Supplements are to be used to improve performance in the gym and to enhance health on a day to day basis.

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1 Workout Plans: - 3 Days per week weight training with 20 mins PWO SSC Cardio - 2 Days per week conditioning/hiit training - 2 Rest Day per week Nutrition Plans: Diet should consist of a lower carbohydrate load, usage only post-workout. Protein intake to be 1.5g per kg of bodyweight. Fats to be kept high too albeit they should be rotated. Supplementation Plans: Supplements are to be used to improve performance in the gym and to enhance health on a day to day basis. Week Day Monday Tuesday Wednesday Thursday Friday Saturday Sunday Training Frequency Legs Rest Torso Programme Conditioning/HIIT (LOWER BODY) Rest Arms Conditioning/HIIT (UPPER BODY)

2 A1 BB RDL s Keeping bar close to your legs in the eccentric phase pause at the bottom and drive up ensure stretch on hamstrings prior to pulling upwards. A2 Heels Elevated BB Squat s Elevate heels with 2 small weight plates. Keep feet shoulder width apart and focus on quads. B1 Lying Leg Curl s Keeping your hips down and ensure weight is not too heavy to pull hips upwards. Engage hamstrings fully to find maximal contraction B2 Short Range DB Walking Lunge s Lower back leg towards to ground slowly and drive upwards keep your lunge in short rather than normal long stride and focus on quads. C1 Trap Bar Deadlift s Keeping back straight, dropping hips and drive through your heels focus on squeezing glutes at the top of the lift C2 Low Foot Leg Press s Keeping feet lower on the plate of the leg press machine, slow eccentric and focus on the quads D1 High Foot Leg Press s Feet to be higher up on the plate and focus on the hamstrings on the way down D2 Leg Extension s Squeeze Quads to their maximal potential at the top of each lift E1 5 Mins Single Leg Seated Calf Press 1 5 mins Perform 30 reps on each leg before swapping legs. Repeat this for minutes

3 A1 Flat DB Chest Press s At the top of the movement squeeze your scapulae together and try and contract your lats while bringing the weight down and get maximal stretch of your pecs A2 Pronated Grip Lat Pull Down s Ensure you stretch your lats by locking out your elbows at the top of the movements and pull down towards your chest B1 Standing Cable Flies s Keeping your arms straight you are pulling the cables horizontal towards your pecs while fully contracting the muscle and the eccentric movement should end with a full stretch of the pec B2 Supinated BB Bent Over Row s Keeping a straight back, fully extend arms at the bottom of the movement and then pull up squeeze your rhomboids at the top of the row C1 High Incline DB Chest Press s Angle of the bench to be 60 degrees and press exactly the same as your a DB Press at A1 C2 Seated Row s Keeping your back straight and engage your abs. Row towards the abs and squeeze like you did in the bent over row at B2 D1 Reverse Shoulder Press s Shoulder Press machine (preferably plate loaded) facing in towards the machine placing emphasis on the rear delt in the eccentric phase D2 DB Lateral Raises s Keeping arms straight pull back slightly from the line in which your shoulder placement sits and slowly raise the DB until its parallel with the shoulder E1 Single Arm Chest Press Machine 1 5 mins Repeat 30 reps per arm and change up for a 5 minute period

4 A1 BB Close Grip Press s Hand placement to be inside the shoulder width and bring down until you are fist distance away from your chest and press to a complete tricep lockout A2 EZ Preacher Curl s Keeping chest and shoulders up to stay away from slouching you must fully lock out the elbows at the bottom of the curl and maximally contract biceps as you are coming up to the top of the movement B1 EZ Bar Lying Tricep Extension s Keep bar parallel with your eyes at the start and slowly come down behind your head and extend the elbows to fully contract triceps at the top of the movement B2 DB Spider Curl s Over the top of a bench, keeping chin down towards chest you will curl the dumbbell until you reach maximal contraction of the bicep without moving the elbows upwards. C1 Close Grip Press Up (on a bench if needed) s Hands to be inside shoulder width you will slowly lower into a full press up and drive up to the top and lock out elbows to contract your triceps C2 Incline DB Curls s Incline bench set up and with the dumbbells you will slightly abduct your elbows and perform a bicep curl D1 Duel Rope Extension s Attach two ropes to one cable and go down to your knees, take the bottom of the rope length and perform a tricep extension and fully lock out to increase tension on the tricep D2 Straight Bar Cable Curl s Attach straight bar to cables and bicep curl without raising the elbows, fully flex the bicep and lower down slowly E1 Single Arm Bicep Curl 1 5 mins Repeat 30 reps per arm and change up for a 5 minute period

5 A1 DB Squat 30s Dumbbells to the side of your body and lower yourself down and drive back up A2 DB Bulgarian Split Squat 30s 1 dumbbell in the hand in which the front leg is taking the force. Back leg is raised on a small step and lower down in a lunge like motion and drive through hamstrings and glutes A3 DB Walking Lunges 30s Walking lunges with a long stride and drive up to go straight into the next lunge A4 Vertical Jumps 30s Jump in an explosive manner and get to the highest point possibly A5 Deadmill Sprint 30s Without turning on a treadmill have it at high incline and sprint by driving the belt through your legs A1 Push Press 30s Standing Barbell shoulder press with a drive through the legs to make the movement more explosive A2 BB Bent Over Row 30s Keeping a straight back, fully extend arms at the bottom of the movement and then pull up squeeze your rhomboids at the top of the row A3 Bench Dips 30s Feet on the floor and hands on the bench performing a tricep dip, keeping chin down and lock out at each rep A4 Press Ups 30s Press ups are to be kept with a straight back, hips up and glutes squeezed. Lock out required each rep. A5 Rowing Sprint 30s Pulling the rowing machine hard to create a huge output in effort and energy

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