| Many of my fans have asked
how I keep in shape. It does take alot of hard work.
If you are interested In my workout routine, I have
made this information available below.
My Workout - The Basic Plan:
| |
Body Part |
Exercise |
Sets |
Reps |
| DAY ONE |
Chest |
Low incline press |
4 |
8-10 |
| |
|
Incline flyes |
3 |
12-15 |
| |
|
Dips |
3 |
until failure |
| |
Shoulders |
Overhead dumbbell press |
4 |
8-10 |
| |
|
Seated lateral raises |
4 |
12-15 |
| |
|
Upright rows |
3 |
until failure |
|
| DAY TWO |
Back |
Lat pulldowns |
4 |
12 |
| |
|
Bent over rows |
4 |
8-10 |
| |
|
Seated rows |
3 |
10 |
| |
|
Partial deadlifts |
3 |
6-8 |
| |
|
Hyperextensions |
3 |
until failure |
| |
Abs |
Crunches |
|
as many as I feel like |
|
| DAY THREE |
Quads |
Leg extensions |
4 |
12-15 |
| |
|
Smith machine squats |
5 |
8-12 |
| |
|
Leg press |
4 |
10 |
| |
Hamstrings |
Straight leg deadlifts
|
3 |
12-15 |
| |
|
Leg curls |
5 |
8-10 |
|
| DAY FOUR |
Biceps |
Straight Bar curls |
4 |
8-12 |
| |
|
Preacher curls |
3 |
10 |
| |
|
Arnold curls |
3 |
15 |
| |
Triceps |
V-bar pushdowns |
3 |
8-10 |
| |
|
Straight bar pushdowns |
3 |
10 |
| |
|
Skullcrushers |
4 |
8-10 |
That's my basic format w/subtle
changes when I get bored with my routine.
I get most of my cardio from
dancing and walking my dogs.
My training is fast paced w/little
time between sets! My movements are controlled and
performed with a contraction at the end of each rep!
My personal belief is it's not how much you lift,
it's how you lift it that promotes quality muscle
gains. This kind of training has worked well for me,
hopefully it will help some of you!
Note: Make sure to do a warm
up set for all exercises and stretch before training.
Diet
In conjunction with my daily workout routine, I try
to maintain a healthy diet. Of course you do not have
to follow this exactly, but you should include plenty
of proteins to help build muscle and burn excess fat.
My Diet
| 8:30 a.m. |
3 packets instant oatmeal
(120 gms.), 8 hardboiled eggs (2 w/yolks), 1 bananna |
| 10:00 a.m. |
workout / protein shake |
| 11:30 a.m. |
10 oz. lemon pepper cod,
baked potato (300 gms.), broccolli (200 gms.) |
| 2:00 p.m. |
10 oz. Italian herb cod,
brown rice (80 gms.), 1 orange |
| 5:00 p.m. |
20 oz. Steak, baked potato
(300 gms.), mixed vegetables |
| 7:30 p.m. |
10 oz. lemon pepper cod,
oatmeal (80 gms.), 1 apple |
| 10:00 p.m. |
Protein shake, 1 cup total
raisin bran w/skim milk |
I usually have protein shakes
in between meals; depending on how my body feels.
|
