Fitness Trainer San Diego

Sorry for such a long delay.  Here is a 4-week plan that will have you lean and muscular lightning fast!  I started last Monday and am already feeling stronger and looking leaner.  Keep an eye on portion-size at each meal and cancel carbs later in the day (after 5pm).  Also, try to increase your weights by 5 pounds each week.  Here you are:

Monday:  Chest:

• Push Ups: 4 sets of 25 reps with 60 seconds rest.
• Incline dumbbell presses: 3 sets of 15 reps w/ 60 sec. rest
• Flat dumbbell presses: 3 sets of 15 reps w/ 60 sec. rest
• Peck Dec Chest Flyes: 3 sets of 15 reps w/ 60 sec. rest

Tuesday: Back:

• Pull ups: 3 sets of 5 reps with 60 second rest
• Seated Cable Rows: 3 sets of 15 reps w/ 60 sec. rest
• Wide Grip Pulldowns: 3 sets of 15 reps w/ 60 sec. rest
• T-Bar rows: 3 sets of 15 reps w/ 60 sec. rest

Wednesday: Shoulders:

• Dumbbell Upright Rows: 3 sets of 15 reps with 60 sec. rest
• Dumbbell Standing Shoulder Press: 3 sets of 15 reps w/ 60 sec. rest
• Dumbbell Rear flyes with incline bench: 3 sets of 15 reps w/ 60 sec. rest
• Dumbbell Shrugs: 3 sets of 15 reps w/ 60 sec. rest

Thursday: Arms:

• Biceps bar curls: 3 sets of 15 reps w/ 60 sec. rest
• Triceps db overhead extensions: 3 sets of 15 reps w/ 60 sec. rest
• Biceps db hammer curls: 3 sets of 15 reps w/ 60 sec. rest
• Triceps Cable Pushdowns with Rope: 3 sets of 15 reps w/ 60 sec . rest

Friday: Cardio:

• 1st Friday: Elliptical: Incline Level 12 with resistance level 12 for 12 minutes.  Alternate between 30 seconds fast RPM and 30 seconds slower RPM.
• 2nd Friday: Bike: 1 minute intervals for ten minutes: Level 10-12-14-15-16-17-14-15-16-17.  Then, Jump Rope Pyramid: 50-75-100-125-150-125-100-75-50 reps with 30 seconds rest between rounds.
• 3rd Friday: Treadmill or outside: 8 rounds of quarter-mile sprints: rest 90 seconds between sprints
• 4th Friday: Rower or Bike Intervals for total of 30 minutes:  One minute fast, next minute slow, then alternating.

I squeeze in hanging knees raises and Sit Ups a few times a week for the core.  Proper portion- control is most important.  It will aid in burning that stubborn belly fat and exposing the abdominals underneath.

Go Hard!!

Posted By: San Diego Fitness Trainer in Fitness
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