Day 16......workout program details

Great workout today. Legs went quick. Made some changes to my routine after reading the Muscle Gain Truth. Lots of information, and insight. My plans to improve my muscle mass seems like the right idea, and tomorrow I will have the "Tale of the Tape" results for 2 weeks of effort! I believe the body fat scale will show that I'm finally doing the right thing.

30 Jan 07: Day 16
Here is a more detailed overview of my workout program (after recent changes). This routine will change in about 4 weeks. At that time I will have only 3 weight training days per week and start doing some more cardio on my off days. Also, I will be working strictly in the 5-7 range, working one body part per week (to focus on adding more muscle).

It's always good to change up your routine every 4-6 weeks since your body will try to adapt (become more efficient) to it, which means you could burn less calories doing the same things you did before (for cardio) and it may cause your muscle building gains to stop (for weight training).

Monday: 7x3

Dead lifts
Bench Press
Pull Ups
Military Press
Rope crunches

Tuesday: 7x3

DB (step up) Lunges
Front Squats
Leg Press

Wednesday:

HITT Cardio: 7 Intervals @1min (10min warm-up/cool-down)

Thursday: 12x3

Hammer Strength over head pull downs
Cable Press
Hammer Strength Rows
Cable raises (medial delts)
Rear cable raises
BB Curls
Rope Push downs

Friday: 12x3

Smith Lunges
Hack Squats
Leg Ext
Leg Curls
Straight Leg Calves

Saturday: HITT Cardio:14 Intervals @30sec (10min warm up/cool-down)

Sunday: Rest