A hereyago weight program for you so hereyago!

For the First two weeks do 3set of 15 reps(anything above fifteen reps is to light, anything below 12 is to heavy) on every excercise, don't waste more than 30 seconds between sets, this is to get a base for the program.
Monday-
.Bench Press
.Incline Bench press
.Decline dumbell Flies, if no decline available do regular bench flies
.Tricep extensions on the cables
.Sitting behind the neck press
.Front raises-seated
.Lateral raises-seated
*situps to failure
*anytime that you have left do cardio
Tuesday-
30+min of continous cardio
Wednesday-
.Squats
.Leg Press
.regular deadlift
.Calf raises
.Leg extensions
.Hamstring Curls
.Straight Leg Deadlift
*abs grab a dumbell put it on your chest lie on the floor put your feet up on a bench so that your knees are on the edge and your feet are hanging over the opposite edge and do 3 sets of as many as up to 50 reps but nothing under 25 reps
*what ever time is left, cardio
Thursday-
30+min of cardio
Friday-
.Lat pull downs
.Low Row
.Standing Barbell Curls
.Preacher Curls
*Pull ups 3 sets of as many as you can do for every set
*abs put one foot on a knee and your hands behind your head touch your elbow to the opposite knee, then switch do 3 sets of as many as possible
*whatever time you have left do cardio
Saturday and Sunday rest sleep

Now from here on out is your choice, if you like what you get for the first two weeks and want to keep on the same program then that's great, do it, but if you want to move on, highly recommended, then this is what you do.

You'll follow the same basic program but for the next 6 weeks change the reps for the workouts that have a period in front of them to 8-10 reps. Leave anything with an astric the same.

Then when those six weeks are up then its the same old story, leave it or change it. If you change it then change the reps for the workouts that have a period in front of them to 5-8 reps. Leave anything with an astric the same. When you get done with a six weeks on 5-8 reps then you can start all over again at 12-15 reps.

Wake up-1/2 Protein Shake

10- Breakfast Rest of protein shake, cereal milk, fruit,2 glasses of milk

11- 1/2 protein shake

12- Lunch, rest of protein shake A milk w/ a sandwich (lots of Peanut butter and some jelly or Tuna-> would be better, more protein eat the whole can if you want) w/ chips, You can have the coke if you want but have the milk too

1:30-Glass of milk and Cheese maybe like 2-3 things of string cheese

2:30-3:30 workout

3:35 Full protein shake

5:00-Glass of milk and some more cheese

7:00-Dinner Lots of poultry anything that swims or fly is the best vegetables, salad, glass of milk, and a thing of string cheese or cottage cheese

9:00 Full sandwich lots of peanut butter and maybe some jelly, and a glass of milk

10:29  Full protein shake

10:30  Bed, and sleep well

I know this may sound confusing and in order for you to do this right it can't be, so if you have any questions what so ever email me. But if you try this program seriously then I think that you'll like it.

Any questions our comments,

richardjst@yahoo.com