Congrats to Chandi and Scott on their 8 week challenge. There really couldn't be a more dedicated couple. Their results were great and it just goes to show that if you stay disciplined you WILL achieve your goals. Scott has asked me to do an 8 week challenge as well so I will post my workouts for the next 8 weeks, before and after pictures, and a few key diet foods that will help me along the way. I have always been a fan of full body workouts due to my restricted time schedule and also the amazing hormonal release that comes along with working out your entire body in one session. With intensity super high there is no need to spend hours and hours on the treadmill per week to get that shredded mid section. I will also be incorporating kick boxing 3 days a week and that will suffice for cardio as well. With this workout there should be absolutely no rest if you have a partner. INTENSITY IS KEY!!!!
Week 1
Monday (yesterday) - Bench 1x20 (warm up) 1 x 12(65%) 1x10(75%) 2x8(85%) 1x12(65%)
Leg Press 4x12 (every set you should increase your weight by 25 to 50 lbs)
Lat Pulldown 4x10(75%) (explode as you pull the weight down but then have the upward motion be 3 to 4 seconds)
Incline Bench 3x10(75%)
Leg Curls 3x10(75%)
Seated Rows 3x10(75%)
DB Shoulder Press 4x10(75%)
EZ-Bar Curl 4x12(65 - 75%) Increase weight by 15 to 12 pounds per set
Rope Tri Pushdowns 4x15(80%)
1 max dips
1 max pull ups
1 max dips
1 max pull ups
1 max pushups
2 max crunches (layb on back with medicine ball straight above your chest with arms completely extended and touch your toes with the medicine ball)
Now I know this seems like i might not be covering all of the muscle groups thoroughly, but trust me on this one, it's preparation for the weeks to come.
My supplements ; Whey protein, Creatine, Branched chain amino acid, time released protein, multi-vitamin, multi-mineral, ZMA, triblulus.
If you have any question feel free to ask!
Nice work Drew. His full body workouts are very difficult and enjoyable. I am doing them once a week and then on the other days working specific muscle groups. Abs can be worked everyday. The one great thing about workouts and exercise, is to have competitions with friends. Drew and I just started the competition and in 8 weeks we will see who is more in shape. Try it for yourselves. Get someone who can go to the gym with you and is as motivated as much to beat you, as you are them. It adds a lot to your workouts and challenges you higher. That way you can decide on a reward and look forward to the competition.
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