To be used with my Simple Meal Plan
Cardio:
Start with low-intensity cardio, 20 minutes daily. Treadmill or a bike is perfect.
If you’re losing at least 1lb weekly, don’t change anything, if not increase your cardio for 5-10 minutes and don’t alter your macros.
Cardio splits are completely acceptable, i.e. 15 minutes in the morning and 15 minutes after your workout.
The best time to do cardio is the time when you’re able to do your cardio.
Workout:
Day 1 Chest and Calves/abs
Day 2 Back/abs
Day 3 Off
Day 4 Arms and Forearms
Day 5 Shoulders and Calves/abs
Day 6 Legs/abs
Day 7 Off
Off days are only for the strength training, cardio still remains.
(1) Chest
Incline Smith Machine Press or Incline Barbell Press: 4 sets (4-8 reps)
Incline Dumbbell Presses 3 set (6-8 reps)
Hammer Incline press: 3 set (6-8 reps)
Dumbbell or Machine Flyes 2 sets (8-10 reps)
(2) Calves
Standing Calf Raises or Calf Presses on Leg Press machine 2 set (15 reps)
Seated Calf Raises 2 set (15 reps)
(3) Back
Lat Pull-Downs or Pull-ups 4 sets (8-12 reps)
Bent over Barbell Rows: 3 sets (8-10 reps)
One-arm Dumbbell Rows 3 sets (8-10 reps)
Machine Rows 3 sets (4-8 reps)
Hyperextensions 2 sets (15-20 reps) or Deadlifts 3 sets (4-8 reps)
(4) Arms
(A) Biceps
Single-arm cable or dumbbell curls 3 sets (8-10 reps)
Single-arm dumbbell hammer curls 3 sets (8-10 reps)
Single-arm dumbbell preacher curls or concentration curls 3 sets (8-10 reps)
(B) Forearms
Dumbbell reverse wrist curls 2 sets (15 reps)
Dumbbell wrist curls 2 sets (15 reps)
(C) Triceps
One arm pushdowns 3 sets (10 reps)
One-arm reverse grip cable pull-downs 3 sets (8-10 reps)
One-arm overhead dumbbell (or cable) triceps extensions: 3 set (8-10 reps)
Dumbbell or cable kickbacks 3 sets (8-10 reps)
(5) Shoulders
Machine press or Dumbbell press—3 sets (4-10 reps)
Machine Lateral raises (one arm at time) 2 sets (8-10 reps)
Dumbbell or cable front raises 2 sets (10 reps)
Bent-over Dumbbell (or cable) raises- rear delts 2 sets (8-10)
Shrugs (dumbbell or barbell) 2-3 sets (8-12 reps)
(6) Legs
Squats 5 sets (4-12 reps)
Leg press or Hack Squat: 3 sets (10 reps)
Leg extensions: 3 sets (6-10 rep): 1 set (8 reps) one leg at a time
Single-leg standing or two-leg lying Hamstring curls: 4 sets (10 reps)
(7) Abdominals
Leg lifts 2 sets (25-50 reps)
Crunches 2 sets (25-50 reps)
Side Crunches 2 sets (10-20 reps to each side)