|
Many
of my fans have asked how I keep in shape. It does take alot of hard
work. If you are interested In my workout routine, I have made this
information available below.
My
Workout - The Basic Plan:
|
|
Body Part |
Exercise |
Sets |
Reps |
|
DAY ONE |
Chest |
Low incline press |
4 |
8-10 |
|
|
|
Incline flyes |
3 |
12-15 |
|
|
|
Dips |
3 |
until failure |
|
|
Shoulders |
Overhead dumbbell press |
4 |
8-10 |
|
|
|
Seated lateral raises |
4 |
12-15 |
|
|
|
Upright rows |
3 |
until failure |
|
|
|
DAY TWO |
Back |
Lat pulldowns |
4 |
12 |
|
|
|
Bent over rows |
4 |
8-10 |
|
|
|
Seated rows |
3 |
10 |
|
|
|
Partial deadlifts |
3 |
6-8 |
|
|
|
Hyperextensions |
3 |
until failure |
|
|
Abs |
Crunches |
|
as many as I feel like |
|
|
|
DAY THREE |
Quads |
Leg extensions |
4 |
12-15 |
|
|
|
Smith machine squats |
5 |
8-12 |
|
|
|
Leg press |
4 |
10 |
|
|
Hamstrings |
Straight leg deadlifts |
3 |
12-15 |
|
|
|
Leg curls |
5 |
8-10 |
|
|
|
DAY FOUR |
Biceps |
Straight Bar curls |
4 |
8-12 |
|
|
|
Preacher curls |
3 |
10 |
|
|
|
Arnold curls |
3 |
15 |
|
|
Triceps |
V-bar pushdowns |
3 |
8-10 |
|
|
|
Straight bar pushdowns |
3 |
10 |
|
|
|
Skullcrushers |
4 |
8-10 |
That's my basic format w/subtle changes when I get bored with my
routine.
I
get most of my cardio from dancing and walking my dogs.
My
training is fast paced w/little time between sets! My movements are
controlled and performed with a contraction at the end of each rep!
My personal belief is it's not how much you lift, it's how you lift
it that promotes quality muscle gains. This kind of training has
worked well for me, hopefully it will help some of you!
Note: Make sure to do a warm up set for all exercises and stretch
before training.
Diet
In conjunction with my daily workout routine, I try to maintain a
healthy diet. Of course you do not have to follow this exactly, but
you should include plenty of proteins to help build muscle and burn
excess fat.
My
Diet
|
8:30 a.m. |
3 packets instant oatmeal (120 gms.), 8 hardboiled eggs (2
w/yolks), 1 banana |
|
10:00 a.m. |
workout / protein shake |
|
11:30 a.m. |
10 oz. lemon pepper cod, baked potato (300 gms.), broccoli
(200 gms.) |
|
2:00 p.m. |
10 oz. Italian herb cod, brown rice (80 gms.), 1 orange |
|
5:00 p.m. |
20 oz. Steak, baked potato (300 gms.), mixed vegetables |
|
7:30 p.m. |
10 oz. lemon pepper cod, oatmeal (80 gms.), 1 apple |
|
10:00 p.m. |
Protein shake, 1 cup total raisin bran w/skim milk |
I
usually have protein shakes in between meals; depending on how my
body feels. |