Huge Announcement! 📢

Here at Peak Potential, we are going to be changing our schedule 📅.

While we have usually sent out an email every Saturday, we will start sending out 2 per week!

We are going to send out a weekly schedule on Saturday, with a workout routine. Then we will send out 2 per week on Tuesday and Friday.

The emails on Tuesday and Friday will be a bit shorter than our normal emails, but since we are doing 2 per week you will be getting more content overall!

This week’s schedule:

Tuesday: Bulking

Friday: Cutting

Today’s Fitness Challenge:

The fitness challenge for today is swimming. Swimming consistently is one of the best ways to improve overall health and fitness.

My challenge for you today is to take 30 minutes and swim some laps in a pool. While you might think this is easy just wait and see swimming can be a lot harder than some people might think!

So that’s it just swim laps for 30 minutes! If you complete this let us know by replying to this email, we always love to hear from our audience!

Finally the Workout Routine:

Here is a 5-day workout routine you can do at any of your local gyms.

It goes Push, Pull, Legs, Abs/Cardio, Rest

Day 1: Push (Chest, Shoulders, Triceps)

1. Bench Press: 4 sets of 8-12 reps

2. Overhead Shoulder Press: 4 sets of 8-12 reps

3. Incline Dumbbell Press: 3 sets of 10-12 reps

4. Lateral Raises: 3 sets of 12-15 reps

5. Tricep Dips: 3 sets of 10-12 reps

6. Push-ups: 3 sets to failure

Day 2: Pull (Back, Biceps)

1. Pull-ups: 4 sets to failure

2. Bent Over Rows: 4 sets of 8-12 reps

3. Lat Pulldowns: 3 sets of 10-12 reps

4. Seated Cable Rows: 3 sets of 10-12 reps

5. Bicep Curls: 3 sets of 12-15 reps

6. Face Pulls: 3 sets of 15 reps

Day 3: Legs

1. Squats: 4 sets of 8-12 reps

2. Deadlifts: 4 sets of 8-12 reps

3. Leg Press: 3 sets of 10-12 reps

4. Leg Curls: 3 sets of 12-15 reps

5. Leg Extensions: 3 sets of 12-15 reps

6. Calf Raises: 3 sets of 15-20 reps

Day 4: Abs and Cardio

1. Planks: 3 sets of 1 minute

2. Russian Twists: 3 sets of 20 reps

3. Leg Raises: 3 sets of 15 reps

4. Bicycle Crunches: 3 sets of 20 reps

5. Mountain Climbers: 3 sets of 30 seconds

6. Cardio (Running, Cycling, etc.): 30 minutes at moderate intensity

Day 5: Rest Day

• Rest and Recovery: Allow your body to recover by getting plenty of sleep, staying hydrated, and stretching. You can also do some light activities like walking or yoga.

Notes:

• Warm-up: Always start with a 5-10 minute warm-up (e.g., light jogging, jump rope) to prepare your body for exercise.

• Cool-down: Finish with a 5-10 minute cool-down and stretching to help with recovery.

• Progression: Gradually increase the weight or intensity as you get stronger to continue making progress.

• Form: Focus on maintaining proper form to avoid injury.

Feel free to adjust the exercises and repetitions based on your fitness level and goals.

Quote of the Day:

Shower Thoughts:

• If you replace "W" with "T" in "What, Where, and When," you get the answer to each of them

• We do not check the refrigerator multiple times to find new food but to see if our standards have dropped enough to eat what's there.

• The tallest person in the world has physically experienced being the exact height of every other person in the world at some point.

• The “a” and “e” in “tea” are silent, which means the word just “t”

• You might be someone’s favorite person without even realizing it.

Stay fit, stay healthy, and keep reaching for your Peak Potential!

Warm regards,

The Peak Potential Team