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I changed my workout for weeks 9-12 of my transformation to focus on individual muscle groups, compound movements and cardio to aid fat loss. Monday – arms, abs Tuesday – chest Wednesday – back, abs Thursday – legs, shoulders Friday – back, ch

Determination is defined as making a firm decision, being resolved not to change it. To transform we must become the embodiment of the definition. Move forward and let nothing turn you around.

My Training Plan for Weeks 5-8 Mon,Wed, Fri - Chest, Back & Abs and cardio 2 times a day Tue- Shoulders & Arms and cardio 2 times a day. Thu - Legs and cardio 2 times a day. Weekend - REST

Change is good!! Last week I lost 2lbs. Since week one measurments I lost 5.5 inches from problem areas, gained 2.5 inches in good areas. Reconnected with my Lord and first love and feeling renewed.

CARDIO EXERCISE TWICE A DAY In order to speed up fat loss, I've added a second cardio session in the evening. Daily I do 30-minutes cardio plus weights in the morning and 30-minutes at night, also add in swim laps on occasion.

ARM DAY 7/16/13 Front & Lat Raise; Shoulder Press; Upright Row; Arm Circle; Hammer Curl; Preacher Curl; Concentration Curl; Barbell Curl; Inclined DB Curl; Tricep Push down; Tricep Dip; Kickback; Tricep French Press & 30 Minutes cardio on bike.

7/15/13 Chest & Back Workout CHEST: Bench Press; Dec Bench Press; Inc Bench Press; Pec Fly Deck; Seated Dips BACK: Seated Row; Wide Pull Down; Rear Delt Fly; Rear Delt Row; Front Lateral Pull Down; CARDIO 30-minutes bike; 20-minutes swim