At this stage the only supplements you should consider getting are multivitamins, fish oils (omega 3 6 9), and whey protein. However you should supplement the whey to meet your protein target for the day. Do not replace whole foods, I personally feel much fuller after eating a chicken breast or a can of tuna than drinking a shake. This makes it much easier to avoid foods you shouldn’t be eating (i.e. junk food & simple carbs). If you were considering a pre-workout, you are better off opting out and just grabbing a cup of coffee for the days you need that push.
*If you plan on checking out MyProtein.com use MP29750422 as the referrer code to receive 5% off your first order!
This will be a PHUL (Power Hypertrophy Upper Lower) work out, which requires 4 workouts per week, and hits each muscle twice a week. However, if you are looking to drop some extra weight, adding a fifth (or sixth… or seventh) cardio day wouldn’t be a bad idea. Warm up sets are not included, so be sure to add extra sets where needed. When switching to a new workout program take the first one or two workouts to adjust to how much you can lift for each exercise. From there, increase the weight when you reach your target reps for all working sets. If your target is 3 sets of 8 reps, it would look something like this:
45lb/8 reps, 45lb/8 reps, 45lb/8 reps
50lb/8 reps, 45lb/8 reps, 45lb/8 reps
50lb/8 reps, 50lb/7 reps, 45lb/8 reps
and so on….
Finally, don’t forget to leave your ego at the door before entering the gym, lift weights heavy enough to give you that burn but light enough for you to control.
|Chest||Barbell Bench Press||4||6||60 sec|
|Chest||Dumbbell Incline Bench Press||4||8||60 sec|
|Middle Back||Barbell Bent Over Row||4||8||60 sec|
|Lats||Wide Grip Pulldown||4||6||60 sec|
|Shoulders||Barbell Shoulder Press||4||6||60 sec|
|Biceps||Dumbbell Alternate Hammer Curl||4||8||60 sec|
|Triceps||Cable Tricep Pushdown||4||8||60 sec|
|Abs||Decline Crunch||4||15||60 sec|
|Chest||Leverage Decline Chest Press||3||12||45 sec|
|Chest||Dumbbell Fly||3||15||45 sec|
|Middle Back||Cable Seated Row||3||12||45 sec|
|Lats||Cable Straight Arm Pushdown||3||12||45 sec|
|Shoulders||Dumbbell Lateral Raise||3||12||45 sec|
|Biceps||Barbell Drag Curl||3||15||45 sec|
|Triceps||Standing One Arm Tricep Extension||3||15||45 sec|
|Abs||Decline Crunch||3||30||45 sec|