BLOCK 2. How to get started. Week 4-6. Make sure you learn the exercises first and have proper form.

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1 Week 4-6 GERMAN HIGH VOLUME TRAINING 10 REPS PER SET TAKE YOUR TIME WITH YOUR REPS 10 SETS PER EXERCISE 1 MINUTE BREAKS IN BETWEEN EXERCISES BLOCK 2 How to get started Before you get started, familiarize yourself with the exercises. Learn how to manipulate the equipment and your body to increase or decrease difficulty. Use the exercise videos on my website to learn the correct form. Make sure you learn the exercises first and have proper form. 1

2 A few key point to remember: 1. If an exercise is too hard, modify to make it easier. If you can t modify the specific exercise, make sure you substitute for an easier exercise OF THE SAME MUSCLE GROUP (in my exercise library). Repeat for 3 weeks. 2. Above anything else, make sure the form is correct. More reps with lousy form is useless and will get you hurt. Do it right, even if it means you have to do less reps, go down in weight or take more breaks. 3. Get your nutrition right. In your program, you can download the nutrition guidance sheet. This manual is to give you guidance. You do not receive meal plans simply because they don t work for everyone. I want you to create a lifestyle for yourself but following certain guidelines. Meal plans are not a long term solution and diets never work long term either. 4. Weight lifting is a hugely important training tool but you are more than welcome to add some other types of training to your week. The program is limited to 4 workouts/week since most people cannot make much more time available. If possible, add some cardio training to your routine, such as walking, jogging, cycling, etc. Yoga classes are also a great restorative activity. Always make sure you have 1-2 full rest days every week. 5. Warm up and stretch To avoid injuries or aches, warm up slightly before your workout and finish with 5-10 minutes of stretching. This prevents injuries and makes you recover better. It takes your body a while before it adjusts to a new stimulus. That is why we repeat this block for 3 weeks. After that period, you have gotten used to it and you are ready for other variations in your program (block 2). 2

3 GERMAN HIGH VOLUME TRAINING This block focusses on high volume training. Instead of doing 3 sets for all 4 exercises per muscle group (12 sets), we will perform 10 sets for only 2 exercises per muscle group (20 sets). Not every set has to be a failure set. You will do 10 reps per set and towards the end of your 10 sets, the weight you use should be challenging enough to ensure you go to failure within your 10 reps. Adjust the intensity of your exercise as needed to match your level. Make sure you can perform with proper technique but it is challenging enough to ensure progress. Alternate each exercise with the other and do ten sets per exercise. Between sets and exercises, take breaks to let your muscles refuel for maximum performance (approximately 1 minute). Always start with a warmup and finish with stretching (minimum of 10 minutes each). HIIT The HIIT drills will challenge your strength and cardio and will make you become a fat burning machine Spread the workouts throughout the week. If you feel like the training is becoming too much, take a step back. If you want to do more, add cardio on other days or repeat one of the workouts if you let those muscle groups recover sufficiently (2-3 or more days depending on your level, the workout and the muscle groups). 3

4 Block 2 breakdown Workout 1 Chest & Back Smith Bench Press & Lateral Grip Pull Up Dumbbell Incline Chest Press & Inverted Row Workout 2 Biceps & Triceps EZ Bar Bicep Curl & Dumbbell Tricep Extension Straight Bar Bicep Curl & Reverse Grip Tricep Extension 4

5 Workout 3 Back & Legs Back Squat & Shoulder Press Front Lunges & Barbell Upright Row Workout 4 Core & HIIT Follow instructions below. Take rest as needed after each drill. Toe Touches OR Knee Raises (10 sets) Repeat 2 times: - 50 Push Ups - 50 Jumping Jacks - 50 Thrusters (squat + shoulder press) Part 3 V up OR Full Body Sit Up (10 sets) Part 4 For 10 minutes, alternate between a burpee and plank without rest. 5