Calgary Fitness Training
www.buildingbodies.ca
1-403-862-9514
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Tim Bowman Age: 41
8 Week Program
3 Way Split Mass Workout Routine
Goal
• Add 3-5 Pounds of muscle to 165 pounds by January 23, 2006
• Maintain Cardio Schedule
• Reduce body fat starting December 23, 2005 from 13.5%
My opinion of what’s wrong with currant workout:
• Not enough quality calories
• Too much cardio
• Not strong enough to lift the amount of weight needed to attain size gains.
| Exercise | Sets And Reps | Rest |
| Front Squats – sets pins low and go to failure | 4×6-8 | 3 minutes |
| Lunges | 4 x 10-12 | 1 Minute |
| Lying Hamstring Curls | 6 x 6-8 | 1:30 |
| Seated Calf Raise | 4 minutes for 75 Reps | Only one set, you can take mini breaks |
| Standing Calf Raises | 4 x 12-15 | 1 Minute |
Cardio Workout Routine : Run intervals on the treadmill. If your heart rate exceeds 150 beats per minute, then back off until you reach 125-130 BPM and then sprint again. Do one minute high, one minute low if you are feeling comfortable. Do this for 20 minutes and then taper off for another 10 minutes
| Exercise | Sets And Reps | Rest |
| Incline DB Fly | 4 x 8-10 | 1 Minute |
| Flat DB Bench Press on Fitter Ball | 4 x 6-8 | 2 Minutes |
| Chins or Pulldowns on Failure | 4 x 6-8 | 2 Minutes |
| Double DB Rows | 4 x 6-8 | 2 Minutes |
| BB Shrugs Or Low Pin Deadlifts | 1×10-12 warmup medium 5×5 heavy and same weight on all sets. Weight increases when all sets of 5 completed. |
2 Minutes |
| Cardio Workout Routine : Intervals on Stairmaster: Same style as Monday. |
| Exercise | Sets And Reps | Rest |
| Standing DB Shoulder Presses | 4 x 6-8 | 2 Minutes |
| Incline Bench (face down) laterals | 4 x 8-10 | 1 Minute |
| Incline Hammer Curls | 4 x 8-10 | 1 Minute |
| Standing BB Curls | 4 x 6-8 | 1 Minute |
| Over head tricep pulley extensions | 4 x 8-10 | 1 Minute |
| Bench Dips | 4 x 8-10 | 1 Minute |
Cardio Workout Routine : Run intervals on the treadmill. If your heart rate exceeds 150 beats per minute, then back off until you reach 125-130 BPM and then sprint again. Do one minute high, one minute low if you are feeling comfortable. Do this for 20 minutes and then taper off for another 10 minutes.
Feel free to try this workout and then post your results for others to see!
Download and Print off this workout routine.
Ouchhh …ouchhh….ouch,,,,arrrgh …oh no …..ouchhh ..ok I give in ….ok I said it ……………..”MOTHER !”
Hahah…..just had to send a quick note since doing the two hour routine last night ; it certainly did do me in and am glad that it will only happen twice a month , but I guess I could have felt “more” sore . I cannot brag that I am not sore today …good thing Yoga is tonight – to stretch some of it out again .
I figured that I would let you “bask” in the glory of knowing that you have finally got my muscles ( this time shoulder, upper back and chest ) worked out enough that they are sore today , but guess I cannot whine too much ….I will survive !!!…..maybe this is what it takes to make me sore ( DON”T even think about more regular 2 hour sessions !!!!)
Anyways …just thought I would pass on that bit of news ..
Have a good day off
Larry Stuart
I mentioned to Ray the I would post an update on how things were going…
Today we did a body fat measurement:
Dec 23 Today
% 22.8 18.34
lbs BodyFat 38.3 30.26
Muscle mass 129.7 134.4
Weight 168 165
Measurement:
Shoulder 45 47
chest 40.5 40.25
waist 34.5 33
Arm 14 14.25
Thigh 20.5 20.75
Calf 15 15.25
I am happy with the results so far. Was hoping for a bit more muscle growth…Still a ways to go.
Thats the update!
Tim
This is probably easier to read…
I mentioned to Ray the I would post an update on how things were going…
Today we did a body fat measurement:
Dec 23
BF % 22.8
lbs BodyFat 38.3
Muscle mass 129.7
Weight 168
Measurement:
Shoulder 45
chest 40.5
waist 34.5
Arm 14 14.
Thigh 20.5
Calf 15
Today
BF % 18.34
lbs BodyFat 30.26
Muscle mass 134.4
Weight 165
Measurement:
Shoulder 47
chest 40.25
waist 33
Arm 14.25
Thigh 20.75
Calf 15.25
I am happy with the results so far. Was hoping for a bit more muscle growth…Still a ways to go.
Thats the update!
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