Free Workout Guides

This is a 4 Week Program for one of my clients, Peter Van Straaten. This workout is targeting weight loss, metabolism boosts, & muscle definition.

Supersetting is an advanced training method in which you do two exercises, one after the other, with no rest in between. The exercises can be for the same muscle group or two different muscle groups, depending on your goals. The idea is to do one exercise and, instead of resting and doing another set, doing a different exercise and alternating those exercises for your desired number of sets. This will keep your heart rate up, stripping the fat from your body and replacing it with pure muscle!

This Guide is designed for Mitch Lim, aimed to shred fat and tone up muscles. The Guide is a Full-Body workout with Two components A and B. Cycling between each.

Performed in sets of 3x12

Workout A

Workouts are performed in sets of 3x12 (unless stated differently) resting 25 seconds between sets

Warm-up: Step Master 5min Level 8
Bike 15min Level 11
165+ BPM before working out.

Your vote:
Average: 5 (2 votes)

Nery in order to reach your goals there are rules we must follow. The First and most important... you already know;

Nutrition: Eating small meals, small portions, 2-3 different items, 3/4 of a cup to 1 cup of each item. NO MORE. Try to eat 6-7 times a day.

Katrina due to the restricted time-line (Nov.17th) your commitment is Essential.
The first thing you need to do is go on a Low-Carb diet;

This program is to be performed every second day with exercises performed in 3 sets of 12 repetitions.

Lat Pulldown 40 lbs
Exericse Ball squats 15 lbs

Cable Row 40 lbs

Statistics
July 25th 2009: 174.8lbs

Body Fat Measurements:
Bicep: 6
Tricep: 6
Oblique: 15
Scapula: 13

10% Body Fat

Measurements " :
Arms (no flex): 12.5

Full Body Workout -1

1 Leg Push-ups
Mountain Climbers

Knee Pump Lunges 20 lbs
Body Rows

This guide must be performed every second day. On the rest day cardio is strongly recommended even if it may be a 15 minute run in the morning or at night.

Split Program

Chest Shoulders Triceps, Heavy abs

Bench Press
Dead Bug Heel Drops Crunches

Standing Shoulder Press
Knee Raises Weighted 12 lbs

Chest Fly
Med Ball Slams

This workout is a high intensity workout that involves using both the aerobic and anaerobic systems. What does this mean????

Split Program

Chest Shoulders Triceps, Heavy abs

Bench Press
Dead Bug Heel Drops Crunches

Standing Shoulder Press
Knee Raises Weighted 12 lbs

Chest Fly
Med Ball Slams

This workout is designed to kick start a high heart rate to begin a vigorous 45 mins of weight training with emphasis on the chest.

Warm-up

Shuffle Plank Jump Drill

Jogging-Sprints Drill

Lat Pulldown
Weighted Step-ups

Chest Press
Exercise Ball Squats

Cable Row
Shoulder Raise

Bicep Curl with Band
Tricep Extension with Rope

Core:
20 crunches
20 leg scissors

This is a full-body workout performed on a One day On- One day Off Basis.

Warm-up:
15 Minute Run to Winskill
Step Master 7 mins ; 5 mins level 11 , 2 mins level 8
3x12 Repetitions for Each Exercise