The 30 day workout plan

Welcome to 5.14 fitness,

Tomorrow I am going to start a brand new workout,modelled on a bodybuilding.com workout. This workout plan  is for those looking to develop all parts of the body. The workout plan is a 7-day one, with one rest day. I have tweaked and changed parts of the plan to suit my needs, as I do not have some equipment that is needed. 

For this workout plan,  all you need is dumbbells and a bench. I have recently bought a bench for 30 pounds on ebay, and I am very pleased with it.  It has incline and decline and did not take long to put together, plus was relatively easy to assemble.  If you want to look into the bench, here is the link to find it-
http://www.ebay.co.uk/itm/Dumbbell-Barbell-Weight-Bench-Flat-Incline-Decline-Fitness-Workout-Home-Exercise-/111137015311?pt=UK_Strength_Training&hash=item19e048460f 

Anyway, the bench and dumbbells is all you need- and of course motivation to keep you going, The plan is akin to what a body-builder would do in the last few weeks before a contest. It covers the entire body but gives special priority to your abs—you'll work them first in every session. It says to train 5 times a week- with a day just for cardio and one for complete rest. I myself am going to do the plan on six days, as don't have much time and space to do cardio. Despite this, I recommend doing some sort of cardio for around 45 minutes a day, so you keep in shape.

The plan will have six different workouts for the six different days, but the same exercises will appear on lots of days, On the plan on the website, it states to do certain exercises that I can not do- for example, a cable crunch. I do not have the machine to do such a thing, therefore I will replace the exercise with one that trains the same parts of the body.  
As for the first day, I will be doing that Tomorrow and I have almost decided on what exercises and workouts to do.
It will train abs, chest, shoulders and triceps and should last about 50 minutes to an hour. I will post to say how it has gone and will include what exactly to do for day 1...

Oh yeah, remember to follow a clean diet along the way to preserve all your muscle—and possibly gain a bit—as you reduce calories and peel away body fat.

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