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THE PROGRAM
Sunday through Saturday (YES, 7- Days a week)
Meal 1:
-Protein shake........
enough powder to cover 30 gra,s of protein....put this in 1.5 cups of nonfat/1% milk....one teaspoon creatine...same with glutamine podwer fi you have it....take vitamins as well
Meal2:
-Handfull(1-1.5 Oz nuts)
-500 ml water
Meal 3:
-baby spinachleaves with 4-5 sliced strawberries and several bluberries....
-low cal dressing
-can of tuna
-a few crakers
-500 ml water
Meal 4(after weights)
-Same shake as meal one
Meal 5
-6 ox lean fish, chicken or beef
-small potato(baking or sweet)
-green veggie
-500 ml water
Saturday night cheat night
Sunday back to schedule.
Supplements:
Glucorell-R is the r-ala:
ONE 200 mg ala with your two shakes and post-work out solid meal.
100 mg of the rala per 20-30 grams of carbs.
Thermorexin = fat burner morning on empty stomach before cardio
Yohimburn lotion = 15 minutes prior to cardio in the A.M., or weights on non-cardio days if you can handle it. Rub in real good.
Creatine = 5 g (2x a day) with shake
L-Glutamine = 5 g (2x a day) with shake
Multi-vitamin
JAN 10-15TH:
CARDIO FOR THE WEEK
Monday and Friday - A.M.:
High Intensity Interval Training - HIIT:
10 minutes general warm up on treadmill......work just hard enough to work alight sweat, then:
30 seconds FULL TILT 100% effort cardio...on a treadmill or Elliptical....30 seconds are hard as possible.....follow with 60 seconds of active(30-40% effort)......that is ONE CYCLE.
- DO 8 total cycles........
WED - A.M.
30 minutes on treadmill (4.0-4.4 mph on a 12-15 degree incline)
Sat or Sunday -
your choice - kickboxing or tae-bo or pilates......medium effort.
****all cardio on empty stomach of course........WITH FAT BURNERS BEFORE HAND....DRINK LOTS OF WATER....
CONSTANT: PROTEIN SHAKE AFTER AM CARDIO...INTO WHICH YOU WILL DUMP YOUR GLUTAMINE POWDER AND CREATINE AS WELL..full tsp am and pm
Unless the shake is post-workout....always add some fat into a shake before bed.
Monday:
A.M. cardio - HIIT
30 seconds full intensity followed by 60 seconds active rest
6 cycles after a 15-20 minute warm-up
Weights:
LEGS:
Leg extensions - 4 sets of 8-10 (6 second reps)
curls - 4 sets of 8-10
Stiff dead lifts - 3 sets of 9-10
walking lunges - 3 sets of 10 steps PER leg
***6 seconds per rep.....if 10 reps if the goal...the 10th rep should be a near max effort
Tuesday:
BACK:
Wide Pull-down to the front (4 Sets)
Seated Rows (3 Sets)
Reverse PEC DEC (3 Sets)
Hypers (4 Sets)
***8-10 reps on all (6 Sec TUT)
ABS:
SUPERSET:
Bicycle with Upper body motion
Lying Leg Scissors
***5 Sets for 30 Sec
WED:
A.M. Cardio: 30 minutes on treadmill (4.0-4.4 mph on a 12-15 degree incline)
Weights
CHEST:
Incline db press:
Incline flyes
cable cross-overs
***3 sets on all 8-10 (6 Sec TUT)
same abs as before but ADD one cycle
Recommended: Pilates 2 days after the leg WO
Thursday:
SHOULDERS:
Lateral raises and DB press
3 sets of each 8-10
Front Laterals and Upright rows
2 sets of 8-10
Shrugs and rev pec dec
***3 sets of 8-10
ABS:
Supersets:
bicycles with upper body motion AND lying leg scissors.....
***3 cycles of one minute each
Friday:
A.M. cardio - HIIT
30 seconds full intensity followed by 60 seconds active rest
6 cycles after a 15-20 minute warmup
ARMS
BI’s:
Incline Curls
preacher curls
cable curls
TRI’s:
pushdowns
kickbacks(db or cable)
seated Dip machine
***2 sets on all....8-10 reps (6 sec TUT)
JAN 17th-22
Monday:
A.M. cardio - HIIT
30 seconds full intensity followed by 60 seconds active rest
6 cycles after a 15-20 minute warm-up
legs:
SUPERSET
leg extensions and lunges
3 sets 8-10
leg curls and dead lifts
3 sets 8-10
CALVES:
seated calf raise
4 sets of 15-20
Tuesday:
Seated rows
CLOSE grip pulldowns
Pullovers
Hypers
***3 sets on everything
Wednesday:
BACK:
OK - workouts will begin to get a little more intense.....
SUPERSET:
Stiff arm pulldowns and Seated Rows
3 sets of each same old 8-10 6 TUT
SUPERSET:
behind neck pulldows and bent over rear db laterals.
3 sets 8-10
ON THE BTN PULLDOWNS - FACE AWAY FROM THE MACHINE AND USE A ROPE HANDLE....AS YOU PULL DOWN AND OUT...FLEX THE MIDBACK HARD..REALLY CRUNCH IT
SUPERSET
Hypers and ab routine (bicycles and scissors)
3 sets of 8-10
hypers and 30 seconds each exercise on the abs
(total of 1 minute per cycle)
Recommended: Pilates 2 days after the leg WO
Sunday through Saturday (YES, 7- Days a week)
Meal 1:
-Protein shake........
enough powder to cover 30 gra,s of protein....put this in 1.5 cups of nonfat/1% milk....one teaspoon creatine...same with glutamine podwer fi you have it....take vitamins as well
Meal2:
-Handfull(1-1.5 Oz nuts)
-500 ml water
Meal 3:
-baby spinachleaves with 4-5 sliced strawberries and several bluberries....
-low cal dressing
-can of tuna
-a few crakers
-500 ml water
Meal 4(after weights)
-Same shake as meal one
Meal 5
-6 ox lean fish, chicken or beef
-small potato(baking or sweet)
-green veggie
-500 ml water
Saturday night cheat night
Sunday back to schedule.
Supplements:
Glucorell-R is the r-ala:
ONE 200 mg ala with your two shakes and post-work out solid meal.
100 mg of the rala per 20-30 grams of carbs.
Thermorexin = fat burner morning on empty stomach before cardio
Yohimburn lotion = 15 minutes prior to cardio in the A.M., or weights on non-cardio days if you can handle it. Rub in real good.
Creatine = 5 g (2x a day) with shake
L-Glutamine = 5 g (2x a day) with shake
Multi-vitamin
JAN 10-15TH:
CARDIO FOR THE WEEK
Monday and Friday - A.M.:
High Intensity Interval Training - HIIT:
10 minutes general warm up on treadmill......work just hard enough to work alight sweat, then:
30 seconds FULL TILT 100% effort cardio...on a treadmill or Elliptical....30 seconds are hard as possible.....follow with 60 seconds of active(30-40% effort)......that is ONE CYCLE.
- DO 8 total cycles........
WED - A.M.
30 minutes on treadmill (4.0-4.4 mph on a 12-15 degree incline)
Sat or Sunday -
your choice - kickboxing or tae-bo or pilates......medium effort.
****all cardio on empty stomach of course........WITH FAT BURNERS BEFORE HAND....DRINK LOTS OF WATER....
CONSTANT: PROTEIN SHAKE AFTER AM CARDIO...INTO WHICH YOU WILL DUMP YOUR GLUTAMINE POWDER AND CREATINE AS WELL..full tsp am and pm
Unless the shake is post-workout....always add some fat into a shake before bed.
Monday:
A.M. cardio - HIIT
30 seconds full intensity followed by 60 seconds active rest
6 cycles after a 15-20 minute warm-up
Weights:
LEGS:
Leg extensions - 4 sets of 8-10 (6 second reps)
curls - 4 sets of 8-10
Stiff dead lifts - 3 sets of 9-10
walking lunges - 3 sets of 10 steps PER leg
***6 seconds per rep.....if 10 reps if the goal...the 10th rep should be a near max effort
Tuesday:
BACK:
Wide Pull-down to the front (4 Sets)
Seated Rows (3 Sets)
Reverse PEC DEC (3 Sets)
Hypers (4 Sets)
***8-10 reps on all (6 Sec TUT)
ABS:
SUPERSET:
Bicycle with Upper body motion
Lying Leg Scissors
***5 Sets for 30 Sec
WED:
A.M. Cardio: 30 minutes on treadmill (4.0-4.4 mph on a 12-15 degree incline)
Weights
CHEST:
Incline db press:
Incline flyes
cable cross-overs
***3 sets on all 8-10 (6 Sec TUT)
same abs as before but ADD one cycle
Recommended: Pilates 2 days after the leg WO
Thursday:
SHOULDERS:
Lateral raises and DB press
3 sets of each 8-10
Front Laterals and Upright rows
2 sets of 8-10
Shrugs and rev pec dec
***3 sets of 8-10
ABS:
Supersets:
bicycles with upper body motion AND lying leg scissors.....
***3 cycles of one minute each
Friday:
A.M. cardio - HIIT
30 seconds full intensity followed by 60 seconds active rest
6 cycles after a 15-20 minute warmup
ARMS
BI’s:
Incline Curls
preacher curls
cable curls
TRI’s:
pushdowns
kickbacks(db or cable)
seated Dip machine
***2 sets on all....8-10 reps (6 sec TUT)
JAN 17th-22
Monday:
A.M. cardio - HIIT
30 seconds full intensity followed by 60 seconds active rest
6 cycles after a 15-20 minute warm-up
legs:
SUPERSET
leg extensions and lunges
3 sets 8-10
leg curls and dead lifts
3 sets 8-10
CALVES:
seated calf raise
4 sets of 15-20
Tuesday:
Seated rows
CLOSE grip pulldowns
Pullovers
Hypers
***3 sets on everything
Wednesday:
BACK:
OK - workouts will begin to get a little more intense.....
SUPERSET:
Stiff arm pulldowns and Seated Rows
3 sets of each same old 8-10 6 TUT
SUPERSET:
behind neck pulldows and bent over rear db laterals.
3 sets 8-10
ON THE BTN PULLDOWNS - FACE AWAY FROM THE MACHINE AND USE A ROPE HANDLE....AS YOU PULL DOWN AND OUT...FLEX THE MIDBACK HARD..REALLY CRUNCH IT
SUPERSET
Hypers and ab routine (bicycles and scissors)
3 sets of 8-10
hypers and 30 seconds each exercise on the abs
(total of 1 minute per cycle)
Recommended: Pilates 2 days after the leg WO
