Derrick's 10 Week Workout Program
Workout 5 days a week, taking DHEA is totally optional. Protein powder is great too if you have the funds for it.
Okay anyways... Every week I'll say to do however many minutes of cardio, what I do is split them up during my workout. I'll do half of the cardio before as a warm up, and half afterwards for a cool down.
Week 1: 50mg of DHEA. I have 25 mg tablets so I take one with breakfast then one with dinner.
10 pushups, 30 situps, 30 bicycle crunches, 40 squats, 20 tricep dips, 5 leg lifts (lay flat on back with fists next to hips, hold legs together and slowly raise and lower without bending your knees), 20 bicep curls with or without weights... I dont have weights so I just squeeze my biceps as hard as I can, and 15 mins of cardio. So 7.5 mins warm up, 7.5 mins cardio.
15 pushups, 35 situps, 35 bicycle crunches, 45 squats, 25 tricep dips, 10 leg lifts, 25 bicep curls, 20 mins cardio
Week 3: NO DHEA (if you want to use DHEA, you have to cycle it or it can convert to estrogen!)
20 pushups, 40 situps, 40 bicycle crunches, 50 squats, 30 tri dips, 15 leg lifts, 30 bicep curls, 25 mins cardio
25 pushups, 45 situps, 45 bicycle crunches, 55 squats, 35 tri dips, 20 leg lifts, 35 bicep curls, 30 mins cardio
Week 5: (we're halfway there!) 50mg DHEA
30 pushups, 50 situps, 50 bicycle crunches, 60 squats, 40 tri dips, 25 leg lifts, 40 bicep curls, 35 mins cardio
Week 6: Increasing DHEA to 100mg
35 pushups, 55 situps, 55 bicycle crunches, 65 squats, 45 tri dips, 30 leg lifts, 45 bicep curls, 40 mins cardio
40 pushups, 60 situps, 60 bicycle crunches, 70 squats, 50 tri dips, 35 leg lifts, 50 bicep curls, 45 mins cardio
45 pushups, 65 situps, 65 bicycle crunches, 75 squats, 55 tri dips, 40 leg lifts, 55 bicep curls, 50 mins cardio
50 pushups, 70 situps, 70 bicycle crunches, 80 squats, 60 tri dips, 45 leg lifts, 60 bicep curls, 55 mins cardio
55 pushups, 75 situps, 75 bicycle crunches, 85 squats, 65 tri dips, 50 leg lifts, 65 bicep curls, 1 hour cardio
We did it man! Congrats to those who stick it out with me and do it every week until the end. :)
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