Staying healthy is a must. Making excuses, drinking soda, eating junk food or candy won't cut it. The routine and tips on this page are meant to help you lose weight. Sleep at least 8 hours per night or day depending on your work shift. Drink lots of water and do your research before swallowing supplements.
Remember: Only use a weight you can control! Flex per pump. Take your time. Have fun.
Day 1: chest, shoulders, triceps - 4sets x 10reps
Incline Barbell Press
One Arm Lat Raises on incline bench
Cross Bench Dips
Day 2: back, biceps - 4sets x 10reps
Incline Dumbbell Curls
Day 3: quads, hams, calves, abs - 4sets x 10reps
Standing Calf Raises w/dumbbells
Seated Calf Raises
Rope Crunches (twist to one side per rep 5right, 5 left)
Day 4: off
Repeat this circuit 4x adjusting your weight per exercise.
Cardio 35m before or after ea workout: Power Walk, Hike, Treadmill, Elliptical, Mountain Bike