Law #15 - Do the exercising associated with how much time you can exercise; 45 minutes/day:

You've made a committment to workout for 45 minutes per day. You've also decided to emphasize lower body, so you'll eat more food, especially more carbs, on the days you do lower body workouts.


You begin day 1 with a cardio session, and the best time is the first thing in the morning on an empty stomach (but with BCAA's and other supplements). On odd days, I'd like you to do one of the four different “High Intensity Interval Training” programs (High Intensity Interval Training is explained in detail in Law #15). This is a low carb day.

Day 2 is an upper body weight lifting routine in the afternoon/evening and this is a low carb day.

Day 3 is a cardio session, preferably in the morning, doing “steady state” cardio (“steady state” cardio is described in detail in law #15). This is a low carb day.

Day 4 is a lower body weight lifting routine and low fat – the extra carbs here will help you become anabolic, such that your body may build muscle (or at the very least, halt catabolism) in the lower body during the post training insuling surge that you get from the carbs.

Day 5 is a cardio session, preferably in the morning using a different variation of high intensity interval training than you used the time before, and this is a low carb day.

Day 6 is an upper body weight lifting routine and low carb.

Day 7 is a cardio session, preferably in the morning, doing “steady state” cardio.

Day 8 is the cheat day and there is a lower body weight lifting routine. After 8 days the cycle repeats. Here is a table showing what the cycle looks like:

 

Day 2 - Upper Body	reps	rest	sets	tempo
incline bench press immediately followed by	4		3*	1+1+3
regular grip barbell rows	4		3*	1+1+3
		2.5 min – stretch
flat bench press immediately followed by	8		3	1+1+3
reverse grip barbell rows	8		3	1+1+3
		1.5 min - stretch
biceps curl immediately followed by	12		3	2+1+3
standing french presses triceps	12		3	2+1+3
		1 min - do stretching
standing military press immediately followed	16		3	2+1+3
by reverse grip biceps curl	16		3	2+1+3
		30 seconds – stretch
Day 4 Lower Body/Abs
squat immediately followed by	4		3*	1+1+3
romanian deadlift	4		3*	1+1+3
		2.5 min – stretch
leg press immediately followed by	8		3	1+1+3
leg press calf raises	8		3	1+1+3
		1.5 min - stretch
lying down leg curl immediately followed by	12		3	1+1+4
seated calf raise	12		3	1+1+4
		1 min - - do stretching
leg raises immediately followed by	16		3	2+1+4
crunch	16		3	2+1+4
		30 seconds – stretch
Day 6 - Upper Body
incline bench press immediately followed by	4		3*	1+1+3
dumbell rows	4		3*	1+1+3
		2.5 min – stretch
bench press	8		3	1+1+3
pulldown machine	8		3	1+1+3
		1.5 min - stretch
hammer curl immediately followed by	12		3	1+1+4
skull crushers triceps	12		3	1+1+4
		1 min - - do stretching
upright row immediately followed by	16		3	2+1+4
wrist curl*	16		3	2+1+4
		30 seconds – stretch
Day 8 Lower Body/Abs
hack squat immediately followed by	4		3*	1+1+3
romanian deadlift	4		3*	1+1+3
		2.5 min – stretch
front squat	8		3	1+1+3
toe raises	8		3	1+1+3
		1.5 min - stretch
seated leg curl	12		3	1+1+4
seated calf raise	12		3	1+1+4
		1 min - - do stretching
swiss ball leg raises	16		3	2+1+4
swiss ball crunch	16		3	2+1+4
		30 sec - stretch

Law #16