Week 4 weight and reps

This week we're going to lower the weight and raise the reps. This is going to help build muscle and get you toned at the same time because you're doing high reps/low weight for one set then high weight/low reps on the other.

example- bench max 230
10 reps-145
8 reps-160
6 reps-170
4 reps-190
2 reps-215

example-squat max 275
10 reps-175
8 reps-190
6 reps-205
4 reps-230
2 reps- 255

Again these weights will vary on your max and what you can and can't do. Test yourself and push hard. Do a weight you can do--don't let your spotter help much. Don't even let them touch the bar unless you need it because you're only cheating your self. You're doing this for you, no one else. In the end you will be impressed.

Drink your protein and work harder and harder the next day. It's going to be hard but if it was easy, everyone would do it every day, but it's not. You're like the select few who can push themselves to some real limits. Test yourself without hurting yourself--that's the real accomplishment.

http://www.bodybuilding.com/exercises/detail/view/name/barbell-bench-press-medium-grip

Week 2 nutrition

You should still be eating healthy--keep eating fruit and vegetables. Get the daily vitamins in to stay healthy.

Protein is still an important part in you diet try taking mass gainers if you want to gain weight. Try protein with fat burners if you want to lose weight. You can get these at any supplement store near you.

Those are all helping you gain muscle naturally. You can also take pills such as Mass FX or Andro--stuff like that. Ask you supplement store whats best for you.

Creatine helps store water in your muscles, which helps you get bigger. Also ask about pre-workout amino acids and other recovery drinks.

There are also fat burner pills--ask about those too.  

http://www.netrition.com/lg_m1d_andro.html

http://pedalingforpeace.com/wordpress/2012/08/protein-supplements-supplementation-in-general-and-the-downside-to-being-over-proteinated-i-know-its-not-a-word-but-you-get-it/

Week 2

This week we will focus on bringing up the weight slightly and lower the reps. You should increase the weight by 5 pounds and lower the reps by 8. Believe it or not 2.5 pounds make a big difference it could go from 195 pound to 200 its alot heavier then you think. What would be easier to lift 195 or 200 its heavier then you think. This is gonna help you get stronger and more cut up. summer is rolling around and people are gonna want their muscles to pop. This is gonna help you grab peoples attention without even saying a word to them.
  Abs we need to keep the reps up high so you can burn  the fat off your stomach and really get people to see your abs. stick with the work out you only need 12 weeks for you and everyone else to see a change in your body. Give it time your bettering your self and becoming what you want to be and look like, its amazing once you forget to look or check then you look after a couple weeks and bam your bigger and better looking.
 You have to maintain a healthy diet take in protein with the weight you want to be. Say i want to be 185 pounds i have to take in 185 grams of protein a day. Also count you calories and eat what taste good don't torture your self that's not gonna help.

http://www.fitnessdestination.com/olympic_weight_sets/os-245.php

step 1- monday

Today is chest and triceps.


Chest- Start off with a bench. Get a good weight that you lift. Do 3 sets of 10 to start off. Get a wide grip-- where the strips are should be good. Keep your feet back and eyes under the bar. Remember to breath. Next do butterflies with 3 sets of 10 with cables and dumbells. Then do incline bench--same grip as normal bench. Do 3 sets of 10. It will feel awkward at first, but you will get it down.

http://leehayward.com/blog/bench-press-deadlift-duo/

Triceps- Next do triceps pull downs. Get a good weight. Do 3 sets of 10. Then do skull crusher. It's tricep extenions on a bench. Don't drop it on your face.