EXERCISE SETS REPS WEIGHT REST. Warm Up with: Push Ups 1 set reps Body Weight none. ...lbs 90 sec Bent Over Barbell Row. 12 reps.

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Shannon Black
5 years ago
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SECTION TITLE SECTION TITLE DAY xx TOTAL BODY DURATION: 40-45 MIN.

Over Barbell Row Seated Military Press Standing Barbell Shrugs 2 super

sets 2 super sets Standing Calf Raises Running In Place (weighted) 1

1 SECTION TITLE SECTION TITLE DAY xx TOTAL BODY DURATION: MIN. Warm Up with: Push Ups 1 set reps none Flat Bench Press 3 sets Bent Over Barbell Row Seated Military Press Standing Barbell Shrugs 2 super sets Standing Barbell Curls Seated Dips Barbell Squat Stiff Dead Lifts 2 sets 2 super sets Standing Calf Raises Running In Place (weighted) 1 super set 20 reps Decline Sit-Ups 4 sets GUIDE 15 sec 15 sec 1

2 GETTING STARTED INTRODUCTION & HOW IT WORKS DAYS Each phase of the program has workout days. Repeat the workout days without skipping a day. For example, in phase 1, after day 4, your next workout would be day 1 again. Do not skip around workout days. Rest days are up to you. I recommend working out 5 days a week and resting 2 days if you want a quick jump-start into the program. Minimum workout days would be 4 days per week. EXAMPLE OF A SCHEDULE FOR MON TUE WED THR FRI SAT SUN TIP Week 1 Week 2 Week 3 DAY 1 DAY 2 DAY 3 DAY 2 DAY 3 DAY 4 DAY 3 DAY 4 DAY 1 DAY 4 DAY 1 DAY 2 DAY 1 REST REST DAY 2 REST REST DAY 3 REST REST All you have to remember is what day you worked on last, this way it is easier to keep up with the routine instead of trying to match the workout days specifically with the days of the week. Week 4 DAY 4 DAY 1 DAY 2 DAY 3 DAY 4 REST REST REST DAYS FOR ALL 4 PHASES Take rest days according to how you feel. Minimum of 1 rest day a week is a must. Most will find the need to take more rest days during the first 2 weeks of training. Afterwards, your muscles will start to adapt to the workouts and will respond with less soreness. Getting 6-8 hours of sleep per night is a must for proper muscle recovery. You can still work your muscle if you feel a little soreness just as long as it doesn t feel painful. 2

GETTING STARTED DEFINITONS / EXPLANATIONS REST TIMES BETWEEN SETS Every phase has

I encourage you to use a stopwatch to track the amount of rest between every set.

workouts every time to burn more body fat.

your sets OR increase your weight to further challenge yourself.

between. They can be on opposing muscles.

Supersets can also be done doing 2 exercises back to back on the same muscle

For example: Bench Press & Dumbbell Flys; Barbell Curls & Dumbbell Hammer Curls.

AMOUNT OF WEIGHT TO USE Pick a weight that you can perform the repetition needed

If you started the program, its always safer to start off a little lighter and

3 GETTING STARTED DEFINITONS / EXPLANATIONS REST TIMES BETWEEN SETS Every phase has specific rest times. I encourage you to use a stopwatch to track the amount of rest between every set. This will ensure your heart rate stays elevated and that you have high intensity workouts every time to burn more body fat.to increase the intensity of your workouts, you can shorten the rest time between your sets OR increase your weight to further challenge yourself. SUPERSETS Supersets are 2 exercises performed back to back with no rest in between. They can be on opposing muscles. For example: back & chest; biceps & triceps; quads & hamstrings. Supersets can also be done doing 2 exercises back to back on the same muscle group. For example: Bench Press & Dumbbell Flys; Barbell Curls & Dumbbell Hammer Curls. TRISETS Same as a superset, except it s 3 exercises in a row nonstop instead of 2. AMOUNT OF WEIGHT TO USE Pick a weight that you can perform the repetition needed for that exercise. If you started the program, its always safer to start off a little lighter and pyramid your way up as the sets progress. Make sure when you establish a weight used for an exercise, make sure it is heavy enough where you have difficulty finishing the last rep of the set. TILL FAILURE This means do the maximum number of repetitions of an exercise until your muscles fail, or can t do anymore. EXERCISE SUBSTITUTIONS See Exercise Substitution worksheet. 3

4 BUILDING YOUR METABOLISM DAY 1 TOTAL BODY DURATION: MIN. Warm Up with: Push Ups 1 set reps none Flat Bench Press Superset with: Bent Over Barbell Row Seated Military Press Superset with: Standing Barbell Shrugs 3 super sets 2 super sets Standing Barbell Curls Seated Dips Barbell Squat Superset with: Stiff Dead Lifts 2 sets 2 super sets Standing Calf Raises 25 reps 1 super set Superset with: Running In Place (weighted) Decline Sit-Ups 4 sets 15 sec 15 sec 4

5 BUILDING YOUR METABOLISM DAY 2 Total Body Workout DURATION: MIN. Warm Up with: Jumping Jacks 1 set 15- none Incline Dumbbell Chest Press Superset with: Wide Chin Ups or Lat Pull Downs Standing Dumbell Shoulder Press Superset with: Standing Dumbell Shrugs 2 super sets 2 super sets Seated Dumbell Curls (both arms) Superset with: Seated Dumbbell Overhead Ext. 3-Position Calf Raises 2 super sets 1 set 30 reps per position 90 total reps Bicycle Crunch Superset with: Mountain Climbers 4 super sets 20 reps 30 sec 5

6 BUILDING YOUR METABOLISM DAY 3 FUNCTIONAL STRENGHT DAY DURATION: MIN. Squats Superset with: Dynamic Push-Ups Superset with: Prone Cobras Superset with: Jumping Jacks Superset with: Mountain Climbers 10 super sets between each exercise 1:30-2:00 min between sets DAY 4 FUNCTIONAL CARDIO DAY DURATION: 25 MIN. High Knees Triset with: Half Burpees Triset with: Reverse Crunch 10 trisets between each triset 6

7 BURNING BELLY FAT FOR VISUAL RESULTS DAY 1 CHEST, SHOULDERS, TRICEPS & CARDIO DURATION: MIN. Warm Up with: Jumping Jacks 1 set 15- none Incline Dumbbell Bench Press 3 sets Dumbbell Flat Fly s Side to Side Push Ups 3 sets 30 sec Barbell Clean & Press 3 sets Front Raise Superset with: Side Laterals 3 super sets LIGHT MEDIUM HEAVY Skull Crushers Superset with: Tricep Kickbacks Side To Side Heel Touches Triset with: Jump Rope Triset with: Jumping Lunges 4 super sets 3 trisets 15 sec 7

8 BURNING BELLY FAT FOR VISUAL RESULTS DAY 2 BACK, BICEPS, TRAPS & CORE DURATION: MIN. Warm Up with: Jumping Jacks 1 set 15- none 50 Wide Grip Chin Ups (As Quick As Possible) Minimum 50 reps Minimum Dead Lifts 5 sets Preacher Curl Triset with: Dumbbell Hammer Curl 3 Trisets Triset with: Dumbbel Shrugs Knee To Elbows 3 sets Hand-Sliding Crunches 3 sets 8

9 BURNING BELLY FAT FOR VISUAL RESULTS DAY 3 QUADS, HAMSTRINGS, CALVES & ABS DURATION: MIN. Warm Up With: Push Ups 1 set reps None Barbell Squats 3 super sets Superset with: Walking Lunges 20 reps Barbell Stiff Leg Dead Lift 5 sets Seated Calf Raise Superset with: Knee To Elbow Plank 3 super sets 25 reps Lying One Leg Toe Touch 4 sets DAY 4 FUNCTIONAL CARDIO DAY DURATION: 32 MIN. Burpees Step Up Taps 180 Jump Squats Side To Side Jumps Hydraulics 10 sets between each triset 9

10 BUILD MUSCLE TO KEEP THE FAT AWAY DAY 1 METABOLIC POWER TRAINING DURATION: MIN. Warm Up with: Push Ups 1 set reps none Heavy Barbell Squats 5 sets 12 / 8 / 5 / 5 / 5 reps Heavy Incline Bench Press 2 sets 10 / 5 / 5 / 5 / 5 reps Weighted Dips 2 sets 15 / 7 / 5 / 5 / 5 reps 100 Hanging Leg Raises Mininmum Maximum Minimum TIP Must keep very strict form in this phase due to the decrease in reps on your exercises and increase in weight used. Make sure you increase weight gradually, pyramiding up from the 1st set of the exercise to prevent injury. If you re unsure if the weight is too heavy, have a spotter spot you until you are confident on the amount of weight you can handle for the amount of reps you need. 10

11 BUILD MUSCLE TO KEEP THE FAT AWAY DAY 2 BACK, SHOULDERS & ABS DURATION: MIN. Warm Up with: Jumping Jacks 1 set 15- none Heavy Dead Lifts 6 sets 12 / 8 / 5 / 5 / 5 / 5 reps Wide Chin Ups 6 sets Heavy Upright Rows 5 sets 12 / 6 / 6 / 6 / 6 reps Standing Military Press 5 sets 12 / 8 / 5 / 5 / 5 reps Decline Sit-Ups 4 sets 15 sec 11

12 BUILD MUSCLE TO KEEP THE FAT AWAY DAY 3 LEGS, SHOULDERS, BICEPS & TRAPS DURATION: MIN. Warm Up with: Push Ups 1 set reps none Front Squat & Press 5 sets 12 / 5 / 5 / 5 / 5 reps Heavy Bicep Curls 8 / 5 / 5 / 5 / 5 reps 5 super sets Superset with: Shrugs Leg Press Dropset with: (same as above) Dropset with: (same as above) 1 drop set LIGHT HEAVY TIP You may periodically repeat Phase 3 for 12 days in the future even after Phase 4 in order to give your muscles a shock, which will prevent them from going into a plateau. 12

13 REVEAL YOUR SIX PACK ABS DAY 1 CHEST, BICEPS & ABS/CORE DURATION: MIN. Warm Up with: Jumping Jacks 1 set 15- none Flat Dumbbell Press During Rest Period: Lying Toe Touch Flat Dumbell Fly During Rest Period: Lying Toe Touch 4 sets 3 sets Standing Barbell Curls 4 sets Preacher Curls 3 sets Burpees 8 sets TIP As you increase the weight you lift, DO NOT INCREASE THE AMOUNT OF CALORIES YOU EAT ON A DAILY BASIS so your body can continue to burn more body fat. If you do increase your calories as you get stronger, you will add more muscle mass, but your fat burning will stop. 13

14 REVEAL YOUR SIX PACK ABS DAY 2 BACK, TRICEPS & ABS/CORE DURATION: MIN. Warm Up with: Push Ups 1 set reps none Wide Pull Ups During Rest Period: Wide Push Ups T- Bar Rows During Rest Period: Prone Cobras 3 sets 3 sets Back Ext. with Side Laterals During Rest Period: Prone Cobras Cable Triceps Ext. (V Bar or Rope) During Rest Period: Close Grip Push Ups 3 sets 4 sets One Arm Dumbbell Ext. During Rest Period: Close Grip Push Ups 3 sets Lying Toe Touches Triset with: Reverse Crunch Triset with: Circles 3 Trisets 14

15 REVEAL YOUR SIX PACK ABS DAY 3 SHOULDERS, CALVES & ABS/CORE DURATION: MIN. Warm Up with: Jumping Jacks 1 set 15- none Standing Dumbbell Press Superset with: Barbell Shrugs During Rest Period: Elbow Knee Crunch 5 super sets Barbell Front Raises (to the ceiling) Superset with: Plate Shrugs 5 super sets During Rest Period: Elbow Knee Crunch 3 Position Calf Raises 1 set 30 reps per position 90 total reps Jumping Knee Tucks Superset with: Rocking Get Ups 6 super sets 15

16 REVEAL YOUR SIX PACK ABS DAY 4 QUADS, HAMSTRINGS & FUNCTIONAL CARDIO DURATION: MIN. Warm Up with: Squats 1 set 20 reps none Barbell Squat Triset with: Dumbbell Walking Lunges Triset with: Jumping Lunges Stiff Leg Dead Lifts Superset with: One Leg Toe Touch 3 trisets 4 super sets 20 reps 20 reps Hopping Squats Superset with: Stepping Taps DAY 5 FUNCTIONAL CARDIO 6 super sets DURATION: 10 MIN. 0 sec Jumping Jacks Triset with: Mountain Climbers Triset with: Air Jacks 5 tri sets 16

17 REVEAL YOUR SIX PACK ABS DAY 6 CHEST, BICEPS & FUNCTIONAL CARDIO DURATION: MIN. Warm Up with: Jumping Jacks 1 set 15- none Incline Bench Press During Rest Period: Wide Push Ups Dips (Lean forward to work on chest) During Rest Period: Wide Push Ups 4 sets 3 sets Standing Dumbbell Alternating Curl During Rest Period: Wide Push Ups Standing Dumbbell Hammer Curls (both arms) Drop Set (same as above) Drop Set (same as above) During Rest Period: Wide Push Ups 3 sets 1 Drop Set Sec Push Ups Superset with: Side To Side Push Ups Superset with: Side Planks (one side) Superset with: Side Planks (other side) 3 super sets 17

18 REVEAL YOUR SIX PACK ABS DAY 7 BACK, TRICEPS & FUNCTIONAL CARDIO DURATION: MIN. Warm Up with: Push Ups 1 set reps none Dead Lifts 3 sets 30 sec One Arm Dumbbell Row 4 super sets Superset with: Prone Cobras Skull Crushers Superset with: Bench dips Jumping Lunges Superset with: Lying Hand to Heel Touches 4 super sets 4 super sets 18

19 REVEAL YOUR SIX PACK ABS DAY 8 SHOULDERS, CALVES & ABS/CORE DURATION: MIN. Warm Up with: Jumping Jacks 1 set 15- none Seated Barbell Military Press Superset with: Behind Back Barbell Shrugs Side Laterals Superset with: Front Raises 4 super sets 4 super sets Seated Calf Raises 4 sets 20 reps Jumping Jacks 6 super sets Superset with: Decline Sit-Ups 19

20 REVEAL YOUR SIX PACK ABS DAY 9 QUADS, HAMSTRINGS & FUNCTIONAL CARDIO DURATION: MIN. Warm Up with: 100 Squats Minimum 100 reps Minimum Barbell Crab Walks 5 sets 20 reps (or 20 yards) Leg Extension Dropset with: (Same as above) Dropset with: (Same as above) Dropset with: (Same as above) Dropset with: (Same as above) 1 Drop Set of 5 Dumbbell Leg Curl Triset with: One Leg Toe Touch (one leg) 5 Trisets Triset with: One Leg Toe Touch (other leg) LIGHT MEDIUM HEAVY Half Burpees Superset with: Crunch Knee Holds 6 super sets 20

21 REVEAL YOUR SIX PACK ABS DAY 10 FUNCTIONAL CARDIO DURATION: 10 MIN. Jumping Jacks Triset with: Mountain Climbers Triset with: Air Jacks 5 Trisets TIP Now continue back to the beginning of Phase 4. After a while, you may periodically repeat Phase 3 for 12 days in order to give your muscles a shock (this will build muscle), which will prevent them from going into a plateau. If you need to lose even more weight, you may want to do the 24 Week Advanced Fitness Coaching or undertake our Committed program. 21

EXAMPLE OF A SCHEDULE FOR PHASE 1

EXAMPLE OF A SCHEDULE FOR PHASE 1 G E T T I N G S T A R T E D DAYS Each phase of the program has workout days. Repeat the workout days without skipping a day. For example, in phase 1, after day 4, your next workout would be day 1 again.