The 6 worst things to do for fat-burning

            I have been talk to you all on the do’s of exercising but now I am going to focus on some do nots of exercising. More specifically the six things you do not want to do when fat-burning.

1.      Doing isolated Exercise: These one-muscle-at-a-time movements do not stimulate enough of your muscles to build proper muscle or expend enough energy to maximize your calorie burn. You need to stimulate as many muscles as you can to expend as much energy as possible.

2.      Working Out with Machines: Machines, although cool and sleek looking, do not help in muscle development. They alter the body’s natural movement and restricts your range of motion. This limits your ability to fully activate all of your muscles which means less fat burning.

3.      Doing Long Bouts of Cardio: Long runs will help burn some calories but the problems is that it does not jump start your metabolic rate for fat burning. This does not mean you need to stop doing long runs if you really enjoy them but you should focus more on High Intensity Interval Training, HIIT, which is alternating peaks and valleys of cardio.

4.      Doing Only Crunches and Sit Ups to Get Six Packs: Having the ability to do a 100 crunches at a time will not result in getting those abs you desire. The main thing preventing your abs from showing is that stubborn layer of belly fat or the “ab flab”. This can only be removed by proper diet and carb/sugar cutting.

5.      Repeating the Same Workouts over & Over: Our bodies have an amazing capacity to adapt quickly and hit the dreaded plateau. We need to consistently be changing things up, not causing muscle confusion, but doing a set routine for a time then changing the routine to focus on different aspects. For me I started off with isolation exercises and when I stopped seeing results I began to focus on cardio for fat loss. I am now focusing on strength and building up to Olympic lifts.

6.      Doing Long Workouts: Doing long work outs do not make for an effective workout. For fat burning exercises they can be accomplished in an average of 20-30 minutes, strength building should not take more than 45 minutes mostly to do with rest in between sets. 

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10 Loaded Carries to Build Strength

The strength training program I have laid out for you is a good foundation to build upon. If during your time during strength building you notice that you can lift more and more, but you just cant seem to get over a slump. Or you hit a wall. Loaded Carries will be the thing to get you through that slump or over that wall.

            Loaded carries have huge benefits to you. Essentially what you do is you pick up something heavy and instead of setting it right back down, as you normally would at the gym, you go for a walk with it. Carries help you by continuing muscle gains by working them in new ways, targeting fat loss and increasing total body strength. It also helps to develop core and grip strength, that are important for heavy lifts and Olympic lifts.

The Top Ten Loaded Carries

1.      Yoke Carry: Lift to move the most weight. You use a barbell on your back, as during a squat, with weights hanging from it then walk forward.

2.      Farmers walk: Pick up two equal weighted objects and walk forward.

3.      Suitcase Carry: Pick up one weight and walk forward.

4.      Barbell Zercher Carry: Carrying the weight, on a barbell in the crook of your elbow and walking forward.

5.      Barbell Overhead Carry: An overhead press with a barbell at the peak of your lift walking forward.

6.      Barbell Rack Carry: A front squat hold with a barbell walking forward.

7.      Duck walk: Holding an object between your legs and walking with it. Imagine picking up a beer keg and walking with it.

8.      Bear Hug: Involves wrapping your arms around an object and lifting it to chest height and holding it securely by pressing it against your chest. Do not clasp your fingers together in the front.

9.      Fireman’s Carry: Picking a person, or weighted doll, over your shoulders and walking with them. It is very useful for fire-fighters.

10.  Sled pulls: Put some weight on a small flat object with a rope on it and pull it using your lower and upper body.

Loaded Carries can be used in anyone’s fitness plan. If your training is based on endurance, use light loads and longer carries. If your training is based on core stability and strength, use some harder variations of the carries. No matter which way it is you will see remarkable improvements in grip and core strength, along with endurance.  

How too choose a multi-vitamin

            So I know it can be very confusing too choose a multivitamin from the store shelves due to all those brand names out there and varieties they have. What I am going to discuss today is what to look for when picking out your multivitamin pack.

1.      Read the label carefully. Make sure the vitamin pack you are choosing has the proper percentages and serving size.

2.      Get the basics. Most vitamin packs have C, B1, B20, and B6, folic acid, k and potassium. To name a few. There should be a good amount of all of these in each serving.

3.      Look for the Extras. Make sure that the vitamin pack has the additional nutrients like antioxidants or formulation blends for specific conditions or purpose.

4.      Make sure too buy a proven vitamin pack for your specific gender and age group.

5.      Remember to not overdo it. Multivitamins are meant to help fill in the nutritional gaps that food cannot fill in on its own. Too much of concentrated vitamins can led to build up and could potentially become toxic.

Now an interesting note is that most multivitamins do not contain enough vitamin D or calcium in it and should be ingested as an additional supplement, unless your diet is rich with milk, fish and/or calcium fortified foods and beverages.

Also men’s multivitamins traditionally have less iron in them because men need less in their system. While the opposite is true for women who need more levels of iron and folic acid for reproductive health.

The last thing to note is that multivitamins do not last forever. So make sure to check the expiration date and too store in a cool dry space out of the reach of children. 

Choosing the right Protein Powder

            You have or will notice it is difficult to determine what type of protein you should be choosing for your specific goal set, gaining or losing weight. I am personally still trying to find the right amount of protein to sugar intake because the better tasting proteins will have high amounts of protein and sugar with it. While the protein powder that is better for cutting is lacking in taste due to the amount of sugar and other flavors in it.

            Basically what you want too look for in protein powder is four things.

-          Types of Protein used

-          Flavors and sweeteners used

-          Cost per serving or per gram of protein

-          Additional ingredients used to enhance the product’s benefits

1.      The types of protein used can be categorized as animal or vegetable based proteins. The more popular Animal proteins, milk, whey, casein, beef and egg white, are better tasting and more nutritionally superior to vegetable proteins. They consist of soy, rice, pea, hemp and sprouted grains. Most people using vegetable proteins do so as a part of a vegetarian life style. Animal proteins are better suited for gaining weight and muscle.

2.      Flavoring of protein powders falls into three categories. No flavors, artificial/natural flavors or a combination of them both, and only natural flavors. The no additional flavored protein powders are more tailored to cooking or baking. Helps create a somewhat healthy and protein filled baked goodie. The artificial flavors are all approved for use in food products by all relevant regulatory agencies, so they have no effect on the nutritional value of the protein powder. But health conscious people still prefer the naturally sourced forms of sweeteners and flavors.

3.      The cost per serving is a somewhat crucial indicator of quality protein. The problem that arises with this though is that most protein powder manufacturers do mixes of protein called their proprietary mix, this is a problem because different types of protein cost different amounts and the manufacturer will never show the exact mix ratio. Ideally you will want to buy the smallest amount you can of a protein powder the first time you test it out. A two-pound tub of protein powder will only yield 25-30 servings, which can be easily burned though in a little over a month. But once you find a protein you really enjoy you should buy the biggest amount as possible for the price break advantageous.

4.      The addition of ingredients to protein powder is great for boosting the quality of protein powder. Some additional ingredients to be aware of in protein powder is lecithin granules, a healthy fat from soy, amino acids and glutamine. There should be a few grams of each per servings.

This is just a brief explanation of what to look for in protein powder. I believe I will be writing a more indepth article about this topic in the near future.  Here is a more detailed guide http://www.nutritionexpress.com/article+index/authors/mark+g+taylor+ms/showarticle.aspx?articleid=896 

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Weight loss training

   So as most of you have noticed I have been focusing a little too much on weight training and strength building. So for today’s post I am going to discuss some workout tips for fat loss then lay out a workout schedule for you.

            The tips I am going to discuss are…

1.      Lift weight to lose weight

2.      Don’t skip the cardio

3.      Abs work outs are great but efficient

4.      Yoga and Pilates

5.      Consistency

Let’s begin with lift weight to lose weight, simple enough of an idea isn’t it. As I have laid out in the previous post of strength training, lifting weight causing considerable muscle performance, burning calories. As for men strength training, with proper calories in take, will cause muscle’s to grow but with women, who have lower amounts of testosterone and eat a lower calorie diet, wont bulk up on muscles and instead will have more defined toned muscles. When women focus on building muscle it will help maintain a higher resting metabolic rate, which means a more efficient calorie burning body and help maintain muscle mass as women age.

Don’t skip the cardio or aerobic exercises. This usually means running and jogging, while it is a great way to burn calories it also takes a considerable amount of time and effort to burn an effective amount of calories. So for the men and women with busy lives but still need that aerobic exercise try HIIT exercise or High Intensity Interval Training. This is where you run or bike at about 90% of your max speed for short bursts of time, then slow down for a few minutes then ramp it back up for maximum calorie burning efficiency.  

Abs are great to train and will help with stabilizing yourself with compound exercises, but ab exercises focus on building ab muscle and not on burning calories. It’ll be hard to see your ab muscles if they are covered in a layer of fat. So focus more on calorie burning exercises then on ab exercises.

Let’s not forget about the benefits of Yoga and Pilates. These two sets of exercises focus directly on calorie burning and flexibility, along with core development. This combination of calorie burning and flexibility will help with recovery and better at lifting. Ideally you will want to do these types of exercise about twice a week.  

The last and most important tip is to be consistent. It does not help you at all when you work out for a solid week then take a week off, it only causes confusing with in your body. You should never wait more than 3 days between workouts. The National Weight Control Registry, a database of thousands of people who’ve been able to successfully maintain their weight over the years, says that regularity is important. 

Weight Loss Workouts

Monday: Cardio Day

-          HIIT Routine: 15 minutes on treadmill - Light jog for 2 minutes at raised angle to the floor. At 2 minute mark increase speed to 90% of max running speed for 30 seconds, then drop back to resting speed, 30% of max running speed for 1 minute. Then raise again to 90% of max speed for 30 seconds. Continue this until 15 minute mark is reached.

Tuesday: Weight/Yoga

-          Weight training: Squats 3 sets of 8-10 at comfortable weight. Don’t need to push to hard

o   Bench press: 3 sets of 8-10 at comfortable weight

o   Overhead Press: 3 sets of 8-10 at comfortable weight

-          Yoga: most gyms offer hour long classes, if not then look for beginner yoga videos on YouTube.

Wednesday: Rest

Thursday: Cardio Day

-          Distance running: Either on treadmill or outside with GPS tracker (Most phones have apps for this)

-          Run at least 2 miles as quickly as you can.

Friday: Weight/Yoga

-          Weight Training: Squats: 3 sets of 8-10 at increased weight from Tuesday’s weight. 5 or 10 pounds

o   Deadlift: 3 sets of 8-10 at comfortable weight

o   Up right row: 3 sets of 8-10

-          Yoga

Saturday: Cardio

-          HIIT Routine: Try and surpass 15 minutes.  

Sunday: Rest Day

Strength Building

            Alright so in previous posts and articles I have discussed strength building. But what is it exactly? Well it is exactly what you think it is when you hear the name, it is a work out procedure to build strength and form. The work out structure is based on the 5x5 scale. Where you do a few set workouts of five sets of five reps every other day. So generally you are in the gym three to four days a week with a rest day in between.

            The workouts are centered around the use of a Olympic barbell and do compound lifts, that is for those who don’t remember is where you use groups of muscles to do lifts. The exercise used are squats, bench press, overhead press, deadlifts and upright rows. Lets outline the work out now.

One rep max= 1RPM

Monday

1.      Squats- 5x5 at 90% of 1RPM- so if your one rep max is 150lbs then you do 5 sets of 5 reps each of 135lbs

2.      Overhead press (Standing)- 5x5 at 90% of 1RPM

3.      Deadlift- 5x5 at 90% of 1RPM

Tuesday- Rest day

Wednesday

1.      Squat- 5x5 at 90% of Monday weight – this allows you to tighten your muscles for Fridays work out

2.      Bench press at 90% of Monday weight

3.      Upright Row at 90% of Monday weight

Thursday- Rest day

Friday

1.      Squat- 5x1 at 1RPM- If you can do more then one rep add weight by increments of 5lbs until you can only do one or none at all. This is now your new 1RPM.

2.      Overhead Press- 5x1 of 1RPM – Same rules apply as squats

3.      Deadlift- 5x1 of 1RPM – Same rules apply as squats

Saturday-Sunday: Rest day

Then on Monday you start the exercise over but switch the beginning exercises. So if you do as I have laid out for Monday with squats, overhead press then deadlift, you switch to squats, bench press and upright rows. This will cause a small amount of muscle confusion.

Also please remember the few rules of strength training.

-          Rest often, don’t do each set of reps one right after another, rest about 3-5 minutes in between and take rest days. You should never exercise every day, it hurts your muscle too much.

-          Don’t exercise until muscle failure. It wont allow you too get the proper power for the next exercise day.

-          Drink a lot of water, a gallon a day and eat more then 3000 calories a day.

-          Protein, protein, protein. Eat your weight in grams of protein. Example I weight 190lbs so I try to eat 200 grams of protein a day.

-          Stretches, do about 5-10 minutes of stretches after your exercise. This will allow your muscle to stretch and expand. 

Review of Bearded Fitness

            Let us take a look at what my site, Bearded Fitness, has to offer you. First and foremost is the content of my blog. I give you, the readers, and quality information regarding the fitness life style and how to get started. From workout programs to quality nutrition plans. Whether you want too loose weight or gain, I have the answer for you.

            You can find the answers I have on the feed page of my blog, where I routinely update content or on the side of my blog as additional pages, where I give you a more in depth analysis of fitness principles. The content of my blog feed is filled with workout schedules, Eating Habits, nutrition, debunking common myths within the field of fitness, and even recommendations on products I personally have tested and blogs I find joy in.

            The more in depth writings I have on additional pages, found to the write of your screen, include How to Build Muscle/Strength, How to Eat 3000 Calories in a Day and the Top 10 best Supplements. Now I know what you must be thinking, “That’s not a lot of information” or “What else can you tell me?” and what I say to that is, please be patient. I am one man trying to provide you with the best quality service I can. It will take time but don’t worry I will be routinely updating Bearded Fitness.

            Just recently I have created an additional site, with the help of Café Press, for the sale of Bearded Fitness Merchandise!! So please stay tuned as I will be adding more products and content for your pleasure. 

Sneeze Page

            In my last few posts I have looked at a variety of products and workouts for you guys to get a base of understanding for your fitness goals. Today I am going to review a few of them and try and establish a more grounded routine.

            Yesterday on October 3, “Product Recommendations”, I discussed some product recommendations for mass gainers and fat cutters, the Syntha-6 and Hydroxycut. As a rule of thumb for this fall and winter season I suggest to just use a protein shake like Syntha-6 and work on building mass and strength then weight loss. This is because during the winter times our bodies are trying to put on fat to keep us warm.

            `I would also continue to use the supplements I discussed in October 2’s post, “Let’s review Some Supplements”, Amino Acids, Vitamin Packs and Protein Shakes with Carbo Gains. These products will help anyone, especially during bulking session, to add on that much desired weight.

            In a Page Link on the right hand side of my blog you will notice a link called How to Build Muscle/Strength, this is a brief discussion and tips on how to truly build muscle, but it contradicts one of my earlier posts “Work Out Schedule”. In this post I layout a beginner’s workout schedule which will work on separate muscle groups each day at the gym, throughout the week. While this is crucial for cutting fat, it doesn’t do much for building muscle. I would suggest for beginners to work more on separate muscle groups as I had laid out in my workout schedule post until you have built up a little muscle, cut fat and really focused on how to lift properly. Once this is done I would switch over to the strength building exercises in the How to Build Muscle/Strength post, that way you know how to lift properly and can really focus on the gains from lifting. 

Product Recommendations

                As a installment to yesterday’s post I am going to make some product recommendations for supplements. Now as I said in my previous post, Let’s Review Some Supplements, I said that these supplements are what work for me and that I have spent the better part of 2 years discovering them. So what I want to do today is discuss a starting point for mass gainers and fat cutters.

Mass Gainers:

                The goal of Mass gainers, or muscle builders, is too eat more calories than they expend. This is mostly a dietary concern that I will discuss later in future post, but a crucial factor is protein and thus finding a great quality protein shake is a necessity. I began my fitness journey with Syntha-6, a lean muscle building agent with three grams of sugar and twenty-two grams of protein per serving. It also gave me a healthy dose of dietary fiber and calcium along with a great boost of amino acids.

                Syntha-6 would be a great product if you are rather over weight because it will allow you too still get the healthy buildup of protein but without all the fat and sugar in a normal diet. I usually consumed around 2-3 servings a day, one in the morning between breakfast and lunch, and another after the gym. Sometimes one before the gym as well, if I didn’t get enough dinner.

Fat Cutters:

                A great supplement that I have heard some really positive reviews of, and plan to use this cutting session or bikini session, is Hyrdoxycut Hardcore Next Gen. Hydroxycut provides a scientifically proven mix to amplify weight loss, thermogenesis and enhances mental focus. They can achieve this will a mixture of Green Coffee, Caffeine, Scullcap and Coleus. I know these term don’t make much sense but esstential what these products do independently is crucial.

1.       Green Coffee acts a blocker of fat within your body.

2.       Caffeine Anhydrous is essential what you get in your morning cup of coffee only more purified. It acts as a trigger for thermogenesis, increased energy and enhanced focus.

3.       Scullap or Blue Scullcap act as an anxiety reducer, essential improving your mood for the gym.

4.       Coleus works in tandem with caffeine, essential improving mood, motivation and energy.

Lets Review some supplements

            Today I am going to giving you guys, and gals, some products that I truly enjoy for my workout routine. A brief introduction of the products I use are Cellucor’s C4 pre-workout, ON’s Amino Acids, “ANIMAL” Vitamin Pack, Dymatize Nutrition’s Protein shake and Now Sports Carbo Gain. As you have noticed I do not have one specific brand that I use over and over again. That is because of my personal body type and motives, each person is going to feel differently from each product, so there is no “right” product supplements too use. These are just the ones I have found to be most beneficial.

            Let’s start with Cellucor’s C4 Pre-Workout watermelon flavored, this is a powerhouse of vitamins and minerals needed to get a body going for a maximum impact workout. It is used about an hour before the gym, as if pre-workout didn’t specify enough, the main ingredients used are what is called the explosive energy blend. A mixture of Caffeine Anhydrous, velvet bean seed extract and tetramethyluric acid. This blend gives you a sheer boost of energy for the gym, so you can push hard faster and longer. But be careful with the dosage, start out small and work your way up.

            Next, my go to supplement, ON’s Amino Acid. As stated in previous articles amino acid is essential muscle recovery and building. The best part of amino acids is that you can drink them at any time you need a little pick me up. In the morning, afternoon or night, before, during and after the gym. But I would not recommend going past 3-4 servings in a given day, you need other sources of amino acids too truly build a better body.

            Next would be ANIMAL Vitamin pack. This pack is a mixture of various vitamins for performance, antioxidant, digestive enzymes and even more amino acids! There is so many vitamins in this pack that I could spend hours just listing them. ANIMAL vitamin pack is what I use to finish off a work out to replenish my body. But you can also eat them before or during a workout to give you that much needed push. This type of supplement is a little more then what is needed for beginners or people just looking too loose weight, but it is essential for mass gainers and athletes.

            The last two supplement I am going to discuss is Dymatize Nutrition’s Protein shake and Now Sports Cardo Gain, the reason I am going to discuss these to simultaneously is because I take both of these supplements at once. The protein shake is filled with 21 grams of protein, 130 calories, 4 grams of basic vitamins and only 4 grams of sugar. While the Carbo Gainer is 63 grams of carbohydrates and 2 grams of sugar. With this combination it creates a power house for muscle repair and growth. Once again these types of supplements are not really needed for beginners and definitely not for those looking to lose weight. These are for the mass gainers mainly.

            I personally believe that all these supplement are a 5 out of 5 stars. They are all at a reasonable price, available at most vitamin stores such as the Vitamin Shop and GNC or online at various retailers. 

Blogs we all can enjoy

            Today I am going to talk a little bit about some of the top bloggers in the fitness world. Lets begin with my personal favorite and also previously mentioned blogger Adam Bornstein of Born Fitness.

http://www.bornfitness.com/blog/

As stated in my previous post I really enjoy Adam’s approach to fitness training and diet coaching. He really cares for the people who read his blog and has created a rather impressive testimonial list. I would recommend his works for anyone trying to get some very detailed information about nutrition and targeting specific muscle groups.

            Although I do believe he does into too great of detail for the average novice to really understand. I mean I have been exercising for the past 2-3 years and I still didn’t completely understand everything he said in only a few blogs I have read. So I would suggest that if you want to read Adam’s blog and retain content, keep a pen a paper handy.

http://www.negharfonooni.com/2015/09/25/thats-that-shit-i-dont-like/

            A new blog that I have recently come across is Eat, Lift and Be Happy by Neghar Fonooni. Her blog is catered towards women and is all about how women can achieve and maintain a healthy and happy lifestyle. Her blog is centers on empowering women and creating an atmosphere of self-love and acceptance. I’m a guy and I still love looking through her blogs from time to time and just absorbing her positive mindset about the world and life she lives.

            As a fitness blog I feel that it is a great resource for women who are just starting to better their nutrition and for women who have spent years developing that lifestyle. In my mind this is a great blog, 10 out of 10 stars.

http://www.nerdfitness.com/blog/

Another blog I have found great joy in is Nerd Fitness. This blog is written by a group of individuals who, as you guessed it, Nerds. They are men and women who have come together to form a group under their flag of nerdiness and fitness.

I enjoy this blog because it creates a sense of community with its members and gives highlights to individual’s personal fitness accomplishments. I just viewed it today and they discuss Mike, last name withheld, and his amazing transformation from a overweight man to a powerhouse of muscle. The blog didn’t just what Mike did in the gym and how he ate to change himself, but also went into who he was before he began his journey with Nerd Fitness. I, and most likely you, can find his story motivating. 

Lets Analyze a Born Fitness Blog

Let’s take a look at one of my favorite blogger, Born Fitness, written by Adam Bornstein. I enjoy Adam's blog because it not only gives useful information about fitness and proper nutrition it also gives you motivation techniques and testimonials from people he has actually helped. 

The Born Fitness blog itself has a very easy to navigate site with tabs on the left side of the page for Fitness, Motivation, Nutrition, Recipes and Testimonials. There is also an easy to use search bar for the quick questions you might have. On the right side of the page there are quick links to posts of the week for each of the categories on the opposite side, giving the page a nice framing look too it. Within the middle of the page is the author’s latest content. The most recent article being “The New Rules of Specialization: How to ad Muscle Mass”. I found this article personally very insightful.

Adam doesn’t speak in his writing as a third person or as a friend really, he speaks as a teacher would or in this case as a trainer. The content within this post was perfect, he presented the material straight forward, clearly and sectioned it too make it easier to read.

Basically what Adam said was, “Muscle Mass doesn’t just happen, and it takes time to grow” Muscle growth is the result of three factors: Muscle tension, Metabolic Stress, and Muscle damage. 

1. Muscle tension is how much strain you put your muscle through during a rep, such as a bench press. When you reach the height of your bench press your chest muscle’s relax, to create tension you need to squeeze your muscles, as though you were raising the bar in the press, at the height of your extension

2. Metabolic stress is the burning feeling you get when you work a muscle hard. The more you work the warmer it gets, to a certain limit. To work this is to vary your weight and reps so you are doing a high weight where it takes an effort to reach 8 reps.

3. Muscle damage is the simple tearing of muscle that I know sound bad but it happens whenever you lift anything heavy. It’s all natural. But after a time your muscles become used to this “tearing”, so to combat this you need to either change up your work out, increase weight or stretch your muscles while lifting.

Adam also goes into a workout duration focusing on specific body parts. This I believe is a little too much for beginners like ourselves. So we will stay with the first workout schedule I have laid out in my previous post. 

I have provided you the link to the article I was discussing below.

http://www.bornfitness.com/the-new-rules-of-specialization-how-to-add-muscle-mass/ 

Work Out Schedule

When developing a work out structure remember to section of muscle groups for each day.
You should section off muscle as such
1. Chest and Bicep
2. Shoulders, Triceps and Back
3.Leg Day (All lower body exercises)
This sectioning can be adjusted as you see fit but this is what I original started at for basic health and fitness.
Before we go into the actual exercises you need to do a warm-up. This will consist of a 10-15 minute jog, this you will complete after stretches.
http://www.muskingumrecreationcenter.org/2014/07/the-benefits-of-stretching/
Above is a link of the benefits of stretching.

Here is a basic guide for stretches. By no means do I expect you to do all of these stretches. Pick about 4-5 stretches and take 5 minutes to do them. Afterwards you should step onto a treadmill for some light aerobic exercise. Set the timer for 10-15 minutes with the incline on at least a 5. This will make you have to push harder through your warm-up. The speed you need to set at a level that cause you to pick up your feet into a light jog. Do your best too keep this job up through the 15 minutes. If you cant don't be discouraged you will get there.

Now lets section of this groups into days of the week with proper rest days in between.
Monday- Chest and Biceps
Chest

1. Barbell Bench Press- 4 sets of 5-8 reps
2. Dumbbell Bench Press- 4 sets of 8-12 reps
3. Pec Deck (Also called the hug machine) Burn round- 50 reps as few sets as needed

Biceps

1. Standing Dumbbell Curl- 4 sets of 5-8 reps
2. Alternating Dumbbell Curls- 4 sets of 8-12 reps
3. EZ Bar Curl- 4 sets of 8-12 reps
4. Cable Bicep Curl- Burn round- 50 reps in as few as needed sets

Tuesday- Rest day

Wednesday- Shoulders. Triceps and Back

Shoulders

1. Over head Barbell Press- 4 sets 5-8 reps
2. Arnold Press- 4 sets of 8-12 reps
3. Over head Dumbbell Press- 4 sets of 8-12 reps
4. Lateral Raise- Burn Round- 50 reps in as few sets as needed

Triceps

1. Triceps Extension- 4 sets of 8-12 reps
2. EZ Bar Skull Crushers- 4 sets of 8-12 reps
3. Triceps Cable Pull downs- Burn round- 50 reps in as few sets as needed

Back

1. Dead-lift- 4 sets of 5-8 reps
2. Compound Row- 4 sets of 8-12 reps
3. Up Right Row- Burn Round- 50 reps in as few sets as needed

Thursday- Rest Day

Friday- Leg Day

1. Back Squats- 4 sets of 5-8 reps
2. Leg Curl- 4 sets of 8-12 reps
3. Leg Extension- 4 sets of 8-12 reps
4. Lunges- Burn Round- Lunge walk 25 feet, rest and walk back (Total of 50 Feet)

Saturday- Rest day

Sunday- Rest day

The weights you add to each exercise will depend on you. What you want is to have weight for each exercise so that it is difficult to reach 12 reps. If you can reach past 12 reps add five pounds to your weight for the next round and do this until it is difficult to reach 12 reps.