Complete epic workout plan, four workouts a week, nine months total.

dhenz (63)in #exercise • 7 years ago (edited)

If you want to get serious about weight loss, it starts with two good routines.

First a workout routine than a diet routine.

Basics:

You can hit the weights hard consistently, but if you’re not fueling the muscles properly, they won’t grow. You don't grow inside the gym, you grow outside of the gym with proper nutrition, rest, & recovery.

Surplus:

To build muscle you'll need to be consistently in a “caloric surplus” (taking in more calories than you are burning) for an extended period of time.To be in a surplus you’ll need to be taking in at least 500 calories more than you’re burning.

Deficit:

If the goal is to burn fat then you'll need to be at a “caloric deficit” (burning 500 calories more than you are taking in).

How Much Weight:

If the goal is to build muscle, choose a weight at which you reach muscle failure between 6-10 reps. And for emphasizing muscle endurance, go with a weight that allows you to do more than 12-15 reps. When lifting you want to focus on the negative phase of the lift (ex. Bench press, holding the weight up's and have a 3-second count on the way down, keeping the tension). Focusing on the tension of the muscle is what the goal is for all lifts. Muscle failure is what produces growth. If I set a rep range of 15 and you can do more than 15 reps then keep going until failure of the lift.

Focusing on the tension of the muscle is what the goal is for all lifts. Muscle failure is what produces growth. If I set a rep range of 15 and you can do more than 15 reps then keep going until failure of the lift.

Workouts:

This is a split over a nine-week plan, divided into three, three-week phases.

Limited equipment required.

This is good for building muscle & building muscle endurance while boosting heart rate as well.

Remember: Focus on negatives!

Monday - Legs: Quads & Hamstrings

Warm up:4 x 20 Body-Weight Squats

Working sets:

DB Squats

(Holding DB in each hand, legs slightly more than shoulder-width apart, toes slightly pointed outward, feet squared. Go down, and push up with your heels)

Week 1: 3 sets 8-10 reps
Week 2: 3 sets of 12-14 reps
Week 3: 3 sets of 16-20 reps

DB Walking Lunges:

(Stand upright, feet together, and take a controlled step forward with your right leg, lowering your hips toward the floor by bending both knees to 90-degree angles. The back knee should point toward but not touch the ground, & your front knee should be directly over your ankle)

Week 1: 3 sets of 20 steps
Week 2: 3 sets of 40 steps
Week 3: 3 sets of 60 steps

Barbell Front Squats:

(Descend until knees & hips are fully bent or until thighs are just past parallel to floor. Knees travel outward in direction of toes. Extend knees and hips until legs are straight)

Week 1: 3 sets 8-10 reps
Week 2: 3 sets 12-14 reps
Week 3: 3 sets 16-20 reps

DB Lunge in Place:

(Lunge forward with first leg. Land on heel, then forefoot. Lower body by flexing knee and hip of front leg until knee of rear leg is almost in contact w/ floor. Return to original standing position by forcibly extending hip and knee of forward leg. Repeat by alternating lunge with opposite leg)

Week 1: 3 sets 8-10 reps
Week 2: 3 sets 12-14 reps
Week 3: 3 sets 16-20 reps

Bench DB Hamstring Curls:

(Lying on bench, put DB between feet. Pull your heels towards your glutes. Keep your hips on the bench and do not let them lift upwards during the exercise. Slowly lower the legs to the starting position but do not straighten your knee completely)

Week 1: 4 sets 8-10 reps
Week 2: 4 sets 12-14 reps
Week 3: 4 sets 16-20 reps

One legged DB Romanian Dead Lift:

(Lower DB’s to floor while raising lifted leg back behind. Keep back straight & knee of supporting leg slightly bent. Keep hip & knee of lifted leg extended throughout movement. Once stretch is felt or DB’s touch floor, return to original position by raising torso while lowering lifted leg. Keep the supporting knee straight as torso becomes upright)

Week 1: 4 sets 8-10 reps
Week 2: 4 sets 12-14 reps
Week 3: 4 sets 16-20 reps

Barbell Stiff-Legged Dead Lifts:

(Knees straight, bend hips & lower bar towards feet. After hips can no longer flex, bend waist as bar approaches top of feet. Lift bar by extending waist & hip until standing upright. Pull shoulders back slightly if rounded)

Week 1: 4 sets 8-10 reps
Week 2: 4 sets 12-14 reps
Week 3: 4 sets 16-20 reps
Finish workout with 2 x 2o slow body weight squats

*Tuesday - Chest & Triceps:Warm up:

4 x 20 Incline bench or DB press

Working sets:

Incline Bench or DB Press:

(Sitting at an incline, start with elbows tucked and bent. Lift straight up & flex chest when arms are fully extended. Slowly lower to original position)

Week 1: 3 sets 8-10 reps
Week 2: 3 sets 10-12 reps
Week 3: 3 sets 12–16 reps

Incline DB Fly's:

(Sitting at incline, hold DB’s out like you’re a bird flying, palms to ceiling. Slowly take your hands to a clap position, slowly lower to original position)

Week 1: 3 sets 8-10 reps
Week 2: 3 sets 10–12 reps
Week 3: 3 sets 12–16 reps

Chest Dips:

(Slightly leaning forward to target chest instead of triceps, lower your body, then push back up & slowly lower back down)

Week 1: 3 sets 6–8 reps (weighted)
Week 2: 3 sets 8-10 reps
Week 3: 3 sets 10–14 reps

Push Ups

(w/ 45lb plates on back):(Balancing a weight on your back, do a good form push up)

Week 1: 3 sets 6-10 reps
Week 2: 3 sets 10-12 reps
Week 3: 3 sets 12–16 reps

Triceps:Warm up:

4 x 20 Skull Crushers

Working sets:

Skull Crushers:

(Lower bar to forehead by bending elbows. Extend arms & slowly lower back down)

Week 1: 3 sets 8-10 reps
Week 2: 3 sets 10-12 reps
Week 3: 2 sets 12–16 reps

Close Grip Press Incline or Flat Bench:

(Focusing on triceps, lower weight to chest with elbows close to body. Push weight back up until arms are straight & slowly lower back down)

Week 1: 3 sets 8-10 reps
Week 2: 3 sets 10-12 reps
Week 3: 2 sets 12–16 reps

Triceps Dips:

(Upper half of dip focusing on triceps. Lower body until slight stretch is felt in shoulders. Push body up until arms are straight & slowly lowering back down)

Week 1: 3 sets 8-10 reps
Week 2: 3 sets 10-12 reps
Week 3: 2 sets 12–16 reps

Weighted Bench Dips:

(Holding weight in your lap, lower body until slight stretch is felt in shoulders. Push body up until arms are straight & lower to original position)

Week 1: 3 sets 8-10 reps
Week 2: 3 sets 10-12 reps
Week 3: 2 sets 12–16 reps
Finish the workout w/ 10 wide grip push ups & 10 close grip pull ups

*Thursday - Back & Biceps

Warm up:

2 x 10 Supported Wide Grip Pull Ups

Working sets:

Wide Grip Pull Ups:

(Keeping your shoulders down & away from your ears, pull yourself up until your chin clears the bar. Pause & slowly lower yourself to the starting position)

Week 1: 3 sets 6–8 reps
Week 2: 3 sets 8-10 reps
Week 3: 2 sets 10–12 reps

Simultaneous DB Rows:

(Alternate the dumbbells at the same time, keeping a tight core and not letting your shoulders drift to either side)

Week 1: 3 sets 8-10 reps
Week 2: 3 sets 10-12 reps
Week 3: 2 sets 12–16 reps

Barbell Bent Over Reverse Grip Rows:

(Stand erect while holding a barbell with a supinated grip, palms up. Bend your knees slightly & bring your torso forward, by bending at the waist, while keeping the back erect until it is almost parallel w/ the floor)

Week 1: 3 sets 8-10 reps
Week 2: 3 sets 10-12 reps
Week 3: 2 sets 12–16 reps

DB or Barbell Dead Lifts:

(Focusing on lower back, w/ knees straight, lower DB’s to top or sides of feet by bending hips. Allow hips to fall back & bend waist as dumbbell approaches feet. Lift dumbbells by extending hips & waist until standing upright. Pull shoulders back if rounded)

Week 1: 3 sets 8-10 reps
Week 2: 3 sets 10-12 reps
Week 3: 3 sets 12–16 reps

Biceps:Warm up:

4 x 20 Barbell curls

Working sets:

Dumbbell Curls:

(With elbows to sides, raise one DB & rotate forearm until forearm is vertical & palm faces shoulder. Lower to original position & repeat w/ opposite arm. Alternate both sides)

Week 1: 3 sets 8-10 reps
Week 2: 3 sets 10-12 reps
Week 3: 3 sets 12–16 reps

DB Hammer Curls:

(Copy DB curl’s, except keep palms facing in)

Week 1: 3 sets 8-10 reps
Week 2: 3 sets 10-12 reps
Week 3: 3 sets 12–16 reps

Seated DB Curl:

(Elbow on knee, lower DB slowly towards floor. Keep elbows slightly bent at full extension, bring DB back to chest)

Week 1: 3 sets 8-10 reps
Week 2: 3 sets 10-12 reps
Week 3: 3 sets 12–16 reps

Reverse Push Up:

(Grabbing the bar, pull yourself up, pause, slowly lower back down)

Week 1: 3 sets 5–8 reps
Week 3: 3 sets 8–10 rep
Week 2: 3 sets 10-12 reps

Finish the workout w/ 20 push-ups

*Friday - Shoulders

Warm up:

4 x 20 seated DB press

Working sets:

Standing Military Press:

(Press bar upward until arms are extended overhead. Lower to lower neck, its original position)

Week 1: 3 sets 8-10 reps
Week 2: 3 sets 12-14 reps
Week 3: 3 sets 16-20 reps

DB Side Later Raises:

(Raise arms to sides until elbows are shoulder height. Pause, slowly lower to original position)

Week 1: 3 sets 8-10 reps
Week 2: 3 sets 12-14 reps
Week 3: 3 sets 16-20 reps

Barbell or DB Upright Rows:

(Pull DB’s to the front of shoulders w/ elbows to the side. Allow wrists to flex as DB’s rise, lower to original position)

Week 1: 3 sets 8-10 reps
Week 2: 3 sets 12-14 reps
Week 3: 3 sets 16-20 reps

Seated Military DB Press:

(Weight shoulder level w/ palms facing forward. Press the weight vertically until the arms are extended & in line w/ the shoulders. Slowly lower the weight to original position)

Week 1: 3 sets 8-10 reps
Week 2: 3 sets 12-14 reps
Week 3: 3 sets 16-20 reps

Seated Bent Over DB Rear Delt Raises:

(Raise upper arms, maintain elbows height above wrists by raising "pinkie finger" side up. Raise until elbows are shoulder height. Pause, slowly return to original position. Maintain fixed elbow position (10° to 30° angle) throughout)

Week 1: 3 sets 8-10 reps
Week 2: 3 sets 12-14 reps
Week 3: 3 sets 16-20 reps
Finish workout with 2 x 25 bodyweight squats

ABS:

Abs every other day except on Sunday which is rest day. I do them after my second workout.

(Without letting feet or back touch the ground, form a V with your body in the crunch position. Push your knees away from and back towards your chest.)

30 Crunches - Hold V 15secs - 15 Crunches - Hold V 7secs - 7 Crunches - Hold V 4secs (keep stomach flexed tight entire time)

Rest 2 minutes

Hold V 60secs (keep stomach flexed tight entire time)

Rest 1 minute

3 x 10 Ab Roller (30 secs rest) - If you have the “ab roller”
3 x 15 Ankle Biters (15 secs rest)

(Lying on back with head slightly off the ground, tap each ankle)

Done :)

Motivation is really key. That is why so many fitness people are motivational speakers because that is the key. Your brain comes first. Get your mental game down. I suggest listening to audio books while you workout.

I recommend:

The warrior diet - Ori Hofmekler
The power of now - Eckhart Tolle
Power of self-discipline - Brian Tracey
Mastery - Robert Greene
Lectures by - Alan Watts

Never compromise form. Don’t always go to failure. Switch it up. Have fun. Mix in workouts you want to try. Be consistent.

But most importantly…Just Do It.

Eating Plan

Second Workout Guide

Having a great workout routine will only take you so far. Your eating routine is just as important. You can’t have one without the other. The routines below work perfectly with this workout routine. Whether trying mine or someone else’s just make sure it is a quality routine or you will fail.

#workout #fitness #health #weightloss