My workouts are focused on fat loss, strength increase, and definition.
I dropped around 3 % body fat after doing this for 4 weeks and had more define arms as well as decreased fatigue.
The week starts off hard after a 1 mile warm-up jog or bike ride to get started. Following the warm-up I proceed to perform stretches using a foam roller to massage my muscles deeply in order to help prevent knots in the muscles.
Every day the warm-ups are the same.
- 1. Lower body: I apply as much body weight on top of the area on which I am rolling and roll up and down or side to side for 20 seconds each. Roll both hamstrings at once, then individually; then same for quadriceps, calves, groin, and finally buttocks.
- 2. Upper body: The stretches on the upper body are simple arms across chest holds and behind head for 15 second intervals.
After stretching I head to the weight room and rack 225 on the bench press. I want to shock my muscles here for growth so I make sure my chest is flexible and loose. I only go for 5 reps then it’s off to free weights for the strength and definition part of the workout.
On a flat bench I do chest presses with 80lb dumbbells in each hand (overhand grip) for 3 sets of 10, with one minute rest in between.
Next I drop to 45lb dumbbells and do the previous exercise with a neutral grip this time for 3 sets of 10, one minute rest in between.
Then I bike for 10 minutes at a steady 10 mile per hour pace.
I perform the previous lifts again using 50lb dumbbells and 30lb dumbbells respectively.
By this time my arms are burning so I head to the pull-up bars and hang on there before I start abs. Hanging on to the bar I lift my legs up, hold and then turn then left and while engaging the core for a set of 20; left to right is 2. I repeat this until I have completed 200 in total.
Finally while still holding the bar I perform my final exercise for the day and perform leg lifts on a three count and touch my shins to the top of the bar; 100 in total at any set total depending on how fatigued I am.
This is a fat burning day. Split up into a morning and afternoon session.
I go to the track and warm-up in addition to the daily warm-up routine by performing karaoke’s, butt kicks, and hamstring/quadriceps stretches.
At 90 to 100% effort I perform sprints down the straight away of the track for about 100 meters and then walk around the track for about 3 minutes.
I do the sprints and rest for a total of 10 times in total.
After the warm-up I jump straight into deadlifts at 135lbs for 4 sets of 5 with 1 minute rest in between.
Then its single leg deadlifts at 135 for 4 sets of 10.
The next exercise is the weighted hip thrust at 225 for 4 sets of 25; each one is done to full extension and always engaging the core as well as buttocks; which is the targeted area for this exercise.
Final exercise is the single leg weighted hip thrust at 135 for 2 sets of 30 for each leg.
Working on arm definition I use 30lb dumbbells for bicep curls done at 4 sets of 25; 30 second rests in between sets.
Continuing on arms are triceps extensions done using a 50lb dumbbell for 3 sets of 15.
Next I use the E-Z bar to perform 3 sets of 20 at 30lbs.
Bicep curls using the cable machine using 50lbs on each handle for 4 sets of 10.
Finish with 50 pull-ups broken into 5 sets of 10.
I go to the track and warm-up in addition to the daily warm-up routine by performing karaoke’s, butt kicks, and hamstring/quadriceps stretches. Just like Tuesday.
After warm-ups I sprint for a lap and a half around the track at about 80% effort. I do this a total of 3 times with 10 minutes rest in between.
I walk a lap and then I’m done.
Deadlifts at 135lbs for 4 sets of 5 with 1 minute rest in between.
Then it’s the single leg deadlifts at 135 for 4 sets of 10.
The next exercise is the non-weighted hip thrust for 4 sets of 25; each one is done to full extension and always engaging the core as well as buttocks; which is the targeted area for this exercise.
Final exercise is the single leg weighted hip thrust for 2 sets of 30 for each leg.
I perform light squats at 135 done to one set of exhaustion.
I bike for 30 minutes with no resistance, just to warm down the legs for the rest weekend.
Hop hot tub at the gym for 20 minutes; then sauna for 10 more.