Free Workout Guides

Keith

Full Body Regime: One day on, One Day off, Repeated.

In order to get successful results from this guide you have to eat at LEAST 5 meals a day.

List:
Oatmeal
Pasta
Chicken
Steak
Potatoes
Pizza Deluxe
Veggies -Carrots, Cellery, Cucumber
Peanut Better
Whole Grain Toast and Bagels
Protein Powder
Strawberries Blueberries Apples

Sleep: 8 hours
Drinking: 1ce every 2 weeks. 8 beer max. drink 3 L of water after
Smoking: 1 Pack a Week
Commitment: 100% = Results. You Drag your ass too the gym everyday your supposed to, no ifs, ands, or buts.

When the going gets tough, the tough gets going. Suck it up. -Get Jacked.

-You'll feel better when its said and done.

Warm-up: Stairmaster 10 mins
Row 5 mins

Weights:

Leg Press

Bench Press +
Crunches

Lat Pulldown

Shoulder Press +
Bicep Curls

Stationary Lunges

Push-ups +
Back Row

Tricep Press down

Medicine Ball Crunches

STRETCH