphere in the comments section. Don’t forget to subscribe and make sure to hit that like button if you enjoyed the video!

– My Links –

Instagram • https://www.instagram.com/fabianxarnold​

Facebook • https://www.facebook.com/fabianxarnold​

Twitter • https://twitter.com/fabianxarnold​

Website • https://www.fabianxarnold.com​

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– Contact – fabian@fabianxarnold.com

10 min Stretching Workout

Hey guys, I hope you are all doing well! Today I want to show you my stretch routine. It helps to loosen up in the morning and before exercise. With just ten minutes it is easy to implement into your day, let’s go!

Hands to the floor:We start by standing up, keeping our legs straight, bend over the upper body and touching our toes. If you can’t reach your toes yet, it is not a big deal, you will get to it. The important thing is to keep your legs straight. If you want, you can stretch out your body a few times in between.

Walking Sun Salutation: Now we put our hands to the floor, walking forward with them, the legs stay where they are. Again, try to keep them as straight as possible. When we arrived in the yoga „downdog“ position (some sort of push up position, but with straightened arms and back), we do the „updog“: Pushing through, straighten our arms and back again, opening our chest, greeting the sun. Then we go back do the updog and walk back.

Groin and butt strech: We start on our knees and do a big step forwards with our left leg. Then we sit deep into it. You should feel the stretch now in your right groin, it’s very liberating. Remember, while doing this, to activate your abs to protect your lower back. When we are finished with one leg, we do the other.

Side leg stretch: We stay with the legs. So we stand up again, bend one leg and lean to the side, keeping one leg straight. Try to keep your upper body straight and activate your middle, that’s very important. When we are done, we do the other one.

Frog position: It looks like the tailor seat, but it is not. Instead of crossing our legs, we put our soles together, creating a pressure and therefore a strech in the groin.

Leg extension stretch: We stay seated, stretch our legs to the front and bend over. It is quite similar to the very first exercise, just now we are seated.

Harmstrings stretch: To make it even more intense and specific we concentrate now on one leg at a time. For that we angle one leg tight to the body, while stretching the other one, leaning over it in the process.

Core rotation stretch: Now it is getting a bit more complicated. When we start with the right side, the left leg is stretched out, while we pull the right one close to our chest, crossing it over the left leg. Now we rotate our upper body to the right side creating a pressure in pushing our left arm against the outside of our right leg. See? It’s easy! 😀

Neck stretch: We stay seated, legs stretched out, upper body straight. Now we lay our hands at the back of your head, pulling it down gently.

Neck stretch sides: The same we do with each side, using only one hand in the process.

Leg extension stretch: Now we stand up again (feeling better already?). While keeping our body straight we angle one leg to the back, grabbing the ankle and pulling it gently. Try to stay straight, it should stretch your upper leg muscles.

Back stretch: Okay, this one may seem a little odd. We sit again and start the motion of a backwards roll. But we don’t actually roll through it. Rather we keep laying on our upper back, our toes touching the floor above our head.

Harmstring Stretch Left: Now an easier exercise again. One leg forward, the other one back, leaning over the stretched front leg.

Shoulder Rotation: This one is very good to loosen up the back. We rotate our shoulders forwards, then backwards, arms on the side.

Body rotation: To finish it up, we rotate our body to each side. Be careful here and only to what feels right to you. After that we are done!

That’s a great way to start the day! I hope you liked this little different approach to a routine and check out all my other workouts, tutorials and vlogs on my YouTube Channel @fabianxarnold.

See you soon, guys, take care!

10 min – Military Workout for at home

Hey guys, another workout is coming your way! This time I wanted to show you a „military workout“ routine. It combines cardio with strength exercises, and it definitely will be challenging, but it also will be worth it at the end. You can add it to your workout routine as a high intense exercise to kill your fat!

Every exercise will be repeated several times within the course of the routine, but obviously I will only explain it once. 😀

Jumping Jacks: Start with high frequency jumping jacks, to get the heart going.

Burpees: Right after that go over to burpees. Jump down to a push up position, do a push up, get up, do a high jump and start over. Try to really get those movements into one flow. It is hard at first, but you will get used to it!

High Knees: To keep the intensity, switch to High knees. Remember: No pause between the exercises!

Mountain climbers: Now this is an exercise most people hate, but I love it! It really gets exhausting after a little while. Get into a push up position. But don’t do a push up – rather pull your knees alternately to your chest, as if you were running.

Punches: Throw some punches! But remember to move your feet. A boxer never stands still. Also lay your whole body into the punch.

Twist Jumps: Jump up and down and twist your hips. It sounds like a dance move and it kinda looks like it as well. 😀

Kick Throughs: They are pretty similar to mountain climbers. The difference is that you don’t pull your knees up to the chest, but kick your legs below your body through to the other side. Your right leg to the left and your left leg to the right.

Push Ups: Those almost feel like a relieve after those burpees, right?

Push Up Hold: Now hold yourself down in that position, arms tight to the body. It burns!

Plank Hold: Keep holding! Your body has to be a straight line. 

Squats Jumps: Now again something for your legs. They work just like normal squats, but when going up, you jump! Try to get a smooth movement here, similar to the burpees.

Side Plank on each side: Try to keep your body straight, it has to be one line, tense your whole body.

Jack Knife: Lay on the ground and stretch your body out. Now, while keeping your arms and legs straight, get them together in the middle.

Squat hold: Just like squats, but hold! Try to go deep.

Squat Twists: This is a mixture out of Jump Twists and Squat Jumps. Do the squat jump first, then switch to the right by pulling your right leg back and your left leg to the front, almost as in a deep lunge position in yoga. Then come back to the middle and after that to the left.

Plank up and downs: You thought plank was hard? Try going from a plank position to a push up position and back.

Walk up and down: Unleash the animal inside of you! Walk on your hands and feet up and down. Try to keep your body tense.

Lunge kicks: Last exercise! Do a deep lunge and kick out of it with your back leg!

And that’s it! Feeling exhausted? Good! With each time you will get used to it more and more, it will show. 😊

I hope you can make this workout part of your routine. For more workouts like this, hair style tutorials and vlogs visit my YouTube Channel @fabianxarnold. Take care and see you there!

How to ROPE SKIP ?! for beginners

Hey guys! I hope you are all doing well. Today I want to talk to you about one of my favorite warm up and cardio exercises: Rope skipping. All you need for that is a rope. That’s it. A rope.

Why is it so useful?

Rope skipping trains strength endurance, because the bouncing in place is very intense. It also promotes the coordination of different muscle groups than those you would use while running, for example. In addition to that, rope skipping supports the interconnectedness of the two hemispheres of the brain. As soon as a movement goes beyond the centre of the body, like crossing the arms in front of the body, the two halves of the brain have to communicate. It strengthens your skeleton as well and protects you from injuries. Enough good reasons? Let’s go!

How to do it correctly

  1. First, adjust the length of the rope a little bit higher than your hips. Then start with normal rope skips. Be sure to use both legs, one time under per jump.
  2. When you are comfortable with that, start a bit of a variation, for example only use one leg while jumping.
  3. Again, when you feel comfortable, switch to changing legs per jump.
  4. Of course you can always increase the intensity, if you want, You can do that by skipping. Simply pull up your knees while changing legs.
  5. If you are a more advanced ropeskipper, try doing a double under, by draggy the rope two times under per jump. This requires advanced coordination and also increases the intensity a lot.
  6. You are even more advanced? Great! Try implementing side swings in you ropeskipping routine. Here the interconnectedness of your brain comes into play. While doing normal rope jumps, swing the rope alternately on each side of your body. Then try to come back to normal rope jumps. It’s not as easy as it looks.
  7. Speaking of easy, why not do cross swings? While doing normal jumps, cross the rope with your arms. This requires a big deal of coordination and strengthens your arms as well. But be careful not to get tangled up.
  8. You mastered the previous exercises with ease? Or … you mastered them? Very good, now try forward and backward jumps. One leg always stays up front, while the other stays back. Now jump back and forth between the two.
  9. Almost done! The last exercise is the scissors jump. It is quite similar to the forward and backwards jumps, but instead of jumping back and forth between them, we are using both legs, only switching their positions. So with each jump, the other leg gets to be up front.

Nice, you did it! I hope you had fun with that exercise, I certainly did. You can’t get enough of my workouts? Just go to my YouTube-Channel, for each muscle group there is a fitting workout.

See you soon!

Plank-Challenge vs fabianxarnold

Hey guys! Aso you know, I have uploaded and several workouts for you to try out and insert into your daily routine. Many of you guys tagged me in your own workout videos. I love to see you guys putting in the work and I am happy that I can help you with that.

Now I wanted you to do a special challenge with me: The plank challenge. Yes, I know, many people absolutely hate that exercise. 😀 But there is no better way to strengthen your body centre, especially your back and abs.

 

How to take part

I have recorded a video of me doing the plank challenge, you can find that below and on my YouTube Channel @fabianxarnold! If you want to participate and challenge me, simply record a video of you doing the challenge with me and tag it with the hashtag #challengefabian ! Do you have, what it takes, to keep up with me? 😉

This challenge will go for one week. During this week I will repost the best challengers!

 

I am very curious to find out, who will step up. Actually, I can’t wait! If you want to see more workouts, visit my YouTube channel @fabianxarnold. There you will find a burning abs video as well.

See you soon!

Sixpack for Summer | perfect ABS Workout | 10 min

Hey guys!

As some of you have seen I uploaded a NEW WORKOUT Video including 10 min of the best SIXPACK-EXERCICES. Everyone of us wants to be in shape for summer so go for it and train with me!

10 min Sixpack Workout for at home without any equipment. Additional to my other workout videos I added this perfect abs workout to train your Sixpack Muscles without any breaks.

Do this workout in combination with my other Sixpack Workout on my Youtube Channel to switch up your training!

If you have any questions, feel free to email me. I will upload more YouTube videos in the near future, so it makes sense to subscribe to my YouTube account and for daily news follow my Instagram Account.

Down here you will find the Link for the ultimative 10min SIXPACK WORKOUT! HAVE FUN!!!

Jump Rope Workout | Beginner 10 min – NEW

10 min Beginner Rope Skipping Workout – Fat Burn – for at home without any equipment.

Additional to my other workout videos I added this workout as a kind of warm up workout before your main workout. Also it works as a simple Fat Burn Workout for beginners as well as pros. Simple exercises and full body sweat. Afterwards you can add the Sixpack Video or also the Pull-/ or Push-Workout.

WHAT ELSE IS IMPORTANT?

Beside just working out the food routine is almost more important than the workouts. On my fitness blog you will find more about my food routine. Always stay fit and eat healthy food.

Also its very important to stay consistent with your workouts. Consistency is the key for your success. Motivational thoughts on my Self-education Blog.

HOW TO CREATE A WORKOUT PLAN?

I have created a Youtube Video and Blogpost about that topic already! Go and check it out HERE.

If you have any questions, feel free to email me. I will upload more YouTube videos in the near future, so it makes sense to subscribe to my YouTube account and for daily news follow my Instagram Account.

Have fun – more informations about my workouts, fitness and food routine on my blog: https://fabianxarnold.com/fitness

https://youtu.be/0CJ2nNkLDwU

Check out my other videos:

Fitness:

12 min FAT BURN https://youtu.be/_wdp0xgUJ4k​​

13 min Sixpack https://youtu.be/ibayU72uWFw​​

30 min Push Workout https://youtu.be/NVnH1euRBzo​​

25 min Pull Workout https://youtu.be/LAYl4DAIcwc​​

20 min Rope Skipping https://youtu.be/dMmls_rBrRY​​

Modeling:

Q&A Modeling https://youtu.be/KvzVZTt8zRY​​

How to become?! https://youtu.be/BSk7_mfk7SE​​

Behind the Scenes Model Shoot https://youtu.be/qe9X3Bwuvt0​​

Vlog: Munich Vlog https://youtu.be/IKNG4Hi8EeQ​​

Mallorca Trip https://youtu.be/XkjrZc7OJbA​​

… much more on my channel!!!

https://www.instagram.com/fabianxarnold​​

Fabian X Arnold

On my channel you will find videos about modeling, men’s fashion and style, men’s hair, health, fitness, overall lifestyle, and of course, my personal life. Don’t forget to subscribe and make sure to hit that like button if you enjoyed the video! Fabian

How to plan workout for a week? – inkl. workout-plan – fabianxarnold

Hey guys, I hope you are all doing well! As you know, I have shared a few of my workouts on YouTube (and there will be even more in die future 😉). But today I wanted to talk to you about how to structure those workouts properly. You cannot simply do one session everyday and expect to look like Arnold Schwarzenegger afterwards. 😀 Also, because of the pandemic, it is extra hard to find a fitting workout routine. That’s why I will try and show you how I structure my Workout Plan.

I will go through six simple questions and try to find ways to answer them. At the end of those you hopefully can structure your own fitness routine! While doing that, I will use my own workouts as an example.

Question 1: How many times per week should I work out?

This is the most important question in the beginning. To answer it, you have to be clear about your goals: Do you want to look like Arnold Schwarzenegger? Do you just want to be active and more healthy? Or do you simply want to have something to balance out your everyday life? Those goals determine the number of workouts.
I recommend something between three and six times per week. With less than three workouts a week, it is hard to get a routine going, doing seven workouts a week will probably overwork you.
In the example I use, we will do five workouts, so you have two days of rest.

Question 2: How long should I work out each time?

My recommendation here is between 45 minutes and two hours. But be sure to not only do one kind of workout, but rather combine them (more on that later). I recommend to do 45 minutes to an hour on five days a week, instead of doing two hours only three times a week. As I’ve said before, your mind gets into a routine. That is what we want to achieve.
So, for our example we well use an one hour workout five times a week.

Question 3: What different types of workouts are there?

Of course not every training session should be the same. Different type of workouts strain different kind of muscle groups. I like to divide the different types into three boxes. You can find the different sessions on my YouTube Channel:

Box 1 – Warm Up
Rope Skipping
10 min Full Body
10 min Stretching

Box 2 – Secondary workouts
10min Sixpack
Yoga
Meditation

Box 3 – Main Workouts
Push
Pull
Legs
Cardio

In the next steps we will get into them and put them together!

Question 4: Warm Up – What? How? When?

The Warm Up is very important in every workout. It gets your heart going and reduces the risk of an injury. Use five to ten minutes on that. You should do it before EVERY workout! Also you can switch it up here. A Warm Up can be a 10 minute fat burn (look on my YT Channel for that 😉) as well as rope skipping – it just has to be something to put your heart rate up and get you sweating.

Question 5: When should I train Abs?

Yeah, we all want to have a sixpack, don’t we? But we cannot train for it every day. We have to give those muscles some rest after a big session, so they can recover. Luckily, you can train abs more often than other muscle groups. I have found that, once you get really into it, they recover a lot better than the big muscle groups. So I recommend abs training every two workout days. I always do them before my Main Workouts. It helps me stay motivated! But be sure that the first few days your abs will burn. A lot.

Question 6: How do I integrate the Main Workouts?

We are almost done! Now we have five days to fill up the plan with our main exercises. For me, there are four different exercises to differentiate:

  1. Push Workout (Chest, Shoulders, Triceps)
  2. Pull Workout (Back, Neck, Biceps, Back Shoulder, Lower Back)
  3. Leg Workout (thighs and calves)
  4. Cardio (Running, Swimming, Bicycle etc.)

So, we have those four main groups. We can change them up however we please. On one day for example we can train push and pull together, or we can train push and legs together, or push and cardio … you get the idea. 😀
The way I do it is splitting them. Because I workout six times a week, I do one exercise each day. Monday push, Tuesday pull, Thursday legs and so on. But for someone who is just starting, it may be right to combine different workouts.

So, after adding your main exercises, the plan looks something like this:

As you can probably see, we now do the push training two times a week. Because there are five days, but only four main exercises, it allows us to have a base (Warm Up and Abs) and switch the main exercises one day up. That way no training week is the same!

So, that’s the workout plan! I hope it wasn’t too confusing and I was able to help some of you. 😊 If you have any questions, feel free to ask them in the comments below! Also check out my Youtube Channel for all of my workouts, and there are even more on the way!

Take care, guys. Until the next time!

Fabian