8 Aesthetic Routines

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“No man has the right to be an amateur in the matter
of physical training. It is a shame for a man to grow
old without seeing the beauty and strength of which
his body is capable.”
- Socrates
an aesthetic physique

is an unfair
advantage
Wherever you go, you will command respect and attention. After
all, why wouldn't you?
A strong and aesthetic physique is a 24/7 testament to years of

dedicated hard work. Few things require more perseverance and
grit.
Being able to smile like an idiot every time you look in the mirror or
take your shirt off and get looks of awe is worth every ounce of the
required effort.
But given that you're reading this, you already know all that. So
without any further ado, let's jump right in.
the 7 most aesthetic muscle groups
Neck
Side delts
Upper pecs
lats
abs
Forearms
Glutes
Developing the aforementioned 7 muscle groups will yield a highly

attractive and aesthetic physique.
The forearms, glutes, and neck develop a look of raw and primal
power. Whereas the lats and shoulders give you that V-Taper. Abs
are self-explanatory. And upper chest rounds your physique out.
In the next section, we'll look at the best exercises for hammering
these muscles.
Also, to make it easy for you, I've linked each exercise to a YouTube
video tutorial.
the best exercises for those 7 muscle
groups
Lats: Pullups, Lat pull-downs, and Straight arm push-downs.
Abs: Hanging controlled knee raises and Kneeling cable

crunches.
Neck: Plate neck curls and Neck extensions. You can even buy a
neck harness.
Forearms: Dumbbell wrist extensions and Rope single-wrist

curls.
Side delts: Egyptian lateral raises and Seated dumbbell lateral

raises.
Upper chest: Incline dumbbell/barbell press, Straight-arm

flies, and Reverse grip bench press.
Glutes: Romanian deadlifts, Deep back squats, and Hip

thrusts.
moving on to the workout routines
I want this ebook to serve every man - irrespective of his training
experience, age, convenience, and preferences.
So the workout routines will be diverse in terms of the number of

days per week, styles, and the number of hours.
Also, I'll provide an "Aesthetic Touch" to incorporate additional

sets of the aesthetic muscle groups.
Before we move on, here are a few workout tips to keep in mind:
Don’t turn a blind eye to the warm-up. Warming up prevents

injuries and prepares you both physically and mentally for the
workout.
Lift with good form to maximize your progress and prevent

injuries. For years, I made the mistake of “ego-lifting” — lifting
with poor form just to lift more. Only when I cleaned it up did
my rate of progress shoot up.
Keep yourself hydrated. You don’t have to down a gallon, just

have a few sips of water after every set. I once blacked out mid-
set because of inadequate water intake.
Pop some music. I legit cannot get through a workout without

music. Put on a pair of headphones and blast some metal or
EDM.
2 full-body workout routines (3
days a week)
The Alpha Destiny Novice Program. This is the one I usually

recommend straight away to beginners. After a few months,
most profusely thank and tell me how rapidly they progressed.
Icecream Fitness 5x5: Extremely similar to the above program

with a lesser emphasis on strength and more on muscle
growth.
The aesthetic touch

Day 1: 3 sets of 8-15 reps of Forearm wrist extensions + 3 sets of
12-20 reps of Neck curls
Day 2: 3 sets of 12-25 reps of Lateral raises + 3 sets of 12-20 reps

of Neck extensions
Day 3: 3 sets of 8-15 reps of Rope wrist curls + 3 sets of 12-20 reps
of Straight arm lat pushdowns
2 upper-lower workout routines (4
days a week)
Layne Norton’s PHAT: I've never run this but my friends that
did have achieved insane results.
Westside For Skinny Bastards: I’m not a big fan of the name,
but the program is simply excellent. The downsides are it
requires fancy equipment and is overwhelmingly technical.
The aesthetic touch

Day 1: 2 sets of 8-15 reps of wrist extensions + 2 sets of 12-20
reps of Neck curls
Day 2: 2 sets of 15-20 reps of Lateral raises + 2 sets of 12-20 reps

of Neck extensions
of Straight arm lat pushdowns
Day 4: 2 sets of 12-20 reps of Neck curls + 2 sets of 15-20 reps of

Lateral raises
Lvysaur-Intermediate-aesthetic
routine (5 days a week)
This is my present program and it's hands down the best workout
routine I have ever followed.
It's also the hardest one I've ever run - thanks to it being dense with
compound lifts and high on the sets.
I wouldn't recommend running this unless you're at least a late

intermediate.
The aesthetic touch
Day 2: 3 sets of 8-15 reps of Forearm wrist extensions + 3 sets of

12-20 reps of Neck curls
of Hanging leg raises
Day 5: 2 sets of 12-20 reps of Neck extensions + 2 sets of 8-15

reps of Forearm wrist extensions + 2 sets of 8-15 reps of Neck
curls
3 push-pull-legs workout routines
(6 days a week)
Reddit PPL: This is a program I ran for most of my early to mid-

intermediate days - and it's given me amazing results.
Coolcicada PPL: This is extremely similar to the above. Go with

either, no big deal.
David Laid PPL : This punishing program shot my deadlift to

the skies and slapped on slabs of muscle on my posterior chain.
The aesthetic touch

Day 1: 3 sets of 8-15 reps of Forearm wrist extensions

Neck extensions
Day 3: 3 sets of 8-12 reps of Hanging leg raises
Day 4: 3 sets of 12-20 reps of Forearm wrist curls

Neck extensions
Day 6: 3 sets of 8-15 reps of Kneeling cable rope crunches

Before you go..
Don't fall prey to the popular but flawed fitness advice of "Keep
switching your program every few weeks"
Muscle growth is primarily due to progressive overload. And it's

only when you stick to one program for long enough that effective
overload happens.
Pick any of these 8 programs and run it for at least 4 to 6 months

before deciding to switch.
Even then, the only reason to switch should be stalling of

progressing or boredom. Not to "confuse your muscles" as the
confused fitness "gurus" advise.
The best part is you can rotate these programs. Say you've run all 8
in the span of 2 to 3 years, you can rerun them in a different order.
Or if you're like me, you can pick the 2 or 3 programs you loved the
most and keep switching between them.
Good luck! Build the body and then the life of your dreams!

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What are the 7 most aesthetic muscle groups discussed?

What are the 7 most aesthetic muscle groups discussed?

What are some of the workout routines recommended in the document?

What are some of the workout routines recommended in the document?

Sold to

A strong and aesthetic physique is a 24/7 testament to years of

Developing the aforementioned 7 muscle groups will yield a highly

Abs: Hanging controlled knee raises and Kneeling cable

Forearms: Dumbbell wrist extensions and Rope single-wrist

Side delts: Egyptian lateral raises and Seated dumbbell lateral

Upper chest: Incline dumbbell/barbell press, Straight-arm

Glutes: Romanian deadlifts, Deep back squats, and Hip

So the workout routines will be diverse in terms of the number of

Also, I'll provide an "Aesthetic Touch" to incorporate additional

Don’t turn a blind eye to the warm-up. Warming up prevents

Lift with good form to maximize your progress and prevent

Keep yourself hydrated. You don’t have to down a gallon, just

Pop some music. I legit cannot get through a workout without

The Alpha Destiny Novice Program. This is the one I usually

Icecream Fitness 5x5: Extremely similar to the above program

The aesthetic touch

Day 2: 3 sets of 12-25 reps of Lateral raises + 3 sets of 12-20 reps

The aesthetic touch

Day 2: 2 sets of 15-20 reps of Lateral raises + 2 sets of 12-20 reps

Day 4: 2 sets of 12-20 reps of Neck curls + 2 sets of 15-20 reps of

I wouldn't recommend running this unless you're at least a late

The aesthetic touch

Day 2: 3 sets of 8-15 reps of Forearm wrist extensions + 3 sets of

Day 5: 2 sets of 12-20 reps of Neck extensions + 2 sets of 8-15

Reddit PPL: This is a program I ran for most of my early to mid-

Coolcicada PPL: This is extremely similar to the above. Go with

David Laid PPL : This punishing program shot my deadlift to

The aesthetic touch

Day 2: 2 sets of 12-20 reps of Neck curls + 2 sets of 12-20 reps of

Day 3: 3 sets of 8-12 reps of Hanging leg raises

Day 4: 3 sets of 12-20 reps of Forearm wrist curls

Day 5: 2 sets of 12-20 reps of Neck curls + 2 sets of 12-20 reps of

Day 6: 3 sets of 8-15 reps of Kneeling cable rope crunches

Muscle growth is primarily due to progressive overload. And it's

Pick any of these 8 programs and run it for at least 4 to 6 months

Even then, the only reason to switch should be stalling of

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