Lower Abs

2 - 3 sets of 20 -25 lying leg lifts.

Obliques/Mid Abs area

2 sets of 20 -25 oblique crunches (one set on each side).

1 set of 40 -50 alternating twisting crunches.

50-100 seated broomstick twists

Upper Abs

1 or 2 sets of 20-25 of regular crunches for my upper abs

Stiff-Legged Deadlifts

Set 1:  135 x 12

Set 2:  185 x 12

Set 3:  205 x 10

Set 4:  225 x 10

Set 5 : 245 X 8

Leg Curls

Set 1:  90 x 12

Set 2:  95 x 12

Set 3:  100 x 10

Set 4:  110 x 8 (immediately do a drop set of 80 x 8 at the end of this set)

Good Mornings

Set 1:  80 x 12

Set 2:  90 x 12

Set 3:  100 x 10

Set 4: 110 x 8

Seated Leg Curl (Hold each rep for 2 seconds at the bottom)

Set 1: 90 x12

Set 2: 100 x 12

Set 3:  110 x 12

Set 4:  120 x 10 (immediately do a drop set of 80 x 12 at the end of this set)

Calves

Seated Hammer Smith Calf Raises

Set 1:  60 x 12

Set 2:  70 x 12

Set 3:  80  x 12

Standing Smith Machine Calf Raises

Set 1:  185 x 12

Set 2:  205 x 12

Set 3:  225 x 12

Angled Seat Calf Raises

Set 1:  210 x 12

Set 2:  230 x 12

Set 3: 250 x12 (immediately do a drop set of 170 x 30 at the end of this set)

Shoulders

Dumbell Side Lateral Raises

Set 1 : 25 x 15

Set 2:  30 x 10

Set 3: 30 x 8 (immediately do a drop set of 20 x 8, followed by 8 partial reps)

Bradford Barbell Presses (alternating front press and behind the neck press)

Set 1:  105 x 12 (warm up)

Set 2:  140 x 15

Set 3:  145 x 11

Set 4: 150 x 9 (immediately do a drop set of 105 x 10, followed by 7 partial Front Press reps only…going for the extra burn)

Plate Front Raises

Set 1:  35 x 15

Set 2:  45 x 12

Set 3:  45 x 10 (immediately do a drop set of 25 x 12, followed by 8 partial reps)

Bent Row Lateral Raises

Set 1:  20 x 15

Set 2:  30 x 12

Set 3:  35 x 8 (immediately followed by 10 partial reps)

Triceps

Weighted Dips

Set 1:  15 reps (with 55 lbs. strapped around my waist)

Set 2:  12 reps (with 60 lbs.)

Set 3:  12 reps (with 65 lbs.)

Reverse Tricep Cable Pulldowns

Set 1:  55 x 12

Set 2:  60 x 12

Set 3:  65 x 12

Rope Cable Pulldowns

Set 1:  45 x12

Set 2:  50 x 10  (12 partial reps at the end of this set to go for that extra burn)

Back

Wide-Grip Weighted Pull-Us

Set 1:  15 reps (with 15 lbs strapped from my waist)

Set 2:  11 reps (with 15 lbs.)

Set 3:  8 reps (with 20 lbs.)

Set 4:  7 reps (with 25 lbs)

Chins Up

Set 1:  8 reps (with 25 lbs. strapped from my waist)

Hammer Smith T-Bar Rows

Set 1:  100 lbs. x 12

Set 2:  110 lbs.  x 9

Set 3:  115 lbs. x 7

Set 4:  120 lbs. x 6 (with 8 partial reps at the end of this set)

Close-Grip Cable pull-downs

Set 1:  135 lbs. x 12

Set 2:  150 lbs. x 9 (with 7 partial reps at the end of this set)

Traps

Dumbell Shrugs

Set 1:  50 x 12 (hold at the top for 2 seconds for each rep)

Set 2:  60 x 12 (hold at the top of 2 seconds)

Set 3:  70 x 12

Set 4:  80 x 10 (hold at the top for 2 seconds) (immediately followed by a drop set of 45 x 10, and then 12 partial reps)

Hammer Smith Reverse Shrugs

Set 1:  100 x 12

Set 2:  110 x 12

Set 3:  120 x 12

Set 4:  130 x 12 (90 x 12 Drop set)

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Quads

One-Legged Leg Extensions

Set 1:  40 x 12

Set 2:  45 x 12

Set 3:  50 x 12

Set 4:  55 x 12 (35 X 8 Drop set)

Squats

Set 1:  (Warm up set) 135 x 12 (185 x 4, 205 x 2)

Set 2:  225 x 10

Set 3:  250 x 8

Set 4:  275 X6

Set 5:  300 x 4

Hack Squats

Set 1:  275 x 12

Set 2:  300 x 10

Set 3:  325 x 10

Set 4:  350 x 8

Set 5:  375 x 6 (immediately do a drop set of 225 x 12 at the end this set)

Leg Press (keep my close legs together to work the outer quad)

Set 1:  405 x 12

Set 2:  455 x 12

Set 3:  505 x 8 

Set 4:  555 X 8 (315 x15 Drop set)

Chest

Incline Bench

Set 1:  135 x 12, 185 x 4 (warm up set)

Set 2:  210 x 10

Set 3:  220 x 6

Set 4:  230 x 5

Incline Flyes (Stretch wide)

Set 1:  45 x 12

Set 2:  50 x 12

Set 3:  55 x 10

Pec Deck

Set 1:  150 x 12

Set 2:  165 x 12 (12 additional partial reps at the end of the set as well)

Biceps

Spider Curls

70 x 12

80 x 10

90 x 6 (60 x 8 Drop set)

Dumbell Hammer Curls

30 x 15

35 x 12

40 x 12 (25 x 12 Drop set)

Overhead Side Cable Curls

40 x 12

45 x 10 (12 additional partial reps at the end of the set as well)

This is what I do:

minutes 1-5: jog at 5.2 MPH

minute 6: run at 7.5 MPH

minute 7: walk at 4.2 MPH

minute 8: run at 6.0 MPH

minute 9:  run 8.0 MPH

minute 10: walk at 4.2 MPH

minute 11:  run at 6.5 MPH

minute 12:  run at 8.5 MPH

minute 13:  walk at 4.2 MPH

minute 14:  run at 7.0 MPH

minute 15:  run at 9.0 MPH

minute 16:  walk at 4.2 MPH

minute 17:  run at 8.0 MPH

minute 18:  run at 10.0 MPH

minute 19:  sprint at 12.0 MPH

minute 20:  walk at 3.5 MPH

I’m usually sweating like a pig when I’m done, and I’m at about 2.15 -2.25 miles in distance, and about 300 - 330 calories burned….hope this helps!

Day 1 - HIIT cardio/Chest & Biceps

Day 2 - Quads

Day 3 - Shoulders & Triceps

Day 4 - HIIT cardio only

Day 5 - Hamstrings & Calves

Day 6 - HIIT cardio/Back & Traps

Day 7 - HIIT cardio only

There you have it.  I hit the weights 5 days a week, and do cardio 4 days week.  I always do cardio first in the morning on an empty stomach, and then I don’t eat for an hour afterward, as the body is still burning fat, and I don’t want to disrupt that!  I almost always do my weight routine in the last afternoon/early evening!

Hope this helps! 

So here is a typical day of eating for me:

Meal #1:  Protein shake (2 scoops of protein powder, 1/2 cup of dry oatmeal, 1/4 cup of peanuts, 1 teaspoon of glutamine powder, mixed with water)

Meal #2:  2 chicken breasts, 1/2 cup dry oatmeal, 1 cup of green beans, (all mixed with lemon juice), glass of water

Meal #3:  Turkey sandwich (lean turkey patty on 2 slices of 100% whole wheat bread), a 1/2 a grapefruit, a glass of water

Meal #4:  1 whole egg, 5 egg whites,, 1 cup of green beans, (all mixed with lemon juice), a glass of water

Meal #5:  2 chicken breasts, 1 cup of green beans, 1/4 cup of peanuts, (all mixed with lemon juice), a glass of water

Meal #6 :  same as meal #5

Meal #7:  Two scoops of protein powder, 1 teaspoon of glutamine powder, mixed with water