(Ebooks) Fitness - Body Building - 20 Week Plan
一个月健身计划 一月轻松塑身
一个月健身计划一月轻松塑身一个月健身计划: 一月轻松塑身目标：通过一个月的健身计划，轻松塑身，增加体力和灵活性，提高身体健康和整体形态。
计划概述：这个健身计划为期一个月，每周五天，旨在全面锻炼身体各个部位。
计划包括有氧运动和力量训练，注重均衡饮食和足够的休息时间。
每周计划：- 周一：有氧运动 + 腿部训练- 选择任意有氧运动，如慢跑、骑自行车或跳绳，持续30分钟。
- 进行一组腿部训练，包括深蹲、箭步蹲或腿弯举，每组重复10-12次，共3组。
- 周二：上半身力量训练- 进行一组俯卧撑或哑铃卧推，每组重复8-10次，共3组。
- 进行一组哑铃肩推或俯身划船，每组重复10-12次，共3组。
- 周三：有氧运动 + 核心训练- 选择任意有氧运动，持续30分钟。
- 进行一组腹肌训练，包括仰卧起坐或腹肌卷腹，每组重复10-12次，共3组。
- 周四：下半身力量训练- 进行一组卷腿或腿弯举，每组重复8-10次，共3组。
- 进行一组站姿哑铃弯举或俯身臂屈伸，每组重复10-12次，共3组。
- 周五：有氧运动 + 全身综合训练- 选择任意有氧运动，持续30分钟。
- 进行一组全身综合训练，包括俯卧撑、深蹲、仰卧起坐或跳跃蹲跳，每组重复10-12次，共3组。
饮食建议：- 保持均衡饮食，正确控制热量摄入。
- 避免食用高糖、高脂肪和加工食品。
- 增加蔬菜、水果和蛋白质的摄入，维持身体需要的营养。
休息时间：- 每天保证足够的睡眠时间，每晚7-8小时。
- 每周至少安排1-2天的休息时间，让身体得到充分恢复。
注意事项：- 在进行任何运动之前先进行热身活动，以避免受伤。
- 持续保持正确的姿势和技巧，避免过度训练。
- 如有不适或严重疼痛，请停止训练并咨询专业人士的建议。
在一个月的健身计划过程中，始终保持积极的态度，并根据个人情况适当调整计划。
只有持之以恒，才能实现身体的健康与塑身目标。
加油！。
健身计划英文作文
健身计划英文作文Title: My Fitness Plan。
Embarking on a fitness journey is not merely about physical transformation; it's a holistic approach towards achieving a healthier lifestyle. Through meticulousplanning and dedication, I have formulated a comprehensive fitness plan tailored to my specific needs and goals.First and foremost, my fitness plan revolves around regular exercise routines designed to target different muscle groups and enhance overall strength and endurance. I have incorporated a combination of cardiovascular exercises, strength training, and flexibility workouts into my weekly schedule. This diverse approach ensures that I not onlyburn calories effectively but also build lean muscle mass and improve flexibility.Cardiovascular exercises such as running, cycling, and swimming form the cornerstone of my fitness regimen. Theseactivities elevate my heart rate, improve cardiovascular health, and help in burning excess fat. I allocate at least four sessions per week for cardiovascular workouts, with each session lasting between 30 to 60 minutes, depending on the intensity and type of exercise.In addition to cardiovascular training, I prioritize strength training to sculpt and tone my body. Resistance exercises utilizing free weights, resistance bands, and bodyweight exercises are incorporated into my routine to target major muscle groups including the chest, back, arms, legs, and core. By progressively increasing the resistance and intensity of these exercises, I aim to build muscle strength and definition over time. I dedicate three to four sessions per week to strength training, ensuring adequate rest days for muscle recovery and growth.Furthermore, flexibility and mobility are integral components of my fitness plan to prevent injuries and improve overall performance. I incorporate dynamic stretching, yoga, and mobility exercises into my routine to enhance joint flexibility, range of motion, and muscleelasticity. These activities not only aid in recovery but also promote relaxation and stress relief. I allocate at least two sessions per week for flexibility and mobility work, either as standalone sessions or as part of my warm-up and cool-down routines.Nutrition plays a crucial role in supporting my fitness goals and maximizing performance. I adhere to a balanced diet consisting of lean proteins, complex carbohydrates, healthy fats, and an abundance of fruits and vegetables. I prioritize whole foods and minimize processed and sugary snacks to fuel my workouts and promote muscle recovery. Additionally, I stay hydrated by drinking plenty of water throughout the day, especially before, during, and after exercise sessions.Consistency and accountability are key principles that underpin my fitness journey. I track my progress regularly, monitoring changes in strength, endurance, and body composition. Setting specific, measurable, attainable, relevant, and time-bound (SMART) goals helps me stay focused and motivated. Moreover, I seek support fromfriends, family, and fitness communities to stay accountable and share experiences and insights along the way.In conclusion, my fitness plan is a dynamic and personalized approach towards achieving optimal health and wellness. By integrating regular exercise, balanced nutrition, flexibility training, and accountability measures, I am committed to realizing my fitness goals and embracing a sustainable lifestyle. With dedication and perseverance, I am confident that I will continue to progress towards a fitter, stronger, and healthier version of myself.。
健身计划英语作文翻译初中
A wellstructured fitness plan is essential for maintaining a healthy lifestyle, especially for middle school students who are in the midst of growth and development. Here is a fitness plan translated into English for middle school students:Title:Fitness Plan for Middle School StudentsIntroduction:As middle school students,it is crucial to engage in regular physical activities to support our growth,improve our health,and enhance our overall wellbeing.This fitness plan is designed to help us achieve these goals through a balanced and sustainable approach. 1.Warmup:Start each workout session with a510minute warmup to prepare the body for exercise. This can include light jogging,jumping jacks,or dynamic stretching.2.Aerobic Exercise:Aim for at least30minutes of moderateintensity aerobic exercise most days of the week. This can be achieved through activities such as:Running or joggingCyclingSwimmingPlaying sports like basketball,soccer,or volleyball3.Strength Training:Incorporate strength training exercises into your routine at least twice a week.Focus on exercises that work major muscle groups,such as:PushupsSitupsSquatsLunges4.Flexibility Training:Improve flexibility and prevent injuries by dedicating time to stretching exercises.Hold each stretch for1530seconds and repeat23times for each muscle group.5.Balance and Coordination:Enhance balance and coordination through activities like yoga,tai chi,or balance board exercises.Aim to include these activities in your routine once or twice a week.6.Rest and Recovery:Ensure you get adequate rest between workouts to allow your body to recover.Aim for at least one rest day per week and listen to your bodys signals if it needs more time to recover.7.Nutrition:Support your fitness goals with a balanced diet that includes a variety of fruits,vegetables, whole grains,lean proteins,and healthy fats.Stay hydrated by drinking plenty of water throughout the day.8.Consistency:Stay committed to your fitness plan and make adjustments as needed to ensure it remains effective and enjoyable.Track your progress and celebrate your achievements along the way.Conclusion:By following this fitness plan,middle school students can develop healthy habits that will benefit them throughout their lives.Remember to consult with a parent,teacher,or coach for guidance and support in implementing this plan.。
英语健身计划作文加翻译
英语健身计划作文加翻译Title: My English Fitness Plan。
Introduction:Fitness is an integral part of a healthy lifestyle. With the growing importance of English proficiency intoday's globalized world, combining English learning with a fitness routine can be a smart and efficient way to maximize time and productivity. In this essay, I will outline my English fitness plan, detailing the exercises, strategies, and benefits.Body:1. Setting Goals:English Proficiency Goals: Determine the level of English proficiency I aim to achieve (e.g., improving speaking skills, expanding vocabulary, enhancing listeningcomprehension).Fitness Goals: Establish fitness goals such as weight loss, muscle gain, or overall physical well-being.2. Integration of English Learning and Fitness:Morning Routine: Start the day with English learning activities such as listening to English podcasts or watching English news while doing stretches or yoga.Cardio Sessions: Use cardio sessions, like running or cycling, to listen to English audiobooks or language learning podcasts.Strength Training: Incorporate English flashcards or vocabulary exercises during rest intervals between sets.Group Fitness Classes: Attend group fitness classes conducted in English to practice listening and speaking skills while exercising with others.Cool Down and Reflection: Use post-workout cool-down time for reflective English writing exercises or journaling about fitness progress and language learning experiences.3. Resources and Tools:Language Learning Apps: Utilize language learning apps like Duolingo, Rosetta Stone, or Babbel for daily English practice.Fitness Apps: Use fitness apps such as MyFitnessPal or Nike Training Club to track progress and set workout reminders.Online Communities: Join English learning forums or fitness communities to interact with like-minded individuals, seek advice, and share experiences.4. Accountability and Progress Tracking:Weekly Check-Ins: Schedule weekly self-assessment sessions to review language learning progress and fitnessachievements.Goal Adjustments: Modify goals and strategies based on performance and feedback received during check-ins.Reward System: Establish a reward system for reaching milestones in both English learning and fitness to maintain motivation and momentum.Benefits:Efficiency: By combining English learning with fitness activities, I can utilize time more effectively and achieve dual benefits.Motivation: The novelty and variety of integrating English learning into my fitness routine can help keep me motivated and engaged.Improved Health and Language Skills: Regular exercise not only improves physical health but also enhances cognitive function, which can positively impactlanguage learning abilities.Community Engagement: Engaging in group fitness classes and online communities fosters social interaction and provides opportunities for language practice in real-life situations.Conclusion:In conclusion, my English fitness plan is a holistic approach to personal development, integrating physical fitness with language learning. By setting clear goals, utilizing various resources and tools, and maintaining accountability, I aim to achieve proficiency in English while improving my overall health and well-being. This integrated approach not only maximizes efficiency but also adds a dynamic and enjoyable element to both fitness and language learning journeys.。
健身训练计划：打造健康体魄的十二周计划
健身训练计划：打造健康体魄的十二周计划1. 引言1.1 概述现代生活的快节奏和各种压力常常导致我们忽视了自身健康的重要性。
良好的健康体魄对于我们在工作、学习和日常生活中都至关重要。
然而，要想拥有一个强壮和健康的身体，并不是一蹴而就的事情。
我们需要投入时间和精力来进行适当的健身训练。
1.2 文章结构本文将为您提供一个十二周的完整健身训练计划，旨在帮助您打造健康体魄。
文章包括三个主要阶段：准备期、建立期和巩固期。
每个阶段都会详细介绍目标设定、训练频率和强度安排、饮食营养计划以及其他相关因素，以确保您能够全面发展各项运动能力并持久保持良好状态。
1.3 目的本文的目的是为那些希望改善健康状况、塑造理想身材或增加体力素质的人们提供指导。
无论您是初学者还是已经有一定锻炼基础，这个十二周的健身训练计划都会针对您的需求和目标进行量身定制。
该计划旨在帮助您逐步提高体能、塑造理想体形，并且通过培养健康的生活习惯来实现长期持续的健康效果。
我们鼓励读者积极地将这个计划付诸行动，并根据个人情况进行适当调整，从而打造一个更加健康和强大的自己。
2. 健身训练计划概述:2.1 健身训练的重要性:在当今现代生活中，健身训练已变得越来越重要。
久坐办公室和生活方式的改变导致了许多健康问题的出现，如肥胖、心血管疾病和骨质疏松等。
通过参与健身训练，我们可以提高心肺功能，增强肌肉力量，改善体能素质，并且有助于控制体重和保持良好的身体姿态。
2.2 健身训练计划的好处:制定一个健身训练计划有很多好处。
首先，它能帮助我们有条不紊地进行健身锻炼，确保每个部分都被充分考虑到。
其次，一个明确的计划使我们能够合理安排时间并遵循规律性。
此外，在一个计划下进行健身训练也会给予我们目标，并以逐步挑战自己为动力。
2.3 计划执行的挑战与解决方法:实施健身训练计划可能会面临一些挑战，例如缺乏动力、时间不足或者缺乏专业指导。
然而，通过学习如何增强动力和改善时间管理技巧，我们可以克服这些障碍。
英文原版7分钟健身计划
英文原版7分钟健身计划The 7-Minute Fitness Plan for a Quick and Effective Workout.In the fast-paced world we live in, finding time for a thorough workout can often feel like a daunting task. Butdid you know that you don't need hours in the gym toachieve a great fitness routine? With just 7 minutes a day, you can transform your body and improve your overall health. Here's a comprehensive 7-minute fitness plan that will have you sweating and smiling in no time.1. Warm-Up (1 Minute)。
Before diving into any intense workout, it's crucial to warm up your muscles. Start by doing a 1-minute cardio burst, such as jumping jacks or high-intensity interval training (HIIT) sprints. This will raise your heart rateand prepare your body for the exercises ahead.2. Strength Training (3 Minutes)。
Strength training is essential for building muscle, burning fat, and improving bone density. In just 3 minutes, you can target multiple muscle groups with bodyweight exercises like squats, push-ups, and lunges. Perform each exercise for 30 seconds, rest for 15 seconds, and repeat the circuit twice.3. Core Workout (1 Minute)。
健身计划的英文作文带翻译
健身计划的英文作文带翻译英文：As a fitness enthusiast, I have always been committed to creating and following a well-rounded fitness plan. A good fitness plan not only helps me achieve my fitness goals, but also keeps me motivated and disciplined. Here is a breakdown of my current fitness plan and how it has been effective for me.First and foremost, my fitness plan includes a mix of cardiovascular exercises, strength training, andflexibility work. For cardio, I enjoy activities like running, cycling, and swimming. These exercises help improve my endurance, burn calories, and keep my heart healthy. I usually do cardio exercises for at least 30 minutes, 3-4 times a week.In terms of strength training, I focus on working different muscle groups on different days of the week. Forexample, I might do upper body exercises like push-ups,pull-ups, and dumbbell presses on Mondays and Thursdays, and lower body exercises like squats, lunges, and deadlifts on Tuesdays and Fridays. This allows for adequate rest and recovery for each muscle group.Flexibility work is also a crucial part of my fitness plan. I incorporate activities like yoga and stretching exercises to improve my flexibility and prevent injuries. I find that these exercises also help me relax and de-stress after a long day.In addition to the physical aspect of my fitness plan, I also pay close attention to my diet. I focus on consuming lean proteins, healthy fats, complex carbohydrates, and plenty of fruits and vegetables. I also make sure to stay hydrated by drinking plenty of water throughout the day.Consistency is key when it comes to following a fitness plan. I make sure to schedule my workouts and stick to them as much as possible. Of course, there are days when I feel less motivated, but I remind myself of the long-termbenefits of staying consistent.Moreover, I like to set specific and achievable fitness goals for myself. For example, I might aim to increase my running distance by 1 mile within a month, or to be able to do 10 more push-ups within a certain time frame. Thesegoals keep me focused and give me a sense of accomplishment when I achieve them.Overall, my fitness plan has been effective in helping me stay in shape, improve my overall health, and boost my confidence. It's a lifestyle that I have embraced and enjoy, and I believe that's what makes it sustainable for the long run.中文：作为一个健身爱好者，我一直致力于制定并遵循一个全面的健身计划。
健身计划英语作文
健身计划英语作文英文回答：My fitness plan is designed to help me achieve my fitness goals, which are to lose weight, build muscle, and improve my overall health. I am following a 5-day split workout routine, which I alternate between upper body and lower body exercises. I also incorporate cardio into my routine 2-3 times per week.On Mondays, I focus on chest and triceps exercises. My chest workout includes exercises such as bench press, incline dumbbell press, and flyes. My triceps workout includes exercises such as triceps pushdowns, overhead triceps extensions, and skullcrushers.On Tuesdays, I focus on back and biceps exercises. My back workout includes exercises such as lat pulldowns, barbell rows, and deadlifts. My biceps workout includes exercises such as bicep curls, hammer curls, andconcentration curls.On Wednesdays, I do a full-body workout. This workout includes a variety of exercises that target all major muscle groups. I typically do 2-3 sets of each exercise, with 10-12 repetitions per set.On Thursdays, I focus on shoulders and legs. My shoulder workout includes exercises such as overhead press, lateral raises, and front raises. My legs workout includes exercises such as squats, leg press, and hamstring curls.On Fridays, I do a light cardio workout. This workout typically includes 20-30 minutes of moderate-intensity cardio, such as jogging, cycling, or swimming.On Saturdays and Sundays, I rest. Rest is an important part of any fitness plan, as it allows your body to recover and rebuild.I have been following this fitness plan for 6 weeks and I have already seen great results. I have lost 10 pounds,gained 5 pounds of muscle, and my overall health has improved. I feel stronger, healthier, and more confident.Here are some tips for creating a fitness plan that works for you:Set realistic goals. Don't try to do too much too soon. Start with a few simple exercises and gradually add more as you get stronger.Find an activity that you enjoy. If you don't enjoy your workout, you're less likely to stick with it.Make time for exercise. Even if you can only spare 30 minutes a day, it's better than nothing.Be consistent. The key to success is consistency. Aimto work out at least 3 times per week.Listen to your body. If you're feeling pain, stop exercising and consult with a doctor.中文回答：我的健身计划旨在帮助我实现健身目标，也就是减肥、增肌和提高整体健康状况。
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24-Week Bodybuilding PlanGoal – Reach 6%BF and go up 2.5 - 5% in all weight amounts every 1-2 weeks.Training – Weeks 1 – 4: Beginning TrainingSplit: Monday: Cardio – 30 minutes of sprintsTuesday: Workout 1Wednesday: RestThursday: Workout 2Friday: Cardio – 30 minutes of sprintsSaturday: Cardio – 30 minutes of sprints (Morning), Workout 3 (Afternoon)Sunday: RestWorkout 1: Chest, Shoulders, Traps (75 seconds of rest)Chest: Smith Machine Bench Presses: 20*, 8, 6, 6Incline Dumbbell Presses: 8, 8, 8Flat-Bench Dumbbell Flyes: 8, 8, 8Shoulders: Seated Smith Machine Overhead Presses: 20*, 8, 6, 6Rear Dumbbell Laterals On An Incline Bench: 8, 8, 8Seated Dumbbell Lateral Raises: 8, 8, 8Traps: Dumbbell Shrugs: 20*, 6, 6, 6, 6Workout 2: Back, Biceps, Triceps (75 seconds of rest)Back: Deadlifts: 20*, 6, 6, 4, 4Bent-Over Rows: 20*, 8, 8, 8Close-Grip Pulldowns: 8, 8, 8Triceps: Close-Grip Press: 20*, 8, 8, 8, 8Rope Pressdowns: 8, 8, 8, 8Biceps: EZ-Bar Curls: 20*, 8, 8, 6, 6Incline Dumbbell Curls: 8, 8, 8, 8Workout 3: Abdominals, Calves, Hamstrings, QuadsAbdominals: Lying Leg Raises: 20, 20Forward Crunches: 20, 20Calves: Seated Calf Raises: 10, 10, 10, 10, 10Hamstrings: Seated Leg Curls: 20*, 8, 8, 8, 8, 8Quadriceps: Leg Extensions: 20*, 8, 8, 8, 8Squats: 6, 6, 6Leg Presses: 10, 10, 10Training – Weeks 5-8: TrainingSplit: Monday: Workout 1/1/2/4Tuesday: Workout 2/2/1/1Wednesday: Cardio – 30 minutes sprintsThursday: RestFriday: Workout 3/3/3/2Saturday: Workout 4/4/4/3Sunday: RestWorkout 1: Chest, Hamstrings, AbdominalsChest: Incline Bench Presses: 20*, 20*, 12, 10, 8, 6Dumbbell Bench Presses: 10, 8, 6Cable Crossovers: 10, 8, 6Decline Dumbbell Presses: 10, 10Hamstrings: Romanian Deadlift: 20*, 20*, 10, 10, 10, 8, 8 Seated Leg Curl: 15, 15, 12, 12 Abdominals: Rope Crunch: 20, 20, 20, 20, 20Reverse Crunch: 15, 15, 15, 12Workout 2: Back, Traps, CardioBack: Deadlift: 20*, 20*, 8, 8, 6, 4Barbell Bent-Over Row: 20*, 12, 10, 8, 6, 4Wide-Grip Pull-Ups: Total of 50Traps: Dumbbell Shrug: 20*, 12, 10, 8, 6 Cardio: Treadmill :20 minutes (sprints) Workout 3: Shoulders, BicepsShoulders: Seated Barbell Military Press: 20*, 12, 10, 8, 6Dumbbell Lateral Raise: 10, 8, 8, 8Reverse Pec-Dec Flye: 8, 8, 8Biceps: EZ-Bar Curl: 20*, 10, 8, 6Incline Dumbbell Curl: 10, 10, 10Machine Preacher Curl: 8, 8, 8Cardio: Treadmill: 20 minutes (sprints)Workout 4: Quads, Triceps, CalvesQuads: Leg Extension: 20*, 20*, 15, 15, 15Squat: 10, 10, 10, 8, 8Leg Press: 15, 12, 12Triceps: Close-Grip Press: 20*, 10, 8, 6Lying French Press: 10, 8, 8Rope Pressdown: 12, 10, 8Calves: Standing Calf Raise: 10, 10, 10, 8, 8Seated Calf Raise: 15, 15, 12Tuesday: Workout 2Wednesday: RestThursday: Workout 3Friday: Workout 4Saturday: RestSunday: RestWorkout 1: Chest, BicepsChest: Incline Dumbbell Press: 20*, 10, 10, 10Low-Incline (10o) Dumbbell Press: 10, 10, 10Cable Crossover: 10, 10, 10Dips: 8, 8, 8Biceps: EZ-Bar Curl: 20*, 8, 8, 8Cable Crossover Curl: 8, 8, 8Reverse Barbell Curl: 12, 12, 12 Forearms: Barbell Wrist Curl 10, 10, 10Reverse Barbell Wrist Curl 10, 10, 10 Cardio: Treadmill: 30 minutes Workout 2: Quads, CalvesQuads: Hyperextensions*: 15, 15Leg Extensions: 20*, 20* 10, 10, 10Squats: 20*, 10, 10, 10Barbell Lunge: 10, 10, 10Leg Press: 10, 10, 10 Calves: Leg Press Calf Raise 15, 15, 15Seated Calf Raise: 20, 20, 20 Workout 3: Back, Hamstrings, AbsBack: Hyperextension* 15, 15Deadlift: 20*, 20*, 6, 6, 6Dumbbell Row: 6, 6Bent-Over Row: 10, 10, 10Close-Grip Pulldown: 10, 10, 10 Hamstrings: Seated Leg Curl: 20*, 20*, 8, 8, 8Dumbbell Romanian Deadlift: 12, 12, 12 Abdominals: Crunch 20, 20, 20Superset w/Reverse Crunch 20, 20, 20 Workout 4: Shoulders, TricepsShoulders: Dumbbell Lateral Raise: 20*, 20*, 12, 12, 12 Seated Dumbbell Overhead Press: 10, 10, 10Seated Smith Machine Overhead Press: 10, 10, 10Bent-Over Dumbbell Lateral Raise: 12, 12, 12 Triceps: Close-Grip Press: 20*, 10, 10, 10Dumbbell Overhead Extension: 10, 10, 10Rope Pressdown: 10, 10, 10 Cardio: Treadmill: 30 minutesTuesday: Workout 2Wednesday: RestThursday: Workout 3Friday: Workout 4Saturday: RestSunday: CardioWorkout 1: Quads, Hamstrings, CalvesQuads: Front Squats: 20*, 20*, 12, 10, 8Leg Press: 15, 12, 10Leg Extension: 50, 25, 15, 8 Hamstrings: Seated Leg Curl: 20*, 20*, 25, 25, 25, 25 Calves: Standing Calf Raise: 25, 25, 25Seated Calf Raise: 25, 25, 25Workout 2: Chest, ShouldersChest: Incline Dumbbell Press: 20*, 20*,15, 15, 12Dumbbell Flye: 15, 15, 15Decline Dumbbell Press: 15, 15, 12 Shoulders: Seated Dumbbell Overhead Press: 20*, 20*, 15, 15, 12Dumbbell Lateral Raise: 15, 15, 12Reverse Pec-Dec Flye: 15, 15, 12Dumbbell Shrug: 12, 12, 12Workout 3: Back, Abdominals, CardioBack: Hyperextension* 15, 15Deadlift: 20*, 20*, 10, 10, 10Close-Grip Pulldown: 20*, 15, 15, 12Bent-Over Row: 15, 15, 12 Abdominals: Crunch 20, 20, 20Superset w/Leg Raise 15, 15, 15Cardio: Treadmill: 30 minutesWorkout 4: Biceps, TricepsBiceps: Barbell Curl: 20*, 20*, 15, 15, 12Incline Dumbbell Curl: 15, 15, 15Alternate Hammer Curl: 12, 12Crossover Curl: 15, 15Triceps: Close-Grip Press: 20*, 20*, 15, 15, 12, 12 Seated EZ-Bar Overhead Extension: 15, 15, 15Dips: 15, 15, 12Rope Pressdown: 20, 15, 15Cardio: Treadmill: 30 minutesTuesday: Workout 2Wednesday: RestThursday: Workout 3Friday: Workout 4Saturday: RestSunday: CardioWorkout 1: Quads, Hamstrings, CalvesQuads: Squats: 20*, 20*, 15, 15, 12Leg Press/Leg Extension: 10/10, 12/12, 15/15Hack Squat/Dumbbell Lunge: 25/10, 15/8, 25/10Hamstrings: Seated Leg Curl: 20*, 20*, 25, 25, 25, 25Calves: Standing Calf Raise: 25, 25, 25Seated Calf Raise: 25, 25, 25Workout 2: Chest, ShouldersChest: Incline Dumbbell Press: 20*, 20*,15, 15, 12Dumbbell Flye/Dip: 15/F, 15/F, 15/FSmith Machine Bench Press: 15, 15, 12Shoulders: Seated Dumbbell Overhead Press: 20*, 20*, 15, 15, 12Dumbbell Lateral Raise: 15, 15, 12Reverse Pec-Dec Flye: 15, 15, 12Dumbbell Shrug: 12, 12, 12Workout 3: Back, Abdominals, CardioBack: Hyperextension* 15, 15Deadlift: 20*, 20*, 10, 10, 10Close-Grip Pulldown: 20*, 15, 15, 12Bent-Over Row: 15, 15, 12Abdominals: Crunch 20, 20, 20Superset w/Leg Raise 15, 15, 15Cardio: Treadmill: 10 minutesTreadmill Sprints: 8 (2-S-35-S-35-S-35-S-35-S-35-S-30-S-30-S) Workout 4: Biceps, TricepsBiceps: Barbell Curl: 20*, 20*, 15, 15, 12Incline Dumbbell Curl: 15, 15, 15Alternate Hammer Curl: 12, 12Crossover Curl: 15, 15Triceps: Close-Grip Press: 20*, 20*, 15, 15, 12, 12Seated EZ-Bar Overhead Extension: 15, 15, 15Dips: 15, 15, 12Rope Pressdown: 20, 15, 15Cardio: Treadmill: 10 minutesTreadmill Sprints: 8 (2-S-35-S-35-S-35-S-35-S-35-S-30-S-30-S) S = 30 second sprintDiet – Weeks 1-12: 50/36/14Goal of Diet: To provide enough nutrients to build muscle while lose fat.Meal Plan – Days 1, 2, 3, 4, 5, 76:00am Calories Carbs Protein Fat 2 EAS Phen-Free 0 0 0 0 TOTAL 0 0 0 06:30am Calories Carbs Protein Fat2 egg whites 34 0 8 03 whole eggs 225 0 18 15 16 oz. Orange Juice w/ L-Glutamine (5g) 224 58 2 0 Creatine Monohydrate (5g) 0 0 0 0 3 oz. Pasta 327 69 6 3 2 GNC Megamen Multivitamin Tabs 0 0 0 0 TOTAL 810 127 34 189:35am Calories Carbs Protein Fat 1 MHP Methoxy Meal 270 13 45 4 1 ¼ cup oats 375 67 11 8 1 tbsp honey 64 17 0 0 TOTAL 709 97 56 1210:55am Calories Carbs Protein Fat 2 EAS Phen-Free 0 0 0 0 TOTAL 0 0 0 011:25am Calories Carbs Protein Fat 200gm Chicken Breast stir fried w/ 217 0 45 4 1 cup cooked Rice 205 44 4 2 1 egg white 17 0 4 0 B-Complex Vitamin Tab 0 0 0 0 TOTAL 422 44 53 61:30pm Calories Carbs Protein Fat MHP Methoxy Meal 270 13 45 4 2 tbsp. Honey 128 34 0 0 2 cups low-fat milk 216 24 16 6 TOTAL 614 71 61 103:00pm Calories Carbs Protein Fat 500ml Gatorade 120 30 0 0 1 Small Banana 90 23 1 0 TOTAL 210 53 1 0 3:50pm Calories Carbs Protein Fat 2 EAS Phen-Free 0 0 0 0 TOTAL 0 0 0 0 5:30pm Calories Carbs Protein Fat Optimum Whey (3 scoops)* w/ PROLAB L-Glutamine (10g) 330 9 63 4.5 1 cup low-fat milk 108 12 8 3 1 tbsp Honey 64 17 0 0 3 scoops Gatorade in 24 oz. Water w/ PROLAB Creatine (5g) 180 45 0 1 1000mg Vitamin C 0 0 0 0 TOTAL 682 83 71 8.5 6:30pm Calories Carbs Protein Fat 7 oz. Chicken Breast 217 0 45 4 2 tbsp. BBQ Sauce 40 10 0 0 1 cups peas and corn 160 34 7 0 TOTAL 417 44 52 4 8:15pm Calories Carbs Protein Fat 3 ZMA Tabs 0 0 0 0 TOTAL 0 0 0 08:50pm Calories Carbs Protein Fat Optimum Whey (1 scoop) w/ L-Glutamine (5g) 110 3 21 1.5 TOTAL 110 3 21 1.5 DAILY TOTALS 3974 522 349 60On day 6 you can eat whatever you want to eat.Diet – Weeks 17-20: 17.5/62/21.5Goal of Diet: To burn fat by using the low-carb diet method.5:15 AM Calories Protein Carbohydrates Fat 2 Phen-Free Tabs 0 0 0 0 TOTAL 0 0 0 05:45 AM Calories Protein Carbohydrates Fat 6 egg whites 102 24 0 02 whole eggs 150 12 2 102 KRAFT Singles 60 10 4 0½ cup of onions 31 1 7 02 GNC Megamen Multivitamin Tabs 0 0 0 0 TOTAL 373 53 11 109:35 AM Calories Protein Carbohydrates Fat Whey Protein Shake (2 scoops) 220 42 6 41 B-Complex Vitamin Tab 0 0 0 0 TOTAL 220 42 6 310:55 AM Calories Protein Carbohydrates Fat 2 Phen-Free Tabs 0 0 0 0 TOTAL 0 0 0 011:20 AM Calories Protein Carbohydrates Fat Whey Protein Shake (2 scoops) 220 42 6 3 TOTAL 220 42 6 3 1:10 PM Calories Protein Carbohydrates Fat 1 Methoxy Meal 270 45 13 4 TOTAL 270 45 13 43:45 PM Calories Protein Carbohydrates Fat 2 Phen-Free Tabs 0 0 0 0 TOTAL 0 0 0 0 Post-Workout Calories Protein Carbohydrates Fat Whey Protein (2 ½ scoops) w/ L-Glutamine (4g) 275 55 7.5 3.75 Gatorade (3 scoops) 180 0 45 11 Chromium Picolinate Tab 0 0 0 0 TOTAL 455 55 52.5 4.75 6:00 PM Calories Protein Carbohydrates Fat 10 oz. Garoupa Fish Steak 300 50 0 101 cup of romaine lettuce w/ 1 tbs olive oil dressing 80 0 1 5 TOTAL 380 50 1 15 8:15 PM Calories Protein Carbohydrates Fat Whey Protein (3 scoops) 330 61 9 4.5 TOTAL 330 61 9 4.5TOTAL 2,248 348 98.5 44.25Supplements (weeks 1-12)EAS Phen-Free Fat BurnerOptimum 100% Whey Protein Powder - Whey ProteinPROLAB Creatine - CreatineTwinlab ZMA Fuel - ZMATwinlab C-1000 Fuel - Vitamin CAST Multi-Pro 32X - MultivitaminUltimate Nutrition Super Vitamin B-Complex - B-ComplexMHP Methoxy Meal - MRPTwinlab Fuelplex - MRPPROLAB L-Glutamine - Anti-Catabolic Amino Acid Supplements (weeks 13-24)EAS Phen-Free Fat BurnerTwinlab HMB Fuel Anti-Catabolic Amino Acid PROLAB L-Glutamine Anti-Catabilic Amino Acid Optimum 100% Whey Protein Whey ProteinAST Multi-Pro 32X - MultivitaminUltimate Nutrition Super Vitamin B-Complex - B-Complex。