My Personal Workout Routine [El Presidente 20:40]

Hard to admit this, but I am 43 now 😭. That said, I still have a 6-pack, < 10% body fat, my libido is sky high and I maintain jacked physique year-round.

I don't take steroids or TRT. No need. I do take supplements. See below.

How do I do it?

By keeping it simple and being extremely consistent year after year.

Simplicity scales, complexity fails.

Consistency beats intensity.

I am in and out of the gym in less than an hour.

If I don't have an hour or can't get the the gym, I will modify my workout.

However, I won't simply skip a day because I can't do my perfect little workout. 

There is no perfect little workout, but I wanted to share mine with you. 

If you do what I do, there is NO WAY you won't get in incredible shape. 

 

The El Presidente 20:40 Routine

Stationary Bike: 7miles in 20mins (minimum)

Weights: 40mins

Total Time: 1HR

Days Per Week: 5 

 

Pushers and Pullers Weight Routine

Workout A: Pushers / Extenders

King's Dash - 7miles in 20mins on the bike

Chest

Triceps

Quads

Calves

Abs

 

Workout B: Pullers / Curlers 

King's Dash - 7miles in 20mins on the bike

Back

Biceps

Hamstrings

Abs

 

Rules

1. Take a rest day every 2 days (Workout A, Workout B, Rest)
2. My rest days on Wednesdays and Saturdays
3. 5-7 Reps per exercise
4. Go to 100% failure
5. 3 exercises per muscle
6. 3 sets per exercise
7. Abs every single workout day

 

FAQs

1. What lifts? Doesn't matter for now. Just make sure you follow the rules and fail at 5 to 7 reps

2. This seems like too much? This isn't for everybody. Only ELITE men who want ELITE bodies

3. What kind of bike? Traction bikes like Peloton bikes. Gyms have bikes with big, soft seats (air bikes) and ones will small hard seats. We are using the ones with small hard seats (traction bikes)

4. Food? M1 GUTLESS GRUB and we want to shoot for 1 gram of protein per 1 pound of body weight

 

Supplements

1. 20g's of protein before and after you lift

2. 20g's of protein before you go to bed

3. T-Force 5:1 Testosterone Support

4. Creatine: 5g's before your workout (you don't have to take it on your non-lift days, but you can if you want max muscle bulk)

 

Caveats

1. Sometimes I surf or hike on my rest days
2. I don’t drink alcohol
3. I bike before I lift

 

You want to look like me? Be like me. Welcome the the El President Challenge!