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Weeks 1-4 You are getting a good amount ofcalories. SO we gonna be putting those calories touse and get some quality sessions. Start with 4

days of cardio at !-4! mins a session. "ake thecardio steady pace like a power walk on treadmilllor a nice smooth rhythm on the stairmaster. #d$ustthe cardio with common sense. %f you lose a goodamount of weight &' pounds or more then keep it a4 days !-4! mins( but if you lose under a pound.goto the ne)t week of the diet and goto 4* mins ofcardio for 4 days. +o not e)cede * days of cardio at4* mins of session. ,et the diet do its $ob. rust meas the weeks go on and the calories drop down youwill ha e no choice but to lose weight.

"onday- /hest and upper back

(chest)

barbell incline bench- 4 sets of (2 sets of 10-12 reps; 2sets of 4-6rep)

incline dumbbell y- 3 sets of 10-15 reps

barbell at or decline bench- 4 sets (2 sets of 10-12 reps;2 sets of 4-6rep)

cable crosso er- 3 sets of 12-15 reps

(back)

under hand barbell ro!s- 4 sets of 10-12 reps

re erse "rip pulldo!n(shoulder !idth "rip- 4 sets of 10-12reps

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seated ro!s (narro! "rip pullin" to!ard lo!er chest)- 3sets of 10-12 reps

uesday- ,egs

s#uats- 5 sets $%yramid &tyle$ 15-4 reps' (3 sets of -12reps; 2 sets of 4-6 reps)

le" press- 3 sets of 15reps

ei"hted !al*in" +un"es- 2 sets of 10 rep (each le")

le" e,tensions- 3 sets of 12-15 reps

sti le" dead- 4 sets of 6- reps

lyin" hamstrin" curls- 5 sets of 10-12 reps

standin" cal e raises-5 sets of 10-15 reps

Wednesday- +elts and #rms

behind the nec* press (on the smith machine)- 3 sets of

-10 reps

3 sets of side laterals 10-15reps

3 sets of rear delt ies 10-15 reps

(tris)

dumbbell s*ull crushers- 3 sets of 10-12 reps

o erhead tricep e,tenions(use cable)- 3 sets of 10-12reps

rope pressdo!n- 3 sets of 10-12 reps

(Bis)

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.arbell curls- 3 sets of -10 reps

hammer curls 3 set of -10 reps

hi"h cable concentration curls or cable preacher curls- 5sets of 12-15 reps

hursday &o0 day

2riday- chest and lat work

(chest)

dumbbell incline bench- 4 sets of -10 reps

dumbbell at bench or hammer stran"th chest press- 4sets of -10 reps

/ips- 3 sets of 6-10 (if too easy add !ei"ht)

pec y machine- 3 sets of 12-15 reps

(lats)

t-bar ro!s(close "rip) 5 sets $pyramid style (start !ith a!ei"ht you can do 15 times; add !ei"ht each set dont "ounder 4 reps)

dumbbell ro!s- 3 sets of 10

!ide "rip pulldo!ns- 4 sets (of 3 sets of 10-12; 1 sets of4-6)

rac* pulls -(warmup with light weight frst) 3 sets of 6-reps (heres a ideo on ho! to perform rac* pullshttp !!!'youtube'com !atch t u 07/c )

http://www.youtube.com/watch?v=_YtEvuv0ADchttp://www.youtube.com/watch?v=_YtEvuv0ADc

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saturday- legs

front s#uats- 4 sets of 6-10 reps

le" press- 6 sets of 12-15 reps (3 sets shoulder !idth and3 sets feet narro! stance)

le" e,tension- 3 sets of 12-15 reps

lyin" le" curl- 4 sets of 10-12 reps

seated le" curl- 4 sets of 10-12 reps

standin" cal e raises- 5 sets of 10-15 reps

sunday- o0 day

Weeks * 3 So the calories are starting to getlower but they are still high enough to train hardand e0ecti ely. We gonna change the split andthrow in some low rep mo ements along withhigher rep mo ements to ensure a steady reco ery

and maintain muscle mass. 5eep in mind you don6tha e to automatically go from one week to thene)t if you are losing ' pounds or more you shouldstay on that week. % personally would not gotoweeks 7 3 8 untill % hit a sticking point. hisprogram and diet can last you more than 8 weekswhich will help you lose more fat and allow you to

get more out of this program."onday- 9ush day

8lat bench (barbell or dumbbell)- 4 sets of -12 reps

9ncline bench (barbell or dumbbell)- 4 sets of -12-reps

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:able crosso er 3 sets of 10-15 reps

&eated /umbbell press- 5 sets $pyramid style$ 4-15reps(start o !ith a !ei"h you can do 15 times then add!ei"ht each set but dont "o under 4 reps)

&ide lateral raises- 3 sets of 12

rep (on the lastset do a triple drop set)

re erse curl or hammer curl- 4 sets of 10-12 reps

Wednesday- ,egs

uats- 5 sets $pyramid style$ 4-15 reps(start o !ith a!ei"h you can do 15 times then add !ei"ht each set butdont "o under 4 reps)

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+e" press- 4 sets of 12-15 reps

+e" e,tensions- 3 sets of 10-15 reps

&ti le"s deads (!ith dumbbells)- 5 sets (3 sets of 10-12;2 sets of 6- )

+yin" ?amstrin" curls- 4 sets of 1-12 reps

&tandin" cal e raises- 5 sets of 10-12 reps

hursday- o0 day

2riday- upper body :strength: &;be sure to dowarm-u sets before the hea y working sets

8lat bench- 3 sets of 4-6 reps then 1 set of 15 reps

?ammer stren"th incline station or smith machine inclinebench- 3 sets of 4- reps

standin" o erhead press- 3 sets of 4- reps

!ei"hted pullups or !ide-"rip pulldo!n machine 4 sets of 4- reps

rac* pulls- 3 sets of -10 reps (heres a ideo on ho! toperform rac* pulls http !!!'youtube'com !atch

t u 07/c )

close "rip @-bar ro!s- 3 sets of -10 reps

Saturday- ,ower body

?ac* s#uat machine feet narro! stance) or &mithmachine s#uat (feet narro! stance)- 4 sets of -10 reps( ideo on ho! to perform front s#uats

http://www.youtube.com/watch?v=_YtEvuv0ADchttp://www.youtube.com/watch?v=_YtEvuv0ADchttp://www.youtube.com/watch?v=_YtEvuv0ADchttp://www.youtube.com/watch?v=_YtEvuv0ADc

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http !!!'youtube'com !atch 4

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barbell at bench- 4 sets of 12 reps

dips- 3 sets 12-15 reps

chest y machine- 3 sets of 15 reps(delts)

seated dumbbell shoulder press- 4 sets of 12 reps

side laterals- 3 sets of 15 reps

(tris)

rope pressdo!ns- 3 sets of 12-15 repso erhead e,tension- 3sets of 12-15 reps

,egs

le"s press-6 sets of 12-15 reps (3 sets shoulder !idth; 3sets feet narro! toes strai"ht)

!al*in" lun"es- 3 sets of 12 steps each le" (if too easyhold some dumbells in your hands)

le" e,tensions- 4 sets of 12-15 reps

sti le" dead- 4 sets of 12 reps

lyin" hamstrin" curls- 5 sets of 12-15 reps

standin" cal e raises- 5 sets of 12-15 reps

=ack 3 =is

(back)

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pulldo!n machine- 4 sets of 12 reps

re erse "rip pulldo!n maachine- 3 sets of -12 reps

.arbell ro! or !ide t-bar ro!- 3 sets of 12 repsseated cable ro!s(close-"rip pull to!ards the bellybutton)- 3 sets 12reps ("ood s#ueeDes on the bac*)

strai"htarm pulldo!ns- 3 sets of 12-15 rep

(bis)

barbell curls- 3 sets of 12 reps

re erse curls(!ith cable or eD curl bar)- 3 sets of 12 reps

cable preacher curls of hi"h cable concentration curls- 3sets of 15-20