Only 10 pounds to go!

chickentuna:

My Workout Program

Weight Training: 3 times a week

Monday: Back/Biceps

Pull ups 4 sets of 5 (unassisted)
Lat Pull Downs 3 sets of 8-10 
One armed dumbbell rows 3 sets of 8-10 
seated rows 3 sets of 8-10 
bicep curls 3 sets of 8-10 
hammer curls 3 sets of 8-10 

Wed: Chest/Shoulder/Triceps

Bench press 3 sets of 8-10 
Dips 3 sets of 8 (unassisted)
Shoulder press 3 sets of 8-10 
pec deck flyes 3 sets of 8-10 
chest press 3 sets of 8-10 
skull crushers 3 sets of 8-10 

Fri: Legs
Squats (ass to grass) 3 sets of 8-10 
Deadlifts 3 sets of 8-10 
Walking lunges 3 sets of 20 steps
Leg extensions 3 sets of 8-10 
Leg curls 3 sets of 8-10 

For ABS,… I don’t do any direct ab work like sit ups, but I hold my abs/core tight during ALL weight training exercises. Deadlifts and Pull ups really work my abs the best. (I don’t recommend using the assist feature for pull ups, I see too many people ride it like a Disney Land ride and it makes it way too easy to put in zero effort which produces zero results) (I couldn’t do real ones at first and it took me a while of trying really hard before I could do them without the assist)


Cardio 5x a week for 30 minutes (usually an exercise video)

I use the same basic method all year round, changing exercises and cardio methods.. I lift as heavy as I can and I don’t over complicate things.. If I can get to 10 reps without struggle, I will increase the weight.

What works for me is not finding some miracle workout program, but doing my program CONSISTENTLY, putting in a lot of effort when I’m there, and never skipping a session. Any program can be improved but without consistency, I would not see any results.

Also, no matter how consistent I am with my work out program, it is only about 10 percent of the picture from my experience. So it wouldn’t even matter how consistent my workouts were if I was eating crap all the time. Eating right is the best way for me to see my hard work pay off. ( a fit body requires more food than someone who is not fit.. under eating is just as bad as over eating because you won’t reach your fitness goals.. eating the right food choices is very important)