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Mike’s 1 Week of Mass

Monday and Wednesday

Chest Incline Bench Press 4 sets 8-10 reps

Incline DB Press 4 sets 8-10 reps

Back Lat Pulldown 4 sets 8-10 reps

Pull-ups 4 sets to failure

Shoulders DB Shoulder Press 4 sets 8-10 reps

Shrugs 4 sets 8-10 reps

Legs Front Squat 4 sets 8-10 reps

Biceps Barbell Curl 4 sets 10-12 reps

Triceps Lying Triceps Ext. 4 sets 10-12 reps

Abs Cable Crunch 4 sets 15-20 reps

Calves Standing Calf Raise 4 sets 15-20 reps

Tuesday and Friday

Chest Decline Bench Press 4 sets 8-10 reps

Decline DB Press 4 sets 8-10 reps

Back DB Row 4 sets 8-10 reps

Seated Cable Row 4 sets to failure

Shoulders Shoulder Press 4 sets 8-10 reps

DB Shrugs 4 sets 8-10 reps

Legs Leg Press 4 sets 8-10 reps

Biceps EZ Bar Curl 4 sets 10-12 reps

Triceps DB Triceps Ext. 4 sets 10-12 reps

Abs Incline Crunch 4 sets 15-20 reps

Calves Seated Calf Raise 4 sets 15-20 reps

Thursday and Sunday

Chest Bench Press 4 sets 8-10 reps

DB Press 4 sets 8-10 reps

Back ISO Seated Row 4 sets 8-10 reps

T-Bar Row 4 sets to failure

Shoulders DB Front Raises 4 sets 8-10 reps

DB Arnold Press 4 sets 8-10 reps

Legs Hack Squat 4 sets 8-10 reps

Biceps DB Preacher 4 sets 10-12 reps

Triceps Skullcrusher . 4 sets 10-12 reps

Abs Reverse Crunch 4 sets 15-20 reps

Calves Standing Calf Raise 4 sets 15-20 reps

Saturday

Chest Decline Bench Press 4 sets 8-10 reps

Incline Bench Press 4 sets 8-10 reps

Back Lat Pulldown 4 sets 8-10 reps

Pull-ups 4 sets to failure

Shoulders Shoulder Press 4 sets 8-10 reps

Shrugs 4 sets 8-10 reps

Legs DB Lunges 4 sets 8-10 reps

Biceps EZ Bar Curl 4 sets 10-12 reps

Triceps EZ Bar Triceps 4 sets 10-12 reps

Abs Hanging Leg Raises 4 sets 15-20 reps

Calves Seated Calf Raise 4 sets 15-20 reps

Mike’s 1 Week of Mass Mike's 1 Week of Mass Monday and Wednesday Chest Incline Bench Press 4 sets 8-10 reps…

Fit for Life

You need for your workout style to match your look. Once you overcome your fear of getting inured, you can achieve your goals.

Ab Workout:

Decline Sit Up – 5 sets of 35 to 35 reps with 60 seconds rest

Ab Knee Ins – 10 sets of 35 to 40 reps with 45 seconds rest

Russian Twist – 5 sets of 15 to 20 reps with 45 seconds rest

Jumping Rope – 5 sets for 2 minutes with 60 seconds rest

Stationary Bike Cycling – 45 minutes

3 Ab Training Tips

Avoid Cramps. I drink lots of water every day. I used to get cramps in my abs, but when I started drinking more water, the cramps subsided.

Get Loose. Stretch the abs 10 to 15 minutes before abs training to avoid injury. I do cobra pose, hang from a bar, and do side bends.

Go For Two. Do not train abs more than twice a week, because your lower back may become more injury-prone.

Fit for Life Fit for Life You need for your workout style to match your look. Once you overcome your fear of getting inured, you can achieve your goals.

Hang Time

Try this nonstop circuit designed to tighten up your whole body.

What it is: A four-station body-weight circuit. You start with two stabilized exercises performed under control; hanging leg raises and walking lunges, then finish off with a pair of explosive moves: clapping push ups and squat jumps. Try to set a manageable pace.

Why it works: The stabilized exercises serve as active recovery from the explosive work. Since you are using a different leg-raise variation on each set, you will hit your abs and obliques from a variety of angles. This is a total-body HIIT that will have the sweat pouring off you – and leave your entire core sore the next day.

The Hang Time Workout

Hanging Leg Raises – 10 reps

Walking Lunge – 10 each leg

Clapping Push Up – 5 to 10 reps

Squat Jump – 30 seconds

Quick Tip: The goal isn’t speed, it is control. If you swing your legs, you remove core activation from the equation.

Hang Time Hang Time Try this nonstop circuit designed to tighten up your whole body. What it is…

30 Tips for 30 Days - Tip 25

30 Tips for 30 Days

Tip 25: Snack Strong

Nuts are so packed with health benefits you would be crazy not to indulge. Nuts are an excellent source of protein. Minerals such as potassium prevent cramps following workouts, and iron ensures an adequate supply of oxygen to produce energy. The soluble fiber in nuts slows the passage of food through the intestines, helping the body absorb essential…

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Starter Workout

Perform each of these workouts once per week for six weeks.

The Split

Day 1 – Workout 1

Day 2 – Rest

Day 3 – Workout 2

Day 4 – Rest

Day 5 – Workout 3

Day 6 – Rest

Day 7 – Rest

Workout 1

Dumbbell Goblet Squat – 3 sets of 10-12 reps

Superset with

Lat Pulldown – 3 sets of 1o to 12 reps

Dumbbell Step Up – 3 sets of 10 to 12 reps

Superset with

Single Arm Dumbbell Row – 3 sets of 10 to…

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Lose Your Gut – Shakes

Strawberry Banana:

Ingredients:

1 scoop protein powder

1/3 cup frozen strawberries

¼ frozen banana

½ tbsp. almond butter

½ cup unsweetened non-dairy almond, hazelnut, coconut or hemp milk

Water as needed

Directions:

Place all ingredients in a blender and process until smooth

232 calories

5 grams fat

29 grams protein

Vanilla Milkshake:

Ingredients:

1 scoop protein powder

½…

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Detox Green Smoothie

Ingredients:

½ orange, peeled

1 apples, peeled and cored

½ cup spinach

½ cup kale, chopped

3 slices pineapple

1/3 cup cilantro

¼-inch knob of ginger, peeled and minced

1 cup red grapes

1 lemon, juiced

3 tsp. chia seeds

2 cups water

½ cup crushed ice

3 tsp. flaxseed oil

3 tsp. coconut oil

Directions:

Place all ingredients in a blender and secure lid. Blend until smooth.

520…

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A foodie who loves fitness