Workout

I changed the original 7-day workout (daily) I had posted to effectively a 14-day workout (every other day) simply to avoid burnout, maximize gains/minimize time, remove any opportunity for injury, and give myself more recuperation time.

Mixed with boxing, martial arts, and weapons training, I could justify all this time at the gym if I were a professional MMA fighter, but seeing that I have a life, I have calibrated my workout accordingly.


MONDAY Shoulders

20 Minutes Cardio

  1. Machine Shoulder Press 3×10
  2. Dumbbell Press 4×10
  3. Smith Machine Press 4×10
  4. Upright Row 4×10
  5. Bent Lateral Raise 4×10
  6. Front Raise 4×10
  7. Lateral Raise 4×10
  8. Dumbbell Shrugs 8×10
  9. Abs 3×10

TUESDAY Cardio

20 Minutes Cardio
20 Minutes Abs
30 Minutes Swimming

WEDNESDAY — Biceps & Triceps

20 Minutes Cardio

  1. Barbell Curl 4×10
  2. Machine Preacher Curl 4×10
  3. Dumbbell Curl 4×10
  4. Cable Rope Hammer Curl 4×10
  5. Reverse Barbell Curl 4×10
  6. Wrist Curl 4×10
  7. Close Hand Incline Push Up 4×10
  8. Cable Rope Push Down 4×10
  9. Seated Dumbbell Overhead Extension 4×10
  10. Cable Bar Push Down 4×10
  11. Cable Tricep Kickback 4×10
  12. Abs 3×10

THURSDAY Cardio

20 Minutes Cardio
20 Minutes Abs
30 Minutes Swimming

FRIDAY — Chest

20 Minutes Cardio

  1. Push Ups 1×30
  2. Barbell Chest Press 5×10
  3. Incline Dumbbell Press 4×10
  4. High Cable Cross Over 4×10
  5. Low Cable Cross Over 4×10
  6. Incline Dumbbell Fly 4×10
  7. Machine Wide Press 4×10
  8. Abs 3×10

SATURDAY Off 

SUNDAY — Off



MONDAY
 
Back

20 Minutes Cardio

  1. Pull Ups 6×10
  2. Dead Lifts 5×10
  3. Lat Pull Down 4×10
  4. Dumbbell Row 4×10
  5. Seated Cable Row 4×10
  6. T-Bar Row 4×10
  7. Abs 3×10

TUESDAY — Cardio 

20 Minutes Cardio
20 Minutes Abs
30 Minutes Swimming

WEDNESDAY — Legs

20 Minutes Cardio

  1. Leg extension 6×10
  2. Leg Press 4×10
  3. Squats 4×10
  4. Hack Squat Machine 4×10
  5. Leg Curls 4×10
  6. Standing Calf Raise 4×10
  7. Seated Calf Raise 4×10
  8. Hip Adductor 4×10
  9. Hip Abductor 4×10
  10. Donkey Kick Machine 4×10
  11. Abs 3×10

THURSDAY Cardio 

20 Minutes Cardio
20 Minutes Abs
30 Minutes Swimming



FRIDAY 
Off

SATURDAY Off 

SUNDAY – Off


Daily Diet

The following diet is something I do from time to time when I am feeling particularly focused. I cut out bread, sodas, sweet tea and candy (of course there are lapses) and no alcohol, which is not so big a sacrifice as I don’t drink anyway.

  1. Meal 1: Weight Gaining Shake
  2. Meal 2: 10 Egg Whites and a bowl of Oatmeal
  3. Meal 3: Weight Gaining Shake
  4. Meal 4: Pasta and Meat Sauce
  5. Meal 5: Weight Gaining Shake
  6. Meal 6: Chicken/Turkey Sandwich
  7. Meal 7: Weight Gaining Shake
  8. Meal 8: Chicken Breast and Pasta/Vegetables
  9. Meal 9: Fruits and Nuts
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Wisdom is the principal thing; therefore get wisdom: and with all thy getting get understanding.

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