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 program is a Full body Workout Preformed every second day.
It Focuses on;

Strong legs
Toned Arms
Core and
Flexibility

The Program

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

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.

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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.

SPLIT PROGRAM
Chest/Shoulders/Triceps/Dynamic Abs

1-Arms Push-up on bench
MB Half Moons

Reverse Incline Pull
Choppers on MB

Overhead Barbell HOld (wide stance)
Crunch Elbow Drop

Full Body Workout -1

1 Leg Push-ups
Mountain Climbers

Knee Pump Lunges 20 lbs
Body Rows

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

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.

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;

Davis in order to Bulk your body you must build a solid muscular base.
This consists of a hypertrophy weight lifting program. Although Nutrition must be strongly into consideration.

This guide is a Full-Body Workout and is to be performed on a one day on one day off basis. Cardio on the day off is very beneficial.

Warm-up
15 minute Treadmill/Bike or Elliptical

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

The goal of this program is to balance your muscles, and provide substantial stretching to improve your posture and avoid injury.

Program:
Jogging the perimeter. Diagonal Sprints with walk.

Warm-up 15 Minutes
Brisk walk on Treadmill or
15 Minute Bike Ride
1. Close Grip Pulldown (60lbs)
   
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