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.

If you need to see an illustration and detailed exercise descriptions, see the following page:

Weight lifting exercises