KEN’S TIPS TO A NEW YOU.

You can tailor this program to your fitting but, this helped me to achieve a 6%B.F./177lb and I lost over 30lbs in 11 weeks. Get a certified trainer who can do your body fat measurements. Since, I am in the Navy, I get it done for FREE at the base gym.
YOU MUST DRINK 2 GALLONS OF WATER A DAY!!! I usually deplete myself of water every other week to get my true weight. I do this before I get measured.
#1= KEEP a log of what you eat. Count proteins, carbohydrates, fats and calories. The rule of thumb is: IF YOU DO NOT KEEP TRACK, YOU HAVE NO GOALS!!!
#2= CARDIO- 30 Minutes in the morning before breakfast and 20 minutes in the evening. If you are on tight schedule like me, change it up.
#3= ABS everyday except Sunday. I usually rest and eat healthy.


MONDAY
Legs, the reason : I need 5 days for my legs to recoup to grow. If you have problems with leg growth, do legs twice a week. If twice a week is needed, complete on Monday & Thursday’s.
Do leg extensions. Complete slow reps with controlled movement.
Squats, light weight and a lot of reps for definition. One set with your legs wide and then a closed set.
Walking lunges. Do at lease 20-25 steps or the length of the weight room.
Leg Presses. Use medium weights and make sure you put those knees into your chest.
Quads-Lying curls face down and real slow, contracting and holding at the top.
TUESDAY
Chest- Dumbbell fly’s with your back on the floor. FORGET THE BENCH!!! This will also help you to use strict form and you will get a better stretch.
Bench Press- use wide grip rather than close grip. Keep the reps between 12-14 per set.
Dumbbell press- Make sure to bring the weights all the way down to your outer pecks and squeeze.
After this exercise, I usually do 20 decline push ups, it helps keep the blood flowing.
WEDNESDAY
(My personal favorite: BACK DAY)
T-bar rows light weights and complete 15-20 reps. After ward, do 5-8 pull ups slowly.
One arm dumbbell pull, make sure to go slow and squeeze at the top. ENJOY!!!!!

THURSDAY
Arms: Complete full bar curls-1 set standing, then one set squatting.
Dumb bell curls seated. Complete reps slowly, make sure to concentrate on the negative.
Kick Backs. Real slow reps and squeeze at the top.
Push downs. Make sure you go slow and watch your arms grow.

FRIDAY
I usually do a 2HR workout repeating what I did throughout the week. I call it a “weekly overview”.

Lastly, remember after every set, look in the mirror and flex whatever muscle group you just worked on. It helps you to get hard and train the muscles to grow.