I will be running a 10 week cycle, 1 session every 5 days.
Here is my Diet:
Meal one:
Protein Shake ( 1 scoop Opt. Whey, H20, Splenda)
1/4 cup oatmeal (splenda, 1 tsp. peanut butter)
Meal two:
6oz. Chicken
1/4 cup oatmeal
Meal three:
6oz. Chicken
Salad
1 cup brocolli
meal four:
1 cup egg whites
Meal Five:
protein shake
Workout Routine: (taken from www.davedraper.com)
Week 1
Monday: Legs
Triset:
Lunges 3 sets of 8-12 reps (no rest)
Leg Curls 3 sets of 8-12 reps (no rest)
Squats 3 sets of 8-12 reps (1 minute rest)
Triset:
Leg Press 3 sets of 8-12 reps (no rest)
Leg Curls 3 sets of 8-12 reps (no rest)
Leg Extensions 3 sets of 8-12 reps (1 minute rest)
Modified Triset:
Calf Raises 3 sets of 8-20 reps (15 sec rest)
Calf Raises 3 sets of 8-20 reps (15 sec rest)
Calf Raises 3 sets of 8-20 reps (1 minute rest)
Notes:
1) Since all I have for calves at home is a standing calf raise machine, I loaded the stack up and did 20 reps to failure. Then I rested 15 seconds and did as many reps as possible to failure. After a 2nd 15 second rest I performed as may reps as possible again to failure with the same weight. After that, rested 1 minute and repeated the sequence.
2) The routine took me 35 minutes to complete
Tuesday: Chest & Back
Superset:
Incline Bench Press 3 sets of 8-12 reps (no rest)
Wide Grip Pullups to Front 3 sets of 8-12 reps (1 minute rest)
Superset:
Chest Dips 3 sets of 8-12 reps (no rest)
Chinups with reverse grip 3 sets of 8-12 reps (1 minute rest)
Superset:
Bench Press 3 sets of 8-12 reps (no rest)
One Arm Rows 3 sets of 8-12 reps (1 minute rest)
Superset:
Stiff Arm Pulldowns 3 sets of 8-12 reps (no rest)
Flyes 3 sets of 8-12 reps (1 minute rest)
Dumbbell Pullover 3 sets of 8-12 reps (1 minute rest)
1) The routine took me 40 minutes to complete
Wednesday: Shoulders and Arms
Giant Set:
Incline Curls 3 sets of 8-12 reps (no rest)
Triceps Dips 3 sets of 8-12 reps (no rest)
Hammer Curls 3 sets of 8-12 reps (no rest)
Reverse Wrist Curls 3 sets of 8-12 reps (1 minute rest)
Giant Set:
Lying Dumbbell Triceps Extensions 4 sets of 8-12 reps (no rest)
Concentration Curls 3 sets of 8-12 reps (no rest)
Triceps Pushdowns 3 sets of 8-12 reps (no rest)
Wrist Curls 3 sets of 8-12 reps (1 minute rest)
Superset:
Upright Rows 3 sets of 8-12 reps (no rest)
Lateral Raises 3 sets of 8-12 reps (1 minute rest)
Superset:
Behind The Neck Press 3 sets of 8-12 reps (no rest)
Bent Over Lateral Raises 3 sets of 8-12 reps (1 minute rest)
Notes:
1) This routine will pump every single fiber in your arms. Trust me :-)
2) It took me 50 minutes to complete
Thursday: Abs and Cardio
Giant Set:
Leg Raise + Crunch 3 sets of 25 reps (no rest)
Crunches 3 sets of 25 reps (no rest)
Knee Ups 3 sets of 25 reps (no rest)
Leg Raises 3 sets of 25 reps (1 minute rest)
Stationary Bike
20 minutes
Notes:
1) The Ab Routine took me 7 minutes to complete.
2) To perform the Leg Raise + Crunch exercise, just raise your legs to a 90 degree angle, crunch, lower your legs and torso. Repeat. It's a killer.
3) For the bike, I would start slowly for the 1st minute, accelerate on the 2nd, go faster on the 3rd, even faster on the fourth, go all out on the 5th. After the 5th minute I would just start the sequence again. I would do four of these sequences in the 20 minutes. If this technique looks familiar, it is. I borrowed it from Bill Phillips' Body for Life book. Its an awesome way to do cardio.
Friday: Legs
Repeat Monday workout
Notes:
1) Ouch!!!!!!!!!!!!!!
Saturday: Upper Body
Superset:
Behind the Neck Press 4 sets of 8-12 reps (no rest)
Chinups with Reverse Grip 4 sets of 8-12 reps (1 minute rest)
Superset:
Incline Bench Press 4 sets of 8-12 reps (no rest)
Dumbbell Pullover 4 sets of 8-12 reps (1 minute rest)
Superset:
One Arm Dumbbell Row 4 sets of 8-12 reps (no rest)
Bent Over Lateral Raise 4 sets of 8-12 reps (1 minute rest)
Superset:
Barbell Curl 4 sets of 8-12 reps (no rest)
Triceps Dips 4 sets of 8-12 reps (1 minute rest)
Superset:
Reverse Barbell Curl 4 sets of 8-12 reps (no rest)
Wrist Curl 4 sets of 8-12 reps (1 minute rest)
Notes:
1) I was thanking Dave on this one as soon as I was done and looked at the mirror. I had a massive pump Everywhere!!!!!!!! Awesome Routine!
2) It took me 60 minutes to finish.
3) Even though it looks like the arms are receiving less stimulation, they really aren't. Biceps are being hammered on the Chinups, Rows, and Reverse BB Curls. Triceps are being hammered on the Presses and Pullovers.
Sunday: Abs and Cardio
Repeat Thursday
Week 2
Notes:
1) Same Routine as Week 1 but increase the number of sets from 3 to 4. This will make every routine 10 minutes longer.
2) The Saturday Upper Body Routine changes to the following:
Superset:
Incline Bench Press 8x10 (no rest)
Wide Grip Pullup to Front 8x10 (1 minute rest)
Superset:
Dumbbell Curls 8x10 (no rest)
Lying Triceps Extensions 8x10 (1 minute rest)
Superset:
Upright Rows 3x10 (no rest)
Bent Over Lateral Raises 3x10 (1 minute rest)
This routine takes 55 minutes to complete
Week 3
Notes:
1) Same Routine as Week 1. Keep the number of sets at 4.
2) Perform the following Saturday Routine
Superset:
Behind the Neck Press 4 sets of 8-12 reps (no rest)
Chinups with Reverse Grip 4 sets of 8-12 reps (1 minute rest)
Superset:
Incline Bench Press 4 sets of 8-12 reps (no rest)
Dumbbell Pullover 4 sets of 8-12 reps (1 minute rest)
Superset:
One Arm Dumbbell Row 4 sets of 8-12 reps (no rest)
Bent Over Lateral Raise 4 sets of 8-12 reps (1 minute rest)
Superset:
Barbell Curl 4 sets of 8-12 reps (no rest)
Triceps Dips 4 sets of 8-12 reps (1 minute rest)
Superset:
Reverse Barbell Curl 4 sets of 8-12 reps (no rest)
Wrist Curl 4 sets of 8-12 reps (1 minute rest)
Week 4
Notes:
1) Same Routine as Week 1. Increase the number of sets to 5. Each routine will now last 10 more minutes.
2) Perform the following Saturday Routine:
Superset:
Incline Bench Press 10x10 (no rest)
Wide Grip Pullup to Front 10x10 (1 minute rest)
Superset:
Dumbbell Curls 10x10 (no rest)
Lying Triceps Extensions 10x10 (1 minute rest)
Superset:
Upright Rows 3x10 (no rest)
Bent Over Lateral Raises 3x10 (1 minute rest)
The routine above will take a maximum of 70 minutes to complete.
