program.md

AJAC SkinnyFat

Program Info

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Program	4 days weekly
Workout Duration	30-60 minutes
Program Duration	8-12 Weeks
Rest Periods	About one minute between sets
Cardio	Do 30-60 minutes on non training days, aerobic. Or 10-20 minutes of intervals
Abdominals	Pick one exercise for lower abs and one exercise for upper abs. Do 4 sets for 45 seconds (and however many reps) for each exercise. Do this at least twice weekly
To guarantee Muscle gain while on this program	Eat one gram of protein per lb of bodyweight. Sleep 7-8 hours. On the days you lift, eat a lot of whole carbs. Not sugar, but actual carbs: pasta, bread, rice, potatoes. Eat this with meat. Again, 1gram per lb rule. Meat and carbs, EAT IT.

Program Schedule

Push Day

1. Incline Bench Press 3 sets x 10-20 total reps
2. DB Chest Press 4 x 6-8
3. Decline cable flys 4 x 8-12
4. Tricep Pushups 3 x 10-20
5. Tricep Pushdowns 3 x 8-12

Pull Day

1. Deadlifts 3 sets x 10-20 total reps
2. Seated Rows 4 x 6-8
3. Chest Supported T-Bar Rows 4 x 6-8
4. Chinups 3 x 8-12
5. Wide Grip Pulldowns or Pullups 3 x 8-12

Press Day

1. DB Shoulder Press 4 x 6-8
2. Stiff Arm wide grip lat pulldowns 4 x 8-12
3. Bodyweight Dips 4 x 8-12
4. DB Lateral Raise 3 x 10-15
5. DB Posterior Delt Raise 3 x 10-20

Leg Day

1. Squat 3 sets x 10-20 total reps
2. Romanian barbell Deadlift 4 x 8-12
3. Forward Walking Lunges w/ DBs 4 x 8-12
4. Leg Press 3 x 10-15
5. Calf Raises 3 x 15-20