Sat, Jun-12-04, 15:38
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"Natural Mystic"
Posts: 5,905
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Plan: Atkins
Stats: 178/108/120
BF:45%/17%/15%
Progress: 121%
Location: T.O.
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Hi Daddio! 
BFL's workout plan is:
3 days weights, 3 days cardio and one day off
The weight workouts are separated into Upper body (UBWO) and Lower Body (LBWO). UBWO includes chest, back, shoulders, triceps and biceps. LBWO includes quads, hamstrings and calves. You can work your abs on your weight days or on your cardio days.
You alternate weight and cardio days. UBWO then a cardio day (20 minutes), the LBWO then cardio then UBWO and take the 7th day as your day off. The next week you switch up and start with LBWO then Cardio then UBWO then Cardio then LBWO then cardio then day off.
Weightlifting: You choose two different exercise for each body part.
For example on your LBWO day:
Quads:
You can choose squats and leg extensions
Squats: 12 reps--25 lbs (as you decrease reps you increase weight, you decide the weight), (REST 1 min), 10 reps--30 lbs, (REST 1 min), 8 reps--35 lbs, (REST 1 min), 6 reps-40 lbs. (REST 1 min), then go back to whatever weight you did the 8 reps with, in this example 35 lbs and do 12 reps at that weight, NO REST and move on to Leg extension and do 12 reps at 50 pounds. REST two minutes then move on to hamstrings and follow same routine for that.
LBWO:approximately 42 minutes
UBWO:approximately 46 minutes
For Cardio: 21 minutes
You do that at increasing levels:
start of at level 5 (a slow jog) 3 minutes
Then level 6 (increase speed intensity) 1 minute
Then level 7 ( again increasing speed/intensity) 1 minute
Then level 8 ( again increasing speed/intensity) 1 minute
Then level 9 ( again increasing speed/intensity) 1 minute
Then level 6 ( back down to where you were at level 6) 1 minute
Then level 7 ( again increasing speed/intensity) 1 minute
Then level 8 ( again increasing speed/intensity) 1 minute
Then level 9 ( again increasing speed/intensity) 1 minute
Then level 6 ( back down to where you were at level 6) 1 minute
Then level 7 ( again increasing speed/intensity) 1 minute
Then level 8 ( again increasing speed/intensity) 1 minute
Then level 9 ( again increasing speed/intensity) 1 minute
Then level 6 ( back down to where you were at level 6) 1 minute
Then level 7 ( again increasing speed/intensity) 1 minute
Then level 8 ( again increasing speed/intensity) 1 minute
Then level 9 ( again increasing speed/intensity) 1 minute
Then level 10 (as fast/high intensity as possible) 1 minute
Then level 5 (a slow jog) 1 minute
DONE
You can run, jog, use recumbent bike, elliptical, treadmill for cardio do it according to this.
Eating plan:
You can do BFL style eating or you can LC with BFL. With the BFL you do moderate carbs, sufficient protein and low fat but you free day you can eat whatever you want.
And if you lc well you lc but make sure you are getting in sufficient carbs so you have the energy to do your workouts.
red
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