If you don’t already have a muscle building exercise, this will become your new workout plan. Expect to do this three days a week. No excuses.

Beginners start here: http://www.aworkoutroutine.com/the-beginner-weight-training-workout-routine/

Workout A

Squats

3 sets of 8-10 reps.

2 minutes rest between sets.

Bench Press

3 sets of 8-10 reps.

2 minutes rest between sets.

Rows

3 sets of 8-10 reps.

2 minutes rest between sets.

Workout B

Deadlifts

3 sets of 8-10 reps.

2 minutes rest between sets.

Pull-Ups (or Lat Pull-Downs)

3 sets of 8-10 reps.

2 minutes rest between sets.

Overhead Shoulder Press

3 sets of 8-10 reps.

2 minutes rest between sets.

Required reading

Before the end of this week, you must obtain a copy of The Manipulated Man by Esther Vilar It’s available on Amazon. There’s a free pdf floating around somewhere too if you’re good at google.

Do these things.

If anybody has other workout plans they want to share, please do so here.

This should be an easy task today. It’s very straight forward. Most of you should already have this one done. Today’s mission is to find a gym, and sign up.

But redpill, I’m broke!

No ifs ands or buts. It’s time to get the fuck into shape you whiney god damned child. If you can’t afford a gym, it’s time to learn how to save. Grocery shop, and put $10 aside every week. Now you can afford a gym. There is no excuse.

Bonus points: If you have a home gym, or create one.

And now for this week’s rule:

Stay sober all week. Beer? Quit it. Not one beer all week. We’re going to focus on fitness this week, and step one is being in the right mind, and in health. Hangovers are the number one killer of workouts.