Here is my current 30-Day Makeover Workout Plan which I commenced on Monday, February 20, 2012.

It’s pretty simple, but it hits all of the key muscle groups.  I hit it hard and keep the rest time between sets to no more than 45 seconds to a minute.  The resistance I use is 85-90% of max and I work every rep through the fullest Range of Motion possible and squeeze the working muscles as hard as possible at the point of full contraction for two-seconds.

I invite you to try it out yourself.  Please let me know if you have any questions and let me know how you are making out with your results.  Later this week I will post my 30-day Makeover Meal Plan for you to browse.  Best wishes and Good Luck!

Coach Steve Loder, CSCS

 

Monday:

Warmup > Pushups from toes, 2 x 25 > superset with Cable Upright Rows, 2 x 10

Incline Barbell Chest Press, 4 x 10 > superset with Cable Upright Rows, 4 x 10

Dumbbell Laterals, 4 x 10 > superset with Kettlebell Swings, 4 x 10 (1 min. rest)

Kneeling Cable Crunches, 3 x 20 > superset with Hanging Hip Flexion, 3 x 20

Dumbbell Dead Lift, 4 x 10

 

Tuesday:

30 Minute Powerwalk, brisk pace with active Arm Swing

Toe-Touches, 1 x 100 with 10lb weight

Lying Side Crunches, 50 each side

Burbees, 1 x 25

 

Wednesday:

Repeat Monday Routine

Note: substitute Parallel Bar Dips for Incline Barbell Press and substitute Seated Cable Row for Cable Upright Row. Same sets and reps.

 

Thursday:

Repeat Tuesday Routine

 

Friday:

Repeat Monday Routine Exactly

 

Saturday:

Repeat Tuesday Routine

 

Sunday:

Parallel bar Dips, 6 x 10 > superset w Machine Preacher Curl, 6 x 10