Researched and Composed by Jacob Wilson
I want you to close your eyes and imagine that you are on the
beach. The weather is hot and the ocean air is ever so soothing. You
are lying on your beach towel, oblivious to any problems you may have at work or
school. Bathing in the warm glow of the sun, you open your eyes for just a
second and peak down at yourself, slowly a smile creeps over your lips as
you admire your lean and hard midsection. Yes, all those hours in the gym
have paid off. Simply put, you have arrived.
Now I am not going to lie to you, my program is not going to be
easy, but it will produce better results than you ever thought possible! You might cuss me out a few times in the middle of your
workouts, but you will be thanking me when you are living the scene that you
just played out in your mind! And to me that is what counts.
As you no doubt have realized, bodybuilding
is a backwards sport. They say eat three square meals a day, we say to eat
6 meals a day. What you have to realize is this--The bodybuilder is a master at creating an aesthetically pleasing appearance.
Its what we do. We know our bodies inside and out, we can almost hear them
talking to us throughout the day. My point is simple, the program I am
designing for you is meant to produce several results from your body, results
that I have not only produced in myself, but in many others as well.
Results such as increased metabolism, increased definition, and best of all, a
lean hard mid section that you can proudly show off at the beach. Without
further ado, here is your 12 weeks to a leaner body workout program!
Ingredients:
Aerobics: Aerobics are an
extremely important part of any fat loss program. I will only
include cardio twice a week for a total of 30 minutes a session. This will
give you great fat burning effects and rev your metabolic rate in the process
instead of slowing it. If you get stuck in a rut, consider increasing this
to 4-5 sessions per week. But closely monitor your weight room performance, and
signs of overtraining.
Weight Training: Too many people exclude weight
training from their routines when trying to burn fat. This is a costly
mistake! Weight training spares and conditions our muscle mass. If
you didn't weight train while dieting then you would end up burning up a lot of your muscle as energy. This is a dieters
worst enemy, muscle needs a lot of calories too maintain itself. Quite
simply put, the more muscle you have, the more fat you will burn. If you
don't lift you can kiss your muscle goodbye, along with your metabolic rate. Not only that,
but weight lifting doesn't stop by burning calories in the weight room. It
actually raises our metabolism significantly for hours following our workouts! Therefore, we are actually still burning major calories even after we have left
the gym! My weight lifting routine will be the backbone of this fat loss
program. It will be fast pace and furious. It's results will be
equally furious, though!
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Overview of
Weekly Routine
Monday: chest, shoulders, triceps,
Tuesday: cardio, abs
Weds day: Quads, Hamstrings, and Calves
Thursday: cardio, abs
Friday: back, biceps, forearms
Weekends Off
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Day 1: Chest,
Shoulders, Triceps
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Chest:
A. Barbell
Flat Bench Press 3 sets to
failure ( 10,8,6 ) After three weeks I want you to switch this exercise
to
Dumbbell
Flat Bench Press, then after three weeks of that switch back to the
barbell again.
B. Barbell
Incline Bench Press 3 sets to failure ( 10, 8, 6
) Just as I wrote above switch to Dumbbell
Incline Bench Press after three weeks.
C. Dumbbell
Flys 1 set of 10 reps to failure
D. Incline
Dumbbell Flys 1 sets 10 reps to failure
C. Dumbbell
Flys Pick a very light weight on
this one, don't go to failure just stretch your chest nice and
easily for 12 repetitions.
Shoulders:
A. Seated Dumbbell
Presses: 3 sets to failure
10-8-6
B. Standing
Lateral Raises: 3 sets to failure 10-8-6
After three weeks of performing seated dumbbell presses and standing
lateral raises, I want you to stop doing these
exercises and switch to upright rows for 5 sets to failure at this many
repetitions ( 10, 10, 8, 6, 6 ) then after 4 weeks of Upright
Rows switch back to dumbbell presses and laterals.
Triceps:
A.
Triceps
Cable Pressdowns: 3 sets to failure 10-8-6 ( after three weeks of this I want you to switch to
Lying
Triceps Extensions, then switch back after three weeks to triceps cable
pressdowns)
B. Dumbbell
Kickbacks 3 sets to failure
How to carry out workout:
Notice that I say take the exercises to
failure. This means that you are to lift the weight all the way up to
the point
where you cannot get another rep no matter how hard you try. When
I put this ( 10, 8, 6 ) I mean that in your first
set you should pick a weight in which you fail in the 10 rep range, your
second set pick a weight in which you fail
in the 8 rep range and your third in the 6 rep range.
Lifting Speed: Lift under control, don't just throw around
the weights. Take one second to lift the weight
and one to two seconds to lower it.
Rest in Between Sets: Rest about a minute to a minute and a half between
sets. Rest Two to three minutes
between muscle groups.
Notes: Nothing; and I mean nothing
will raise your metabolism more effectively than the challenging workout
that
I have laid out above! This face paced workout is definitely meant
to get you cut up and lean! |
Cardio, Abs,
Tues Thursday
30 minutes Fitness
Heart Zone 60-70 percent of Maximum Heart Rate using any type of
aerobic machine (i.e. stair master, stationary bike )
Abs:
A. Lying legg raises work your way up to 30 lying legg raises and
then hold your legs for 30 seconds about 6 to 8 inches off of the ground
B. Crunches
start with 20 and work your way up to 50
C. Twisting
Crunches one set on each side, start with 20 and work
your way up to 50
D. Crunches
again 20 and work your way up to 50
Rest about 30 seconds between sets
Notes: Cardio is a very important aspect of your
workout routine. As it burns fat at an extremely high level.
It is vital to always keep your body on its' toes as it
responds at a higher rate this way. You see if your body gets used
to working out a certain way it will burn less calories and your results
will come slower. In order to avoid this I would change the
exercise you perform every workout. Example:
Cardio week one: The Elliptical Cross Trainer exercise machine
Cardio week two: A Stationary bike
Cardio week three: The Stair Master
Cardio week four: Start over
My point is simple, if you change your cardio routine every workout your
body will be on it's toes and will have to
adapt and burn fat faster than you ever though possible! If you
can't switch every week, than at least switch every
3 weeks.
Please read:
Warming Up For a
Cardiovascular Workout
Very Important! How to
take Your Heart Rate
How
To Determine Your Maximum Heart Rate |
Day 3: Legs
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Quads and Hamstrings
A. Legg
Presses or Squats:
3 sets to failure ( 10, 8, 6 )
B. Leg
Extensions 3 sets ( 10, 10, 10 ) to failure After
three weeks switch to Sissy
Squats for 3 sets of 10 repetitions, then after three weeks of that switch back.
stretch completely for about 3 minutes using these exercises:
Basic
Groin Stretch
Basic
Thighs Stretch
C. Lying Leg
Curls: 3 sets ( 10, 10, 8 ) After three weeks switch to Standing
Leg Curls for 3 sets of (10, 8, 6),
then after three weeks of that switch back.
again stretch out using this stretch:
Basic
Hamstrings Stretch
Calves
A. 5 sets of Seated
Calf Raises ( 10, 10, 10, 8, 6 ) After three weeks switch
to Standing
Calf Raises, then after three weeks of that switch back
to seated calf raises.
Notice that I say take the exercises to
failure. This means that you are lift the weight all the way up to
the point
where you cannot get another rep no matter how hard you try. When
I put this ( 10, 8, 6 ) I mean that your first
set you should picka weight in which you fail in the 10 rep range, your
second set pick a weight in which you fail
in the 8 rep range and your third in the 6 rep range.
Lifting Speed: Lift under control, don't just throw around
the weights. Take one second to lift the weight
and one to two seconds to lower it. To read more on lifting tempo click
here
Rest in Between Sets: Rest about a minute to a minute and a half between
sets. Rest Two to three minutes
between muscle groups.
Notes: Great workout, your legs will
look fantastic for the summer time. |
Day 5: Back, Biceps,
Forearms
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Back:
A. Lat
Machine Pull downs to the front 5 sets to failure
(10-8-6) After three weeks switch to close grip lat pull downs, then
after three weeks of that switch back to wide grip.( P.S.) If you prefer
Wide
Grip Chins to the Front
that will work as well
B. One
Arm Dumbbell Rows 3 sets 10-8-6 reps then after 3 weeks
switch to Seated
Cable Rows for ( 10, 8, 6 )
C. Bent
Over Dumbbell Laterals 3 sets 10-10-10 standing, then after 3
weeks perform this same exercise seated
then again switch back to standing after 3 weeks.
Biceps:
A.
3 sets Standing
Barbell Curls ( using curl bar or normal barbell ) curls
to failure 10-8-6 after 3 weeks switch to Seated
Dumbbell Curls.
B. 3 sets Concentration
Curls to failure 10-8-6 after 3 weeks switch to seated Alternate
Dumbbell Curls.
Forearms:
A.
Barbell
Wrist Curls 3 sets to failure ( 10, 8, 6 )
B. Reverse
Barbell Wrist Curls 3 sets to failure ( 10, 8, 6 )
How to carry out workout:
Notice that I say take the exercises to
failure. This means that you are lift the weight all the way up to
the point
where you cannot get another rep no matter how hard you try. When
I put this ( 10, 8, 6 ) I mean that your first
set you should
pick
a weight in which you fail in the 10 rep range, your
second set pick a weight in which you fail
in the 8 rep range and your third in the 6 rep range.
Lifting Speed: Lift under control, don't just throw around
the weights. Take one second to lift the weight
and one to two seconds to lower it. To read more on lifting tempo click
here
Rest in Between Sets: Rest about a minute to a minute and a half between
sets. Rest Two to three minutes
between muscle groups.
Notes: Again great workout for
conditioning and strengthening your back and biceps. Will probably
burn more
calories than any workout you performed all week. |
Alternative
Training
Splits
I
realize
that
each
individual
likes
to
workout
at
different
times
and
also
different
days.
Here
are
two
alternative
training
splits.
You
will
still
use
the
same
routines,
just
simply
adapt
them
to
the
following
days.
Alternative
Split
One:
Monday:
chest, shoulders, triceps,
Tuesday: cardio, abs
Weds day: Quads, Hamstrings, and Calves
Thursday:
cardio, abs
Friday:
back, biceps, forearms
Saturday:
off
Sunday:
Start
The
Cycle
Over
Alternative
Split
Two:
Monday:
chest,
shoulders,
triceps
Tuesday:
cardio,
abs
Wednesday:
back,
biceps,
forearms
Thursday:
Quads,
Hamstrings
Calves
Friday:
off
Saturday:
Start
the
Cycle
over
Conclusion:
This is no easy workout, but it will definitely produce great
results when combined with my fat loss diet. The key is to
ask yourself if having a great body is worth it to you. In fact in my mind
part of getting something is knowing what you
will have to give up to get it. If you decide to follow my program then
you feel that showing off at the beach is far better
than missing a workout. We will be here to support you! If you have
any questions feel free to ask. And good luck.
Sincerely
Jacob Wilson
© ABC Bodybuilding Company. All rights reserved. Disclaimer
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