In order to make a truly impressive physique transformation, you must have the right mindset. ... When I made my physique transformation back in 1997, I had an overwhelming desire to obtain a lean muscular physique. I was sick and tired of being fat and out of shape. I had to sit back and take a fresh, unobstructed look at myself and honestly ask, where am I now and where do I want to be in 12 weeks. I put it down on paper and made a true assessment of my actions in the past that caused be to be fat and out of shape. ... Once this is accomplished a new training picture can take shape. ...
The before photo of myself (on my web site) is what I looked like after training for five years and up to six days per week for 1-2 hours per day. The after photo of myself is what I looked like after training for 12 weeks- 2-3 days per week for 30-45 minutes per session. ... When I made my transformation I did not start gaining and improving until I got to the Base Line #3 program and one workout every four days. ...
BASELINE PROGRAM #1
Monday-Upper Body
Incline Bench Press- 3 sets of 8-15 reps
Reverse Grip Pull Down- 3 sets of 8-15 reps
Overhead Dumb Bell Press- 3 sets of 8-15 reps
Bar Bell Curls- 3 sets of 8-15 reps
Triceps Push Down- 3 sets of 8-15 reps
Incline Sit Ups- 3 sets of 8-15 reps
Thursday-Lower Body
Leg Extensions- 3 sets of 12-20 reps
Leg Curl- 3 sets of 12-20 reps
Leg Press- 3 sets of 12-20 reps
Standing Calf Raise- 3 sets of 12-20 reps
Hanging Leg Raise- 3 sets to failure
Sunday-Upper Body-3 days later
Repeat Monday workout
When you reach the maximum number of reps required for each exercise on all 3 sets increase the weight by approximately 10 percent and then work on completing all three sets at that weight before increasing again. ...
If after 2 weeks you haven’t gotten significantly stronger switch to the baseline physique transformation program #2.
BASE LINE PROGRAM #2
Monday-Upper Body
Incline Bench Press- 2 sets of 8-15 reps
Reverse Grip Pull Down- 2 sets of 8-15 reps
Overhead Dumb Bell Press- 2 sets of 8-15 reps
Bar Bell Curls- 2 sets of 8-15 reps
Triceps Push Down- 2 sets of 8-15 reps
Incline Sit Ups- 2 sets of 8-15 reps
Thursday-Lower Body
Leg Extensions- 2 sets of 12-20 reps
Leg Curl- 2 sets of 12-20 reps
Leg Press- 2 sets of 12-20 reps
Standing Calf Raise- 2 sets of 12-20 reps
Hanging Leg Raise- 2 sets to failure
Sunday-Upper Body-3 days later
Repeat Monday workout
When you reach the maximum number of reps required for each exercise on both sets increase the weight by approximately 10 percent and then work on completing both sets at that weight before increasing again. ...
If after 2 weeks you haven’t gotten significantly stronger switch to the baseline physique transformation program #3.
BASE LINE PROGRAM #3
Monday-Upper Body
Incline Bench Press- 1 set of 8-15 reps
Reverse Grip Pull Down- 1 set of 8-15 reps
Overhead Dumb Bell Press- 1 set of 8-15 reps
Bar Bell Curls- 1 set of 8-15 reps
Triceps Push Down- 1 set of 8-15 reps
Incline Sit Ups- 1 set of 8-15 reps
Thursday-Lower Body
Leg Extensions- 1 set of 12-20 reps
Leg Curl- 1 set of 12-20 reps
Leg Press- 1 set of 12-20 reps
Standing Calf Raise- 1 set of 12-20 reps
Hanging Leg Raise- 1 set to failure
Sunday-Upper Body-3 days later
Repeat Monday workout
When you reach the maximum number of reps required for each exercise on each set increase the weight by approximately 10 percent and then work on completing each set at that weight before increasing again. ...
This program is not the last word in training, however it can definitely work wonders for a 12-week transformation program. ...
10 minute warm up at 75-rpm level 6
1-minute interval at 60-rpm level 15
3-minute recovery at 75-rpm level 6
1-minute interval at 60-rpm level 15
3-minute recovery at 75-rpm level 6
1-minute interval at 60-rpm level 15
3-minute recovery at 75-rpm level 6
1-minute interval at 60-rpm level 15
3-minute recovery at 75-rpm level 6
1-minute interval at 60-rpm level 15
3-minute recovery at 75-rpm level 6
1-minute interval at 60-rpm level 15
3-minute recovery at 75-rpm level 6
10 minute cool down at 75-rpm level 6
LEG BURNING FAT SHEDDING CARDIO PLAN #3
10 minute warm up at 75 rpm
1-minute interval at 100 rpm
1-minute recovery at 75 rpm
45-second interval at 100 rpm
45-second recovery at 75 rpm
30-second interval at 100 rpm
30-second recovery at 75 rpm
5 minute easy spin at 60 rpm
1-minute interval at 100 rpm
1-minute recovery at 75 rpm
45-second interval at 100 rpm
45-second recovery at 75 rpm
30-second interval at 100 rpm
30-second recovery at 75 rpm
10 minute cool down at 75 rpm
Keep the level of resistance the same throughout the whole workout
Perform your cardio plan 6 days per week on all fat burning cycles rotating plans 1- 2- and- 3.
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