The program – You should still be failing out on a lot of these sets! Use the proper weight
to really push yourself. Be slow and controlled with your reps! This program can be as easy
or as hard as you make it! Don’t go through the motions and expect results!
IT'S NOT SUPPOSED TO BE EASY!!!!! You have to make every single workout hard by
pushing yourself! Use the ideal weight, push yourself, squeeze your reps, and rest little
between sets.
. You don’t need to be using super heavy weight - medium to heavy is good
. It is so important that you are squeezing for your reps feel that muscle work
I can’t stress enough the importance of how you do your rep’s matters
. Work on mind muscle connection
. Don’t fly through your reps slow and controlled
. Do your cardio 2- 3 times a week (at the end it will be broken down)
. You can make any set as easy or as hard as you want to!!! They should be
hard (you should fail on a lot of you sets of you aren’t going hard enough)
. Rest to right before full recovery (roughly 45 seconds -1.5 minutes)
. You aren’t going to see a ton of core movements and here is why… you can’t
target an area to lose fat (you can only target muscle) and just like other
muscles your core muscles will grow but that will only make your stomach
appear thicker!!! If you want to have your abs show it’s all about getting
overall body fat% down!! If you want, you can add extra core movements,
but I can promise you if you don’t do everything else 100% your abs still
won’t show. No matter how much you add in. I do abs once every 2 weeks
personally. (everybody has abs, but they are covered is a real thing)
. On back/ bi days the movements for back that I can use straps I do! (lat pull
downs, dumbbell rows, bent over rows) this will do 2 things to help you target
your back muscles with better control/squeeze. Will help you save grip
strength for the bicep movements (not required but recommended)
Week 1
Day 1
10-15 minute warmup. Light stretching and body weight movements. (push-ups, air squats,
lunges, burpees) slow controlled reps. Wake the muscles up.
1 – 4 x 10-12 lat pull down (wide grip) (squeeze)
2 – 1 x 15-18 - 3 x 8-10 wide grip cable rows (seated) (squeeze)
3 – 3 x 12-15 dumbbell rows (controlled reps/ not yanking the weight)
4 – 3 x 10-12 – 1 x drop set back extensions
5 – 3 x 21’s curls (7 bottom half reps, 7 top half reps, 7 full reps) (increase weight each set)
6 – 4 x 8-10 reverse curls (controlled reps)
Day 2
10-15 minute warmup. Light stretching and body weight movements. (push-ups, air squats,
lunges, burpees) slow controlled reps. Wake the muscles up.
1 – 3 x 8-10 – 2 x 4-6 incline press (controlled reps)
2 – 3 x 12-15 dumbbell press (flat bench) (controlled reps)
3 – 4 x 10-12 low to high with cable machine (palms facing up) (SQUEEZE)
4 – 4 x 7-10 dips (weighted if possible)
5 – 4 x 10-12 push downs (bar not rope) (squeeze)
6 – 3 x 12-15 overhead tricep extension
Day 3
10-15 minute warmup. Light stretching and body weight movements. (push-ups, air squats,
lunges, burpees) slow controlled reps. Wake the muscles up.
1 – 3 x 8-10 – 1 x 15 squats (at least to parallel)
2 – 4 x 12-15 leg extensions (squeeze) (must add weight each set)
3 – 3 x 12-15 hack squat (first 4-6 reps go VERY slow going down)
4 – 3 x 10-12 - 1 x drop set leg curls (slow and controlled reps)
5 – 3 x 12-15 RDLS (dumbbells)
Day 4
10-15 minute warmup. Light stretching and body weight movements. (push-ups, air squats,
lunges, burpees) slow controlled reps. Wake the muscles up.
1 - 3 x 10-12 - 1 x 15-18 lat pull down (close grip) squeeze
2 – 4 x 8-10 cable rows (close grip) (seated) squeeze
3 – 2 x 10-12 – 2 x 8-10 bent over rows (pull to stomach not chest)
4 – 4 x 10-12 back flies (don’t swing these back) (controlled)
5 – 3 x 12-15 isolated bicep curls (squeeze) (controlled on the way down)
6 – 4 x 6-8 easy bar curls (first 3 reps hold/squeeze at top for 1 second)
Day 5
10-15 minute warmup. Light stretching and body weight movements. (push-ups, air squats,
lunges, burpees) slow controlled reps. Wake the muscles up.
1 – 3 x 8-10 – 2 x 4-6 flat bench (push it)
2 – 3 x 12-15 – 1 x 20 fly machine (cable machine is fine as well) (squeeze)
3 – 2 x 10-12 – 2 x 6-8 machine press (decline) (push it)
4 – 4 x 10-12 overhead cable tricep extension (squeeze)
5 – 4 x 12-15 upright rows (last 3-5 reps 2 second squeeze at top)
6 – 4 x 6-8 lateral shoulder raises (straight into) 6-8 front shoulder raises (burner)
Week 2
Day 1
10-15 minute warmup. Light stretching and body weight movements. (push-ups, air squats,
lunges, burpees) slow controlled reps. Wake the muscles up.
1 – 2 x 10-12 – 2 x 6-8 T-bar rows (squeeze) (controlled reps)
2 – 4 x 12-15 banded or cable face pull (squeeze)
3 - 3 x 12-15 ISO machine lat pull down
4 – 3 x 10-12 – 1 x 15-18 lat pull over
5 – 3 x 15 straight bar curls (must up weight each set)
6 – 3 x 10-12 – 1 x drop set cable curls with rope (you want to be pull up and towards your
body) standing about 5/6 ft from the machine not directly over it
Day 2
10-15 minute warmup. Light stretching and body weight movements. (push-ups, air squats,
lunges, burpees) slow controlled reps. Wake the muscles up.
1 – 3 x 8-10 – 3 x 4-6 incline press (get a little heavy here)
2 – 3 x 12-15 crush press (flat bench using 2 dumbbells pressed together) (squeeze)
3 – 3 x 10-12 – 1 x 20 dumbbell fly (squeeze)
4 – 2 x 8-10 – 2 x 6-8 incline press (dumbbells) (elbows slightly tucked in)
5 – 4 x 10-12 skull crushers (squeeze)
6 – 3 x 12-15 bench dips (squeeze triceps at top)
7 – 4 x 8-10 delt raises (first 3-5 reps hold at top for 2-3 seconds squeezing)
Day 3
10-15 minute warmup. Light stretching and body weight movements. (push-ups, air squats,
lunges, burpees) slow controlled reps. Wake the muscles up.
1 – 3 x 8-10 – 2 x 15 leg press (first 3-5 reps pause at bottom) (muscle should be burning)
2 – 3 x 20 lunges (weighted if possible) (10 each leg)
3 – 4 x 8-10 good mornings (slow and controlled) (chest up /head neutral)
4 – 4 x 8-10 Bulgarian split squats (8-10 each leg) (to keep quad activated don’t lockout leg)
5 – 4 x 10-12 single leg leg extensions
6 – 3 x 45 seconds to 1 minute wall sit (with weight)
Day 4
10-15 minute warmup. Light stretching and body weight movements. (push-ups, air squats,
lunges, burpees) slow controlled reps. Wake the muscles up.
1 – 4 x 8-10 single arm lat pull downs (8-10 each arm) (must up weight each set)
2 – 2 x 10-12 – 2 x 8-10 seated cable rows (single arm handles but can go both arms at once)
3 – 4 x 12-15 straight arm pull downs (squeeze at bottom)
4 – 3 x 12-15 ISO machine rows (1 arm at a time)
5 – 4 x 10-12 hyper extensions (don’t fully extended at top, stop about 3 inches before that)
6 – 3 x 15-18 incline dumbbell curls (arms slightly facing outwards)
7 – 4 x 6-8 drag curls (nice and slow) (3 second reps)
Day 5
10-15 minute warmup. Light stretching and body weight movements. (push-ups, air squats,
lunges, burpees) slow controlled reps. Wake the muscles up.
1 – 3 x 8-10 – 2 x 5-7 flat bench (higher weight, it’s still a decent number of reps so nothing
crazy but push it)
2 – 4 x 12-15 push-ups (hands elevated for more depth, roughly 3-5 in) (get a stretch with it)
(weight on back if needed)
3 – 4 x 6-8 cable fly (set them close to ground, get heavier and squeeze at top) (add weight
each set)
4 – 3 x 12-15 decline press (machine or barbell will work here)
5 – 4 x 8-10 dumbbell kickbacks (squeeze)
6 – 3 x 12-15 reverse grip push downs (flat bar) (squeeze)
7 – 4 x 10-12 plate front raises (turn plate at top both ways before coming down)
Not a full rotation (steering wheel turns)
You’ll repeat these workouts 4 times, but I want you to go back and
forth with them! Not repeat the first one 4 times then start the next
week. Every couple of weeks try to add some weight for the same
movements and sets
For cardio
I want you hitting cardio 2-3 times a week, you choose which days you hit it! I recommend it
after your workouts though.
1 day a week extended cardio
Hit 70-75% pace and just stick with that the whole time. 20-25 minutes of either stair stepper,
assault bike, rower or running.
2 days a week I want you doing intervals for your cardio
Things like
●
1 minute running, assault bike, rower, stair stepper at 80% pace
next minute rough 50-60% pace keep moving
(for 12-16minutes)
●
8-10 sets of sprints on any of these machines for 10-20 seconds at 95-100% pace (rest
roughly 30 seconds to 1 minute between
●
30 second running, assault bike, rower, stair stepper at 85-90% pace
Next 30 seconds keep body moving but use as a rest time
You can play around with this. It doesn't have to be a minute, it can be 15, 30 seconds. Should
never be under 10 minutes for the intervals. If you used a rower last time, use something else
for your next session. Don’t reuse the same machine over and over again for cardio!
I also want you walking as much as possible (with sweats on even better) so when you can
get an extra 20-30 minute walk in, do it! This is great for that boost in weight loss!