Overview

8 Week Training Plan - Overview
4/15 - 5/9
Purpose: Lose weight, decrease fat %, and increase health.
Rules: No alcohol, no fast food, no soda, get plenty of sleep, and drink water.
Focuses: Weight training, cardio, diet plan, and supplementation.

Weight Training: 4 days a week
Monday: Legs
Tuesday: Chest/Abs
Thursday: Arms/Abs
Friday: Back/Shoulders

Cardio: 2-3 days a week (Moderate HR activity)
Wednesday: 30:00 Cardio
Saturday and/or Sunday: 30:00 Cardio
Weight training days: Jogging warm up, and walking cool down

Weeks 1-2 4/15-4/28
3-4 exercises – Low weights/High reps
4 sets @ 20 reps each
10:00 Jog
10:00 Walk

Weeks 3-4 4/29-5/12
3-5 exercises – Increase weight as reps decrease
4 sets @ 20-18-15-12 reps
15:00 Jog
15:00 Walk

Weeks 5-6 5/13-5/26
4-5 exercises – Moderate weights/Moderate reps
4 sets @ 15 reps each
20:00 Jog
20:00 Walk

Weeks 7-8 5/27-6/9
3-6 exercises – Increase weight as reps decrease
4 sets @ 15-12-8-6 reps
20:00 Jog
20:00 Walk

Nutrition
Breakfast, Lunch, & Dinner.
12 Hour Fast, 8 pm-8 am.
Eat @ 8:00 am, 1:30 pm, 7:30 pm.

Supplements
Overall health: Multivitamin & fish oil.
Recovery/Performance: Protein, Creatine, Glutamine, Pre-Workout, BCAAs.
Fat Burning: L-Carnitine, Yohimbine, CLA, Fat Burner, Nite Burn.