- Workout Plans
- Diet Plans
Be sure to warmup for 5-7 minutes with some light dynamic stretching and light aerobic activity on a treadmill or elliptical machine before beginning the workout.
Stay fairly strict with the 1 minute rest allotted for the workout if you are aiming for a great cardio workout at the same time. If your goal is strictly strength, tone, fat loss, or mass gaining then 2-3 minutes of rest works great.
Choose a weight that you can complete for the full amount of sets and reps but be aware that the expected number of sets and reps changes from 3 sets of 8 reps in week 1 to 3 sets of 10 reps in week 2 with the same amount of weight and then to 4 sets of 8 reps with more weight in week 3 and finishing by going back to 3 sets of 8 reps for week 4 where the goal should be to increase the weight lifted for 3 sets of 8 reps in week 4 as compared to week 1.
|Barbell Ab Rollout||Abs||Intermediate|
|Dumbbell Lunge and Military Press||Quads||Intermediate|
|45 Degree Plank||Abs||Beginner|
|Barbell Floor Press||Chest||Beginner|
|Hang Clean High Pull||Shoulders||Intermediate|
|Ab Plate Twist||Abs||Intermediate|
|Kettlebell Military Press||Shoulders||Intermediate|
|Full Hanging Leg Raise||Abs||Expert|
|Alternating Hammer Curl||Biceps||Beginner|
|Hammer Curl to Press||Biceps||Beginner|
|Calf Raise on a Dumbbell||Calves||Beginner|
|Close-Grip Lat Pulldown||Lats||Beginner|
|Alternating Incline Dumbbell Curl||Biceps||Beginner|
|Seated Machine Calf Raise||Calves||Beginner|
|Dumbbell Calf Raise||Calves||Intermediate|
|Close-Grip Bench Press||Triceps||Beginner|
|Incline Bench Press||Chest||Beginner|