Free Workout Guides

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.

Full Body Workout -1

1 Leg Push-ups
Mountain Climbers

Knee Pump Lunges 20 lbs
Body Rows

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

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.

Your vote:
Average: 5 (2 votes)

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.

Keith

Full Body Regime: One day on, One Day off, Repeated.

In order to get successful results from this guide you have to eat at LEAST 5 meals a day.

List:
Oatmeal
Pasta
Chicken
Steak

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

Warm-up 15 Minutes

Sets and Reps Performed in 3 sets of 12

Exercise Ball Squats (25 lbs)
Bicep Curls (12 lbs)

Cable Row (40 lbs)
Step+ Knee Raise (25 lbs)

Warm-up 10 mins
10 burpies

SETS AND REPS 3x12

Weights:
Incline Bench with inner rotation
Cable Row- Extended Squeeze hold

Lat Pulldown- Extra Wide
Hanging Leg Raises

Danielle, I already know you eat healthy so I would like to maintain those habits.
I`m going to set you up on a gym routine next time I see you at the gym

We will be focusing on;

10 Min warm-up

Bosu push-ups
Wide Grip Latpulldown

Vertical Chest Press with dunbell twist
Cable Row

Bosu Standing Shoulder Press
Exercise Ball Squats

Wide Grip Body Weight Rows