muscle gaining with kim4fitness

[kim4fitness]

my goals for this year is to build some hard muscle and lose that stubborn fat aound....well you guessed it the cursed stomach area.

i have tweaked my diet over the last couple of months and this is the final result i will be following the next 3 months....to start with

on heavy weight training days

total cals 1622 on non heavy weight days 1450 cals

Calories 1,622
Fat 39.2 349 23 %
Saturated 17.2 153 10 %
Polyunsaturated 4.0 36 2 %
Monounsaturated 10.8 96 6 %
Carbohydrate 168.9 660 43 %
Dietary Fiber 18.5
Protein 130.1 532 34 %
Alcohol 0.0 0 0 %

Fat (23%) Carbs (43%)
Protein (34%) Alcohol (0%)


workout plan for the next three months - 3 split program

weeks 1,4,7,10

muscle gaining program - heavy sets

arms - friday
bicep curl 1 w/up 12, 2 sets 10/8
hammer curls 1w/up12, 2 sets 10/8
skull crushers 1w/up 10 2 sets 10/8
tricep extensions 1w/up 12, 2 sets 10/8

Chest/abs - thursday
incline bench press 1 w/up 10, 2 sets 10/8
incline dbell flyes 1w/up 10, 2 stes 10/8
weighted situp 2 sets 20
jackknife on ball 2 sets 20

shoulders - wed includes 1 w/up 12

military press - 2 sets 10/8
front raises - 2 10/8
up right rows 210/8
dbbell shrugs 2 10/8

back - tues - 1w/up12

bent over rows 2 10/8
dumbbell rows seated 2 10/8
deadlifts with barbell 210/8

legs/abs - monday

lege extensions 2 20
squats 2 15/12
leg curls 2 10/12
cal raises 2 20
jackknife on ball 2 20
weighted situp 2 20

today will be arm day.

[kim4fitness]

for the next 4 weeks will be working back/shoulders twice a week to halp build more muscle around this area. having broad shoulders helps increase amount of muscle aorund that area. same workout plan with two days of back/shoulders

shoulders mon/wed
military press - 2 sets 12/10
front raises - 2 12/10
up right rows 2 12/10
dbbell shrugs 2 12/10
back
bent over rows 2 12/10
dumbbell rows seated 2 12/10
deadlifts with barbell 2 12/10

tuesday legs/abs/cardio
thursday arms/abs/cardio
friday chest/abs/cardio