started 01/01/2018 Ended This is a dumbbell workout plan for home use that is based on Stuart McRobert's "Abreviated Training" principles espoused in his Beyond Braun book and his Hardgaining website. With Abbreviated Training, the goal is to to focus on the major compound moves; make small, but steady increases in the weight lifted each session to stimulate growth; get plenty of rest and recovery time; and eat right. This workout further refines my previous 2017 Beyond Braun workouts (GLB #17 & #17a) for 2018. I had great results from the GLB #17a workout adjustments. GLB #18 builds on these results. * Major muscle groups are worked on Mondays, Wednesdays, and Fridays, and light cardio with small muscle groups are worked on Tuesdays and Thursdays. * An alternating upper and lower body split approach is used for the major muscle groups. This results in a 4 or 5 day recovery period for the major muscle groups, and still allows for a consistent gym schedule. This works well for me. * A key component of Abbreviated Training (and StrongLifts 5x5, and Starting Strength) is to make small, but steady weight increases within the prescribed sets / reps. Based on the GLB #17a plan results, I find that 1% - 2% increase per workout worked well. I've invested in several micro-weight plates that make this possible. Using this slow, but steady increase with the #17a workout, I've been able to improve 1RM weights by 12% - 15% in ~ 6 months. * The major muscle group workouts are divided into two fairly typical body splits: - Workout A: Chest, Shoulders, Triceps - Workout B: Legs, Back, Biceps * There are three variations for each workout for a total of six different workouts. To be consistent with the Abbreviated Training principles, each variation differs only with minor variation of the major moves (squats, presses, pulls). * Each major muscle group workout contains four exercises that are executed with the same weights for three sets with a fixed number of reps. For me, reps are set in the mid-ish range (10 - 15), * In addition four different Cardio / small muscle variations are rotated through on Tuesdays and Thursdays. - Cardio #1 - with Abs & Forearms - Cardio #2 - with Abs & Calves - Cardio #3 - with Abs, Traps & Rear Delts - Cardio #4 - with Abs, Rotator Cuff Note that these frequently change depending on need. * This results in a two week rotation as follows - Week #1 - Mon: Workout A1 Tues: Cardio #1 Wed: Workout B1 Thu: Cardio #2 Fri: Workout A2 Week #2 - Mon: Workout B2 Tues: Cardio #3 Wed: Workout A3 Thu: Cardio #4 Fri: Workout B3 * To continue to add strength and add muscle mass, I use a slow gaining diet with ~200 excess calories with a macro balance of: 45% Carbs; 30% Protein; 25% Fat. I use MyFitnessPal (linked to Fitbit) to track calories burned and consumed as well as macro nutrients