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Day 3: Cardio Cardio Cardio Only Day 4: Back/Triceps/Calves Exercise 1 Dumbbell Pullover 2 warm up sets of 10-12 reps, 1 working set of 8-10 reps to failure Desired weight (increase weight between sets) Exercise 2 Close-Grip Pulldown 1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure Desired weight (1 min rest between sets) Exercise 3 One-Arm Dumbbell Row 1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure Desired weight (1 min rest between sets) Exercise 4 Wide Grip Cable Row 1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure Desired weight (1 min rest between sets) Exercise 5 Barbell Deadlifts 1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure Desired weight (1 min rest between sets) Exercise 6 Triceps Pushdown 1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure Desired weight (1 min rest between sets) Exercise 7 Lying Triceps Extensions 1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure Desired weight (1 min rest between sets) Exercise 8 Seated Triceps Press 1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure Desired weight (1 min rest between sets) Exercise 9 Calf Press on Leg Press 1 warm up set of 10-12 reps, 3 rest-pause sets to failure Desired weight (10-15 sec rest between sets) Exercise 10 Seated Calf Raise 1 warm up set of 10-12 reps, 1 working set of 6-8 reps to failure Desired weight (1 min rest between sets

Day 5: Delts/Traps/Abs Exercise 1 Dumbbell Shoulder Press 1 warm up set of 10-12 reps, 1 warm up set of 8-10 reps, 1 working set of 6-8 reps to failure Desired weight (1 min rest between sets) Exercise 2 Side Lateral Raise 1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure Desired weight (1 min rest between sets) Exercise 3 Low Pulley Delt Raise 1 set of 6-8 reps to failure Each arm Exercise 4 Reverse Dumbbell Flyes 1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure Desired weight Exercise 5 Barbell Shrugs 1 warm up set of 12-15 reps, 2 working sets of 8-10 reps to failure Desired weight Exercise 6 Upright Row 1 warm up set of 12 reps, 2 working sets of 8-10 reps to failure Desired weight Superset 1 Knee Ups 3 working sets to failure Crunches 3 working sets to failure Superset 2 Cable Crunch 3 sets to failure Decline Reverse Crunch 3 sets to failure .mainheader h1 { position: relative; color: #ffffff; line-height: 115%; vertical-align:bottom}.mainheader h1 span { background: url(http://www.bodybuilding.com/fun/images/2009/maingrade.png); background-repeat: repeat-x; position: absolute; display: block; width: 480px; height: 31px; } .subheader h2 span { background: none; filter: progid:DXImageTransform.Microsoft.AlphaImageLoader(src='http://www.bodybuilding.com/fun/images/2009/maingrade.png', sizingMethod='scale');}.subheader h2 { position: relative; color: #ffffff; line-height: 115%; vertical-align:bottom}.subheader h2 span { background: url(http://www.bodybuilding.com/fun/images/2009/maingrade.png); background-repeat: repeat-x; position: absolute; display: block; width: 445px; height: 31px; }Get A Printable Log Of Day 5. http://www.bodybuilding.com/fun/printlog2.php?firstname=Steve+Cook&name=Day+5%3A+Delts%2FTraps%2FAbs&num_exercises=18&Exercise[]=Exercise+1&Sets[]=0&Exercise[]=Dumbbell+Shoulder+Press%2C+1+warm+up+set+of+10-12+reps%2C+1+warm+up+set+of+8-10+reps%2C+1+working+set+of+6-8+reps+to+failure+&Sets[]=3&Exercise[]=Exercise+2&Sets[]=0&Exercise[]=Side+Lateral+Raise%2C+1+warm+up+set+of+10-12+reps%2C+1+working+set+of+8-10+reps+to+failure+&Sets[]=2&Exercise[]=Exercise+3&Sets[]=0&Exercise[]=Low+Pulley+Delt+Raise%2C+6-8+reps+to+failure+&Sets[]=1&Exercise[]=Exercise+4&Sets[]=0&Exercise[]=Reverse+Dumbbell+Flyes%2C+1+warm+up+set+of+10-12+reps%2C+1+working+set+of+8-10+reps+to+failure+&Sets[]=2&Exercise[]=Exercise+5&Sets[]=0&Exercise[]=Barbell+Shrugs%2C+1+warm+up+set+of+12-15+reps%2C+2+working+sets+of+8-10+reps+to+failure+&

Motivation is key! My Motivation comes from a deep love for weights and to see how far I can push myself everyday in the weight room. I want to be the best I can genetically be. As healthy and as strong and lean as possible. I sometimes have to remind myself not to overdo it. As I've gotten older I realized how important recovery is. Ultimately I want to be the next Steve Reeves... I want a body that is appealing to the masses. My goal is to have the perfect balance of size, shape and symmetry.

While good quality supplements can make a difference (especially when dieting) they aren't an excuse to have poor nutrition and sleep habits. By taking the right supplements for your goals and in the right amount, one can achieve results faster than without supplementing. It's important to know exactly what you are putting into your body. Follow the instructions...just because some is good doesn't mean more is better!

Day 2: Quads/Calves Exercises Standing Calf Raises6 sets of 8-10 reps Seated Calf Raise6 sets of 8-10 reps Leg Extensions5 Sets 15,12,12,10,10 reps Barbell Squat6 Sets 12,12,10,10,8,6 reps Leg Press4 Sets 12,10,10,8 reps Smith Machine Squat

Exercises Standing Military Press4 Sets 12,10,8,8 reps Seated Dumbbell Press4 Sets 10,10,8,8 reps Barbell Shrug4 Sets 15,12,12,10 reps Smith Machine Shrug3 Sets 12,12,12 reps Side Lateral Raise3 sets of 12,10,8 repsone arm at a time Front Plate Raise3 Sets of 12,10,8 reps25,35,45lb plates

Barbell Curl4 Sets 12,10,10,8 reps Dumbbell Alternate Bicep Curl4 Sets 12,10,8,8 reps Standing Dumbbell Reverse Curl4 Sets 12,10,10,8 reps Preacher Curl3 Sets 12,12,12 reps Dumbbell One-Arm Triceps Extension4 Sets 12,10,10,8 reps Weighted Bench Dip4 Sets 15,12,12,10 reps Lying Triceps Press4 Sets 12,10,10,8 reps Triceps Pushdown3 Sets 12,10,10 reps

Day 6: Back/Hamstrings Exercises Barbell Deadlift4 Sets 15,12,10,8 reps Bent Over Barbell Row4 Sets 15,12,10,8 reps One-Arm Dumbbell Row4 Sets 12,10,10,8 reps Wide-Grip Lat Pulldown4 Sets 12,10,10,10 reps Seated Leg Curl4 Sets 12,10,10,10 reps Hack Squat4 Sets 12,12,10,8 reps

Conclusion This is not going to be an easy routine, but stay motivated and focused on each rep and you will get that six pack that will impress everyone at your gym and will keep that pants size down to a number you won't be ashamed of.

ifestyle/Training Goal Daily Protein Needs Lifestyle/Training Goal Daily Protein Needs Bodybuilding 1.0 - 1.6g/lb bodyweight   Endurance 0.7 - 0.9g/lb bodyweight Power & Speed 0.9 - 1.1g/lb bodyweight   Trauma Recovery 0.9 - 1.4g/lb bodyweight Dieting 0.35 - 1.0g/lb bodyweight   Stressed 0.45 - 0.7g/lb

ncomplete proteins come from "plant products", beans, rice, etc. They must be combined in order to supply the body with the 9 essential amino acids it needs. Ladies and gentlemen, now that you see how important consuming protein is let's look at how much should be consume and what types.

The world health organization and many national health agencies have independently conducted studies, which (even though they differ slightly) all conclude our daily protein requirement should be between 10% to 15% of our daily caloric intake. If you eat 2000 calories a day that equates to 50 to 75 grams of protein.

Protein needs of individuals vary in nature. To estimate your personal protein needs you will need to take your current weight in pounds, divide it in half and then subtract 10. The result is a rough estimate of how much protein you should consume.

If you do not already do so, read food lables, then buy your food uncooked and cook it healthfully. If you do not take anything else from this article that last sentence is paramount.

your schedule is hectic and you are just too busy and do not have time to eat high protein foods then bars and powders can be substituted. A lot of bars on the market are loaded with other "not so good" man made additives, trans fats, aspartame, saturated fat content (over 3.5g), etc.

Whatever you decide to eat, keep the 5:1.6 g carb-to-protein ratio in mind.

Obviously, the closer you get to your workout time, the smaller the meal should be

Many protein shakes and sports bars are designed specifically as pre-workout nutrition and have the precise nutrient ratio you need. They also have the added advantage of being portable, which can be convenient for those who hit the gym on the way home from work.

If you are stuck without your favorite supplement at hand, fat-free chocolate milk will suffice -- according to Mohr, it provides the exact carb-to-protein ratio as a pre-workout shake. The fat-free part is important though -- fat digests slowly and can weigh you down when you least need it.

Supplements are simply convenience products, and are not necessary to good nutrition. You can get the same benefit from whole foods, but this requires more planning and label reading. Fat-free yogurt with fruit and granola works, as does a whole-grain bagel with peanut butter.

Timing is important -- even the perfect meal can leave you flat if you eat it too early or weigh you down if you eat it too late

The actual amount of carbs and protein you eat depends upon how much time will elapse before your workout.

f your only pre-workout nutrition is a regular meal, eat it about three or four hours before you exercise so the food has time to digest. Otherwise, your full stomach will be susceptible to upset, and the nutrients won't be available in your bloodstream when your body needs them. Smaller meals can be eaten two or three hours prior, but stick to a small snack if you only have an hour to go.

Supplements are by far the easiest way to ensure you get the proper ratio in an appropriately-sized food source.

For a larger meal, a turkey sandwich on whole grain bread with lettuce and tomato is a nearly perfect pre-workout meal, and bananas or fruit juice can be a last-minute snack for quick energy.

The five are: whey protein, egg protein, milk protein also known as calcium cassienate or micellar protein, beef protein in the form of liver tablets, and soy protein.

Weight gainers are a blend of protein, carbohydrates and fats, with a high calorie content designed to help you gain weight. They are particularly useful if you are a hard-gainer with low body-fat and a high metabolic rate. Meal replacement powders are a blend of protein and carbs, but lower in calories than weight gainers. Protein powders typically contain no more than 5 percent carbohydrates. Protein bars contain proteins and sugars. Ready to drink protein shakes, contain low carbs and essential fatty acids. Beef liver tablets, a protein supplement that dates back to the 1960s.

Take a weight-gainer protein supplement or meal replacement supplement within an hour of finishing your work out. These contain simple carbohydrates to replenish muscle stores of glycogen used as energy during your work out, and a blend of quickly assimilated whey protein and sustained release milk protein to accelerate muscle recovery and enhance growth. Hoffman believes the insulin response generated by simple carbs helps the body's uptake of amino acids.

Muscle breakdown occurs during resistance exercise and depletes the muscles stock of the branch chain amino acids, leucine, iso-leucine and valine. Take a quick digesting protein supplement like whey protein before your work out. An article by Jay R Hoffman PHD. in the December 2007 edition of the "National Strength and Conditioning Journal," suggests taking a protein supplement immediately before your workout enhances muscle growth.

It is common to want to increase your weight lifting weight. Stepping up to the next level depends on several factors, primarily your routine and your capability. Below are some suggestions on how to enhance your workout. Keep in mind that if you intend to increase your weight lifting weight you will be susceptible to gaining bulk and strength as opposed to sculpted toning and increased flexibility.

3. Add Some Extra Fuel There is a reason why so many weightlifters consume formulated shakes, bars and supplements. Whether it is protein, amino acids or a multivitamin, these products can enhance power and strength. The only way to find out what is best for you is by trial and error. Start with a good protein shake and take note of any improved capability when increasing your weightlifting weight. If it works, then continue using it. If it does not work then try another formula. Speak to your doctor before attempting any muscle building program. Certain formulas can affect people in different ways.

4. Balance Your Routine If your routine favors specific muscle groups over others, increasing weightlifting weight will always be a challenge. For example, when the biceps are at their peak and the triceps are trying to catch up, not only will your balance be compromised but you will also risk potential injury. Understanding your muscles and how they work will do wonders for your workout. Look up images and descriptions of the musculoskeletal anatomy and take note of the intricate levels of muscle tissue. Becoming familiar with muscle actions will create a picture in your head during your workout that will remind you of a properly balanced routine. When the muscles are within the same power capability, then you should be able to increase your weightlifting weight accordingly.