Author: HUMANFITPROJECT EDITORS

  • Trim in Six: Blowing Out Back, Biceps, and Traps Again in Day Six

    Day six of Trim in Six cycles back to back, biceps, and traps.

    Trainer, dietician, and HFP contributor Tim McComsey demonstrates his sixth day of the program.

    Go to the Trim in Six program overview >>>

    THE WORKOUT – Back, Biceps, and Traps

    Single-Arm Dumbbell Row
    3 sets x 10, 10, 10
    rest 60 seconds

    Cable Pull Downs
    3 sets x 10, 10, 10
    rest 60 seconds

    Standing Cable Row
    3 sets x 10, 10, 10
    rest 30 seconds

    Chin Ups
    4 sets x failure
    rest 30 seconds

    Seated Dumbbell Shrugs
    4 sets x 8, 8, 8, 8
    rest 60 seconds

    Cable Rope Curls
    4 sets x 10, 10, 10, 10
    rest 45 seconds

    Standing Dumbbell Hammer Curls
    3 sets x 12, 12, 12
    rest 45 seconds

    Cable Rope Crunch
    3 sets x 15, 15, 15
    rest 0

    Swiss Ball Weight Crunch
    3 sets x 12, 12, 12
    rest 0

    Weighted V Crunch
    3 sets x 10, 10, 10
    rest 45

  • Trim in Six: Intense Plyos and Intervals in Day Seven

    Day seven of Trim in Six is the ultimate finisher: An intense dose of plyometrics and intervals.

    Trainer, dietician, and HFP contributor Tim McComsey demonstrates his seventh day of the program.

    Go to the Trim in Six program overview >>>

    THE WORKOUT – Plyometrics and High-Intensity Intervals

    Tabata-structured cardio; 20 seconds on/10 seconds off

    Alternating Rope Slam x 2 minutes
    Jump Squats x 2 minutes
    Alternating Rope Slams x 2 minutes
    Jump Split Squats x 2 minutes
    Wall Balls x 2 minutes

    Incline Treadmill Walk x 20-minutes at 65-85% Max Heart rate

  • Trim in Six: Another Round of Chest, Shoulders and Triceps in Day Five

    After a day off (day four); it’s day five of Trim in Six. The plan calls for going back to chest, shoulders, and triceps.

    Trainer, dietician, and HFP contributor Tim McComsey demonstrates his fifth day of the program.

    Go to the Trim in Six program overview >>>

    THE WORKOUT – Chest, Shoulders, and Triceps

    Cable Incline Flys
    3 sets x 15, 15, 15
    rest 30 seconds

    Flat Dumbbell Flys
    3 sets x 15, 15, 15
    rest 30 seconds

    TRX Flys
    3 sets x 15, 15, 15
    rest 30 seconds

    Dumbbell Overhead Shoulder Press
    3 sets x 10, 10, 10
    rest 60 seconds

    Single-Arm Cable Lateral Raise
    3 sets x 12, 12, 12
    rest 30 seconds

    Cable Straight Bar Press Down
    3 sets x 10, 10, 10
    rest 45 seconds

    Dumbbell Bent Over Kickbacks
    3 sets x 12, 12, 12
    rest 45 seconds

    CARDIO
    Jump Rope x 7-Minutes
    Farmer’s Walks With Dumbbells x 5 (75 feet)
    rest 60 seconds

  • Trim in Six: Don’t Complain, Legs on Day Three

    It’s Day three and Trim in Six will be an all-out assault on the legs.

    Trainer, dietician, and HFP contributor Tim McComsey demonstrates his third day of the program.

    Go to the Trim in Six program overview >>>

    THE WORKOUT – Legs

    Barbell Back Squat
    4 sets x 12, 10, 10, 10
    rest 90 seconds

    Barbell Romanian Deadlift
    4 sets x 12, 10, 10, 10
    rest 90 seconds

    Dumbbell Sumo Squat
    3 sets x 10, 10, 10
    rest 60 seconds

    Glute Ham Leg Raise
    3 sets x 12, 12, 12
    rest 60 seconds

    Barbell Floor Bridge
    3 sets x 10, 10, 10
    rest 60 seconds

    Standing Calf Raises
    3 sets x 15, 15, 15
    rest 45 seconds

    Knee Ups – Obliques
    3 sets x 8 reps (per side)
    rest 0

    Swiss Ball Side Crunch
    3 sets x 15, 15, 15
    rest 0

    Side Planks
    3 sets x 30 seconds
    rest 45 seconds

    CARDIO
    6-Minute Running Tabata (20 seconds fast, 10 seconds slow)
    10-Minute Incline Walking (65-85% Max Heart Rate)

  • Trim in Six: Blasting Back, Biceps, and Traps in Day Two

    It’s Day two and Trim in Six goes after the back, biceps, and traps.

    Trainer, dietician, and HFP contributor Tim McComsey demonstrates his second day of the program.

    Go to the Trim in Six program overview >>>

    THE WORKOUT – Back, Biceps, and Traps

    Pull Ups (Assisted)
    4 sets x failure
    rest 90 seconds

    Barbell Bent Over Rows
    4 sets x 12, 10, 10, 10
    rest 90 seconds

    Kneeling Cable Pull Down
    3 sets x 10, 10, 10
    rest 60 seconds

    Seated Cable Wide Grip Rows
    3 sets x 10, 10, 10
    rest 60 seconds

    Standing Straight Bar Curls
    3 sets x 12, 12, 12
    rest 45 seconds

    Incline Bench Dumbbell Curl
    3 sets x 12, 12, 12
    rest 45 seconds

    Dumbbell Shrugs
    4 sets x 10, 10, 10, 10
    rest 60 seconds

    Cobra Holds
    3 sets x 60 second hold
    rest 0

    Plank
    3 sets x 60 second hold
    rest 0

    Swiss Ball Hyperextension
    3 sets x 15 reps
    rest 45 seconds

    CARDIO
    Jump Rope x 5 minutes
    Prowler Spints x 5 (50 feet)
    rest 60 seconds

  • Trim in Six: How to Eat to Maximize Fat-Loss

    Solid workouts are just one piece to the puzzle. Don’t let all your hard work in the gym go to waste–invest in your diet.

    Trainer, dietician, and HFP contributor Tim McComsey shares his TRYM FITNESS exclusive diet plan to accelerate and maximize your fat-loss efforts.

    Go to the complete Trim in Six workout program >>>

    TRYM MEAL 1
    Protein: 2 whole eggs Organic Free Range, 1 cup egg whites or all whites
    Veggies: Mix in if possible
    Complex Carb: 3/4 cup Gluten Free Oatmeal

    TRYM Meal 2
    Protein: 2 serving of Warrior Blend by SunWarrior
    Extra: 1 cup Blue Diamond Almond Milk; Unsweetened vanilla
    Fat: 1 tbsp Coconut Oil or MCT oil or 2 tbsp Almond Butter
    Veggies: Add greens; spinach, kale, cucumber
    Fruit: 1/2 cup organic berries (rasp/blue/straw, etc.)

    TRYM Meal 3
    Protein: 6 oz Protein – Chicken / Turkey / Fish / Lean Beef
    Veggies: 1/2 cup Cucumber or Asparagus or Spinach or Kale
    Fat: 3 oz Avocado or 1 tbsp Olive Oil
    Complex Carb: 3/4 cup Mashed Sweet Potato

    TRYM Meal 4
    Protein: 2 serving of Warrior Blend by SunWarrior
    Extra: 1 cup Blue Diamond Almond Milk; Unsweetened vanilla
    Fat: 1/4 cup mixed nuts (almonds, walnuts, and or pecans)
    Veggies: 1/2 cup to 1 cup Kale / Spinach / Broccoli

    TRYM Meal 5
    Protein: 6 oz – Chicken / Turkey / Fish / Lean Beef
    Veggies: 2 cups green salad – add any vegetables
    Fat: 1.5 tbsp olive oil

  • Trim in Six: Going Hard in Day One

    Trim in Six: Going Hard in Day One

    It’s Day one and Trim in Six begins with a chest, shoulders, and triceps workout.

    Trainer, dietician, and HFP contributor Tim McComsey demonstrates his first day of the program.

    Go to the Trim in Six program overview >>>

    THE WORKOUT – Chest, Shoulders, and Triceps

    Barbell Chest Press
    4 sets x 12, 12, 10, 10
    rest 90 seconds

    Dumbbell Incline Press
    3 sets x 10, 10, 10
    rest 90 seconds

    Standing Dumbbell Lateral Raise
    4 sets x 12, 12, 12, 12
    rest 60 seconds

    Seated Dumbbell Front Raise
    3 sets x 12, 12, 12
    rest 60 seconds

    Body-weight Dips
    4 sets x failure
    rest 45 seconds

    Dumbbell Decline Bench Skullcrushers
    3 sets x 10, 10, 10
    rest 45 seconds

    Hanging Leg Raise
    3 sets x 15 reps
    rest 0

    Flat Bench Hip Thrust
    3 sets x 15 reps
    rest 0

    Swiss Ball Roll Ins
    3 sets x 15 reps
    rest 45 seconds

    CARDIO
    6-Minutes on the Spin Bike (20 seconds fast/10 seconds slow)
    10-Minutes Steady Jog/Bike

  • Trim in Six: What It’s All About

    Trim in Six: What It’s All About

    Six weeks is a nice time frame for a program. Just shy of two months. It’s in-between “fast results” and that stage where you also need some time to build up your strength and endurance.

    You can start when you’ve got a modest buffer of time before you actually want to be your leanest. * You’re less likely to burn out from overly aggressive workouts and brutally strict dieting that are typically required in programs with significantly shorter time frames.

    Trainer, dietician, and HFP contributor Tim McComsey speaks with Mike Simone for Men’s Fitness Magazine about the program.

    THE TRIM IN SIX WORKOUT

    You will be working out a total of six days for the duration of six weeks.

    DAY ONE: Chest, Shoulders, and Triceps
    DAY TWO: Back, Biceps, and Traps
    DAY THREE: Legs
    DAY FOUR: Off
    DAY FIVE: Chest, Shoulders, and Triceps
    DAY SIX: Back, Biceps, and Traps
    DAY SEVEN: Plyometrics and High-Intensity Intervals

    Get the Trim in Six Diet to to Maximize Your Fat Loss >>>

    * Shorter, highly-intense, strict, and aggressive programs are still an effective option, but it’s best to save for last-minute body composition changes, or when your mental strength and fortitude requires testing. Example program: The 21-Day Shred

  • The 8-week Strong And Lean workout program

    The 8-week Strong And Lean workout program

     

    The 8-Week Strong and Lean program is LIVE and NOW available on HUMANFITPROJECT.com

    Workout routine and diet plan developer Ryan Heffernan of FOCUS NYC sits with the HUMANFITPROJECT founder and former digital director of Men’s Fitness Mike Simone to discuss the basics of the program and what to expect from week to week.

     

    DURATION: 8 Weeks FREQUENCY: 5-6 Days Per Week

     

    THE WORKOUT PLAN:

    Week 1-4

    Week 5 & 6

    Week 7 & 8

    VIDEO DEMONSTRATIONS:

    Chest and Lower Body Workout in Week’s 1-4 (Monday’s)

    Mobility Workout in All Weeks (Wednesday’s)

    Back and Lower Body Workout in Week’s 1-4 (Thursday’s)

    Chest and Conditioning Workout in Week’s 1-4 (Friday’s)

    Arms in Week 5 & 6 (Tuesday’s)

    Mobility and Core Workout in Week’s 7-8 (Wednesday’s)

    Total Body and Conditioning Workout in Week 8 (Saturday)

    Travel Option Day (if needed)

    THE DIET PLAN OVERVIEW:

    How to Eat in 2015

    MORE:

    SIX TIPS TO SUCCESS FROM OUR TRAINER

    —-

    The Strong and Lean in 2015 program was produced for MENSFITNESS.com by HUMANFITPROJECT in association with PR360GLOBAL.

  • The 8-week Strong And Lean workout program: Week 7 And 8

    The 8-week Strong And Lean workout program: Week 7 And 8

    The following is a listing of the workouts for week’s 7 and 8 the Strong and Lean in 2015 program.

    MONDAY’S

     

    GET THE VIDEO DEMONSTRATION >>>

    SUPERSET (2/3 sets)

    Dumbbell Chest Press x 10 reps

    Barbell Deadlift x 3,5 reps (Three prep sets are needed for the deadlift. The one working set of a deadlift is pulled at 1:30 after the last set of chest presses)

    Rest 3-4 minutes between sets

    CIRCUIT ONE (3 sets)

    Incline Dumbbell Chest Press x 12-15 reps

    Barbell Front Squat x 12 reps

    Palloff Press x 10 reps

    Rest 2-3 minutes between sets

    CIRCUIT TWO (3 sets)

    Push Ups x 15-failure reps

    Cable Flye (High to low) x 12 reps

    Side Plank Scoops x 12 reps each side

    Rest 1-2 minutes between sets

     

    TUESDAY’S

     

    GET THE VIDEO DEMONSTRATION >>>

    Treadmill x 4 sets (30 seconds work, 20 seconds rest)

    CIRCUIT ONE (3 sets)

    TRX Row x 15,15,15

    Dumbbell Curl x 15,12,10

    Triceps Pressdown x 15,12,10

    Kettlebell Swings x 15,12,10

    Medicine Ball Lateral Throw x 15,15,15

    Medicine Ball Crunch with Throw x 15,15,15

    Rest 2-3 minutes between sets

    CIRCUIT TWO (3 sets)

    EZ Bar Curl x 15

    EZ Bar Skull Crushers x 15

    Dumbbell Lateral Raises x 15

    Rest 2-3 minutes between sets

     

     

    WEDNESDAY’S

     

    GET THE VIDEO DEMONSTRATION >>>

    Foam Roll x 5-7 minutes

    Half Kneeling Hip Flexor with Arms Overhead x 4 each side

    Cat Cow x 6-8

    Thoracic Spin Rotation x 4 each side

    Cobra with Turn x 2 each side

    Child Pose with Turn x 2 each side

    Scap Breakers x 6-8

    Scap Wall Slides x 6-8

    Leg Swings x 10 each leg

    Straight Leg March x 20 yards

    Deconstructed Squat x 5

    SUPERSET ONE (3 sets)

    Walk Out Plank Hold x failure

    V-Up Hold x failure

    Rest 1 minute between sets.

    SUPERSET TWO (3 sets)

    Medicine Ball Suitcase Crunch x 10-12

    Medicine Ball Russian Twist x 20-30

    Rest 1 minute between sets

    FINISHER (2 sets)

    Plank on Hands with Shoulder Taps x 20

    Plank on Elbows with Knees to Elbows x 20

    Plank Hold x failure

    THURSDAY’S

     

    GET THE VIDEO DEMONSTRATION >>>

    SUPERSET  (3 sets)

    Barbell Back Squat x 12

    Weighted Chin Up x 12

    CIRCUIT ONE (3 sets)

    Barbell Romanian Deadlift x 12

    Landmine Anti-Rotation x 12

    TRX Reverse Grip Row x 12

    Rest 2 minutes between sets

    CIRCUIT TWO (3 sets)

    Wide Grip Lat Pulldown x 12

    Single Arm Dumbbell Row x 12

    Stability Ball Plank with Arm Circles x 30-45 seconds

    Rest 2 minutes between sets

    FRIDAY’S

     

    GET THE VIDEO DEMONSTRATION >>>

    Treadmill x 4 (30 seconds work, 20 seconds rest)

    CIRCUIT ONE (3 sets)

    Barbell Bench Press x 12

    Jump Rope x 1 minute

    Rest 3-4 minutes between sets

    CIRCUIT TWO (3 sets)

    Incline Medicine Ball Push Ups x 10-12

    Cable Flye (Low to high) x 12

    Dumbbell Farmers Carry x failure

    Rest 2-3 minutes between sets

    Treadmill Tabata x 4 minutes (20 seconds work, 10 rests rest)

    SATURDAY’S

     

    GET THE VIDEO DEMONSTRATION >>>

    CIRCUIT ONE (3 sets)

    Dumbbell Thruster x 15,12,10

    Dumbbell Bilateral Bent Over Row x 15,12,10

    Plyo Push Up x 15,12,10

    Jump Rope x 100,80,60

    Ab Wheel Roll Out x 15,12,10

    Rest 2 minutes between sets

    CIRCUIT TWO (3 sets)

    Box Jump x 15,12,10

    TRX High Pull x 15,12,10

    Push Ups x 15,12,10

    Kettlebell Swings x 15,12,10

    Wall Balls x 15,12,10

    Rest 2 minutes between sets