Health & Fitness


stay healthy

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
Dumbbell Flyes
Military Press
One Arm Lat Raises on incline bench
French Press
Cross Bench Dips

Day 2: back, biceps - 4sets x 10reps
Chin Ups
Barbell Row
Dumbbell Row
Deadlift
Incline Dumbbell Curls
Drag Curls

Day 3: quads, hams, calves, abs - 4sets x 10reps
Barbell Squats
Dumbbell Squats
Romanian Deadlift
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