Directions:
For this work-out you'll want to start and end with ten minutes of cardio exercise. I personally use the elliptical trainer for that part of the work-out. The goal of this work-out is to keep up your heart rate the entire time at a cardiovascular level, which is very physically demanding.
Okay, so if you're doing the “Day 1” work-out, you'll pick either set A or set B. Make sure to do the other one next week. So if you're doing set A: You would do Set A for chest, Set A for hamstrings and Set A for calf raises.
Set up the first three exercises before you start: Flat Bench, Leg Curls and Standing Calf Raises with your toes straight. The goal here is to do three sets of 12 reps with a challenging weight. After each exercise, i.e. the first set of flat bench, go right over to leg curls and then right to standing calf, then back to flat bench until you have three sets of each done.
Now set up the next three and continue. Enjoy being skinny if you are dedicated.
Day 1:
- Chest
- Set A
- Flat bench
- Incline bench
- Dips
- Set B
- Pull-overs
- Incline cable-flys
- Upright crossovers
- Hamstrings
- Set A
- Leg curls
- Good mornings
- Lunges
- Set B
- Hack squats (feet forward)
- Leg curls
- Straight-leg dead-lifts (light weight)
- Standing calf raises
- Set A (two-legged)
- Toes straight
- Toes pointed out
- Toes pointed in
- Set B (one-legged)
- Toes straight
- Toes out
- Toes in
- Abs
- Abs in this work-out are a customized exercise, since different things work for different people
Day 2:
- Back
- Set A
- Assisted narrow-grip pull-ups
- Crucifixions
- Lower back extensions
- Set B
- Assisted shoulder-width pull-ups
- Single-arm rows
- Dead lifts
- Quads
- Set A
- Leg press
- Leg extensions
- Front squats
- Set B
- Barbell squats
- Barbell lunges (small steps)
- Leg extensions
- Sitting calf raises
- Set A (on machine)
- Set B (using barbell)
- Abs
Day 3:
- Shoulders
- Set A
- Dumb-bell press
- Up-right rows
- Arnold's
- Set B
- Front raises
- Lateral raises
- Rear-delt raises
- Biceps
- Set A
- Alternate bicep curls
- Hammer curls
- Preacher curls
- Set B
- Seated palm-up curls
- Reverse-grip bicep curls
- Concentration curls
- Triceps
- Set A
- Cable tricep extensions
- Laying extensions
- Twisting rope extensions
- Set B
- Skull crushers
- Reverse-grip extensions
- Straight-rope extensions
- Abs
