This plan is designed for people who are not overweight and do want to bulk
up by using the bodybuilding plan. It is designed for toning and shaping muscles.
For those around your target weight and simple desire to tone up your muscles
and add definition to them, this is the plan you should follow.
This plan will place more of an emphasis on strength training as opposed to
strength training for the reasons stated on the previous page. Strength training
will be done five times a week and cardio will be done once or twice a week.
This plan will focus on the following exercise and diet techniques:
· High rep/ Lighter weight exercises.
· Working all body parts, except legs, twice a week
· A standard diet focused on increasing protein and decreased carbohydrate
intake.
EXERCISE PLAN
Strength training
· The strength-training phase of this plan is important and will be done
on Monday, Tuesday, Wednesday, Thursday, and Friday. It is very similar to the
strength training plan for the weight lose exercise except for this plan you
will use much higher reps and a few exercise more per week.
· Check under the EXERCISES or ANATOMY CHART sections of this site for
explanations and demonstrations of the exercises recommended in this plan
· With all exercises, use an amount of weight that allows you to get
at least 15 reps and no more than 20 reps. You should perform (3) or (4) sets
of each exercise with a 1 to 1.5 minute rest in between each set. By keeping
your time between sets down, you will keep your heart rate up and incorporate
cardiovascular benefits into your strength training.
· CONCENTRATE ON GOOD FORM, NOT ON HOW MUCH YOU CAN LIFT!! This is probably
the biggest mistake people make in the gym. They let their egos dictate how
much they can lift instead of being realistic. Using more weight than you can
handle causes you to use improper form which doesn't work the intended muscles
and it also cause injuries very quickly. Use an amount of weight that allows
you to perform the exercise with almost perfect form, and concentrate on that.
This will yield the biggest gains and growth in your muscle. ALWAYS USE GOOD
FORM!
· Do not jump in to this program too fast. Start out slow, and don't
over do it the first few times you go through this routine. Your muscles will
be plenty sore by going slow, trust me, there's no need to do too much too fast.
* ALWAYS perform two warm-up sets before going into your normal routine. Which
ever exercise you plan on doing first simply take a VERY light weight and perform
18-20 reps of exercise for two sets. This will get the blood flowing in the
muscle group you are working that day and get it warmed up and ready for primary
routine.
*At the end of every strength training workout, perform (3) sets of abdominal
crunches to failure OR (3) sets of leg lifts until failure*
Day 1 - Monday - Chest and Back
Chest
*Perform any (2 or 3) of the following exercises according to the routine mentioned
above.
· Flat Barbell Bench Press
· Incline Barbell Bench Press
· Flat Dumbbell Bench Press
· Incline Dumbbell Bench Press
· Flat Dumbbell Flys
· Incline Dumbbell Flys
Back
*Perform (2) exercise from Group A and (1) exercise from Group B
Group A
· Seated Cable Rows
· Bent-over barbell rows
· Back Dumbbell Flyes
Group B
· Pull-ups / Chin-ups
· Lat Pulldowns
· One-Hand Dumbbell Rows
Day 2 - Tuesday - Arms and Shoulders
Arms
*Perform or (1) exercises for Biceps and (1) exercises for Triceps
Biceps
· Standing barbell curls
· Standing Alternate Dumbbell Curls
· Preacher Curls
· Concentration Curls
Triceps
· Triceps Pushdowns
· Nose Breakers / Skull Crushers
· Close Grip Bench Press
· Overhead French Presses
Shoulders
*Perform (2) exercise from Group A and (1) exercise from Group B
Group A
· Military Presses
· Dumbbell Presses
· Side Raises
Group B
· Barbell Shrugs
· Dumbbell Shrugs
· Upright Rows
Day 3 - Wednesday - Legs
* Be careful of over training your legs because extreme soreness will severely
hinder your ability to successfully complete your cardiovascular exercises.
* Perform (2) of the following exercises:
· Squats
· Leg Presses
· Leg Extensions
· Leg Curls
· Sissy Squats
· Straight-Leg Deadlifts
* Perform (1) of the following exercises
· Standing Calf Raises
· Seated Calf Raises
· Donkey Calf Raises
· Leg Press Calf Extensions
Day 4 - Thursday - REPEAT DAY #1
Day 5 - Friday - REPEAT DAY #2
Cardiovascular Exercise (Perform once or twice a week on any days EXCEPT FOR
LEG DAY)
- If you feel you would like to lose more fat perform cardio twice a week. If
you feel your you don't need as much fat loss perform cardio once a week. This
is up to you and your needs.
· PERFORM CARDIO ON AN EMPTY STOMACH!!! When you perform cardio your
body will start looking for calories and food to burn to keep up the high level
of exercise it is enduring. The first place it will look is in your stomach.
And if food is there, it will burn that food off first, and never tap into the
energy it has stored as fat on your body. However, if your stomach is empty,
it will go straight to existing fat and burn that for energy, and that is what
you want while performing cardio. So the best time to perform cardio is first
thing is the morning before you take in any food for the day. If you can't do
that, just try and do cardio about 2-3 hours after the last meal you've eaten.
Both ways will work.
· Cardiovascular includes all exercises that elevate your heart rate
as described earlier in this program. Activities such as running, walking, jogging,
biking, or swimming are all excellent cardio exercises.
o Perform (1) cardio exercise for 30-45 minutes on these days.
DIET AND EATING PLAN
* Here are the general guidelines you should follow when constructing a toning
and shaping specific diet/eating plan:
1) DIET IS THE MOST IMPORTANT PART OF GETTING RIPPED!!
· Remember, you will never see the definition that you've worked so hard
for is there is fat covering it up. That's why simple exercising and toning
your muscles will not yield the results you want. You need to burn away the
fat that is on top of those muscles. This is accomplished by doing your cardio
and by following a good, healthy, clean diet. Doing both of these will melt
away the fat on you and when you see the muscles that have been hiding underneath
it, it will blow you away!
2) EAT 5-7 SMALL MEALS EVERY DAY!!!
*See Workout #1, rule #1 under diet for the explanation why.
3) Use the formula in the diet section of workout #1 to find how many calories
you should take in daily to maintain your current body weight. This is the number
of calories should try and eat while performing this workout plan. Any less
than this is too little to replenish your muscle and allow them to heal and
grow. Any more than this amount will negate the cardio vascular exercise you're
doing and not allow your body to burn the existing fat on your body.
4) Follow this breakdown of your calories: 30-40% from carbohydrates, 30-40%
from protein, 30% from fat. Look at the eating plan of workout #1 for how to
calculate all the numbers of these nutrients you should be taking in. Remember,
carbohydrates turn into fat stored on your body more than fat does. Carbs are
the nutrient with the most available energy. And fat on your body is there because
you body is trying to store energy for future use. So naturally, it is going
to store the nutrient with the highest amount of energy first, and that nutrient
is carbohydrates. So, for this plan, try and keep the carbs low and the protein
high. This will yield the greatest results.