Arvada, Colorado USA
Nick Andrade’s Body Transformation Log – Day 47 weight training routines
Objective: To Burn Fat Gain Muscle Mass And Transform My Body In 12 Weeks

Today I’m just going to summarize all of my Muscle Mass Advantage week 7 weight training routines.  I decided to completely take the day off  (no weight training or cardio) so I thought it would be a good opportunity to list all of the past weeks workouts.

I felt that overall the week 7 weight training workout routines went pretty well.  While I’m definitely not too big a fan of training in the higher repetition brackets (usually because I have to lower the training weight a bit) – I typically find that my body responds well to this style of training.  Towards the end of this week, I really started to notice a difference in the fullness of my muscles – I feel like I’m getting pretty big and I really like it.

As in last weeks weight training workouts summary, I decided to stick with 4 (20 minute) cardio sessions, but I tried to ramp up the intensity a bit.  Instead of the usual 9 minute per mile pace, I jacked everything up to around 7.5 minutes per mile and carried that pace out for 2 miles during each aerobic workout.

In order to get the most from my weight training routines, I decided to split my cardio and free weights workout sessions up, performing my weight training over my lunch hour and my cardio in the evenings. I felt that this split worked out pretty well – but it was challenging at times having to drag my lazy butt to the gym for the cardio sessions each evening.

The Week 7 Weight Training Routines

Monday’s Weight Training Routine – Chest & Back

Chest Warm-Up:
Incline Press: 1 x 10, 1 x 8
Work Sets: (rest interval 2 minutes)
Incline Press: 2 sets x 15 reps

Back Warm-Up:
Dumbbell Rows: 1 x 10, 1 x 8
Work Sets: (rest interval 2 minutes)
Dumbbell Rows: 2 sets x 15 reps

Tuesday’s Weight Training Routine – Biceps & Triceps

Bicep Warm-Up:
Barbell Curl: 1 x 10, 1 x 8
Work Sets: (rest interval 2 minutes)
Barbell Curl: 2 sets x 15 reps

Triceps Warm-Up:
Skull Crushers: 1 x 10, 1 x 8
Work Sets: (rest interval 2 minutes)
Skull Crushers: 2 sets x 15 reps

Thursday’s Weight Training Routine – Shoulders & Traps

Shoulder Warm-Up:
Dumbbell Press: 1 x 10, 1 x 8
Work Sets: (rest interval 2 minutes)
Dumbbell Press: 2 sets x 15 reps

Traps Warm-Up:
Upright Cable Rows: 1 x 10, 1 x 8
Work Sets: (rest interval 2 minutes)
Upright Cable Rows: 2 sets x 15 reps

Friday’s Weight Training Routine – Legs

Quad Warm-Up:
Squat: 1 x 10, 1 x 8
Work Sets: (rest interval 2 minutes)
Squat: 2 sets x 15 reps

Hamstring Warm-Up:
Straight Leg Deadlift: 1 x 10, 1 x 8
Work Sets: (rest interval 2 minutes)
Straight Leg Deadlift: 2 sets x 15 reps

That’s it for the week 7 weight training routines summary post.  Although this week of Muscle Mass Advantage workouts seemed like it would be easy on the surface, all of the workouts really kicked my butt in the end!

Tomorrow I’m going to post a progress update for my body transformation through week 7.

Your Friend And Trainer,

Nick