MrLean316 
"I want to Live Healthier."
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This program was given to me through a personal trainer.
Sunday:
Biceps
Triceps
Forearms
Monday:
Treadmill
5K to 5 Miles including a 3 minute cooldown at 4.5 MPH
(23 minutes minimum. 1 hour maximum. Including the 3 minute cooldown)
The distances I came up with. It seems that most people are willing to run 5k and the 5 miles actually came from Boxing. 20 minutes minimum because you cannot get a good fat burn if you do any less. Over 1 hour your going to risk mass loss.
*Eat a protein bar before you jog/run and then a shake right after to reduce the risk of mass loss.
*By doing this I have lost about 3 to 4 inches in my waist and when starting this program at a weight of 228lbs my body weight has never went under 221lbs or over 228lbs.
Tuesday:
Shoulders
Wednesday:
Off
Th ursday:
5K to 5 Miles including a 3 minute cooldown at 4.5 MPH
(23 minutes minimum. 1 hour maximum. Including the 3 minute cooldown)
*Refer to Monday
Friday:
Legs
Calves
Saturday:
C hest
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