Transforming
your Body for the Big Day
The Big Day is three months away and you haven’t
been able to see your feet for the last three years.
If you’ve ever wanted to look your absolute best,
now is the time!! Most guys want people to know that
your Bride made the right choice when they picked you
to be her husband. Don’t give them reason to believe
otherwise. Looking your physical best not only shows
the world that you’re strong enough to take care
of your woman, but that you care enough about your Big
Day to get in shape.
People will be looking at your Honeymoon pictures for
at least the next fifty years. Keep this in mind when
you decide that drinking 5 beers just isn’t enough.
Anticipating the “Big Night” can cause a
lot of stress for both the Bride and Groom. Being in
the best shape of your life, can calm a lot of fears
you might have.
TheGroomGuide.com
has developed a three-month exercise program that
will help you feel and look great before your Big
Wedding Day. Along with a healthy diet, you should
look and feel like a totally new man. This program
is intense but it’s not impossible. It will
take dedication, hard work, and a little bit of sacrifice.
Keep telling yourself that this will all pay off in
the end, because it will.
IMPORTANT NOTE:
If you’re serious about getting in shape, make
sure you make adjustments when getting your tuxedo
or suit. In most cases you will probably be losing
weight. If you are having your suit tailored, tell
them how much you expect to lose. If you think you
are going to gain weight (muscle), make sure they
give you a little extra room. Nothing is worse then
seeing a groom in a suit that doesn’t fit. For
more information on tuxedos and suits, click
here…
TheGroomGuide.com
Exercise Program:
Form is extremely important. Proper form ensures that
you are getting the most out of each exercise, and
it helps prevent any injuries. Consult a certified
trainer at your gym for any assistance on proper form
and technique.
(REMEMEBER TO CONSULT
A PHYSICAN BEFORE YOU BEGIN ANY EXERCISE PROGRAM)
Regular Exercise and a proper diet are important for
overall fitness. Consult a Personal Trainer or Doctor
for more information.
The Basics:
- You will be working out Three Days a week for the
first two months, and 4 days a week for the final
month. (Three months in total)
- Each workout will last approx 45-60 minutes.
- Workouts will be on Monday’s, Wednesdays,
and Fridays. Allow at least a day of rest between
each exercise day.
- You will be alternating between upper body workouts
and lower body workouts.
- You may need to adjust the workout schedule to fit
your own needs. Example: Workouts can fall on Sunday,
Tuesday, and Thursday.
Example Schedule:
Monday - Upper Body
Tuesday - Rest
Wednesday - Lower Body
Thursday - Rest
Friday - Upper Body
Saturday - Rest
Sunday - Rest
The Program:
Monday
- (Upper Body)
Rest between sets: 60-120 seconds.
Pick a weight that you can lift 10-12 reps.
Chest:
Bench Press: 3 sets of 10-12 reps
Incline Press: 3 sets of 10- 12 reps
Pushups- As many as you can
Machine Flys- 3 sets of 10
Back:
Lat- pull downs – 3 sets of 10 reps
Sitting cable row- 3 sets of 10 reps
Back Extensions- 3 sets of 10 reps
Shoulders:
Seated Dumbbell press – 3 sets of 10 reps
Lateral Raises- 3 sets of 10 reps
Front Shoulder Raises – 3 sets of 10 reps
Arms:
Seated Dumbbell Bicep curls – 3 sets of 8-10
reps
Triceps pull down: 3 sets of 8 reps
Abdominals:
Floor Crunches- 3 sets of 15-20
Finish the workout with 20 Minutes of aerobic exercise.
Some examples might be the Bike, Treadmill, or Stairmaster.
Wednesday
- (Lower Body)
Machine Squats/ Dumbbell Squats 3 sets of 10
Hamstring Curls: 4 sets of 8 reps
Standing Calf Raises- 3 sets of 20 reps
Friday
- Repeat Monday Exercise |
