WEEKLY FORMAT MON TUE WED THU FRI SAT SUN Week 7 5 mins Legs Back 65 mins LISS Arms 5 mins Week 8 5 mins Legs Back 70 mins LISS Arms 5 mins Week 9 10 mins Legs Back 75 mins LISS Arms 10 mins Week 10 10 mins Legs Back 80 mins LISS Arms 10 mins 20 mins cardio Week 11 15 mins Legs Back 85 mins LISS Arms 15 mins 25 mins cardio Week 12 15 mins Legs Back 90 mins LISS Arms 15 mins 30 mins cardio s that are within a thick box need to be done straight after each other with no rest, you should only rest once you have completed all exercises within a box with a thick separating line. This is called supersetting. The rest column will advise when to take a rest after an exercise or exercises are complete if supersetting. Intervals Interval involves sprinting or going at a face pace for a set period of time and then a slower pace for a set period of time, this raises and lowers the heart rate to help burn more fat. This can be done through running, cycling or rowing. Fasted cardio Also referred to as LISS (low intensity steady state), this is usually done before breakfast on an empty stomach. It can be done on any piece of equipment or just a hilly walk outside. This is the speed in which you lift and lower the weight. 3010 means you will lower the weight for three seconds, then zero pause, before returning the weight to the starting position in one second. When you hit the top, return the weight straight back down with a count of three seconds. 4010, will be lowering for four seconds. If you see 3110, the only change you will make is including a pause in the stretched position of the lift - this is added in three of the. Vital statistics Name: Age: Starting stats Weight: Body fat percentage: Date started: / / Final stats Weight: Body fat percentage: Date started: / /
Back and Arms 1 Lying leg curl 10+10+10 3 3010 45 secs 10 reps toes in, 10 toes out, 10 neutral toes, all the way to bum and full stretch down 2 Back squat 12 4 3010 90 secs Full range, final set drop set 3 Hack squat 20 3 2120 30 45 secs Focus on contraction, squeeze the weight up, use a weight you can do 12 with, rest, pause, up to 20 1 Walking lunges 20 3 2010 1 Two laps of 20 steps - short strides 30 45 secs 2 Leg extension 15+10 3 2020 2 Toes pointing up, 15 full reps, followed by 10 partials 5 Calf raise 100 2 30 45 secs As few sets as possible to get to 100, minimal pause, full range Weight Weight Weight Weight Weight Weight 1 1
1 Incline smith machine chest press 10 12 4 3120 60 secs Bring down towards neck, arch chest up, squeeze the weight up 2 Incline bench press (no lockout) 8 10 3 2111 45 secs Constant tension, stop 2 inches from neck, drive up - no lockout 3 Bench press 12 15 3 3111 45 secs Don t lock out, keep tension on chest 1 Incline cable flyes 12 3 3010 1 Focus on deep contraction force elbows in at top of movement 2 Hammer strength chest press 10 3 2120 75 secs 2 Arch chest up, keep tension on 3 Cable iron cross 10 3 2011 3 Keeping elbows extended pull directly to your side 4 Press ups Max 3 4 Keep tension on during press ups 5 One arm cable leaning laterals 10 12 3 2112 45 secs With elbows bent, raise to level with shoulder height 6 Seated shoulder rack press 10 12 4 3110 45 secs 1 Standing dumbbell lateral raise 8 10 3 3010 Set pins at shoulder height, pause on racks and contract up, no lockout 1 Focus on constant tension throughout triset 2 Seated lateral raise facing bench 12 3 3010 60 after 2 Laterals make sure your little finger is higher than thumb when raising 3 Wide grip upright row 15 3 3010 3 Head into bench raise to 30 degrees in front Weight Weight Weight Weight Weight Weight 1 1
Back and abs 1 Weighted Pull ups 8 10 4 60 secs Pull your torso up with wide grip, chest towards the bar 2 T bar row 10 12 4 3110 75 secs Use a weight you can do 8 with rest pause to 12 Final set drop set 3 Underhand pulldown 12 15 4 3011 45 secs Each set drop set 1 Close grip pulldown 8 10 3 3111 1 Lean back, pull towards upper chest 2 Barbell shrugs 8 10 3 2112 45 secs 2 Pull up high towards ears focus on contraction 3 Underhand bent over row 8 10 3 3010 3 Pull in towards lower stomach 5 Hanging leg raise 15 3 45 secs No swinging, constant tension 6 Weighted gym ball crunch 10 12 3 45 secs Hold dumbbells behind head, keep neck tucked in to chest 7 Weighted rope crunch 20 25 4 45 secs Use a weight you can do 15 with Weight Weight Weight Weight Weight Weight 1 1
2 nd chest & 1 Seated chest press machine 12 15 4 2111 60 secs Fill muscle with blood, constant tension 2 Flat dumbbell press 10 12 4 3010 75 secs Keep tension chest, final set triple drop set 1 Smith machine chest press 15 3 3120 1 Use the smith machine, go heavy and squeeze through your chest, no lockout 2 Dumbbell flat flyes 15 3 3111 45 secs 2 Go wide with your flyes, stretch your chest, hold in stretch position 3 Weighted press ups Max 3 3 Keep tension on chest 1 Seated lateral into dumbbell front raise 15 3 45 secs 1 Out to the side, then across to the front, back to the side and down pause at top of lateral for two seconds 2 Rear delt flye dumbbells 15 2010 2 Constant tension on flyes, elbows forward 5 Seated dumbbell shoulder press (pump) 15 3 45 secs No lockout Weight Weight Weight Weight Weight Weight 1 1
Arms 1 Standing straight bar curl 12 15 4 2111 60 secs Keep completely upright no leaning back, squeeze hard through back, fill the muscle with blood 1 Ez reverse curls 10 12 4 3010 1 Upper arms stationary, curl the weight to shoulder height 2 Ez spider curl 10 12 4 2 Curl to forehead, leaning over an incline bench 75 secs 3 Ez bar curls 10 12 4 3 Keep elbows locked back, curl to shoulder height 4 Dumbbell hammer curls 10 12 4 4 Keep elbows locked back, palms of your hands facing torso, curl to shoulder height 3 Weighted dips 8 10 4 3110 45 secs Get a full stretch, keep elbows tucked in 1 Ez bar skullcrusher 12-15 3 2010 30 45 secs 1 Lower bar to forehead, allow elbows to flex 2 Overhead rope extension 15 3 30 45 secs 2 Slowly lower weight behind head, extend fully to lockout, keep tension on triceps 3 Tricep rope pushdowns 20 3 30 45 secs 3 Each set drop set 4 Close grip press ups Max 3 30 45 secs 4 Keep elbows tucked in Weight Weight Weight Weight Weight Weight 1 1
Progress Improve every WK 1: WK 2: WK 3: WK 4: WK 5: WK 6: