Intermittent Fasting

One Big Meal: 120g Of Protein o 1 Meat Portion o 2 Protein Scoops 1 Serving Of Complex Carbs

6/9/2013 6:41:00 AM

6/9/2013 6:41:00 AM Monday 1: Upper Day One Bench Press - 2 sets of 8-12 Military Press - 2 sets of 12 Skull crushers - 2 sets of 15 Chins - 2 sets to failure (add weight if you can get over 15 reps) Barbell Rows - 2 sets of 10 Wednesday 1: Lower Day One EZ Bar Curls - 2 sets of 12 Hammer Curls - 2 sets of 15 Seated Calf Raises - 1 set of 15 (with 5 second pause at the bottom of each rep) Stiff-Leg Deadlifts - 2 sets of 15 Hack Squats - 1 set of 8 and 1 set of 20 Friday 1: Upper Day Two Incline Dumbbell Press - 2 sets of 8-12 Dumbbell Military Press - 2 sets of 12 Dips - 2 sets of 12 (add weight if necessary) Wide Grip Pulldowns - 2 sets of 10 Deadlifts - 1 set of 8 and 1 set of 4 Monday 2: Lower Day Two Alternate Dumbbell Curls - 2 sets of 12 Plate Twists - 3 sets with as much weight as possible Leg Press Calf Raises - 1 set of 15 (with 5 second pause at bottom) Lying Leg Curls - 2 sets of 12 Squats - 1 set of 8 and 1 set of 20 Wednesday 2: Upper Day Three Decline Bench Press - 2 sets of 8-12 Machine Shoulder Press - 2 sets of 8 Close Grip Bench Press - 2 sets of 15 Chins - 2 sets taken to failure T-Bar Rows - 2 sets of 10 Friday 2: Lower Day Three Preacher Dumbbell Curls - 2 sets of 12 Zottman Curls - 2 sets of 15 Standing Calf Raises - 1 set of 15 (with 5 second hold at bottom) Sumo Squat - 2 sets of 15 Leg Press - 1 set of 20 taken to failure

High intensity workouts with 60 sec rest between sets, 90 sec rest between
DAY 1: Chest, Back, Abs Bench 3 sets, 6-10 reps T-bar Row 3 sets, 6-10 reps Incline bench 3 sets, 6-10 reps Latpulldown to front 3 sets, 6-10 reps Dips or Decline bench 3 sets, 6-10 reps Shrugs 3 sets, 6-10 reps Flys (any type) 2 sets, 10-12 reps Reverse flys 2 sets, 10-12 reps Stiff-leg deadlift 3 sets, 10-12 reps Rope ab crunch 3 sets, 10-15 reps Reverse crunch 3 sets, 10-20 reps

6/9/2013 6:41:00 AM

DAY 2: Shoulders, Arms Behind the neck shoulder press 3 sets, 8-10 reps Military press 3 sets, 8-10 reps Preacher curls 3 sets, 8-10 reps French press or "skull-crushers" 3 sets, 8-10 reps Shoulder raises (any type) 2 sets, 8-10 reps Hammers 3 sets, 8-10 reps V-bar tricep press 3 sets, 8-10 reps Forearm curls 2 sets, 8-10 reps Reverse forearm curls 2 sets, 8-10 reps

DAY 3: Final Workout Bench 2 sets, 6-10 reps T-bar Row 2 sets, 6-10 reps Incline bench 2 sets, 6-10 reps Latpulldown to front 2 sets, 6-10 reps Behind the neck shoulder press 1 set, 8-10 reps Military press 1 set, 8-10 reps

Either curl exercise 2 sets, 8-10 reps Either tricep exercise 2 sets, 8-10 reps Stiffleg deadift 1 set, 8-10 reps Normal floor ab crunch 2 sets, 10-20 reps Reverse crunches 2 sets, 10-20 reps

High Intensity Interval Sprints

Warm Up: Prisoner Squat 10 Reps Waiter's Bow Do 10 reps

6/9/2013 6:41:00 AM

(Pinch the skin of your lower back. Push your hips back and bow forward as far as you can while squeezing an inch of skin. Contract your glutes and stand back up.) Elbow-to-Instep Lunge Do 6 reps a leg

(Step forward with your left leg and place your right hand on the floor. Press your left elbow down toward your left instep. Do 6 reps a leg.) Single-Leg Romanian Deadlift Do 6 reps with oneleg, then 6 with your other leg.

(Stand on one foot. Keeping the arch in your spine, push your hips back and lower your hands. Press your heel into the floor to return to standing.) Lunge Alternate for 6 reps per leg. Leg Swing Do 6 reps with each leg. Workout: REPS 1 1 3 OR 6*

EFFORT 50% 75% 100%

TIME 60 sec 60 sec 30 sec

REST 60 sec 60 sec 90 sec

High Intensity Interval Training

Round One: > Burpees > Mountain Climbers > Jumping Jacks Three circuits: 10 reps first round, 15 reps second round and 20 reps third round. Non-stop no rests. > Jump rope 3 minutes Rest 1 minute Round Two: > Walking Lunges with Kettlebell exchange underneath leg > Pushups > Lunge Jumps > Walk-outs (inchworms) Three circuits: 45 seconds per exercise with a 15 second break between each exercise and circuit. > Jump rope 3 minutes Rest 1 minute Round Three: > Traveling Kettlebell Squats > TRX Pullups > Box Jumps > TRX Jack Knives Three circuits: 45 seconds per exercise with a 15 second break between each exercise and circuit. > Jump rope 3 minutes Rest 1 minute Round Four: > Traveling Side Lunges > Dips > Speed Skaters (lateral jumps) > Plank to Pushup Three circuits: 45 seconds per exercise with a 15 second break between each exercise and circuit.