Strength and Weight Training

It's a wonder what exercise and proper eating habits can do to the body. I've lost more than 20 pounds of fat since I've followed a 5 days-a-week exercise routine. Since the lifestyle change I've noticed a number of positive behaviors gained such as more energy, more confidence, a new wardrobe of skinnier clothes, a lifelong goal to stay healthy and keep the weight off, and more important is the elimination of depression. This was the 1 year program that I've followed:

PHASE 1 (month 1 through 3)
DAY 1
incline barbell press (3)
dumbbell bench press (2)
flat dumbbell fly (2)
standing ez bar curl (3)
alternating standing dumbbel curl (2)
cardio: 30 mins easy 60-70% hr

DAY 2
leg press (3)
leg extension (2)
leg curl (3)
adduction machine (2)
abduction machine (2)
cardio: cross-train or rest

DAY 3
cardio: 30 mins challenging 75-85% hr

DAY 4
lateral raise (3)
barbell front press (2)
dumbbell front raise (2)
french press (3)
single arm dumbbell overhead extension (2)
cardio: cross-train or rest

DAY 5
cardio: 30 mins moderate 65-75% hr

DAY 6
pull up bar (1)
barbbell row (2)
wide grip pulldown (2)
back extension (2)
standing calf-raise (2)
seated calf-raise (2)

DAY 7
rest

PHASE 2 (month 4 through 6)
DAY 1
barbell bench press (2)
incline dumbbell press (2)
triceps press down (3)
triceps kick back (2)
leg press (2)
leg extension (2)
leg curl (2)
cardio: cross-train or rest

DAY 2
cardio: 30 mins moderate 65-75% hr

DAY 3
peck deck fly (2)
military press (3)
single arm cable side raise (2)
rear deltoid dumbbell raise (2)
standing barbell curl (2)
incline alternating dumbbell curl (2)
calf-raise (2)
cardio: cross-train or rest

DAY 4
ab crunch (3)
hanging leg raise (2)
dumbbell side bend (2)
cardio: 30 mins moderate 65-75% hr

DAY 5
squat (3)
walking power lunge (2)
single leg extension (2)
romanion deadlift (2)
wide grip pulldown (3)
dumbbell row (2)
cardio: cross-train or rest

DAY 6
cardio: 30 mins moderate 65-75% hr

DAY 7
rest

PHASE 3 (month 7 through 9)
DAY 1
reverse grip barbell row (3)
close grip pull down (2)
single arm cable row (2)
rear deltoid machine (2)
cardio: 45 mins easy 60-70% hr

DAY 2
incline machine press (3)
unilateral dumbbel bench press (2)
dip (2)
single arm triceps push down (2)
cardio: 45 mins challenging 75-85% hr

DAY 3
cardio: 30 mins easy 60-70% hr

DAY 4
hack squat (3)
squat (2)
side lunge (1)
leg extension (1)
leg curl (2)
cardio: cross-train or rest

DAY 5
ab class (60 mins)
cardio: 30 mins easy 60-70% hr

DAY 6
arnold press (2)
lateral raise (3)
barbell front raise (1)
upright row (1)
preacher curl (2)
standing cable curl (3)
cardio: 45 mins challenging 75-85% hr

DAY 7
rest

PHASE 4 (month 10 through 12)
DAY 1
machine military press (2)
barbell front raise (2)
single arm cable side raise (2)
barbell shrug (3)
cardio: 45 mins challenging 75-85% hr

DAY 2
ab class (60 mins)
cardio: 45 mins easy 60-70% hr

DAY 3
wide grip machine row (3)
seated cable row (2)
reverse grip pull down (2)
rear deltoid machine (3)
seated calf-raise (2)
standing calf-raise (2)
cardio: 45 mins challenging 75-85% hr

DAY 4
prone machine bench press (3)
incline dumbbell fly (2)
decline bench machine (1)
cardio: 30 mins moderate 65-75% hr

DAY 5
squat (3)
dumbbell lunge (2)
single leg extension (2)
leg curl (1)
adduction machine (1)
abduction machine (1)
cardio: cross-train or rest

DAY 6
close grip bench press (2)
dumbbell french press (2)
machine curl (3)
single arm preacher curl (2)
21 curls w/ ez bar (1)
cardio: 30 mins moderate 65-75% hr

DAY 7
rest