3-Day Per Week Training Manual

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2 3-Day Per Week Training Manual Copyright 2013 FatBurningNation.com DISCLAIMER: The information provided in this guide is for educational purposes only. I am not a doctor and this is not meant to be taken as medical advice. The information provided in this guide is based upon my own experiences as well as my own interpretations of the current research that is available. The advice and tips given in this guide are meant for healthy adults only. You should consult your physician to insure advice and tips given in this guide are appropriate for your individual circumstances. If you have any health issues or pre-existing conditions, please consult your physician before implementing any of the information provided below. This product is for informational purposes only and the author does not accept any responsibility for any liabilities or damages, real or perceived, resulting from the use of this information. All rights reserved. No part of this publication may be reproduced, transmitted, transcribed, stored in a retrieval system, or translated into any language, in any form, without the written permission and signature of the author.

3 Daily Shred: 3-Day Per Week Workout Plan Welcome to the 3-Day Training Manual for the Daily Shred Diet. If you are a beginner or have not worked out in a while, this is the perfect place to start. It will allow you to build strength and endurance, as well as prepare you for the 4 and 5 day plans that were provided. If you are more advanced, please feel free to start on the 4-day per week plan. This workout plan consists of 3 different workouts that you will be doing over the next 4- weeks. Once the 4-weeks is done, move on to the 4-day per week manual provided. Push hard in these workouts and you will see amazing results. If you have any questions, please let me know. Dennis Heenan, CPT Founder: FatBurningNation.com Creator: SuperheroSprints.com P.S. Don't forget my other sites Blog posts, videos, motivation, free gifts, free content, and more. Revolutionary six-week workout programs that combines the two most powerful fat burning workouts on the planet! Join us on Facebook at

4 Tips Before Starting 1. If you are unsure of how to do an exercise, be sure to get instruction from a certified trainer. 2. If something hurts or feels off, don t do that exercise. There are plenty of alternates that you can add in. Please feel free to dennis (at) fatburningnation (dot) com for ideas! 3. Because this is a new program, be sure to start slow to avoid injury. Pushing too hard after not working out for a while will only lead to injury or being overly sore. 4. If you find you need more rest in between exercises, feel free to take it. Over time you should work on shortening your rest periods. 5. This program is demanding so if going three days per week is too much, start by going two days a week with your third day being an active rest day (walking, hiking, etc.). 6. Always warm up properly. Be sure you are fully warmed up before starting your workouts. 7. Use a foam roll and stretch consistently. This will greatly help with eliminating soreness throughout the program. 8. Get good rest. You must allow your body to recover from your workouts so be sure you are getting good sleep. 9. Drink lots of water. This will keep you hydrated and allow you to lose fat more easily. 10. Have a cool down period at the end of each workout that includes stretching and foam rolling.

5 This is important! Strength Training Guidelines: Below are some guidelines that you should read through before jumping into the program. The reason I have put these together is to help maximize results while eliminating tons of soreness. Yes, you will get sore and that is fine. What you want to avoid is getting so overly sore that you have to miss a workout. Always start with a warm up: Your warm up should consist of some dynamic stretching, foam roll, and warm up sets. For example, start by doing some bodyweight squats, lunges, and push-ups before starting. Always be sure your body is fully ready to go before starting. Ease into the program: As was stated, this is a challenging program so be sure to ease into it. Always have perfect form: It is much better to have perfect form doing less repetitions than have bad form performing lots of repetitions. Form is very important, so keep focused on it throughout the workouts. Finish with a cool down period: Once you have finished your workout, always perform a cool down with some stretching and foam roll. This will help eliminated soreness and get you better prepared for the next day. Track your progress: This is very important as you go throughout the program. Be sure you are tracking everything that you do. This includes the weight you used, the amount of rest you took, and how long your workouts take. Drink lots of water: Be sure to keep yourself hydrated as these workouts will take a lot out of you. Get good rest. Sleep and recovery time is going to be huge on this program. Try to sleep at least 7-8 hours per night to allow your body to recover and grow.

6 Workout Guidelines Below are three separate workouts that you will be doing over the next 4-weeks. You will be following the format as seen below: Day 1: Workout A Day 2: Rest Day 3: Workout B Day 4: Rest Day 5: Workout C Day 6: Rest Day 7: Rest You will follow the same format each week for the next four weeks. Your goal in these workouts should be to improve each and every time you do them. That means getting stronger on your lifts, cutting down rest periods, pushing yourself harder in your cardio circuits, etc. The harder you push and the stronger you get, the more results you will see.

7 Workout A: Warm-up Circuit Go through 2 times with no rest between exercises. Rest 30 seconds between circuits. Bodyweight Squat 20 seconds Pushups 20 seconds Alternating Lunges 20 seconds Rest 30 seconds and then start circuit #1 Circuit #1: 1A) Goblet Squat: 12 reps 1B) Alternating Reverse Lunge: 10 reps each side Circuit #2: 2A) DB Row: 10 reps each side 2B) Pushups or Knee Pushups: 12 or max reps 2C) Single Leg Hip Raise: 10 reps each side Circuit #3: 3A) Single Leg Deadlift: 12 reps each side 3B) Split Squat: 10 reps each leg 3C) Mountain Climbers: 30 reps total Finisher: Complete as many rounds as possible of the exercises below in 4 minutes: 4A) Plank to Pushup: 5 reps 4B) Pushups: 7 reps 4C) Total Body Extensions: 9 reps Click Here To Access Workout Video Descriptions

8 Workout B: Warm-up Circuit Go through 2 times with no rest between exercises. Rest 30 seconds between circuits. Bodyweight Squat 20 seconds Pushups 20 seconds Alternating Lunges 20 seconds Rest 30 seconds and then start circuit #1 Circuit #1: 1A) DB Overhead Press: 12 reps 1B) Prisoner Squat: 15 reps Circuit #2: 2A) DB Swing Through Lunge: 8 reps each side 2B) Bench Dips: 12 or max reps 2C) Side Plank Reach Through: 10 reps each side Circuit #3: 3A) Touch Downs: 12 reps each side 3B) Ice Skaters: 12 reps each leg 3C) Burpees or Modified Burpees: 10 reps Finisher: Move from one exercise to the next, resting only when needed. Complete 3 full rounds: 4A) Narrow Stance Squat: 30 seconds 4B) Planks: 30 seconds 4C) Side Planks: 15 seconds each side Click Here To Access Workout Video Descriptions

9 Workout C: Warm-up Circuit Go through 2 times with no rest between exercises. Rest 30 seconds between circuits. Bodyweight Squat 20 seconds Pushups 20 seconds Alternating Lunges 20 seconds Rest 30 seconds and then start circuit #1 Circuit #1: 1A) DB Deadlift: 12 reps 1B) Goblet Squat: 15 reps Circuit #2: 2A) Bent Over Row: 10 reps each side 2B) T-Pushups: 7 reps each side (14 reps total) 2C) Low Reverse Lunges: 10 reps each side Circuit #3: 3A) Pushups: 12 reps 3B) Squat Jumps: 12 reps 3C) Cross Body Mountain Climbers: 30 reps total Finisher: Move from one exercise to the next, resting only when it says to rest. Complete 3 full rounds: 4A) Total Body Extensions: 30 seconds Rest 15 seconds 4B) Burpees: 30 seconds Rest 15 seconds 4C) Total Body Extensions: 30 seconds Rest 15 seconds and repeat 2 more times for a total of 3 rounds. Click Here To Access Workout Video Descriptions

10 Click Here To Access Workout Video Descriptions 3-Day Per Week Training Manual By Dennis Heenan DailyShredDiet.com