Well the time has come! "Another day, another pump", as I like to call it! Before you train, go through the exercises in your mind.

How they are going to feel and how they are going to create the body you desire. Nothing happens overnight; everything beautiful in life takes time to develop.

Click Image To Enlarge.
Everything Beautiful In
Life Takes Time To Develop.

As you train, try to focus on each muscle group you're working on. This is what I like to call "mind to muscle." That's when your mind is focusing 100% on the muscles you are working. You're not thinking about problems at home, at work, family issues or anything else that comes in your mind and puts you in a negative mood. This is your time, your hour.

Before I train I like to mentally pump myself up - that's why people say to me when I walk in the gym, "Tony you look like you mean business" and that's exactly what's on my mind. I don't like to waste time talking with people when I walk in the gym. I say hello to my friends and quickly get to work! If I stop and start to talk to people, I'll never get started and it will then cool down the mental fire I started prior to coming in.

My goal is to achieve the best pump I possibly can to gain muscle/lose fat, tighten up whatever I need to do. This goes through my mind like little explosions. You can't climb a mountain when you're thinking of taking the elevator.

Mentally preparing yourself is key, so is physical preparation. It's always a great idea to warm up on the treadmill prior to training especially on days you feel cold inside or stiff. Breaking a light sweat before you train is critical just like a car needs to warm up before heading out, your body needs to warm up as well.

Click Image To Enlarge.
Mentally Preparing Yourself Is Key,
So Is Physical Preparation.

10-15 minutes on the treadmill at a low speed is perfect for this. Don't hold on to the handle, keep your arms free and move them about just as you would if you were to walk outside. Now it's time to train! Have fun and go after it baby!

Customized Exercise Plan

Monday: Chest, Triceps And Abs
• Incline Bench Press: 4 sets of 15, 15, 12, 10 reps
• Dumbbell Bench Press: 4 sets of 15, 15, 12, 10 reps
• Incline Dumbbell Press: 4 sets of 15, 15, 12, 10 reps
• Cable Crossovers: 3 sets of 15, 15, 12 reps
• Triceps Pushdowns: 4 sets of 15, 15, 12, 10 reps
• Seated Triceps Press: 4 sets of 15, 15, 12, 10 reps
• Dips: 3 sets of 15 reps
• Barbell Twists: 2 minutes
• Crunches: 5 sets of 20 reps
• Lying Leg Raises: 5 sets of 20 reps

Tuesday: Calves, Quadriceps And Glutes

• Seated Calf Raises: 4 sets of 15, 15, 12, 10 reps
• Standing Calf Raises: 4 sets of 15, 15, 12, 10 reps
• Leg Extensions: 4 sets of 15, 15, 12, 10 reps
• Hack Squats: 4 sets of 15, 15, 12, 10 reps
• Leg Press: 4 sets of 15, 15, 12, 10 reps
• Smith Machine Squats: 3 sets of 15, 15, 12 reps
• Barbell Lunges: 3 sets of 15, 15, 12 reps

Wednesday: Cardio And Abs

• Cardio: 30-40 minutes of walking
• Barbell Twists: 2 minutes
• Crunches: 5 sets of 20 reps
• Lying Leg Raises: 5 sets of 20 reps

Thursday: Shoulders And Hamstrings

• Seated Dumbbell Press: 4 sets of 15, 15, 12, 10 reps
• Lateral Raises: 4 sets of 15, 15, 12, 10 reps
• Upright Barbell Rows: 4 sets of 15, 15, 12, 10 reps
• Rear Delt Raises: 4 sets of 15, 15, 12, 10 reps
• Dumbbell Shrugs: 4 sets of 15, 15, 12, 10 reps
• Barbell Shrugs: 3 sets of 15, 12, 10 reps
• Lying Leg Curls: 4 sets of 15, 15, 12, 10 reps
• Seated Leg Curls: 4 sets of 15, 15, 12, 10 reps

Friday: Back, Biceps And Abs

• Lat Pulldowns: 4 sets of 15, 15, 12, 10 reps
• Seated Cable Rows: 4 sets of 15, 15, 12, 10 reps
• Close-Grip Pulldowns: 4 sets of 15, 15, 12, 10 reps
• EZ-Bar Curls: 4 sets of 15, 15, 12, 10 reps
• Alternating Dumbbell Curls: 4 sets of 15, 15, 12, 10 reps
• Concentration Curls: 4 sets of 15, 12, 10, 8 reps
• Barbell Twists: 2 minutes
• Crunches: 5 sets of 20 reps
• Lying Leg Raises: 5 sets of 20 reps

Click Image To Enlarge.
My Goal Is To Achieve The
Best Pump I Possibly Can.

Tony's Daily Meal Plan

Meal 1:
• 1 cup of oatmeal
• Berries or banana
• 6 egg whites
• 1 egg yolk
• 1 coffee
• Multivitamin

Meal 2: Pre-Workout

• 6 oz of grilled chicken
• 1 yam
• 1 glass of Kool-Aid

Meal 3: Post-Workout

• 6 oz of grilled chicken
• 1 cup of brown rice
• Salad
• Olive oil and lemon

Meal 4:

• 7 oz can of tuna
• 1 cup of pasta

Meal 5:

• 6 oz grilled chicken or fish
• Steamed vegetables

Meal 6:

• 6 oz of lean steak (flank)
• 5 egg whites
• 1 egg yolk
• Multivitamin

Final Thoughts

Now that you completed your workout don't think you deserve to go have a slice of pizza or ice cream. The greatest food source after a workout is a nice healthy protein shake with some mixed fruit or berries added to bring your glucose levels back to normal.

You see, a vigorous workout depletes your energy stores and carbohydrates are key for energy. There are complex carbs and there are simple carbs. Simple carbs are best after you workout because they don't have to be transformed into sugar.

Eating the right foods at the right time is crucial to success. Like I always say, "Eat clean to be lean!" It's best to eat 5-6 small meals throughout the day to maintain a steady release of insulin. When your body goes too long without food it will begin to store body fat.

Also understand that rest is just as important as working out. Your body has to be able to be in a balanced state. Just like a plant that grows, it needs sunlight, just enough shade, water, food and it has to feel calm and peaceful to grow.

Click Image To Enlarge.
Eat Clean To Be Lean!

Believe it or not we're not much different than the plant. Don't forget tomorrow is another day! So train hard, rest well and eat right!

Related Workout Programs Articles:

• 4 Training Methods To Build Titanic Triceps! - By Shannon Clark
• Build A Powerful Back With Easy-To-Follow Guide! - By Myron Mielke
• How To Go From Bones To Buff In Just 30 Days! - By Ryan Patrick
• Other Workout Programs Articles...

Disclaimer: All training information contained herein is provided for informational purposes and is not meant to substitute for the advice provided by your own physician, dietitian or other medical professional. You should not use the information contained herein for diagnosing or treating a health problem or disease. This information is not intended to diagnose, treat, cure, mitigate or prevent any disease, medical problems or substitute for appropriate medical care. Consult your physician with questions before starting this or any nutrition, exercise, diet or dietary supplement program. Anthony Catanzaro and Tina Catanzaro assume no liability for any injury, death, personal loss or illness caused by any information contained herein. These claims have not been clinically proven or evaluated by the FDA. Results may vary.

Anthony Catanzaro

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