Workout

Training wise you’ll be doing a Max OT work out, the routine can be found below. If you don’t know what Max OT is check out my video on it below.

Sunday – Chest

  • Incline Barbell Press 3 sets x 4-6 reps
  • Decline Flyes 3 sets x 4-6 reps
  • Dumbbell Press 3 sets x 4-6 reps

Monday – Back

  • Chin ups/Pull Ups 3 sets x 4-6 reps
  • Bent-Over Barbell Rows 3 sets x 4-6 reps
  • Single Arm Rows 3 sets x 4-6 reps
  • Lat Pulldowns 3 sets x 4-6 reps

Tuesday – Legs (DO NOT SKIP LEGS!!!!!)

  • Squats 3 sets x 4-6 reps
  • Leg Press 2 sets x 4-6 reps
  • Leg Extension 3 sets x 4-6 reps
  • Calf Raises 3 sets x 4-6 reps
  • Calf Press On The Leg Press Machine 2 sets x 4-6 reps

Wednesday – Rest

Thursday – Shoulders and Traps

  • Arnold Press 3 sets x 4-6 reps
  • Dumbbell Side laterals 2 sets x 4-6 reps
  • Front Raises 2 sets x 4-6 reps
  • Barbell shrugs: 2 sets x 4-6 reps
  • Dumbbell Shrugs: 2 sets x 4-6 reps

Friday – Arms

  • Dumbbell Alternate Curls 2 sets x 4-6 reps
  • Preacher Curls 2 sets x 4-6 reps
  • Hammer Curls 1 sets x 4-6 reps
  • Tricep Pushdowns 2 sets x 4-6 reps
  • Dips 2 sets x 4-6 reps
  • Reverse Tricep Cable Pushdowns 1 set x 4-6 reps
  • Palms-Down Barbell Wrist Curl 2 sets x 4-6 reps
  • Palms-Up Barbell Wrist Curl 2 sets x 4-6 reps

Hit sit-ups every day with 3-4 sets 10-12 reps.

Cardio between 16 to 32 mins interval cardio, don’t be a baby hit cardio hard!

So there we have it I’ve given you guidelines for a decent diet and I’ve given you a work out, it took me 3 months to go from 19 stones to 16 stones 7 pounds, now like I said I’m going away for 3 months and I challenge you to get into shape. I’ve done all the boring stuff now get to work and start your path onto a better you.

Remember to use good form, be safe and push yourself. See you in 3 months, train hard and remember NO EXCUSES!!

Team Regeneration Health.

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