12 weeks life changing fitness program (week 1) routine and diet breakdown
Training weeks 1-3
Monday- chest reps 5-7
Bench press (3 seconds down 1 second up) warm up 20reps 15reps 1st set 8,6,6,4
Incline press 8,6,6,6,4 (up the weight with each set, dont go to failure till the last set) for all
Dips (elbows out) 8,8,6,6
Flat bench dumbbell fly 10×5 still going heavey
Tuesday- cardio 45 minutes
Wednesday-back 5-10 and rows 12reps (1-2 minute breaks)
Dead lift. warm up 15reps for 2 sets then heavy 8,6,6,4,3
Bent over barbell rows 10reps x 5 sets
Cable wide grip lat pull downs 10repsx5 sets
Thursday-cardio 45 minutes or 15 minute hit
Friday-legs 5-10 isolating 15reps(1-2 minute breaks)
Squats 15reps x2 warm up sets, working set 8,8,6,6,6 (up the weight with each set)
Leg press 10×5
Lunges 10×4 sets each way
Leg extensions 15×3
Breakdown of calories
Protein 4 calories per gram (40%)
Carbohydrates 4 calories per gram (40%)
Fat 9 calories per gram (20%)
Of your total daily calories
Calorie intake weeks 1-5
metabolic calories plus 500
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