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● Workout Routine Of MMA Fighters For Aesthetic Body
● Scientifically Proven Way To Completely Stop Your Hair Loss
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Permanently & Regrow Thicker Hair
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Workout Routine
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Weekly Schedule:
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● Monday: Chest and Triceps
● Tuesday: Back and Biceps
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● Wednesday: Legs
● Thursday: Shoulders and Abs
●
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Friday: Full Body Circuit
● Saturday: Cardio and Core
● Sunday: Rest or Active Recovery (light stretching, yoga,
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or a walk)
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This ebook is divided into two parts:
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The first part provides a workout routine to achieve a
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physique like Sung Jin-Woo's using gym equipment. The
second part offers a workout plan for people with no access
to a gym or equipment.
First PART: With Equipment & Gym
Daily Workout Breakdown:
Monday: Chest and Triceps
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● Warm-up: 10 minutes of dynamic stretching
Bench Press: 4 sets of 8-12 reps
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● Incline Dumbbell Press: 3 sets of 10-12 reps
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● Chest Flyes: 3 sets of 12-15 reps
● Tricep Dips: 3 sets to failure
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● Tricep Pushdowns: 3 sets of 10-12 reps
● Cool-down: 5-10 minutes of static stretching
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Tuesday: Back and Biceps
● Warm-up: 10 minutes of dynamic stretching
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● Deadlifts: 4 sets of 6-10 reps
● Pull-Ups: 3 sets to failure
Bent Over Rows: 3 sets of 8-12 reps
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● Bicep Curls: 3 sets of 12-15 reps
● Hammer Curls: 3 sets of 12-15 reps
● Cool-down: 5-10 minutes of static stretching
Wednesday: Legs
● Warm-up: 10 minutes of dynamic stretching
● Squats: 4 sets of 8-12 reps
● Leg Press: 3 sets of 10-12 reps
● Lunges: 3 sets of 12-15 reps per leg
● Hamstring Curls: 3 sets of 12-15 reps
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● Calf Raises: 4 sets of 15-20 reps
● Cool-down: 5-10 minutes of static stretching
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Thursday: Shoulders and Abs
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● Warm-up: 10 minutes of dynamic stretching
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● Overhead Press: 4 sets of 8-12 reps
● Lateral Raises: 3 sets of 12-15 reps
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● Front Raises: 3 sets of 12-15 reps
● Reverse Flyes: 3 sets of 12-15 reps
● Planks: 3 sets of 60 seconds
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● Russian Twists: 3 sets of 20 reps per side
● Cool-down: 5-10 minutes of static stretching
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Friday: Full Body Circuit
● Warm-up: 10 minutes of dynamic stretching
● Circuit (3 rounds, 15 reps each exercise):
● Push-Ups
● Pull-Ups
● Squats
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● Burpees
● Mountain Climbers
● Cool-down: 5-10 minutes of static stretching
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Saturday: Cardio and Core
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● Warm-up: 10 minutes of dynamic stretching
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● Cardio: 30-45 minutes of running, cycling, or swimming
● Core Circuit (3 rounds):
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● Leg Raises: 15 reps
● Bicycle Crunches: 20 reps per side
● Plank: 60 seconds
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● Cool-down: 5-10 minutes of static stretching
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Sunday: Rest or Active Recovery
● Light stretching, yoga, or a 30-minute walk
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Second PART: Without Equipment &
Gym
Daily Workout Breakdown:
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Weekly Schedule:
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● Monday: Chest and Triceps
● Tuesday: Back and Biceps
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● Wednesday: Legs
● Thursday: Shoulders and Abs
● Friday: Full Body Circuit
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● Saturday: Cardio and Core
● Sunday: Rest or Active Recovery (light stretching, yoga,
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or a walk)
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Daily Workout Breakdown:
Monday: Chest and Triceps
● Warm-up: 10 minutes of dynamic stretching
● Push-Ups: 4 sets of 15-20 reps
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● Incline Push-Ups (feet elevated): 3 sets of 12-15 reps
● Wide Push-Ups: 3 sets of 15 reps
● Tricep Dips (using a chair): 3 sets to failure
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● Diamond Push-Ups: 3 sets of 10-12 reps
● Cool-down: 5-10 minutes of static stretching
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Tuesday: Back and Biceps
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● Warm-up: 10 minutes of dynamic stretching
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● Pull-Ups (or Inverted Rows using a sturdy table): 4 sets
to failure
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● Towel Rows (use a towel around a door handle): 3 sets of
12-15 reps
● Superman: 3 sets of 15 reps
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● Bicep Curls (using water bottles or resistance bands): 3
sets of 12-15 reps
● Hammer Curls (using water bottles or resistance
bands): 3 sets of 12-15 reps
● Cool-down: 5-10 minutes of static stretching
Wednesday: Legs
● Warm-up: 10 minutes of dynamic stretching
● Squats: 4 sets of 20 reps
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● Lunges: 3 sets of 15 reps per leg
● Bulgarian Split Squats (using a chair): 3 sets of 12 reps
per leg
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● Glute Bridges: 3 sets of 15-20 reps
● Calf Raises (single leg): 4 sets of 20 reps per leg
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● Cool-down: 5-10 minutes of static stretching
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Thursday: Shoulders and Abs
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● Warm-up: 10 minutes of dynamic stretching
● Pike Push-Ups: 4 sets of 12-15 reps
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● Lateral Raises (using water bottles or resistance
bands): 3 sets of 15 reps
● Front Raises (using water bottles or resistance bands):
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3 sets of 15 reps
● Reverse Flyes (using water bottles or resistance
bands): 3 sets of 15 reps
● Planks: 3 sets of 60 seconds
● Bicycle Crunches: 3 sets of 20 reps per side
● Cool-down: 5-10 minutes of static stretching
Friday: Full Body Circuit
● Warm-up: 10 minutes of dynamic stretching
Circuit (3 rounds, 15 reps each exercise):
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● Push-Ups
● Pull-Ups (or Inverted Rows)
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● Squats
● Burpees
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● Mountain Climbers
● Cool-down: 5-10 minutes of static stretching
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Saturday: Cardio and Core
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● Warm-up: 10 minutes of dynamic stretching
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● Cardio: 30-45 minutes of running, jogging, cycling, or
brisk walking
● Core Circuit (3 rounds):
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● Leg Raises: 15 reps
● Russian Twists: 20 reps per side
● Plank: 60 seconds
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● Cool-down: 5-10 minutes of static stretching
Sunday: Rest or Active Recovery
Light stretching, yoga, or a 30-minute walk
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Diet Plan for a Lean Aesthetic Body
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Daily Meal Plan: G
Breakfast:
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● 1 cup of oats with almond milk
● 3 boiled or scrambled eggs
1 banana
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● 1 cup of black coffee or green tea
● Mid-Morning Snack:
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● 1 apple
● A handful of almonds
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Lunch:
● 200g of grilled chicken breast
● 1 cup of quinoa or brown rice
● Steamed vegetables (broccoli, spinach, carrots)
● 1 tablespoon of olive oil for dressing
Afternoon Snack:
● Greek yogurt with honey
● A handful of mixed berries
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Dinner:
● 200g of salmon or another lean fish
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● 1 sweet potato
● Mixed salad (lettuce, tomatoes, cucumbers, bell
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peppers) with a vinaigrette dressing
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Evening Snack (if needed):
A protein shake or a small serving of cottage cheese
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Additional Tips:
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● Drink plenty of water throughout the day (at least 2-3
liters).
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● Ensure you get enough sleep (7-8 hours per night) to aid
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muscle recovery and overall health.
● Adjust portion sizes according to your specific caloric
needs and activity level.
● Consider supplementing with vitamins and minerals if
needed, after consulting with a healthcare provider.
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