Get Ready for the Show- Workout Download

Mar 17, 2011
Get Ready for the Show- Workout Download

Download the Most Popular Workout in the last year

Every now and then we come up with a workout that can even surprise us as far as how well it was put together. The way we judge is by getting your feedback, and also putting the program to the test ourselves. This plan is a combination of Resistance Training with Weights and Cardio in between. This was the first program we wrote that spawned the HIIT principles that we encourage so highly today. High Intensity Interval Training is what we are talking about. The combination of short high intense bouts of cardio in between weight training has shown to be the best way to shed fat and build muscle. If your still on the kick that you need to jump on the treadmill, bike or elliptical for an hour to tone up and drop body fat you should probably listen up. Research has shown that this type of training burns twice as many calories with one hour of this type of training than an hour of steady cardio.

The Nutrition and Workout Program are for both Male and Female's alike. If your goal is to burn fat, stay strong, and add some muscle confusion with a NEW twist on your current regiment than this program will do wonders for you. The calories per day are essential to give you enough fuel to get through the workout but remember timing your meals to where you have a pre workout snack will be left up to you depending on which time you train throughout the day.

The Nutrition Plan that comes along with this plan is key as well as a regimented supplement plan.

The Nutrition and Supplement Plan

Monday

Breakfast 1

1/2 large grapefruit

2 Scoops Whey Protein

 

Breakfast 2 (30-60 minutes after B1)

Western Bagel Perfect 10 Healthy Grain Bagel

1Tbsp Peanut butter

 

 

Late morning snack

2 large whole eggs (hard boiled)

 

 

Lunch

4 slices Turkey deli meat

2 slices reduced-fat swiss cheese (Alpine Lace)

(place two slices of turkey together and lay one slice of cheese on top. Spread mustard on cheese and roll into a tube and eat)

 

 

Mid-day snack

1/2 can albacore tuna (or one 3 oz. can)

1/4 cup lowfat cottage cheese

(mix cottage cheese in tuna, add any desired vegetables and eat)

 

 

Dinner

6 oz. Shrimp

1 cup frozen stir-fry vegetables

ΒΌ small ginger root (thinly sliced)

1 Tbs. soy sauce

(stir fry veggies and shrimp, add soy sauce and ginger)

2 cups mixed green Salad (include spinach and raw broccoli)

1 Tbsp Olive oil/1 Tbsp balsamic vinegar (use as salad dressing)

 

 

Nighttime snack

1 scoop Casein protein

7  walnut halves

 

Totals: 1565 calories, 185 g protein, 65 g carbs, 65 g fat



 

If you workout today add the pre and postworkout meals within 30 minutes before workouts and within 30 minutes after. This will bump your totals up to:

1910 calories, 245 g protein, 90 g carbs, 65 g fat

So we encourage all of you to give this one a try and also sign up for an account on the trainer to get more custom programs based on your goals. If you have not done so take 1 minute to fill out the questionnaire and let us get to work for you. There is an optional Upgrade for more advanced features, but hey its how we are able to pay the bills here so for $10 per month to get numerous plans, and custom nutrition we hope you'll take us up on it. If not at least create a free account. Feel Free to ask me questions in my Q and A.

Take care,
Mike McErlane

Probably the Most Popular Workout in the last year written by our very own Jim Stoppani The Showtime Workout. Download it below.

Week 1
Day 1
Exercise Sets Reps Muscle Group
Barbell Incline Bench Press On Bench 3 10 Chest
SUPER-SET 0 0 TIPS
Laying On Incline Bench Dumbbell Flys Both Arms 3 12 Chest
SUPER-SET 0 0 TIPS
Dumbbell Bench Press On Bench Both Arms 3 10 Chest
SHOWTIME HIIT Training 1 7 Cardio
Standing Barbell Military Press 3 10 Shoulders
SUPER-SET 0 0 TIPS
Standing Dumbbell Rear Delt Raise Both Arms 3 10 Shoulders
Standing Dumbbell Side Raise Both Arms 3 15 Shoulders
SUPER-SET 0 0 TIPS
Standing Dumbbell Upright Row Both Arms 3 10 Shoulders
SHOWTIME HIIT Training 1 7 Cardio
Standing Cable Triceps Extension Both Arms 2 10 Arms
SUPER-SET 0 0 TIPS
Standing Both Legs Over Head Tricep Extension Both Arms 2 15 Arms
Laying On Bench Bar Triceps Extension Both Arms 2 15 Arms
Close Grip Pushups Feet On Ball 2 10 Chest
SHOWTIME HIIT Training 1 7 Cardio
Day 2
Exercise Sets Reps Muscle Group
Barbell Squat 3 10 Legs
SUPER-SET 0 0 TIPS
Dumbbell Front Lunge 3 15 Legs
Seated Machine Leg Extension Both Legs 3 15 Legs
SUPER-SET 0 0 TIPS
Machine Leg Press Both Legs 3 10 Legs
Prone Machine Leg Curl Both Legs 3 10 Legs
SUPER-SET 0 0 TIPS
Barbell Straight Legged Deadlift 3 10 Legs
SHOWTIME HIIT Training 1 7 Cardio
Standing Calf Raise 2 12 Legs
SUPER-SET 0 0 TIPS
Seated Calf Raise 2 15 Legs
SHOWTIME HIIT Training 1 7 Cardio
Leg Lifts on Ground 2 15 Abs
SUPER-SET 0 0 TIPS
Laying on Ball Abdominal Crunches Hands by Head 2 30 Abs
SHOWTIME HIIT Training 1 7 Cardio
Day 3
Exercise Sets Reps Muscle Group
Standing Barbell Upright Row 3 10 Shoulders
SUPER-SET 0 0 TIPS
Standing Cable Machine Close Grip High Rows Both Arms 3 10 Back
Standing Overhead Cable Pulldowns Both Arms 3 12 Back
SUPER-SET 0 0 TIPS
Seated On Bench Bar Lat Pulldowns Both Arms 3 10 Back
SHOWTIME HIIT Training 1 7 Cardio
Standing Barbell Shrugs 2 10 Shoulders
SUPER-SET 0 0 TIPS
Standing Dumbbell Shrugs 2 15 Shoulders
SHOWTIME HIIT Training 1 7 Cardio
Standing Bicep Curl Barbell Both Arms 2 10 Arms
SUPER-SET 0 0 TIPS
Standing Both Legs Preacher Curls One Arm 2 15 Arms
Standing High Bicep Curls Both Arms 2 15 Arms
SUPER-SET 0 0 TIPS
Standing Bicep Curl Dumbbell Alternating Arms 2 10 Arms
SUPER-SET 0 0 TIPS
Barbell Wrist Curl 2 12 Arms
SHOWTIME HIIT Training 1 7 Cardio
Day 4
Exercise Sets Reps Muscle Group
Barbell Incline Bench Press On Bench 3 10 Chest
SUPER-SET 0 0 TIPS
Laying On Incline Bench Dumbbell Flys Both Arms 3 12 Chest
SUPER-SET 0 0 TIPS
Dumbbell Bench Press On Bench Both Arms 3 10 Chest
SHOWTIME HIIT Training 1 10 Cardio
Standing Barbell Military Press 3 10 Shoulders
SUPER-SET 0 0 TIPS
Standing Dumbbell Rear Delt Raise Both Arms 3 12 Shoulders
Standing Dumbbell Side Raise Both Arms 3 12 Shoulders
SUPER-SET 0 0 TIPS
Standing Dumbbell Upright Row Both Arms 3 12 Shoulders
SHOWTIME HIIT Training 1 10 Cardio
Standing Cable Triceps Extension Both Arms 2 10 Arms
SUPER-SET 0 0 TIPS
Standing Both Legs Over Head Tricep Extension Both Arms 2 15 Arms
SUPER-SET 0 0 TIPS
Close Grip Push Ups 2 10 Chest
SHOWTIME HIIT Training 1 10 Cardio
Day 5
Exercise Sets Reps Muscle Group
Barbell Squat 3 10 Legs
SUPER-SET 0 0 TIPS
Dumbbell Front Lunge 3 12 Legs
Seated Machine Leg Extension Both Legs 3 12 Legs
SUPER-SET 0 0 TIPS
Machine Leg Press Both Legs 3 10 Legs
Prone Machine Leg Curl Both Legs 3 15 Legs
SUPER-SET 0 0 TIPS
Barbell Deadlift 3 10 Legs
SHOWTIME HIIT Training 1 7 Cardio
Standing Calf Raise 2 12 Legs
SUPER-SET 0 0 TIPS
Seated Calf Raise 2 15 Legs
SHOWTIME HIIT Training 1 7 Cardio
Leg Lifts on Ground 2 30 Abs
SUPER-SET 0 0 TIPS
Laying on Ball Abdominal Crunches Hands by Head 2 30 Abs
SHOWTIME HIIT Training 1 7 Cardio
Day 6
Exercise Sets Reps Muscle Group
Standing Barbell Upright Row 3 10 Shoulders
SUPER-SET 0 0 TIPS
Standing Cable Machine Close Grip High Rows Both Arms 3 12 Back
Standing Overhead Cable Pulldowns Both Arms 3 15 Back
SUPER-SET 0 0 TIPS
Seated On Bench Bar Lat Pulldowns Both Arms 3 10 Back
SHOWTIME HIIT Training 1 7 Cardio
Standing Barbell Shrugs 2 10 Shoulders
SUPER-SET 0 0 TIPS
Standing Dumbbell Shrugs 2 15 Shoulders
SHOWTIME HIIT Training 1 7 Cardio
Standing Bicep Curl Barbell Both Arms 2 10 Arms
SUPER-SET 0 0 TIPS
Standing Both Legs Preacher Curls One Arm 2 15 Arms
Standing High Bicep Curls Both Arms 2 10 Arms
SUPER-SET 0 0 TIPS
Standing Bicep Curl Dumbbell Alternating Arms 2 10 Arms
Barbell Wrist Curl 2 12 Arms
SHOWTIME HIIT Training 1 7 Cardio
Week 2
Day 1
Exercise Sets Reps Muscle Group
Barbell Incline Bench Press On Bench 4 8 Chest
SUPER-SET 0 0 TIPS
Laying On Incline Bench Dumbbell Flys Both Arms 4 15 Chest
SUPER-SET 0 0 TIPS
Standing High Cable Flys Both Arms 4 20 Chest
SUPER-SET 0 0 TIPS
Dumbbell Bench Press On Bench Both Arms 4 8 Chest
SHOWTIME HIIT Training 1 7 Cardio
Standing Barbell Military Press 4 8 Shoulders
SUPER-SET 0 0 TIPS
Standing Dumbbell Rear Delt Raise Both Arms 4 15 Shoulders
Standing Dumbbell Side Raise Both Arms 4 15 Shoulders
SUPER-SET 0 0 TIPS
Standing Dumbbell Upright Row Both Arms 4 8 Shoulders
SHOWTIME HIIT Training 1 7 Cardio
Standing Cable Triceps Extension Both Arms 3 8 Arms
SUPER-SET 0 0 TIPS
Laying On Bench Dumbbell Tricep Extension Both Arms 3 20 Arms
Close Grip Pushups Feet On Ball 3 8 Chest
SHOWTIME HIIT Training 1 7 Cardio
Day 2
Exercise Sets Reps Muscle Group
Barbell Squat 4 8 Legs
SUPER-SET 0 0 TIPS
Dumbbell Front Lunge 4 15 Legs
Seated Machine Leg Extension Both Legs 4 15 Legs
SUPER-SET 0 0 TIPS
Machine Leg Press Both Legs 4 15 Legs
Prone Machine Leg Curl Both Legs 4 20 Legs
SUPER-SET 0 0 TIPS
Barbell Straight Legged Deadlift 4 8 Legs
SHOWTIME HIIT Training 1 10 Cardio
Standing Calf Raise 3 20 Legs
V-Ups With No Equipment 3 30 Abs
SUPER-SET 0 0 TIPS
SHOWTIME HIIT Training 1 10 Cardio
Bent Over Cable Crunch 3 12 Abs
SHOWTIME HIIT Training 1 10 Cardio
Day 3
Exercise Sets Reps Muscle Group
Barbell Bent Over Wide Grip Rows Both Arms 4 8 Back
SUPER-SET 0 0 TIPS
Standing Cable Machine Close Grip High Rows Both Arms 4 15 Back
Standing Overhead Cable Pulldowns Both Arms 3 20 Back
SUPER-SET 0 0 TIPS
Seated On Bench Bar Lat Pulldowns Both Arms 3 8 Back
SHOWTIME HIIT Training 1 10 Cardio
Standing Barbell Shrugs 3 8 Shoulders
SUPER-SET 0 0 TIPS
Standing Dumbbell Shrugs 3 20 Shoulders
Standing Bicep Curl Barbell Both Arms 3 8 Arms
SUPER-SET 0 0 TIPS
Standing Both Legs Preacher Curls One Arm 2 20 Arms
Standing High Bicep Curls Both Arms 3 20 Arms
SUPER-SET 0 0 TIPS
Standing Bicep Curl Dumbbell Alternating Arms 2 8 Arms
SHOWTIME HIIT Training 1 10 Cardio
Barbell Wrist Curl 2 15 Arms
SHOWTIME HIIT Training 1 10 Cardio
Day 4
Exercise Sets Reps Muscle Group
Barbell Incline Bench Press On Bench 4 8 Chest
SUPER-SET 0 0 TIPS
Laying On Incline Bench Dumbbell Flys Both Arms 4 20 Chest
Standing High Cable Flys Both Arms 4 20 Chest
SUPER-SET 0 0 TIPS
Dumbbell Bench Press On Bench Both Arms 4 8 Chest
SHOWTIME HIIT Training 1 10 Cardio
Standing Barbell Military Press 4 8 Shoulders
SUPER-SET 0 0 TIPS
Standing Dumbbell Rear Delt Raise Both Arms 4 15 Shoulders
Standing Dumbbell Side Raise Both Arms 4 15 Shoulders
SUPER-SET 0 0 TIPS
SHOWTIME HIIT Training 1 10 Cardio
Standing Dumbbell Upright Row Both Arms 4 8 Shoulders
Standing Cable Triceps Extension Both Arms 3 8 Arms
SUPER-SET 0 0 TIPS
Standing Both Legs Over Head Tricep Extension Both Arms 3 15 Arms
Close Grip Push Ups 3 8 Chest
SHOWTIME HIIT Training 1 10 Cardio
Day 5
Exercise Sets Reps Muscle Group
Barbell Squat 4 8 Legs
SUPER-SET 0 0 TIPS
Dumbbell Front Lunge 4 15 Legs
Seated Machine Leg Extension Both Legs 4 15 Legs
SUPER-SET 0 0 TIPS
Machine Leg Press Both Legs 4 8 Legs
Prone Machine Leg Curl Both Legs 4 15 Legs
SUPER-SET 0 0 TIPS
Barbell Straight Legged Deadlift 4 8 Legs
SHOWTIME HIIT Training 1 10 Cardio
Standing Calf Raise 3 20 Legs
SHOWTIME HIIT Training 1 10 Cardio
Leg Lifts on Ground 3 30 Abs
SUPER-SET 0 0 TIPS
Bent Over Cable Crunch 3 12 Abs
SHOWTIME HIIT Training 1 10 Cardio
Day 6
Exercise Sets Reps Muscle Group
Barbell Bent Over Wide Grip Rows Both Arms 4 8 Back
SUPER-SET 0 0 TIPS
Standing Cable Machine Close Grip High Rows Both Arms 4 8 Back
Standing Overhead Cable Pulldowns Both Arms 3 15 Back
SUPER-SET 0 0 TIPS
Seated On Bench Bar Lat Pulldowns Both Arms 3 8 Back
SHOWTIME HIIT Training 1 10 Cardio
Standing Barbell Shrugs 3 8 Shoulders
SUPER-SET 0 0 TIPS
Standing Dumbbell Shrugs 3 8 Shoulders
SHOWTIME HIIT Training 1 10 Cardio
Standing Bicep Curl Barbell Both Arms 3 8 Arms
SUPER-SET 0 0 TIPS
Standing Both Legs Preacher Curls One Arm 2 20 Arms
Standing High Bicep Curls Both Arms 3 20 Arms
SUPER-SET 0 0 TIPS
Standing Bicep Curl Dumbbell Alternating Arms 2 8 Arms
SUPER-SET 0 0 TIPS
Barbell Wrist Curl 2 15 Arms
SHOWTIME HIIT Training 1 10 Cardio


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