Fitness
Day 1 – e.g. Monday (Chest/Bicep) – Time = 45 min
Bench Press – 3 x 5
Incline Bench Press – 3 x 5
Dips – 3 x 5
Fly’s – 3 x 5
DB Concentration Curls – 3 x 5
Hammer Curls – 3 x 5
Reverse BB Curls – 3 x 5
Crunches – 3 x 20
Day 2 – e.g. Tuesday (HIIT/Endurance Cardio) – Time = 60 min
Treadmill HIIT – 1.5min Run then 1.5min walk, repeat for approx 20min
Treadmill – Jog 1 mile/ 1.6 km
Cycle – 10km
Day 3 – e.g. Wednesday (Back/Tricep) – Time = 45 min
Wide grip pull up – 3 x 5
DB Lat rows – 3 x 5
Chins – 3 x 5
BB Bent over Rows – 3 x 5
Close grip bench – 3 x 5
Skull crushers – 3 x 5
Tri pushdowns – 3 x 5
Crunches – 3 x 20
Day 4 – e.g. Thursday (HIIT/Endurance Cardio) – Time = 60 min
Treadmill HIIT – 1.5min Run then 1.5min walk, repeat for approx 20min
Treadmill – Jog 1 mile/ 1.6 km
Cycle – 10km
Reverse Crunches – 3 x 20
Day 5 – e.g. Friday (Shoulders/Legs) – Time = 45 min
Arnold Press – 3 x 5
Side Raises – 3 x 5
Reverse Fly’s – 3 x 5
Heavy Shrugs – 3 x 5
Dead lift – 5 x 1
Squat – 3 x 5
Leg Press – 3 x 5
Crunches – 3 x 20
Medium to long walk, cycle or swim
Reverse Crunches – 3 x 20
Nutritional
Remember 80% of muscle gains and fat loss progress is made in the kitchen
With this in mind it is important to work out how many calories your body requires. As a general rule the following equation should provide you with an approximate amount.
12 X bodyweight in lbs = approx calorie requirements
You then need to factor in extra calorie expenditure of exercise. The above workout should need an additional 300 to 400 calories per day.
This gives you enough calories for maintenance, then you need to factor in your goals. In order to gain mass you should be eating an additional 300 calories to your body’s requirements, and in order to reduce fat you need to eat 300 calories less than your body’s requirements.
Example:
A man weighing 200lbs...