GETTINGPUMPED!

Ok muscle heads,  if you have been following along with us as we do our 5 day a week bulk workout with our workout part1 and workout part2, now comes the part were we cut down a little bit as we aim for the hard beach body look

Here is a new Cutting Workout to follow for the spring and summer.

Look out ladies, here comes the beach body!

Monday (Shoulders and Triceps)

• Seated Dumbbell Press
• 2×15 warm up
• 4 work sets 12-10-8-8

• Super Set No Rest
• Dumbbell Lateral Raises 5×12
• Reverse Flyes 5×12
• Dumbbell Shrugs 5×12

• Triceps
• EZ Bar Close Grip
• 2×15 warm up
• 4 work sets 12-10-8-8

• Super Set No Rest
• Rope Pushdown 5×12
• Straightbar Pushdown 5×12
• Narrow Grip Pushups 5x-failure

Tuesday (Back)

• Reverse Grip Pulldown
• 2×15 warm up
• 4 work sets 12-10-8-8

• Super Set No Rest
• Lat Pulldowns 5×12
• Cable Rows 5×12
• Wide Grip Rows 5×12

Wednesday

• Cardio and Abs

Thursday (Chest and Biceps)

• Incline Dumbbell Press
• 2×15 warm up
• 4 work sets 12-10-8-8

• Super Set No Rest
• Bench Press 5×10
• Dumbbell Flyes 5×10
• Pushups Regular Width 5x-failure

• Biceps
• Dumbbell Curls
• 4 work sets 12-10-8-8

• Super Set No Rest
• Ez Curl bar 5×12
• Hammer Curls 5×12
• Machine Curls 5×12

Friday (Legs)

• Leg Curls
• 4 work sets 12-10-10-10
• Stiff Legged Dead Lifts 4 work sets 15-12-10-10

• Super Set No Rest
• Leg Extensions 5×12
• Lunges 5×12

• Seated Calve Raises
• 4 work sets 12-10-10-10

Notes:

• Abs to be done at least 3 to 4 times a week
• Cardio 3 to 4 times a week
• Take it easy on Breads, Pasta, and Sugar.

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Here is a new five day workout routine that’s meant to add bulk and strength.
Remember to go heavy as you can for the reps given.

Don’t get all Wizard Sleeve on me and lift a few reps past what you are supposed too.
When it says 8 reps, I want you to lift some HEAVY WEIGHT so that the 8th rep is a HARD ONE.

Lets do this for a month and maybe a month and a half and they we will change it up and do something that will lean us out for summer.

Enjoy.

Monday

• Incline Flyes 3×20
• Incline Barbell Press 4×8
• Incline Dumbbell  4×8
• Bench Press 4×10
• Flyes Machine 5×8

Tuesday

• Lat Pull downs 4×15
• Dumbbell Rows 5×10
• Reverse Grip Pull downs 4×10
• Wide Grip Row Machine 4×8
• Cable Rows 3×10

Wednesday

• Dumbbell Shoulder Press 5×8
• Lateral Raises 4×10
• Front Raises 3×12
• Upright Rows 4×8
• Shrugs Barbell 4×10
• Reverse Flyes 4×8

Thursday

• Leg Extension 4×15
• Leg Curls 4×12
• Leg Press 5×15
• Deadlift 3×12
• Lunges stationary 4×12
• Calf Raises 4×15

Friday

• Barbell Curls wide grip 5×10
• Tricep Rope Pressdown 5×10
• Hammer Curls 4×12 or Concentration Curls
• Close Grip Bench 4×12
• Preacher Curls 4×8
• Dips 4×10
• Machine Curls 1×20
• Straight Bar Tricep Press down 1×20
• Wrist Curls 4×15

If you are ever thinking about failure being an option, please watch this video below.

I have often mentioned one of my favorite meals to friends and I eat it a lot post workout. Just the other day on twitter a friend asked me for the recipe. I thought I might get around to that someday, but I recently ate it AGAIN and though I would take pics as I cooked it and make a blog post out of it.

Before you get started read this several times. I have had some get confused and omit the Italian dressing, and even boil the tuna from the start. First of all the Italian dressing is the most important part to the flavor, second I only add the tuna at the end and let it sit in the water for about 1 minute to get it all warm.

I call it Tuna Deluxe. Its Tuna with Pasta, throw some peas of some sort in there for the fiber, AND THE MOST IMPORTANT PART add Italian Dressing and lots of pepper with a dash of salt. Some all the tuna and pasta meal the prison meal cause they say its what a lot of inmates eat in the “joint” to get huge. If it works for them hopefully it will work for me, and its delicious to boot! I would pay for what this meal I am about to teach you to create.

Thank me later. (or now)

Ok you will need the following:

• A pot to boil water in, mine is a 1 1/2 quart or maybe its 2.
• 2 cans of chunk light tuna in water, drained
• 2 1/2 cup of uncooked wide egg noodles
• 1/2 can of chickpeas or any peas for that matter. I like chickpeas, but purple hull peas or crowder peas work well too.
• 3/4 cup Italian Dressing
• Salt and lots of Pepper

Ok here is all our ingredients we will be using. Listen to me real quick. This may sound disgusting and even look disgusting but trust me, if you like pasta, you like tuna, you like Italian dressing…you will like this.

Ok boil your water, add the pasta, and yes I know it seems like a lot, but HEY we gotta feed those muscles!
When cooking noodles you can add a few tablespoons of extra virgin olive oil to keep it from boiling over.
Cook it for about 7 minutes or until tender but not gummy. We want out pasta to have a little bit of strength to it. Its know as Al Dente.
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