Stop what you are doing. Look at yourself.

Do you like the way you look? What did you do today? Could you have taken an hou
r to workout? Are you being the best you can be? Are you living to all your pote
ntial? Are you happy with your body? Could you improve? If you have a girlfriend
, or want one, would she check me out when I walk by? Would she cheat on you wit
h me? Would you be okay with that? If you found out, would you confront me? Woul
d you fight me? I'm 20 times more muscular than you, would you be scared? Would
you just sit around feeling sorry for yourself?
If you're looking for a sign, /b/, consider this it. It's time to bring that det
ermination out of you. Determination is the wake up call to the human will. Ther
e is an alpha dog inside of you, and I'm going to bring it out.
What will you look like in one month? 6 months? 1 year? Will you look the same?
Or will you understand why you started today?
Awaken that will power, get the body you want to have. Don't idolize body builde
rs or fitness models, visualize yourself in their place. Girls will be nervous t
alking to YOU. Girls will be checking YOU out when you walk by. MY girl might ev
en cheat on me with you.
Do you want this /b/? Do you want to have the confidence and body of an alpha?
I'm a personal trainer /b/, the time is now. One day your body won't be able to
do these things. Today is NOT that day. I spend most of my day in the gym, and t
he rest of it researching health and fitness. I know everything there is to know
, and I am here to help you.
This is your wake up call, /b/. Not tomorrow, not next month, begin TODAY.
Lets begin.

First, you're going to have to join a gym. Body-weight exercises will get you al
most nowhere. Don't be embarrassed to join a gym, everyone starts somewhere. But
if you want to reach your goal, you're going to need to utilize all the equipme
nt that a gym has to offer.
I'm going to post a workout. Write it down, save it somewhere. Even if you don't
plan to start working out, even if this has no effect on you, at least save the
workout so you will always have the option. This is MY personal workout routine
, and it's designed for maximum efficiency.
The workout breaks down into Power, Muscle, and Burn sets. Here's what that mean
s.

>Power
You will perform power sets to lead off the workout. Power sets are performed in
the 3 to 5 rep range. Use the same weight for each of the sets. When you can pe
rform 5 reps for all power sets, move up in weight. Major muscle groups will per
form 2-4 power sets per workout, and minor muscle groups will perform 2 power se
ts per workout. For some minor muscle groups, power sets do not make sense, or t
hey are not realistic. For example, it is difficult to perform extremely heavy r
esistance abdominal sets. These are for STRENGTH.
>Muscle
Muscle sets are performed in the 6 to 12 rep range. Use the same weight for each
of the sets. When you hit the upper rep limit of 12 for all muscle sets, move u
p in weight. Major muscle groups will perform 4-6 total muscle sets in each work
out, using 2 different exercises. Minor muscle groups will perform 2-4 total mus
cle sets in each workout, using 1 to 2 exercises. You can also perform a single
exercise for 3 sets. This is for SIZE and HYPERTROPHY
>Burn
You will perform 1-2 burn sets for each muscle group - generally using isolation
movements. Pick a weight that allows you to hit 15 to 20 reps, and then perform
40 total reps. How? Do as many reps as possible, then take a slight rest and pe
rform more reps. Rest only long enough to regain the energy and willpower to per
form 1 to 3 more reps. Keep pushing yourself through the pain until you hit 40 t
otal reps. When you can hit 25+ reps from the start without stopping, add weight
. Major muscle groups will utilize 1-2 burn sets, minor muscle groups will use 1
-2 burn sets. This is for ENDURANCE.

MONDAY - CHEST/TRICEPS
>Chest
Bench Press (Power) - 2-4 sets, 3-5 reps
Incline Bench Press (Muscle) - 3-5 sets, 6-12 reps
Dumbbell Bench Press (Muscle) - 3-5 sets, 6-12 reps
Chest Fly (Burn) - 1 set, 40 reps
>Triceps
Close Grip Bench Press (Power) - 3 sets, 5 reps
Seated French Press (Muscle) - 4-5 sets, 7-12 reps
Cable Triceps Extension (Muscle) - 3 sets, 6-10 reps
Triceps Pushdown (Burn) - 1 set, 40 reps
TUESDAY - BACK/TRAPS
>Back
Barbell Rows (Power) - 2-4 sets, 3-5 reps
Dumbbell Rows (Muscle) - 2-3 sets, 6-12 reps
Lat Pull Down (Muscle) - 2-3 sets, 6-12 reps
Seated Cable Row (Burn) - 1 set, 40 reps
>Traps
Power Barbell Shrugs (Power) - 2 sets, 3-5 reps
Dumbbell Shrugs (Muscle) - 2 sets, 6-12 reps
Power Barbell Shrugs (Burn) - 1 set, 40 reps
WEDNESDAY - QUADRICEPS/CALVES
>Quadriceps
Squat (Power) - 2-4 sets, 3-5 reps
Leg Press (Muscle) - 2-3 sets, 6-12 reps
Front Squat (Muscle) - 2-3 sets, 6-12 reps
Leg Press (Burn) - 1 set, 40 reps
>Calves
Seated Calf Raise (Muscle) - 2 sets, 10-15 reps
45 Degree Calf Raise (Burn) - 2 sets, 40 reps
THURSDAY - CARDIO, 20 MINUTES

FRIDAY - SHOULDERS/BICEPS
>Shoulders
Seated Barbell Press (Power) - 2-4 sets, 3-5 reps
Seated Arnold Press (Muscle) - 2-3 sets, 6-12 reps
Barbell Front Raise (Muscle) - 2 sets, 6-12 reps
Dumbbell Lateral Raise (Burn) - 1 set, 40 reps
>Biceps
Pinwheel Curls (Power) - 2 sets, 3-5 reps
Standing Barbell Curl (Muscle) - 2-3 sets, 6-12 reps
Cable Preacher Curl (Burn) - 1-2 sets, 40 reps
SATURDAY - DEADLIFTS/HAMSTRINGS
Deadlift (Power) - 2-4 sets, 3-5 reps
Romanian Deadlift (Muscle) - 3-4 sets, 6-12 reps
Leg Curl (Muscle) - 3-4 sets, 6-12 reps
Leg Curl (Burn) - 1 set, 40 reps
SUNDAY - CARDIO, 30 MINUTES

I'm here to help you /b/. I will do all I can do, but I cannot force you into th
e gym. If you are happy as you are now, then disregard this. If you have the des
ire and will power to change, then this is your time. I will be your guide. Emai
l me,
>MrGoodcat00@Yahoo.com
if you need to ask me anything along the way, or have any specific questions.
Lets go. Time to shut up and train.