This guide is intended as a reference only, not as a medical manual BY TFIT GYM LLC

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2 This guide is intended as a reference only, not as a medical manual. The information given here is designed to help you make informed decisions about your health. It is not intended as a substitute for any treatment that may have been prescribed by your doctor. If you suspect that you have a medical problem, we urge you to seek competent medical help. The information in this book is meant to supplement, not replace, proper exercise training. All forms of exercise pose some inherent risks. The editors and publisher advise readers to take full responsibility for their safety and know their limits. Before practicing the exercises in this book, be sure that your equipment is wellmaintained, and do not take risks beyond your level of experience, aptitude, training, and fitness. The exercise and dietary programs in this book are not intended as a substitute for any exercise routine or dietary regimen that may have been prescribed by your doctor. As with all exercise and dietary programs, you should get your doctor s approval before beginning BY TFIT GYM LLC All rights reserved. No part of this publication may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or any other information storage and retrieval system, without the written permission of the publisher.

3 ABOUT THE WORKOUTS - High rep ranges with moderate weight - Choose a challenging weight but focus on form - Work the muscle on each rep - When you can hit the max rep listed for each exercise on every set, add weight for the next workout - FOOD IS CRITICAL - Eat 1 hour before and within 1 hour after your workout - Cardio should be done on non-lifting days or separate from your lifting session by several hours - Finish lifting sessions with minutes incline walking on treadmill MONDAY CHEST AND ABS 1. Incline Bench Press (Warm Up) a. Incline Dumbbell Press b. Smith Machine Bench Press a. Incline Dumbbell Fly b. Cable cross-over Ab crunch Plank 4 1 min 60 Hanging Straight Leg Raise Ab crunch

4 TUESDAY BACK AND BICEPS 1. Wide Grip Lat Pulldown (Warm Up) a. Close Grip Seated Row b. One Arm DB Bentover Row a. Assisted Pullups b. Wide Grip Lat Pulldown a. Machine Preacher Curl b. One Arm DB Curl c. Barbell Curl Cable Curl 2 Max 60 WEDNESDAY CARDIO ONLY THURSDAY SHOULDERS AND TRICEPS 1. Smith Machine Shoulder Press (Warm Up) a. Seated DB Shoulder Press b. DB Side Raise a. Cable Side Raise b. Upright Row a. Cable Triceps Pushdown b. Skull Crusher c. Rope Triceps Pushdown Machine Triceps Extension 2 Max 60

5 FRIDAY LEGS 1. Leg Extension (Warm Up) a. Smith Machine Squat b. Dumbbell Lunge a. Lying Leg Curl b. Leg Extension SATURDAY CARDIO AND ABS SUNDAY REST AND RECOVERY TRAIN HARD LOVE THE PAIN

6 NUTRITION GUIDELINES FOR FAT LOSS In order to lose fat, you need to EAT PROPERLY! 6 meals per day (2-3 hours apart) 1 gallon of water per day Use the chart below to determine your daily intake target. Protein and Carb targets are based on grams per pound of bodyweight. Beginner / Intermediate Advanced Protein 1g 1.5g Carbs 1g 1g Fat 50g max 50g max Would You Like to Get Personal Help to Fast Track Your Fitness Results? Give Me Just 30 Minutes and I ll Show You How Best to Reach Your Fitness Goals Based On Your Specific Needs. Claim your spot here