Day 1 Chest & Abs Day 4 Cardio & Abs Flat Bench 10,8,6,4 Cross Trainer 10-15 Min Inclinded Bench 10,8,6,4 Hanging Leg Raises 10 sets of 20 reps Weighted Dips 8,8,8 Decline Bench Leg Raises 10,10,10 Feet on Bench Push Ups Diamonds 3x20 [**lay w/head at the foot pad (grip leg supports with Feet on Bench Push Ups Wide 3x20 hands) of decline bench & raise legs to 90 degrees] Feet on Bench Push Ups Regular 3x20 Sit up Matrix 2 Sets Cable Flies 10,10,10       Day 5 Arms Weighted Incline Crunch 10,10,10 Standing db Curls 10,8,6,4 Hanging Leg Raises 10 sets of 20 reps Close Grip Flat Bench 10,8,6,4 Decline Bench Leg Raises 10,10,10 Seated db Curls 8,8,8 [**lay w/head at the foot pad (grip leg supports with [Bench slightly inclined from upright, 3 sets quick,  hands) of decline bench & raise legs to 90 degrees] 30-40 seconds rest between each]   Sit up Matrix 1 set or failure Dips              (40-45 sec rest) 20,18,16,14,12,10   Standing BB Curls 3 sets 10-15 reps Day 2 Legs Feet on Bench Push Ups Diamonds 10 of 20 5 min warm up run Interval Double Dutch 3x20 Squats 10,8,6,4 [10 straight standing db curls & 10 hammer standing db  Leg Press 10,8,6,4 curls = flowing dance like movement, burnout exercise] [Every second week substitute the 3 Sets w/1 Matrix] Tricep Annihilation 3 set or failure Straight Leg Dead Lifts 8,8,8 [Standing cable machine with shortened straight bar: 10  [**Squeeze and pooch out buttocks, hold bar   reverse grip tri pulldowns/20 overhand tri pressdowns (turn  keeping legs straight & bend to the floor & return] & face opposite direction)/20 overhead tri ext no rest] Leg Extension Plate Dedux 5 Reps ea.   [Start w/heaviest weight for you, 5 reps on each  Day 6 Cardio Only plate between that plate and bottom plate] Tread Mill (any program) 400 Calories or 30 Min Leg Curls 10,10,10     Run/Jog 35-45 Min Day 7 Nothing [It would be good to eat a piece of fruit & rest 5 min after   No activity, sleep late.   before beginning run, follow run w/protien & fruit as well]       Rules to live by Day 3 Back & Shoulders You either get big or cut, not both at the same time. What you want depends on how you eat and the amount of cardio you do. Rule of thumb: 1 gram of protien for every pound of body weight to maintain, 1.5-2 grams to gain; 1-1.5 grams of complex (whole wheat) carbohydrates to maintain or "cut," 2-3 grams to gain [with cutting/leaning you can pretty much keep steady at 150 grams of carbs daily all before 2pm]; For purposes of cutting or leaning out, do not eat any of your carbohydrates within 4 hours of you going to sleep unless your workouts are before bed. In such case, do not restrict carb intake and add a day of cardio to your routine (not necessary with routine listed here). Eat your largest portion of carbs 0.5 to 1 hour after workout. The MOST important element of being lean and keeping up with any workout program is H2O intake. Drink no less than a gallon and no more than 3 gallons every 24 hour period. Drink more in the morning and afternoon and taper off around dinner time. 2 Gallons daily should be your goal, the constant digestion burns calories constantly. Dead Lifts 10,8,6,4 Military Press 10,8,6,4 Bent over Rows 10,8,6,4 Forward db Raise 10,10 Lateral db Raise 10,10 Seated Delt Raise 10,10 [Fwd: Stand facing Mirror & Raise to shoulder height] [Lat: Elbows bent at 90 degrees, raise to sides to  shoulder height; bend knees & slightly hunch back] [Seat: Sit on bench, touch chest to knees and raise  to sides focusing on back of shoulders] Lat Pulldowns 10,10,10 Shrugs 10,10,fail,fail Revers Crunches Weighted 10,10,10 Triple Threats 3 Sets or failure [Stand in front of military press bench w/db. Do 10 Fwd/ 10 Lateral/10 Seated Military Press w/o stop or pause]