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 By: David Gluhareff Are you just not giving your body 110 percent anymore? Have you come a long way in your training and nutrition, but just do not eat and train as clean as you used too? If so, then this is a plan to get you back on track and serious once again! The following is a meal and workout plan designed to help the intermediate to advanced lifter shed the fat for the summer, yet maintain all the muscle they have already attained.
Weight Lifting Days
Meal two - Trioplex Bar and orange or grapefriut Meal three - lean meat (chicken, tuna, turkey, or turkey burger) and green veggies or green salad and complex carb (two slices whole grain bread, sweet potato, or brown rice) Meal four - handful of raw almonds and an apple or pear Meal five - (dinner) lean white meat or fish (not fried) w/green veggies or green salad Meal six - Protein Diet Bar Non-Weight Lifting Days
Meal two - Protein Diet Bar and apple or pear Meal three - lean meat (chicken, tuna, or turkey) and green veggies or green salad Meal four - handful of raw almonds Meal five - (dinner) lean white meat or fish (not fried) w/green veggies or green salad Meal six - Protein Diet Bar Tips
Four workouts each week with two on, two off. (Focus = one heavy and one light upper and lower body each week) Workout 1 (Lower Body - 4 sets of 8-10 reps)
Stiff Legged Deadlifts (Barbell) Leg Extensions Leg Curls Calf Raises
Workout 2 (Upper Body - 4 sets of 8-10 reps)
Barbell Flat Bench Presses Incline Dumbbell Flyes Barbell Curls Weighted Dips T-Bar Rows Weighted Pull Ups Seated Military Presses front and behind neck Forearm work (wrist curls)
Rest (2 Days) Workout 3 (Lower Body - 3 sets of 12-15 reps)
Workout 4 (Upper Body - 3 sets of 12-15 reps)
Dumbbell Flat Bench Presses Cable Crossovers Seated Dumbbell Curls Single arm overhead dumbbell extensions One-arm Dumbbell rows Dumbbell Pullovers Lat pull downs to front and behind neck Seated Dumbbell Front raises Seated Dumbbell Side Lateral raises Forearm work
Cardio
Four workouts each week with two on, one off. (Focus = one heavy workout each week for each body part) Ab Workouts Two ab workouts per week - one heavy, one light.
Light ab - regular crunches on floor straight and alternating (4 sets till burn for each) Workout 1 (Lower Body - 4 sets of 8-10 reps)
Stiff Legged Deadlifts (Barbell) Leg Extensions (toes in) Leg Curls (toes pointed back) Calf Raises on the leg press
Workout 2 (Chest and back- 4 sets of 8-10 reps)
Barbell Flat Bench Presses Incline Dumbbell Flyes Cable crossovers T-Bar Rows Weighted Pull Ups Behind the neck lat pulldowns Hyperextensions (low back)
Rest (1 Day) Workout 3 (Arms - 4 sets 8-10 reps)
Workout 4 (Shoulders - 4 sets 8-10 reps)
Standing dumbbell side laterals raises Standing front alternating dumbbell raises
Cardio
About The Author David Gluhareff, CFT, lost over one hundred pounds from 1995-96 and became a Certified Fitness Trainer with the International Sports Sciences Association. David then built a fifty thousand dollar a year business, in a small town in Virginia, by the time he was twenty five years old. To contact David Gluhareff please go to www.trainwithdave.com.
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