<b><u>Why This Routine Works</b></u> <u>Month 1</u> The first month of this routine was designed to help you develop basic strength within your muscles. As you are just developing and strengthening your muscles, you will want to workout for around 3 to 4 days so that you aren't overworking your muscles and allowing for the proper amount of time for recovery. For many of the exercises within this routine you will want to mix up performing each exercise with either a light, moderate or maximum weight, as this will force you to push your body and muscles to grow but also use as much energy to lift the weight. This usage of energy will help you burn extra calories. <u>Month 2</u> As you progress into the 2nd month of training, you will increase your workout days to 6 days of training; 4 days worth of strength training and 2 days of cardio. Unlike the previous month you will be more accustom to the weight that you are lifting, the exercise set up for each exercise day and the method that you will be training. Thus going into the 2nd month, you will want to increase the amount of weight that you are doing, mixing up rep numbers and using lower rest timers to keep your heart rate going for an increase of calories burned. <u>Month 3</u> With Month 3 you will be stronger, have more endurance and stamina to tackle the challenges and intensity the 6 days worth of strength training mixed with cardio that you will be performing. On these workouts days you will be able to focus on each body part thoroughly rather than mixing 3 - 4 body parts at a time for each day. The volume, intensity and weight continues to increase so that you are stimulating your muscle fibers for growth and strength. Cardio is added into the end of each workout day to help reduce the amount of DOMs you will experience the day after heavy training as well as stimulate your metabolism for an extra burning of calories. <b><u>Workout Day Split</b></u> <u>Month 1</u> <u>Month 2</u> <u>Month 3</u> <b><u>Shedding Those Pounds In 3 Months Training Stats</b></u> <u>Month 1</u> Day 1 Total Workout Time : 28 minutes Day 1 Total Rest Time : 32 minutes Day 2 Total Workout Time : 24 minutes Day 2 Total Rest Time : 28 minutes and 30 seconds Day 3 Total Workout Time : 27 minutes Day 3 Total Rest Time : 30 minutes <u>Month 2</u> Day 1 Total Workout Time : 32 minutes Day 1 Total Rest Time : 39 minutes Day 2 Total Workout Time : 32 minutes Day 2 Total Rest Time : 37 minutes and 30 seconds Day 3 Total Workout Time : 35 minutes Day 4 Total Workout Time : 32 minutes Day 4 Total Rest Time : 39 minutes Day 5 Total Workout Time : 32 minutes Day 5 Total Rest Time : 37 minutes and 30 seconds Day 6 Total Workout Time : 35 minutes <u>Month 3</u> Day 1 Total Workout Time : 1 hour and 5 minutes Day 1 Total Rest Time : 36 minutes Day 2 Total Workout Time : 1 hour and 2 minutes Day 2 Total Rest Time : 27 minutes Day 3 Total Workout Time : 24 minutes Day 3 Total Rest Time : 30 minutes Day 4 Total Workout Time : 1 hour and 5 minutes Day 4 Total Rest Time : 36 minutes Day 5 Total Workout Time : 1 hour and 2 minutes Day 5 Total Rest Time : 27 minutes Day 6 Total Workout Time : 1 hour and 7 minutes Day 6 Total Rest Time : 38 minutes <b><u>Equipment Used</b></u> • Barbell • Dumbbell • Strength Machine • Cable Machine • Leg Machine • Bench • Weight Plate • Pull Up Bar <b><u>Nutrition</b></u> Diet is crucial with this workout program as you want to eat a clean, healthy and balanced diet that will not allow you to put on excess mass or fat. This is a leaning routine that is focused on helping you build strength and muscle definition, thus you want to stay away from an overabundance of calories or fats that will be detrimental to this program. • Protein - Egg Whites, Lean Chicken, Lean Beef, Protein Shakes, Cottage Cheese, Greek Yogurt, Lean Ground Turkey, Peanut Butter • Carbs - Sweet Potatoes, Quinoa, Brown Rice, Beans (Black or Kidney), Oatmeal, Whole Wheat Toast, Of course you cannot forget your fruits and vegetables for a balance of nutrients, antioxidants and fiber. As with any diet that is gear towards putting on clean muscle and size, you will want to eat a clean and healthy diet. Stay away from any snack foods, chips, sweets, or anything that will put on excess fat, carbs or sugars into your diet. This will be detrimental to your gains and goals of muscle building. <b><u>Notes</b></u> • You can add in some warm-up sets into each workout to loosen up your muscles Intensity and focusing on the motions/movements of each exercise will help target and build the little muscles of each body part. With this routine diet is key, you want to eat and have a clean and healthy diet to attain optimal and best gains possible.