One bottle of beer is about 100 worthless calories. It offers no value—it’s just junk. Throw back two, three, or four more and you’re putting an awfully big dent in your recommended total caloric intake when you add them on top of breakfast, lunch, and dinner. But the followers and believers of balance and moderation like to chill out and have a beer here and there. And if you’re a bro, you probably like to pound 30-packs with your fellow brosephs, bromies, and brodudes. Regardless of whether you’re a clean-eatin’, non-drinkin’ fitness freak, or a habitual party-hoppin’, liquor-lovin’ lunatic, this workout is here to help you wipe the slate clean. Is it probably a better idea to take the day off, pound water, sleep in, and save the training for another day? Probably. But, whatever, just work off the crap now.
We’ll start slow and build up the volume.
1. 10-minute walk. Casual, get the blood flowing.
2. Body-weight Squat superset with Pushup. 5 sets of 5, real easy
3. Cable Curl superset with Cable Pushdown. 5 sets of 5, real easy
At this point you should have a nice shot of endorphines leveling off the headache. Time to crank it up a bit with a full-body giant set.
1A. Barbell Squat x 10
1B. Dumbbell Bench Press x 10
1C. Dumbbell Bentover Row x 10 (each arm)
1D. Dumbbell Lateral Raise x 10
1E. Dumbbell Curl x 10 (each arm)
1F. Dumbbell Overhead Extension x 10
Rest two minutes. Complete three rounds.
THE 3-MOVE AB RIPPER
2A. Hanging Knee Raise to failure
2B. Kneeling Cable Crunch to failure
2C. Plank to failure
Complete three full sets.