Paul's Intense Muscle Building And Fat Loss Routine
I'm currently on a twelve week workout plan. I do cardio three times a week, and weight training three times a week. So far I'm bulking up considerably, and losing alot of fat. My cardio routines, Sunday, Tuesday, and Thursday, are composed of three key exercises. Those three are the eliptical, the treadmill, and my road bike. I try to stay with those three, switching it up to shy away from my body getting too used to a certain exercise and thus making my routine less effective.
For the weightlifting days, I'm doing as follows: Monday: Biceps, Back, Abs Wednesday: Chest, Triceps, Shoulders, Abs Friday: Legs, Abs I have a bit of a stomach, and for my age I most certainly shouldn't (I'm 23) so my primary focus is losing that. My secondary focus is gaining lots of muscle while losing fat and staying healthy. Of course, no good workout is going to work without the proper supplements. For supplements I'm using Protein shakes, liquid creatine, Men's Performance vitamins, and Hydroxicut Hardcore to aid in the fat loss. My muscles are already getting harder and bulkier, while my fat is decreasing, and I'm just now in week 2. Here the weight training exercises: Monday- Chinups - 30 reps (as many sets ss it takes) Barbell Rows - 4 Sets, 10 reps Close Grip Chinups - 4 Sets Deadlifts - 4 Sets, 10 reps Back Extensions - 3 Sets, 15 reps Barbell Curls - 3 Sets, reps vary Preacher Curls - 3 Sets, 10 reps Seated Dumbell Curls - 2 Sets reps vary Barbell Wrist Curl - 3 Sets - 20 reps Reverse Wrist Curl - 3 Sets - 3 sets, reps vary, usually 20 Ab Crunch Machine - 3 sets, reps vary Ab Roller - 3 Sets, 20 reps (I'm TRYING to increase reps) Air Bike - 3 sets, 35 reps Bent-Knee Raise - 3 sets, 35 reps holding 25lb, 35lb, and 45lb weight Butt-ups - 3 sets, 35 reps Knee Raise - 3 sets, 35 reps Opposite Elbow Crunch - 3 Sets, varying reps, same weights as Bent-Knee Raise Planks On Elbows and toes - Left, Middle, and Right, 3 Sets, varying reps Wednesday- Bench Press - 4 sets, varying reps Incline - 3 sets, varying reps Decline - 2 sets, varying reps Incline Flies - 3 sets, varying reps Close Grip Bench - 4 sets, varying reps Overhead Tricep Extension - 4 sets, 10 reps Reverse Press Down - 4 sets, varying reps Decline Skull Crusher - 3 sets, varying reps Barbell Shoulder Press - 4 sets, varying reps Shrugs - 3 sets, 20 reps Arnold Presses - 4 sets, varying reps Seated Laterals - 3 sets, 10 reps Bent Over Laterals - 3 sets, 10 reps same ab routine as monday Friday- Squats - 4 sets, varying reps Leg Extensions - 4 sets, 10 reps Leg Curls - 4 sets, 10 reps Sitting Calves - 3 sets, 10 reps Standing Calves - 3 sets, 10 reps Lunge - 4 sets, varying reps same ab routine as monday Sunday, Tuesday, and Thursday I rotate between different cardio routines. Most of the time it consists of 30 minutes on the eliptical, 30 minutes on the stationary bike, and a 15 mile ride on my road bike. I also attend a spin class on Tuesdays and Thursdays that lasts about an hour. I'm starting to incorporate some running, but my shin splints still hurt after running for a few minutes, so I'm trying to do as little impact cardio (such as running) as possible. Obviously, the weight is too much to list. Every exercise I do has totally different amounts of weights. I just try to increase at least five pounds per set per week. I'm now on Monday of week 5. I plan on continuing this routine for a total of 12 weeks, and have been promised outstanding results. So far, I haven't really lost much weight, but my muscles are certainly getting bigger. For illustrations and descriptions of the weight training exercises, please go to the following page: “8 FACTORS THAT YOU MUST LEARN TO BUILD MUSCLE FAST!” Miss out on just ONE and you’re seriously jeopardizing your goals! Learn the truth at Optimum Anabolics
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