Weight Training
|
|
|
Day 1: Heavy Chest and Tri
Bench Press: 3x10, 3x8, 3x6
Tricep Extension: 3x10, 3x8, 3x6
Dips: 3x10
Military Press: 3x10, 3x8, 3x6
Dumbbell Press on Flat or Decline: 3x10, 3x8, 3x6
Pushups: Regular 3x15, Wide 3x15, Diamond 3x15
Abs
Day 2: Light Back and Bi
Lat pulls: 4x10
Barbell curls: 4x10
Dumbbell curls: 4x10
Pull-ups: 4x10
Deadlifts: 4x12
Abs
Forearm curls: 4x10
Day 3: Legs
Squat: 3x10, 3x8, 3x6
Leg extension: 3x10, 3x8, 3x6
Toe raises: 3x30, 3x15, 3x10
Hamstring curls: 3x10, 3x8, 3x6
Abs
Day 4: Light Chest and Tri
Bench: 4x10
Tricep extension: 4x10
Pushups: Regular 3x20, Wide 3x20, Diamond 3x15
Dips: 3x10
Decline Press: 4x10
Abs
Day 5: Heavy Back and Bi
Lat Pulls: 3x10, 3x8, 3x6
Dumbbell Curls: 3x10, 3x8, 3x6
Deadlifts: 3x10, 3x8, 3x6
Pull-ups: 3x10
Bent over one armed rows w/dumbbell: 3x10, 3x8, 3x6
Abs
Day 6:
Repeat leg workout
Abs
Day 7: no lifting, rest entire body
Days 1-7: If you are trying to get huge, then do sprints as opposed to cardio. If you are trying to shred fat and build muscle like I am, then do cardio every day. It won't make you lose muscle, not unless you're not eating properly and doing like 4 hours of cardio a day.
I recommend a jump rope workout each day in which you jump rapidly for 60 jumps, then rest for 15 seconds. Repeat this 20 times. Playing basketball -- running full court, not this pansy ass half court junk -- is also great for cardio. Swimming laps in the pool is great as well, and will help rip up your abs. Running is also a killer, especially in the hot summer sun.
To burn maximum fat, you can wake up in the morning and do sprints, then wait 1 hour until you eat breakfast.
Don't go crazy low on calories even if you are trying to loose fat -- the more you eat, the more you burn. If you go to low, you could really screw up your metabolism.
If you're trying to get big, hammer the protein. No need for supplements other than some aminos and a multivitamin.
| Join the conversation by e-mailing your supplement review or question
to submit@nutritionalsupplements.org.
To maintain quality, we review each submission before posting.
|
|
|
|
|
|
About Us |
Disclaimer | Privacy Policy
Copyright © 2024 NutritionalSupplements.org. All Rights Reserved.
|
