Build An Attractive Body in JUST 28 DAYS (Aesthetic Body Workout Plan & Guide)
Вставка
- Опубліковано 18 вер 2024
- Get 30% off your first box, plus a FREE gift, when you give @TiegeHanley a try at tiege.com/mari...
Get the 28 Day Attractive Body Workout HERE: riostwinsfitne...
Merch: makefitnessgre...
In this video, I'm sharing with you my 28 day attractive body workout plan and guide. This aesthetic body workout will help you to build an attractive body and an aesthetic physique in just 28 days!
This program is designed for people who want to look like an aesthetic athlete. It is easy to follow and is based on the aesthetic physique women crave and men respect. If you're looking to start seeing results quickly, then this is the program for you!
Get 30% off your first box, plus a FREE gift, when you give @TiegeHanley a try at tiege.com/mariodays
Don't forget to check out the EXCLSIVE OFFER for the workout (link in the description)
This is why Mario Rios has the best sunglasses
Ayo man I'm from India I can't buy ur program
If it is a 28 day schedule
Pls give it for free to me atleast
Mario the type of guy to drive without wearing a seatbelt in order to engage the core
😂😂😂😂😂
Mario plz heart this guy
While standing up 😂😂😂
😂😂😅
or drive standing up cause sitting down is for pussies
We need that double glute spread reveal, Mario.
Ayooo
Do The thug shaker
Pause 💀💀💀💀💀
Nah wee need Leon Edward video with his gf mario
Chiiiilllllll💀
I used to think you didn’t know what you were talking about. But as I watch more of your videos I agree with you on a lot of things. Primarily your focus on core stability during lifts.
Hey Mario, I have taken athletic bodybuilding a lot more seriously and have completely changed my workout plan (lazy bodybuilding plan) to more athletic movements. I already do boxing so I have been progressing a lot easier, I've also been cutting and already lost 6kg in 2 months, Thanks Mario
bodybuilding isn't lazy, it is optimal for hypertrophy in the muscle groups you are training. you will get tired faster working out arms standing up than sitting down.
@@Jackson.SSSS.S you won’t get tired from an exercise standing up then you will sitting down. If you are getting tired after doing an exercise standing up quickly then you need to fix that by training your core, stabilize yourself, then start off by lifting weights you can handle and then day by day or week by week add on the weight.
@@christianmartinez5081 yes you will, standing up in your exercise works out the core which will make you fatigued faster.
Sorry bro can I ask you to share your routine and Also the days that u do boxing and the days that you weightlift?
@@alessandrofarina6064 hey bro you all good I don’t train a crazy amount usually 3 times a week with some intensity. I do boxing Monday and Wednesday, and gym Monday Wednesday and Friday. Monday is leg day, Wednesday is arm day which I have 2 that I alter each fortnight, and on Friday I do full body workout. I do sparring in boxing too on Monday and Wednesday consisting of 5 rounds sparring. I mean that’s all I do
That split is pretty good i like the leg and “arm” days, and if you do incline presses on one of the shoulder days you’ll still get plenty of chest work
To be sincerely speaking in my humble opinion without being sentimental and of course without offending anyone who thinks differently from my opinion but rather looking into this serious matter with perspective distinction and without condemning anyone’s point of view, i honestly think and believe that i have nothing to say. Thank you.....
And that's why Leon Edwards will like this video
EDIT: my first comment with 100likes :)))
You’re so fucking outdated
Here I'm
Stop spamming man . this joke is out of trend now😏😏
@@rout4446 who said this is joke? Its real fact
@@CommentatorW brother joking again 🤣🤣🤣
im gonna try this split now mario, i have changed it slightly cos i dont really want to do legs and arms twice a week but ive got baack and shoulders hit twice a week, arms twice a week legs twice a week and chest once. Thank u bro i'll see how this works for me
Edit: I actually did manage to fit in arms and legs twice a week but i have had to do a seven day split which i wont be able to maintain once i go back to school
Wtf you mean nugga
what exercises to do for this split?
@@quepro4182 im doing half athletic bodybuilding half others. Shoulder day all you need is a dumbbell shoulder press, quite a lot of dropset lat raises to build the mid delt and try to build some barbell overhead press strength.
Back you do pull ups i do assissted cos i can not do them yet, i do some cable work for the lats and something to build the upper back. Also try and do some deadlift
Arms you only need a few for the biceps and then 2 cable extensions for the triceps
Chest you can do pec deck, cable fly and bench press
Legs you can do front squat back squat leg press bulgarian split squat
@quepro4182 back-lat pull overs, standing rows, pull ups, Deadlifts, Shoulders- overhead press standing up- lat raises standing up and should hugs Legs- Bulgarian Split Squats, Squats , hip thrust Biceps Hammer Curls, Barbell Curls standing and Triceps- Triceps Extension, skull crushes, Chest - bench press, Db Incline bench press is probably the best split but u could change it but just make sure there mostly multi muscle and that u can stand up as much as possible
@@eduardooriano4349 thx bro
Thanks for this banger, Mario! The editing has improved a lot as well
I did this program and it honestly worked pretty well for four weeks. you can definitely see an improvement in your v taper.
Mario at first I saw some shorts of u and was like I really don't like this guy but as i explored ur channel I figured out ur philosophy is perfect and I'm about to start doing athletic bodybuilding instead of doing a lazy bodybuilder workout. Thank u for helping so many people and I can confidently say ur my favorite influcencer.
Loving the long form videos bro. Also might have to cop that merch. You are spreading such a great message brother.
Edit: Just bought the workout split!
Becoming as attractive as possible will help in every aspect of life not just with women so there’s no excuses.
Even if you don’t want to improve to get modern entitled western women you should do the work anyway.
Personally I’ve been obese my entire life and even if being more successful with women would be good I know that building an attractive body will help me in many other areas.
No matter how much money you earn or how much muscle you build, no woman is going to want to fuck a stale loser like you.
Yeah
Your probably one of if not the best workout guy/ UA-camrs out there keep it up great info you serve
Fr he is so hated
been watching you a lot lately, I am becoming a personal trainer and getting a degree in kinesiology to improve my knowledge on the body and fitness. bodybuilding will never be my focus and won't let people go down that path. love the vids keep it up
youre becoming a personal trainer and still bellive this 28 day crap, cant see hes full of shit? pray to god you dont get any clients
Exactly what I need rn. Still got a whole month summer break💯
I got about 3 weeks what a time to get started
how are you doing@@Cal827
Mario you r doing a great job. I always thought on similar line regarding weight training the athletic way but didn't really know what was right or wrong. Athletic weight training has been helping me tremendously. Continue the good work. U and your brother r my fav fitness youtuber.
Love from India
1 week In and I'm seeing huge improvements
Does the split work?
Yooo the editing is sick. Keep the good work up Mario
Agree with the back and shoulders being the most important, luckily for me I follow a very basic routine for 3 years and my back and shoulders are my most dominant muscle groups, especially back but I admit its genetics, I don't even do pull-ups, just heavy dumbbell rows and the whole back is developed, for shoulders I don't do any isolations aswell and they look kind of 3D, in addition to the compound movements I isolate my biceps and triceps every workout because arms are a weak point and yet they are still a weak point, so a proper program is important but genetics also plays a huge role.
Indeed, Mario is making fitness great again
No he isn’t
i asked chat gpt to make me a workout plan with the given schedule and this is what it came up with:
Day 1 (Back and Shoulders):
* Deadlifts (4 sets x 6 reps)
* Pull-ups (4 sets x max reps) - If you can't do pull-ups yet, do lat pulldowns (4 sets x 8 reps)
* Bent-over Rows (4 sets x 8 reps)
* Seated Dumbbell Shoulder Press (4 sets x 8 reps)
* Lateral Raises (3 sets x 10 reps)
Day 2 (Legs and Triceps):
* Back Squats (4 sets x 6 reps)
* Romanian Deadlifts (4 sets x 8 reps)
* Leg Press (4 sets x 8 reps)
* Close Grip Bench Press (4 sets x 8 reps)
* Tricep Rope Pushdowns (3 sets x 10 reps)
Day 3 (Back and Shoulders):
* Barbell Rows (4 sets x 6 reps)
* Chin-ups (4 sets x max reps) - If you can't do chin-ups yet, do seated cable rows (4 sets x 8 reps)
* Face Pulls (3 sets x 12 reps)
* Standing Dumbbell Shoulder Press (4 sets x 8 reps)
* Rear Delt Flyes (3 sets x 10 reps)
Day 4 (Legs and Biceps):
* Front Squats (4 sets x 6 reps)
* Bulgarian Split Squats (3 sets x 10 reps per leg)
* Leg Curls (4 sets x 8 reps)
* Barbell Bicep Curls (4 sets x 8 reps)
* Hammer Curls (3 sets x 10 reps)
Day 5 (Back and Shoulders):
* Weighted Pull-ups (4 sets x 6 reps) - Use a weight belt for added resistance.
* Cable Rows (4 sets x 8 reps)
* Upright Rows (3 sets x 10 reps)
* Arnold Press (4 sets x 8 reps)
* Shrugs (3 sets x 10 reps)
Day 6 (Chest):
* Bench Press (4 sets x 6 reps)
* Incline Dumbbell Press (4 sets x 8 reps)
* Dips (3 sets x max reps)
* Cable Flyes (3 sets x 10 reps)
* Push-ups (3 sets x max reps)
hey is this a good workout did anyone try it??
Quite a flew flaws, a couple major ones. Here's what I'd suggest for safety and optimal gains for you my friend.
Major ones:
1)Don't do leg day right after dead lifting as deadlifts very heavily target the legs and so your performance on leg day might be sub-optimal.
2)Don't hit your biceps after you hit back, biceps get very heavily fatigued during back day and it might heavily worsen your curling output
3)Do plyometrics before lifting weights. Plyometrics require you to be at full neural capacity and plyometrics don't heavily exhaust you compared to lifting weights so your performance won't suffer
4)Instead of a set number of reps for every set, try to have some variation. For example, instead of Bench press - 4 sets x 6 reps, you can do 4 sets x 6-8 reps which can make it much easier for you to progressively overload.
Minor tweaks, AKA things that you shouldn't really stress over, but could be useful if you don't mind switching your routine up a bit:
1) Upright rows should be eliminated as they are pretty damaging to your shoulder joint and besides, there's no need to isolate the front delt as it already gets insane volume from every pressing variation.
2) try not to do seated exercises
3)Arnold press is not a very optimal way of training shoulders as your rotator cuff does noting since gravity is pulling downwards so it gets no resistance, only has the potential to unnecessarily tire out your shoulder and lead to less output during the exercise.
4) Shrugs are potentially not needed as they grow well isometrically during the deadlift
5)you might wanna add a lateral raises variation that trains it in a stretches position as this will lead to more gains + your volume for the side delt is pretty low so it might not be growing to its fullest potential
6)You ,might wanna add farmers' carries as your have little volume on forearms and this exercise can help build tone quite a bit
Remember, consistently progressively overloading is what matters in the end so fixating over tiny details like some of the minor tweaks that I've listed can actually be counter productive if it prevents you from optimally progressively overloading, but some of the things in this program are quite flawed and can be improved
@@batknight9931 it's not that good, quite a lot of issues in it
@@PioterRArmia thanks bro great advice..are you on HEVY?
@@999NRG nope, I write down my workouts in notepad
Bro I want to say Thanks for the content You change fitness In the past I never understand Why body builders Are Massive I found out Bodybuilders Are on Stereoids Thanks for the content You change fitness forever
Just what I needed before school starts
Getting Athletic Bodybuilding Physique is Really Good and it can generate fast punch and fast kick in no time Mario.
Isn’t this split way too much volume in a week? You need to prioritize rest over training no?
I mean, yes and no. Probably mostly depends on the person, some people just recover really quickly and don't even need rest days.
it's a lot of volume for back and shoulders, but not the other muscles. But there's plenty of rest time between the back and shoulder days
Mario Rios is the Best influencer on this planet.
No he isn't
I hope so. Thx man
The aesthetic god Mario Rios comes in clutch to make the video right before the last month of summer. Leon would be proud
Only fitness youtuber that I trust. This is the first and only program from a youtuber that I will ever buy
Thanks Mario, love your work
Not all athletes have too narrow waist yet they are very athletic and look amazing. Train every part equally rather than training back n all and do sports or athletic movements along with it, your body will give you required v taper or aesthetic physique.
Preach
Athletic = Aesthetic Mario Rios That's Right.
$7!?! Thank you this is great improvement since when you were selling it for about $50
Hey Mario, I know your trying to make money which I totally understand. Do you think you could release a free workout plan, sort of like a teaser for athletic body building which you show us a beginner plan and variations to do once we progress. Totally fine if not and great content!
Bludovski don’t even have 7 dollars for a sandwich
@@TenzinAckermanis this the same workout plan on his page?
I love this vid this is the vid ive been waiting for you to post
"28 days to make you attractive" mate you've been doing this exercise for 5 years yet you're physique is literally built like a Roblox character
he looks great wym
Mario. What is your opinion on Mike Mentzor’s high intensity training principles? Do you think for someone that is going to failure on every set that this is too much volume (6 days a week)?
Fax I’m curious also.
Mike Mentzer said it perfectly : you can train a lot or you can train hard. doing both at the same time is impossible
Dont train 6 Times a week so hard, believe me.
Maby when you are already into weights for a while.
Mike said 2-3 Times.
For a beginner 3 Times a week for full Body is good.
Dont Push to hard, learn how to use your muscles.
I train 2 Times a week and its good.
But you have to have a lot of Energy in you to do Hit Training.
If you are able to do it 6 Times a week, you are Training Not hard enough.
But before pushing Just 1 Set, do 1-2 warm Up Sets still.
Mike was smarter than anyone here. And a guy was ahead of his time. You just answered your final question already if your going to failure in most sets which anything past 6 sets is just junk volume anyway. Then PPL is stupid
You probably probably won't train as hard as him and you won't have the volume to make up for it either
I’ll see how big chin ups, pushups and bodyweight squats get me. I want a more jacked sprinter/ ring gymnast look. Trying to get to 200 pounds though, using HIT bodybuilding principles with bodyweight training. I’m 6 ft 177 rn and still lanky.
You teach and make lifes better thanks bro more people need to know about this channel and your brothers
Definitely getting this workout plan 😏
tell me the workout pls im broke as shi
@@quepro4182same bro 😢
Everyone is trying to Sell something and the apps don't work plus no credibility. You get more if you give FREE tips
I Appreciated about what Mario rio said about bodybuilding is stupid and punch fast
Yo Mario I really enjoy your long UA-cam videos 💪🏽🔥
" I lift for myself " is the male equivalent of " i put on a sh*t ton of makeup for myself "
Editing and thumbnail goes crazy
i swear the more i listen to this guy the more he makes sense
And this is why Leon Edwards should sponsor Mario
Mario can u make a video about how to make a home workout only got a bench a dumbells
make fitness great again!!!😤
What about this split
Back and shoulder
Chest and triceps
Back and shoulder
Chest and leg
Back and shoulder
Leg and biceps
mario will this not mess up my growth as a 13 yr old skiny fat kid who is growing fast
Day 1 (Strength and Back Focus):
Deadlifts - 4 sets x 6 reps
Weighted Pull-ups - 4 sets x 6 reps (use a weight belt for added resistance)
Bent-over Rows - 4 sets x 8 reps
Seated Dumbbell Shoulder Press - 4 sets x 8 reps
Lateral Raises - 3 sets x 10 reps
Day 2 (Leg Power and Triceps Focus):
Back Squats - 4 sets x 6 reps
Romanian Deadlifts - 4 sets x 8 reps
Leg Press - 4 sets x 8 reps
Close Grip Bench Press - 4 sets x 8 reps
Explosive Tricep Pushdowns - 3 sets x 10 reps
Day 3 (Strength and Back Focus):
Barbell Rows - 4 sets x 6 reps
Weighted Chin-ups - 4 sets x 6 reps
Face Pulls - 3 sets x 12 reps
Standing Dumbbell Shoulder Press - 4 sets x 8 reps
Rear Delt Flyes - 3 sets x 10 reps
Day 4 (Leg Power and Biceps Focus):
Front Squats - 4 sets x 6 reps
Bulgarian Split Squats - 3 sets x 10 reps per leg
Leg Curls - 4 sets x 8 reps
Barbell Bicep Curls - 4 sets x 8 reps
Explosive Hammer Curls - 3 sets x 10 reps
Day 5 (Explosive Back and Shoulders Focus):
Explosive Weighted Pull-ups - 4 sets x 6 reps
Cable Rows - 4 sets x 8 reps
Explosive Upright Rows - 3 sets x 10 reps
Arnold Press - 4 sets x 8 reps
Explosive Shrugs - 3 sets x 10 reps
Day 6 (Upper Body Athletic Focus):
Bench Press - 4 sets x 6 reps
Explosive Incline Dumbbell Press - 4 sets x 8 reps
Explosive Dips - 3 sets x max reps
Cable Flyes - 3 sets x 10 reps
Plyometric Push-ups - 3 sets x max reps
is this workout good I'm asking cause i'm new to gym
Looks good to me
Quite a flew flaws, a couple major ones. Here's what I'd suggest for safety and optimal gains for you my friend.
Major ones:
1)Don't do leg day right after dead lifting as deadlifts very heavily target the legs and so your performance on leg day might be sub-optimal.
2)Don't hit your biceps after you hit back, biceps get very heavily fatigued during back day and it might heavily worsen your curling output
3)Do plyometrics before lifting weights. Plyometrics require you to be at full neural capacity and plyometrics don't heavily exhaust you compared to lifting weights so your performance won't suffer
4)Instead of a set number of reps for every set, try to have some variation. For example, instead of Bench press - 4 sets x 6 reps, you can do 4 sets x 6-8 reps which can make it much easier for you to progressively overload.
Minor tweaks, AKA things that you shouldn't really stress over, but could be useful if you don't mind switching your routine up a bit:
1) Upright rows should be eliminated as they are pretty damaging to your shoulder joint and besides, there's no need to isolate the front delt as it already gets insane volume from every pressing variation.
2) try not to do seated exercises
3)Arnold press is not a very optimal way of training shoulders as your rotator cuff does noting since gravity is pulling downwards so it gets no resistance, only has the potential to unnecessarily tire out your shoulder and lead to less output during the exercise.
4) Shrugs are potentially not needed as they grow well isometrically during the deadlift
5)you might wanna add a lateral raises variation that trains it in a stretches position as this will lead to more gains + your volume for the side delt is pretty low so it might not be growing to its fullest potential
6)You ,might wanna add farmers' carries as your have little volume on forearms and this exercise can help build tone quite a bit
Remember, consistently progressively overloading is what matters in the end so fixating over tiny details like some of the minor tweaks that I've listed can actually be counter productive if it prevents you from optimally progressively overloading, but some of the things in this program are quite flawed and can be improved
7:40 hey I'm a calisthenics guy trying to build that leon edwards physique and I've been doing it on and off for 3montha but am now staying consistent would you recommend this workout split or something different.
I have a question what workout should you do with this workout plan like for each day?
Can you do a calisthenics workout program for this?
I have used your training method for at while now. My streangth have realy increased, and i have not gained pointless weight🤙
Please make a video on the best no equipment exercises to gain an athletic body
I would recomend put something like gallons of water or bags of rice in a backpack, so you can use it as a dumbell.
Thank you a lot
Pls drop the work outs to be added also
Thanks man
And this is why Mario is the gen z savior
That’s why Mario Rios and Leon edwards are the two most attractive and aesthetic people in the world
you should do the best physiques in boxing.
very nice but in my opinion the reason that it is not free is not very good, I am 14 and I can't convince my parents to buy these kind of things. So I cant really do it.
Same but just use your own workouts use the splits and principles from here
can u do a calethincs workout onee plsss
Great advice
You should review the video Revival Fitness did on you. It’s a decent video especially since he seems to be more intelligent and less emotional than most bodybuilders like Greg Doucette.
Isn't shoulder same as tricep
Nope
Free game thank you brother 💙💙
You should do video on each group days at a time
This is why mario is the ceo of the leon edwards fanclub
Never thought id be so early in a Mario Rios vid! This video was really helpful man! Let the athletic bodybuildung takeover!
I feel like me and this guy would make great friends lmao
i love you bro. you are only guy that is trying to escape fitnes matrix😅😂
Mario athletic bodybuling has helped me in my martial arts in every way possible and hepled me get an attraactive physique. May Leon HIM Edwards help you fight the fitness matrix!
Show the exercises for like shoulders
Dumbells shoulder press
Dumbells lateral raises
Cable lateral raises
Cable crossover rear delt
Reverse pec deck fly
What do you think about Calisthenics Mario?
Basically this lean athletic body build makes you more attractive, and you have strength to do things?
Yes.
I'm starting to get the picture. Build a functional physique like Zane and Ferrigno, not a meathead look like Coleman and Yates
hey leon edwards big fan , have a question what type of gym workout would you recommend me for like Goalkeeper type of gym work out? Thanks
Thanks man for all the information 🙏
Getting a haircut is important to looking attractive aswell
But it's really expensive😂
I look good 2 weeks every 2 months.
BRO IM DEAD HE CANT KEEP TALKING ABT BODYBUILDERS😂😂😂😂
Nice editing
Great work with your videos mahn❤
my guy alpha m partnered with mario. valid.
7$ i can only pay with real Money :(
Well, so, is calisthenic superior to weight when it comes to athletic? Because I see calisthenic very functional.
Chalestenics+Weights is optimal.
Well, I ain't doin this any time soon the bone in my wrist broke a little and I can't exercise for a month or so
And that is why alex eubank wears a belt during bedroom cardio
Thats why aesthetic physique has the most leon edwards of all functional time in whole universe
Gotta try this split …
For Leon Edwards-chan
What are your thoughts on calisthenics
he says a mixture of weight training and calisthenics is best so ig he supports it
@@moisess_0811 yeah i remember
This is why Leon Edwards has the most aesthetic physique.
Hey Mario I got a question, you talk about how being lean makes you more attractive because it emphasizes the v taper, but is it counterintuitive because most of the time we aren't walking shirtless, we usually wear clothes so isn't it better to be around a bit higher of a body fat so you fit better in clothes?
11-12% is pretty lean, if you have well developed abs you should be able to see them at least slightly
@@annolil7984you will be easily see your abs in any condition with that body fat.
Can you make a workout plan for life? Not just temporary
the thing is, you need to switch up your training because if you don't your body will adapt and not grow
I respect the shit talk holy fuck
what do you do for leg day other than deadlifts and squats?
Probably Split Squats and RDL's.
Bulgarian split squats, squats and hip thrusts