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Mon- Chest & Triceps

Chest: Bench Press: 3 sets, 10-12 reps
Chest: Incline Press: 3 sets, 10-12 reps
Chest: Push-ups: 3 sets, (Failure)
Chest: Decline Press: 3 sets, 10-12 reps
 

Triceps: Tricep Pushdown 3 sets, 10-12 reps
Triceps: Standing Dumbbell Extension 3 sets, 10-12 reps
Triceps: Dumbbell Kickbacks 3 sets, 10-12 reps
Triceps: Overhead Barbell Extension 3 sets, 10-12 reps

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Tues- Legs

Squats: 3 sets, 10-12 reps
Walking Lunges: 3 sets, 10-12 reps
Leg Extension: 3 sets, 10-12 reps
Leg Press: 3 sets, 10-12 reps
Cardio Session: Run 1 mile (Moderate pace).

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Weds- Back & Biceps

Back: Lat Pulldowns 3 sets, 10-12 reps
Back: One Arm Dumbbell Row 3 sets, 10-12 reps
Back: Seated Row 3 sets, 10-12 reps
Back: Deadlift 3 sets, 10-12 reps
 

Bicep: Concentration Curls 3 sets, 10-12 reps
Bicep: Barbell Curls 3 sets, 10-12 reps
Bicep: Spider Curls 3 sets, 10-12 reps
Bicep: Hammer Curls 3 sets, 10-12 reps

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Thurs- Abs Hiit Cardio (Core) Workout Session, Continuous (3 Sets) 20-second Rest Between Each Set.  

*Repeat All 6 Exercises 3 Times* 

Plank: 30 seconds 
Abdominal Crunch: 20 reps 
Bicycle Crunch: 10-12 reps
Flutter Kicks: 10-12 reps
Russian Twist: 10-12 reps
Leg Raises: 10-12 reps
Cardio Session: Run 1 Mile (Moderate pace)

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You don’t need a gym on Thursdays.  This can be done at home or outside.

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Fri- Forearms & Shoulders

Forearm: Seated Dumbbell Wrist Curls 3 sets, 20-25 reps
Forearm: Seated Dumbbell Reverse Wrist Curls 3 sets, 20-25 reps
Forearm:  Bar Hang! (Failure)

Forearm: Farmers Carry, Walk 20 yards with a pair of Kettlebells or Dumbbells that equal half of your body weight, 3 sets.  (For the Intermediate and/or Advanced use your full body weight).
 

Shoulders: Alternate Front Raise 3 sets, 10-12 reps
Shoulders: Standing Military Press 3 sets, 10-12 reps
Shoulders: Face pulls 3 sets, 10-12 reps
Shoulders: Side Lateral Raise 3 sets, 10-12 reps

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Sat- Cardio: 2-3 Miles (Moderate Pace) 

Sun- REST ​

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**Getting Started: A Simple Guide**

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If you're just starting out, don’t let the variety of products overwhelm you—keep it simple. Remember, you can get essential vitamins and protein from food. However, preparing several meals a day to meet daily nutrient needs can be time-consuming. Here’s what works for me:

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Whey Protein

 

I take 4 scoops of protein throughout the day, which provides around 96 grams. The rest comes from food sources. Ideally, your daily protein intake should match your body weight in grams. Protein is crucial for repairing muscle tissue after workouts, making muscles stronger and larger, thanks to the amino acids that repair micro-tears.

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Coconut Oil

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Known for its fat-loss benefits, heart health support, and brain function, coconut oil is considered a superfood. It's rich in medium-chain triglycerides and has a unique composition of fatty acids.

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Daily Multivitamin

Essential for overall health, a daily multivitamin is beneficial whether or not you work out. I use the Mega Men "Sport" multivitamins, which enhance performance by aiding muscle function and utilizing fatty acids for energy. For women, the Opti-Women Multivitamin from Optimum Nutrition provides essential iron, zinc, and other minerals to support immunity and overall health.

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Vitamin D3

Often derived from sunlight, D3 is vital for strong bones and a robust immune system. If you work indoors most of the day, consider supplementing. I take 125 MCG (5000 IU) daily.

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Fish Oil Omega-3s

These fatty acids support heart, brain, skin, eye, and joint health. Fish oil can also aid in weight loss and improve overall health.

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Creatine

This supplement enhances muscle size and fullness. Creatine is naturally produced by the kidneys, pancreas, and liver and is safe for use, supported by numerous studies. I take 5 grams post-workout with a protein shake. Creatine is great for muscle growth but use it only if it suits you.

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Nutrition and Lifestyle Tips

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Calorie Intake for Weight Loss:

For weight loss, aim for 1800-2000 calories daily. A simple way to monitor this is to eat 500 calories for breakfast, 600 for lunch, and 700 for dinner. Leave an extra 200 calories for flexibility. Avoid eating 2 hours before bedtime. If you need a snack, go for options like peanuts, almonds, berries, or a protein shake. Hydrate with up to 8 cups to a gallon of water daily and ensure you're getting 8 hours of sleep each night.

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Pre-Workout Foods

Fuel up with eggs, Greek yogurt, oatmeal, almonds, peanut butter, lean meats, salad, skim milk, or green tea. Breakfast and lunch should be low in carbs.

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Post-Workout Foods

Load up on carbs after your workout: brown rice, grilled chicken, whole-grain cereal, and low-sugar fruit juices.

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Foods to Avoid

Avoid foods high in sugar, refined grains, and processed ingredients like soda, candy, cakes, and fast food. Save these for a rare cheat meal—or skip them altogether!

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Cheat Meals & Consistency

Stick to this regimen consistently and enjoy a cheat meal only if you’ve earned it. Drink your water, get your sleep, and avoid junk food during the week if you want that treat on Sunday.

**Remember:** A clean diet and consistency are key to seeing results. Now, let’s get to work and crush those goals! 💪

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Interested in the KETO Diet?

I also offer a KETO recipes e-book for anyone looking to dive deeper. Submit your info below if you'd like a copy.​

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Disclaimer: This page contains affiliate links.  Any product that is purchased through this page will give me a small commission at no additional cost to you.  This helps support the website and allows me to continue to make content like this.  All the products I endorse on this page are products I have used or benefitted from.  I would never recommend a product I have never used myself.  Thank you for your support!