8 WEEK SHRED Welcome to The Lost Breed’s 8 Week Shred program. This unique and intense program is designed to push you to your limits and help you achieve your fitness goals. Each week you will be faced with a new set of workouts that will challenge you physically and mentally. These workouts are intended to help you cut fat and get you shredded, as well as provide a blueprint to success in the gym. This program will not be easy and will take a great deal of discipline to achieve. There will be days when you will feel like you are “too sore” to go to the gym. There will be days when the workouts will seem “too hard” to finish. Those are the days when you will have to decide whether or not you want to see results. Those are the days where you need to focus more and really take your dedication to the next level. Whenever you feel yourself hitting a brick wall remember the reasons why you started this program. Use those reasons as fuel and motivation to keep pushing forward. Don’t cheat the grind and more importantly, don’t cheat yourself. Remember, you are not alone in this pursuit of greatness. This is what The Lost Breed is built upon. We are a group of ambitious individuals on the same journey, striving to become the best versions of ourselves. We push and motivate each other to grind harder and to never give up. This program is a registration form. Will you complete it? Will you become a member of The Lost Breed?
WWW.THELOSTBREED.COM The Premise
Our 8-­week program introduces a style of training that can be applied for both men and women looking to take their workouts to the next level. This system is built upon the concepts of strength training, volume training, HIIT training and muscle confusion.
HIIT Training: High Intensity Interval Training -­ is a training idea in which low to moderate intensity intervals are alternated with high intensity intervals -­ has become one of the most effective ways to burn fat -­ HIIT is much more effective than your average cardio because the intensity is higher and you are able to increase your aerobic and anaerobic endurance while burning more fat than ever before
-­ "In research, HIIT has been shown to burn adipose tissue more effectively than low-­intensity exercise -­ up to 50% more efficiently." It has also been shown to speed up your metabolism which helps you burn more calories throughout the day. (www.musclemedia.com)
Throughout this program you will be performing HIIT Training two times a week and you will have post workout cardio circuits every day. Make sure to always have access to a jump rope!! Monday: Shoulders & Cardio Circuits Tuesday: Arms & HiIT Training Wednesday: Legs & Cardio Circuits Thursday: Chest & HIIT Training Friday: Back & Cardio Circuits Saturday: Abs & Cardio Circuits This 8-­week program consists of 4 progressing phases, each phase lasting for 2 weeks. The intensity level of the workouts will increase upon completion of each phase. The workouts will be challenging, however, your results are worth the pain. WWW.THELOSTBREED.COM During this program you will be performing, what we call, “progression sets”, these consist of reps that decrease as you increase the weight you’re performing. You want to strive to increase your weight by at least 5-­10 pounds every set. If you fail to reach that goal number of reps, simply rest the weight for a few seconds and then finish your set. There are also sets in our program that have the same number of reps but we still are asking you to increase your weight every set. These are the ones that are really going to challenge you both physically and mentally. However, this is one of the most effective ways to increase strength.
You will see the word “Drop-­set” in our program a lot of times. These are CRUCIAL. After you’ve crushed some extremely heavy weight you want to drop the weight about 10-­15 pounds and go to failure. If it says “Double Drop-­set” you want to perform this same format two times back to back.
WWW.THELOSTBREED.COM Disclaimer The Lost Breed strongly recommends that you consult with your physician before beginning any exercise program. You should be in good physical condition and be able to participate in the exercises. If you choose to follow this program without consulting your physician, you are doing so at your own risk. Adult supervision is highly recommended for participants below the age of 16. Anyone who is 13 years old or younger should refrain from weight training.
You should understand that when performing any exercise or participating in an exercise program, there is the possibility of physical injury. If you engage in this program, you agree that you do so at your own risk. You are voluntarily participating in these activities, assuming all risk of injury to yourself or others. You are also agreeing to release and discharge The Lost Breed from any and all claims or causes of action, known or unknown, arising out of The Lost Breed’s negligence.
This program is licensed for your personal enjoyment only. This eBook may not be resold or given away to other people. If you would like to share this program with another person, please purchase an additional copy for each recipient. Thank you for respecting the hard work of the creators.
Find out more about the author and upcoming works online at www.thelostbreed.com or by checking us out on instagram @thelostbreed.
Thank you for your purchase and enjoy the workouts!
WWW.THELOSTBREED.COM Sample Diet -­‐Aim to eat every 2 ½-­‐3 hours -­‐Aim to eat 5-­‐6 meals a day -­‐Aim for one gallon of water per day -­‐Meals can be moved around according to your schedule Meal 1 – Breakfast -­‐6 oz Level 1 Protein -­‐½ cup Level 2 Carbohydrate -­‐Optional: 1 oz of Level 2 Protein Meal 2 – Post Workout Snack (Move anywhere in the day to accommodate training schedule) -­‐2 Scoops Whey Protein w/ water or fat-­‐free milk -­‐Level 1 Snack FOOD OPTIONS LEVEL 1 PROTEIN CARBOHYDRATE EGG WHITES (1 WHITE = 1 OZ.) CHICKEN BREAST TURKEY (NOT DELI) GROUND CHICKEN GROUND TURKEY SALMON TUNA (FRESH) TUNA (CANNED) TILAPIA VEAL WHITE RICE JASMINE RICE BASMASTI RICE WHOLE GRAIN PASTA SWEET POTATO SPINACH LEAFY GREENS ASPARAGUS BELL PEPPERS BROCCOLI CAULIFLOWER SNACK GREEK YOGURT BANANA FRESH BERRIES (1 CUP) LOWCAL PROTEIN BAR Meal 3 – Lunch 1 -­‐6 oz Level 1 Protein -­‐4 oz Level 1 Carbohydrate -­‐1 Cup Level 1 Vegetable Meal 4 – Lunch 2 -­‐6 oz Level 1 Protein -­‐4 oz Level 1 Carbohydrate -­‐1 ½ Cup Level 1 Vegetable Meal 5 – Dinner 1 -­‐6 oz Level 1 Protein -­‐4 oz Level 1 Carbohydrate -­‐1 Cup Level 1 Vegetable Level 2 Protein Peanut Butter Almond Butter Cottage Cheese Carbohydrate Meal 6 – Dinner 2 -­‐6 oz Level 1 Protein -­‐4 oz Level 1 Carbohydrate -­‐or-­‐ ½ cup Level 2 Carbohydrate -­‐1 Cup Level 1 Vegetable Oatmeal Cream of Rice Ezekiel Bread Low-­‐Carb Wrap VEGETABLE WWW.THELOSTBREED.COM Vegetable Carrot Beet Romaine Celery Snack Dried Fruit Fresh Nuts (not salted) These are a list of recommended supplements. Before taking any supplements you should research them thoroughly to understand their benefits and any possible side effects. Supplement Benefits Preferred Brand BCAA You can take BCAA’s before, during or after BSN-­‐ Amino X your workout to help improve exercise BPI-­‐ Best BCAA performance and endurance. BCAA’s also Optimum nutrition-­‐ BCAA help maximize recovery. L-­‐Carnitine You can take L-­‐Carnitine with a post workout meal to help burn fat and enhance Muscle Pharm muscle. A great strategy would be to take BSN this supplement before fasted cardio. Whey Protein You can take whey protein before or after Muscle Pharm-­‐ Combat your workout. This supplement helps build BSN-­‐ Syntha 6 and repair muscle. MY Protein-­‐ Whey Multi-­‐Vitamin Very beneficial for increased health WWW.THELOSTBREED.COM One A Day TRAINING TIPS
• Each workout should last at least 1hr-­‐1.5 hrs. • You want to choose weights that allow you to fail at the suggested reps ranges. • We always want you to push yourself and for you to strive for new personal records, however, never sacrifice form for weight. • Keep your form safe while performing all exercises. • During your training don’t just lift the weight; you have to connect with it mentally. Really feel the muscles working and contracting, this will boost the intensity. • Your rest times should be just long enough for you to recover so you can perform the suggested amount of reps (30-­‐45 seconds) • For supersets, you rest when set 1 is completely finished. Push yourself to not rest during supersets. Training Calendar
Monday Shoulders Post Workout Cardio Circuit Tuesday Arms HIIT Training & Post Workout Cardio Circuits Wednesday Legs Post Workout Cardio Circuit Thursday Chest HIIT Training & Post Workout Cardio Circuits Friday Back Post Workout Cardio Circuit Saturday Abs Post Workout Cardio Circuits Sunday (Rest) (Rest) **Ab Workouts are shown at the end of the program. Make sure to perform abs at least 3 times a week after your training is complete! WWW.THELOSTBREED.COM Day 1: Shoulders
Reps and Sets
Seated Dumbbell Press Superset Dumbbell Lateral Raises 4 x 20 Front Plate Raises Superset Reverse Pec Deck Shoulder Press Machine Superset Machine Lateral Raise Dumbbell Shrugs 4 x 10-­‐‑12 (increasing weight with each set) 4 x 20 4 x 20 4 x 12-­‐‑15 (increasing weight with each set) 4 x 12-­‐‑15 (increasing weight with each set) 4 x 20 Post workout cardio circuit: 3 sets 20 seconds each (A, B, C, equals 1 set) (1 minute rest after each set) A. Jumping Jacks B. Jump Rope C. Burpees Day 3: Legs
Reps and Sets
Leg Extensions Superset Lying Hamstring Curls 5 x 12-­‐‑15 (increasing weight with each set) Leg Press Superset Dumbbell Lunges 4 x 12-­‐‑15 (increasing weight with each set) Hack Squat 4 x 20 Single Leg Hamstring Curls 4 x 12 Each Leg Superset 4 x 15 Seated Hamstring Curls Squats 5 x 10 (increasing weight with each set) Post workout cardio circuit: 3 sets 20 seconds each (A, B, C, equals 1 set) (1 minute rest after each set) A. Jumping Jacks B. Jump Rope C. Burpees Reps and Sets
Barbell Curls Superset Skull Crushers Superset Mountain Climbers 4 x 20 Dumbbell Curls Superset Tricep Pushdowns Superset Squat Jumps 4 x 15 4 x 20 4 x 20 4 x 15 4 x 15 Preacher Curls 4 x 12 Superset Over-­‐‑head Tricep Extension 4 x 12 Superset 4 x 20 seconds Run in place Hammer Curls Superset Rope Pushdowns Superset Bench Step-­‐‑Ups 4 x 15 4 x 15 4 x 15 Post workout cardio circuit: 3 sets 20 seconds each (A, B, C, equals 1 set) (1 minute rest after each set) A. Jumping Jacks B. Jump Rope C. Burpees 5 x 12-­‐‑15 (increasing weight with each set) 4 x 20 steps total for lunges Day 2: Arms
Day 4: Chest
Reps and Sets
Day 5: Back
Reps and Sets
Bench Press 5 x 10-­‐‑12 (increasing weight with each set) Wide Grip Pull-­‐‑Ups 4 x failure Bent Over Rows Superset 4 x 12-­‐‑15 (increasing weight with each set) Superset Mountain Climbers 4 x 20 seconds Pec Deck 4 x 10-­‐‑12 (increasing weight with each set) Reverse Grip Lat Pull Downs 4 x 12-­‐‑15 (increasing weight with each set) 4 x 10-­‐‑12 (increasing weight with each set) 4 x 15 Seated Row Machine 4 x 10-­‐‑12 (increasing weight with each set) Wide Grip Lat Pull Downs Superset Close Grip Cable Row 4 x 12-­‐‑15 (increasing weight with each set) Deadlifts Superset 4 x 10-­‐‑12 (increasing weight with each set) 4 x 10-­‐‑12 Superset Incline Dumbbell Press Superset Squat Jumps Decline Chest Press Machine 4 x 12 Superset 4 x 12 Cable Crossovers Superset 4 x 20 seconds Run in Place 4 x 12-­‐‑15 (increasing weight with each set) Incline Bench Press Superset Bench Step-­‐‑Ups 4 x 10-­‐‑12 4 x 15 Bodyweight Inverted Rows Chest Press Machine Superset Jumping Jacks 4 x 30 Post workout cardio circuit: 3 sets 20 seconds each (A, B, C, equals 1 set) (1 minute rest after each set) A. Jumping jacks B. Jump rope C. Burpees 4 x 20 seconds Post workout cardio circuit: 3 sets 20 seconds each (A, B, C, equals 1 set) (1 minute rest after each set) A. Jumping Jacks B. Jump Rope C. Burpees Day 6: Abs & Cardio
Reps and Sets
Abs Perform 1, 2, 3 as a circuit: 3 total sets 1. Reverse Crunches 3 x 15 2. Lying Leg Raises 3 x 15 3. Crunches 3 x 15 Post workout cardio circuit: 4 sets 20 seconds each (A, B, C, equals 1 set) (1-­‐‑minute rest after each set) A. Jumping Jacks B. Jump Rope C. Burpees Day 1: Shoulders
Reps and Sets
Barbell Military Press Superset Dumbbell Front Raise Dumbbell Lateral Raise Barbell Shrugs Superset Rear Dumbbell Flies Seated Alternating Dumbbell Press 4 x 10 (increasing weight with each set) 5 x 15 4 x 30 5 x 15 5 x 15 (perform 20 reps alternating then 10 reps with both arms, this completes one set, 3 total sets) Post workout cardio: 3 sets 20 seconds each (A, B, C, equals 1 set) (1 minute rest after each set) A. Squat Jumps B. Mountain Climbers C. Jump Rope Day 3: Legs
Reps and Sets
Lying Hamstring Curls Superset Seated Hamstring Curls 4 x 20 4 x 20 40,35,30,25,20 (increasing weight with each set) 4 x 12 4 x 12 5 x 20 Leg Extensions Stiff Leg Deadlifts Superset Dumbbell Lunges Leg Press Post workout cardio: 3 sets 20 seconds each (A, B, C, equals 1 set) (1 minute rest after each set) A. Squat Jumps B. Mountain Climbers C. Jump Rope Day 2: Arms
Reps and Sets
Tricep Rope Extension Superset Overhead Tricep Extension Superset Jumping Jacks Dumbbell Skull Crushers Superset Bench Step-­‐‑Ups Straight Bar Push Downs Superset Dumbbell Kickbacks Superset Mountain Climbers Reverse EZ Bar Curls Superset EZ Bar Curls Superset Run in place Incline Dumbbell Curls Superset Hammer Curls Superset Squat Jumps 4 x 20 4 x 20 4 x 20 seconds 4 x 15 4 x 15 4 x 15 4 x 15 4 x 20 seconds 4 x 15 4 x 15 4 x 20 seconds 4 x 15 4 x 15 4 x 15 Machine Preacher Curls 4 x 8 (perform these as negative reps, count to four seconds on the way down, when you reach full extension explode up) 4 x 12 Superset Burpees Post workout cardio: 3 sets 20 seconds each (A, B, C, equals 1 set) (1 minute rest after each set) A. Squat jumps B. Mountain climbers C. Jump rope Day 4: Chest
Reps and Sets
Incline Bench Press 5 x 10 Superset Jumping Jacks 4 x 20 seconds Incline Dumbbell Press 4 x 10-­‐‑12 (increasing weight Superset with each set) Close Grip Dumbbell Press 4 x 12 Superset Bench Step-­‐‑Ups 4 x 15 Flat Dumbbell Press 4 x 10-­‐‑12 Superset Mountain Climbers 4 x 20 seconds Incline Dumbbell Flies 5 x 12 Superset Push-­‐‑Ups 4 x failure Superset Run in place 4 x 20 seconds Decline Bench Press 5 x 10 Superset Squat Jumps 4 x 15 Post workout cardio: 3 sets 20 seconds each (A, B, C, equals 1 set) (1 minute rest after each set) A. Squat Jumps B. Mountain Climbers C. Jump Rope Day 5: Back
Reps and Sets
Pull Ups Superset Bent Over Rows 5 x failure 4 x 10 (wide grip 10 reps, normal grip 10 reps, reverse grip 10 reps, this completes one set, 4 total sets) 4 x 10-­‐‑12 (increasing weight with each set) T-­‐‑Bar Row Dumbbell Row Superset Back Extensions 4 x 15 4 x 15 Close Grip Lat Pull Downs Superset Wide Grip Cable Row 4 x 12-­‐‑15 (increasing weight with each set) 4 x 12-­‐‑15 (increasing weight with each set) Post workout cardio: 3 sets 20 seconds each (A, B, C, equals 1 set) (1 minute rest after each set) A. Squat jumps B. Mountain climbers C. Jump rope Day 6: Abs & Cardio
Reps and Sets
Abs Perform 1, 2, 3 as a circuit: 3 total sets 1. Lying Leg Raises 3 x 15 2. Flutter Kicks 3 x 15 3. Leg Tucks 3 x 15 Post workout cardio circuit: 4 sets 20 seconds each (A, B, C, equals 1 set) (1 minute rest after each set) A. Squat Jumps B. Mountain Climbers C. Jump rope Day 1: Shoulders Reps and Sets
Day 2: Arms
Reps and Sets
Standing Barbell Military Press Tricep Rope Extension Superset Rope Curls Superset Medicine Ball Slams Straight Bar Tricep Extensions Superset Lying Cable Curls Superset Lunge Jumps 4 x 20 4 x 20 4 x 15 (as hard as you can) 4 x 20 4 x 20 4 x 15 Lateral Raise Superset Front Raise Shoulder Press Machine 10,10 x 4 (10 normal reps, 10 reps behind the neck, this completes one set, 4 total sets) (1 rep lateral raise, 1 rep front raise, 2 reps lateral raise, 2 reps front raise, continue this until you get to 5 reps) 3 total sets 4 x 10 (increasing weight with each set) Rear Delt Flies 4 x 20 Superset Barbell Shrugs 4 x 20 Post workout cardio: 3 sets 25 seconds each (A, B, C, equals 1 set) (1 minute rest after each set) A. Burpees B. Medicine Ball Slams C. Run in place Day 3: Legs
Leg Extensions Superset Seated Hamstring Curls Reps and Sets
4 x 25 (increasing weight with each set 4 x 25 (increasing weight with each set) Squats 10,10,12,8,6,8 (pause reps) (increasing weight with each set until your last set of 8 Leg Press 4 x 15 (increasing weight with Superset each set) Lying Hamstring Curls 4 x 15 (increasing weight with Superset each set) Glute Machine 4 x 15 (each leg) Seated Calf Raise 4 x 40 Post workout cardio: 3 sets 25 seconds each (A, B, C, equals 1 set) (1 minute rest after each set) A. Burpees B. Medicine Ball Slams C. Run in place Dumbbell Skull Crushers 4 x 20 Superset Alternating Dumbbell Curls 4 x 12 (each arm) Superset 4 x 25 seconds High Knees Overhead Dumbbell 4 x 12 Extension Superset EZ Bar Curls 4 x 20 Superset Bench Step-­‐‑Ups 4 x 15 Post workout cardio: 3 sets 25 seconds each (A, B, C, equals 1 set) (1 minute rest after each set) A. Burpees B. Medicine Ball Slams C. Run in place Day 4: Chest
Reps and Sets
Flat Dumbbell Press Superset Medicine Ball Slams 20,15,12,10 (increasing weight with each set) 4 x 15 Incline Dumbbell Press Superset Incline Dumbbell Flies Superset Lunge Jumps 20,15,12,10 (increasing weight with each set) 4 x 12 4 x 10 (each leg) Decline Chest Press Machine Superset Push-­‐‑Ups Superset High Knees 4 x 10-­‐‑12 (increasing weight with each set) 4 x failure 4 x 25 seconds Cable Flies Superset Bench Step-­‐‑Ups 4 x 15 4 x 15 Post workout cardio: 3 sets 25 seconds each (A, B, C, equals 1 set) (1 minute rest after each set) A. Burpees B. Medicine Ball Slams C. Run in place Day
5: Back
Reps and Sets
Wide Grip Cable Row w/ Lat Pull Down Bar 10,10,10 x 4 (10 reps wide, 10 reps normal, 10 reps close) Close Grip Lat Pull Down Superset Wide Grip Lat Pull Down 4 x 12 4 x 12 Seated Row Machine 10,10 x 4 (10 reps close grip, 10 reps wide grip) Dumbbell Seal Rows Superset Wide Grip Pull-­‐‑Ups 4 x 12 4 x failure Post workout cardio: 3 sets 25 seconds each (A, B, C, equals 1 set) (1 minute rest after each set) A. Burpees B. Medicine Ball Slams C. Run in place Day 6: Abs & Cardio
Reps and Sets
Abs Perform 1, 2, 3 as a circuit: 3 total sets 1. Bottoms Up 3 x 20 2. Lying Leg Raises 3 x 20 3. 6 inch holds (30 seconds) Post workout cardio circuit: 4 sets 25 seconds each (A, B, C, equals 1 set) (1-­‐‑minute rest after each set) A. Burpees B. Medicine Ball Slams C. Run in place Day 1: Shoulders
Reps and Sets
Day 2: Arms
Arnold Press 15,8,15,8,15 (increase the weight when you get to 8 reps) Straight Bar Cable Front Raise 4 x 15 Superset Cable Lateral Raises 4 x 15 (each arm) Barbell Upright Row 15,12,10,15 (increasing weight Superset with each set) Bent Over Rear Delt Cable 4 x 15 Flies Dumbbell Shrugs 5 x 20 (increasing weight with each set) Post workout cardio: 3 sets 25 seconds each (A, B, C, equals 1 set) (1 minute rest after each set) A. Jump Rope B. Jumps in place C. Alternating Foot Taps Day 3: Legs
Reps and Sets
Lying Hamstring Curls Superset Seated Hamstring Curls 4 x 20 4 x 20 Leg Extensions Superset Single Leg Press 4 x 20 4 x 15 (increasing weight with each set) Box Squats Stiff Leg Deadlifts 10,10,8,8,15 (increasing weight with each set until your last set, find a bench or box that’s 90 degrees, pause for 2 seconds at the bottom of each rep then explode up) 4 x 15 Standing Calf Raise Machine 5 x 25 Post workout cardio: 3 sets 25 seconds each (A, B, C, equals 1 set) (1 minute rest after each set) A. Jump Rope B. Jumps in place C. Alternating Foot Taps Reps and Sets
Barbell Curl 15,8,15,8,15 (increase the weight Superset when you get to 8 reps) V-­‐‑Bar Tricep Pushdowns 5 x 10-­‐‑12 (increasing weight with Superset each set) Jump Rope 5 x 25 seconds Dumbbell Hammer Curls 3 total sets (perform 5 reps on one arm, switch arms get another 5 Superset reps, repeat this process 4 times, total of 40 reps) Alternating Foot Taps 3 x 25 seconds Single Arm Dumbbell Tricep 3 total sets (perform 20 normal reps, then 20 reps going outwards) Extension Superset Jumping Jacks 3 x 25 seconds EZ Bar Curl 4 x 15 Superset Reverse Grip EZ Bar Curl 4 x 15 Superset Lunge Jumps 4 x 15 Straight Bar Cable Tricep 4 x 15 Extension Superset Reverse Grip Straight Bar Cable 4 x 15 Tricep Extension Superset Jumps in place 4 x 15 Post workout cardio: 3 sets 25 seconds each (A, B, C, equals 1 set) (1-­‐‑
minute rest after each set) A. Jump Rope B. Jumps in place C. Alternating Foot Taps Day 4: Chest
Reps and Sets
Incline Dumbbell Press 8,10,12,15,20 Superset 5 x 25 seconds Jump Rope Incline Chest Press 20,10,20,10 (increase the Machine weight when you get to 10 reps) Superset Alternating Foot Taps 4 x 25 seconds Flat Bench Press 8,10,12,15 Superset Jumping Jacks 4 x 25 seconds Pec Deck 4 x 25 Superset Cable Flies 4 x 25 Superset Lunge Jumps 4 x 15 Chest Press Machine 4 x 20 Superset Jumps in place 4 x 15 Post workout cardio: 3 sets 25 seconds each (A, B, C, equals 1 set) (1 minute rest after each set) A. Jump Rope B. Jumps in place C. Alternating Foot Taps Day 6: Abs & Cardio
Reps and Sets
Abs Perform 1, 2, 3 as a circuit: 3 total sets 1. Reverse Crunches 3 x 20 2. Lying Leg Raises 3 x 20 3. Crunches 3 x 20 Post workout cardio circuit: 4 sets 25 seconds each (A, B, C, equals 1 set) (1 minute rest after each set) A. Jump Rope B. Jumps in place C. Alternating Foot Taps Day 5: Back
Reps and Sets
V-­‐‑Bar Pull Downs 15,12,10,8,8 (increasing weight with each set) 4 x failure Alternating Pull Ups w/ V-­‐‑Bar Wide Grip Seated Cable Row Superset Close Grip Seated Cable Row Single Arm Dumbbell Row 3 x 10 each arm non-­‐‑stop (perform 10 reps on one arm immediately switch to the other arm get another 10 reps, with no breaks in between switch back to original arm get another 10 reps, repeat this for 3 total sets) 4 x 15 Kneeling Straight Arm Pull Down Post workout cardio: 3 sets 25 seconds each (A, B, C, equals 1 set) (1 minute rest after each set) A. Jump Rope B. Jumps in place C. Alternating Foot Taps 15,8,15,8,15 5 x 15 Day 1: Shoulders
Clean and Jerks Straight Raises w/ Chest on Incline Bench Superset Dumbbell Lateral Raises (full extension) Reps and Sets
4 x 15 4 x 15 4 x 15 (begin with the dumbbells at your side, perform like a regular lateral raise but raise the dumbbells all the way of over your head) Alternating Dumbbell 4 x 10 (perform 1 rep on one Military Press arm, switch to the other arm and perform 1 rep, continue this until you get 10 reps on each arm or a total of 20 reps) Rear Delt Cable Flies 4 x 20 Barbell Shrugs 10,10,10 x 3 (perform as a drop-­‐‑
set, start heavy get 10 reps, drop the weight get another 10 reps, drop the weight again and get another 10 reps, this completes 1 set, 3 total sets) Post workout cardio: 3 sets 30 seconds each (A, B, C, equals 1 set) (1 minute rest after each set) A. Squat Jumps B. Treadmill Sprints C. Mountain Climbers Day 2: Arms
Incline Dumbbell Curls Superset Incline Hammer Curls Superset Burpees Reps and Sets
20,8 x 4 (perform as a drop-­‐‑set, get 20 reps with a moderate weight then drop the weight and get 8 more reps, this completes 1 set, 4 total sets) 4 x 12 4 x 15 Spider Curls 15,12,10,15 (increasing weight with each set until your last set) Superset Machine Bicep Curls 4 x 20 Superset Squat Jumps 4 x 15 Overhead Tricep 4 x 20 Rope Extension Superset Tricep Rope 4 x 20 Extension Superset Run in place 4 x 30 seconds EZ Bar Skull Crushers 15,12,10,8 Superset Overhead Dumbbell 4 x 12-­‐‑15 Press Superset 4 x 15 Bench Step-­‐‑Ups Post workout cardio: 3 sets 30 seconds each (A, B, C, equals 1 set) (1 minute rest after each set) A. Squat Jumps B. Treadmill Sprints C. Mountain Climbers Day 3: Legs
Reps and Sets
Leg Extensions Superset Seated Hamstring Curls 20,10 x 4 (perform as a drop-­‐‑set get 20 reps with a moderate weight, drop the weight and get 10 more reps, this completes one set, 4 total sets) Squats 4 x 20 Dumbbell Lunges Superset Lying Hamstring Curls 4 x 12 (each leg) 4 x 20 Seated Calf Raise Machine 10,10,10 x 3 (10 feet pointed out, 10 feet pointed in, 10 normal, this completes one set, 3 total sets) Post workout cardio: 3 sets 30 seconds each (A, B, C, equals 1 set) (1 minute rest after each set) A. Squat Jumps B. Treadmill Sprints C. Mountain Climbers Day 5: Back
Reps and Sets
Bent Over Barbell Row 15,12,10,8,8 (increasing weight with each set) 8,15 x 4 (start with a heavy weight get 8 reps, drop the weight and get 15 reps, this completes one set, 4 total sets) 4 x 20 4 x 12 Wide Grip Lat Pull Down Superset Seated Low Row Machine Seated Cable Rows w/ Rope Superset Incline Barbell Row w/ Chest on Bench Seated Close Grip Cable Row 4 x 15 Post workout cardio: 3 sets 30 seconds each (A, B, C, equals 1 set) (1 minute rest after each set) A. Squat Jumps B. Treadmill Sprints C. Mountain Climbers Day 4: Chest
Reps and Sets
Incline Bench Press 15,12,10,8,6 (increasing weight Superset with each set) Burpees 4 x 15 Flat Bench Press 15,12,10,8,6 (increasing weight Superset with each set) Squat Jumps 4 x 15 Incline Chest Press 4 x 12-­‐‑15 Superset Decline Chest Press 4 x 12-­‐‑15 Superset Run in place 4 x 30 seconds Incline Bench Cable Flies 4 x 20 Superset Incline Close Grip Dumbbell 4 x 12 Press Superset Bench Step-­‐‑Ups 4 x 15 Post workout cardio: 3 sets 30 seconds each (A, B, C, equals 1 set) (1 minute rest after each set) A. Squat Jumps B. Treadmill Sprints C. Mountain Climbers Day 6: Abs & Cardio Reps and Sets
Abs Perform 1, 2, 3 as a circuit: 3 total sets 1. Plate Twists 3 x 25 2. Straight Leg Hip Raises 3 x 25 3. Sit-­‐‑
Ups 3 x 25 Post workout cardio circuit: 4 sets 30 seconds each (A, B, C, equals 1 set) (1-­‐‑minute rest after each set) A. Squat Jumps B. Treadmill Sprints C. Mountain Climbers Day 1: Shoulders
Reps and Sets
Day
2: Arms
Barbell Shrugs Superset Rear Delt Flies on Incline Bench Seated Lateral Raise Superset Front Plate Raise Superset Car Drivers 4 x 30 4 x 20 4 x 20 4 x 20 4 x 20 Dumbbell Skull Crushers 4 x 10-­‐‑12 Increasing Superset weight with each set) Mountain Climbers 4 x 30 seconds Incline Straight Bar Cable Tricep 4 x 15-­‐‑20 Extensions Superset Tricep R
ope E
xtensions 4 x 15-­‐‑20 Superset Squat J
umps 4 x 20 Cable Straight Bar Tricep 4 x 12 (increasing weight Pushdowns with each set) Superset Run in place 4 x 30 seconds EZ Bar Preacher Curl 4 x 12 (each arm) Superset Dumbbell Bicep Curl 4 x 12 Superset Bench Step-­‐‑Ups 4 x 20 EZ Bar Curls 4 x 15 Superset Close Grip EZ Bar Curls 4 x 15 Superset Jumping Jacks 4 x 30 Post workout cardio: 3 sets 30 seconds each (A, B, C, equals 1 set) (1-­‐‑minute rest after each set) A. Jumping Jacks B. Burpees C. Jump Rope Seated Dumbbell Military Press 15,12,10,8 (increasing Superset weight with each set) Behind the Neck Shoulder Press Same format as above Post workout cardio: 3 sets 30 seconds each (A, B, C, equals 1 set) (1-­‐‑minute rest after each set) A. Jumping Jacks B. Burpees C. Jump Day 3: Legs
Reps and Sets
Leg Extensions Superset Stiff Leg Deadlifts Leg Press 4 x 25 4 x 15 10,10,10 x 3 (10 reps close, 10 reps normal, 10 reps wide) Squats 15,12,10,8,6 (increasing weight with each set) 4 x 20 4 x 20 4 x 25 Lying Hamstring Curls Superset Seated Hamstring Curls Calf Raise on Leg Press Post workout cardio: 3 sets 30 seconds each (A, B, C, equals 1 set) (1-­‐‑minute rest after each set) A. Jumping Jacks B. Burpees C. Jump Rope Reps and Sets
Day 4: Chest
Flat Bench Press Superset Mountain Climbers Reps and Sets
12,8,6,4,2, half-­‐‑rep burnout set to failure (increasing weight with each set until your last set, during your last set don’t let the bar touch your chest, bring it slow and controlled on the way down and then explode up) 4 x 30 seconds Incline Bench Press 12,10,8,6, burnout set to failure (increasing weight with each set until your last set, Superset during your last set bring the bar down slow and controlled and then explode up) Squat Jumps 4 x 20 Incline Cable Flies 7,7,7 x 4 (perform 7 full reps, 7 half reps, and then 7 contracted reps, really focus on Superset the squeeze, this completes one set, 4 total sets) Incline Chest Press Machine 4 x 12 Superset Run in place 4 x 30 seconds Smith Machine Bench 4 x 15 Press Superset Jumping Jacks 4 x 30 seconds Post workout cardio: 3 sets 30 seconds each (A, B, C, equals 1 set) (1-­‐‑
minute rest after each set) A. Jumping Jacks B. Burpees C. Jump Rope Day 5: Back
Reps and Sets
Seated Row Machine 15,12,10,10, drop-­‐‑set until failure (increasing weight with each set until your last set) Superset 5 x failure Wide Grip Pull-­‐‑Ups Dumbbell Seal Rows 4 x 15 Superset High Row Machine 4 x 12 Wide Grip Seated 4 x 12-­‐‑15 (increasing weight with Cable Row each set) Superset 4 x 15 Kneeling Cable Lat Pull Down Post workout cardio: 3 sets 30 seconds each (A, B, C, equals 1 set) (1-­‐‑minute rest after each set) A. Jumping Jacks B. Burpees C. Jump Rope Day 6: Abs & Cardio
Reps and Sets
Abs Perform 1, 2, 3 as a circuit: 3 total sets 1. Reverse Crunches 3 x 25 2. Leg Raises 3 x 25 3. 6 Inch Holds (30 seconds) Post workout cardio circuit: 4 sets 30 seconds each (A, B, C, equals 1 set) (1-­‐‑minute rest after each set) A. Jumping Jacks B. Burpees C. Jump Rope Day 1: Shoulders
Reps and Sets
Seated Dumbbell Military Press Superset Dumbbell Shrugs 15,12,10,8, drop-­‐‑set until failure (increasing weight with each set until your last set) 15, 15 x 5 (perform these as a drop-­‐‑set, get 15 reps with a heavy weight, drop the weight and get another 15 reps, this completes one set, 5 total sets) 4 x 15 4 x 15 Straight Bar Front Raises w/ Chest on Incline Bench Superset Rear Dumbbell Flies w/ Chest on Incline Bench Smith Machine Military Press 4 x 10-­‐‑12 Increasing weight with each Superset set) Seated Dumbbell Lateral 4 x 20 Raises Post Workout Cardio Circuit: 3 sets 35 seconds each (A, B, C, equals 1 set) (1-­‐‑minute rest after each set) A. Squat Jumps B. Mountain Climbers C. Jump Rope Day 3: Legs
Reps and Sets
Leg Extensions Squats 4 x 30 10,10 x 5 (10 reps normal squats, 10 reps close stance, this completes one set, 5 total sets) Stiff Leg Deadlifts 4 x 15 Superset Lying Hamstring Curls 4 x 15 Smith Machine (Tap n Go0 Squats 4 x 12 (place a bench or box that’s 90 degrees underneath you, tap the bench or box and explode back up) Seated Hamstring Curl 4 x 20 Superset Calf Raise 5 x 20 Post Workout Cardio Circuit: 3 sets 35 seconds each (A, B, C, equals 1 set) (1-­‐‑minute rest after each set) A. Squat Jumps B. Mountain Climbers C. Jump Rope Day 2: Arms
Barbell Curl Superset EZ Bar Skull Crushers Superset Run in place Single Arm Preacher Curls Superset Single Arm Tricep Extensions Superset Jumping Jacks Reps and Sets
4 x 20 4 x 20 4 x 35 seconds 10,10 x 4 (perform these as a drop-­‐‑
set, get 10 reps drop the weight and get another 10, this completes one set, 4 total sets) 10,10 x 4 (perform these as a drop-­‐‑
set, get 10 reps drop the weight and get another 10, this completes one set, 4 total sets) 4 x 35 seconds EZ Bar Cable Curls 3 x 40 Superset 3 x 40 V-­‐‑Bar Tricep Pushdowns Superset 3 x 35 seconds Mountain Climbers Dumbbell Curls 4 x 15 Superset 4 x 15 Overhead Dumbbell Press Superset 4 x 15 Squat Jumps Post Workout Cardio Circuit: 3 sets 35 seconds each (A, B, C, equals 1 set) (1-­‐‑minute rest after each set) A. Squat Jumps B. Mountain Climbers C. Jump Rope Day 4: Chest
Reps and Sets
Incline Dumbbell Press Superset Flat Dumbbell Press Superset Run in place 12,10,8,6,15 (increasing weight with each set until your last set) Same Format as Above 4 x 35 seconds Decline Bench Press 12,10,8,6,15 (increasing weight with each set until Superset your last set) Jumping Jacks 4 x 35 seconds Pec Deck 4 x 15 Superset Incline Chest Press 4 x 15 Machine Superset Mountain Climbers 4 x 35 seconds Cable Flies 4 x 20 Superset Squat Jumps 4 x 15 Post Workout Cardio Circuit: 3 sets 35 seconds each (A, B, C, equals 1 set) (1-­‐‑minute rest after each set) A. Squat Jumps B. Mountain Climbers C. Jump Rope Day 5: Back
Reps and Sets
Deadlifts 15,12,10,8,20 (increasing weight with each set until your last set) 4 x 15 4 x failure 10,10,10 x 3 (perform these as a drop-­‐‑set, get 10 heavy reps, drop the weight get 10 moderate reps, drop the weight and get 10 light reps, this completes one set, 3 total sets) Single Arm Dumbbell Row Superset Wide Grip Pull-­‐‑Ups T-­‐‑Bar Row V-­‐‑Bar Lat Pull Down 4 x 12-­‐‑15 Superset Behind the Neck Lat Pull 4 x 12-­‐‑15 Down Post Workout Cardio Circuit: 3 sets 35 seconds each (A, B, C, equals 1 set) (1-­‐‑minute rest after each set) A. Squat Jumps B. Mountain Climbers C. Jump Rope Day 6: Abs & Cardio
Reps and Sets
Abs Perform 1, 2, 3 as a circuit: 3 total sets 1. Flutter Kicks 3 x 30 2. Reverse Crunches 3 x 30 3. Leg Tucks 3 x 30 Post Workout Cardio Circuit: 4 sets 35 seconds each (A, B, C, equals 1 set) (1-­‐‑minute rest after each set) A. Squat Jumps B. Mountain Climbers C. Jump Rope Day 1: Shoulders
Reps and Sets
Barbell Military Press Superset Barbell Upright Row Superset Lateral Raises 4 x 15 4 x 15 4 x 15 Face Pulls Superset Barbell Shrugs 4 x 20 4 x 20 Shoulder Press Machine 15,12,10,8, drop-­‐‑set until failure (increasing weight with each set until your last set) Post Workout Cardio Circuit: 3 sets 35 seconds each (A, B, C, equals 1 set) (1-­‐‑minute rest after each set) A. Burpees B. Treadmill Sprints C. Jumps in place Day 3: Legs
Reps and Sets
Leg Press 15 reps normal, 15 reps wide, 15 reps close (repeat for 3 total sets) Smith Machine Vertical Leg Press Squats 15,12,10,8 (increasing weight with each set) 15,12,10,8,10,12,15 (increasing weight with each set until you get to 8 reps, make sure you are getting 90 degrees or lower) Leg Extension Superset Standing Single Leg Hamstring Curl Lying Hamstring Curl 20 reps, close 20 reps (repeat for 4 sets) 4x15 4x15 Post Workout Cardio Circuit: 3 sets 35 seconds each (A, B, C, equals 1 set) (1-­‐‑minute rest after each set) A. Burpees B. Treadmill Sprints C. Jumps in place Day 2: Arms
Reps and Sets
Dumbbell Hammer Curls Superset Incline Bench Cable EZ Bar Skull Crushers Superset Burpees 10,10 x 4 (perform these as a drop-­‐‑set, get 10 reps with a heavy weight, go lighter and get 10 more reps, this completes one set, 4 total sets) 4x20 4x15 Incline Dumbbell Curls Superset Dumbbell Skull Crushers Superset Jumps in place 4x25 15,12,10,8 4 x 15 Straight Bar Cable Curls 20,10 x 4 (perform these as a drop set, get 20 reps with a moderate weight, go lighter and get 10 more reps, this completes one set, 4 total Superset sets) Overhead Rope Tricep 4x20 Extension Superset Mountain Climbers 4x35 seconds Tricep Rope Extension 20,10 (perform these as a drop set, get 20 reps with a moderate weight, go lighter and get 10 more reps, this completes one set, 4 total sets) Superset High Pulley Cable Curls 4x20 Superset 4x35 Jump Rope Post Workout Cardio Circuit: 3 sets 35 seconds each (A, B, C, equals 1 set) (1-­‐‑minute rest after each set) A. Burpees B. Treadmill Sprints C. Jumps in place Day 4: Chest Reps and Sets
Day 5: Back
Flat Bench Superset Burpees Lat Pull Down 4 sets (12,6) (12,6) (12,6) (12,6) 4 total sets (get 12 reps then go heavier and get 6 reps) 4x15 Flat Dumbbell Bench Superset Jumps in place 10,10,10 x 3 (perform these as a drop-­‐‑set, get 10 heavy reps, drop to a moderate weight get 10 reps, drop to a lighter weight get 10 more, this completes one set, 3 total sets) 4x15 Incline Dumbbell 4x20 Bench Superset Mountain Climbers 4 x 35 seconds Incline Barbell 6 x 8 pause reps Superset Jump Rope 4 x 35 seconds Cable Flies 5x7 Superset Decline Hammer 15,12,10,8,6 (increasing weight with each set) Strength Superset Alternating Foot 4 x 35 seconds Taps Post Workout Cardio Circuit: 3 sets 35 seconds each (A, B, C, equals 1 set) (1-­‐‑minute rest after each set) A. Burpees B. Treadmill Sprints C. Jumps in place 12,10,8,6 (right after your set of 6 perform 3 drop sets to failure, 7 sets in total) T Bar Row 12,12,8,8,6 (increasing weight with each set) Dumbbell Row 4 x 15 Superset 4 x 15 each arm (focus on squeeze, let Single Arm Front Pull Down your arm extend all the way to the top) Cable Row 20,8,20,8,20 Superset 5 x 15 (sit on floor and use rope Seated Rope Pull attachment and squeeze your back on each rep) Post Workout Cardio Circuit: 3 sets 35 seconds each (A, B, C, equals 1 set) (1-­‐‑minute rest after each set) A. Burpees B. Treadmill Sprints C. Jumps in place Day 6: Abs & Cardio
Reps and Sets
Abs Perform 1, 2, 3 as a circuit: 3 total sets 1. Sit-­‐‑Ups 3 x 30 2. Side Twists 3 x 30 3. Leg Raises 3 x 30 Post Workout Cardio Circuit: 4 sets 35 seconds each (A, B, C, equals 1 set) (1-­‐‑minute rest after each set) A. Burpees B. Treadmill Sprints C. Jumps in place Reps and Sets
ABS
REPS & SETS
Circuit - sit ups, leg raises, crunches, reverse crunches
20 reps for each exercise (3 total sets)
Circuit - bicycle crunches, cross crunch, elbow to knee crunches, side crunches
20 reps for each exercise (3 total sets)
Circuit - leg tucks, side twists, alternating ankle touches, flutter kicks
20 reps for each exercise (3 total sets)
Circuit - reverse crunches, leg raises, jackknife crunches, straight leg hip raises
20 reps for each exercise (3 total sets)
Circuit - leg raises, toe touches, side twists, raised knee crunches
20 reps for each exercise (3 total sets)
Circuit - cross crunches, leg raises, crunches, straight leg hip raises
20 reps for each exercise (3 total sets)
Circuit - bicycle crunches, alternating ankle touches, bottoms up, leg tucks
20 reps for each exercise (3 total sets)
Circuit - spider crawl, alternating air grabs, reverse crunches, side twists
20 reps for each exercise (3 total sets)
Circuit - crunches, raised knee crunches, frog sit ups, full sit ups
20 reps for each exercise (3 total sets)
Circuit - alternating plank, scissor kicks, reverse crunches, mountain climbers
20 reps for each exercise (3 total sets)
Congratulations! Congratulations from the TLB family on your completion of our 8-­‐week rigorous workout plan. We expect that you have completely transformed your body and mind along this journey. Everyone has the same amount of hours within the day. What separates the great from the mediocre is what he or she does with those hours. After the completion of this book you now have a slight idea of what type of heart, hunger, soul, and passion we put into this lifestyle. As you continue on your marathon through life just remember one thing DON’T CHEAT THE GRIND. The grind knows how much work you’ve put in. It knows what sacrifices you’ve made in order to achieve your goals. With the right vision, ambition, along with grind we promise you can achieve any goal you desire. This is just the beginning, a stepping-­‐stone on your path to greatness. Stay hungry, stay persistent and don’t let anyone tell you that you can’t do something. All dreams are obtainable; it all comes down to how much work you are willing to put in towards that dream in order to construct it into a reality. Welcome to The Lost Breed, you are now a part of the endangered species that is driven by hunger and ambition. You are now a member of a movement that separates the hungry from the complacent. We expect you have achieved the mindset where the grind never stops. Thank you for your purchase. Let your marathon continue. CONGRATULATIONS WWW.THELOSTBREED.COM