My Training Plan

Boxer StatueBackground Info:
Last year, I focused on cutting fat and overall health through cardiovascular exercise. I started off by skipping 30 minutes a day for several months. Then I went swimming regularly for 4 months. I lost 10-15 lbs of fat and now I am focusing on building muscle. I realized that this method wasn’t the best approach because I did too much cardio. However, my workout plan does not include any cardio now. I am doing this for both health and appearance. I realize that this is a lifestyle change as well. I will need to spend time training and eat well through a stricter diet. I encourage others to join me and we can be workout buddies!

My Main Goals:

  • Build 30 lbs of muscle mass over 3 years (10 lb/year, 3.33 lb/season, 0.83 lb/month)
  • Visible Rectus Abdominis
  • Broader shoulders (Trapezius and Deltoids)

My Mass Builder Exercise Plan

My plan consists of total body workouts using mainly compound movements with emphasis on shoulders, chest, and abs to meet my goals. Although power lifting techniques are the best, I did not include them because they are difficult and I don’t want to hurt myself. I will consider trying them when I’m stronger. I keep a workout log and if I notice improvements, I will increase the weight. I understand that this plan is not perfect, but I have tried upper/lower body splits and push/pull/leg splits and they haven’t worked well for me. I also don’t do squats everyday because my knees are bad. Any suggestions are welcome.

Day 1:
Bench Press
Deadlift
Military Press
Chin Ups
Rows
Abs (2 exercises, 3 sets of 15-25 reps each)

Day 2:
Bench Press
Deadlift
Military Press
Inclined Dumbbell Press
Side Lateral Raise
Rear Lateral Raise

Day 3:
Squats
Bench Press
Military Press
Flies
Reverse Barbell Curls
Alternating Dumbbell Curls
Abs (3 exercises, 3 sets of 15-25 reps each)

Ab Exercises:
Push (Serratus) Crunches
Hanging Leg-Hip Raises (can also be done straight leg)
Inclined Twisting Crunches
Leg Lifts
Jack-knife Sit-ups
Cable Kneeling Crunches
Dumbbell Side Bends (Obliques)

My Diet:
I don’t have a detailed diet plan, but I eat 4-5 times a day and it includes these foods:
protein powder (post workout only)
chicken breasts
tuna sandwiches
turkey sandwiches
roast beef sandwiches
cereal
rice
broccoli
cauliflower
apples
bananas
oranges

Once I hit a plateau, I will return to my original push/pull split to focus on certain body parts. Now I just have to be consistent, eat a lot, and hit the gym 3 times a week. Wish me luck!

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