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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

Sufferers of exercise bulimia use excessive exercise to purge or compensate for eating binges or simply regular eating, often working out multiple times per day or for three or four hours at a time

Deep down, this disorder has more to do with control than it does the desire to fit into a smaller size of jeans

The scary thing about an addiction to exercise is that it creeps up gradually, usually among everyday people who start exercising, feel good afterward, revel in the calories they're burning, have a desire to get healthier or lose weight, and therefore start believing that more is better

Oftentimes, people who develop an exercise compulsion don't feel like there's anything wrong with what they do

Compulsive exercisers build their lives around working out and are genuinely distressed if they can't exercise as much as they feel they need to (or should be)

Exercise bulimia is similar, but involves eating binges. People who suffer from exercise bulimia often binge on food and then exercise obsessively to make up for it. Exercise becomes a way to control calories, justify eating, and punish oneself for eating too much or eating the "wrong" things.

In general, exercising for up to 60-90 minutes, most days of the week is reasonable and healthy for most people as long as recovery and downtime is built in.

Exercise is usually a good thing, but rest and recovery are very important, too

Excessive exercise can weaken the body and cause a host of problems, including: Fatigue Suppressed immune system Lack of menstruation (amenorrhea) in women due to a lack of body fat Reproductive problems Heart problems (such as muscle wasting and rhythm problems) Dehydration Arthritis Osteoporosis Stress fractures and sprains Kidney failure

Getting a Diagnosis

Compulsive exercise and exercise bulimia can affect both men and women of all ages, races, body types and weights.

A doctor may ask if the person is exercising and get the right answer (yes), never knowing the extent to which the patient is actually jeopardizing his or her health by taking exercise to the extreme

A physician may first suspect a problem if a woman stops menstruating due to a drop in body fat, which affects estrogen levels, but the condition may be virtually undetectable in men whose body fat levels can be much lower without creating any health problems.

Treatment Options

Studies have found that sufferers often come from families where food was used as a way of controlling behavior and battles surrounding food were common

Traditional treatments for exercise bulimia include support groups, cognitive behavior therapy, psychotherapy, and/or medication, such as anti-depressants.

Exercising in the morning energizes you for the day—not to mention that gratifying feeling of virtue you have knowing you’ve done something disciplined and good for you

Studies have shown that exercise significantly increases mental acuity—a benefit that lasts four to ten hours after your workout ends. Exercising in the a.m. means you get to harness that brainpower, instead of wasting it while you’re snoozing.

Assuming you make exercise a true priority, it shouldn’t be a major problem to get up 30 to 60 minutes earlier—especially since regular exercise generally means a higher quality of sleep, which in turn means you’ll probably require less sleep.

When you exercise at about the same time every morning—especially if you wake up regularly at about the same time—you’re regulating your body's endocrine system and circadian rhythms. Your body learns that you do the same thing just about every day, and it begins to prepare for waking and exercise several hours before you actually open your eyes. That’s beneficial because:  Your body’s not “confused” by wildly changing wake-up times, which means waking up is much less painful. (You may even find that you don’t need an alarm clock most days.) Hormones prepare your body for exercise by regulating blood pressure, heart rate, blood flow to muscles, etc. Your metabolism, along with all the hormones involved in activity and exercise, begin to elevate while you're sleeping. As a result, you’ll feel more alert, energized, and ready to exercise when you do wake up.  Many people find that morning exercise has a tendency to regulate their appetite for the rest of the day. Not only do they eat less (since activity causes the release of endorphins, which in turn diminishes appetite), they also choose healthier portions of healthier foods.  People who consistently exercise find, sometimes to their great surprise, that the appointed time every morning evolves into something they look forward to. Besides the satisfaction of taking care of themselves, they find it’s a great time to plan their day, pray, or just think more clearly—things most of us often don’t get to do otherwise.  Exercising first thing in the morning is the most foolproof way to ensure that other things don’t overtake your fitness commitment, particularly if you have a hectic family life. (It’s so easy to wimp out in the evening, when we’re tired or faced with such tasks as rustling up dinner and helping with homework.)  More than 90% of those who exercise consistently have a morning fitness routine. If you want to exercise on a regular basis, the odds are in your favor if you squeeze your workout into the a.m.  Non-morning people can always trick themselves in the a.m. Having trouble psyching yourself up for a sunrise jog? Do what I did—tell yourself that you’ll still be so fast asleep that you won’t even remember—much less mind!  

Secondly, it is persistent, so an exercise addict exercises too much and for too long without giving the body a chance to recover

exercise addicts exercise for hours every day, regardless of fatigue or illness

Exercise addiction is probably the most contradictory of all the addictions

Exercise is even promoted as part of a complete program of recovery from other addictions

exercise addiction is a controversial idea. Many experts balk at the idea that excessive exercise can constitute an addiction, believing that there has to be a psychoactive substance that produces symptoms -- such as withdrawal -- for an activity to be a true addiction

exercise releases endorphins (opioids produced within the body), and excessive exercise causes tolerance to the hormones and neurotransmitters released, these physiological processes are often not considered comparable to other substance addictions.

Exercise addiction is not currently included in the Diagnostic and Statistical Manual of Mental Disorders (DSM-IV), the gold standard for psychological diagnoses, although several authors have suggested diagnostic criteria

Exercise 4 - Back and Shoulders Stand with feet shoulder width apart and arms by your sides, gripping the weights with palms facing outwards. Making sure your movements are slow and concentrated, tense your shoulder and upper back muscles, then slowly "shrug" them up and down.

Exercise 5 - Shoulders and Upper Arms Stand with feet shoulder width apart and arms raised straight up above your head, grip your weights with your palms facing behind you. Slowly bring your arms forward and down, without bending at the elbow, until level with your shoulders. Lift back to starting position and repeat.

Exercise 6 - Upper Arms, Shoulders and Back Standing with feet slightly apart, grasp your weights and bend at the waist until your torso is parallel to the floor. Extend your arms towards the floor with palms facing outwards. Lift your arms out to the side, keeping them straight, until parallel to the floor. Return to the starting position and repeat.

Exercise 7 - Upper Arms, Shoulders and Back Standing with feet slightly apart, position your arms straight down in front of you almost against your body - with your weights almost touching. Bend your elbows and lift your weights towards your chin, bringing your elbows out to the side, in line with your shoulders. Return to the starting position and repeat.

Exercise 8 - Arms and Chest The classic push up. With your hands shoulder width apart place your palms on the floor. Stretch out your body with either your knees on the floor, or if you're feeling ambitious, your toes - so you are supporting your body weight. Keeping your back straight and using your arms lower yourself gently toward the floor until you are hovering just over it. Push yourself slowly back to your starting position and repeat. Remember - don't lower yourself to the point where you come into contact with the floor, it'll be much harder to push back up.

Exercise 9 - Arms In a sitting position with your back straight, relax your arms in line with your body. Grip your weights with your palms facing upwards and curl them up towards your shoulders, then back down again. Repeat. Keep your torso still and back straight, let your arms do the work.

Exercise 10 - Forearms Holding your weight with your arm outstretched in front of you, tilt your wrist up and down repeatedly. Try doing this with both an overhand and underhand grip on your weight. Do one arm at a time.

Exercise you perform when your energy supplies are low is less effective and more likely to result in injury.

If Your Goal is Increasing Muscle Size and Strength Increasing muscle size can best be accomplished by lifting weights first when the body's main source of energy for muscle contraction (glycogen) is high. If you do a hard cardio workout before lifting, you deplete glycogen, which makes the workout ineffective.

If Your Goal is Burning Calories for Fat Loss If your primary goal is to burn as many calories as you can in a single session, it's probably best to do cardio first and lift weights next. There isn't any magic behind this; it's simply easier for most people to burn more calories per exercise session when they do cardio first.

If Your Goal is Increasing Cardiovascular Endurance In order to build and maintain cardiovascular endurance, you should perform endurance exercise first, when you have plenty of energy for long-distance exercise. Add resistance exercises 2 to 3 times a week, either after or separate from the endurance work in order to develop muscular strength and reduce your risk of injury.

2. Rowing

3. Swimming

Not only do these three exercises burn the most calories in 30 minutes (avg. 300 for a 145 pound person), but they also build muscle and tone your entire body

Walking, biking and even using the elliptical trainer will not work your body as hard or as well, because those exercises target your lower body and leave your upper body hanging out and doin’ nothing.

If you don’t even have 30 minutes in your action-packed schedule to get to the gym, try jumping rope

but 10 minutes of jumping rope can burn up to 200 calories

It is really easy to find excuses not to work out, but try and squeeze these exercises into your day. You’ll feel better, look better, and give yourself a much needed break from catching up on all the reading you’re somehow already behind on even though it’s only the first day of class.

Set an alarm to go off every hour to remind you to stand up and move around.

Use the restroom on another floor and take the stairs

Use a pedometer and keep track of how many steps you take. Aim for 6,000 to 10,000 steps a day.

Leave something important in your car (your lunch, your briefcase, etc.) so you have to run out to get it (and take the stairs)

Deliver documents or messages to co-workers in person rather than by email Go to the mall for lunch and park on the opposite end of the food court.

Get a headset for your phone so you can move around while you talk

If you have your own office, consider keeping a resistance band, ankle weights and even a couple of sets of dumbbells in your desk drawer. You can squeeze in some quick upper body exercises while you're on the phone.

Your boss may not have considered how much more productive his or her employees would be with a little exercise. If you can, encourage your boss to: Work with local gyms to provide membership discounts for employees Work with local personal trainers to provide monthly seminars or free body fat testing for employees. Some trainers will even do this for free Set up daily or weekly walks during lunch or after work Give you extra breaks during the day to take quick walks Be active. If the boss exercise, employees will take their own health more seriously

try playing a video game like "Dance, Dance Revolution." You'll burn calories and get to work on your moves at the same time, all in the comfort of your home.

try other video games geared to fitness such as "Wii Fit" or "Wii Active."

include activities and games so that you concentrate more on the fun than you do the exercise.

Pickup Game

purchase a basketball hoop, soccer net or hockey net for the home

You don't need to be a professional to try to shoot a few hoops

Workout Research

Your library can be a wealth of interesting workout ideas and programs that you can try so you never feel trapped into one workout program.

You may even find that you have a passion for a certain type of exercise, whether it's yoga, kickboxing, aerobics or something else

Friend Support

Talk one of your friends into exercising with you at home each day after school.

Make it a standing date that you meet up several times per week for exercising, and make a rule to not cancel on each other.

give you the final push that you need to become active and healthy.

Exercise benefits every part of the body, including the mind.

help a person to feel more peaceful and happy

exercise is one of the most important parts of keeping your body at a healthy weight

Exercise helps people lose weight and lower the risk of some diseases.

These diseases, which used to be found mostly in adults, are becoming more common in teens.

Exercise can help a person age well.

Studies have found that weight-bearing exercise, like jumping, running or brisk walking, can help girls (and guys!) keep their bones strong.

three components to a well-balanced exercise routine are: aerobic exercise, strength training, and flexibility training.

Another of the best abdominal exercises for men is the lunge. People often assume this exercises focuses only on the legs but that is actually not true. Lunges – and especially when you use dumbbells at the same time – also work the abdominal muscles. Remember to focus on your core and squeeze your abs as you perform each lunge, keeping your abs tight and your back straight.

Based on the findings of this study, exercise early in the morning leads to better sleep.

s the first of it's kind to prove that exercise during work hours has mental, as well as physical benefits.

Critically, workers performed significantly better on exercise days and across all three areas we measured, known as mental-interpersonal, output and time demands.'

Just Because You're Skinny Does Not Mean You Will Have A Six-Pack

Abdominals Are A Muscle, Too! You want your arms to be bigger, your shoulders to be broader and your chest to be fuller, correct? And what is the solution to making these muscle groups increase in size? High intensity weight training, overload, consistency and a healthy surplus of calories. Starting to sound familiar? The same goes for your abdominals. Your abdominals are a muscle group that requires the same formula and attention and are not any different from other muscle groups. For some reason many consider abdominals to be a 'special' body part that requires a different set of rules and a completely different formula for training.

To get thick, dense abs - the ones that 'pop' out - you must train them with intensity and overload. Here are some practical tips you can apply to your program so that you can be the 'man' or 'gal' at your gym with a ripped and muscular six-pack. Then I will provide a sample

If your abs are your worse body part, then why do you keep training them last, at the end of your workout? Which muscles group will receive the highest priority when you train? The ones done at the start of your workout or the ones done at the end of the workout? Of course, the exercises done at the start of the workout while you have the most energy and focus.

he typical response is "Nobody does abdominals first..." That is pure BS. This just supports the notion that many people who work out don't ever question what they hear or do. They want to be spoon-fed answers and follow the trends of others without thinking for themselves. I ALWAYS train abdominals first in a workout if they need the highest attention.

What's going to receive better results? A muscle group that is trained one time a week or two times a week (assuming you recovered prior to the second workout commencing)? Of course, the muscle that is trained 2x a week. The more stimulus on a muscle, the more growth. That is why professional athletes are professional athletes. They have conditioned their bodies to such a high amount of stress that they are able to train more frequently.

Right now some of you can see a perfectly set of staggered abs that are wide and thick and separated by a line down the middle. Some of you have the classic four-pack which is four big abs with a smooth lower section. Some of you have tiny cubicle boxes sitting high on your abdominal wall. Some of you have the picture perfect eight-pack that makes people's jaws drop.

If building a sexy six-pack is on your 'to do' list for 2007, then start training abdominals 2-4x a week. I will teach you in a moment how to split your abdominals up into two different days based on movement.

To train your abdominals safely and effectively you must know the basic movement patterns of your abs and train them within all sub-categories: Truck Flexion (upper abs) Hip Flexion (lower abs) Rotation (obliques) Lateral Flexion (obliques)

Perform this workout at least two times a week separated by at least 48 hours rest. You should experience a deep muscle soreness after each one of these workouts. Focus on using a load that causes failure within 8-12 reps and then move to the next exercise. This is a non-stop circuit. Rest 1-2 minutes and repeat until you reach 4 sets total. Exercise Sets Reps Tempo Rest Hanging Leg Raises 1-4 8-12 311 - Rope Crunch 1-4 8-12 311 - Reverse Crunch 1-4 8-12 311 - Weighted Ball Crunch 1-4 8-12 311 1-2 minutes

As said earlier, buiding razor sharp abs is not the easiest task in the work but nor is it the hardest. The above abdominal exercises will help you build a deeply separated and evenly placed set of abs in little time. The truth is that if you can't see your abs, then the best exercise for your abs will be better diet.

Whether you're a beginner or an exercise veteran, a walker or an aerobic dancer, adding interval training to your cardiovascular workout will boost your fitness level

3. Squats

Strength training is essential, the experts say. "The more muscular fitness you have," says Cotton, "the greater the capacity you have to burn calories."