Day 4 My 12 Week Workout Plan

Superset

Military Press Bar – 5 x 12  95/115 LB

Upright Rows – 5 x 12  50lb

Superset

Lateral Raises – 5 x 12  15/10lb

Full Frontals – 5 x 12  30lb straight bar

Ab Wheels  – 1 x 100 (not part of the superset)


Day 3 – 12 Week Workout Plan

Im pretty sore after this workout and still sore from the leg workout (previous post), the supersets were definitely a challenge especially at the end trying to do 30 reps at the preacher machine. I recommend lifting about 30%-50% less from what you normally do because your not going to make it to the end with all of the supersets especially with the dumbbell curl supersets. The key is to get the reps completed not to see how heavy you can lift. 

Preworkout meal – I started putting oatmeal in with my protein shake because sometimes I’m just not hungry in the morning and I need to get some type of slow burning carb in me before I go to the gym

Vitamins and Muscle Pharm Recon 1/2 scoop

Morning shake – 1/4 cup oatmeal, 2 scoops of muscle pharm protein, 1 banana, 1 1/2 cups almond milk. I normally eat the oatmeal separate but I actually prefer mixing it in with shake. You can add honey I try to avoid added sugar especially when eating a banana they are already naturally high in sugar which is good for working out but not for a rest day.

Postworkout -1/2 scoop muscle pharm Recon, BCAA (immediately after workout), 30 minutes after workout 2scoops muscle pharm protein powder with almond milk

Snack – 2 mini chicken sliders wrapped in a low carb tortilla with hot salsa. If you can find the mini chicken sliders in the meat department of your grocery store I highly recommend them 2 sliders is 135 calories with about 40 grams of protein.

Snack – Plain chobani greek yogurt

Dinner – Chicken sliders with tortilla wrap and salsa broccoli brown rice.

WORKOUT

Superset

Arnold Cheat Curls with Straight Bar – 6 x 8 95lb ( I struggled at the end my form was falling apart)

Incline French Press – 6 x 8 50lb

Superset

Incline Alternating Dumbbell Curls – 8 x 5 second twist than 4 more 20lb

Straight Bar Pushdowns – 20 full reps followed by 20 1/4 reps 40lb

Superset

Bench Dips – 6 x Failure I used the assisted dip machine

Preacher Curl Machine – 3 x 30 45 lbs


Day 2 (12 Week Challenge)

Im dreading this workout. I hate legs.

My meal plan for the day

Breakfast

Recon Recovery

Vitamins

1/4 cup oatmeal

2 scoops muscle pharm chocolate milk protein powder with almond milk

1 banana

Muscle pharm assault

 

Snack

2 scoops muscle pharm chocolate milk protein powder with almond milk

 

Lunch

9oz chicken breasts with 7 pepper seasoning with tomato basil salsa

1/2 sweet potato

 

Snack

Plain chobani greek yogurt with blueberries

 

Dinner

6oz chicken meatballs

2 servings of broccoli

 

Bed time

1 scoop of protein powder

zma max muscle farm

Superset

Squats – 5 x 12

Leg Press – 5 x 12

Superset

Stiff Leg Dead Lift – 5 x 12

Hamstring Curl – 5 x 12

Superset

Barbell Lunges – 5 x 12

Weighted Calve raises – 5 x 12

Ab Wheel –  50 Reps (Not part of the superset)


My 12 Week Workout Plan

My new workout starts on Monday April 2nd, its time to change it up. Now that I’m down to 215 which was my goal, its time to put some mass back on (muscle). I’ve decided to use this plan because its different from what I’m use to, it might put my body in some shock the first week. I will follow-up with my meal plan and supplement cycle later this week but it’s a 12 week plan with 3 phases to help build mass. I will try to add instructional videos later this week from YouTube to help anyone with questions about certain exercises. Once you reach your goal weights its a good idea to reevaluate your workout and track your results. Muscle helps burn fat and I had a lot of fat to burn( 65 LBS).WHAT GETS MEASURED GETS DONE!!! 

I got this plan from Muscle Pharm, I’m a big fan of their products, they have always given me good results. This will be a challenge for me. I usually do 1 set of supersets during a workout not my entire workout as supersets, if anything my heart will be pumping.

SUPERSET – A SUPERSET IS A BACK TO BACK GROUPING OF YOUR SETS, ALTERNATING, WITH NO REST IN BETWEEN.

Weeks 1-4

Monday

Superset

1. Wide Grip Pull Ups – 5 sets until failure

2. Flat Bench – 5 Sets x 12 Reps

Superset

1 . Incline dumbbells – 5 x 12

2 . Seated Row – 5 x 12

Superset

1. Wide Grip Pull ups – 5 x Failure

2 . Chest Fly – 5 x 12

Single dumbbells pullovers across bench – 6 x 12 (not part of the superset)

 TUESDAY

Superset

Squats – 5 x 12

Leg Press – 5 x 12

Superset

Stiff Leg Dead Lift – 5 x 12

Hamstring Curl – 5 x 12

Superset

Barbell Lunges – 5 x 12

Weighted Calve raises – 5 x 12

Ab Wheel –  50 Reps (Not part of the superset)

WEDNESDAY

Superset

Arnold Cheat Curls with Straight Bar – 6 x 8

Incline French Press – 6 x 8

Superset

Incline Alternating Dumbbell Curls – 8 x 5 second twist than 4 more

Straight Bar Pushdowns – 20 full reps followed by 20 1/4 reps

Superset

Bench Dips – 6 x Failure

Preacher Curl Machine – 3 x 30

THURSDAY

Superset

Military Press Bar – 5 x 12

Upright Rows – 5 x 12

Superset

Lateral Raises – 5 x 12

Full Frontals – 5 x 12

Ab Wheels  – 1 x 100 (not part of the superset)

Each daily workout should take  you under 1 HOUR followed by cardio. The goal is to burn calories. Im going to do 30 minutes of cardio after each day of lifting to help burn some extra LBS. 

Rest for 3 days

FRIDAY, SATURDAY, SUNDAY (I’m sure I will need it)