Flabby & Out-of-Shape to GLADIATOR Physique in 6-weeks! [Workout Inside]

Published: Tue, 10/10/17


The program is divided into three sections:  weight training, diet and aerobics.  But the most important thing to remember is to have a positive mental attitude.  The mind controls the body, and the first thing to do is to get yourself into a positive frame of mind.  Tell yourself that you are going to get into shape and imagine how you are going to look.  See yourself losing the desired amount of weight and keep telling yourself, “I can do it.”
 
THE PROGRAM:
 
Weights:  The weights workout is to be done at least 3x per week (every other day.)
 
  1. Warm Up: Any type of movement can be done that will warm the body and avoid injury.  Remember that a piece of hot iron will bend, but cold iron will not.  I always do some type of bending to warm up the lower back.  A lot of nervous energy is stored in the lower region of the back and once this area is worked, the energy will be released.  About five minutes of this warm up is sufficient or at least until you are perspiring.
 
  1. Chest: Any type of movement to work the pectoral muscles. You can to do incline presses or you may prefer to do a flat bench press or dumbbell flies.
 
  1. Lats: Bent-Over Rowing. This movement, in my opinion, is one of the best for building stamina.  Always remember to slightly bend your knees and bring the weight up to your chest.
 
  1. Ribcage: Pullovers. Laying over a bench and stretching the ribcage will increase your lung power and breathing.
 
  1. Deltoids: For the delts, always do some type of press movement i.e. military – standing press or seated. Alternate this by doing dumbbells on one workout and by doing barbells on the next.  When doing barbells always do front and rear presses.
 
  1. Triceps: An excellent exercise is the triceps push down but lying triceps press or extensions have the same effect.
 
  1. Biceps: Barbell or dumbbell curls are movements you might like doing.  For the best results, seated or concentrated curls can be used on alternative days.
 
  1. Legs: One of the fastest way to get into shape is to do squats.  Not only does this movement build legs, but increases the lung power and cardio vascular system.  If you can’t do squats you may want to do leg presses, leg extensions, or leg curls.
 
  1. Calves: Calf raises seated or standing will help to build up the calves, but be sure to stretch the calf muscles on your way up and on your way down.
 
  1. Abdominals: I suggest you work the abs at the end workout but you may prefer to do them at the beginning of your workout. Always do 3 different types of abdominal exercises i.e. leg raises, russian twists and mountain climbers.
 
REPS:
 
First Week:  The first week do 1 set of 12 reps per exercise except on calves and abdominals which you can do 20-25 reps per set. 
 
Second Week:  Double your sets from one set per exercise to 2 sets per exercise.  Keep the reps at 12 i.e. bench press 2 x 12 etc.
 
Third Week:  Now do three sets per exercise but drop your reps to 10 per exercise.
 
Fourth Week:  Do four sets per exercise, but drop your reps to 8.
 
Fifth Week:  Do four sets of each exercise for 10 reps.
 
Sixth Week:  Do four sets of each exercise for 12 reps.
 
Remember to always use moderate weights; slowly increasing your poundage, and always use strict form.  Do not rest for more than 15 seconds between sets but do rest for more than 1-2 minute between exercises.
 
Cardio:  On your off days (those that you do not spend lifting weights)  do some type of aerobic movement such as cycling, skipping, running or taking an aerobics class.  In brief do a 12-15 minute workout (aerobic).
 
Within this workout try to keep your heartbeat at 70%-80% of its maximum.  In this type of workout you are working with time not racing against it.  This aerobic workout will help burn the desired calories and help bring down your percentage of body fat.
 

THE DIET PLAN:

Morning:  1 Pack vitamin pack or multi-mineral supplement. 
 
Breakfast:  Protein powder, 1 tablespoon mixed with your choice of fruit juice.  It is suggested to have some type of bran for breakfast (bran muffin), a cup of herb tea and a teaspoon of safflower oil, which could be blended into the protein drink.  This is needed for absorption of the fat soluble vitamins.
 
Lunch:  Your choice of fish (not shell) and a salad.  Use cider vinegar and a little safflower oil for dressing.  Tuna salad or chicken salad is acceptable.  A piece of fruit is also recommended at lunch.
 
Afternoon snack:  1 small piece of fruit.
 
Early Evening: 1 Pack vitamin pack or multi-mineral supplement. 
 
Dinner:  Your choice of fish, turkey or chicken (broiled), 2 portions of green vegetables & a small dinner salad is suggested.  Dinner to be followed by a cup of herb tea. 
 
Note:  Eat more sparingly than usual, and never eat to the point of complete satisfaction. One by one eliminate entirely or reduce to a minimum those foods which caused you to gain the excess pounds to begin with.  If it were me I would have to eat less bread products and desserts!

This program is bare bones basic but will get you back into shape in about 45 days or so . . . safely, surely and without any danger of sore muscles. 

Stay Strong,

Coach Chris Wilson
CriticalBench.com