Minimalist Workout

8/13/2019 Minimalist Workout

1/11

Monday | Wednesday | Friday

Minimalist Workout

by Rusty Moore

Minimalist Workout 1 by Rusty Moore


2/11

A Quick Intro

My name is Rusty Moore. I run the blog Fitness Black Book

I'm also the author of these 3 premium fitness courses.

Visual Impact Muscle Building

Visual Impact for Women

Visual Impact ardio

My blog and 3 products are all geared to!ards staying slim

!hile getting lean and muscular...allo!ing men and !omen to

be able to rock stylish clothes and still look great on the beach.

I ha"en't released a free report in a !hile...so here's one on ho!

to stay in great shape !ith minimal time in the gym.

http://fitnessblackbook.com/http://visualimpactmusclebuilding.com/http://visualimpactforwomen.com/http://visualimpactcardio.com/http://visualimpactmusclebuilding.com/http://visualimpactforwomen.com/http://visualimpactcardio.com/http://fitnessblackbook.com/


3/11

#he $oals of this Workout%

&Workout 3 times per !eek.

() e*ercises ma*imum each e*ercise session.

3+rop body fat !ith diet alone...no cardio for 3 months

I lo"e cardio for getting ultra,lean- but also like the

idea of taking a break from it e"ery so often.

...then add back in strategic cardioto go from lean to ultra,

lean in a matter of (, months.

#his is e*actly !hat I'm doing until /anuary and I figure I should

share it !ith you.

I'm going to keep this report short !ith actionable steps.

I'm going to e*plain my e*act routine- but encourage a bit of

t!eaking of this routine for each indi"idual.

0n1oy this 2minimalist approach %

http://visualimpactcardio.com/http://visualimpactcardio.com/


4/11

The Minimalist Diet

#his routine 1ust takes ) minutes 4or less Mon- Wed- and Fri.

I'm dropping all forms of cardio for 3 months.5es...you heard it right no cardio6 I lo"e to use cardio as a tool

to get ultra,lean- but !e are going minimal here. I !ill drop a

bit of body fat at a slo! pace !ith a 2dialed in diet.

Why am I sho!ing you a plate of nachos7 y definition of2dialed in diet...is all about portion control and calories.It isfine to eat nachos if you maintain a !eekly calorie deficit.

Read more about my dieting approach here% 8ybrid +ieting

http://fitnessblackbook.com/main/hybrid-dieting-cherry-picking-the-best-diet-strategies/http://fitnessblackbook.com/main/hybrid-dieting-cherry-picking-the-best-diet-strategies/


5/11

9ince I'm not using strategic cardioto burn a bunch of calories

throughout the !eek- I need to reduce the portion si:e of a lot

of meals that I eat.

(, months of strategic cardio !ill be added back in leading up

to summer. I !ill probably do cardio after that as !ell...as it

gi"es me a little more 2!iggle room !ith the diet.

For me the biggest differences in diet7

; & drink limit...!hen coming home from !ork.

; smaller plate of food for dinner.


6/11

The Minimalist Workout

I !ant to keep this simple and easy to remember. I !ill e*plain

!hy I ha"e set it up the !ay I ha"e...but feel free to t!eak foryour specific needs.

Monday% hest- Back- =egs

Wednesday% 9houlders- Biceps- #riceps- ;bs

Friday% hest- Back- al"es

Why only once per !eek for 9houlders- Biceps- and #riceps7#hese muscles are indirectly getting !orked hard on on the t!o

hest and Back days. 9o in reality they are getting !orked 3

times per !eek. In fact...e"en on their training day- I'm going to

suggest you keep it to one e*ercise instead of t!o.

Why only one day per !eek for abs7>nce you de"elop good abs- you can maintain off of minimal

direct ab !ork. Routines outlined in my free report- ;bs

Blueprint...aren't necessarily meant to be used for a lifetime.

5ou can back off on abs for part of the year- to sa"e time and

energy for muscles that re?uire more attention. #hen add back

more ab !ork the 3, months before summer.

http://absblueprint.com/http://absblueprint.com/http://absblueprint.com/http://absblueprint.com/


7/11

y approach- and thoughts- about leg trainingI'm satisfied !ith the si:e of my legs- so I do "ery little direct

leg training throughout the year. I rely on specific types of

inter"al cardio to keep the legs dense and athletic.

...but since I am not including cardio in this routine- I'm going

to need to include at least a fe! sets of direct leg training.

If you !ant to add leg mass7#ake ?uality creatineand do ),@ sets of s?uats to failure on

both Monday and Friday.

Want to a"oid adding si:e to your legs7

http://creatineproblems.com/http://creatineproblems.com/


8/11

/ust !ork legs on Monday and do ,) sets of ) reps 4short of

failure. I prefer partial deadlifts done short of failure. I ha"e a

post !ith "ideos about that here.

Ase yramid 9ets 4or Re"erse yramid to gain muscleI'm a CD year old guy- so I like to use pyramid sets to gi"e my

1oints a break. I fatigue my muscles by doing the higher rep

sets first and don't need to lift as hea"y in the later sets.

When should you use re"erse pyramids7#he ad"antage of using re"erse p ramidsis that you !ill gainstrength at a faster pace. 5ou do hea"y lo! rep strength stuff

!hen you are fresh and the lighter !eights after. Ase these

http://fitnessblackbook.com/muscle-building/does-rep-count-even-matter-controversial-findings-of-a-recent-study/http://fitnessblackbook.com/main/squats-and-deadlifts-are-not-the-king-of-exercise-for-a-lot-of-people/http://fitnessblackbook.com/muscle-building/does-rep-count-even-matter-controversial-findings-of-a-recent-study/http://fitnessblackbook.com/main/squats-and-deadlifts-are-not-the-king-of-exercise-for-a-lot-of-people/


9/11

!hen you !ant to push your strength and muscle si:e to the

ne*t le"el.


10/11

9eated +umbbell urls % ) 9ets 4&(- &C- E- @- &CD

#riceps

Weighted +ips % ) 9ets 4&(- &C- E- @- &CD

;bs

8anging =eg Raises % ) 9ets 4each set close to failure

Friday% hest- Back- al"eshest

Bench ress % ) sets 4&(- &C- E- @- &CD Incline +umbbell ress % sets 4&C- E- @- &CD

Back

able Ro!s % ) sets 4&(- &C- E- @- &CD

=at ulldo!ns % sets 4&C- E- @- &CD

al"es

9tanding alf Raises % ) sets 4&(- &C- E- @- &CD

For those !ho don't !ant to gain muscle7/ust make sure and a"oid failure. 8ere's a post!here I e*plain a

study that sho!s training failure is likely to build muscle-!hether you lift high or lo! reps.

...In my Women's course- I also recommend a"oiding too many

http://fitnessblackbook.com/muscle-building/does-rep-count-even-matter-controversial-findings-of-a-recent-study/http://visualimpactforwomen.com/http://fitnessblackbook.com/muscle-building/does-rep-count-even-matter-controversial-findings-of-a-recent-study/http://visualimpactforwomen.com/


11/11

sets and reps. 9o 1ust do the same amount of sets abo"e- but

keep it to ) reps.

9top before you reach the point of fatigue in each set ifyou !ant to a"oid adding additional muscle mass.

For those !ho !ant to gain muscle7ush to failure for most sets. +on't o"ereat e*tra calories to

gain mass...1ust add in creatinefrom a reputable company.

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Minimalist Workout