In the light blue cell below, type "kg" if using kilogram
(quotation marks not includ
Lbs
Workout
Exercise
BARBELL BENCH PRESS
DUMBBELL INCLINE PRESS
Chest & Triceps
CABLE FLYE/MACHINE FLY
DIPS
PUSHUPS
BACK SQUAT
ROMANIAN DEADLIFT
BARBELL HIP THRUST
Legs & Abs
LEG EXTENSION
LEG CURL
STANDING CALF RAISE
AB-CRUNCH
Week 1
LAT PULLDOWN
CABLE SEATED ROW
Back & Biceps
CHEST-SUPPORTED T-BAR ROW
INVERTED ROWS
DUMBBELL SUPINATED CURL
DEADLIFT
DUMBBELL WALKING LUNGE
SINGLE-LEG LEG EXTENSION
Legs & Abs
SINGLE-LEG LYING LEG CURL
MACHINE SEATED HIP ABDUCTION
STANDING CALF RAISE
PLANK
OVERHEAD PRESS
DUMBBELL LATERAL RAISE
Shoulders &
Arms
Shoulders &
Arms
CABLE REVERSE FLYE
SINGLE-ARM ROPE TRICEP EXTENSION
SINGLE-ARM CABLE CURL
Workout
Exercise
BARBELL BENCH PRESS
DUMBBELL INCLINE PRESS
Chest & Triceps
CABLE FLYE
ASSISTED DIP
DUMBBELL SKULL CRUSHER
BACK SQUAT
ROMANIAN DEADLIFT
BARBELL HIP THRUST
Legs & Abs
LEG EXTENSION
LEG CURL
STANDING CALF RAISE
CRUNCH
Week 2
REVERSE GRIP LAT PULLDOWN
CABLE SEATED ROW
Back & Biceps
CHEST-SUPPORTED T-BAR ROW
We
Back & Biceps
INVERTED ROW
DUMBBELL SUPINATED CURL
DEADLIFT
DUMBBELL WALKING LUNGE
SINGLE-LEG LEG EXTENSION
Legs & Abs
SINGLE-LEG LYING LEG CURL
MACHINE SEATED HIP ABDUCTION
STANDING CALF RAISE
PLANK
OVERHEAD PRESS
Shoulders &
DUMBBELL LATERAL RAISE
Shoulders &
Arms
CABLE REVERSE FLYE
SINGLE-ARM ROPE TRICEP EXTENSION
SINGLE-ARM CABLE CURL
GUESSTIMATED CALORIES: 3062 ~ "3
PROTEIN: 200G|FATS: 100G|C
SAMPLE DIET
2X MUSASHI WHEY
300g - CHICKEN BREAST - GRILLED/STIR FRIED/AIR FRIED
6EGGS (WHOLE) BOILED PREFERABLE
1 SERVE (250ML) MILK
150g OATS
100g BOILED POTATO
10 ROTI
300g DAHI
2 BANANA
Client- Australia
type "kg" if using kilograms or type "lbs" if using pounds
quotation marks not included)
Lbs
Working Sets
Reps / Duration
3
Load (lbs)
RPE
Rest
6
7
3-4min
3
8
8
2-3min
3
12
8
1-2min
3
10
7
1-2min
3
AMPRAP
8
1-2min
3
6
7
3-4min
3
8
7
2-3min
3
12
8
2-3min
3
12
8
1-2min
3
12
8
1-2min
2
8
7
1-2min
2
12
7
1-2min
3
8
8
2-3min
3
10
8
2-3min
3
12
8
2-3min
3
10
8
1-2min
3
12
8
1-2min
3
5
7
3-4min
3
10
8
2-3min
2
15
8
1-2min
2
15
8
1-2min
3
15
7
1-2min
2
12
8
1-2min
3
20sec
8
1-2min
3
6
7
3-4min
3
12
8
1-2min
3
15
8
1-2min
2
12
8
1-2min
2
12
8
1-2min
Working Sets
Reps / Duration
RPE
Rest
3
6
7
3-4min
3
8
8
2-3min
3
12
8
1-2min
3
10
7
1-2min
3
12
8
1-2min
Load (lbs)
3
6
7
3-4min
3
8
7
2-3min
3
12
8
2-3min
3
12
8
1-2min
3
12
8
1-2min
2
8
7
1-2min
2
12
7
1-2min
3
8
8
2-3min
3
10
8
2-3min
3
12
8
2-3min
3
15
8
1-2min
3
12
8
1-2min
3
5
7
3-4min
3
10
8
2-3min
2
15
8
1-2min
2
15
8
1-2min
3
15
7
1-2min
2
12
8
1-2min
3
20sec
8
1-2min
3
6
7
3-4min
3
12
8
1-2min
3
15
8
1-2min
2
12
8
1-2min
2
12
8
1-2min
TED CALORIES: 3062 ~ "3000" CALORIES
200G|FATS: 100G|CARBS:325G
SAMPLE DIET
Notes
TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER
BALDES AND STAY FIRM ON THE BENCH
USE ~45 DEGREE INCLINE. MIND MUSCLE CONNECTION WITH
UPPER PECS
KEEP YOUR ELBOWS SLIGHTLY BENT AT A CONSTANT ANGLE
WHILE SQUEEZING YOUR PECS TO MOVE THE WEIGHT
TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD
15°
DO AS MANY REPS AS YOU CAN IN EVERY SET
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY
MAINTAIN A NEUTRAL LOWER BACK, SET YOUR HIPS BACK,
DON'T ALLOW YOUR SPINE TO ROUND
TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR
HIPS. USE A PAD
FOCUS ON SQUEEZING YOUR QUADS TO MAKE THE WEIGHT
MOVE
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE
WEIGHT MOVE
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR
CALVES AT THE TO BOTTOM, DON'T BOUNCE
FOCUS ON FLEXING YOUR SPINE (ROUNDING YOUR BACK),
DON'T YANK YOUR HEAD WITH YOUR ARMS
PULL YOUR ELBOWS DOWN AGAINST YOUR SIDES, USE
SHOULDER WIDTH GRIP
USE A CLOSE GRIP, DRIVE ELBOWS DOWN AND BACK
FOCUS ON SQUEEZING YOUR SHOULDER BLADES TOGETHER
AS YOU PULL THE WEIGHT TOWARDS YOU. KEEP YOUR
PULL YOUR ARMS BACK AND OUT (FOCUS ON CONTRACTING
YOUR REAR DELTS)
DRIVE YOUR PINKY INTO THE HANDLE HARDER THAN YOUR
POINTER FINGER
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK
OUT OF THE BAR PRIOR TO MOVING IT OFF THE GROUND
10 STEPS EACH LEG. TAKE MEDIUM STRIDES, LET YOUR TORSO
LEAN FORWARD
FOCUS ON SQUEEZING YOUR QUADS TO MAKE THE WEIGHT
MOVE
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE
WEIGHT MOVE
KEEP YOUR BUTT IN THE SEAT, FOCUS ON SQUEEZING YOUR
GLUTES TO MAKE THE WEIGHT MOVE
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR
CALVES AT THE TO BOTTOM, DON'T BOUNCE
SQUEEZE YOUR GLUTES, KEEP YOUR HIPS LOW
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT,
CLEAR YOUR HEAD OUT OF THE WAY, PRESS UP AND SLIGHTLY
RAISE THE DUMBBELL "OUT" NOT "UP", MIND MUSCLE
CONNECTION WITH MIDDLE FIBERS
SWEEP THE WEIGHT OUT AND BACK, MIND MUSCLE
CONNECTION WITH REAR DELTS
PULL YOUR ARM BEHIND YOUR TORSO, DON'T MOVE YOUR
UPPER ARM
FACE AWAY FROM THE CABLE YOU ARE USING, KEEP YOUR
ARM BEHIND YOUR TORSO
Notes
TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER
BALDES AND STAY FIRM ON THE BENCH
USE ~45 DEGREE INCLINE. MIND MUSCLE CONNECTION WITH
UPPER PECS
KEEP YOUR ELBOWS SLIGHTLY BENT AT A CONSTANT ANGLE
WHILE SQUEEZING YOUR PECS TO MOVE THE WEIGHT
TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD
15°
KEEP YOUR ELBOWS INLINE WITH THE TOP OF YOUR HEAD,
DON'T LET YOUR UPPER ARM MOVE
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY
MAINTAIN A NEUTRAL LOWER BACK, SET YOUR HIPS BACK,
DON'T ALLOW YOUR SPINE TO ROUND
TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR
HIPS. USE A PAD
FOCUS ON SQUEEZING YOUR QUADS TO MAKE THE WEIGHT
MOVE
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE
WEIGHT MOVE
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR
CALVES AT THE TO BOTTOM, DON'T BOUNCE
FOCUS ON FLEXING YOUR SPINE (ROUNDING YOUR BACK),
DON'T YANK YOUR HEAD WITH YOUR ARMS
PULL YOUR ELBOWS DOWN AGAINST YOUR SIDES, USE
SHOULDER WIDTH GRIP
USE A CLOSE GRIP, DRIVE ELBOWS DOWN AND BACK
FOCUS ON SQUEEZING YOUR SHOULDER BLADES TOGETHER
AS YOU PULL THE WEIGHT TOWARDS YOU. KEEP YOUR
PULL YOUR ARMS BACK AND OUT (FOCUS ON CONTRACTING
YOUR REAR DELTS)
DRIVE YOUR PINKY INTO THE HANDLE HARDER THAN YOUR
POINTER FINGER
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK
OUT OF THE BAR PRIOR TO MOVING IT OFF THE GROUND
10 STEPS EACH LEG. TAKE MEDIUM STRIDES, LET YOUR TORSO
LEAN FORWARD
FOCUS ON SQUEEZING YOUR QUADS TO MAKE THE WEIGHT
MOVE
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE
WEIGHT MOVE
KEEP YOUR BUTT IN THE SEAT, FOCUS ON SQUEEZING YOUR
GLUTES TO MAKE THE WEIGHT MOVE
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR
CALVES AT THE TO BOTTOM, DON'T BOUNCE
SQUEEZE YOUR GLUTES, KEEP YOUR HIPS LOW
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT,
CLEAR YOUR HEAD OUT OF THE WAY, PRESS UP AND SLIGHTLY
RAISE THE DUMBBELL "OUT" NOT "UP", MIND MUSCLE
CONNECTION WITH MIDDLE FIBERS
SWEEP THE WEIGHT OUT AND BACK, MIND MUSCLE
CONNECTION WITH REAR DELTS
PULL YOUR ARM BEHIND YOUR TORSO, DON'T MOVE YOUR
UPPER ARM
FACE AWAY FROM THE CABLE YOU ARE USING, KEEP YOUR
ARM BEHIND YOUR TORSO