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Thursday, April 10, 2014

Guide to Getting in Shape - An Eight Week Journey





Weekly Workout Routine and Eating Plan below.

Videos:
Week 1: (Legs) http://youtu.be/7DCNkXaqzlE
Week 2: (Arms) http://youtu.be/kzfbciCHOlE
Week 3: (Back) http://youtu.be/Mouyk8z7IJ8
Week 4: (Chest) http://youtu.be/WGMvvltA-2Y
Week 5: (Shoulders) http://youtu.be/eAk0aoLAdow
Week 6: (Weekend) http://youtu.be/bl8aB63vkCI
Week 7: (Chest & Back) http://youtu.be/9omx_PwOQe8
Week 8: (Finale) http://youtu.be/5DdKSe-Dyzo

WEEKLY WORKOUT ROUTINE:

(Rest time is typically between 60-90 seconds between sets. Total workout is usually between 60-75 minutes.)

Weeks 1-4


Monday – Legs

-Legs Press 1 feel-out set, 20 reps, 4×10-6
-Romanian Deadlifts 4×12-8
-Leg Extensions 4×12, 10, 9, 8
-Leg Curls 4×12, 10, 9, 8
-Calve Raises 4×15,12,12,10

Tuesday – Arms:

-Rope triceps extensions 3×15 (super set with*)
*Zottman curls 3×15
-Skull crushers 4×12,10,8,8
-Barbell curls 4×12,10,8,8
-Behind the neck dumbbell ext. (seated) 4×10
-Incline bench dumbbell curls 4×10
-Cross bench triceps dip 4×15-20
-Concentration curls 4×10-12

Wednesday – Back

-Pull ups 4×15-20
-Seated row (machine or cable) 4×12,10,8,8
-One arm dumbbell rows 4×10-12
-Straight arm pull downs 4×10-12
-Bent over rows 4×12,10,8,8

Thursday – Chest

-Flat barbell press 5*x25,15,12,10,8
*first set is warmup/feel out
-Incline barbell press 4×12,10,8,8
-Dumbbell fly 4×10-12
-Weighted dips 4×10-15
-Cable cross overs 4×12

Friday – Shoulders

*Bradford press 3×20
*warm up
-Overhead press 4×12,10,8,8
-Lateral raises (dumbbell or machine) 4×12,10,8,8
-Bent over lateral raise dumbbell 4×10
-Upright row 4×12,10,8,8 (superset with*)
*reverse upright row

Weeks 5-8


Download .pdf here. (Big thanks to Daniel S. for creating the .pdf!)


Monday – Chest & Back

Tuesday – Legs

Wednesday – Arms

Thursday – Shoulders

Friday – Chest & Back

Saturday – Legs


Cardio Routine

For cardio, we usually do between 30-45 minutes on the treadmill immediately following the workout. Incline is at elevation 10 and speed is at 3.5mph. In the first half of this 8 week program we will be isolating each body group in a 5 day on 2 day off split. This is week 1 and 2′s program. In week 3 and 4 we will increase the volume of each exercise, from 4 sets to 5 sets staying close within the same rep range of week 1&2. In this first 4 weeks the goal is to make the muscle as dense as possible, slowly increasing the weight in each exercise from week to week.

Meal Plan

 

Here is a sample of our daily diet. Never feel like you have to stick exactly to this plan, it’s meant for more of a guide to get a good idea of the healthy foods we eat. These calories are based upon our stats – 6’2″ height, 220 weight. In order to get an idea for what you should be having, please check out these great calculators:

BMR Calculatorhttp://www.exercise4weightloss.com/bmr-calculator.html
Macro Nutrient Calculatorhttp://www.freedieting.com/tools/nutrient_calculator.htm

 

 BREAKFAST

• 1 cup oatmeal – 166cal, 3.6g fat, 28g carbohydrates, 4g fiber, 6g protein
• 1 cup blueberries – 84cal, 21g carbohydrates, 3.6 fiber, 1.0g protein
• 4 slices extra lean turkey bacon – 80cal, 2g fat, 12g protein
• 5 egg whites – 86cal, 1.2g carbohydrates, 18g protein
TOTAL = 416cal, 5.6g fat, 50.2g carbohydrates, 37g protein

SNACK

• 1 large apple – 120cal, 31.8g carbohydrates, 5.5g fiber, 23g sugars
• 2 Tbsp peanut butter – 188cal, 16g fat, 6.9g carbohydrates, 2.6g fiber, 7.7g protein
• 1 scoop isolate protein – 105cal, 25g protein
TOTAL = 413cal, 16g fat, 38.7g carbohydrates, 32.7g protein

LUNCH

• 8oz. sirloin steak – 415cal, 13.1g fat, 69.3 protein
• 1 cup brown rice – 218cal, 1.6g fat, 45.8g carbohydrates, 3.5g fiber, 4.5g protein
• 1 cup raw broccoli – 30cal, 5.8g carbohydrates, 2.3g fiber, 1.5g sugar, 2.5g protein
TOTAL = 663cal, 14.7g fat, 51.6g carbohydrates, 76.3g protein

SNACK

• 1 cup low fat cottage cheese – 163cal, 2.3g fat, 6.1g carbohydrates, 28g protein
• 1 oz. walnuts – 185cal, 18.5g fat, 3.9g carbohydrates, 1.9g fiber, 4.3g protein
TOTAL = 348cal, 20.8g fat, 10g carbohydrates, 32.3g protein

DINNER

• 8 oz. tilapia fillets – 289cal, 6g fat, 59.1g protein
• 2 cups spinach – 14cal, 2.2g carbohydrates, 1.7g protein
• 1.5 oz. low fat balsamic vinaigrette – 35cal, 2.5g fat, 3g carbohydrates
TOTAL = 338cal, 8.5g fat, 5.2g carbohydrates, 60.8g protein

SNACK

• 1 cup non fat Greek yogurt – 120cal, 7g carbohydrates, 22g protein
• 1 scoop casein protein – 130cal, 2g fat, 3g carbohydrates, 24g protein
TOTAL = 250cal, 2g fat, 10 carbohydrates, 46g protein

DAILY TOTAL =

2,428cal, 67.6g fat, 165g carbohydrates, 285.1g protein

Our Average Macro Split – (Protein/Carbs/Fat) – 50/30/20