Health & Fitness


exercises to help you stay lean and healthy

Sitting at your workstation or home computer can lead to health problems if you do not exercise. The routines on this page will help you lose weight and stay healthy. I guarantee you will be pleased with the results if you give this an honest effort.

Try to get 7-8 hours of sleep. Drink 16oz of water after you wake up and drink plenty throughout the day. What you like to eat during the day will be different from what I consume. That said, drink a whey isolate protein shake after each work out and before you go to bed. Do your research first before taking over-the-counter performance enhancers.

Ask your doctor or the pharmacist if you are unsure.

This is my 2nd training guide and will update in 4 weeks.

If you're just starting out you may want to try my 1st guide as a way to break in your body.

Warming up first is crucial for muscle growth. 20 minutes of cardio before each session has worked good for me because the elliptical machine moves my entire body.

Remember: Use a weight you can control!

Proper Form is a Must! Have Fun!

Cardio 20m before ea work out: Treadmill or Elliptical

Recent Tweak: I pulse now meaning 1 and 1/2 rep, 3 second count on the way down.

Day 1: chest, triceps, shoulders - 3sets x 8reps
Incline Dumbbell Press
Bench Press (elbows in, shoulder width)
Cable Fly (torso and shoulders in front of handles for that stretch)
Press Downs (close and wide grip)
Reverse Grip Single Arm Pull Downs
Overhead Dumbbell Extensions
Lateral Raises w/dumbbells (thumbs up above pinky)
Overhead Press (bar in front - not behind neck)
Delt Extensions w/cables (do not cross wrists - 8-12 inches apart before extending)
Finish routine with Body Weight 1 set of each:
20 Burpees (w/o push up)
20 Pushups Incline
20 Squats Hands on Hips
20 Trailing Lunges
30 Jumping Jacks
20 second Plank
30 Crunches
30 Russian Twists

Day 2: back, biceps - 3sets x 8reps
Chin Ups (body weight or on sliding bench)
Pull Ups (body weight or on sliding bench)
Barbell Row (shoulder width, elbows in, head up)
Deadlift (with pause)
Shrugs w/dumbbell
Barbell Curls
Cable Curls Single Arm (squeeze 2 seconds on pump)
Zottman Curls Dumbbells (curl, turn wrists at top, back down)
Finish routine with Body Weight 1 set of each:
20 Burpees (w/o push up)
25 Pushups Incline
25 Sumo Squats
20 Trailing Lunges
30 Jumping Jacks
20 second Plank
30 Mountain Climbers
30 Russian Twists

Day 3: quads, hams, calves - 3sets x 8reps
Dumbbell Squat (hammer curl grip up on shoulders)
Romanian Deadlift (barbell middle of shin & pull up like a deadlift)
Leg Extensions w/plates preferably (not cable)
Dumbbell Thrusters (proper stance and db grip)
Standing Calf Raises w/barbell (roll up on toes and press)
Seated Calf Raises (one at a time or both)
Finish routine with Body Weight 1 set of each:
25 Burpees (w/o push up)
25 Pushups Flat
25 Squats Arms out Palms Down
30 Trailing Lunges
30 Jumping Jacks
20 second Plank
40 Heel Taps
40 Russian Twists

Day 4: forearms - 3sets x 8reps
Rollers (no pulse with this move, elbows in at sides, do not roll super fast)
Dumbbell Wrist Curls (on bench or knee)
Dumbbell Wrist Extensions (palms down, lift up and backwards)
Finish routine with Body Weight 1 set of each:
30 Burpees (w/o push up)
30 Pushups Decline
30 Sumo Squats
40 Trailing Lunges
40 Jumping Jacks
25 second Plank
40 Mountain Climbers
50 Russian Twists

Complete this routine 2x=(8 days) and increase the weight on the second round.

If you need to take a day off then do so.

Repeat 2x=(8 days) using lighter weight increasing the reps to 10-12.

If you need to take a day off then do so.

Use one body weight exercise as a super-set alternative after each exercise. I prefer to finish the body weight exercises when there are no more weights to lift for that day.

LOSE The Word DIET - Its Not Healthy!

As the saying implies "you are what you ate." Makes sense. But common sense must prevail.

If you consume 2000 calories a day you should burn 500+ of those. E.g. Walk on a treadmill at 3 mph, incline of 10 degrees, in 45 minutes will burn just over 300 calories.

Try and cut back on bread, dairy, soda (phosphoric acid, massive sugar, bad breath, bad for your teeth), chips (acrylamide, refined carbs), candy and other fast or fried foods. However, Subway's veggie sub (extra everything) tastes so good and it's easy to burn off. There will be days you fall back on those sugar loaded & fattening foods and that's OK! It happens!

It is said that keeping a food diary can double the weight loss. If you've struggled like I have this may be something worth looking into.

Document change: April 9, 2021