Muscleprodigy


MP Store

MP NATION NEWSLETTER

Get Exclusive Content like:
New Motivational Videos
Workout & Diet Plans

Join MP Nation Today!
Home Training Workouts Tony Meyer's Build Muscle Mass Burn Fat Workout

Tony Meyer's Build Muscle Mass Burn Fat Workout



Tony Meyer's Build Muscle Mass Burn Fat Workout

Here is a sample workout routine for those who are frustrated because training hard but seeing no progress and trying to get rid of pounds of excessive fat at the same time.

Monday, Wednesday, Friday - Wake up in the morning, drink a glass of orange juice and run about 15-20 min

Monday
Cardio - 15 min (treadmill or stationary bike)

Chest:
Bench press
- 1 x 15, 1 x 12, 1 x 10, 3 x 8
Dumbbell flyes - 3 x 10
Inclined bench press - 2 x 10
Weighted dips - 1 x 8
Cable crossovers - 1 x 15

Shoulders:
Behind the neck press - 1 x 15, 1 x 12, 2 x 10
Seated lateral dumbbell flyes - 2 x 10
Barbell upright rows - 2 x 12
Bent over dumbbell flyes - 3 x 10


Triceps:
Lying barbell triceps extension - 1 x 15, 1 x 12, 2 x 8
Cable pressdowns - 2 x 10

Abs:
Roman chair - 5 x max
Lying leg raise - 5 x max
Cardio 15 min

Tuesday
Fast running - 15-20 min, Slow running - 30-40 min.
Obliques:
Dumbbell side bents - 5 x max to each side.
Twists with a bar or stick - 5 x 100 to each side
Hyperextension - 5 x max

Wednesday
Cardio - 15 min

Back: (I strongly recommend to make chin ups but you can do cable rows instead of them)
Narrow grip chin ups - 3 x max
Behind the neck chin ups - 2 x max
Shoulder width grip bent over barbell rows - 2 x 10
T-bar rows - 2 x 8


Biceps:
Standing barbell curls - 1 x 15, 1 x 12, 2 x 8
Inclined bench seated dumbbell curls - 2 x 10
Concentration curls - 1 x 12


Abs:
Crunches - 5 x max
Situps - 5 x max
Cardio - 15 min


Thursday:

Fast running - 15-20 min, Slow running - 30-40 min.
Obliques:
Dumbbell side bents - 5 x max to each side.
Seated twists with a bar or stick - 5 x 100 to each side
Hyperextension - 5 x max

Friday:
Cardio - 15 min
Legs:
Squats - 1 x 15, 1 x 12, 1 x 10, 3 x 8
Hack squats - 2 x 10
Leg press - 2 x 8
Stiff legged deadlifts - 1 x 20, 1 x 17, 3 x 15
Lying leg curls - 2 x 15

Calves:
Standing calf raise - 3 x 25

Abs:
Roman chair - 5 x max
Twisted crunches - 5 x max
Cardio - 15 min

Saturday
Fast running - 15-20 min, Slow running - 30-40 min.
Obliques:
Dumbbell side bents - 3 x max to each side.
Twists with a bar or stick - 3 x 100 to each side
Seated twists with a bar or stick - 3 x 100 to each side

Sunday (Off day)


Notes:

    * Eliminate simple sugar products from your diet.
    * Eat 5-6 well balanced meals a day.
    * Do not use a diet that makes you feel hungry.


www.bodybuildbid.com\articles\muscle_building\buildburn.html



Muscle Prodigy Products



COMMENTS


  • Basic Information
  • Related Articles

Date Published : 2010-05-30 20:21:03
Written By : Tony Meyer

Stacy Naito Workout
Featured Articles
Sean Harley Workout
Featured Articles
Michael Gruner Workout
Featured Articles