So! What are my first impressions and what results did I get, if any? Well, while I’ve been used to longer workouts, with way more sets, mainly because I try to focus on lower reps since I aim for heavier weights (except for a few specific exercises that I do higher reps), I have to say this plan has felt great. I have personally added extra sets to some of the exercises, again, because I’m used to more sets, so for me it has been easier and more effective to add a forth set to some of the exercises. If you’re not familiar with this plan, so far it seems each exercises consist of 3 sets only, with 10 to 12 reps per set.

When it comes to cardio, I have to admit the only cardio I’m used to do is going mountain biking (more like off road biking, since we don’t have mountains in Miami) on Sundays. So having to do cardio one day after a weight lifting session, and on my two rest days is kind of a challenge. To make it more challenging and efficient, I decided that my cardio sessions on my rest days should follow Lyle McDonald’s protocol for the stubborn body fat. I’m not gonna get into the details of the protocol (you can either Google it, or buy his book), but I’ll just say it is cardio on an empty stomach. Tomorrow, which is my cardio day, I will implement the supplements suggested by him as well. Needless to say, cardio on an empty stomach is a pain!

Now, what about the results? Well, although it’s been just one week, I was expecting some sort of visual changes, even if they were minimal. As you will see in the picture below, I took the picture on the left Monday morning last week, and the one on the right this Monday morning. The reason I only show this area is because this is where I see the most significant change in my body. The “love handle” area and mid-side torso are where I notice the bigger change. A visible fat reduction that is definitely a good sign. I also want to mention, I’ve only lost exactly 1 lb since I started the program. Hopefully this isn’t much from muscle mass and mostly from body fat. In any case, I’m now looking forward to see what week 2 brings to the plate.

Until next time!

(Click the picture to expand)

Anyway, I found a couple of videos on YouTube that I feel are pretty interesting and provide really good information.

Interview focusing mostly on diet.

Interview focusing on training.

Be aware though, some of the info I’m providing here has been extensively criticized by the “know it all douches” from the MFP forums (I can’t wait for the day they get to see this post), the same people who also claim GMO, soda and McDonalds are as healthy and nutritive as organic food, and the same people who will criticize any approach or study other than the ones they chose to believe in. Truth is, at the end of the day we all believe whatever we want to believe, and it is all a matter of perspective. At least for me, it seems to work pretty good, to the point I’m pretty healthy, my blood test results shows everything perfect (even sometimes red blood count and potassium a little higher than what’s consider normal), and my fitness progress always seem to work as planned.

Before I continue, I want to clarify something. First and most importantly, at no point I consider myself an expert. Everything I’m writing here is either based on my own experience or what I have read/seen before. Results will vary from individual to individual, and even what works for you at some point might not work the same way after a while, which is why I always suggest flexibility, adjustment and experimentation, keeping in mind that undesired changes are NOT a cause to freak out, but just a sign to reverse the change made and head towards the opposite direction or simply try a different approach. And always be patient. Fitness takes time, and there is this absurd idea that if it doesn’t show out of this world progress in a short period of time, it doesn’t work. This same idea is what lead people to make the terrible mistake of eating too little hoping to get results faster.

With that out of the way, I want to start with something many new people to MFP don’t understand…. “Why to eat your workout calories back?” So here’s why:

I’m sure most of you got your numbers (calories) from entering your info in the MFP app, which calculates your calories based on your weight, age, gender, etc, and how many lbs a week you want to lose. Did you choose 1 or 2 lbs per week? Most people choose 2 lbs because they are dying to get rid of the extra weight as fast as possible, but here’s what you need to understand. MFP gives you an estimate based on what you selected (how active you are during the day and how many times a week you are willing to workout). Selecting a level of activity doesn’t really mean you’re being accurate and MFP only uses a range of numbers to come up with how much you should eat. What happens is, MFP calculates how many calories you should eat giving you a deficit so you lose that weight you selected (1 or 2 lbs per week) without exercising but knowing you will workout X amount of times a week, BUT (and this is the important part), the calories are calculated without knowing how much you will burn with each workout because even if you had the option to select a workout plan, each person burns different amounts of calories, therefore MFP leaves those burned calories out of the equation, and that’s why when you burn the X amount of calories, you need to eat them back, otherwise the deficit will be much bigger and it could be unhealthy to your body.

In other words, if MFP already had you with a 500 calories deficit and you burned 300 calories that you won’t eat back, your deficit increases to 800 (500+300), and while you might think the bigger the deficit the better to lose weight, you need to understand your body needs to eat and needs nutrients to work and perform properly, otherwise it will either store some of what you eat as body fat (body fat is nothing but stored energy) for whenever it needs the extra energy, or start using muscle fibers as a source of energy as well along with body fat, costing you some of that lean muscle you want or have.

Here’s my second advice. I would personally try to use multiple online formulas to calculate what’s your maintenance amount of calories in order to get an average from all the results you get. I don’t trust MFP calculations at all. Every time I have done a plan, whether to bulk up or lean down, the macros/calories I need to eat based on the program I’m doing are completely different from what MFP always suggest me to eat, and I always get the results I’m looking for when I follow the plans. So, if using these plans work, and they differ from MFP numbers, it could only means MFP is most probably wrong.

Update:
Although at the end of this post I have provided a link to a really good article posted on BodyBuilding.com about calculating calories and macros (which I suggest you to read), I’m feeling the need to clarify a couple of very important points you need to know in order to get as accurate as possible with your calories.

BMR (Basal Metabolic Rate) is the amount of calories you need to consume to maintain if you were comatose. Please, do not confuse this with the amount of calories you need on a daily basis. BMR only calculates what you need to live while in complete rest, or coma state. If you use your BMR as your maintenance for a regular day of your life, you’re already under-eating big time.

NEAT (Non-Exercise Associated Thermogenesis) is the calorie of daily activity that is NOT exercise (eg: washing, walking, talking, shopping, working).

EAT (Exercise Associated Thermogenesis) is the calorie requirements associated with planned exercise.

TEF (Thermic effect of feeding) is the calorie expenditure associated with eating.

TEE (Total Energy Expenditure) is the total calories you require. It = sum of the above (BMR + NEAT + EAT + TEF). This could also be known as TDEE (Total Daily Energy Expenditure).

This is why it is VERY important to know what you’re calculating in order to get your REAL and HEALTHY maintenance calorie amount. Again, you will find the formulas in this article Calories and Macro’s 

In regards to this topic, someone on MFP also suggested me to provide you (the readers) with a few formulas from different sources. I won’t be doing that. I rather you guys go online, look up different pages, and try them yourselves. What I will do at some point is, put together a small Excel or Google sheet with multiple hidden formulas (so you don’t have to worry about which is which), and provide you with an average result from all the formulas I end up using.

Now, to lose weight you need to eat with a deficit. Once you know how many calories is your maintenance, I personally believe a safe deficit would be no more than 500 calories a day for most people, but this depends on how many calories you need to eat for maintenance, which means, you have to eat your workout calories to avoid increasing that deficit goal. Something very important, when calculating your maintenance, you need to be as brutally accurate and realistic as possible with the information you provide to any calculating system you get to use. Considering the fact 3500 calories equal 1 pound, the more accurate your calculation is, the better results you’ll get assuming you end up using a 500 calories deficit a day, which means you could be losing one pound per week). So let’s assume you say “But Yass, I want to lose more than 1 pound a week”, and I’ll say, “Let’s focus first on adjusting your macros/calories first, and then focus on how much you want to lose”. The truth is, I’m keeping a secret from you, which is while you might have burned 300 calories during your workout and you ate those 300 calories back, your metabolism will continue to burn extra calories after your workout, which will increase the deficit whether you are aware of it or not.

So, let’s say you already have your maintenance and deficit figured out and you’re ready to lose that stupid body fat. Now you need to understand weight loss and goals, something many people overlook. Losing weight could mean losing body fat or losing body fat with muscle. Which one is the good and which one is the bad? I think it is pretty obvious. Scales don’t know the difference between losing fat only or fat with muscle, so weight can be irrelevant in most cases, especially when you don’t lose any weight, yet your clothes fit better than they did two weeks before. But how can this be? Well, since muscle is denser than fat (the eternal online debate that will last for as long as humanity exist), if you put 1 lb of fat next to 1 lb of muscle, the size difference is huge (see the image below). Basically, gaining a little bit of muscle can replace the equivalent weight of a bigger amount of fat you might lose, making the scale show you little to no weight you loss or maybe even weight gain. But who cares when you’re looking better and clothes fit better, right?

Fat vs Muscle

Now that you understand this, the weight number you had in mind originally might not be as important now since finally know it is more important to look great and be able to fit in whatever you might have in your closet that you haven’t been able to wear in centuries (ok ok not that long, but you get the point). So finally it is time to work on macros/calories adjustments.

I personally focus on macros and not calories (macros being carbohydrates, proteins and fats by the way). It is very important to know that 1 gram of carbs equals 4 calories, 1 gram of protein equals 4 calories and 1 gram of fat equals 9 calories. Many people use different macro ratios when putting together a meal plan. What can be yours? That’s totally up to you, but some examples are as follows:

C / P / F (carbs / proteins / fats)
35/35/30
40/35/25
40/30/30
30/40/30
35/40/25

Note: these ratios are percentages, not grams.

Now fats aren’t necessarily bad, in fact, they help a lot with metabolism, helping to burn body fat. Crazy, right? The important part is to minimize non-saturated fats and eat the good fats like those that contain Omega-3.

Honestly, you can pick whichever ration you prefer and try it out to see how it works for you, and if it doesn’t, you can always change it. By the way, I don’t want you to assume that whichever you pick will have an effect on you losing body fat faster than with another, remember that your original deficit is what counts towards your weight loss, not your macros ratio. Macro ratio helps with how much protein, carbs and fats you’ll eat and how your energy levels will be affected, since carbs are the energy source, protein your muscle builder and fats helps you boost your metabolism among other benefits.

To use as an example, let’s assume you have to eat 1600 calories a day to lose 1 pound a week, and let’s assume that you chose to eat 40% carbs, 35% protein and 25% fat a day. Now, let’s convert the calories to macros.

1600 multiplied by 0.40 (which is 40%) = 640 calories of carbs
1600 multiplied by 0.35 (which is 35%) = 560 calories of proteins
And for the fats you can either add 640 + 560 = 1200 and then subtract it from 1600 leaving you with 400 calories of fat
or multiply 1600 by 0.25 (which is 25%) = 400 calories of fats

That easy…. Oh wait, there’s more. We now need to figure out how many grams of each you need to eat a day. Well, this is even easier.

640 calories of carb divided by 4 = 160 grams
560 calories of protein divided by 4 = 140 grams
400 calories of fat divided by 9 = 44.4 grams

Now we are getting somewhere. REMEMBER, these are hypothetical numbers assuming your maintenance is 2100 calories a day and you are using a 500 calories deficit, leaving you with 1600 calories a day.

Note: Something I noticed recently, among the many issues MFP has, is that if you multiply your Diary’s total carbs and proteins by 4 and total fats by 9, adding them all to find out the total amount of calories for the day, it is different from the total amount of calories MFP shows in your Diary. The difference is small, but be aware that the calories displayed on MFP are not that accurate.

Note: At some point I had two different MFP accounts. One thing I discovered during that time was, that the nutritional facts from a specific food where different when accessed from each account. Therefore, my advice is to always go for the certified entries (they have a green circle with a check mark next to it), scan your own food’s barcodes, or enter them manually and save them if is a food you eat frequently.

The interesting part is finally here IF this post hasn’t been interesting yet. How many meals, and how much of each macro should you eat per meal?

The options are limitless and I’ll share my experience.

Some people like to split macros equally between each meal you eat, whichever amount of meals you get to eat. It could be 2, 3, 4 or 7 meals a day. Totally up to you.

Some trainers say macro timing is useless, the same as how many meals. Meaning, you can eat once a day, twice a day, 20 times a day and arrange your macros however the hell you want, and you’ll still achieve the same results, since what counts is that you eat your macros goal on a daily basis.

Some other trainers say macro timing is essential to get results and you should be eating at least 4 times a day. So let’s say you eat 6 meals a day, but you’ll need to distribute your macros in a way that your body takes full advantage of the nutrients and that way you’ll achieve the best results.

Which way do I follow? Since I got the best results with macro timing, that’s what I do. Is it really that important? Many people say it is total BS (especially the “know it all” in the MFP forums), but I choose to eat how I prefer based on my previous experience.

While lately I haven’t been super precise about macros distribution, I do follow one rule, the most amount of carbs I eat are distributed mainly before and after my workout. Carbs before working out give me the energy to workout, and after working out because they help with muscle recovery and protein absorption.

So ideally, I should be eating 5 meals a day, where proteins should be divided equally among all meals, carbs for my pre and post workout meal are around 50% total, and the other 50% should be divided between the other 3 meals. Fats should be divided equally between all meals, although I used to eat the least amount of fats with my pre and post workout meals. But that’s if you want to be ridiculously accurate like I was at one point. Now I focus more on the carbs for the pre and post workout and the rest I try to distribute between the other meals trying to keep a balance.

One more thing before I get to the last part of this post (by now you’re thinking, about damn time man, this is longer than a freaking book), I do carb cycling. What that means is, I have days with higher carbs, days with medium carbs, and days with low carbs. What’s the benefit and how do I do it? The benefit is that you should retain more muscle this way or even grow some muscle while losing body fat. Any fitness competitor would tell you carb cycling is one of the best tools they use to keep their gains from going away.

So how do I calculate it? Again, using the example numbers mentioned before, we know 1,600 calories a day is the goal. If we multiply 1600 by 7 (days of the week) we know you would be eating 11,200 calories a week. This number is magical, because no matter how you distribute your calories during the week, if you log your food and keep record of how much you can eat, you’ll always end the week with the same amount. So, when having a high carbs day, you only have those twice a week and leaving at least 2 days in between them. Then you have 5 days to decide which are the 2 days of low carbs and 3 days of medium carbs. How would your days look then?

If a normal day looks like this based on the above calculations
160 grams carbs
140 grams protein
44.4 grams fats

I would have the high day like this
220 grams carbs
140 grams protein
44.4 grams fats

And the low carb day like this
100 grams carbs
140 grams protein
44.4 grams fat

Basically what I did was, I took 60 grams of carbs from a day to make it a low carb day (from 160 grams of carbs to 100 grams) and added it to another day to make it a high carb day. You do this with 2 days, and by the end of the week you’ll still have your 11,200 calories.

Ideally, high carbs day are meant for days you either workout big group of muscles (like legs day or back) or muscles you want to maintain or get them to grow. Low carbs day on the other hand, are either rest days or cardio days, since your energy levels will be lower.

One thing I wanted to mention is, some of you found out about MyFitnessPal via the App Store or Play Store if you use Android. While the app allows you to do many things, I feel like accessing the account via a web browser (Safari, Chrome, Firefox, Internet Explorer, etc), gives you a better display of your food diary, as well as other options like being able to upload a total of 18 photos to your album. So yes, in case you had no idea you could access your account via the browser, you definitely can and I suggest you do check it out.

Last but not least, once you get to calculate your numbers, like I said, don’t focus so much on your scale, but instead on your overall progress. Taking pics of yourself for your own record wearing underwear or swimsuit and measurements once a week is the ideal way to see your progress. Both pictures and measurements are equally important. Also, pick the same day of the week to do this, but avoid taking measurements and pics the day after high carbs, because you will be retaining water for a day after the high carbs day and lead you to think you aren’t getting any progress. So a normal day is more appropriate for that in my opinion. After two weeks, if you see you’re getting a nice progress, you can start reducing 5 grams of carbs from your daily goals for two weeks and then wait another week before you reduce another 5 grams. If the progress is somehow slow, you can reduce 10 grams of carbs one week, stay at that another week, then reduce another 10 grams of carbs, and stay there for another week. The idea is to see how your body reacts to those changes each week until you find what works best for you. Keep in mind you can always revert this changes if you see it didn’t work as you expected.

I want to finish this post with a link to a previous post where I talked about calculating calories and macros. It was written by a user on BodyBuilding.com but since the user doesn’t give permission to copy her post, even if giving her credit for the post, I can only post a link to it.

The article was written by Emma Leigh and it can be found in the following link

Calories and Macro’s

And if you ever have a hard time trying to add food to your MFP diary in a way that your total macros/calories hit your goal, just send me a message, and I’ll explain to you an easy way to achieve this.

I bet somewhere along those lines would be the first thing to pop up in people’s minds when reading 3000 burpees. I mean, who would even consider doing such a ridiculous amount of burpees and claim they’re sane anyway?

Well, here’s the thing, people constantly talk about how they want to get stronger, how they want better conditioning, how they don’t have time to go to the gym and still want to get in shape, but when it comes about hard work and do exercises that will have a big impact in your body, most people change their minds and decide they are not ready. The truth is, we have been ready since we decided to change our lives and get in shape, whether because you don’t like how we look, we don’t have energy, we want to improve our health, or whatever reason you have. You need to realize the biggest obstacle to get things done is our own mind and how it will try to talk us into quitting our plans to feel better about ourselves by constantly asking us which would be prefer, to lay down on a couch watching your favorite show while eating your favorite comfort food or be doing a crazy ass exercise called burpees which suck tremendously?

The reality is, our minds need as much training as our bodies do. We need to train our minds to be and stay focus on our goals, and to change the mindset of comparing what got us sick, overweight or in the current state we are today to that mindset of how worth it and happy we will be when we reach our goals.

Hard Work Pays Off! This is a true statement. While any form of exercises, including walking, is beneficial to our health and bodies, the harder you work, the more results you will see, the faster they will happen, and the stronger you will get.

So 100 burpees daily for 30 days will probably suck depending on how many you do at once, but even if you can’t do more than 5 before running out of breath, that is perfectly fine. Do sets of 5 throughout the day until you complete the 100. Each time just try to do one extra rep on random sets. Look for ways to push your body little by little, always keeping in mind everything you do today will have a bigger effect tomorrow.

The time to start is today, not next week, not next month, but today! Make the decision, stick to it, and in 30 days look back and see how much you’ve accomplished and how much you’ve improved just because you decided to join this craziness and committed to the challenge.

As mentioned before, Shortcut to Shred seemed to be a promising solution to cut down or shred body fat. The concept, which is mainly based on reducing carbohydrates during a 3 phase setting, puts you on a caloric deficit, which one way or another would make anyone lose weight. Of course, the main goal is to lose body fat and little to no muscle mass, but this is where it gets tricky.

My Experience
I have to admit that, as much as I tried to stick as close as possible to the macros, I found it pretty hard to reach the amount of fats I needed to eat without affecting the protein and carbs quantities. It could have been easy to just add a spoon or two of olive or coconut oil to my meals, but I wasn’t a big fan of that idea. So other than the fats (which make for a lot of calories) I was pretty accurate with the rest of my macros.

During phase one, the amount of carbs gave me plenty of energy, not only to do the exercises in between each set, but also to lift very heavy. During phase one and two I was able to achieve new personal goals, lifting up to 315 lbs on my deadlifts, and over 800 lbs on legs press, but the motivation and happiness didn’t last long. Phase three requires to eat one third of the initial amount of carbs eaten during phase one. This, for anyone familiar of how important carbs are for energy purposes, was a major hit on my performance. My energy levels dropped dramatically affecting my workouts from the amount of weight lifted to the amount of reps, and in some cases sets. Forcing myself to reach the amount of weights I was used to lift during phase one and two became a painful experience realizing my body wasn’t capable of performing the same way without enough carbs.

One major problem with this program, and personally my biggest concern is, that while my body fat percentage dropped, I lost muscle mass during the time I did this program. This, is the one thing those of us who worked really hard for will want to avoid at all cost. I personally blame it on the constant low carbs during the third phase of the program. I think if at least there would have been some kind of cycling, it would have been the best option, not only to keep the energy and strength, but also to retain muscle mass.

Conclusion
If you are looking to drop weight, mainly from fat, but also sacrifice some muscle along the process, this program will probably be a great option. You’ll have to be mentally strong to fight the lack of desire to do cardio in between sets, especially during phase three. One thing is for sure, I wouldn’t try to do this program again, even if I was in a hurry to lose body fat in a short period of time, not unless phase three had me eating more carbohydrates.

Progress

At the moment there is no data available, since I will start the program on August 27th. From that day on, I will be tracking every macros I have to eat based on the specifications of the program.

Using the suggested macros, and assuming my current weight will be the same along the program (which will not be and weekly adjustments will be made to my macros based on my new weight), this is what it would look like:

Week 1 (daily amount)
277.5 grams of protein
277.5 grams of  carbs
95.5 grams of fats
Total amount of calories: 3,052.5

Week 2-3 (daily amount)
277.5 grams of protein
185 grams of  carbs
95.5 grams of fats
Total amount of calories: 2,825.5

Week 4-6 (daily amount)
277.5 grams of protein
92.5 grams of  carbs
95.5 grams of fats
Total amount of calories: 2,312.5

Comparing the 2,005 calories I’m currently eating to the 3,052.5 calories I will need to eat, I already know I will have to force feed myself in order to reach that number. Although my first reaction is to think that is way too much food and I’ll probably body fat weight, I know this is how things work and it wouldn’t be the first time I eat so much food in order to achieve great results.

Last year, after I had spent sometime being inactive and putting on some extra body fat, I came across an article from CutAndJacked.com where they had interviewed Lazar Angelov (if you don’t know who this guy is, click on the his name and you’ll see his amazing body) and he had provided a workout routine he does. While I’m very skeptical about the veracity of these workouts, since most people in the fitness industry usually keep their routines “secret” as part of their business strategy, since they charge for workout plans and routines to their clients, I decided to give it a try and see what would happen.

Along with the routine, I also changed my diet, and for the first time in a while I decided to stop counting calories and macros. I once again allowed myself to eat 5 to 6 meals a day, small portions, keeping a balance of proteins and carbs with each meal. Enough to satisfy my appetite for 2 to 3 hours before my next meal. And while I admit during these 90 days I most probably lost some muscle mass; I did achieve a great look, ending with a body weight of 175 lbs.

Now, before I share the plan, I want to mention that I personally don’t like doing the same routines for more than 4 weeks straight, so based on Lazar’s routine, I created two new routines for the following 60 days of training which I will include with this post as well. Again, this is what worked for me, and I will never tell anyone that this might work for others as well.

Workout Routines

Note: Double set consist of doing two exercises one after the other. You do one set of the first exercises and without taking a break you do a set of the second exercise, then you take a break. And then repeat for the amounts of sets remaining.

Lazar Angelov’s Routine

Monday: Chest & Abs
Flat Bench: 4 Sets × 8 Reps
Incline Bench: 4 Sets × 8
Decline Bench: 4 Sets × 8
Pullovers: 4 Sets × 12
Hammer Press: 3 Sets × 12
Dips: 3 Sets × 12
Weighted Sit Ups: 4 Sets x failure
Hanging Leg Raises: – 4 Sets x failure
Side Bends: 4 Sets x failure
Side Crunches: 4 Sets x failure

Tuesday: Back, Traps & Forearms
Bent Over Row: 4 Sets × 8 Reps
Deadlift: 4 Sets × 8
Pulldowns: 4 Sets × 12
Pull Ups: 4 Sets × 12
Cable Row: 4 Sets × 12
Shrugs: 6 Sets × 10
Standing wrist curl behind back: 4 Sets x failure
Reverse barbell wrist curl over bench: 4 Sets x failure

Wednesday: Delts & Abs
Military Press Behind The Neck: 3 Sets × 8 Reps
Machine Press: 4 Sets × 8
Lateral Raises: 4 Sets x 10
Weight Plate Front Raises: 4 Sets ×10
Front Raise: 4 Sets × 10
Reverse Pec Deck: 4 Sets × 10
Reverse Fly’s (on incline bench): 4 Sets × 12
Weighted Sit Ups: 4 Sets x failure
Hanging Leg Raise: 4 Sets x failure
Side Bends: 4 Sets x failure
Side Crunches: 4 Sets x failure

Thursday: Triceps, Biceps & Forearms
Close Grip Bench Press: 4 Sets × 8 Reps
Tricep Pushdowns: 4 Sets × 8
EZ Bar Skullcrusher: 4 Sets × 10
Cable Kickback: 4 Sets × 12
EZ Bar Curl: 4 Sets × 8
Wide Grip Curl: 4 Sets × 8
Hammer Curl: 4 Sets × 8 Reps (each hand)
Concentration Curl: 4 Sets × 12
Standing wrist curl behind back: 4 Sets x failure
Reverse barbell wrist curl over bench: 4 Sets x failure

Friday: Legs, Calves & Abs
Squats: 4 Sets × 12 Reps
Squat (to bench): 4 Sets × 12
Bulgarian Squat: 4 Sets × 12
Quad Extensions: 4 Sets × 16
Stiff Leg Deadlift: 4 Sets × 12
Leg Curls: 4 Sets × 16
Glute Kickbacks: 4 Sets × 20
Calf Machine Raises: 4 Sets × 20
Seated Calf Raises: 4 Sets × 20
Leg Press Calf Raises: 4 Sets × 20
Weighted Sit ups: 4 Sets x failure
Air bike: 4 Sets x failure
Side Bends: 4 Sets x failure
Barbell Twists: 4 Sets x failure

Saturday and Sunday: Rest Days

My routine for the following 30 days

Monday: Legs & Calves
Squats: 4 Sets x 8
Legs Press: 3 Sets x 12
Legs Extensions: 3 Sets x 8
Hips Abductions: 4 Sets x 10
Stiff Leg Deadlifts: 3 Sets x 10
Legs Curls: 2 Sets x 12
Calf Machine Raises: 3 Sets x 20
Seated Calf Raises: 3 Sets x 25

Tuesday: Chest
Double Set-
Incline Bench Press: 3 Sets x 8
Incline Dumbbell Flyes: 3 Sets x 8
Regular Sets
Flat Bench Press: 3 Sets x 9
Decline Bench Press: 3 Sets x 9
Dips: 2 Sets till failure
Pec Deck: 3 Sets x 10
Standing wrist curl behind back: 3 Sets x failure
Reverse Dumbbell wrist curl over bench: 3 Sets x failure

Wednesday: Back & Traps
Barbell Rows: 2 Sets x 10
V-Bar PullDowns: 3 Sets x 12
Lat Wide Pulldowns: 3 Sets x 8
Cable Rows: 3 Sets x 8
Underhand Barbell Rows: 3 Sets x 15
Alternating PullDowns: 2 Sets x 12
Back Extensions Machine: 2 Sets x 12
Dumbbell Shrugs: 3 Sets x 12

Thursday: Shoulder & Triceps
Dumbbell Press: 3 Sets x 12
Military Press: 2 Sets x 8
Dumbbells In and Outs: 2 Sets x 8

Double Set-
Dumbbell Lateral Raises: 3 Sets x 10
Front Plate Raises: 3 Sets x 10

Posterior Deltoids Machine 2 Sets x 10
Cable Pushdowns: 3 Sets x 10
Seated Dips Machine: 3 Sets x 12
Lying Dumbbell Extensions: 2 Sets x 10
Reverse Grip Triceps Pushdowns: 2 Sets x 12
Overhead Extensions: 2 Sets x 10

Friday: Biceps & Abs
21s: 1 Set
Straight Bar Curls: 3 Sets x 10
Hammer Curls: 2 Sets x 10
Curl Bar Curls: 3 Sets x 10
Rope Curls: 3 Sets x 12
Overhead Cable Curls: 3 Sets x 10
Kneeling Cable Crunches: 3 Sets x 15-20
Legs Raises: 3 Sets till failure
Heels To The Heavens: 3 Sets x 10-12
Dumbbell Side Bend: 3 Sets x 12

Saturday and Sunday: Rest Days

My routine for the following 30 days

Monday: Back, Forearms & Abs
50 Pull-Ups (As many sets as needed to get to 50 reps total)
Alternating Pulldowns: 4 Sets x 10
Bent Over Pulldowns: 4 Sets x 10
Pro-Bar Pulldowns: 3 Sets x 10
Cable Rows: 3 Sets x 8
Toes to Bar: 3 Sets till failure
Standing Oblique Cable Crunch: 3 Sets x 10
Kneeling Cable Crunches: 3 Sets x 12
Reverse barbell wrist curl over bench: 3 Sets x failure

Tuesday: Shoulders & Traps
Military Press: 4 Sets x 10
Upright Rows: 4 Sets x 8
Inclined Incline Front Raises: 3 Sets x 10
Cable Lateral Raises: 3 Sets x 10
Cable Rope Rear-Delt Rows: 3 Sets x 8
Barbell Shrugs: 3 Sets x 12
Dumbbell Shrugs: 3 Sets 15

Wednesday: Legs
Squats: 3 Sets x 8 with 1 drop set at the last set x 8 reps

Double Set-
Dumbbell Step Front Lunges: 3 Sets x 8
Legs Extensions: 3 Sets x 8

Legs Press: 4 Sets x 10
Hip Abductions: 3 Sets x 10
Glutes Blaster Machine: 2 Sets x 8
Dumbbell Stiff Legs Deadlifts: 3 Sets x 10
Seated Legs Curls: 3 Sets x 12
Seated Calf Raises: 3 Sets x 25
Calf Machine Raises: 3 Sets x 20

Thursday: Chest & Abs
Flat Bench Press: 4 Sets x 10
Incline Bench Press: 3 Sets x 8
Decline Bench Press: 3 Sets x 8
Cable Flyes: 3 Sets 10
Dumbbell Pullover: 3 Sets x 10
Weighted Dips: 3 Sets x 8-10
Seated Cable Crunches: 3 Sets x 20
Heels to the Heavens: 3 Sets till failure
Dumbbell Side Bends: 2 Sets x 10

Friday: Biceps & Triceps
Straight Bar Curls: 3 Sets x 10
Alternating Dumbbell Curls: 3 Sets x 8
Incline Dumbbell Curls: 3 Sets x 8
Dumbbell Preacher Curls: 3 Sets x 10
Cross-Body Cable Triceps Extensions: 3 Sets x 12
Skull Crushers: 4 Sets x 12
Triceps Pushdowns: 4 Sets x 8-10
Dumbbell Kicks: 2 Sets x 12

Saturday and Sunday: Rest Days