H4 Fat Burner #1

Here is a way to burn fat and calories fast. Make sure you set up all 3 of these exercises near each other for time purposes. The goal of this routine is to get as many rounds as you can in 5 minutes. Move through each exercise at a good pace but still under control.The workout is below:

Seated row 10 reps
SUPER SET WITH
Walking lunges with dumbbells 8 each side
SUPER SET WITH
Pushups 10 reps

Go through this for 5 minutes straight. Rest for 1 minute only and repeat this 2-3 more times. Try and see how many rounds you can do each 5 minute block.

Stuff you should eat-PB

Peanut butter is something you should be eating if your trying to add muscle. It is high in protein, has good fats and will fill you up. Peanut butter on whole wheat, in your shakes, with pretzels or on apples, basically peanut butter on a bumper would be good. Try and buy natural to avoid chemicals and additives.

Death by legs

This is brutal.......nothing else needs to be said. Make sure you have a spotter but if not set the pins so you wont drop the bar. Here is the setup:

Barbell squat ( parallel to the floor ) 15 reps

SUPER SET WITH

Leg Press 15 reps

Rest 2 minutes and repeat 3 more times.

Seriously? Dont.

Load up the bench press bar with more weight than you can just to look big. Your not going to get big by bringing the bar halfway down and back up. You don't look big or strong, just dumb. Leave your ego at the door and do the exercise right.

Killer tricep combo

Dips and close grip bench press are probably the two best exercises you can do for your triceps so why not super set them together for the ultimate workout. The workout is as follows:

Close grip bench press 6-8reps
SUPER SET WITH
Dips 10 reps

Rest 90 seconds and repeat 3-4 more times

GVT- German Volume Training

One of the best ways to grow your biceps is to do GVT training. I find the best method is to use the EZ curl bar ( the one that is curved ) and use it to perform seated preacher curls. You will be using about 50-60% of your 1 rep max. Your goal is to complete 10 sets of 10 reps resting only 1 minute between sets. Do not slack on the rest, 1 minute only! This routine is best done with a partner because if you pick the right weight you should have trouble finishing the last 3 sets or so. Odds are your arms will be sore for 2-3 days with most of the pain towards the bottom end of the bicep. This routine creates heavy damage to your muscle cells so make sure you don't do any back or biceps work till 3 days after this. ENJOY THE PAIN AND THANK THE GERMANS!

H4 Favorites-#1

Mix 1 nutrition drinks are really good! They are 100% natural and they use nothing but the best ingredients. They have 5 different flavors, berry and mango are my favorites. You can find them at Whole Foods, most Jewel-Osco stores and online. Check it out! http://www.mix1life.com/home.aspx