DNF SQUAD
@DARIHANANOVAFITNESS
For this program you will need gym access as it is a gym based program. You will also need glute
bands! You can get some our amazing bands by clicking here darihananova.com
Please join our private facebook group by clicking here: DNF SQUAD ! You’ll be joining a group of over
18k women all on a similar journey. If you need inspo, here you will find it!
Videos on this pdf are found on our Vimeo account. This account has everything you may need to
successfully complete this program. To follow it / view it click here: https://vimeo.com/
darihananovafitness or you can click the added links to view all demos per each day.
I know the scale can be VERY deceiving, for that reason I would recommend to always track
progress taking photos! Once a week take photos and use a layout app to compare them! Try
to use similar lighting and same posing and you’ll be shocked at the changes you’ll make!
Although you may think I inspire you, YOU inspire me even more! For this reason I ask that
you share your journey with me. You can tag me on instagram, send me an email at
info@darihananova.com and share your results with me!
Carbohydrates are comprised of small chains of sugar which the digestive body breaks down into
glucose. Glucose is then used by the body as a primary source of energy.
So what do they do? Carbs are essential to give you energy. Once you digest carbohydrates your body
will convert them into glycogen. Glycogen is what your muscles use as a form of energy to perform.
Protein is essential for repairing and regenerating body tissues and cells, a healthy functioning
immune system and manufacturing hormones. Protein is essential for muscle tissue growth and
repair. Under “stress” (exercise) your muscles tear and thus you need to intake high protein meals
after your workouts to help with new tissue growth and to repair the “damaged” muscles.
Fats are an essential part of a healthy diet. They improve brain development, overall cell functioning,
protect the body’s organs and help you absorb vitamins. Fats help with brain development and
normal hormone function. For women, we need to keep a stable fat intake because our body fat
composition determines our monthly cycle, fertility, skin issues and overall hormones.
Alcohol is considered a “non”essential macro. However, it still contains calories thus it should be
tracked into your calorie intake even if it is an occasional drink or two.
The first step towards calculating your macros would be figuring out your goals.
Finding out your body mass index or BMI would be a good way to guide your calorie
or macro goals.
A BMI of 25-29.99% is considered to be overweight, or 25-30 pounds above the
recommended weight for ones height. A BMI higher than 30 % would
classify a person as obese, or more than 30 pounds above the recommended
weight for their height. The the healthy BMI range is 18.5 to 24.9%.
Health is MORE than looks, and having a high body mass index can put you
at many risks for diseases. Knowing your BMI can better help guide your
macro calculation. So let’s figure it out! Based on your answer here are your
appropriate approaches:
BMI LOWER THAN 25 = SURPLUS
BMI BETWEEN 25-30 = MAINTENANCE
BMI HIGHER THAN 30 = DEFICIT
To determine your current “maintenance” intake you should take your
current weight in pounds and multiply it by your current activity level.
Example: 167 lbs x 13 = 2119 CALS
This is my personal “maintenance” intake.
During a maintenance phase, you won’t gain or lose weight, but you can
gain strength and lose fat with using progressive overload (the gradual
increase of weights used for your workouts over time).
If your goal is to gain strength, muscle mass and fat you will opt for calculating your
macros for weight gain (SURPLUS CALORIE INTAKE). This would be recommended for
someone who is thin and wants to gain weight overall.
If you want to lose fat while gaining muscle definition (not muscle size) and lift/make
your booty rounder not necessarily bigger and tone your legs/overall body, you will
calculate your macros for maintenance.
If you want to weight (mostly fat and some muscle) and tone your legs/overall body, you
will calculate your macros for maintenance.
If you want to gain weight add 300 calories to your “maintenance” calorie amount. Eventually as weeks
pass by (2 weeks) you can add 100 extra calories every 2 weeks. I recommend this so that you don’t
overwhelm yourself with food and so that you don’t gain a lot of fat while trying to gain muscle.
EXAMPLE: If I wanted to gain…
2,100 + 300 = 2,400 would be my calorie intake daily.
To determine your current “maintenance” intake you should take your current weight in pounds and
multiply it by your current activity level.
Example: 167 lbs x 13 = 2119 CALS
This is my personal “maintenance” intake.
Curing a maintenance phase, you won’t gain or lose weight, but you can gain strength and lose fat with
If you want to lose weight drop your calorie intake by 300 calories for steady weight loss. For a more
aggressive approach you’d drop it by 500 calories.
You can also pick a number in between and decrease it by that amount.
(I don’t recommend less than 1,600 calories per day!)
EXAMPLE: If I wanted to lose…
2,100 - 300 = 1,800 would be my calorie intake daily.
Studies show that women who are lifting weights should take on “average” 1 gram
of protein per pound of body weight. If you are a person who weighs over 180
pounds doing this may not work since consuming a lot of protein can lead to fat
gain and it may be too much for your body to breakdown. So if this is your case you
can opt for 0.75 to 0.85 grams of protein per pound of body weight. In my case I
would consume 150 grams of protein since I weigh 150 pounds. So how many
calories of protein would I consume?
Remember 1 gram of protein equals 4 calories. So 150 grams x 4 calories is 600
calories.
EXAMPLE FORMULA:
Your body weight in lbs x 1 gram (if you’re under 180 lbs) = protein intake
The recommended fat intake for women ranges between 25-35 % of their daily
calorie intake. I recommend opting for 25% of your calorie intake to come from fats.
Fats help regulate hormones and brain function so it is essential in your diet, and no
consuming fat wont make you “fat” when consumed moderately. In my case I am
supposed to consume 2,100 calories daily, so to figure out how many grams/
calories of fats to eat I would multiply 2,100 by .25 (represents %.) and the amount
this equals to is the amount of calories I should intake from fats. 2,100 calories x .25
= 525 calories
EXAMPLE FORMULA:
Your daily calorie intake x .25 = Fat calorie intake
Then you would move onto determine how many grams of fat to consume by
dividing the calorie amount (525 for me) by 9, since 1 gram of fat = 9 calories.
Example: 525 calories / 9 calories = 58.33 grams (round to nearest whole number)
so 58 g of fat is what I would consume daily.
FINAL FORMULA:
Your cal intake x .25 = Fat calorie intake / 9 cals = Fat intake in grams
Carbs are essential in your diet. Low carb diets will slow down your
progress when gaining muscle is a priority, so consuming carbs
moderately is the best option in my opinion.
To determine your carb intake you will subtract from your original calorie
intake goal the calories consumed from fats and protein, the amount of
calories remaining is the amount of carbs you should intake.
In my case that would be 2,100 goal cals - 600 cals (protein ) - 525 cals
(fat) = 975 calories worth of carbs would be my carb intake and to
determine the amount in grams I would divide 975 calories / 4 calories
(since 1 gram of carbs = 4 cals). Leaving me with 975 / 4 = 244 grams of
carbs when rounded.
So remember: To calculate your carb intake you need to figure out the amount of fats
and protein you are consuming first, the remainder is carbs.
Final Formula:
Entire cal intake - (FAT CALS) - (PROTEIN CALS) = CARB cals / 4 cals =
CARBS in grams
WHICH CALORIE CALCULATION DO I USE TO DO MY MACROS? If your goal is
maintenance, you would use maintenance calories. If you’re doing a
surplus or a deficit you would take the deficit or surplus amount to
calculate your macros.
How often should I adjust MY MACROS? Every two weeks.
Do I have to meet my macros all the time? No, what is important is meeting
your overall calories.
How do you count macros? Weighing the food you eat! Any food scale
measuring in grams/ounces will work. I get mines from amazon.
Do you weigh food in grams or ounces? WHICHEVER! Solids are usually
measured in grams while liquids are measured in ounces.
Is your food weighed dry or cooked? DRY! Unless its pre-packaged and precooked and all the nutritional info is available!
Where can I get a food scale? Almost anywhere! You can get your
local super market or online stores like amazon.
How often should I have cheat meals? Twice a week, but fit them
into your macros! Yes, ice-cream can fit into your macros, just work your
meals around your “cheat meal”.
Do I count macros in gram or calories? EITHER OR BOTH! WHATEVER
MAKES YOU COMFORTABLE.
Where can I find nutritional information? Nutrition labels,
myfitnesspal or internet.
Do I have to meet my macros exactly? No, try your best to get as
close to them as possible but don’t sweat missing/going over by
a few numbers.
What app do I recommend to track macros? MYFITNESSPAL.
Whats the easiest way to count macros? Meal prepping! If you
prep your meals ahead, it’ll be easier to track since you wont
have to think about every meal daily.
What if I cant meet my protein intake? My suggestion is always to
try to get your protein from whole foods, however if this is not
possible for you opt for a protein shake after your workouts. Look
for low sodium, low fat and low in added sugars.
How often do I updated my macros? Every two weeks.
What if you do not have access to cooking, can’t cook or don’t have enough
time to meal prep.?
There is still a way to track your meals and stay accountable using the following
method to determine how your meals should look like/be set up. Your hand is
proportionate to your body, its size never changes, and it is always with you,
making it the perfect tool for measuring food and nutrients - minimal counting
required. Your meals should include these ratios of fats, carbs, veggies and protein:
A serving
of fats =
1 thumb
A serving
of veggies =
1 fist
A serving of
PROTEIN =
1 PALM
A serving
of CARBS =
1 CUPPED
HAND
DO WAIST TRAINERS HELP WITH FAT LOSS?
FALSE. THEY DO NOT HELP WITH FAT LOSS, ONLY A CALORIE DEFICIT WILL.
DOES IT MATTER WHEN I EAT?
FALSE. WHAT MATTERS IS YOUR CALORIE INTAKE, NOT THE TIME YOU CONSUME YOUR MEALS.
DOES IT MATTER HOW MANY MEALS I EAT A DAY?
FALSE. WHAT MATTERS IS YOUR CALORIE INTAKE, NOT HOW MANY MEALS YOU CONSUME YOUR
MEALS.
DOES FASTED CARDIO LEAD TO MORE FAT LOSS?
FALSE. WHAT MATTERS IS YOUR CALORIE INTAKE, NOT THE TIME YOU DO CARDIO.
DO I NEED CARDIO FOR FATLOSS?
FALSE. WHAT MATTERS IS YOUR CALORIE INTAKE. IF YOU’RE IN A DEFICIT YOU CAN LOSE FAT
WITH WEIGHT TRAINING ALONE.
CAN I PICK AND CHOSE WHERE I LOSE FAT?
FALSE, GENETICS DETERMINE WHERE YOU LOSE FAT FIRST.
CAN I ONLY GAIN WEIGHT IN ONE AREA?
FALSE, ON A CALORIE SURPLUS YOU WILL GAIN WEIGHT EVERYWHERE, PARTICULARLY WHERE
YOUR GENETICS DEEM YOU TO.
๏ DRINK HALF OF YOUR BODY WEIGHT IN OUNCES DAILY. IF YOU DON’T LIKE DRINKING WATER ADD LIME OR
FRUITS TO MAKE IT MORE EXCITING.
๏ YOU CAN REPLACE SODAS WITH SPARKLING WATER, POINT IS YOU SHOULD NOT BE CONSUMING SODAS/
JUICES!
๏ CHANGE YOUR COOKING OILS TO A SPRAY ON OIL WITH ZERO CALORIES. ANY BRAND WORKS,
๏ WEIGH YOUR FOOD! YOU CAN FIND REALLY AFFORDABLE SCALES ON AMAZON.
๏ YOU CAN HAVE COFFEE, BUT MAKE IT ALL BLACK (NO ADDED CREAMERS/MILK) AND IF YOU DO ADD THEM,
MAKE SURE TO TRACK THEM!
๏ TRY YOUR BEST TO EAT HOME COOKED MEALS.
๏ EVERY MEAL SHOULD CONTAIN PROTEIN, THIS WILL ENSURE YOU MEET YOUR
PROTEIN INTAKE GOALS FOR THE DAY.
๏ NO JUNK FOOD/TAKEOUT. MEAL PREP!
๏ DON’T “DIRTY BULK” OR EAT EVERYTHING IN SIGHT JUST TO GAIN WEIGHT.
๏ INCREASE YOUR CALORIES SLOWLY; EVERY 2 WEEKS ADD 100-200 CALORIES
TO YOUR MACROS OR VICE VERSA IF YOUR GOALS ARE FAT LOSS.
๏ DO INCORPORATE SOME CARDIO INTO YOUR ROUTINE; ONCE OR TWICE A WEEK.
๏ SAY AWAY FROM HIGH FATTY/PROCESSED FOODS AS MUCH AS YOU CAN, A
CHEAT MEAL HERE AND THERE IS FINE BUT DON’T OVER DO IT.
๏ INCREASE THE WEIGHT YOU USE WHILE WORKING OUT WEEKLY! IN
ORDER FOR MUSCLES TO GROW YOU NEED TO CHALLENGE THEM.
๏ FOCUS ON SMALL PORTIONS DURING THE DAY; THIS WILL ALLOW
YOU TO NOT FEEL EXTREMELY FULL/BLOATED AND ENCOURAGE
APPETITE GROWTH.
๏ FOR SORENESS FOAM ROLLING, GETTING ENOUGH SLEEP AND
DRINKING BCAA’S IS A MUST FOR ME! TO SHOP MY BCAAS CLICK HERE:
ZOISUPPLEMENTS.COM
PRE WORKOUT ROUTINE
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
NONE
2
10 IN EACH
NONE
DO 10 REPS IN EACH MOVEMENT AS A CIRCUIT. REPEAT
CIRCUIT TWO TIMES. CLICK VIDEOS TO SEE DEMOS
BELOW. FOLLOW IN THE ORDER SPECIFIED.
BOOTY ACTIVATION - CLICK HERE (THIS IS DONE EVERY LOWER BODY DAY)
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
USE BANDS
INSTEAD OF
WEIGHT
2
10 IN EACH
NONE
DO 10 REPS IN EACH MOVEMENT AS A CIRCUIT. REPEAT
CIRCUIT TWO TIMES. CLICK HERE TO SEE DEMOS.
FOLLOW IN THE ORDER SPECIFIED IN VIDEO.
LOWER BODY WITH QUAD FOCUS FOR WEEKS 1-4 EACH
MONDAY. FOCUS WILL BE ADDING MORE WEIGHT FOR ALL
MOVEMENTS AS WEEKS PASS BY. VIDEO DEMOS ARE
FOUND BY CLICKING THE VIDEO BOX NEXT TO EACH
EXERCISE OR CLICK HERE FOR [PASSWORD STCG3]
A1 BARBELL SUMO SQUAT 1 & 1/4 REPS
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
LIGHT WEIGHT
4
10
45 SEC
YOU’LL DO 1 REP BENDING PAST KNEES AND THEN A SECOND
1/4 REP BENDING RIGHT AT THE MIDDLE OF YOUR THIGH.
THESE COUNT AS 1 REP. BOTH REPS COUNT AS 1 REP
B1 BARBELL SPLIT SQUAT
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
LIGHT WEIGHT
4
12
PER LEG
30 SEC
USING A FOWARD LEAN AND WIDE STANCE YOU’LL DO 1 REP
BENDING PAST KNEES AND THEN A SECOND 1/4 REP BENDING
RIGHT AT THE MIDDLE OF YOUR THIGH. BOTH REPS COUNT AS 1 REP
C1 NARROW (SHOULDER TANCE) LEG PRESS
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
HEAVY
WEIGHT
4
5-8
45 SEC
DECEND SLOWLY IN ABOUT 3 SECONDS AND LET KNEES TOUCH
CHEST THEN SHOOT UP IN 1 SECOND. FOCUS ON PRESSING THRU
YOUR HEELS AT ALL TIMES. DO NOT LOCK KNEES AT TOP.
D1 SUMO STANCE LEG PRESS
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
LIGHT WEIGHT
4
20
30 SEC
DECEND SLOWLY IN ABOUT 3 SECONDS AND LET KNEES TOUCH
CHEST THEN SHOOT UP IN 1 SECOND. FOCUS ON PRESSING THRU
YOUR HEELS AT ALL TIMES. DO NOT LOCK KNEES AT TOP.
THIS WORKOUT IS CONTINUED IN NEXT PAGE.
LOWER BODY WITH QUAD FOCUS TO BE FOLLOWED
FOR WEEKS 1-4 EACH MONDAY. FOCUS WILL BE ADDING
MORE WEIGHT FOR ALL MOVEMENTS AS WEEKS PASS BY.
VIDEO DEMOS ARE FOUND BY CLICKING THE VIDEO BOX
NEXT TO EACH WORKOUT OR CLICK HERE FOR ALBUM.
E1 LEG EXTENSIONS
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
LIGHT WEIGHT
4
20
30 SEC
DECEND SLOWLY IN ABOUT 3 SECONDS AND SHOOT UP IN 1
SECOND TO THEN HOLD AT TOP FOR 2 SECONDS. REALLY FOCUS ON
THE SQUEEZE AT THE TOP OF THE MOVEMENT.
F1 DUMBBELL CURSTY LUNGE
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
LIGHT WEIGHT
4
12
PER LEG
30 SEC
DECEND SLOWLY IN ABOUT 3 SECONDS AND SHOOT UP IN 1
SECONDS. FOCUS ON PRESSING THRU HEELS. KEEP FRONT KNEE IN
ALIGNMENT WITH TOES.
BURNOUT GLUTE FOCUSED WORKOUT TO DO POST LIFTS:
A1 BANDED REVERSE LUNGE KICKBACKS
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
BANDED
2
20
30 SEC
DO 20 REPS PER LEG AS A BURNOUT FOR 2 SETS
B2 BANDED SQUATS
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
BANDED
2
20
30 SEC
DO 20 REPS PER LEG AS A BURNOUT FOR 2 SETS
BACK & BIS FOR WEEKS 1-4 EACH TUESDAY. FOCUS WILL
BE ADDING MORE WEIGHT FOR ALL MOVEMENTS AS
WEEKS PASS BY. VIDEO DEMOS ARE FOUND BY CLICKING
THE VIDEO BOX NEXT TO EACH EXERCISE OR CLICK HERE
FOR FULL VIDEO [PASSWORD STCG3]
A1 ASSISTED NEUTRAL GRIP PULL UPS
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
HEAVY BODY
WEIGHT
4
5-8
60 SEC
DECEND SLOWLY IN ABOUT 4 SECONDS AND SHOOT UP IN 1
SECOND TO THEN HOLD AT TOP FOR 2 SECONDS. REALLY FOCUS ON
THE SQUEEZE AT THE TOP OF THE MOVEMENT.
B1 LANDMINE ROWS
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
MEDIUM
WEIGHT
4
8-12
60 SEC
DECEND SLOWLY IN ABOUT 4 SECONDS AND SHOOT UP IN 1
SECOND TO THEN HOLD AT TOP FOR 2 SECONDS. REALLY FOCUS ON
THE SQUEEZE AT THE TOP OF THE MOVEMENT.
C1 WIDE GRIP LAT PULLDOWNS
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
LIGHT WEIGHT
4
12-15
30 SEC
GO UP SLOWLY IN ABOUT 4 SECONDS AND SHOOT DOWN IN 1
SECOND TO THEN HOLD AT BOTTOM FOR 2 SECONDS. REALLY
FOCUS ON THE SQUEEZE AT THE BOTTOM OF THE MOVEMENT.
D1 UNDERHAND LAT PULL-DOWNS
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
MEDIUM
WEIGHT
4
8-12
30 SEC
GO UP SLOWLY IN ABOUT 4 SECONDS AND SHOOT DOWN IN 1
SECOND TO THEN HOLD AT BOTTOM FOR 2 SECONDS. REALLY
FOCUS ON THE SQUEEZE AT THE BOTTOM OF THE MOVEMENT.
THIS WORKOUT IS CONTINUED IN NEXT PAGE.
BACK & BIS FOR WEEKS 1-4 EACH TUESDAY. FOCUS WILL
BE ADDING MORE WEIGHT FOR ALL MOVEMENTS AS
WEEKS PASS BY. VIDEO DEMOS ARE FOUND BY CLICKING
THE VIDEO BOX NEXT TO EACH EXERCISE OR CLICK HERE
FOR FULL VIDEO [PASSWORD STCG3]
E1 DUMBBELL HAMMER CURLS
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
LIGHT
4
30
30 SEC
DECEND SLOWLY IN ABOUT 2 SECONDS AND SHOOT UP IN 1
SECOND TO THEN HOLD AT BOTTOM FOR 2 SECONDS. REALLY
FOCUS ON THE SQUEEZE AT THE TOP OF THE MOVEMENT.
F1 DUMBBELL HAMMER CURLS
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
LIGHT
4
30
30 SEC
DECEND SLOWLY IN ABOUT 2 SECONDS AND SHOOT UP IN 1
SECOND TO THEN HOLD AT BOTTOM FOR 2 SECONDS. REALLY
FOCUS ON THE SQUEEZE AT THE TOP OF THE MOVEMENT.
LOWER BODY WITH GLUTE FOCUS FOR WEEKS 1-4 EACH
WEDNESDAY. FOCUS WILL BE ADDING MORE WEIGHT FOR
ALL MOVEMENTS AS WEEKS PASS BY. VIDEO DEMOS ARE
FOUND BY CLICKING THE VIDEO BOX NEXT TO EACH
EXERCISE OR CLICK HERE FOR [PASSWORD STCG3]
A1 BARBELL GLUTE BRIDGES
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
HEAVY
4
10
45 SEC
DECEND SLOWLY IN ABOUT 3 SECONDS THEN SHOOT UP IN 1
SECOND. FOCUS ON PRESSING THRU YOUR HEELS AT ALL
TIMES. SQUEEZE GLUTES AT TOP.
B1 BARBELL HIP THRUST
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
LIGHT WEIGHT
4
12
30 SEC
YOU’LL DO 1 REP WITH FULL RANGE OF MOTION AND THEN A
SECOND REP USING ONLY 1/4 RANGE OF MOTION. BOTH REPS
COUNT AS 1.
C1 DUMBBELL SPLIT SQUAT
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
HEAVY
WEIGHT
4
5-8
PER LEG
45 SEC
DECEND SLOWLY IN ABOUT 3 SECONDS AND LET KNEES TOUCH
CHEST THEN SHOOT UP IN 1 SECOND. FOCUS ON PRESSING THRU
YOUR HEELS AT ALL TIMES. DO NOT LOCK KNEES AT TOP.
D1 ABDUCTIONS
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
DROPSET
CHECK
COMMENTS
4
30
30 SEC
FIRST 10 REPS HEAVY WEIGHT ; REPS 10-20 MEDIUM WEIGHT ;
REPS 20-30 LIGHT WEIGHT. HOLD/SQUEEZE AT TOP 2 SECONDS.
THIS WORKOUT IS CONTINUED IN NEXT PAGE.
LOWER BODY WITH GLUTE FOCUS FOR WEEKS 1-4 EACH
WEDNESDAY. FOCUS WILL BE ADDING MORE WEIGHT FOR
ALL MOVEMENTS AS WEEKS PASS BY. VIDEO DEMOS ARE
FOUND BY CLICKING THE VIDEO BOX NEXT TO EACH
EXERCISE OR CLICK HERE FOR [PASSWORD STCG3]
E1 CABLE GLUTE KICKBACKS
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
LIGHT WEIGHT
4
12 REPS
PER LEG
30 SEC
DECEND SLOWLY IN ABOUT 3 SECONDS AND SHOOT UP IN 1 SECOND
TO THEN HOLD AT TOP FOR 2 SECONDS. REALLY FOCUS ON THE
SQUEEZE AT THE TOP OF THE MOVEMENT.
F1 CABLE DONKEY KICKS
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
LIGHT WEIGHT
4
12 REPS
PER LEG
30 SEC
DECEND SLOWLY IN ABOUT 3 SECONDS AND SHOOT UP IN 1 SECOND
TO THEN HOLD AT TOP FOR 2 SECONDS. REALLY FOCUS ON THE
SQUEEZE AT THE TOP OF THE MOVEMENT.
BURNOUT CIRCUIT TO DO POST LIFTS:
A1 BANDED FROG PUMPS
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
BANDED
2
20
30 SEC
DO 20 REPS AS A BURNOUT FOR 2 SETS
B2 BANDED GLUTE BRIDGE
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
BANDED
2
20
30 SEC
DO 20 REPS AS A BURNOUT FOR 2 SETS
SHOULDERS & TRIS FOR WEEKS 1-4 EACH THURSDAY.
FOCUS WILL BE ADDING MORE WEIGHT FOR ALL
MOVEMENTS AS WEEKS PASS BY. VIDEO DEMOS ARE
FOUND BY CLICKING THE VIDEO BOX NEXT TO EACH
EXERCISE OR CLICK HERE FOR FULL VIDEO
[PASSWORD STCG3]
A1 DUMBBELL SHOULDER PRESS
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
HEAVY WEIGHT
4
5-8
45 SEC
DECEND SLOWLY IN ABOUT 4 SECONDS AND SHOOT UP IN 1 SECOND
YOUR ELBOWS YOUR COME A SLIGHT BIT BELOW 90 DEGREES AT
BOTTOM.
B1 DUMBBELL ARNOLD PRESS
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
MEDIUM
WEIGHT
4
8-12
30 SEC
DECEND SLOWLY IN ABOUT 4 SECONDS AND SHOOT UP IN 1 SECOND
YOUR ELBOWS YOUR COME A SLIGHT BIT BELOW 90 DEGREES AT
BOTTOM.
C1 DUMBBELL REVERSE FLYS
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
LIGHT WEIGHT
4
12-15
30 SEC
DECEND SLOWLY IN ABOUT 4 SECONDS AND SHOOT UP IN 1 SECOND
TO THEN HOLD AT BOTTOM FOR 2 SECONDS. REALLY FOCUS ON THE
SQUEEZE AT THE TOP OF THE MOVEMENT.
D1 BODY WEIGHT DIPS
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
BODY WEIGHT
4
8-12
30 SEC
DECEND SLOWLY IN ABOUT 4 SECONDS AND SHOOT UP IN 1
SECOND TO THEN HOLD AT TOP FOR 2 SECONDS. REALLY FOCUS ON
THE SQUEEZE AT THE TOP OF THE MOVEMENT.
THIS WORKOUT IS CONTINUED IN NEXT PAGE.
SHOULDERS & TRIS FOR WEEKS 1-4 EACH THURSDAY.
FOCUS WILL BE ADDING MORE WEIGHT FOR ALL
MOVEMENTS AS WEEKS PASS BY. VIDEO DEMOS ARE
FOUND BY CLICKING THE VIDEO BOX NEXT TO EACH
EXERCISE OR CLICK HERE FOR FULL VIDEO [PASSWORD
STCG3]
E1 DUMBBELL TRICEP KICKBACK
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
LIGHT
4
12-15
30 SEC
DECEND SLOWLY IN ABOUT 4 SECONDS AND SHOOT UP IN 1 SECOND
TO THEN HOLD AT TOP FOR 2 SECONDS. REALLY FOCUS ON THE
SQUEEZE AT THE TOP OF THE MOVEMENT.
F1 DUMBBELL SKULL CRUSHERS
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
LIGHT
4
12-15
30 SEC
DECEND SLOWLY IN ABOUT 4 SECONDS AND SHOOT UP IN 1 SECOND
TO THEN HOLD AT TOP FOR 2 SECONDS. REALLY FOCUS ON THE
SQUEEZE AT THE TOP OF THE MOVEMENT.
LOWER BODY WITH HAM FOCUS FOR WEEKS 1-4 EACH
FRIDAY. FOCUS WILL BE ADDING MORE WEIGHT FOR ALL
MOVEMENTS AS WEEKS PASS BY. VIDEO DEMOS ARE
FOUND BY CLICKING THE VIDEO BOX NEXT TO EACH
EXERCISE OR CLICK HERE FOR [PASSWORD STCG3]
A1 BARBELL GOODMORNINGS
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
LIGHT
4
10
45 SEC
DECEND SLOWLY IN ABOUT 3 SECONDS THEN SHOOT UP IN 1
SECOND. FOCUS ON PRESSING THRU YOUR HEELS AT ALL
TIMES.
B1 BARBELL SUMO DEADLIFT
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
HEAVY
4
5-8
60 SEC
DECEND SLOWLY IN ABOUT 3 SECONDS THEN SHOOT UP IN 1
SECOND. FOCUS ON PRESSING THRU YOUR HEELS AT ALL
TIMES. SQUEEZE GLUTES AT TOP.
C1 BARBELL HIP THRUST
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
HEAVY
WEIGHT
4
5-8
45 SEC
DECEND SLOWLY IN ABOUT 3 SECONDS THEN SHOOT UP IN 1
SECOND. FOCUS ON PRESSING THRU YOUR HEELS AT ALL TIMES.
SQUEEZE GLUTES AT TOP.
D1 BARBELL GLUTE BRIDGES
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
DROPSET
CHECK
COMMENTS
4
30
30 SEC
FIRST 10 REPS HEAVY WEIGHT ; REPS 10-20 MEDIUM WEIGHT ;
REPS 20-30 LIGHT WEIGHT. HOLD/SQUEEZE AT TOP 2 SECONDS.
THIS WORKOUT IS CONTINUED IN NEXT PAGE.
LOWER BODY WITH HAM FOCUS FOR WEEKS 1-4 EACH
FRIDAY. FOCUS WILL BE ADDING MORE WEIGHT FOR ALL
MOVEMENTS AS WEEKS PASS BY. VIDEO DEMOS ARE FOUND
BY CLICKING THE VIDEO BOX NEXT TO EACH EXERCISE OR
CLICK HERE FOR [PASSWORD STCG3]
E1 LEG CURLS
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
LIGHT WEIGHT
4
15 REPS
30 SEC
DECEND SLOWLY IN ABOUT 3 SECONDS AND SHOOT UP IN 1
SECOND TO THEN HOLD AT TOP FOR 2 SECONDS. REALLY FOCUS ON
THE SQUEEZE AT THE TOP OF THE MOVEMENT.
F1 DUMBBELL ROMANIAN DL
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
LIGHT WEIGHT
4
15 REPS
30 SEC
DECEND SLOWLY IN ABOUT 3 SECONDS AND SHOOT UP IN 1
SECOND.
BURNOUT CIRCUIT TO DO POST LIFTS:
A1 BANDED FIRE HYDRANTS
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
BANDED
2
20 EACH LEG
30 SEC
DO 20 REPS PER LEG AS A BURNOUT FOR 2 SETS
B1 BANDED FIRE DONKEY KICKS
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
BANDED
2
20 EACH LEG
30 SEC
DO 20 REPS PER LEG AS A BURNOUT FOR 2 SETS