MY FITNESS ROUTINE
by Ryan Walriven

First of all, it takes time and patience to achieve the results you want. People think that just because they workout, they will see a difference overnight. I wish that were the case. There is so much more to getting the results you want than just working out. You have to eat right mainly. Diet is just as important as working out. If you workout, but eat junk, you are just neutralizing everything you just did in the gym. Cardiovascular workouts are also important. It keeps your heart rate up and burns fat quicker. Then of course you have to lift weights. For any girl who reads this, let me give you some advice: You can lift weights without having to worry about anything. You aren't going to get huge just from weightlifting. It will keep you toned and in shape if anything else. You would have to take steroids for a long time and lift heavy weights to get big. With that said, here is the workout program that I do to keep myself in shape:

MONDAY:
CHEST and BICEPS

CHEST
Incline Dumbbell Press 3 sets x 8-10 reps
Nautilus Incline Press 3 sets x 8-10 reps
Peck Deck 3 sets x 8-10 reps
Cable Crossovers 3 sets x 8-10 reps
Flat Bench Burnouts 1 set to failure

BICEPS
Seated Alternating DB Curls 3 sets x 8-10 reps
Preacher Curls 3 sets x 8-10 reps
Dumbbell Hammer Curls 3 sets x 8-10 reps
7-21 curls 3 sets x 21 reps
Cable Curl Burnouts 1 set to failure

TUESDAY:
BACK and TRICEPS

BACK
Deadlifts 3 sets x 8-10 reps
Wide Grip Pull Ups 3 sets x 8-10 reps
Close Grip Pull Ups 3 sets x 8-10 reps
Lat Pull Downs (front) 3 sets x 8-10 reps
Seated Rows 3 sets x 8-10 reps

TRICEPS
Overhead Dumbbell Extensions 3 sets x 8-10 reps
Tricep Extensions 3 sets x 8-10 reps
Cable Overhead Extensions 3 sets x 8-10 reps
Dips 3 sets x 8-10 reps

WEDNESDAY:
SHOULDERS and TRAPS

SHOULDERS
Dumbbell Shoulder Press 3 sets x 8-10 reps
Lateral Raises 3 sets x 8-10 reps
Rear Delt Raises 3 sets x 8-10 reps
Front Raises 3 sets x 8-10 reps
Side Raises 3 sets x 8-10 reps

TRAPS
Front Dumbbell Shrugs 3 sets x 8-10 reps
Side Dumbbell Shrugs 3 sets x 8-10 reps
Wide Dumbbell Shrugs 3 sets x 8-10 reps

THURSDAY: LEGS

Hack Squats 3 sets x 8-10 reps
Leg Press 3 sets x 8-10 reps
Leg Extension 3 sets x 8-10 reps
Leg Curl 3 sets x 8-10 reps
Calf Raises 3 sets x 8-10 reps

FRIDAY: OFF

SATURDAY: OFF

SUNDAY: OFF

If you have any questions about anything, don't hesitate to contact me at CREED4Life247@aol.com.


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