The Ultimate Physique Audit
Written By Valeria Fazio
It’s that time again. That mind-numbing, stress-inducing, number-crunching time of year. It’s tax season! But if you have enjoyed the winter and early spring seasons with all their holidays, paper may not be the only place you want to start crunching numbers. With tank top and bathing suit season around the corner, it’s time to capitalize on the next four weeks of training, which I like to call The Ultimate Physique Audit, to build your number-crunching body for the summer.
The Ultimate Physique Audit is accomplished by combining the three factors of training: cardio, weights, and most important of all, nutrition. So, if you thought the IRs or CRA (depending on where you live) were ball busters (for lack of a better term), it’s time to turn your attention to the following. Participants Beware! To survive this tax season, it may be in your best interest to jump on the new pro-level, supercompensation vitamin by ALLMAX Nutrition – VITASTACK.
Cardio:
Cardio training will be performed 4 days a week, following weight training. It will consist of the following:
| Week |
Cardio Equipment Options |
Format |
Duration |
| 1-2 |
Treadmill |
Steady state at 70-85% of MHR |
25-30 minutes |
| |
Elliptical |
Steady State at 75-85% of MHR |
30-40 minutes |
| |
Upright Bike |
Steady state at 75-85% |
45 minutes – 1 hour |
| 2-3 |
Treadmill |
HITT Intervals: 2 min on/ 1 min off |
20 minutes |
| |
Elliptical |
HITT Intervals: 2 min on/ 1 min off |
20 minutes |
| |
Stepmill |
HITT Intervals: 2 min on/ 1 min off |
20 minutes |
| 3-4 |
Treadmill |
Steady State at 75-85 of MHR |
30-40 minutes |
Weight Training:
The name of the game is numbers, and as such we want to see that number on the scale go down, while the numbers on the bench and squat skyrocket. Therefore, the following program will concentrate on strength and power rather than size (since you did a good job of that on your own in the off-season).
In a four-day split, your sets will be up, reps will be down, and rest periods will vary.
| Day |
Body Part |
Exercise |
Sets |
Reps |
Rest |
| Monday |
Chest and Biceps
|
Bench |
5
|
6-8
|
Week 1: 2-3 minutes
Week 2: 2 minutes
Week 3: 1.5 minutes
Week 4: 45 sec. - 1 minute
|
|
Low Cable Crossover
|
4
|
8
|
|
Incline Fly / Incline Bicep Curl
|
3
|
8
|
|
Reverse Curl/Seated Dumbbell Curl
|
2 |
8 |
| Tuesday |
Legs and Abs |
Squat
|
5 |
6-8 |
Week 1: 2-3 minutes
Week 2: 2 minutes
Week 3: 1.5 minutes
Week 4 : 45 sec. - 1 minute
|
|
Walking Lunge/Romanian Deadlift
|
3 |
8-12 |
|
Sumo Squat
|
4 |
8-12 |
|
Cable Crunch/Hanging Leg Raises
|
3 |
25-20/20 |
| Wednesday |
OFF |
-- |
-- |
-- |
-- |
| Thursday |
Shoulders and Triceps
|
Military Press
|
4
|
6-8
|
Week 1: 2-3 minutes
Week 2: 2 minutes
Week 3: 1.5 minutes
Week 4 : 45 sec. - 1 minute
|
|
Bentover cable Fly/Leaning Dumbbell Lateral Raise
|
3
|
10
|
|
Arnold Press
|
4 |
8 |
|
Lying Tricep Ext/ Cable Kickback
|
3 |
8-10 |
| Cable Pressdown |
4 |
8-10 |
| Friday |
Back and Abs |
Lat Pulldown
|
5 |
6-8 |
Week 3: 1.5 minutes
Week 4: 45 sec. - 1 minute
|
| Seated Cable Row/ Bentover Barbell Row |
3
|
8/8
|
|
Back Extension
|
3 |
12-15
|
|
Barbell Reverse Curl/ Seated Dumbbell Curl
|
3
|
10-12/10-12
|
|
Cross Body Cable Chop/Hanging Leg Raises
|
3
|
15-20/20
|
| Decline Weighted Twist |
3 |
20-30 |
| Saturday |
OFF |
-- |
-- |
-- |
-- |
| Sunday |
OFF |
-- |
-- |
-- |
-- |
Nutrition
I bet you enjoyed that see-food diet over the last 5 months, eh? Yeah, so did I, so I can’t point fingers. But now it’s time to get serious. Nutrition makes up about 85% of the results you are going to see in your four-week audit. Keeping things clean, timed, and in check is essential in reaching your weight, strength, and physique goals.
Since the program above is no laughing matter. It requires a nutritional regime that is going to allow for quick muscle recovery and growth.
While your accountant will return home at the end of the day to a bottle of scotch in an attempt to get the $, #, /, (), and *’s out of his head, you can rest easy with your own recovery stack of ALLMAX’s ISOFLEX protein, glutamine and ZMA.
Remember that how you finish your day is just as important as how you begin it. As such, ALLMAX Nutrition has designed a pro-level supercompensation vitamin stack pack with the number-crunching athlete in mind. Vitastack is a complete pro-level multivitamin stack with 9 pills, designed to perform 7 essential functions from boosting your immune system to your metabolism. Vitastack is scientifically formulated for athletes that require more than your typical drug store brand multi. This daily stack is so complete it will keep you anabolic throughout the day, as it protects and boosts your metabolism, immune system and energy levels. Vitastack even includes a cardiopulse blend of essential 3, 6, 9 fatty acids intended to promote a strong cardiovascular system for the cardio portion of Muscle Tax Season.
Even though your tax return may not look as pretty as your abs come the end of the month, you can rest easy knowing that your body survived the hardest audit out there.
