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Brian Puninske's Training Routine

Monday - Chest & Triceps - Incline Bench Press 10 x 3 (Dumbbell or Barbell) - Decline OR Flat Bench Press 10 x 3 (Dumbbell or Barbell) - Tricep Cable Pushdowns 12 x 3 (With rope) - Diamond Push Ups 8 x 3 (Number of reps is different for everyone) - Cable Chest Fly's 12 x 3 - Dips 8 x 3 * 15 minutes of LOW INTENSITY cardio for optimal fat loss (Walking on an incline) * Lower weight and higher reps to build muscle and endurance, increase weight and lower reps to build strength Tuesday - Back & Biceps - Lat Pulldowns 3 x 12 - Seated Rows 3 x 12 - Shrugs 3 x 12 (Dumbbells) - Barbell Curls 3 x 12 - Machine Curls 3 x 12 - Dumbbell Curls 3 x 12 - Reverse Barbell Curls 3 x 10 * 15 minutes of LOW INTENSITY cardio for optimal fat loss (Walking on an incline) * Lower weight and higher reps to build muscle and endurance, higher weight and lower reps to build strength Wednesday - Rest Day & Cardio - 30 minutes of cardio (Jogging, bike riding , even WALKING. . . JUST STAY ACTIVE) *Do cardio rst thing in the morning on an empty stomach for optimal fat loss * Eat carbs after long a intensity cardio session to prevent muscle breakdown
On my rest days, I focus a lot on my diet. Be sure to eat plenty of clean, complex carbs and protein. Protein and Carbs will help your muscles recover from yesterdays workout. Also, try to drink AT LEAST a gallon of water per day. Water has an incredible amount of benets when it comes to reaching your tness goals.

Thursday - Legs - Squats (Optional) 3 x 8-12 (Not everyone can squat, or have access to a squat rack) - Leg press 4 x 10 - Leg extensions 4 x 10 - Lunges 4 x 15 - Calf raises 4 x 20 * 15 minutes of LOW INTENSITY cardio for optimal fat loss Friday - Rest Day & Cardio - 30 minutes of cardio (Even if its just walking) * Eat carbs after long a intensity cardio session to prevent muscle breakdown
Your legs are probably going to BURN today, this is completely normal the day after a leg workout. Make sure you have a high intake of protein to help your muscles recover faster. Stretch your legs 3-4 a times a day to help loosen them up.

Saturday - Shoulders & Abs - Shoulder Press 3 x 10 (Dumbbell) - Back Press (Barbell behind head) 3 x 10 (Barbell) - Front Raises 3 x 10 (Dumbbells) - Lateral Raises 3 x 10 (Dumbbells) - Cable Crunches 3 x 15 - Knee raises 3 sets until failure - Crunches 3 sets of the desired about of reps. * 15 minutes of LOW INTENSITY cardio for optimal fat loss (Walking on an incline) * Lower weight and higher reps to build muscle and endurance, higher weight and lower reps to build strength Sunday - Rest Day (Cheat Day)
Take one day a week to just CHILL. . . Do and eat whatever you want. I usually do a little cardio on my "cheat day", because running is a great way to clear my mind and start my day.

*** I usually do a few ab exercises at the end of each workout. Abs are the one muscle group that can handle training almost every day. Your
core is the strongest part of your body. I personally train abs at the END of my workout because many exercises in the gym require core strength.

Burn Out Set


A burn out set is taking lighter weights (say half of what you usually lift) and doing as many repetitions as you possibly can until failure. These are great for building muscle. Do a burn out set AFTER you complete your regular sets with heavy weights. Burn out sets take the muscles past failure, by reducing the weight being lifted, allowing them to continue beyond the point of failure at the higher weight. Maintaining proper form is essential during a burn out set because your muscles are totally fatigued at this point. Concentrate on the muscles being used. FEEL THE BURN and keep that form precise. Your diet and nutrition will play a HUGE role in losing fat and building muscle. Here's a few nutrition tips to help you reach your goals.

- Stay away from processed junk foods (pop tarts, chips, cookies, etc) - Eat Breakfast! Just try to stay away from sugary cereals or foods such as cap'n crunch and pancakes with syrup - Eat clean. . . Eat as many fruits and veggies as you can, nuts, chicken breast, lean red meats, tuna - DRINK WATER! I can't stress this enough. If you're trying to see results faster, drink ONLY water, and nothing else. If you need something for
energy, drink black coffee. Trust me, you'll get use to it

- Don't eat anything after 9pm - Eat 5-6 smaller meals through out the day instead of 3 large meals. This will kick your metabolism into high gear - Invest in a tub of protein powder. Drinking a protein shake DIRECTLY AFTER your workout plays a key role in building muscle. Protein shakes
actually taste pretty good, and can make a great, quick meal at any time.

- After you work out, there is a 2 hour "window" where your muscles are basically begging for nutrients. This is an optimal time to take advantage of
that window to build the most muscle. A protein shake and a banana is an ideal post-workout meal if you're trying to lean out.

- Training like a beast in the gym requires a high carb intake (especially post-workout). Carbs fuel your body, give you energy, and keep you
looking swole.

- Do your research!
The BEST exercise is HABIT.