Can I get ripped in 12 weeks?

The regime consists of alternate days of cardio so I spent 30 minutes doing cardio. 15 minutes on the treadmill and 15 on the elliptical machine. I also did three sets of 20 reps of abdomen crunches (20×3). Now it’s important to note that abdominal crunch is different from sit ups. In a sit up your entire lower back leaves the floor while in crunches only the upper back is lifted. 
 

Day 1

Current Weight: 93 kg

Workout Regime: Back, Upper Traps and Biceps + 30 min cardio

The first day in the gym was straight-forward and involved exercises which targeted the back, upper traps and biceps. Table explanation: Set 1 – 60×15 means I put 60 pounds weight and did 15 repetitions in the first set.

 My day 1 chart looked something like this:

Exercise

Set 1

Set 2

Set 3

Set 4

Lat Pulldown

60×15

60×15

60×15

60×12

Seated Cable Row

60×15

60×15

60×15

60×15

Biceps Cable Curl

50×15

60×15

60×15

60×15

Concentration Curl

15×15

10×15

10×15

10×15

Dumbbell Shrugs

25×15

25×15

25×15

25×15

Hyperextension*

0×15

25×15

25×15

25×15

 

* On the hyperextension bench, I did the first set without holding a resistant plate. From the second set one I used a 25 pound resistance.

Cardio: 30 minutes total = 15 on the rowing machine + 15 on the treadmill

On the treadmill I did an interval split where I followed patterns of 2 minutes at 6km/hr and 1 minute of 10 km/hr.

Comments: The first day was particularly tough because I hadn’t lifted weights in almost two months. It was very hard and in the fourth set I literally had to push myself to do 15 counts. The concentration curl basic position was hard to achieve and I had to sit on a bench and do it because I couldn’t get the posture right.

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• Why is high intensity interval training better (HIIT) for weight loss?
• 4 sexy and unusual ways to lose weight   

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