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weight lifting plans

list your way of lifting here.

breakfast, lunch, take a protein shake or a tuna sandwich an hour before you lift.
cycles 1-6: make sure you stretch the muscle your lifting before you actually lift.
cycle 1,3,5:
chest, shoulders, biceps in that order.
three sets of nine repititions per each muscle. use at least two different workouts per muscle (not in the same day.)
day 1:flatbench, day 3: decline bench, day 5 incline bench.
next week, day 1: dumbell flies, day 3: dumbell flat bench, day 5: dumbell incline, etc. keeps rotating every odd day.
biceps: dumbells, standard look straight with back straight curl, and the use of the curling bar. negatives on day 1, 5.
shoulders: military press (bench), rotating with dumbells every other day.
cycle 2,4,6: tricepts, back, traps, in that order.
triceps: lie down on flatbench, hold the bar in the middle. hands must be two thumbs apart in middle. bend arm back so that bar almost touches face, keep elbow locked in place. alternating days, use a dumbell, behind your back; standing.
back: every other day work out each region of your back. use dumbells, resistance weight machines, etc.
traps: use the triangular trap bar, rotating with dumbells.

after working out, wait an hour, take another protein shake. if not, eat a peanutbutter jelly sandwich. (8-14 grams of protein.) you don't need that much since you're eating dinner. but during that hour, finish off your workout with cardio.
run for 15 minutes: warmup jog for 5, sprint for 30 seconds, jog for another 5, sprint 30 seconds, jog 3, sprint the rest. if you have hills. OR if you are located near a track, sprint the 100 meter straightaways, jog the curves, repeat for a 15 minutes.
cycle 1,3,5 should consist of running.
cycle 2,4,6 should be abs.
work out your abs every other day rotating with running.
do straight ab workout without weights for 16 minutes.
(download the 8 minute abs video, repeat it twice. it works, trust me.)
stretch before you run, before you workout your abs.
if you're hungry, eat. a banana to prevent muscle sores and pulls, or a light apple. your workout is done for the day. make sure your dinner consists of some sort of meat or fish.
within a month, you should notice at least 10-15 pounds of muscle gain.

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