be a man daily workout

Cardio
Running,steps,fast walk,cycle....and so on

continue,non stop(make sure your heart bit maintain 120 until 140 per min)
keep doing until 30min (between 30min is buring your water which in your body)
after 30min then star to brun the Fat

once you stop..all the things will back to begining...and you can slow down....


Abs

you can felllow my facebook video that's a flash
do it everyday

maybe rest one or two days

all above you have to do at least five days per week
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each day each part
every part exercise divide by 5 group. every group have 4 set, every set have to do 12rep X 10rep(add weight) X 8rep(add weight) X 8rep(add weight or sme weight)


I)
Chest

1）http://www.bodybuilding.com/exercises/detail/view/name/barbell-bench-press-medium-grip
2）http://www.bodybuilding.com/exercises/detail/view/name/barbell-incline-bench-press-medium-grip
3）http://www.bodybuilding.com/exercises/detail/view/name/decline-barbell-bench-press
4）http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-flyes
5）http://www.bodybuilding.com/exercises/detail/view/name/cable-crossover


II)
Back
1) http://www.bodybuilding.com/exercises/detail/view/name/elevated-cable-rows
2) http://www.bodybuilding.com/exercises/detail/view/name/wide-grip-lat-pulldown
3) http://www.bodybuilding.com/exercises/detail/view/name/wide-grip-pulldown-behind-the-neck
4) http://www.bodybuilding.com/exercises/detail/view/name/barbell-deadlift
5) http://www.bodybuilding.com/exercises/detail/view/name/bent-over-barbell-row


III)
legs

1) http://www.bodybuilding.com/exercises/detail/view/name/glute-kickback
2) http://www.bodybuilding.com/exercises/detail/view/name/leg-extensions
3) http://www.bodybuilding.com/exercises/detail/view/name/leg-press
4) http://www.bodybuilding.com/exercises/detail/view/name/wide-stance-barbell-squat
5) http://www.bodybuilding.com/exercises/detail/view/name/lying-leg-curls
6) http://www.bodybuilding.com/exercises/detail/view/name/standing-calf-raises


IV)
shoulders and traps
1）http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-raise
2）http://www.bodybuilding.com/exercises/detail/view/name/power-partials
3）http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-shoulder-press
4）http://www.bodybuilding.com/exercises/detail/view/name/front-dumbbell-raise
5）http://www.bodybuilding.com/exercises/detail/view/name/cable-seated-lateral-raise
6）http://www.bodybuilding.com/exercises/detail/view/name/barbell-shrug

V）
Biceps and triceps

1）http://www.bodybuilding.com/exercises/detail/view/name/alternate-hammer-curl
2) http://www.bodybuilding.com/exercises/detail/view/name/cable-preacher-curl
3) http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-alternate-bicep-curl
4) http://www.bodybuilding.com/exercises/detail/view/name/one-arm-dumbbell-preacher-curl

5) http://www.bodybuilding.com/exercises/detail/view/name/bench-dips
6) http://www.bodybuilding.com/exercises/detail/view/name/triceps-pushdown-v-bar-attachment
7) http://www.bodybuilding.com/exercises/detail/view/name/lying-close-grip-barbell-triceps-extension-behind-the-head