Advanced Workout Guide
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Advanced
by Alice Klomp
Foreword Anatomy Cardio Nutrition Calories Mental Health Building Healthy Habits Body Positivity Debunking Myths Workout - Week 1 Workout - Week 2 Workout - Week 3 Workout - Week 4 Workout - Week 5 Workout - Week 6 Workout - Week 7 Workout - Week 8 Definitions of difficult words
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I’m so excited to finally be able to help people on a more personal level. I can’t wait to help you achieve your goals and guide you to be the best possible version of yourself! I know what it’s like to be a beginner, and it can be horribly discouraging. My guides allow for the user to take the steps to reach consistency and progress, while skipping some of the more difficult tasks with mentality. There are a lot of misconceptions about diet and working out that can lead you running in circles, and I hope I can prevent you from doing that, and get you directly where you need to be! Thanks for believing in me
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Anatomy
All skeletons develop differently. Bone structure varies from person to person and may determine a lot of your body’s shape. It can determine how wide your hips are or how small your waist is. It may determine the size of your rib cage. It can determine if you have broad shoulders, and the list goes on! These are all genetic traits that you cannot really control. While you cannot control your bone structure, you can control your muscle growth and fat loss. This guide will help you in accentuating your natural body shape by building your muscles as well as losing fat!
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Cardio Cardiovascular health is very important! Warming up and/or cooling down with your workouts is a great idea for everyone using the guide. I recommend incorporating stretching and brief 5-10 minute cardio with each day. I wanted this guide to be accommodating for every body type and for every goal. That being said, I did not include a significant cardio schedule. If your goal is to grow muscle, you must eat more calories than you burn each day. If you would like to lose fat, you must burn more calories than you eat each day. I’ll include detailed explanation on nutrition, fat loss, and muscle gain in the next pages!
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Nutrition I don’t like diets. Diets make me nervous, and I think they are a slippery slope. I’m all about balance, happiness, and control of emotions. I do not like very restrictive diets or diets that aren’t beneficial to your physical, mental, and emotional health. Instead of thinking of a diet as restrictive, I like to think of diets with this definition:
di·et 1 /ˈdīət/ the kinds of food that a person, animal, or community habitually eats. I am not a dietician, nor am I a nutritionist. Some of the advice and information I am giving in this guide is based upon the training I received through the National Academy of Sports Medicine. A lot of the advice is based upon my personal experiences, as well as what I have observed in the fitness and bodybuilding community. I track my food intake with a diet referred to as If It Fits Your Macros (IIFYM). Macronutrients are the building blocks of your diet. Protein, carbohydrates, and fats are what compose the calories of your diet, and each macronutrient helps the body in a specific way! Protein is a great macro that will keep you satiated and will aid in muscle growth. Carbohydrates fuel your workouts. They are made into glucose which your body will use for energy! I love to eat carbs before and after my workouts to fuel and reenergize. Fats are very important as well. Fats are used to store energy in the body, as well as to insulate and protect our vital organs! I use a food scale to measure my food intake, which makes tracking a lot easier. My favorite app to use to track my macros is Myfitnesspal. It’s so helpful because you can scan a barcode and bam your food pops up! If you don’t feel comfortable, you don’t have to get extreme and measure your meals! Slow and steady wins the race, don’t overwhelm or complicate yourself. Just being aware of what you’re putting into your body can be enough to have progress!
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Calories I mentioned before, your calorie intake should be based upon your goals. If you’d like to gain muscle, you must eat more calories than you burn during your workouts. If you’d like to lose body fat, you must burn more calories than you eat. Now, this doesn’t mean your fit watch or treadmill will read, “2,000 calories burned”, after you’ve finished... It’s a bit deeper! Everyday, your body constantly works to keep you alive. While doing this, your body burns calories, even while you’re at rest! On top of that, you may even move around a little extra at the gym or wherever it may be, which may increase your total burned calories. And on top of THAT your body will burn more calories trying to recover from the sick workout you just completed! All of that really adds up! The number of calories you burn in a day is referred to as your Total Daily Energy Expenditure, or TDEE. If your daily calorie intake stays under your TDEE, it will most likely result in fat and/or muscle loss. If your daily calorie intake stays above your TDEE, it will most likely result in muscle and/or fat gain. Using this information hopefully will help you use this guide to its fullest extent! The workouts will challenge you, but your diet will ultimately show how you progress… so it’s important to be consistent!
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Mental
Health
With the way that society views bodies, your mental health is important throughout your fitness journey. Everyday there are advertisements catered to insecurities, and they encourage a negative view of different parts of your bodies, deemed as “flaws”, by society. I personally try to avoid picking out my flaws, and I debunk the term in my head. Who says I need to be shorter, taller, thinner, thicker? My own perception of myself is the most important one, and can help me shape a happy relationship with working out, food, and my body. With all of that being said, please be slow, steady, and gentle with yourself. There is a thin line between being proactive and being obsessive with eating habits and working out. Look out for yourself, constantly question and analyze why you’re doing what you’re doing. Is it for you? Is it to improve your health and wellness? Or is it to fit into the views that society has created? Always question the intention of an advertisement!
8
Building
Healthy Habits They say a habit takes 21 days of consistency to keep it up. I love to track my habits in a journal. I make a short list of daily goals to keep, and check them off as I complete them. Drink enough water? Check. Cook all of my own meals today? Check. Cardio? Check. Small things like this can help you to stay accountable. Try not to overwhelm yourself with goals though! Having too many may be unreasonable. Add a few new goals each week that don't require much work, and soon you'll find it pretty simple to balance everything. Maybe the first week, make it a goal to complete each workout and pay a little more attention to your food intake. Then week two, try to pay more attention to your food intake, complete each workout, and make it a goal to drink more water! Small tasks end up adding up and you'll be surprised how much you can improve your lifestyle. Motivation is a key concept that everyone thinks they are lacking. I like to avoid the word motivation, and use the word, “self-discipline” instead. Sure, seeing a photo or workout video on the internet may give you motivation every once in a while… but on those days where you’re feeling rough and don’t really want to move is when you’ll really need that self-discipline. You will have to learn to get yourself to the gym without wanting to. The one thing that will cause you to complete a task is the rewarding feeling of doing what you thought you couldn’t do. Would you rather be glad you did it or sad that you didn’t? Another good habit to have is to know your limit. Have you been on point with your diet all week? Great! Reward yourself with a portion of your favorite food. Have you been waking up early and going to bed at a reasonable hour daily? Amazing, reward yourself with time to relax and watch your favorite show. Been crushing your workouts for a week straight? Remember to rest and regroup, then be ready to begin again the next day or two. It’s all about finding a healthy balance, and not feeling negatively about the goals, workouts, or food that you set for yourself. Remember that treating yourself to a sweet or savory snack will not ruin all of your progress. Restricting until you can't stand it anymore may result in binging the sweets, or may harm your relationship with food. Fitness is sometimes a significant mental and physical struggle, but finding the best lifestyle for you is the end goal!
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Body Positivity I'd like to take this portion of the guide to remind you that you are wonderfully made, and you should remind yourself every moment you feel otherwise. There is nothing inherently wrong with you. Perception is a wild thing, and the way we perceive things can be vital to our self esteem. We may think everyone is staring at us, waiting for us to mess up. We might think we look like crap today because our bodies don't fit into our clothes. We might see a photo or advertisement featuring a beautiful, digitally altered, image of a body that isn't similar at all to ours. I want you to remember that a lot of the world is set up to make you feel lesser than you are, but it isn't true. Many people will give into the world's conventional beauty standards; they'll believe what they hear. This may come in the form of your mom telling you that if you don't shave, you're disgusting. It may come in the form of ads telling you your breath stinks and to use their product. It may be your boyfriend liking a photo of a beautiful girl, and you may perceive it as invalidating and start comparing yourself to her subconsciously. The quote, "Beauty is in the eye of the beholder," holds true even if it is cliché. You should be your only 'Beholder'. Society, peers, family, friends, relationships, etc. should not have a say in how you look or how you feel as a result of it. Work on being the best you, improve your own self based on your own goals and perception. Continually analyze your thoughts and feelings in regards to your body, advertisements, societal pressures, and anything that could make you feel lesser than. Being aware is the first step to realizing your worth. And you are WORTHY!
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Debunking
Myths
There are a lot of common misconceptions about our bodies. Knowing some of these things, will help you avoid wasting time, or working out in the wrong manner, with the wrong goals. Having knowledge on these may help you progress more quickly, with more confidence!
Spot Reduction. Spot reduction is the claim that body fat can be reduced from one specific area of the body, if you do exercises for that designated area.
False. I receive messages like, "If I do arm workouts, will I lose the fat on the back of my arms?" or a very common one, "If I do chest workouts, will the little fat by my armpits go away?" The simple answer is no. Bodies naturally hold fat in different places. You may naturally hold fat in your upper body, like your arms, breasts, trunk, etc. Or you may hold fat in your lower body, like your legs, glutes, etc. You may have fat evenly distributed throughout your body. Unfortunately, doing crunches will not make you lose fat on your waist. It may leave you sore with a strengthened core, but your abs will still be covered by the fat that exists there. Eating in a caloric deficit, as well as incorporating high intensity workouts that burn calories, will help you to lose fat.
Cardio is the only way to effectively lose fat.
False. Yes, cardio is a very effective way to burn calories. And yes, you will often burn more calories during cardio than during weight training. But, people often forget about the calories burned and the benefits of weight training. During a lifting session, you will burn calories. Research has also shown, that you continue to burn calories for hours after your lifting session. Weight training is also more effective at building muscle than cardio. As you build more muscle from weight training, your muscles burn more calories at rest than does fat tissue. Your resting metabolism may gradually increase from weight training. Keep this in mind when doing your workouts or planning a future workout!
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Weight lifting turns fat into muscle.
False. Fat and muscle are two very different tissues, and biologically, your fat will not turn into muscle from exercise. What happens is, as you gain more muscle with weight training, your body fat percentage will decrease depending on your nutrition intake. This is what people often refer to as 'toning'.
Losing fat is the only way to make your waist smaller. This one is the main reason why I never had the motivation to workout. I thought that since I was already skinny, there would be no point to working out, because I don't want to get smaller.
Nope! During my first year of weight lifting, my waist was 24 inches, and my hips were 38 inches. I was 135 lbs. Now, my waist is 26 inches, and my hips are 42 inches. I am 150 lbs. Yet, I continuously get the question of: "How did you lose the weight", or "What did you do to make your waist so much smaller". and I even receive the, "you're getting too much into this working out thing", "your waist is unhealthy", "you need to eat more." But I gained 15 lbs... this doesn't make sense.I did not lose weight to make my waist appear smaller! Proportions are a fancy illusion. For the year, I worked on lifting weights to sculpt and grow my full body. I built my back, arms, legs, glutes... but waists don't really gain muscle mass. Proportionally, my lower and upper body got much bigger, which comparatively, caused my waist to look smaller. People need to realize that working out isn't always about shrinking yourself, but it is about growing in the places you'd like to grow!
Lifting weights makes women bulky.
False. This mindset is also what kept me out of the gym for years and years. I never thought that lifting weights was even an option for me. I didn't want abs, I didn't want huge arms. Don't only women bodybuilders lift weights? Why would that interest me? I had no idea that I could sculpt my body to accentuate my natural bone structure or curves. I was just skinny, had no muscle mass, and thought... "well this is my body, that's it." I really thought increasing cardiovascular endurance was the only possible outcome for me at the gym... and man, was I limiting myself!
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Growing my muscles and learning about my body has given me the best feeling of sexiness, strength, power, and beauty. It's much more different to do simple tasks like carrying a backpack around, helping move things at work, unloading the dishwasher, holding my arm out for 3 minutes straight changing the radio station in the car, etc. I even feel like I walk with more purpose. I can notice with different movements, "Oh I'm activating my hamstrings more when I walk like this." I'm no longer shuffling my feet or activating as little muscles as possible with each step. Muscles also look different with different body compositions. I don't look totally ripped because I have a higher body fat percentage. If I had a lower fat percentage, different muscles would begin to pop. Without fat on my arms, my shoulders and biceps would be more prominent. I would have more abdominal definition, and you'd be able to notice muscles in my legs and back more. Women in body building also achieve their physiques through years and years of purposeful training. They have a goal, and they achieve it through RIGOROUS routine, training, and discipline. They aim to get to 10% body fat at times. The average woman is 25-31% body fat. To think you will simply get bulky from being a beginner in weight training is insulting to the hard dedicated work that these women put in.
The last myth to debunk is not necessarily a myth, but more of a topic of discussion. There are many different categories of fitness; Crossfit, body building, boxing, yoga, dance, weight training, running, cycling, calisthenics, athletic sports, to name a few. With all of these comes different goals, ideas of progression, do's and dont's. Which is why it is so DANG hard to figure out what you're doing wrong and right when you go to the gym. There is a conversation happening around weight training currently, regarding building muscle and losing fat at the same time. There is research proving one end to be correct, and research proving the other end to be correct. Before, many people claimed that losing fat and building muscle at the same time is near impossible. There were claims that only beginners or steroid users could experience this phenomenon called "body recomposition". This is why cycles of bulking (eating in a caloric surplus to gain muscle) or cutting (eating in a caloric deficit to lose fat) is currently so prominent in the fitness community. But recently, research has shown that even lifters with decades of experience are able to experience body recomposition. I'd like you to take this information with a grain of salt, because even I am testing this theory! Before, I was a firm believer in the bulk and cut cycle, but after reading other information, I figured I should try body recomp myself. I encourage you to research more to guide your decision on how you base your nutrition.
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14
QUADS
1 2 3 4
WORKOUT 1
4 Sets | 12 Reps
Hack Squat
2 Minutes rest time
Feet should be together during these. For more stabilization, try putting 5 lb plates beneath your heels.
4 Sets | 10 Reps
Leg Press
2 Minutes rest time
First 2 sets, keep feet low and together. Second 2 sets, feet should be low and apart.
3 Sets | 10 Reps; Failure
Leg Extension
2 Minutes rest time
For each set, do 10 reps, then drop the weight in half and rep until failure.
4 Sets | 12 Reps each leg
1 ½ Minutes rest time
Cable Hip Adduction
Do a slow eccentric movement, and a 1 second hold of the concentric movement. Slow on the way down, quick on the way up, 1 second hold when weight is up.
15
BACK
1 2 3 4
WORKOUT 2
4 Sets | 12 Reps
2 Minutes rest time
4 Sets | 12 Reps
2 Minutes rest time
3 Sets | 12 Reps
2 Minutes rest time
Wide-Grip Lat Pulldown
V-Bar Lat Pulldown
T-Bar Row Keep the movement slow and controlled
3 Sets | 12 Reps
Cable Row
2 Minutes rest time
16
SHOULDERS + CHEST
1 2 3 4 5
WORKOUT 3
3 Sets | 10 Reps
2 Minutes rest time
4 Sets | 10 Reps
2 Minutes rest time
4 Sets | 10 Reps
2 Minutes rest time
4 Sets | 12 Reps each arm
2 Minutes rest time
3 Sets | 10 Reps
2 Minutes rest time
Shoulder Press Machine
Alternating Dumbbell Front and Side Raise
Machine Fly
Single Arm Rear Delt Cable Fly
Incline Dumbbell Chest Press
17
GLUTES + HAMSTRINGS
1 2 3 4 5
WORKOUT 4
4 Sets | 12 Reps
2 Minutes rest time
4 Sets | 12 Reps
2 Minutes rest time
Hip Thrust
Leg Press
Feet should be further apart and placed higher.
4 Sets | 12 Reps
2 Minutes rest time
4 Sets | 12 Reps each arm
2-3 Minutes rest time
4 Sets | 12 Reps
2 Minutes rest time
Lying Hamstring Curl
Romanian Deadlift
Seated Calf Raise
18
ARMS
1 2 3 4
WORKOUT 2
4 Sets | 12 Reps
2 Minutes rest time
4 Sets | 12 Reps
2 Minutes rest time
4 Sets | 12 Reps
2 Minutes rest time
4 Sets | 12 Reps
2 Minutes rest time
Dumbbell Bicep Curl
Dumbbell Tricep Kickback
Dumbbell Hammer Curl
Cable Tricep Pushdown
19
20
QUADS
1 2 3 4
WORKOUT 1
4 Sets | 12 Reps
Hack Squat
2 Minutes rest time
Feet should be together during these. For more stabilization, try putting 5 lb plates beneath your heels.
4 Sets | 10 Reps
Leg Press
2 Minutes rest time
First 2 sets, keep feet low and together. Second 2 sets, feet should be low and apart.
3 Sets | 10 Reps; Failure
Leg Extension
2 Minutes rest time
For each set, do 10 reps, then drop the weight in half and rep until failure.
4 Sets | 12 Reps each leg
1 ½ Minutes rest time
Cable Hip Adduction
Do a slow eccentric movement, and a 1 second hold of the concentric movement. Slow on the way down, quick on the way up, 1 second hold when weight is up.
21
BACK
1 2 3 4
WORKOUT 2
4 Sets | 12 Reps
2 Minutes rest time
4 Sets | 12 Reps
2 Minutes rest time
3 Sets | 12 Reps
2 Minutes rest time
Wide-Grip Lat Pulldown
V-Bar Lat Pulldown
T-Bar Row
Keep the movement slow and controlled
3 Sets | 12 Reps
Cable Row
2 Minutes rest time
22
SHOULDERS + CHEST
1 2 3 4 5
WORKOUT 3
3 Sets | 10 Reps
2 Minutes rest time
4 Sets | 10 Reps
2 Minutes rest time
4 Sets | 10 Reps
2 Minutes rest time
4 Sets | 12 Reps each arm
2 Minutes rest time
3 Sets | 10 Reps
2 Minutes rest time
Shoulder Press Machine
Alternating Dumbbell Front and Side Raise
Machine Fly
Single Arm Rear Delt Cable Fly
Incline Dumbbell Chest Press
23
GLUTES + HAMSTRINGS
1 2 3 4 5
WORKOUT 4
4 Sets | 12 Reps
2 Minutes rest time
4 Sets | 12 Reps
2 Minutes rest time
Hip Thrust
Leg Press
Feet should be further apart and placed higher.
4 Sets | 12 Reps
2 Minutes rest time
4 Sets | 12 Reps each arm
2-3 Minutes rest time
4 Sets | 12 Reps
2 Minutes rest time
Lying Hamstring Curl
Romanian Deadlift
Seated Calf Raise
24
ARMS
1 2 3 4
WORKOUT 2
4 Sets | 12 Reps
2 Minutes rest time
4 Sets | 12 Reps
2 Minutes rest time
4 Sets | 12 Reps
2 Minutes rest time
4 Sets | 12 Reps
2 Minutes rest time
Dumbbell Bicep Curl
Dumbbell Tricep Kickback
Dumbbell Hammer Curl
Cable Tricep Pushdown
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26
QUADS
1 2 3 4 5 6
WORKOUT 1
3 Sets | 12 Reps
2 Minutes rest time
Free Bar Close Stance Squat
Feet should be together during these. For more stabilization, try putting 5 lb plates beneath your heels.
2 Sets | 12 Reps
Leg Press
1 Minute rest time
Feet should be low and together.
2 Sets | 12 Reps
Leg Press
1 Minute rest time
Feet should be low and apart
2 Sets | 10 Reps
Leg Extension
1 Minute rest time
Drop the weight in half, then keep repping them out until failure for each set.
3Sets | 10 Reps
1 Minute rest time
4 Sets | 12 Reps
2 Minutes rest time
Hip Adductor
Seated Calf Raise
27
BACK
1 2 3 4 5
WORKOUT 2
4 Sets | 12 Reps
2 Minutes rest time
4 Sets | 12 Reps
2 Minutes rest time
4 Sets | 15 Reps
2 Minutes rest time
Wide-Grip Lat Pulldown
Reverse-Grip Lat Pulldown
Cable Row Keep the movement slow and controlled
4 Sets | 15 Reps
2 Minutes rest time
3 Sets | 12 Reps
2 Minutes rest time
Standing Lat Pulldown
Dumbbell Shoulder Shrug
28
SHOULDERS + CHEST
1 2 3 4 5 6
WORKOUT 3
3 Sets | 12 Reps
2 Minutes rest time
2 Sets | 12 Reps
1 Minute rest time
2 Sets | 12 Reps
1 Minute rest time
2 Sets | 10 Reps
1 Minute rest time
3Sets | 10 Reps
1 Minute rest time
4 Sets | 12 Reps
2 Minutes rest time
Dumbbell Shoulder Press
Dumbbell Incline Chest Press
Dumbbell Lateral Raise
Dumbbell Single Arm Side Lateral Raise
Machine Chest Fly
Cable Face Pull
29
GLUTES + HAMSTRINGS
1 2 3 4 5
4 Sets | 12 Reps
Leg Press
WORKOUT 4
2 Minutes rest time
Feet should be further apart and placed higher.
3 Sets | 12 Reps
2 Minutes rest time
Romanian Deadlift
Keep these slow and controlled on the way down; Quick, powerful, and controllled on the way up.
2 Sets | 12 Reps ; Failure
2 Minutes rest time
Lying Hamstring Curl
Begin the set at a higher weight, do 12 reps, then drop the weight in half and keep repping them out until failure for each set.
3 Sets | 15 Reps
2-3 Minutes rest time
2 Sets | Until failure
2 Minutes rest time
Standing Calf Raise
Walking Lunge
Lunge until failure! This is your finisher. You also have the option of using a barbell for added weight. If you don't have a place in your gym, you can go outside and do these!
30
ARMS
1 2 3 4 5
WORKOUT 5
4 Sets | 12 Reps
2 Minutes rest time
4 Sets | 12 Reps
2 Minutes rest time
4 Sets | 12 Reps
2 Minutes rest time
4 Sets | 12 Reps
2 Minutes rest time
2 Sets | Until failure
2 Minutes rest time
Dumbbell Bicep Curl
Dumbbell Overhead Tricep Extension
Cable Bicep Curl
Cable Tricep Pushdown
Tricep Dip on Bench
31
32
QUADS
1 2 3 4 5 6
WORKOUT 1
3 Sets | 12 Reps
2 Minutes rest time
Free Bar Close Stance Squat
Feet should be together during these. For more stabilization, try putting 5 lb plates beneath your heels.
2 Sets | 12 Reps
Leg Press
1 Minute rest time
Feet should be low and together.
2 Sets | 12 Reps
Leg Press
1 Minute rest time
Feet should be low and apart
2 Sets | 10 Reps
Leg Extension
1 Minute rest time
Drop the weight in half, then keep repping them out until failure for each set.
3Sets | 10 Reps
1 Minute rest time
4 Sets | 12 Reps
2 Minutes rest time
Hip Adductor
Seated Calf Raise
33
BACK
1 2 3 4 5
WORKOUT 2
4 Sets | 12 Reps
2 Minutes rest time
4 Sets | 12 Reps
2 Minutes rest time
4 Sets | 15 Reps
2 Minutes rest time
Wide-Grip Lat Pulldown
Reverse-Grip Lat Pulldown
Cable Row Keep the movement slow and controlled
4 Sets | 15 Reps
2 Minutes rest time
3 Sets | 12 Reps
2 Minutes rest time
Standing Lat Pulldown
Dumbbell Shoulder Shrug
34
SHOULDERS + CHEST
1 2 3 4 5 6
WORKOUT 3
3 Sets | 12 Reps
2 Minutes rest time
2 Sets | 12 Reps
1 Minute rest time
2 Sets | 12 Reps
1 Minute rest time
2 Sets | 10 Reps
1 Minute rest time
3 Sets | 10 Reps
1 Minute rest time
4 Sets | 12 Reps
2 Minutes rest time
Dumbbell Shoulder Press
Dumbbell Incline Chest Press
Dumbbell Lateral Raise
Dumbbell Single Arm Side Lateral Raise
Machine Chest Fly
Cable Face Pull
35
GLUTES + HAMSTRINGS
1 2 3 4 5
4 Sets | 12 Reps
Leg Press
WORKOUT 4
2 Minutes rest time
Feet should be further apart and placed higher.
3 Sets | 12 Reps
2 Minutes rest time
Romanian Deadlift
Keep these slow and controlled on the way down; Quick, powerful, and controllled on the way up.
2 Sets | 12 Reps ; Failure
2 Minutes rest time
Lying Hamstring Curl
Begin the set at a higher weight, do 12 reps, then drop the weight in half and keep repping them out until failure for each set.
3 Sets | 15 Reps
2-3 Minutes rest time
2 Sets | Until failure
2 Minutes rest time
Standing Calf Raise
Walking Lunge
Lunge until failure! This is your finisher. You also have the option of using a barbell for added weight. If you don't have a place in your gym, you can go outside and do these!
36
ARMS
1 2 3 4 5
WORKOUT 5
4 Sets | 12 Reps
2 Minutes rest time
4 Sets | 12 Reps
2 Minutes rest time
4 Sets | 12 Reps
2 Minutes rest time
4 Sets | 12 Reps
2 Minutes rest time
2 Sets | Until failure
2 Minutes rest time
Dumbbell Bicep Curl
Dumbbell Overhead Tricep Extension
Cable Bicep Curl
Cable Tricep Pushdown
Tricep Dip on Bench
37
38
QUADS
1 2 3 4 5 6
WORKOUT 1
3 Sets | 12, 10, 8 Reps
2 Minutes rest
Free Bar Close Stance Squat
Increase weight with each set. Feet should be together during these. For more stabilization, try putting 5 lb plates beneath your
2 Sets | 12 Reps
Leg Press
1 Minute rest time
Feet should be low and together.
2 Sets | 12 Reps
Leg Press
1 Minute rest time
Feet should be low and apart
3 Sets | 10 Reps
Leg Extension
1 Minute rest time
Drop the weight in half, then keep repping them out until failure for each set.
3 Sets | 10 Reps
1 Minute rest time
4 Sets | 12 Reps
2 Minutes rest time
Hip Adductor
Seated Calf Raise
First Set: Toes pointed forward. Second Set: Toes pointing inward. Third set: Toes pointing outward.
39
BACK
1 2 3 4 5
WORKOUT 2
3 Sets | 12, 10, 8 Reps
2 Minutes rest time
Wide-Grip Lat Pulldown Increase weight with each set.
4 Sets | 12 Reps
2 Minutes rest time
4 Sets | 15 Reps
2 Minutes rest time
V-Bar Lat Pulldown
Cable Row
Increase weight with each set. Keep the movement slow and controlled
4 Sets | 15 Reps
2 Minutes rest time
3 Sets | 12 Reps
2 Minutes rest time
Standing Lat Pulldown
Dumbbell Shoulder Shrug
40
SHOULDERS + CHEST
1 2 3 4 5
3 Sets | 12, 10, 8 Reps
WORKOUT 3
2 Minutes rest time
Dumbbell Shoulder Press Increase weight with each set.
2 Sets | 12, 10, 8 Reps
2 Minutes rest time
Dumbbell Incline Chest Press Increase weight with each set.
4 Sets | 10 Reps
2 Minutes rest time
4 Sets | 10 Reps
2 Minutes rest time
3 Sets | 12; 12 Reps
2 Minutes rest time
Dumbbell Lateral Raise
Cable Single Arm Side Lateral Raise
EZ Bar Upright Row; Reverse Machine Fly
As soon as you complete your set, go into reverse machine flyes.
6
2 Sets | Until failure
2 Minutes rest time
Machine Chest Fly
41
GLUTES + HAMSTRINGS
1 2 3 4 5
3 Sets | 12, 10, 8 Reps
Leg Press
WORKOUT 4
2 Minutes rest time
Increase weight with each set. Feet should be further apart and placed higher.
3 Sets | 12 Reps
2 Minutes rest time
Romanian Deadlift
Keep these slow and controlled on the way down; Quick, powerful, and controllled on the way up.
2 Sets | 12 Reps ; Failure
2 Minutes rest time
Lying Hamstring Curl
Begin the set at a higher weight, do 12 reps, then drop the weight in half and keep repping them out until failure for each set.
3 Sets | 15 Reps
2-3 Minutes rest time
Standing Calf Raise
First set: Toes pointed forward. Second set: Toes pointed inward. Third set: Toes pointed outward.
2 Sets | Until failure
Walking Lunge
2 Minutes rest time
Lunge until failure! This is your finisher. You also have the option of using a barbell for added weight. If you don't have a place in your gym, you can go outside and do these!
42
ARMS
1 2 3 4 5
WORKOUT 5
3 Sets | 12, 10, 8 Reps
2 Minutes rest time
4 Sets | 12 Reps
2 Minutes rest time
4 Sets | 12 Reps
2 Minutes rest time
3 Sets | 12, 10, 8 Reps
2 Minutes rest time
2 Sets | Until failure
2 Minutes rest time
Dumbbell Bicep Curl
Dumbbell Overhead Tricep Extension
Cable Bicep Curl
Cable Tricep Pushdown
Tricep Dip on Bench
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44
QUADS
WORKOUT 1
3 Sets | 12, 10, 8 Reps
1 2 3 4 5 6
2 Minutes rest time
Free Bar Close Stance Squat
Increase weight with each set. Feet should be together during these. For more stabilization, try putting 5 lb plates beneath your heels.
2 Sets | 12 Reps
Leg Press
1 Minute rest time
Feet should be low and together.
2 Sets | 12 Reps
Leg Press
1 Minute rest time
Feet should be low and apart
3 Sets | 10 Reps
Leg Extension
1 Minute rest time
Drop the weight in half, then keep repping them out until failure for each set.
3 Sets | 10 Reps
1 Minute rest time
4 Sets | 12 Reps
2 Minutes rest time
Hip Adductor
Seated Calf Raise
First Set: Toes pointed forward. Second Set: Toes pointing inward. Third set: Toes pointing outward.
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BACK
1 2 3 4 5 6
WORKOUT 2
4 Sets | 10-12 Reps
2 Minutes rest time
Assisted Pull-Up Increase weight with each set.
3 Sets | 12, 10, 8 Reps
2 Minutes rest time
3 Sets | 12 Reps
2 Minutes rest time
3 Sets | 8-10 Reps
2 Minutes rest time
4 Sets | 10 Reps
2 Minutes rest time
2 Sets | 12 Reps
2 Minutes rest time
Cable Row
Single Arm Bent Over Dumbbell Row
Wide-Grip Lat Pulldown
Standing Lat Pushdown
Dumbbell Seated Shoulder Shrug
Both sets do 10 reps, then drop weight in half and go until failure.
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SHOULDERS + CHEST
1 2 3 4 5 6
3 Sets | 12 Reps
WORKOUT 3
2 Minutes rest time
Dumbbell Shoulder Press Increase weight with each set.
2 Sets | 12 Reps
Dumbbell Flat Chest Press
2 Minutes rest time
Increase weight with each set.
2 Sets | 12 Reps
2 Minutes rest time
Plate Front Raise Grip the weight from the top
2 Sets | 10 Reps
2 Minutes rest time
3Sets | 10 Reps
2 Minutes rest time
4 Sets | 12 Reps
2 Minutes rest time
Reverse Machine Fly
Cable Single Arm Side Lateral Raise
Cable Chest Fly
Each set do 10 reps, then drop the weight in half and go until failure.
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GLUTES + HAMSTRINGS
1 2 3 4
3 Sets | 10 Reps
2 Minutes rest time
3 Sets | 12, 10, 8 Reps
2 Minutes rest time
Hip Thrust
Wide-Stance Leg Press
Place feet wide and higher up on foot board. Increase weight with each set.
2 Sets | 12 Reps; Failure
2 Minutes rest time
Standing Hamstring Curl Begin the set at a higher weight, do 12 reps, then drop the weight in half and keep repping them out until failure for each set.
3 Sets | 12 Reps
Cable Kickback
2 Minutes rest time
First set: Toes pointed forward. Second set: Toes pointed inward. Third set: Toes pointed outward.
2 Sets | 10 Reps each leg
5
WORKOUT 4
2 Minutes rest time
Smith Machine Alternating Lunge
Lunge until failure! This is your finisher. You also have the option of using a barbell for added weight. If you don't have a place in your gym, you can go outside and do these!
48
ARMS
1 2 3 4 5
WORKOUT 5
3 Sets | 10 Reps
2 Minutes rest time
3 Sets | 12 Reps
2 Minutes rest time
3 Sets | 12, 10, 8 Reps
2 Minutes rest time
Barbell Preacher Curl
Barbell Reverse Curl
Tricep Cable Pushdown Increase weight with each set.
3 Sets | 12 Reps
2 Minutes rest time
3 Sets | 12 Reps
2 Minutes rest time
Overhead Cable Tricep Extension
Machine Tricep Dip
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50
QUADS
WORKOUT 1
3 Sets | 12, 10, 8 Reps
1 2 3 4 5 6
2 Minutes rest time
Free Bar Close Stance Squat
Increase weight with each set. Feet should be together during these. For more stabilization, try putting 5 lb plates beneath your heels.
2 Sets | 12 Reps
Leg Press
1 Minute rest time
Feet should be low and together.
2 Sets | 12 Reps
Leg Press
1 Minute rest time
Feet should be low and apart
3 Sets | 10 Reps
Leg Extension
1 Minute rest time
Drop the weight in half, then keep repping them out until failure for each set.
3 Sets | 10 Reps
1 Minute rest time
4 Sets | 12 Reps
2 Minutes rest time
Hip Adductor
Seated Calf Raise
First Set: Toes pointed forward. Second Set: Toes pointing inward. Third set: Toes pointing outward.
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BACK
1 2 3 4 5 6
WORKOUT 2
4 Sets | 10-12 Reps
2 Minutes rest time
Assisted Pull-Up Increase weight with each set.
3 Sets | 12, 10, 8 Reps
2 Minutes rest time
3 Sets | 12 Reps
2 Minutes rest time
3 Sets | 8-10 Reps
2 Minutes rest time
4 Sets | 10 Reps
2 Minutes rest time
2 Sets | 12 Reps
2 Minutes rest time
Cable Row
Single Arm Bent Over Dumbbell Row
Wide-Grip Lat Pulldown
Standing Lat Pushdown
Dumbbell Seated Shoulder Shrug
Both sets do 10 reps, then drop weight in half and go until failure.
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SHOULDERS + CHEST
1 2 3 4 5 6
3 Sets | 12 Reps
WORKOUT 3
2 Minutes rest time
Dumbbell Shoulder Press Increase weight with each set.
2 Sets | 12 Reps
Dumbbell Flat Chest Press
2 Minutes rest time
Increase weight with each set.
2 Sets | 12 Reps
2 Minutes rest time
Plate Front Raise Grip the weight from the top
2 Sets | 10 Reps
2 Minutes rest time
3Sets | 10 Reps
2 Minutes rest time
4 Sets | 12 Reps
2 Minutes rest time
Reverse Machine Fly
Cable Single Arm Side Lateral Raise
Cable Chest Fly
Each set do 10 reps, then drop the weight in half and go until failure.
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GLUTES + HAMSTRINGS
1 2 3 4
3 Sets | 10 Reps
2 Minutes rest time
3 Sets | 12, 10, 8 Reps
2 Minutes rest time
Hip Thrust
Wide-Stance Leg Press
Place feet wide and higher up on foot board. Increase weight with each set.
2 Sets | 12 Reps; Failure
2 Minutes rest time
Standing Hamstring Curl Begin the set at a higher weight, do 12 reps, then drop the weight in half and keep repping them out until failure for each set.
3 Sets | 12 Reps
Cable Kickback
2 Minutes rest time
First set: Toes pointed forward. Second set: Toes pointed inward. Third set: Toes pointed outward.
2 Sets | 10 Reps each leg
5
WORKOUT 4
2 Minutes rest time
Smith Machine Alternating Lunge
Lunge until failure! This is your finisher. You also have the option of using a barbell for added weight. If you don't have a place in your gym, you can go outside and do these!
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ARMS
1 2 3 4 5
WORKOUT 5
3 Sets | 10 Reps
2 Minutes rest time
3 Sets | 12 Reps
2 Minutes rest time
3 Sets | 12, 10, 8 Reps
2 Minutes rest time
Barbell Preacher Curl
Barbell Reverse Curl
Tricep Cable Pushdown Increase weight with each set.
3 Sets | 12 Reps
2 Minutes rest time
Overhead Cable Tricep Extension
3 Sets | 12 Reps
2 Minutes rest time
Machine Tricep Dip
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56
QUADS
1
WORKOUT 1
3 Sets | 12, 10, 8 Reps
2 Minutes rest time
Smith Machine Close Stance Squat Increase the weight with each set.
2 3 4 5 6
3 Sets | 12, 10, 8 Reps
Leg Press
2 Minutes rest time
Feet should be low and apart. Increase the weight with each set.
2 Sets | 12 Reps
2 Minute rest time
Bulgarian Split Squat Do 2x12 each leg.
3 Sets | 15 Reps
2 Minute rest time
3 Sets | 12, 10, 8 Reps
2 Minutes rest time
Leg Extension
Hip Adductor
Squeeze each rep together for 2 seconds. Increase weight with each set.
2 Sets | 10 Reps
2 Minutes rest time
Seated Calf Raise
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BACK
1 2 3 4 5 6
WORKOUT 2
4 Sets | 10-12 Reps
2 Minutes rest time
Assisted Pull-Up Increase weight with each set.
3 Sets | 12, 10, 8 Reps
2 Minutes rest time
3 Sets | 12 Reps
2 Minutes rest time
3 Sets | 8-10 Reps
2 Minutes rest time
4 Sets | 10 Reps
2 Minutes rest time
2 Sets | 12 Reps
2 Minutes rest time
Cable Row
Single Arm Bent Over Dumbbell Row
Wide-Grip Lat Pulldown
Standing Lat Pushdown
Dumbbell Seated Shoulder Shrug
Both sets do 10 reps, then drop weight in half and go until failure.
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SHOULDERS + CHEST
1 2
3 Sets | 12, 10, 8 Reps
2 Minutes rest time
Dumbbell Shoulder Press For the last set, do 8 reps, drop the weight in half and rep until failure.
3 Sets | 12 Reps
2 Minutes rest time
Plate Front Raise Grip the weight from the top
3 Sets | 12, 10, 8 Reps
2 Minutes rest time
3
Dumbbell Incline Chest Press
4
3 Sets | 10 Reps
5 6 7
WORKOUT 3
For the last set, do 8 reps, drop the weight in half and rep until failure.
2 Minutes rest time
Reverse Machine Fly
For each set, do 10 reps, then drop the weight in half and rep until failure.
3 Sets | 10 Reps
2 Minutes rest time
2 Sets | 10 Reps
2 Minutes rest time
Cable Single Arm Side Lateral Raise
Cable Face Pull
Each set do 10 reps, then drop the weight in half and go until failure.
3 Sets | 10 Reps
Cable Chest Fly
2 Minutes rest time
Each set do 10 reps, then drop the weight in half and go until failure.
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GLUTES + HAMSTRINGS
1 2 3 4
3 Sets | 12, 10, 8 Reps
Hip Thrust
2 Minutes rest time
For the last set, do 8 reps, then drop the weight in half and rep until failure. Increase the weight for each set.
3 Sets | 12 Reps
2 Minutes rest time
Wide-Stance Leg Press
Place feet wide and higher up on foot board. Increase weight with each set.
2 Sets | 12 Reps; Failure
2 Minutes rest time
Standing Hamstring Curl Begin the set at a higher weight, do 12 reps, then drop the weight in half and keep repping them out until failure for each set.
3 Sets | 12 Reps
Cable Kickback
2 Minutes rest time
First set: Toes pointed forward. Second set: Toes pointed inward. Third set: Toes pointed outward.
2 Sets | 10 Reps each leg
5
WORKOUT 4
2 Minutes rest time
Smith Machine Alternating Lunge
Lunge until failure! This is your finisher. You also have the option of using a barbell for added weight. If you don't have a place in your gym, you can go outside and do these!
60
ARMS
1 2 3 4 5
WORKOUT 5
3 Sets | 12, 10, 8 Reps
2 Minutes rest time
Barbell Preacher Curl
For the last set, do 8 reps, then drop the weight in half and rep until failure.
3 Sets | 12 Reps
2 Minutes rest time
3 Sets | 12, 10, 8 Reps
2 Minutes rest time
Barbell Reverse Curl
Tricep Cable Pushdown
For the last set, do 8 reps, then drop the weight in half and rep until failure.
3 Sets | 12 Reps
2 Minutes rest time
Overhead Cable Tricep Extension
3 Sets | 12 Reps
2 Minutes rest time
Machine Tricep Dip
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Definitions Set
A collection of reps. Tend to be made up of continuous repetitions of a given exercise, followed by a rest period before another set is completed or the trainer moves onto another exercise.
Repetition/ Rep Drop Set
A repetition is one full completion of the exercise movement.
Super Set
A superset is when you do two exercises back to back with little to no rest between them.
Circuit
One completion of all prescribed exercises in the circuit. When one circuit is complete, one begins the first exercise again for the next circuit.
Compound Exercise
Compound exercises are exercises that work multiple muscle groups at the same time. For example, a squat is a compound exercise that works the quadriceps, glutes, and calves.
DOMS (Delayed
The pain and stiffness felt in muscles several hours to days after unaccustomed or strenuous exercise.
Onset Muscle Soreness)
A technique for continuing an exercise with a lower weight once muscle failure has been achieved at a higher weight.
HIIT (High Intensity A form of interval training, a cardiovascular exercise strategy alternating short periods of intense anaerobic exercise with less intense recovery periods.
Interval Training)
Hypertrophy
Muscle hypertrophy is a term for the growth and increase of the size of muscle cells.
Proprioception
Perception or awareness of the position and movement of the body.
TDEE (Total Daily
Your total daily energy expenditure (TDEE) is the total number of calories you burn each day.
Energy Expenditure)
Macronutrients
Nutrients that your body requires in large amounts for normal growth and development — namely, carbs, fats and proteins.
Micronutrients
Nutrients that your body only needs in small amounts, such as vitamins and minerals.
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by Alice Klomp
Foreword Anatomy Cardio Nutrition Calories Mental Health Building Healthy Habits Body Positivity Debunking Myths Workout - Week 1 Workout - Week 2 Workout - Week 3 Workout - Week 4 Workout - Week 5 Workout - Week 6 Workout - Week 7 Workout - Week 8 Definitions of difficult words
3 4 5 6 7 8 9 10 11 12 13 14 18 22 26 30 34 39 44 48 2
I’m so excited to finally be able to help people on a more personal level. I can’t wait to help you achieve your goals and guide you to be the best possible version of yourself! I know what it’s like to be a beginner, and it can be horribly discouraging. My guides allow for the user to take the steps to reach consistency and progress, while skipping some of the more difficult tasks with mentality. There are a lot of misconceptions about diet and working out that can lead you running in circles, and I hope I can prevent you from doing that, and get you directly where you need to be! Thanks for believing in me
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Anatomy
All skeletons develop differently. Bone structure varies from person to person and may determine a lot of your body’s shape. It can determine how wide your hips are or how small your waist is. It may determine the size of your rib cage. It can determine if you have broad shoulders, and the list goes on! These are all genetic traits that you cannot really control. While you cannot control your bone structure, you can control your muscle growth and fat loss. This guide will help you in accentuating your natural body shape by building your muscles as well as losing fat!
4
Cardio Cardiovascular health is very important! Warming up and/or cooling down with your workouts is a great idea for everyone using the guide. I recommend incorporating stretching and brief 5-10 minute cardio with each day. I wanted this guide to be accommodating for every body type and for every goal. That being said, I did not include a significant cardio schedule. If your goal is to grow muscle, you must eat more calories than you burn each day. If you would like to lose fat, you must burn more calories than you eat each day. I’ll include detailed explanation on nutrition, fat loss, and muscle gain in the next pages!
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Nutrition I don’t like diets. Diets make me nervous, and I think they are a slippery slope. I’m all about balance, happiness, and control of emotions. I do not like very restrictive diets or diets that aren’t beneficial to your physical, mental, and emotional health. Instead of thinking of a diet as restrictive, I like to think of diets with this definition:
di·et 1 /ˈdīət/ the kinds of food that a person, animal, or community habitually eats. I am not a dietician, nor am I a nutritionist. Some of the advice and information I am giving in this guide is based upon the training I received through the National Academy of Sports Medicine. A lot of the advice is based upon my personal experiences, as well as what I have observed in the fitness and bodybuilding community. I track my food intake with a diet referred to as If It Fits Your Macros (IIFYM). Macronutrients are the building blocks of your diet. Protein, carbohydrates, and fats are what compose the calories of your diet, and each macronutrient helps the body in a specific way! Protein is a great macro that will keep you satiated and will aid in muscle growth. Carbohydrates fuel your workouts. They are made into glucose which your body will use for energy! I love to eat carbs before and after my workouts to fuel and reenergize. Fats are very important as well. Fats are used to store energy in the body, as well as to insulate and protect our vital organs! I use a food scale to measure my food intake, which makes tracking a lot easier. My favorite app to use to track my macros is Myfitnesspal. It’s so helpful because you can scan a barcode and bam your food pops up! If you don’t feel comfortable, you don’t have to get extreme and measure your meals! Slow and steady wins the race, don’t overwhelm or complicate yourself. Just being aware of what you’re putting into your body can be enough to have progress!
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Calories I mentioned before, your calorie intake should be based upon your goals. If you’d like to gain muscle, you must eat more calories than you burn during your workouts. If you’d like to lose body fat, you must burn more calories than you eat. Now, this doesn’t mean your fit watch or treadmill will read, “2,000 calories burned”, after you’ve finished... It’s a bit deeper! Everyday, your body constantly works to keep you alive. While doing this, your body burns calories, even while you’re at rest! On top of that, you may even move around a little extra at the gym or wherever it may be, which may increase your total burned calories. And on top of THAT your body will burn more calories trying to recover from the sick workout you just completed! All of that really adds up! The number of calories you burn in a day is referred to as your Total Daily Energy Expenditure, or TDEE. If your daily calorie intake stays under your TDEE, it will most likely result in fat and/or muscle loss. If your daily calorie intake stays above your TDEE, it will most likely result in muscle and/or fat gain. Using this information hopefully will help you use this guide to its fullest extent! The workouts will challenge you, but your diet will ultimately show how you progress… so it’s important to be consistent!
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Mental
Health
With the way that society views bodies, your mental health is important throughout your fitness journey. Everyday there are advertisements catered to insecurities, and they encourage a negative view of different parts of your bodies, deemed as “flaws”, by society. I personally try to avoid picking out my flaws, and I debunk the term in my head. Who says I need to be shorter, taller, thinner, thicker? My own perception of myself is the most important one, and can help me shape a happy relationship with working out, food, and my body. With all of that being said, please be slow, steady, and gentle with yourself. There is a thin line between being proactive and being obsessive with eating habits and working out. Look out for yourself, constantly question and analyze why you’re doing what you’re doing. Is it for you? Is it to improve your health and wellness? Or is it to fit into the views that society has created? Always question the intention of an advertisement!
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Building
Healthy Habits They say a habit takes 21 days of consistency to keep it up. I love to track my habits in a journal. I make a short list of daily goals to keep, and check them off as I complete them. Drink enough water? Check. Cook all of my own meals today? Check. Cardio? Check. Small things like this can help you to stay accountable. Try not to overwhelm yourself with goals though! Having too many may be unreasonable. Add a few new goals each week that don't require much work, and soon you'll find it pretty simple to balance everything. Maybe the first week, make it a goal to complete each workout and pay a little more attention to your food intake. Then week two, try to pay more attention to your food intake, complete each workout, and make it a goal to drink more water! Small tasks end up adding up and you'll be surprised how much you can improve your lifestyle. Motivation is a key concept that everyone thinks they are lacking. I like to avoid the word motivation, and use the word, “self-discipline” instead. Sure, seeing a photo or workout video on the internet may give you motivation every once in a while… but on those days where you’re feeling rough and don’t really want to move is when you’ll really need that self-discipline. You will have to learn to get yourself to the gym without wanting to. The one thing that will cause you to complete a task is the rewarding feeling of doing what you thought you couldn’t do. Would you rather be glad you did it or sad that you didn’t? Another good habit to have is to know your limit. Have you been on point with your diet all week? Great! Reward yourself with a portion of your favorite food. Have you been waking up early and going to bed at a reasonable hour daily? Amazing, reward yourself with time to relax and watch your favorite show. Been crushing your workouts for a week straight? Remember to rest and regroup, then be ready to begin again the next day or two. It’s all about finding a healthy balance, and not feeling negatively about the goals, workouts, or food that you set for yourself. Remember that treating yourself to a sweet or savory snack will not ruin all of your progress. Restricting until you can't stand it anymore may result in binging the sweets, or may harm your relationship with food. Fitness is sometimes a significant mental and physical struggle, but finding the best lifestyle for you is the end goal!
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Body Positivity I'd like to take this portion of the guide to remind you that you are wonderfully made, and you should remind yourself every moment you feel otherwise. There is nothing inherently wrong with you. Perception is a wild thing, and the way we perceive things can be vital to our self esteem. We may think everyone is staring at us, waiting for us to mess up. We might think we look like crap today because our bodies don't fit into our clothes. We might see a photo or advertisement featuring a beautiful, digitally altered, image of a body that isn't similar at all to ours. I want you to remember that a lot of the world is set up to make you feel lesser than you are, but it isn't true. Many people will give into the world's conventional beauty standards; they'll believe what they hear. This may come in the form of your mom telling you that if you don't shave, you're disgusting. It may come in the form of ads telling you your breath stinks and to use their product. It may be your boyfriend liking a photo of a beautiful girl, and you may perceive it as invalidating and start comparing yourself to her subconsciously. The quote, "Beauty is in the eye of the beholder," holds true even if it is cliché. You should be your only 'Beholder'. Society, peers, family, friends, relationships, etc. should not have a say in how you look or how you feel as a result of it. Work on being the best you, improve your own self based on your own goals and perception. Continually analyze your thoughts and feelings in regards to your body, advertisements, societal pressures, and anything that could make you feel lesser than. Being aware is the first step to realizing your worth. And you are WORTHY!
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Debunking
Myths
There are a lot of common misconceptions about our bodies. Knowing some of these things, will help you avoid wasting time, or working out in the wrong manner, with the wrong goals. Having knowledge on these may help you progress more quickly, with more confidence!
Spot Reduction. Spot reduction is the claim that body fat can be reduced from one specific area of the body, if you do exercises for that designated area.
False. I receive messages like, "If I do arm workouts, will I lose the fat on the back of my arms?" or a very common one, "If I do chest workouts, will the little fat by my armpits go away?" The simple answer is no. Bodies naturally hold fat in different places. You may naturally hold fat in your upper body, like your arms, breasts, trunk, etc. Or you may hold fat in your lower body, like your legs, glutes, etc. You may have fat evenly distributed throughout your body. Unfortunately, doing crunches will not make you lose fat on your waist. It may leave you sore with a strengthened core, but your abs will still be covered by the fat that exists there. Eating in a caloric deficit, as well as incorporating high intensity workouts that burn calories, will help you to lose fat.
Cardio is the only way to effectively lose fat.
False. Yes, cardio is a very effective way to burn calories. And yes, you will often burn more calories during cardio than during weight training. But, people often forget about the calories burned and the benefits of weight training. During a lifting session, you will burn calories. Research has also shown, that you continue to burn calories for hours after your lifting session. Weight training is also more effective at building muscle than cardio. As you build more muscle from weight training, your muscles burn more calories at rest than does fat tissue. Your resting metabolism may gradually increase from weight training. Keep this in mind when doing your workouts or planning a future workout!
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Weight lifting turns fat into muscle.
False. Fat and muscle are two very different tissues, and biologically, your fat will not turn into muscle from exercise. What happens is, as you gain more muscle with weight training, your body fat percentage will decrease depending on your nutrition intake. This is what people often refer to as 'toning'.
Losing fat is the only way to make your waist smaller. This one is the main reason why I never had the motivation to workout. I thought that since I was already skinny, there would be no point to working out, because I don't want to get smaller.
Nope! During my first year of weight lifting, my waist was 24 inches, and my hips were 38 inches. I was 135 lbs. Now, my waist is 26 inches, and my hips are 42 inches. I am 150 lbs. Yet, I continuously get the question of: "How did you lose the weight", or "What did you do to make your waist so much smaller". and I even receive the, "you're getting too much into this working out thing", "your waist is unhealthy", "you need to eat more." But I gained 15 lbs... this doesn't make sense.I did not lose weight to make my waist appear smaller! Proportions are a fancy illusion. For the year, I worked on lifting weights to sculpt and grow my full body. I built my back, arms, legs, glutes... but waists don't really gain muscle mass. Proportionally, my lower and upper body got much bigger, which comparatively, caused my waist to look smaller. People need to realize that working out isn't always about shrinking yourself, but it is about growing in the places you'd like to grow!
Lifting weights makes women bulky.
False. This mindset is also what kept me out of the gym for years and years. I never thought that lifting weights was even an option for me. I didn't want abs, I didn't want huge arms. Don't only women bodybuilders lift weights? Why would that interest me? I had no idea that I could sculpt my body to accentuate my natural bone structure or curves. I was just skinny, had no muscle mass, and thought... "well this is my body, that's it." I really thought increasing cardiovascular endurance was the only possible outcome for me at the gym... and man, was I limiting myself!
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Growing my muscles and learning about my body has given me the best feeling of sexiness, strength, power, and beauty. It's much more different to do simple tasks like carrying a backpack around, helping move things at work, unloading the dishwasher, holding my arm out for 3 minutes straight changing the radio station in the car, etc. I even feel like I walk with more purpose. I can notice with different movements, "Oh I'm activating my hamstrings more when I walk like this." I'm no longer shuffling my feet or activating as little muscles as possible with each step. Muscles also look different with different body compositions. I don't look totally ripped because I have a higher body fat percentage. If I had a lower fat percentage, different muscles would begin to pop. Without fat on my arms, my shoulders and biceps would be more prominent. I would have more abdominal definition, and you'd be able to notice muscles in my legs and back more. Women in body building also achieve their physiques through years and years of purposeful training. They have a goal, and they achieve it through RIGOROUS routine, training, and discipline. They aim to get to 10% body fat at times. The average woman is 25-31% body fat. To think you will simply get bulky from being a beginner in weight training is insulting to the hard dedicated work that these women put in.
The last myth to debunk is not necessarily a myth, but more of a topic of discussion. There are many different categories of fitness; Crossfit, body building, boxing, yoga, dance, weight training, running, cycling, calisthenics, athletic sports, to name a few. With all of these comes different goals, ideas of progression, do's and dont's. Which is why it is so DANG hard to figure out what you're doing wrong and right when you go to the gym. There is a conversation happening around weight training currently, regarding building muscle and losing fat at the same time. There is research proving one end to be correct, and research proving the other end to be correct. Before, many people claimed that losing fat and building muscle at the same time is near impossible. There were claims that only beginners or steroid users could experience this phenomenon called "body recomposition". This is why cycles of bulking (eating in a caloric surplus to gain muscle) or cutting (eating in a caloric deficit to lose fat) is currently so prominent in the fitness community. But recently, research has shown that even lifters with decades of experience are able to experience body recomposition. I'd like you to take this information with a grain of salt, because even I am testing this theory! Before, I was a firm believer in the bulk and cut cycle, but after reading other information, I figured I should try body recomp myself. I encourage you to research more to guide your decision on how you base your nutrition.
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14
QUADS
1 2 3 4
WORKOUT 1
4 Sets | 12 Reps
Hack Squat
2 Minutes rest time
Feet should be together during these. For more stabilization, try putting 5 lb plates beneath your heels.
4 Sets | 10 Reps
Leg Press
2 Minutes rest time
First 2 sets, keep feet low and together. Second 2 sets, feet should be low and apart.
3 Sets | 10 Reps; Failure
Leg Extension
2 Minutes rest time
For each set, do 10 reps, then drop the weight in half and rep until failure.
4 Sets | 12 Reps each leg
1 ½ Minutes rest time
Cable Hip Adduction
Do a slow eccentric movement, and a 1 second hold of the concentric movement. Slow on the way down, quick on the way up, 1 second hold when weight is up.
15
BACK
1 2 3 4
WORKOUT 2
4 Sets | 12 Reps
2 Minutes rest time
4 Sets | 12 Reps
2 Minutes rest time
3 Sets | 12 Reps
2 Minutes rest time
Wide-Grip Lat Pulldown
V-Bar Lat Pulldown
T-Bar Row Keep the movement slow and controlled
3 Sets | 12 Reps
Cable Row
2 Minutes rest time
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SHOULDERS + CHEST
1 2 3 4 5
WORKOUT 3
3 Sets | 10 Reps
2 Minutes rest time
4 Sets | 10 Reps
2 Minutes rest time
4 Sets | 10 Reps
2 Minutes rest time
4 Sets | 12 Reps each arm
2 Minutes rest time
3 Sets | 10 Reps
2 Minutes rest time
Shoulder Press Machine
Alternating Dumbbell Front and Side Raise
Machine Fly
Single Arm Rear Delt Cable Fly
Incline Dumbbell Chest Press
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GLUTES + HAMSTRINGS
1 2 3 4 5
WORKOUT 4
4 Sets | 12 Reps
2 Minutes rest time
4 Sets | 12 Reps
2 Minutes rest time
Hip Thrust
Leg Press
Feet should be further apart and placed higher.
4 Sets | 12 Reps
2 Minutes rest time
4 Sets | 12 Reps each arm
2-3 Minutes rest time
4 Sets | 12 Reps
2 Minutes rest time
Lying Hamstring Curl
Romanian Deadlift
Seated Calf Raise
18
ARMS
1 2 3 4
WORKOUT 2
4 Sets | 12 Reps
2 Minutes rest time
4 Sets | 12 Reps
2 Minutes rest time
4 Sets | 12 Reps
2 Minutes rest time
4 Sets | 12 Reps
2 Minutes rest time
Dumbbell Bicep Curl
Dumbbell Tricep Kickback
Dumbbell Hammer Curl
Cable Tricep Pushdown
19
20
QUADS
1 2 3 4
WORKOUT 1
4 Sets | 12 Reps
Hack Squat
2 Minutes rest time
Feet should be together during these. For more stabilization, try putting 5 lb plates beneath your heels.
4 Sets | 10 Reps
Leg Press
2 Minutes rest time
First 2 sets, keep feet low and together. Second 2 sets, feet should be low and apart.
3 Sets | 10 Reps; Failure
Leg Extension
2 Minutes rest time
For each set, do 10 reps, then drop the weight in half and rep until failure.
4 Sets | 12 Reps each leg
1 ½ Minutes rest time
Cable Hip Adduction
Do a slow eccentric movement, and a 1 second hold of the concentric movement. Slow on the way down, quick on the way up, 1 second hold when weight is up.
21
BACK
1 2 3 4
WORKOUT 2
4 Sets | 12 Reps
2 Minutes rest time
4 Sets | 12 Reps
2 Minutes rest time
3 Sets | 12 Reps
2 Minutes rest time
Wide-Grip Lat Pulldown
V-Bar Lat Pulldown
T-Bar Row
Keep the movement slow and controlled
3 Sets | 12 Reps
Cable Row
2 Minutes rest time
22
SHOULDERS + CHEST
1 2 3 4 5
WORKOUT 3
3 Sets | 10 Reps
2 Minutes rest time
4 Sets | 10 Reps
2 Minutes rest time
4 Sets | 10 Reps
2 Minutes rest time
4 Sets | 12 Reps each arm
2 Minutes rest time
3 Sets | 10 Reps
2 Minutes rest time
Shoulder Press Machine
Alternating Dumbbell Front and Side Raise
Machine Fly
Single Arm Rear Delt Cable Fly
Incline Dumbbell Chest Press
23
GLUTES + HAMSTRINGS
1 2 3 4 5
WORKOUT 4
4 Sets | 12 Reps
2 Minutes rest time
4 Sets | 12 Reps
2 Minutes rest time
Hip Thrust
Leg Press
Feet should be further apart and placed higher.
4 Sets | 12 Reps
2 Minutes rest time
4 Sets | 12 Reps each arm
2-3 Minutes rest time
4 Sets | 12 Reps
2 Minutes rest time
Lying Hamstring Curl
Romanian Deadlift
Seated Calf Raise
24
ARMS
1 2 3 4
WORKOUT 2
4 Sets | 12 Reps
2 Minutes rest time
4 Sets | 12 Reps
2 Minutes rest time
4 Sets | 12 Reps
2 Minutes rest time
4 Sets | 12 Reps
2 Minutes rest time
Dumbbell Bicep Curl
Dumbbell Tricep Kickback
Dumbbell Hammer Curl
Cable Tricep Pushdown
25
26
QUADS
1 2 3 4 5 6
WORKOUT 1
3 Sets | 12 Reps
2 Minutes rest time
Free Bar Close Stance Squat
Feet should be together during these. For more stabilization, try putting 5 lb plates beneath your heels.
2 Sets | 12 Reps
Leg Press
1 Minute rest time
Feet should be low and together.
2 Sets | 12 Reps
Leg Press
1 Minute rest time
Feet should be low and apart
2 Sets | 10 Reps
Leg Extension
1 Minute rest time
Drop the weight in half, then keep repping them out until failure for each set.
3Sets | 10 Reps
1 Minute rest time
4 Sets | 12 Reps
2 Minutes rest time
Hip Adductor
Seated Calf Raise
27
BACK
1 2 3 4 5
WORKOUT 2
4 Sets | 12 Reps
2 Minutes rest time
4 Sets | 12 Reps
2 Minutes rest time
4 Sets | 15 Reps
2 Minutes rest time
Wide-Grip Lat Pulldown
Reverse-Grip Lat Pulldown
Cable Row Keep the movement slow and controlled
4 Sets | 15 Reps
2 Minutes rest time
3 Sets | 12 Reps
2 Minutes rest time
Standing Lat Pulldown
Dumbbell Shoulder Shrug
28
SHOULDERS + CHEST
1 2 3 4 5 6
WORKOUT 3
3 Sets | 12 Reps
2 Minutes rest time
2 Sets | 12 Reps
1 Minute rest time
2 Sets | 12 Reps
1 Minute rest time
2 Sets | 10 Reps
1 Minute rest time
3Sets | 10 Reps
1 Minute rest time
4 Sets | 12 Reps
2 Minutes rest time
Dumbbell Shoulder Press
Dumbbell Incline Chest Press
Dumbbell Lateral Raise
Dumbbell Single Arm Side Lateral Raise
Machine Chest Fly
Cable Face Pull
29
GLUTES + HAMSTRINGS
1 2 3 4 5
4 Sets | 12 Reps
Leg Press
WORKOUT 4
2 Minutes rest time
Feet should be further apart and placed higher.
3 Sets | 12 Reps
2 Minutes rest time
Romanian Deadlift
Keep these slow and controlled on the way down; Quick, powerful, and controllled on the way up.
2 Sets | 12 Reps ; Failure
2 Minutes rest time
Lying Hamstring Curl
Begin the set at a higher weight, do 12 reps, then drop the weight in half and keep repping them out until failure for each set.
3 Sets | 15 Reps
2-3 Minutes rest time
2 Sets | Until failure
2 Minutes rest time
Standing Calf Raise
Walking Lunge
Lunge until failure! This is your finisher. You also have the option of using a barbell for added weight. If you don't have a place in your gym, you can go outside and do these!
30
ARMS
1 2 3 4 5
WORKOUT 5
4 Sets | 12 Reps
2 Minutes rest time
4 Sets | 12 Reps
2 Minutes rest time
4 Sets | 12 Reps
2 Minutes rest time
4 Sets | 12 Reps
2 Minutes rest time
2 Sets | Until failure
2 Minutes rest time
Dumbbell Bicep Curl
Dumbbell Overhead Tricep Extension
Cable Bicep Curl
Cable Tricep Pushdown
Tricep Dip on Bench
31
32
QUADS
1 2 3 4 5 6
WORKOUT 1
3 Sets | 12 Reps
2 Minutes rest time
Free Bar Close Stance Squat
Feet should be together during these. For more stabilization, try putting 5 lb plates beneath your heels.
2 Sets | 12 Reps
Leg Press
1 Minute rest time
Feet should be low and together.
2 Sets | 12 Reps
Leg Press
1 Minute rest time
Feet should be low and apart
2 Sets | 10 Reps
Leg Extension
1 Minute rest time
Drop the weight in half, then keep repping them out until failure for each set.
3Sets | 10 Reps
1 Minute rest time
4 Sets | 12 Reps
2 Minutes rest time
Hip Adductor
Seated Calf Raise
33
BACK
1 2 3 4 5
WORKOUT 2
4 Sets | 12 Reps
2 Minutes rest time
4 Sets | 12 Reps
2 Minutes rest time
4 Sets | 15 Reps
2 Minutes rest time
Wide-Grip Lat Pulldown
Reverse-Grip Lat Pulldown
Cable Row Keep the movement slow and controlled
4 Sets | 15 Reps
2 Minutes rest time
3 Sets | 12 Reps
2 Minutes rest time
Standing Lat Pulldown
Dumbbell Shoulder Shrug
34
SHOULDERS + CHEST
1 2 3 4 5 6
WORKOUT 3
3 Sets | 12 Reps
2 Minutes rest time
2 Sets | 12 Reps
1 Minute rest time
2 Sets | 12 Reps
1 Minute rest time
2 Sets | 10 Reps
1 Minute rest time
3 Sets | 10 Reps
1 Minute rest time
4 Sets | 12 Reps
2 Minutes rest time
Dumbbell Shoulder Press
Dumbbell Incline Chest Press
Dumbbell Lateral Raise
Dumbbell Single Arm Side Lateral Raise
Machine Chest Fly
Cable Face Pull
35
GLUTES + HAMSTRINGS
1 2 3 4 5
4 Sets | 12 Reps
Leg Press
WORKOUT 4
2 Minutes rest time
Feet should be further apart and placed higher.
3 Sets | 12 Reps
2 Minutes rest time
Romanian Deadlift
Keep these slow and controlled on the way down; Quick, powerful, and controllled on the way up.
2 Sets | 12 Reps ; Failure
2 Minutes rest time
Lying Hamstring Curl
Begin the set at a higher weight, do 12 reps, then drop the weight in half and keep repping them out until failure for each set.
3 Sets | 15 Reps
2-3 Minutes rest time
2 Sets | Until failure
2 Minutes rest time
Standing Calf Raise
Walking Lunge
Lunge until failure! This is your finisher. You also have the option of using a barbell for added weight. If you don't have a place in your gym, you can go outside and do these!
36
ARMS
1 2 3 4 5
WORKOUT 5
4 Sets | 12 Reps
2 Minutes rest time
4 Sets | 12 Reps
2 Minutes rest time
4 Sets | 12 Reps
2 Minutes rest time
4 Sets | 12 Reps
2 Minutes rest time
2 Sets | Until failure
2 Minutes rest time
Dumbbell Bicep Curl
Dumbbell Overhead Tricep Extension
Cable Bicep Curl
Cable Tricep Pushdown
Tricep Dip on Bench
37
38
QUADS
1 2 3 4 5 6
WORKOUT 1
3 Sets | 12, 10, 8 Reps
2 Minutes rest
Free Bar Close Stance Squat
Increase weight with each set. Feet should be together during these. For more stabilization, try putting 5 lb plates beneath your
2 Sets | 12 Reps
Leg Press
1 Minute rest time
Feet should be low and together.
2 Sets | 12 Reps
Leg Press
1 Minute rest time
Feet should be low and apart
3 Sets | 10 Reps
Leg Extension
1 Minute rest time
Drop the weight in half, then keep repping them out until failure for each set.
3 Sets | 10 Reps
1 Minute rest time
4 Sets | 12 Reps
2 Minutes rest time
Hip Adductor
Seated Calf Raise
First Set: Toes pointed forward. Second Set: Toes pointing inward. Third set: Toes pointing outward.
39
BACK
1 2 3 4 5
WORKOUT 2
3 Sets | 12, 10, 8 Reps
2 Minutes rest time
Wide-Grip Lat Pulldown Increase weight with each set.
4 Sets | 12 Reps
2 Minutes rest time
4 Sets | 15 Reps
2 Minutes rest time
V-Bar Lat Pulldown
Cable Row
Increase weight with each set. Keep the movement slow and controlled
4 Sets | 15 Reps
2 Minutes rest time
3 Sets | 12 Reps
2 Minutes rest time
Standing Lat Pulldown
Dumbbell Shoulder Shrug
40
SHOULDERS + CHEST
1 2 3 4 5
3 Sets | 12, 10, 8 Reps
WORKOUT 3
2 Minutes rest time
Dumbbell Shoulder Press Increase weight with each set.
2 Sets | 12, 10, 8 Reps
2 Minutes rest time
Dumbbell Incline Chest Press Increase weight with each set.
4 Sets | 10 Reps
2 Minutes rest time
4 Sets | 10 Reps
2 Minutes rest time
3 Sets | 12; 12 Reps
2 Minutes rest time
Dumbbell Lateral Raise
Cable Single Arm Side Lateral Raise
EZ Bar Upright Row; Reverse Machine Fly
As soon as you complete your set, go into reverse machine flyes.
6
2 Sets | Until failure
2 Minutes rest time
Machine Chest Fly
41
GLUTES + HAMSTRINGS
1 2 3 4 5
3 Sets | 12, 10, 8 Reps
Leg Press
WORKOUT 4
2 Minutes rest time
Increase weight with each set. Feet should be further apart and placed higher.
3 Sets | 12 Reps
2 Minutes rest time
Romanian Deadlift
Keep these slow and controlled on the way down; Quick, powerful, and controllled on the way up.
2 Sets | 12 Reps ; Failure
2 Minutes rest time
Lying Hamstring Curl
Begin the set at a higher weight, do 12 reps, then drop the weight in half and keep repping them out until failure for each set.
3 Sets | 15 Reps
2-3 Minutes rest time
Standing Calf Raise
First set: Toes pointed forward. Second set: Toes pointed inward. Third set: Toes pointed outward.
2 Sets | Until failure
Walking Lunge
2 Minutes rest time
Lunge until failure! This is your finisher. You also have the option of using a barbell for added weight. If you don't have a place in your gym, you can go outside and do these!
42
ARMS
1 2 3 4 5
WORKOUT 5
3 Sets | 12, 10, 8 Reps
2 Minutes rest time
4 Sets | 12 Reps
2 Minutes rest time
4 Sets | 12 Reps
2 Minutes rest time
3 Sets | 12, 10, 8 Reps
2 Minutes rest time
2 Sets | Until failure
2 Minutes rest time
Dumbbell Bicep Curl
Dumbbell Overhead Tricep Extension
Cable Bicep Curl
Cable Tricep Pushdown
Tricep Dip on Bench
43
44
QUADS
WORKOUT 1
3 Sets | 12, 10, 8 Reps
1 2 3 4 5 6
2 Minutes rest time
Free Bar Close Stance Squat
Increase weight with each set. Feet should be together during these. For more stabilization, try putting 5 lb plates beneath your heels.
2 Sets | 12 Reps
Leg Press
1 Minute rest time
Feet should be low and together.
2 Sets | 12 Reps
Leg Press
1 Minute rest time
Feet should be low and apart
3 Sets | 10 Reps
Leg Extension
1 Minute rest time
Drop the weight in half, then keep repping them out until failure for each set.
3 Sets | 10 Reps
1 Minute rest time
4 Sets | 12 Reps
2 Minutes rest time
Hip Adductor
Seated Calf Raise
First Set: Toes pointed forward. Second Set: Toes pointing inward. Third set: Toes pointing outward.
45
BACK
1 2 3 4 5 6
WORKOUT 2
4 Sets | 10-12 Reps
2 Minutes rest time
Assisted Pull-Up Increase weight with each set.
3 Sets | 12, 10, 8 Reps
2 Minutes rest time
3 Sets | 12 Reps
2 Minutes rest time
3 Sets | 8-10 Reps
2 Minutes rest time
4 Sets | 10 Reps
2 Minutes rest time
2 Sets | 12 Reps
2 Minutes rest time
Cable Row
Single Arm Bent Over Dumbbell Row
Wide-Grip Lat Pulldown
Standing Lat Pushdown
Dumbbell Seated Shoulder Shrug
Both sets do 10 reps, then drop weight in half and go until failure.
46
SHOULDERS + CHEST
1 2 3 4 5 6
3 Sets | 12 Reps
WORKOUT 3
2 Minutes rest time
Dumbbell Shoulder Press Increase weight with each set.
2 Sets | 12 Reps
Dumbbell Flat Chest Press
2 Minutes rest time
Increase weight with each set.
2 Sets | 12 Reps
2 Minutes rest time
Plate Front Raise Grip the weight from the top
2 Sets | 10 Reps
2 Minutes rest time
3Sets | 10 Reps
2 Minutes rest time
4 Sets | 12 Reps
2 Minutes rest time
Reverse Machine Fly
Cable Single Arm Side Lateral Raise
Cable Chest Fly
Each set do 10 reps, then drop the weight in half and go until failure.
47
GLUTES + HAMSTRINGS
1 2 3 4
3 Sets | 10 Reps
2 Minutes rest time
3 Sets | 12, 10, 8 Reps
2 Minutes rest time
Hip Thrust
Wide-Stance Leg Press
Place feet wide and higher up on foot board. Increase weight with each set.
2 Sets | 12 Reps; Failure
2 Minutes rest time
Standing Hamstring Curl Begin the set at a higher weight, do 12 reps, then drop the weight in half and keep repping them out until failure for each set.
3 Sets | 12 Reps
Cable Kickback
2 Minutes rest time
First set: Toes pointed forward. Second set: Toes pointed inward. Third set: Toes pointed outward.
2 Sets | 10 Reps each leg
5
WORKOUT 4
2 Minutes rest time
Smith Machine Alternating Lunge
Lunge until failure! This is your finisher. You also have the option of using a barbell for added weight. If you don't have a place in your gym, you can go outside and do these!
48
ARMS
1 2 3 4 5
WORKOUT 5
3 Sets | 10 Reps
2 Minutes rest time
3 Sets | 12 Reps
2 Minutes rest time
3 Sets | 12, 10, 8 Reps
2 Minutes rest time
Barbell Preacher Curl
Barbell Reverse Curl
Tricep Cable Pushdown Increase weight with each set.
3 Sets | 12 Reps
2 Minutes rest time
3 Sets | 12 Reps
2 Minutes rest time
Overhead Cable Tricep Extension
Machine Tricep Dip
49
50
QUADS
WORKOUT 1
3 Sets | 12, 10, 8 Reps
1 2 3 4 5 6
2 Minutes rest time
Free Bar Close Stance Squat
Increase weight with each set. Feet should be together during these. For more stabilization, try putting 5 lb plates beneath your heels.
2 Sets | 12 Reps
Leg Press
1 Minute rest time
Feet should be low and together.
2 Sets | 12 Reps
Leg Press
1 Minute rest time
Feet should be low and apart
3 Sets | 10 Reps
Leg Extension
1 Minute rest time
Drop the weight in half, then keep repping them out until failure for each set.
3 Sets | 10 Reps
1 Minute rest time
4 Sets | 12 Reps
2 Minutes rest time
Hip Adductor
Seated Calf Raise
First Set: Toes pointed forward. Second Set: Toes pointing inward. Third set: Toes pointing outward.
51
BACK
1 2 3 4 5 6
WORKOUT 2
4 Sets | 10-12 Reps
2 Minutes rest time
Assisted Pull-Up Increase weight with each set.
3 Sets | 12, 10, 8 Reps
2 Minutes rest time
3 Sets | 12 Reps
2 Minutes rest time
3 Sets | 8-10 Reps
2 Minutes rest time
4 Sets | 10 Reps
2 Minutes rest time
2 Sets | 12 Reps
2 Minutes rest time
Cable Row
Single Arm Bent Over Dumbbell Row
Wide-Grip Lat Pulldown
Standing Lat Pushdown
Dumbbell Seated Shoulder Shrug
Both sets do 10 reps, then drop weight in half and go until failure.
52
SHOULDERS + CHEST
1 2 3 4 5 6
3 Sets | 12 Reps
WORKOUT 3
2 Minutes rest time
Dumbbell Shoulder Press Increase weight with each set.
2 Sets | 12 Reps
Dumbbell Flat Chest Press
2 Minutes rest time
Increase weight with each set.
2 Sets | 12 Reps
2 Minutes rest time
Plate Front Raise Grip the weight from the top
2 Sets | 10 Reps
2 Minutes rest time
3Sets | 10 Reps
2 Minutes rest time
4 Sets | 12 Reps
2 Minutes rest time
Reverse Machine Fly
Cable Single Arm Side Lateral Raise
Cable Chest Fly
Each set do 10 reps, then drop the weight in half and go until failure.
53
GLUTES + HAMSTRINGS
1 2 3 4
3 Sets | 10 Reps
2 Minutes rest time
3 Sets | 12, 10, 8 Reps
2 Minutes rest time
Hip Thrust
Wide-Stance Leg Press
Place feet wide and higher up on foot board. Increase weight with each set.
2 Sets | 12 Reps; Failure
2 Minutes rest time
Standing Hamstring Curl Begin the set at a higher weight, do 12 reps, then drop the weight in half and keep repping them out until failure for each set.
3 Sets | 12 Reps
Cable Kickback
2 Minutes rest time
First set: Toes pointed forward. Second set: Toes pointed inward. Third set: Toes pointed outward.
2 Sets | 10 Reps each leg
5
WORKOUT 4
2 Minutes rest time
Smith Machine Alternating Lunge
Lunge until failure! This is your finisher. You also have the option of using a barbell for added weight. If you don't have a place in your gym, you can go outside and do these!
54
ARMS
1 2 3 4 5
WORKOUT 5
3 Sets | 10 Reps
2 Minutes rest time
3 Sets | 12 Reps
2 Minutes rest time
3 Sets | 12, 10, 8 Reps
2 Minutes rest time
Barbell Preacher Curl
Barbell Reverse Curl
Tricep Cable Pushdown Increase weight with each set.
3 Sets | 12 Reps
2 Minutes rest time
Overhead Cable Tricep Extension
3 Sets | 12 Reps
2 Minutes rest time
Machine Tricep Dip
55
56
QUADS
1
WORKOUT 1
3 Sets | 12, 10, 8 Reps
2 Minutes rest time
Smith Machine Close Stance Squat Increase the weight with each set.
2 3 4 5 6
3 Sets | 12, 10, 8 Reps
Leg Press
2 Minutes rest time
Feet should be low and apart. Increase the weight with each set.
2 Sets | 12 Reps
2 Minute rest time
Bulgarian Split Squat Do 2x12 each leg.
3 Sets | 15 Reps
2 Minute rest time
3 Sets | 12, 10, 8 Reps
2 Minutes rest time
Leg Extension
Hip Adductor
Squeeze each rep together for 2 seconds. Increase weight with each set.
2 Sets | 10 Reps
2 Minutes rest time
Seated Calf Raise
57
BACK
1 2 3 4 5 6
WORKOUT 2
4 Sets | 10-12 Reps
2 Minutes rest time
Assisted Pull-Up Increase weight with each set.
3 Sets | 12, 10, 8 Reps
2 Minutes rest time
3 Sets | 12 Reps
2 Minutes rest time
3 Sets | 8-10 Reps
2 Minutes rest time
4 Sets | 10 Reps
2 Minutes rest time
2 Sets | 12 Reps
2 Minutes rest time
Cable Row
Single Arm Bent Over Dumbbell Row
Wide-Grip Lat Pulldown
Standing Lat Pushdown
Dumbbell Seated Shoulder Shrug
Both sets do 10 reps, then drop weight in half and go until failure.
58
SHOULDERS + CHEST
1 2
3 Sets | 12, 10, 8 Reps
2 Minutes rest time
Dumbbell Shoulder Press For the last set, do 8 reps, drop the weight in half and rep until failure.
3 Sets | 12 Reps
2 Minutes rest time
Plate Front Raise Grip the weight from the top
3 Sets | 12, 10, 8 Reps
2 Minutes rest time
3
Dumbbell Incline Chest Press
4
3 Sets | 10 Reps
5 6 7
WORKOUT 3
For the last set, do 8 reps, drop the weight in half and rep until failure.
2 Minutes rest time
Reverse Machine Fly
For each set, do 10 reps, then drop the weight in half and rep until failure.
3 Sets | 10 Reps
2 Minutes rest time
2 Sets | 10 Reps
2 Minutes rest time
Cable Single Arm Side Lateral Raise
Cable Face Pull
Each set do 10 reps, then drop the weight in half and go until failure.
3 Sets | 10 Reps
Cable Chest Fly
2 Minutes rest time
Each set do 10 reps, then drop the weight in half and go until failure.
59
GLUTES + HAMSTRINGS
1 2 3 4
3 Sets | 12, 10, 8 Reps
Hip Thrust
2 Minutes rest time
For the last set, do 8 reps, then drop the weight in half and rep until failure. Increase the weight for each set.
3 Sets | 12 Reps
2 Minutes rest time
Wide-Stance Leg Press
Place feet wide and higher up on foot board. Increase weight with each set.
2 Sets | 12 Reps; Failure
2 Minutes rest time
Standing Hamstring Curl Begin the set at a higher weight, do 12 reps, then drop the weight in half and keep repping them out until failure for each set.
3 Sets | 12 Reps
Cable Kickback
2 Minutes rest time
First set: Toes pointed forward. Second set: Toes pointed inward. Third set: Toes pointed outward.
2 Sets | 10 Reps each leg
5
WORKOUT 4
2 Minutes rest time
Smith Machine Alternating Lunge
Lunge until failure! This is your finisher. You also have the option of using a barbell for added weight. If you don't have a place in your gym, you can go outside and do these!
60
ARMS
1 2 3 4 5
WORKOUT 5
3 Sets | 12, 10, 8 Reps
2 Minutes rest time
Barbell Preacher Curl
For the last set, do 8 reps, then drop the weight in half and rep until failure.
3 Sets | 12 Reps
2 Minutes rest time
3 Sets | 12, 10, 8 Reps
2 Minutes rest time
Barbell Reverse Curl
Tricep Cable Pushdown
For the last set, do 8 reps, then drop the weight in half and rep until failure.
3 Sets | 12 Reps
2 Minutes rest time
Overhead Cable Tricep Extension
3 Sets | 12 Reps
2 Minutes rest time
Machine Tricep Dip
61
Definitions Set
A collection of reps. Tend to be made up of continuous repetitions of a given exercise, followed by a rest period before another set is completed or the trainer moves onto another exercise.
Repetition/ Rep Drop Set
A repetition is one full completion of the exercise movement.
Super Set
A superset is when you do two exercises back to back with little to no rest between them.
Circuit
One completion of all prescribed exercises in the circuit. When one circuit is complete, one begins the first exercise again for the next circuit.
Compound Exercise
Compound exercises are exercises that work multiple muscle groups at the same time. For example, a squat is a compound exercise that works the quadriceps, glutes, and calves.
DOMS (Delayed
The pain and stiffness felt in muscles several hours to days after unaccustomed or strenuous exercise.
Onset Muscle Soreness)
A technique for continuing an exercise with a lower weight once muscle failure has been achieved at a higher weight.
HIIT (High Intensity A form of interval training, a cardiovascular exercise strategy alternating short periods of intense anaerobic exercise with less intense recovery periods.
Interval Training)
Hypertrophy
Muscle hypertrophy is a term for the growth and increase of the size of muscle cells.
Proprioception
Perception or awareness of the position and movement of the body.
TDEE (Total Daily
Your total daily energy expenditure (TDEE) is the total number of calories you burn each day.
Energy Expenditure)
Macronutrients
Nutrients that your body requires in large amounts for normal growth and development — namely, carbs, fats and proteins.
Micronutrients
Nutrients that your body only needs in small amounts, such as vitamins and minerals.
62
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