Hey its Mike back again from Six Week Fatburn. In this post I will cover the “exact” workouts in the gym that have got me muscular and where I want my body to be. I will be honest with and say this to you….I have some more work to do in the gym, but by consistently working hard I am very pleased at where my body is at today.
Just a forewarning: All these”lose weight overnight”, “get muscles quick”, “lose weight by taking one pill a day” overnight results programs DO NOT WORK. The creators are just scamming people who want quick results, but the truth of the matter its going to take weeks even months of consistently working out to see the results you desire.
If you follow my workout plan I layed out for you, I guarantee you that you will rise as a winner, and get your body where it needs to be. So without further ado lets begin.
You Need To Workout 5 Times A Week
If you are serious about losing weight, or gaining muscles you need to carve out the time and make it a priority to workout 5 times a week if you are serious about seeing results. Personally I prefer working out in the mornings because my mind and body is fresh, and I can start my day off with my energy levels at a high so I can have a kick ass productive day.
You need to find out what days and hours works best for you, and keep on a consistent schedule. Make sure you always take at least 2 days of rest during the week so your muscles can heal from your weight training and also grow.
Buy a Container of Protein Powder and a Shaker
You need protein after your workouts so you can store energy and build your muscles. Without it, you pretty much wasted your time at the gym. I highly doubt that after your workouts you are going straight home to eat a big dinner of of roasted chicken, potatoes, and greens (hey I could be wrong), so making a protein shake directly after your workout is the best way to go.
I usuall buy a container of “Amplified Wheybolic Extreme 60 ripped”(shown to the right). Its a GNC exclusive, which means you can only buy it from your local GNC store or buy it from the GNC website. It contains 68 grams of protein per serving (3 scoops equals a serving) does not have any adverse side affects, and will help build your physique if you drink this and workout on a consistent basis.(See Im drilling “consistency” in your head) I’ve tried other powders in the past and none of them have measured up to Wheybolic.
One thing to note: I do not take any chemical substances, supplements, pills or anything that can potentially harm my body just to see short term gains. To each is own, but I for one don’t trust them. Yes you may see results fast, but what damage is it doing to your body? I’d much rather take the long route and have my body intact for the longhaul. #TEAMNATURAL
Your Diet Needs to be in Order
75% of gaining muscles and losing weight starts in the kitchen. PLEASE DO NOT IGNORE THIS. I ignored this years ago and I was not seeing any results. When I cut out fast foods, bread and rice, sugary drinks, and I started easting more baked and roasted chicken, greens, potatoes, salad, and baked fish, and drank more water, the weight started coming off significantly and I saw more gains in my physique. Start eating healthier, you will thank yourself for it later.
Heres what I usually do: I buy a prebaked rotisserie chicken from my local supermarket and cut it up into slices. For my sides I eat broccoli and a sweet potato. I usually do all my cooking on sunday and pack my lunch for the week in containers. So my containers usually have slices of chicken, brocolli, and sweet potatoe. For dinner I usually eat the same thing. This meal is cheap, easy, and healthy to make, and eating this combined with your workouts, the weight will start shedding off. Do everything in your power to stay away from junk foods and liquor in this 6 week fatburn period, because you will not see any results no matter how hard you work if you keep eating crap, and drinking liquor.
The Warmup-Sauna and Treadmill
Before I start lifting I usually sit in the sauna for 15 minutes, to help sweat and release any toxins I may have in my body, and burn calories to help lose weight. It also helps to significantly warm me up to get my blood circulating so I can lift without tightening up.
After the Sauna session you should get on the treadmill and run 1 mile, no more then that. Running on the treadmill will help get your bloodflowing, and start to activate the fatburn before you do your workouts. What I like to do is start off at 4.5mph and gradually increase the speed at different distance intervals of my run. So lets say I start my speed at 4.5 mph. When I reach 0.25 mile mark I crank it up to 5.2mph, at 0.50 mile mark crank it up to 6.0 mph, at the .75 mile mark increase the speed to 6.7 of more. Do what feels comfortable for you but make sure you don’t over do it. You haven’t even started lifting yet Bro, Lol!
After the sauna and treadmill you will definitely have shed a heck of alot of calories, and your blood flow will be circulating to start pumping some iron.
Arms and Legs Day
Workout #1: Bicep Curls
Time to pickup the dumbells! I;m not too sure what your current physical situation is, so pick up a set of dumbells that you are comfortable lifting. Everyone is different, so I will tell you how I personally attack this workout. I usually pick up two 50 pound dumbells and curl them to my chest one at a time. I do 3 sets of 7 reps, and increase the weight by 5 pounds after the first set. So I start with a 50 pound set, then the next two sets I use 55 pounds. Remember to start off with weights that you are comfortable doing, and increase the weight after the first set. Increasing the weights by 5 pounds will help build your bicep muscles.
Workout #2: Fixed Barbell Curls
Pick up a fixed barbell that you are comfortable lifting, stand up straight and curl the bar to your chest with both arms. Do 3 sets of 7 reps and you should be good.
Workout #3: Tricep Extensions
Another important muscle you need to focus on is your triceps. Find the Tricep Push Down machine, and adjust the weight to you are comfortable with and pull the bar down to your waist, and raise it back toward your chest, and do it again. Do 3 sets of 10 reps. Make sure you add at least 5 pounds to each set, so you can get the most out of the workout and build your triceps.
Workout #4: High Rows
Get on the High Row Machine, set your weights and just simply do 3 sets of 10 reps each. As always increase your weights by 5 pounds in between sets. This machine works your back and biceps.
Workout #5: Low Rows
Get on the low row machine, and just like the high rows, adjust the weights and do 3 sets of 1o. If your gym has a 5 pound add on weight, add it to your next set, and keep working out. This works out your deltoids and back.
Workout #6: Lateral Pulldown
Find the lateral pulldown machine and pull down the bars all the way down, and raise it up. Do 3 sets of. This workout focuses on your biceps and back.
Workout #7: Leg Press
Now its time to workout those legs! One of the most effective ways to workout your legs is the leg press machine. Set Your Weights that you are comfortable with and do 3 sets of 7 reps. What people do not realize your legs are just as important as your arms, maybe even MORE important, because your legs carry you through your life.
Workout #8: Squats
Ah one of my favorite leg workouts that people seem to dread alot, SQUATS! Now you have 2 options 2 perform this workout. You can get on the Free Weight Squat (my favorite) or you can get on the Squat Machine. Add your weights you are comfortable with, if you never done this workout before put one 45 pound plate on each side, put your shoulders underneath the bars, and dip low. Repeat this exercise with 3 sets of 7.
Chest and Shoulders Day
Now its time to work your chest and shoulders so you can get buff and ladies complimenting you! The workouts that I list are pretty effective and perfect for you to start out with. Remember to do your Warmups with the Sauna and Treadmill.
Workout #1: Bench Press
Now I know you know what Bench Pressing is! If you have done it before or never benched, this is the highest form of working your chest and getting your pectoral muscles at peak condition, so man up and get on that bench press! Put on plates that you are comfortable benching with, if this is your first time, or your not sure what your capable of please get a Spotter to spot you so you do not hurt yourself! After you put your plates on the bar, lay down and push the bar up and bring it back down close to your chest and push it up. Remember get a spotter if your not sure what you are capable with. Do 3 sets of 7 reps and move on to the next workout.
Workout #2: Chest Press
Get on the Chest Press Machine to start working your Chest Even More! This Machine/Workout works out both your chest and triceps so you are getting a two for one deal here. As usual adjust your weight, do 3 sets of 10 reps, and add 5 pounds between each set. Do you Feel the Burn Yet???!!!!
Workout #3: Military Press
Ok now it time to get those shoulders chiseled! Find the Military Press Station and add your weights. Start off with a 10 pound weight on each side, and lift it off the handles and bring it down to your chest and push it up to the sky. Add at least 5 pounds to each set, and do 3 sets of 10.
Workout #4: Seated Barbell Shoulder Press
Find the seated shoulder press machine, and adjust your weights. Start pushing your weights up and add 5 pounds in between sets. 3 Sets of 10 and your done.
Workout #5: Seated Dumbbell Shoulder Press
Here is another good workout to work those shoulders. With the seated shoulder press all you have to do is find a workout chair (usually located by the dumbbells), pick up two dumbbells, sit on the chair and raise both dumbbells with both arms into the air and bring them back down to your chest. Do 3 Sets of 10 reps and you are finished!
Well thats it for your workouts! Alternate between chest and shoulders day and arms and legs day and you will see results. Don’t forget that your diet is also important so cut out the junk food during the week. You will start seeing results soon as long as you stay consistent. If you have any questions or comments please comment below!