XAmazonWarriorX 
"Build Muscle while burning fat & getting a ripped, sculpted six pack"
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My goal for the next 12 weeks (9 August - 31 October) is to transform my body by burning the fat off, building muscle and getting my six packs.
- Weeks 1-3:
60 minutes Cardio 6x per week before breakfast
- Week 4:
60 minutes Cardio 2x
50 minutes + Bodyweight Exercises 4x
Breakfast_ 1 cup Cereal + 1/2 cup Skimmed Milk
Snack_ Fruit
Lunch_ Protein Source + Salad
Snack_ Fruit
Dinner_ Protein Source + Salad
- Week 5:
60 minutes Cardio 4x
50 minutes Cardio 2x
Abs 6x
Full Body Weight-Lifting 3x
- Weeks 6-8:
50 minutes Cardio 6x
Abs 6x
Full Body Weight-Lifting 3x
Abs: 3x10 tri-sets
Week 1 = Crunches; Lying Leg Raises; Side Crunches
Week 2 = Ex. Ball Crunches; Ex. Ball Bicycle; Ex. Ball Side Bends
Week 3 = Decline Sit-ups; Decline Leg Raises; Decline Twists
Week 4 = Cable Crunches; Hanging Knee Raises; Cross-Overs
* Rest 30 seconds between tri-sets
Full Body Weight-Lifting:
BB Bench Press
BB Squats OR Leg Extensions
BB Rows OR Cable Rows
Dead-Lifts OR Leg Curls
Military press (DB or BB)
BB Calf Raises OR Reverse Calf Raises
BB Curls OR EZ Curls OR Alt. DB Curls OR Incline Curls
Hyperextensions OR Reverse Hyperextensions
DB French Press OR Skull-Crushers OR Press-Down
* 3x 12-6
* Rest 45-60 seconds between sets & exercises
(Ramadan) Sat / Mon / Wed / Fri
Meal One_ Protein Source + Salad
Meal Two_ 1 cup Cereal + 1/2 cup Skimmed Milk
Meal Three_ Protein Source + Salad
(Ramadan) Sun / Tues / Thurs
Meal One_ Protein Source + Carbs Source
Meal Two_ Designer Whey Shake + Bran Toast w/ 1 tbsp. Peanut Butter
Meal Three_ Protein Source + Salad |
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