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You can do alternate days of strength and muscle building workouts and cardiovascular workouts for the exercise programbelow. This page doesn't guarantee you'll do as many calories or workouts in 24-48 hours as the daily diet and strength workouts. In each workout, you'll work up to a 3-rep max using the same exercises from the workout below. Do as little as you can fit in that particular workout and you'll be well on your way to a muscle gain and fat loss goal. You'll burn up to 20 calories in each workout. Workout 1 Exercise 1: Dumbbell Press Day 1 Do three sets of three reps. I recommend doing 2-rep maxes at this time so you will develop a good base of muscle mass. Day 2 Rest 45 seconds. Do one set of dumbbell curls, 3-8 reps, with weight in the 20-pound range. Day 3 Lift the weight to the chest and hold for 10 seconds. Lower it until your elbows get close to your side. Do one set of dumbbell curls, 3-8 reps, with weight in the 20-pound range. Day 4 REST and DO ONE BONE ANGLE Day 5 REST at this time. Day 6-7 Rest to develop the next set of dumbbell curls. You can do 15 repetitions at this time. Day 8 Rest at this time and DO ONE BONE ANGLE Day 9 Rest Day 10 Do three sets of three reps. I recommend doing 2-rep maxes at this time so you will develop a good base of muscle mass. Day 11 Rest 45 seconds. Do one set of dumbbell curls, 3-8 reps, with weight in the 20-pound range. Day 12 Rest 45 seconds and do one set of dumbbell curls, 1-3 reps at body weight with weight in the 20-pound range. Day 13 Lift the weight to the chest and hold for 10 seconds. Lower it until your elbows get close to your side. Do one set of dumbbell curls, 3-8 reps, with weight in the 20-pound range. Day 14 REST, DO TWO BONE ANGLE AND REST Day 15 DO ONE BONE ANGLE, DO TWO BONE ANGLE AND REST Day 16 DO ONE BONE ANGLE, REST, DO Similar articles:

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