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Researched and Composed by Jacob Wilson
I want you to close your
eyes and imagine that you are on the beach. The weather
is hot and the ocean air is ever so soothing. You are lying
on your beach towel, oblivious to any problems you may have at
work or school. Bathing in the warm glow of the sun, you
open your eyes for just a second and peak down at yourself,
slowly a smile creeps over your lips as you admire your lean and
hard midsection. Yes, all those hours in the gym have paid
off. Simply put, you have arrived.
Now I am not going to lie
to you, my program is not going to be easy, but it will produce
better results than you ever thought possible! You might
cuss me out a few times in the middle of your workouts, but you
will be thanking me when you are living the scene that you just
played out in your mind! And to me that is what counts.
As you no doubt have realized,
bodybuilding is a backwards sport. They say eat three square
meals a day, we say to eat 6 meals a day. What you have to realize
is this--The bodybuilder is a master at creating an aesthetically
pleasing appearance. Its what we do. We know our bodies
inside and out, we can almost hear them talking to us throughout
the day. My point is simple, the program I am designing
for you is meant to produce several results from your body, results
that I have not only produced in myself, but in many others as
well. Results such as increased metabolism, increased definition,
and best of all, a lean hard mid section that you can proudly
show off at the beach. Without further ado, here is your 12 weeks
to a leaner body workout program!
Ingredients:
Aerobics: Aerobics
are an extremely important part of any fat loss program. I will
only include cardio twice a week for a total of 30 minutes a session.
This will give you great fat burning effects and rev your metabolic
rate in the process instead of slowing it. If you get stuck
in a rut, consider increasing this to 4-5 sessions per week. But
closely monitor your weight room performance, and signs of overtraining.
Weight Training:
Too many people exclude weight training from their routines
when trying to burn fat. This is a costly mistake!
Weight training spares and conditions our muscle mass. If
you didn't weight train while dieting then you would end up burning
up a lot of your muscle as energy. This is a dieters worst
enemy, muscle needs a lot of calories too maintain itself.
Quite simply put, the more muscle you have, the more fat you will
burn. If you don't lift you can kiss your muscle goodbye,
along with your metabolic rate. Not only that, but weight
lifting doesn't stop by burning calories in the weight room.
It actually raises our metabolism significantly for hours following
our workouts! Therefore, we are actually still burning major calories
even after we have left the gym! My weight lifting routine
will be the backbone of this fat loss program. It will be
fast pace and furious. It's results will be equally furious,
though!
| Overview of Weekly Routine
Monday: chest, shoulders, triceps,
Tuesday: cardio, abs
Weds day:
Quads, Hamstrings, and Calves
Thursday:
cardio, abs
Friday:
back, biceps, forearms
Weekends Off |
Day 1: Chest,
Shoulders, Triceps
| Chest:
A.
Barbell
Flat Bench Press 3 sets to failure (
10,8,6 ) After three weeks I want you to switch this
exercise to
Dumbbell
Flat Bench Press, then after three weeks
of that switch back to the barbell again.
B. Barbell
Incline Bench Press 3 sets to failure
( 10, 8, 6 ) Just as I wrote above switch to Dumbbell
Incline Bench Press after three weeks.
C. Dumbbell
Flys 1 set of 10 reps to failure
D. Incline
Dumbbell Flys 1 sets 10 reps to failure
C. Dumbbell
Flys Pick a very light weight on this
one, don't go to failure just stretch your chest nice
and
easily for 12 repetitions.
Shoulders:
A.
Seated Dumbbell
Presses: 3 sets to failure 10-8-6
B. Standing
Lateral Raises: 3 sets to failure 10-8-6
After three weeks of performing seated dumbbell presses
and standing lateral raises, I want you to stop doing
these
exercises and switch to upright rows for 5 sets to failure
at this many repetitions ( 10, 10, 8, 6, 6 ) then after
4 weeks of Upright
Rows switch back to dumbbell presses
and laterals.
Triceps:
A. Triceps
Cable Pressdowns: 3 sets to failure 10-8-6
( after three weeks of this I want you to switch to
Lying
Triceps Extensions, then switch back
after three weeks to triceps cable pressdowns)
B. Dumbbell
Kickbacks 3 sets to failure
How to carry out workout:
Notice that
I say take the exercises to failure. This means
that you are to lift the weight all the way up to the
point
where you cannot get another rep no matter how hard
you try. When I put this ( 10, 8, 6 ) I mean that
in your first
set you should pick a weight in which you fail in the
10 rep range, your second set pick a weight in which
you fail
in the 8 rep range and your third in the 6 rep range.
Lifting Speed: Lift under control, don't
just throw around the weights. Take one second
to lift the weight
and one to two seconds to lower it.
Rest in Between Sets: Rest about a minute
to a minute and a half between sets. Rest Two
to three minutes
between muscle groups.
Notes: Nothing; and I mean nothing
will raise your metabolism more effectively than the
challenging workout that
I have laid out above! This face paced workout
is definitely meant to get you cut up and lean! |
Cardio, Abs, Tues Thursday
30 minutes Fitness
Heart Zone 60-70 percent of Maximum Heart Rate using
any type of aerobic machine (i.e. stair master, stationary
bike )
Abs:
A. Lying legg raises work your way up to 30 lying
legg raises and then hold your legs for 30 seconds about
6 to 8 inches off of the ground
B. Crunches
start with 20 and work your way up to 50
C. Twisting
Crunches one set on each side, start with
20 and work your way up to 50
D. Crunches
again 20 and work your way up to 50
Rest about 30 seconds between sets
Notes: Cardio is a very important aspect
of your workout routine. As it burns fat at an extremely
high level. It is vital to always keep your body
on its' toes as it responds at a higher rate this way.
You see if your body gets used to working out a certain
way it will burn less calories and your results will come
slower. In order to avoid this I would change the
exercise you perform every workout. Example:
Cardio week one: The Elliptical Cross Trainer exercise
machine
Cardio week two: A Stationary bike
Cardio week three: The Stair Master
Cardio week four: Start over
My point is simple, if you change your cardio routine
every workout your body will be on it's toes and will
have to adapt and burn fat faster than you ever though
possible! If you can't switch every week, than at
least switch every 3 weeks.
Please read:
Warming
Up For a Cardiovascular Workout
Very
Important! How to take Your Heart Rate
How
To Determine Your Maximum Heart Rate |
Day 3: Legs
| Quads
and Hamstrings
A. Legg
Presses or Squats:
3 sets to failure ( 10, 8, 6 )
B. Leg
Extensions 3 sets ( 10, 10, 10 ) to failure
After three weeks switch to Sissy Squats for 3 sets
of 10 repetitions, then after three weeks of that switch
back.
stretch completely for about 3 minutes using these exercises:
Basic
Groin Stretch
Basic
Thighs Stretch
C. Lying Leg
Curls: 3 sets ( 10, 10, 8 ) After three
weeks switch to Standing
Leg Curls for 3 sets of (10, 8, 6),
then after three weeks of that switch back.
again stretch out using this stretch:
Basic
Hamstrings Stretch
Calves
A. 5
sets of Seated
Calf Raises ( 10, 10, 10, 8, 6 ) After
three weeks switch to Standing
Calf Raises, then after three weeks of
that switch back to seated calf raises.
Notice that
I say take the exercises to failure. This means
that you are lift the weight all the way up to the point
where you cannot get another rep no matter how hard
you try. When I put this ( 10, 8, 6 ) I mean that
your first
set you should picka weight in which you fail in the
10 rep range, your second set pick a weight in which
you fail
in the 8 rep range and your third in the 6 rep range.
Lifting Speed: Lift under control, don't
just throw around the weights. Take one second
to lift the weight
and one to two seconds to lower it. To read more on
lifting tempo click
here
Rest in Between Sets: Rest about a minute
to a minute and a half between sets. Rest Two
to three minutes
between muscle groups.
Notes: Great workout, your legs will
look fantastic for the summer time. |
Day 5: Back,
Biceps, Forearms
| Back:
A.
Lat
Machine Pull downs to the front 5 sets
to failure (10-8-6) After three weeks switch to close
grip lat pull downs, then after three weeks of that
switch back to wide grip.( P.S.) If you prefer Wide
Grip Chins to the Front
that will work as well
B. One
Arm Dumbbell Rows 3 sets 10-8-6 reps
then after 3 weeks switch to Seated
Cable Rows for ( 10, 8, 6 )
C. Bent
Over Dumbbell Laterals 3 sets 10-10-10 standing,
then after 3 weeks perform this same exercise seated
then again switch back to standing after 3 weeks.
Biceps:
A. 3 sets Standing
Barbell Curls ( using curl bar or normal
barbell ) curls to failure 10-8-6 after 3 weeks switch
to Seated
Dumbbell Curls.
B. 3 sets Concentration
Curls to failure 10-8-6 after 3 weeks
switch to seated Alternate
Dumbbell Curls.
Forearms:
A. Barbell
Wrist Curls 3 sets to failure ( 10, 8,
6 )
B. Reverse
Barbell Wrist Curls 3 sets to failure
( 10, 8, 6 )
How to carry out workout:
Notice that
I say take the exercises to failure. This means
that you are lift the weight all the way up to the point
where you cannot get another rep no matter how hard
you try. When I put this ( 10, 8, 6 ) I mean that
your first
set you should pick a weight in which you fail in the
10 rep range, your second set pick a weight in which
you fail
in the 8 rep range and your third in the 6 rep range.
Lifting Speed: Lift under control, don't
just throw around the weights. Take one second
to lift the weight
and one to two seconds to lower it. To read more on
lifting tempo click
here
Rest in Between Sets: Rest about a minute
to a minute and a half between sets. Rest Two
to three minutes
between muscle groups.
Notes: Again great workout for conditioning
and strengthening your back and biceps. Will probably
burn more
calories than any workout you performed all week. |
Alternative Training
Splits
I realize that each individual
likes to workout at different times and also different days.
Here are two alternative training splits. You will still
use the same routines, just simply adapt them to the following
days.
Alternative Split One:
Monday: chest,
shoulders, triceps,
Tuesday: cardio, abs
Weds day: Quads, Hamstrings, and Calves
Thursday: cardio, abs
Friday: back, biceps, forearms
Saturday: off
Sunday: Start The Cycle Over
Alternative Split Two:
Monday: chest, shoulders,
triceps
Tuesday: cardio, abs
Wednesday: back, biceps, forearms
Thursday: Quads, Hamstrings Calves
Friday: off
Saturday: Start the Cycle over
Conclusion:
This is no easy workout,
but it will definitely produce great results when combined with
my fat loss diet. The key is to ask yourself if having a
great body is worth it to you. In fact in my mind part of
getting something is knowing what you will have to give up to
get it. If you decide to follow my program then you feel
that showing off at the beach is far better than missing a workout.
We will be here to support you! If you have any questions
feel free to ask. And good luck.
Sincerely
Jacob Wilson
© ABC Bodybuilding
Company. All rights reserved. Disclaimer
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