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Ray's Workout Schedule For The Fitness Enthusiasts!

(Weight Loss & Muscle Gain) 

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Mon- Chest & Triceps

Chest: Bench Press: 3 sets, 10-12 reps
Chest: Incline Press: 3 sets, 10-12 reps
Chest: Push-ups: 3 sets, (Failure)
Chest: Decline Press: 3 sets, 10-12 reps


Triceps: Tricep Pushdown 3 sets, 10-12 reps
Triceps: Standing Dumbbell Extension 3 sets, 10-12 reps
Triceps: Dumbbell Kickbacks 3 sets, 10-12 reps
Triceps: Overhead Barbell Extension 3 sets, 10-12 reps

Tues- Legs

Squats: 3 sets, 10-12 reps
Walking Lunges: 3 sets, 10-12 reps
Leg Extension: 3 sets, 10-12 reps
Leg Press: 3 sets, 10-12 reps
Cardio Session: Run 1 mile (Moderate pace).

Weds- Back & Biceps

Back: Lat Pulldowns 3 sets, 10-12 reps
Back: One Arm Dumbbell Row 3 sets, 10-12 reps
Back: Seated Row 3 sets, 10-12 reps
Back: Deadlift 3 sets, 10-12 reps


Bicep: Concentration Curls 3 sets, 10-12 reps
Bicep: Barbell Curls 3 sets, 10-12 reps
Bicep: Spider Curls 3 sets, 10-12 reps
Bicep: Hammer Curls 3 sets, 10-12 reps

Thurs- Abs Hiit Cardio (Core) Workout Session, Continuous (3 Sets) 20-second Rest Between Each Set.  

*Repeat All 6 Exercises 3 Times* 

Plank: 30 seconds 
Abdominal Crunch: 20 reps 

Bicycle Crunch: 10-12 reps
Flutter Kicks: 10-12 reps
Russian Twist: 10-12 reps
Leg Raises: 10-12 reps
Cardio Session: Run 1 Mile (Moderate pace)

You don’t need a gym on Thursdays.  This can be done at home or outside.

Fri- Forearms & Shoulders

Forearm: Seated Dumbbell Wrist Curls 3 sets, 20-25 reps
Forearm: Seated Dumbbell Reverse Wrist Curls 3 sets, 20-25 reps
Forearm:  Bar Hang! (Failure)

Forearm: Farmers Carry, Walk 20 yards with a pair of Kettlebells or Dumbbells that equal half of your body weight, 3 sets.  (For the Intermediate and/or Advanced use your full body weight).

Shoulders: Alternate Front Raise 3 sets, 10-12 reps
Shoulders: Standing Military Press 3 sets, 10-12 reps
Shoulders: Face pulls 3 sets, 10-12 reps
Shoulders: Side Lateral Raise 3 sets, 10-12 reps

Sat- Cardio: 2-3 Miles (Moderate Pace) 

Sun- REST 


Now, if you're just starting don't get overwhelmed by all the products they have out there.  Keep it simple.  Also, keep in mind you can get all the vitamins and protein you need from food.  The only problem is not everyone has time to cook several meals a day in order to fulfill the proper vitamin and protein intake your body needs daily.  This is what works for me...

WHEY - 4 scoops of protein throughout the day which equals about 96 grams.  The rest you can get from food.  You want your protein intake to match your body weight.  Protein repairs the damaged muscle which occurs after each workout and makes your muscles bigger and stronger.  Amino acids repair the micro-tears.

Whey Protein:


COCONUT OIL - Good for fat loss, heart health, and brain function.  Coconut oil is also considered a superfood.  Great source of medium-chain triglycerides.  Contains a unique composition of fatty acids.

Coconut Oil:


DAILY MULTIVITAMIN - Good for your overall health.  Whether you work out or not you should be taking your multivitamins daily.  The mega men "Sport" vitamins I take improve performance which helps use fatty acids as energy, muscle function which features branched-chain amino acids to fuel muscles and contains a good source of antioxidants. For women, the "Opti-Women Multivitamin" by Optimum Nutrition will work just fine.  100% DV for iron, zinc & other minerals to help support immune and overall health.

Daily Multivitamin:


VITAMIN D3 - D3 comes from sunlight and most people don't get enough of it.  If you work inside of an office building 8 hours a day, you may want to consider taking this vitamin.  D3 supports strong bones and immune health.  I personally take 125 MCG (5000iu).

Vitamin D3:


FISH OIL OMEGA 3'S - Another fatty acid... also supports heart, brain, skin, eye, and joint health.  Fish oil is great for weight loss and good for your overall health.

Fish Oil:

CREATINE - Enhances the size and fullness of your muscles.  Creatine is NOT some synthetic compound made in a lab.  It is already produced in your body by your kidneys, pancreas, and liver.  Various scientific studies prove it is safe to use as a supplement.  I personally take 5 grams of creatine POST workout with a protein shake.  Creatine is great for muscle growth but only take it if you feel it is right for you.



Consume 1800- 2000 Calories a day to lose weight.  The easiest way to keep track is to eat 500 calories for breakfast, 600 calories for lunch, and 700 calories for dinner.  I like to leave the remaining 200 calories as wiggle room just in case I unintentionally go over.  Do not eat past 8 P.M or 2 hours before bed.  If hungry, you can snack on peanuts, almonds, grapes, an energy bar, greek yogurt, apple slices with peanut butter, mix berries, or have a protein shake.  (VERY IMPORTANT) You must drink up to 8 cups to a gallon of water a day.  Also, make sure you are getting up to 8 hours of sleep every night.



FOODS (Pre-Workout): Eggs, Greek yogurt, Salmon, Oatmeal (OLD FASHION) Quaker Oats, MAPLE syrup with whole-grain waffles, black coffee… absolutely NO creamer or sugar.  Broccoli, spinach, Lemon, Almonds* Peanut butter, lean meats, salad, skim milk, grapes, tuna, bananas, GREEN TEA*, COCONUT WATER.  Breakfast and lunch should contain little CARBS!




FOODS (Post Workout): NOW YOU CAN LOAD UP ON CARBS! Brown rice, grilled chicken, tuna, cottage cheese, fruits, sweet potatoes, whole wheat bread, beans, peas, quinoa, walnuts, fresh vegetables, sunflower seeds (Low Sodium), whole wheat pasta, whole-grain cereal, orange juice (Low Sugar), apple juice (Low Sugar), cranberry juice (Low Sugar), WATER!




Foods to AVOID:  Soda, Candy, sugar, white flour, cake, candy, potato chips, mayo, pies, alcohol, cookies, sugary cereals, refined grains, processed syrup, pancakes, fast food, Pizza.  Leave all of this for your Sunday cheat meal… or even better… don’t have it at all, lol. 

I’m realistic here and I made this workout plan in order for you to follow it to the best of your ability.  CHEAT MEALS ARE FINE AS LONG AS YOU FOLLOW THIS COMPLETE WORKOUT SCHEDULE If you skip a workout, you DO NOT deserve a cheat meal.   If you are not drinking up to 8 cups of water a day, you DO NOT deserve a cheat meal.  If you’re barely sleeping 8 hours a night, you DO NOT deserve a cheat meal.  IF YOU EAT ANY COOKIES, ICE CREAM OR FAST FOOD IN THE MIDDLE OF YOUR WORKOUT WEEK! THEN YOU DON’T DESERVE A CHEAT MEAL!!!! I think you see where I am going with all of this.  Follow this workout schedule and make sure to always REMAIN CONSISTENT AND STAY MOTIVATED!

The KETO Diet!

P.S. If you're interested in trying the KETO DIET, I have a KETO recipes e-Book that goes into great detail on how to get started.  Submit your information below.



Disclaimer: This page contains affiliate linksAny product that is purchased through this page will give me a small commission at no additional cost to you.  This helps support the website and allows me to continue to make content like this.  All the products I endorse on this page are products I have used or benefitted fromI would never recommend a product I have never used myselfThank you for your support!

Enter Your Information Below To DOWNLOAD & Get INSTANT ACCESS To My FREE Workout Schedule In PDF Form Along With The Food Tips I Mentioned Above.  You Will Also Get ACCESS To My Workout Playlist & information on the KETO Diet.  Playlist Updated Daily On (Apple/Spotify).  Enjoy!


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