So, you want to change your body and your life. Well in the previous posts I focused purely on diet and weight loss. However, building muscle is also key into a achieving a balanced physique. Typically if your body fat percentage is over 20% like mine is, it will be very difficult to see your results.
The main goal for working out and looking better is that it doesn’t become some short term hoby. The problem is 80% of people quit going to the gym by new years. In order to stay motivated throughout this process. You have to be able to make long term achievable goals that fit within your own schedule and diet. This means getting your Body fat percentage calculated. Then setting an achievable goal within the diet calculator found on the resources page. In my last blog post I mentioned some eating 6 meals per day, which are all low on the glycemic index.
Once you walk into the gym, as an beginner, intermediate or expert, begin with the end in mind. For the beginner, you don’t really have a set goal for your body or time. So you walk inside and sit on any machine which was closer then the last.But this simply isn’t how you lift. A beginner goes in with 5 to 8 workouts to do. Each with several sets and several required sets. So, for example, I warm up on bench. So i rep 135 about 15 times. Then I move onto my next set 185 x 10 times, then 185lbs x 10, then 225 x 5 225 x 4 225 x 4 225 x 4
You need to know your numbers when you get into the gym. A great way to start is 5 sets of 5 reps for each machine. You are also going to be very sore the next day. But it gets alot better. There is also an afterburn effect, in which you keep breathing hard and the respiratory system aids in the released carbon from fat cells in the form of Carbon dioxide right after your workout.
This template, if used properly will take you to great success over the course of 6 months. The training is hypertrophic in nature, and will help you burn more and more calories over time. I also suggest you walk at 2.5 incline at 2.5 speed for 5-10 minuets. Then when the workout is over, try running a 8 miles per hour for 30 minuets to burn off about 350 to 700 calories.
Day 1: Chest, Shoulders and Triceps
Chest
- Dumbbell Bench Press – 3 sets of 10, 10, 8 (adding weight) reps
- Incline Dumbbell Bench Press – 3 sets of 10 reps
- Chest Dip – 3 sets of MAX reps
Triceps
- Skullcrushers – 3 sets of 8-10 Reps
- One Arm Dumbbell Extension – 3 sets of 10 reps
- Tricep Extension – 3 sets of 10 reps
Shoulders
- Barbell Front Raise – 4 sets of 12 reps
- Dumbbell Lateral Raise – 4 sets of 15, 12, 8, 8 (adding weight) reps
Day 2: Back and Biceps
Back
- Wide Grip Pull Up 3 sets of MAX reps
- Lat Pull Down – 3 sets of 10 reps
- Straight Arm Lat Pull Down – 3 sets of 10 reps
- Machine Reverse Fly – 3 sets of 10 reps
- Upright Row – 3 sets of 8-10 reps
Biceps
- Standing Barbell Curl – 3 sets of 8-10 reps
- Preacher Curl – 3 sets of 10 reps
- Incline Dumbbell Curl – 3 sets of 10 reps
Day 3: Legs
Quads, Glutes and Hamstrings
- Squat – 4 sets of 10,10,8,8 reps
- Dumbbell Lunge – 3 sets of 8 on each leg
- 45 Degree Leg Press – 3 sets of 12 reps
- Leg Curl – 3 sets of 15 reps
- Leg Extension – 3 sets of 15 reps
Calves
- Standing Calf Raise – 5 sets of 10,8,8,8,6 (heavy)reps
- Seated Calf Raise – 5 sets of 15 (light) reps
Day 4: Shoulders, chest, and Triceps
Chest
- Barbell Bench Press – 3 sets of 10, 10, 8 reps
- Dumbbell Flys – 3 sets of 10 reps
- Cable Crossovers – 3 sets of 10 reps
Triceps
- Close Grip Bench Press – 4 sets of 10, 10, 8, 6 reps
- Lying Dumbbell Extension – 3 sets of 10 reps
- Tricep Kickback – 3 sets of 10 reps
Shoulders
- Seated Dumbbell Press – 4 sets of 10, 10, 8, 8 reps
- One Arm Cable Lateral Raise – 3 sets of 12 reps
Note:
Every second week superset bench press and dumbbell flys.
Crossovers: Ultra slow rep timing with 2 second pause and squeeze at the top of the movement.
Day 5: Back and Bis
Back
- Seated Row – 4 sets of 10 reps
- Bent Over Barbell Row – 3 sets of 10 reps
- Bent Over Row – 3 sets of 12 reps
- Smith Machine Upright Row – 3 sets of 8-10 reps
Biceps
- Cable Curl – 4 sets of 8-10 reps
- Concentration Curl – 3 sets of 10 reps
- Reverse Barbell Curl – 3 sets of 10 reps
