Workout Regimen

Monday - 30 min of cardio: 10 - stationary bicycle, 10 - row machine, 10 - calisthenics
30 min of free weights.

Wednesday - Weight Machines and Bench Press 3 reps of 12 in 5 lb increments starting at 50% body weight (90, 95, 100 lbs)

Friday - Same as Monday, except 50% longer cardio times. 1 hour of lower-body exercise

Sunday - Weight Machines, Free Weights, Calisthenics

Week One - BP starts at 90 lbs, Free Weights start at 10 lbs with 5 lb incs, Weight Machines start at 30% body weight for upper, 40% for lower.
2800 Calories, No Beef, No Fried Food


Week Four - Bench starts at 100 lbs, 10lb increments. Free Weights start at 20 lbs, Weight Machines start at 35% upper, 45% lower.
3000 Calories, Fish & Chicken only, No Fried Food, Eliminate Smoking

Week Eight - Bench starts at 130 lbs, 10 lb increments. Free Weights start at 30 lbs, Machines at 40% upper, 50% lower.
3000 Calories, Eliminate Carbonated Drinks and reduce alcohol consumption to less than 6 servings/week.

120 Days - Calisthenics every day for 30 minutes. Goal Bench Max is 200 lbs. Machines at 60% upper, 60 % lower. Freeweights at 35 - 50 lbs.

3000 Calories. Goal Weight 180 lbs.