Mikes 2014 Fitness Ultimatum
General
Intermediate
Machine strength
Plan Details
The Mikes 2014 Fitness Ultimatum routine by mikemeenan1 is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
My fitness plan. My goal is to go from 295 lbs of mostly fat to 215 lbs of mostly muscle. Once I hit 215 lbs i will change my focus towards trading fat lbs for muscle pounds while remaining in the 210-215 range. My goal is to lose an average 2 lbs per week. I have roughly 43 weeks till a probable due date for my second kid. I would like to be able to switch to maintenence mode by the time that baby is born as extensive daily workout time will most likely be harder to come by.
Routine detail
Day 1
Shoulders/Back/Squats
Est. 108 min
6 exercises
Barbell Push Press
3 Sets x 5 Reps
Barbell Upright Row
1 Set x 8 Reps
Machine Assisted Chin-Up
3 Sets x 5 Reps
T Bar Row
1 Set x 5 Reps
Barbell Deep Squat
3 Sets x 5 Reps
Treadmill Running
1 Set
Day 2
Chest/Arms/Abs
Est. 123 min
9 exercises
Barbell Bench Press
3 Sets x 5 Reps
Cable Cross-Over
1 Set x 8 Reps
Dip
1 Set x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
1 Set x 5 Reps
EZ Bar Curl
2 Sets x 5 Reps
Cable Bicep Curl (Supine)
2 Sets x 8 Reps
Cable Crunch Kneeling Rotation
2 Sets x 8 Reps
Machine Ab Crunch
2 Sets x 12 Reps
Indoor Cycling
1 Set
Day 3
Shoulders/Back/Squats: 8/8/AMRAP
Est. 119 min
7 exercises
Barbell Push Press
3 Sets x 8 Reps
Machine Reverse Fly
2 Sets x 8 Reps
Weight Plate Front Raise
1 Set x 8 Reps
Machine Assisted Pull-Up
2 Sets x 8 Reps
Machine Lat Pulldown
2 Sets x 8 Reps
Barbell Deep Squat
3 Sets x 8 Reps
Treadmill Running
1 Set
Day 4
OFF/5:45am Spin (Optional)
Est. 47 min
1 exercise
Indoor Cycling
1 Set
Day 5
Chest/Arms/Abs: 8/8/AMRAP WalkRests
Est. 153 min
9 exercises
Dumbbell Bench Press
2 Sets x 8 Reps
Dumbbell Incline Bench Press
1 Set x 8 Reps
Bench Dip
2 Sets x 15 Reps
Dumbbell Incline Tricep Extension
1 Set x 8 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 8 Reps
Dumbbell Hammer Curl
1 Set x 8 Reps
Crunch
2 Sets x 30 Reps
Oblique Crunch
2 Sets x 30 Reps
Walking
1 Set
Day 6
Distance Run
Est. 62 min
1 exercise
Running
1 Set
Day 7
OFF/Optional Low Impact Core
Est. 62 min
1 exercise
Yoga
1 Set
