3 day routine: Lunes: Pecho Y espalda Bench chest (4-8) Bench Incline chest (4-8) Bench Decline chest

(4-8) Bench with dumbells keep 90degrees chest (4-8) Bench and dumbells cross style chest (4-8) Row back (4-8) Pulley open back (4-8) Pulley closed back (4-8) Interval training (cardio) Martes: Bicep & tricep Dumbell standing curls hammer grip; dumbell to side bicep (4-8) Dumbell sitting curls or preacher curl on machine bicep (4-8) Curl bar open bicep (4-8) Curl bar closed bicep (4-8) Dumbell tricep extension thru back one arm tricep (4-8) Dumbell tricep extension trhu back both arms tricep (4-8) Dumbell Pull overs on bench laying down and lifting by head tricep (4-8) Curl bar tricep curls on bench to forehead tricep (4-8) Barra z rotina 21: lower section set, upper section set, full section set. Interval training (cardio) Miercoles: Sholders & Legs Military back press shoulder (4-8) Military front press closed shoulder (4-8) Dumbell front lateral raise shoulder (4-8) Curl bar closed thru back shoulder (4-8) Dumbell Flex move (4-8) Leg extensions sitting form quads (4-8) Hamstrings laying on chest form hamstrings (4-8) Calves exersice Interval training (cardio)

4 day workout: Shoulders: Standing military press (3-15) Barbel upright row (3-15) Barbell front raise (3-15) One-arm dumbbell lateral raise (3-15) Barbell rear delt row (3-15) Inverval training (cardio) Chest and arms: Incline Dumbbell chest press (3-15) Cable flye (3-15) Machine chest press (3-15) Push-up (3-failure) Alternating Dubmbbell curl (3-15) Superset with Cable pressdown (3-15) Preacher curl (3-15) Superset with Overhead cable triceps extension (3-15) Superset with Dip (3-failure) Inverval training (cardio) Legs: Barbell squat (3-15) Superset with Jump squat (3-30) Dumbbell walking lunge (3-25 each leg) Superset with Alternating jump Lunge (3-15 each leg) Leg extension (3-20) Lying leg curl (3-15)

Stiff-Legged deadlift (3-15) Inverval training (cardio) Back: Wide grip pull up (3-10) T-bar row (3-12) Seated reverse grip cable row (3-12/15) Close grip pulldown (3-12) Cable pullover (3-15) Inverval training (cardio)

-Programs longer than one hour are associated with higher dropout rates. Always do warmup sets (15-20 reps) and stretch before you workouts sets. -Try changing your routine so the muscles grow and dont adapt every 6-8 weeks. -What's the difference between supersets and compound sets? A superset is two or more exercises in a row, then a rest break. A compound set is where you alternate exercises taking about a minute break between each exercise. -Good diet is a must to recover, grow and loose weight: The theory of calories in, calories out and how much calories you burn is what helps you loose weight is not completely true. Fiber in any form is the number one item you need to add into your diet or snacks for losing weight. Also to increase energy you should eat Bell Peppers, Spinach, Papaya and Cashews (un-perverted) when ever possible to your diet. These items have many nutrients and are low in calories. -Avoid performing your reps too quickly (rushing to your reps): The facts is that If you zoom through your repetitions when strength training, you'll be using momentum instead of muscle power. You won't get the same stimulus for muscle building, and you won't burn as many calories. You'll also be more susceptible to training injuries such as torn muscles or connective tissue. The fix Take 6 seconds to perform each repetition: 2 seconds to lift the weight and 4 seconds to lower it; experts agree that slowing down is the single most significant change you can make to get better results from strength training. - Avoid Exercising too hard, too often: The facts is that if you don't rest enough between hard cardio or strength workouts, you'll stop making progress and may even lose some of the fitness you've gained. You're also likely to burn out on exercise. The fix is to keep your muscles fresh and your motivation high, alternate shorter, tougher cardio workouts (for instance, 20 minutes) with longer, easier days (4060 minutes). Don't go all-out more than twice a week. Keep in mind that the more intensely you train, the more time your body needs to recover. It's a good idea to do a couple of tough workouts and take 1 day completely off each week. On the strengthtraining front, take at least 1 day off between sessions that work the same muscle group. -Interval Training: I know many fitness trainers that put their client on 6-7 hours of cardio training per week for several months. When the clients are frustrated with the lack of results, the only thing that the trainers do is encourage their clients to just stick with the program or to do more hours. Doing extra cardio will not help you. You will be surprised to know that 6-7 hours will NOT help increase your metabolism. In fact, it can actually slow down your metabolism. Eventually, as you do more and more aerobic to burn the extra calories, your body will start tapping into your muscles for energy. Eventually, your body can literally break down your muscle tissue to meet the energy demand. Your muscle tissue can be

converted to glucose (blood sugar) to supply your aerobic training. What does that mean? You are making a smaller, less efficient fat burning machine; therefore, a weaker metabolism. Remember, steady aerobic training does NOT build muscle, but doing too much can actually make you lose muscle. However, interval training (consisting of moderate to high intensity cardio) will burn more calories per minute, and will elevate your metabolism for hours and hours. The right amount of resistance training combined with an intense interval training session can keep your metabolism up for at least 24 hours and in some cases, up to 42 hours. The Rule to Interval Training: Always warm up for 4-6 minutes High intensity: Perform one minute as fast as you can. (Level 9 or 10 intensity on a scale of 1-10) Moderate intensity: Slow down to a moderate pace for two minutes (Level 6-7 intensity). Therefore, one round will last about 3 minutes. Always cool down for 5 minutes. Warning: Do not perform interval training before resistance training. It can actually cause a negative effect on your routine. Week One to Four: Complete 3 rounds, 3 xs per week. Total time: 19 minutes per session (including the warm up and cool down). You can perform this during your non-training days or right after your weight lifting. Week Five to Eight Complete 4 rounds, 4 xs per week. Total time: 22 minutes per session (including the warm up and cool down). You can perform this during your non-training days or right after your weight lifting. Week Nine to Twelve Complete 5 rounds, 4 xs per week. Total time: 25 minutes per session (including the warm up and cool down). You can perform this during your non-training days or right after your weight lifting. Weeks Thirteen to Sixteen: Complete 6 rounds, 5 xs per week. Total time: 28 minutes per session (including the warm up and cool down).

You can perform this during your non-training days or right after your weight lifting.

This is what the interval Training Looks like during the first week. Warm up for 4-6 minutes by doing some light jogging. Followed By High Intensity Bike/Running/Sprinting for one full minute. (Level 9 or 10 intensity on a scale of 1-10) Followed by Moderate intensity: Slow down to for two minutes (Level 6-7 intensity). Repeat 2 more times for a total of 3 rounds: Bike/Run/Sprint for one minute followed by jogging for 2 minutes. After completing all 3 rounds, light Bike/jog/walk for 5 minutes for a cool down. - Muscle growth: Positive protein balance is the definition of gaining muscle - which means that under normal circumstances you don't gain any muscle while in a calorie deficit. Complete beginners to strength training can build somewhat significant muscle while in a calorie deficit. The "newbie shock growth" or "beginner's luck" period usually only lasts 3-6 months and is only really significant for the initial 6-8 weeks, but if you're lucky and train right you can extend this to up to 12 months. Then there are the naturals, who essentially keep a beginner's metabolism their entire lives. There are definite individual genetic variations in this area - people like Duke, Jasontarin and Blondie have muscle-building genes so good that their "beginner's luck" never runs out. - (Low reps of high weight builds muscle) High weight low reps are for muscle building. To get stronger you have to put on more muscle and to put on more muscle you need to pick up heavier weight. The normal suggestion is to pick up weight that is so heavy that you can do no more than 6 reps. Do 5 reps with that weight. When you can do all 5 reps, all 3 sets increase weight when you dont see growth. If you don't increase your weight your muscles will adapt to the same weight and they will not grow, so you have to keep applying more and more weight on them consistently. -( High reps of low weights is for resistance) Low weight and high reps is for resistance, really. It does not make you stronger and it does NOT tone the particular area you are exercising. Remember, 5 reps and 3 sets. If you can do more than 6 reps with that particular weight, you should put more weight on. If you can't do more than 2 reps, you're using way too much weight. If you're not using proper form and technique and are trying to do so, you're using too much weight.