The Workout…

Below is a workout routine and goal that I want to accomplish by the end of August of 2014. This will be challenging, but I am ready for the challenge.

Body:
Below 20% body fat.
Weight: 190-200
Completed by: August 2014
Muscle Gain… Max that I can achieve, but at least 10lbs of muscle gain.

Workout Plan:

Warmup:
Stretch
Bicycle Time: 10min+ at 130RPMs or higher
Stretch

Arm Day:
Bench with 2-45lbs, 4 Sets with 10 Reps
Bench with 2-25lbs, 4 Sets with 10 Reps (or until burnout)
Arm-Curls; 25 lb dumbbells for 10 Reps
Arm-Curls; 30 lb dumbbells for 10 Reps
Arm-Curls; 35 lb dumbbells for 10 Reps
Triceps-Reverse Curl; 80lbs, 3 Sets for 10 Reps
Lat Machine; max lbs, 3 Sets for 10 Reps.

Leg Day:
Squats with 2-45lbs for 10 Reps
Squats with 2-45lbs, 2-25lbs for 10 Reps
Squats with 4-45lbs
Leg-Extensions; both legs for 3 Sets with 10 Reps
Leg-Curls; both legs for 3 Sets with 10 Reps
Lunges with 50lb bar (or two 25lb dumbbells), 3 Sets with 10 Reps
Calf Press with 80lbs+, 3 Sets with 10 Reps

Abs (Daily):
Standard crunches, reclined; 3 Sets with 10 Reps using Med Ball or Weight
Side to Side crunches, back angled at 45*, slow rotate side to side x 10 total rotations.
Side to Side crunches, back angled at 45*, slow rotate side to side while lifting alternating knees to chest x 10 total rotations.
Ab Machine: Weight: 80 lbs, 3 Sets with 10 Reps
Ab Crunch Machine: 30 lbs, 3 Sets with 10 Reps

This is just a beginning workout routine. As the weights increase and as I stay doing more works, I’ll adjust this list.

What other routines do you have that I can add to mine for me to kick my ass with?

More to come soon…

robert1ee