ILYA'S
SUMMER SHRED GUIDE
BY
ILYA
FEDOROVICH
1
DISCLAIMER
Xeela fitness disclaimer
Xeela Fitness is not held responsible for any health risks, injury or death
which may arise in affiliation with this transformation program. As purchaser
of this property, I understand that I am the person held responsible for my own
health and safety. The following exercises, dietary recommendations and
information provided in this training manual are simply recommendations and
we do not claim and assume that all users will have the same experience.
YOUR INDIVIDUAL AND UNIQUE RESULTS WILL VARY.
This guide offers fitness information and nutritional suggestions that
are designed for educational purposes only. You should not rely on this
information as a substitute or replacement for professional medical advice,
diagnosis, or treatment.
We are not certified nutritionists, doctors or registered dietitians. We do not
claim to cure any health condition or disease. If you start to feel any pain,
weakness, or fatigue please consult your health care professional.
Xeela reserves the right
This guide has been reviewed by a certified personal trainer, but as with any
exercise program, you should consult your physician or healthcare provider to
make sure it is right for your needs.
Be careful, stretch, and recover. If you experience faintness, dizziness,
pain, or shortness of breath at any time while exercising you should stop
immediately and seek PROFESSIONAL medical care
Terms and Conditions
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in whole or in part, at any time except for personal/private use. This product
may NOT be distributed, posted, stored, displayed, or shared electronically,
digitally, or otherwise. Resale or Sharing of this guide is illegal. There are NO
refunds. One-time purchase.
TABLE OF CONTENTS
Introduction .............................................................................................................................................4
Discord ....................................................................................................................................................5
Transformations ......................................................................................................................................6
Nutrition/Macronutrient Intake ................................................................................................................7
Fluid Intake, Calorie Deficit and Protein Intake .......................................................................................8
Calorie Counter .......................................................................................................................................9
Macro Counter ........................................................................................................................................10
Protein Diet .............................................................................................................................................11
Tracking Progress ...................................................................................................................................12
Lifting Introduction ..................................................................................................................................13
Warming Up ............................................................................................................................................14
Building Lean Muscle ..............................................................................................................................15
Burning Fat with Cardio ..........................................................................................................................16
Consistency ............................................................................................................................................17
Frequently Asked Questions ..................................................................................................................18
Ilya's Supplements..................................................................................................................................19
Workout Phase Introduction ...................................................................................................................20
Exercise Terminology .............................................................................................................................21
Month One Workouts ..............................................................................................................................22
Month Two Workouts ..............................................................................................................................37
Month Three Workouts ...........................................................................................................................52
Breakfast Recipes...................................................................................................................................66
Lunch and Dinner Recipes......................................................................................................................72
Side Recipes ...........................................................................................................................................78
Thank You ...............................................................................................................................................84
Follow Us ................................................................................................................................................85
WHAT'S UP GUYS
IT'S ILYA !
I want to congratulate you all on taking your
health and fitness journeys to the next level.
If followed properly, this 3 month guide is
here to help you develop lean muscle mass
and strength, as well as maintain your future
shredded summer bodies.
Over the past year, I’ve helped my friends
Natalie, Heath, and John transform their lives
and I’m ready to transform YOU next.
Watch their journeys here.
Whether you’re a beginner, intermediate or
advanced athlete, we made this guide for you.
The goals of this guide are as follows:
•
Develop lean muscle mass
•
Reduce total body fat %
•
Familiarize and expand fitness and exercise
knowledge
•
Develop a healthy sense of discipline in
regard to eating habits
•
Build a sense of confidence inside and
outside of the gym
#ShowDontTell
4
QUESTIONS ?
To keep up with our 3 month shred
community, download the Discord app
to get direct access to our fitness trainer
Xavier for any questions and concerns!
Click this link to join:
https://discord.com/invite/vaJhKBXgjw
5
TRANSFORMATIONS
Over the past year, I have transformed my friends John, Heath, and Natalie to being their best selves
physically and mentally, and now I am ready to challenge you to do the same. The hard work and
dedication will pay off if you stick to this plan even after you’ve completed the guide.
JOHN
CASTRO
LOST 50 POUNDS
HEATH
HUS SAR
LOST 44 POUNDS
NATALIE
NOEL
LOST 30 POUNDS
IN 6 MONTHS
Watch his journey >
IN 4 MONTHS
Watch his journey >
IN 6 MONTHS
Watch her journey >
6
NUTRITION/
MACRONUTRIENT
INTAKE:
On my fitness journey, I’ve learned that nutrition is everything. Let’s start with some of the basics:
macronutrients.
Macronutrients can be defined as important nutritional components that your body needs in
large quantities, to function properly to maintain, or grow. We’ll be paying attention to these three:
carbohydrates, proteins and fats.
Carbs provide the vital energy you need to build muscle and live your daily
life. They’re also important for muscle building and energy absorption.
Protein is an essential muscle building nutrient. It helps repair cells and
body tissue.
Fat is an essential part of your diet. Fats help with vitamin absorption, cell
function, brain development, and can keep you full for longer.
7
FLUID INTAKE
On your journey you will be losing fluid due to sweating,
urinating, and even breathing. To make sure you are
properly hydrated, fitness and nutrition professionals
recommend 1oz of fluid per lb of body weight. This
formula excludes energy drinks, coffee recovery drinks, etc.
Because you will be expending more energy than normal,
you may even have to consume more water than I’ve
recommended. Again, listen to your body, there is no “one
size fits all” formula for nutrition and fitness. Learn your
body and find the groove.
CALORIE DEFICIT
During your transformation, you will need to implement
a slight change in your usual lifestyle as well as your
food consumption patterns. In almost every aspect of
fitness you should be consuming a diet high in protein,
specifically when attempting to build muscle. When aiming
for fat loss, a calorie deficit should be achieved as well.
PROTEIN INTAKE
Protein consumption should be roughly 0.8g-1g of
protein per 1lb of body weight. Implement a slight calorie
deficit into a diet for weight loss This means lowering your
calories and/or burning extra calories through cardio and
lifting. For example, if you need 2,000 calories to maintain
your weight, to lose weight you may need to eat anywhere
between 1,900-1,500 calories a day. This will create a 100500 calorie deficit, plus burning an extra couple hundred
calories via cardio or intense resistance training in order to
lose fat and accomplish your desired goal!
8
CALORIE COUNTER
Your journey will entail more than just your workout habits, but as well as understanding how many
calories you should be eating. Knowing how many calories you should be eating can be difficult to
understand when you’re starting your fitness journey, but we’re here to help you accomplish your goals.
Below, we demonstrate the use of 2 different websites.
The first one is https://www.calculator.net/calorie-calculator.html which will show you how many
calories you should be eating demonstrating how many pounds you could be losing debating on how
quickly you choose to do so. We’ve attached an example below to help you visually understand!
Still have questions? Email xavier@xeelafitness.com!
9
MACRO COUNTER
The second one is https://www.calculator.net/macro-calculator.html which will help you understand
macro intake. We’ve attached an example below to help you visually understand!
Still have questions? Email xavier@xeelafitness.com!
10
HIGH PROTEIN DIET AND
CALORIC INTAKE FOR
WEIGHT LOSS/SHREDDING
During your transformation, if your goal is to lose weight and tone up, you will need to implement a
slight change in your usual lifestyle as well as your food consumption patterns. In almost every aspect
of fitness you should be consuming a diet high in protein, specifically when attempting to build muscle.
When aiming for fat loss, a calorie deficit should be achieved as well. High protein diet consumption
should be roughly 0.8g-1g of protein per 1lb of body weight. Implement a slight calorie deficit into a diet
for weight loss This means lowering your calories and/or burning extra calories through cardio
and lifting.
For example, if you need 2,000 calories to maintain your weight, to lose weight you may need to
eat anywhere between 1,900-1,500 calories a day. This will create a 100-500 calorie deficit, plus
burning an extra couple hundred calories via cardio or intense resistance training in order to lose
fat and accomplish your desired goal!
HIGH PROTEIN DIET/
CALORIE SURPLUS FOR
WEIGHT GAIN
If your overall transformation goals are to gain more muscle mass and weight in general, you will need
to implement a caloric surplus into your diet, which means that you are consuming more energy (food)
than you are burning, as well as being on a high protein diet. The high protein diet again, consists of
consuming at minimum 1g of protein, for every 1lb of your body weight. In regards to a caloric surplus,
you will need to take into account how many calories you burn daily from being active, make up the
burnt calories and then consume in excess anywhere between 300–500 extra calories every day to be
on a roughly 3500 calorie surplus weekly which will help you gain weight and muscle mass.
11
TRACKING PROGRESS
Tracking progress allows you to see how far you have come. To track your progress you DO NOT have
to weigh yourself or take progress photos if you are not comfortable. However, in the future, you will
most likely wish you took “before” photos – trust me! Pose comfortably and confidently, this may look
like flexing, smiling, or just standing still. You will want your “before” poses to look the same as your
“after” poses so make sure each week you take pictures, pose the same as always.
Take photos from these angles, once a week:
back, front, left, right.
Use proper lighting - ensure that the photos
are not too dark.
Wear minimal clothing (shorts, sports bra,
form fitting leggings etc.), this will help you see
progress!
Take mirror selfies, use a self timer, or get
someone to take photos for you.
These do not need to be perfect.
No one needs to see these
photos but you. If you do not feel
comfortable having progress
pictures in the photos app on
your phone, download a secret
photo album app or use the hide
button in your camera roll!
Keep in mind that physical
progress is not the only form of
progress on this journey. Notice
your mental gains; along with
cardiovascular improvements,
and your strength.
12
LIFTING INTRODUCTION/
PROGRESSIVE OVERLOAD
During this three month transformation you will rely heavily on what’s known as progressive overload to
accumulate strength and muscle hypertrophy.
WHAT IS PROGRESSIVE OVERLOAD?
Progressive overload is when you gradually increase in weight, frequency, and number of repetitions in
your weight lifting routines. This challenges your body and allows your musculoskeletal system to look
and feel stronger because of the intensity and length of your workout regimen.
When you increase strength and endurance, it doesn’t just improve your sports performance.
Progressive overload is known to:
•
Delay the start of age related
muscle diseases
•
Arthritis
•
Heart Disease
•
Cognition problems
•
Depression
The guidelines of this
program are mere
suggestions and when
instructed to go up in weight
or volume, it’s extremely
important to listen to your
body. There is no “one size
fits all” formula to fitness
or weight lifting and I highly
suggest taking the time to
learn what works for you.
13
WARMING UP
Before each workout/exercise, you should thoroughly warm up. A warm up gradually revs up your
cardiovascular system by raising your body temperature and increasing blood flow to your muscles.
I personally recommend warming up by doing a set of a specific exercise, with significantly lighter
weight, compared to your following sets.
Example: If it’s leg day, and I’m going to be doing barbell back squats before I load the bar with a
heavy weight, I might deep squat with just the bar on my back or put 25lb plates on each side of
the bar and squat 12-15 times, resulting in a warm up set of 95lbs. My heavy weighted sets would
follow the warm up. I repeat this for every exercise I do.
Warming up also helps to reduce muscle soreness and lessen your risk of injury. I’ve listed some great
dynamic warm up exercise examples below but feel free to incorporate your own warm up regime as
well.
Chest: Push ups (any variation), dynamic chest stretch
Tricep: Close grip military push ups; straight arm backward circles
Legs: Lunges (light weight or no weight); jump ropes
Biceps: Low weight single arm dumbbell curls, resistance band bicep curl
Shoulders: Shoulder rolls, resistance band shoulder pull apart, hiit style shoulder taps
Back: Lower back hip bridge, wide grip pull-ups
Cardio for blood flow: Treadmill, stairmaster, cardio, hiit exercises
14
BUILDING LEAN
MUSCLE TISSUE
Outside of all the health benefits, my main purpose for lifting weights is to grow and maintain lean
muscle mass. Lean muscle mass can be defined as the amount of muscle that makes up your skeletal
muscle tissue. Lean muscle tissue is important for our bodies because it decreases the likelihood of
fat accumulation in the body around vital organs, this lowers our bodies risk of disease and keeps us
functioning properly. In order to build muscle, we must consume protein which is the most essential
building block for muscle growth, known as protein synthesis.
To maximize muscle growth, it’s recommended to consume 0.8-1.1g of protein per 1lb of your
body weight daily. I find the sweet spot to be 1g of protein per 1lb of body weight. For example, if
you weigh 150lb, Xeela recommends 150g of protein intake.
While gaining muscle allows us to look our best, building muscle can truly only benefit your life.
•
•
•
•
Helps manage blood sugar
Builds strength and stamina
Supports joints
Builds bone
15
BURNING
FAT WITH
CARDIO
Body fat is the part of your body that does not
consist of skeletal or muscular tissue. Body
fat is essential for our bodies, so measuring
body weight can be a key indication of being
healthy, overweight or obese.
Xeela recommends a healthy body fat %
for men to be anywhere from 10-20%. For
women, we recommend 20-30%. Body fat
is essential for energy, organ protection,
and nutrient absorption. Too much body fat
however, can lead to serious health risks,
diabetes, blood disorders, strokes, etc.
To minimize your risk for these health risks
and to get your summer body, you’ll need to
burn some fat and I got three words for you:
CARDIO! CARDIO! CARDIO!
Cardio is short for “cardiovascular” which
refers to the heart and blood vessel systems in
our bodies. Doing cardio exercises increases
your heart rate and speeds up circulatory
blood flow throughout our entire body, quicker
than any other form of exercise. We end up
burning energy or calories from the foods we
consume and in turn triglycerides are released
from fat stores in the body and we begin to
essentially melt away body fat. During this 3
month summer shred, you’ll incorporate
15-30 minutes of intense cardio daily.
16
LET'S TALK CONSISTENCY
On your fitness and higher wellness journeys, you will need to be dedicated, committed and most
importantly, consistent. Consistency is often referred to as “the bridge that closes the gap between
a dream and reality”. I find consistency to be one of the biggest determining factors in completing a
goal. In fitness you will NEED to be consistent. There will be days that you may not feel like working
out, you may not even want to workout for a long period of time but doing something is better than
nothing. Lowering body fat and gaining muscle takes a serious level of discipline and after all, this is
an actual lifestyle change.
Find ways to hold yourself accountable. I’ve listed ways that help
keep me disciplined which in turn fuels my consistency:
Go into the gym with a plan
Know what you will be working, visualize
your lift and gym session before you get
there.
Set alarms/schedule
Punctuality and organization can really
help you get through the craziness of
the day.
Track food and workouts
Using apps like Myfitnesspal can
help you stay on top of your calorie
and macronutrient intake.
Know your “why”
Really ask yourself why you are
attempting to be in shape and what
it means to you. Health? Aesthetic?
Whatever the case may be, have a clear
explanation of why you want change
and remind yourself daily!
Something’s better than nothing
You will have those days on your fitness
journey where you just do not feel like
doing anything at all. It may be on a
weekend, in the middle of the week or at
the start of your week. Force yourself to
lock in and get some type of workout in.
Even if it means just getting your heart
rate up for a mere 20 minutes.
17
FREQUENTLY ASKED
QUESTIONS
CAN I EAT WHATEVER I WANT ON A CALORIE SURPLUS?
A calorie surplus involves consuming more calories than you burn. Xeela recommends consuming
foods that are nutrient dense, rather than consuming unhealthier food options just to “hit your calorie
surplus”. You may still be following a diet on a surplus plan, it’s just to help you gain rather than lose
weight.
CAN I SUBSTITUTE A WORKOUT THAT ISN'T LISTED IN THE GUIDE?
Yes! This program is just a guide to your future goals. If you have experience doing other workouts or
exercises that are not listed in this guide, feel free to incorporate them into your regimen!
HOW CAN I STAY MOTIVATED TO FINISH MY TRANSFORMATION?
It can definitely be easy to lose motivation once in a routine during working out. My biggest suggestion
is to remind yourself why you are doing it. Envision what your future looks like when you hit this goal
and push yourself. Another way I stay motivated is to incorporate variability into my exercise regime.
Following a set workout plan for days at a time can feel mundane. I recommend switching up exercises
if you become bored of the routine.
WHAT HAP PENS IF I'M NOT SE EING RESULTS?
If you’re not seeing results, do not panic! This process does not happen overnight. Even if you’re
eating correctly and working out intensely, the scale might not be moving. We saw this during Natalie’s
transformation. Her dexa scan results were not changing for close to 2 months but she was doing
everything correctly. Sometimes this happens when your body is adjusting to your new lifestyle
changes. Be patient and continue working. If you feel that your workout plan or diet should be modified,
don’t hesitate to switch up the routine. Learn what works for you because there is no “one size fits all”
technique in fitness.
18
IL'S SUPPLEMENTS
Supplements are not necessary but can play a huge part in your fitness and nutrition gains.
I’ve listed what I take daily and why:
XEELA PLANT-BASED PROTEIN POWDER
Every day I take at least 2 scoops of Xeela’s plant based protein. One
scoop contains approx. 25g of protein which is equivalent to a serving size
of meat protein. Peanut butter cup is my favorite flavor!
XEELA A PPLE CIDER VINEGAR CAPSULES
To start my mornings off I take two capsules of ACV with a glass of water.
This helps to accelerate weight loss, control cholesterol levels, aids in
digestion and gut health.
XEELA CLEAN PRE WORKOUT
I take a scoop of our clean pre workout for stimulation 20 minutes before
lifting. This helps build muscle, burn fat, increases energy and activates
a workout pump without the annoying buzz of beta-alanine. It also has
3,000mg of creatine.
All of Xeela’s supplements are vegan and cruelty free as well as third party tested which means that all of
our products are safe and compliant for optimal taste performance and results.
19
WORKOUT PHASE
INTRODUCTION
The workouts are structured for a 3 month transformation. It’s recommended to start on March 21st
so you can be done by June 21st which is the first day of summer.
MONTH 1
MONTH 2
MONTH 3
Think of month 1 as an
expedited introductory
phase. We’ll be focusing
primarily on form and
muscle endurance doing
4 sets of 12-15 repetitions
of every exercise to set the
foundation for months 2
and 3.
Month 2 transitions to a
heavier weight load than
month 1. An increase in
weight and 10-12 repetitions
is recommended.
The last month of the
transformation will be the
heaviest and most advanced
month of the workout
plan. Focusing on muscle
hypertrophy and shredding,
you should be pushing
yourself every set and rep.
Why 12-15 reps? This rep
range is proven to develop
muscle endurance which
is key so your body won’t
fatigue as quickly using
heavier weight in the future
months.
Why are we going down in
repetitions but going up in
weight? Lowering reps and
adding weight generally
helps increase strength as
well as muscle mass.
The recommended repetition
range is 8-10.
20
EXERCISE TERMINOLOGY
Use this page to find specific phrases or abbreviations that are associated with the workout splits.
Progressive overload
A gradual increase in weight, frequency, and
number of repetitions in your exercises.
Drop set
Performing an exercise to a specified rep
count, and with little to no rest in between.
Drop in weight slightly and perform the same
exact amount of reps, for each set.
Superset
Performing two exercises, 1 before the other
where rest is taken only after the second set
is completed.
Rest pause
Involves doing a set of an exercise and
stopping one rep shy of failure. Rest for
approximately 20 seconds, complete
another set and repeat until at least 4 sets
are completed.
Barbell (BB)
The 45lb straight metal bar located on a squat
rack, bench press rack, etc.
Dumbbell (DB)
Short bar with double headed weight usually
located on a rack in the gym.
RDL
Romanian deadlift.
21
MONTH
ONE
Cardio needs to be done 4 days a week. Three days will be for 15-20 minutes, and day 7 will be the 4th day of
cardio which is heavy, 30-45 minutes in the form of either treadmill, jump ropes, stairmaster, elliptical, etc.)
22
DAY ONE
CHEST (FLAT AND INCLINE); TRICEPS & ABS
For flat level AND incline exercises, switch between using only a barbell one week, and only dumbbells the next week.
Start with a warm up
Barbell Bench Press
Lay flat with back on bench, lift barbell above chest fully extending
arm keeping feet flat on ground. Repeat.
4 SETS
12-15 REPS
Example video: https://youtu.be/t4eEuynemAo
Seated Chest Flys (drop set)
Sit with cables positioned at shoulder level, bring arms forward,
keeping body in a stationary stance, retract arms and repeat.
SET 1: 12-15 REPS, DECREASE WEIGHT: 12 REPS
SET 2: 12-15 REPS, DECREASE WEIGHT: 12 REPS
SET 3: 12-15 REPS, DECREASE WEIGHT: 12 REPS
SET 4: 12-15 REPS, DECREASE WEIGHT: 12 REPS
Example video: https://youtu.be/kCGLFNfKCz4
Incline Bench Supported DB Chest Press
With the bench leveled at a 45 degree incline, sit on bench, bring
dumbbells up above chest, back down and repeat.
4 SETS
12-15 REPS
Example video: https://youtu.be/yhATMNdhuvY
Tricep Kickbacks
Using a cable machine set at torso level, bend slightly at the knees
and waist, using a single arm hinge at the elbow until the tricep
is fully extended behind the body. Retract arm to 90 degrees and
repeat.
4 SETS
23
12-15 REPS
Example video: https://youtu.be/_PmzsCSQ-fI
DAY ONE
CHEST (FLAT AND INCLINE); TRICEPS & ABS
For flat level AND incline exercises, switch between using only a barbell one week, and only dumbbells the next week.
Skull Crushers
Sitting with back flat on bench, using EZ bar and bend arms at a 90
degree angle above head with palms facing up, bring bar down to
head level and back up in arm. Repeat.
4 SETS
12-15 REPS
Example video: https://youtu.be/kw_9te-nIYE
Single Arm Tricep Pushdown
With the cable machine set at face level, stand with shoulders
retracted and a slight bend in the knees, pull cable attachment
down until tricep is fully extended and back to 90 degrees. Repeat
and switch arms.
4 SETS
12-15 REPS
Example video: https://youtu.be/-Bqin3ADRj8
Ab Circuit – 4 Sets
1 MINUTE ON, 30 SECONDS OFF
Leg Raises
Flutter Kicks
Oblique Crunches
Side Plank
End with 1 minute plank
24
DAY TWO
BACK AND BICEPS
Start with a warm up
Lateral Pulldown (superset)
Lateral pulldown: Sitting at a 75 degree angle, bring lat bar down
to chest and back up squeezing back on the way down.
Reverse lateral pulldown: Sitting at a 75 degree angle and palms
facing toward you, pull lat bar down to chest. Allow arms to fully
Lateral pulldown example video: https://youtu.be/yzzVgEXQvso
extend overhead and repeat.
SET 1: 12-15 REPS, SUPERSET: 12-15 REPS
SET 2: 12-15 REPS, SUPERSET: 12-15 REPS
SET 3: 12-15 REPS, SUPERSET: 12-15 REPS
SET 4: 12-15 REPS, SUPERSET: 12-15 REPS
Reverse lateral pulldown example video: https://youtu.be/PBPPsLt07vE
Barbell Bent Over Rows
Bending slightly at the waist with feet shoulder width apart, bring
barbell up just below chest squeezing back together, retract and
repeat.
4 SETS
12-15 REPS
Example video: https://youtu.be/pzYZ4NDf15g
DB Curls (drop set)
Stand with feet shoulder width apart, bring dumbbells up in curling
motion from thigh to chest, retract arms fully to starting point and
repeat.
SET 1: 12-15 REPS, DECREASE WEIGHT: 12 REPS
SET 2: 12-15 REPS, DECREASE WEIGHT: 12 REPS
SET 3: 12-15 REPS, DECREASE WEIGHT: 12 REPS
SET 4: 12-15 REPS, DECREASE WEIGHT: 12 REPS
Example video: https://youtu.be/A9mrWwvvLcM
25
DAY TWO
BACK AND BICEPS
15’s EZ Bar/Barbell Curls
Curl bar up from thigh to chest: 5 reps fully up, 5 reps halfway up, 5
reps halfway down.
4 SETS
12-15 REPS
Example video: https://youtu.be/I2drz-zSH9E
Preacher Curls
Set bench at an incline just below 90 degrees, stand behind bench
placing arm on bench and keeping elbow on the top of the bench
the whole time, curl and repeat.
4 SETS
12-15 REPS
Example video: https://youtu.be/sBnYE2wUBQM
Hammer Curls
Hold dumbbells at side with the heads of the weight facing up and
down, curl coming fully up and back down. Repeat.
Stop one rep shy of failure, rest for 20 seconds and repeat sets.
4 SETS
12-15 REPS
Example video: https://youtu.be/XOQ-c50kYGU
26
DAY THREE
SHOULDERS AND ABS
Start with a warm up
Seated DB Shoulder Press
Sitting at a 90 degree angle with dumbbells above shoulders, bring
dumbbells up above head, back down to shoulders and repeat.
4 SETS
12-15 REPS
Example video: https://youtu.be/jy3WMr_eY9g
Single Arm Cable Lat Raise
Set cable to lowest clip. Using stirrup cable attachment, lateral
raise arms to shoulder length with slight bend, retract to sides
and repeat.
4 SETS
12-15 REPS
Example video: https://youtu.be/1g9yFyqy0dg
Standing DB Lateral Raise (drop set)
Using dumbbells, bend arms at 90 degree angle. Standing
shoulder width apart, bring weights up to shoulder length, retract
and repeat.
SET 1: 12-15 REPS, DECREASE WEIGHT: 12 REPS
SET 2: 12-15 REPS, DECREASE WEIGHT: 12 REPS
SET 3: 12-15 REPS, DECREASE WEIGHT: 12 REPS
SET 4: 12-15 REPS, DECREASE WEIGHT: 12 REPS
Example video: https://youtu.be/NVjGj9mcNtk
Shoulder Shrugs
With dumbbells placed at sides, keep arms straight, shrug
shoulders up holding for a full second or two, retract to starting
point and repeat.
4 SETS
12-15 REPS
27
Example video: https://youtu.be/KJnz0uUpglw
DAY THREE
SHOULDERS AND ABS
Arnold Press
Sit on bench, bring dumbbells up from a finished curl position,
rotate going up until palms are facing forward and arms are fully
extended above head, bring back down mimicking the motion and
repeat.
4 SETS
12-15 REPS
Example video: https://youtu.be/VPktEkSPY70
Ab Circuit – 4 Sets
1 MINUTE ON, 30 SECONDS OFF
Bicycle Crunches
Sit-Ups
Twists
Toe Touches
Plank
Side Plank
28
DAY FOUR
LEGS AND BICEPS
Start with a warm up
Barbell Back or Front Squats (switch per week)
Back squat: load bar on back, keep feet glued to floor shoulder width
apart, keeping a neutral spine squat bending only at the knees, go as
deep as possible and repeat
Front squat example video: https://youtu.be/nxu8w-RwQ6o
Front squat: load bar onto front of shoulders just below neckline,
keep feet glued to floor shoulder width apart, keeping a neutral spine
squat bending only at the knees, go as deep as possible and repeat.
4 SETS
12-15 REPS
Back squat example video: https://youtu.be/obkrTRYISKc
Quad Extensions
Sitting on QE machine, extend knees from the 90 degree starting
point fully out back down and repeat.
4 SETS
12-15 REPS
Example video: https://youtu.be/HCRBH653uq0
Leg Press Machine
Sit on machine, extend legs out stopping just before legs are fully
extended, come back down and repeat.
4 SETS
12-15 REPS
Example video: https://youtu.be/XfhFRfQeiMk
29
DAY FOUR
LEGS AND BICEPS
Hamstring Curls
Sit on a machine with stomach down. Place the bar on calves and
curl the bar up toward the butt. Retract and repeat.
4 SETS
12-15 REPS
Example video: https://youtu.be/hz_VBe8ABSk
Seated Incline Curls (drop set)
With bench at an incline, sit back bringing dumbbells up toward
armpits in a curling motion, retract and repeat.
SET 1: 12-15 REPS, DECREASE WEIGHT: 12 REPS
SET 2: 12-15 REPS, DECREASE WEIGHT: 12 REPS
SET 3: 12-15 REPS, DECREASE WEIGHT: 12 REPS
SET 4: 12-15 REPS, DECREASE WEIGHT: 12 REPS
Example video: https://youtu.be/-WbR_6Rdf4A
Cable Curls
Set cable machine to lowest level, curl cable attachment up to top
of chest and fully back down. Repeat.
Stop one rep shy of failure, rest 20 seconds. Repeat for 4 sets total.
4 SETS
12-15 REPS
Example video: https://youtu.be/DvIo4MDqWi0
Hammer Curls
Hold dumbbells at side with the heads of the weight facing up and
down, curl coming fully up and back down. Repeat.
Stop one rep shy of failure, rest for 20 seconds and repeat sets.
4 SETS
12-15 REPS
Example video: https://youtu.be/XOQ-c50kYGU
30
DAY FIVE
CHEST (FLAT & DECLINE) TRICEP, ABS
For flat level exercises, switch between using only the barbell one week, and only dumbbells the next week.
ONLY for the flat level exercises. ALWAYS use the barbell for decline lifts.
Start with a warm up
DB Flat Bench Press
Lay flat with back on bench, lift dumbbells above chest fully
extending arm keeping feet flat on ground and repeat.
4 SETS
12-15 REPS
Example video: https://youtu.be/mv0EpqCorQc
Decline Barbell Bench Press
With bench set at a decline, unload barbell from rack and press
weight up above chest. Repeat.
4 SETS
12-15 REPS
Example video: https://youtu.be/Ok1QBXVdVFE
Chest Fly Machine (drop set)
Sit with back to fly machine with good posture and feet flat on the
ground. Pull handles forward squeezing chest, aiming for elbows
to touch. Allow arms to go back to sides and repeat. Do not allow
arms fully back to machine resting point when doing reps to prevent
shoulder injury.
SET 1: 12-15 REPS, DECREASE WEIGHT: 12 REPS
SET 2: 12-15 REPS, DECREASE WEIGHT: 12 REPS
SET 3: 12-15 REPS, DECREASE WEIGHT: 12 REPS
Example video: https://youtu.be/kCGLFNfKCz4
SET 4: 12-15 REPS, DECREASE WEIGHT: 12 REPS
31
DAY FIVE
CHEST (FLAT & DECLINE) TRICEP, ABS
For flat level exercises, switch between using only the barbell one week, and only dumbbells the next week.
ONLY for the flat level exercises. ALWAYS use the barbell for decline lifts.
Tricep Push Down: Straight Bar
Using cable machine’s straight bar attachment, set cable above
head, retract shoulders, bend knees slightly and pull straight bar
down until arms are fully extended. Allow arms to rise back to 90
degrees, and repeat for intended rep count.
4 SETS
12-15 REPS
Example video: https://youtu.be/lwLrmpXVIVI
Skull Crushers
Sitting with back flat on bench, using EZ bar bend arms at 90
degree angle above head with palms facing up, bring bar down to
head level and back up in arm. Repeat.
4 SETS
12-15 REPS
Example video: https://youtu.be/kw_9te-nIYE
Bench Supported Dips
Place palm of hands on bench with back and butt facing the top of
the bench, extend legs out fully, drop into a dipping motion bending
only at the elbows, come up and repeat.
4 SETS
12-15 REPS
Example video: https://youtu.be/4VwpCGAkCyE
Bench Ab Circuit – 4 Sets
1 MINUTE ON, 30 SECONDS OFF
In and Outs
Around the World
Flutter Kicks
32
DAY SIX
REST
33
DAY SEVEN
BACK AND BICEPS
Start with a warm up
Lateral Pulldown (superset)
Lateral pulldown: Sitting at a 75 degree angle, bring lat bar down
to chest and back up squeezing back on the way down.
Reverse lateral pulldown: Sitting at a 75 degree angle and palms
facing toward you, pull lat bar down to chest. Allow arms to fully
Lateral pulldown example video: https://youtu.be/yzzVgEXQvso
extend overhead and repeat.
SET 1: 12-15 REPS, SUPERSET: 12-15 REPS
SET 2: 12-15 REPS, SUPERSET: 12-15 REPS
SET 3: 12-15 REPS, SUPERSET: 12-15 REPS
SET 4: 12-15 REPS, SUPERSET: 12-15 REPS
Reverse lateral pulldown example video: https://youtu.be/PBPPsLt07vE
Barbell Bent Over Rows
Bending slightly at the waist with feet shoulder width apart, bring
barbell up just below chest squeezing back together, retract and
repeat.
4 SETS
12-15 REPS
Example video: https://youtu.be/pzYZ4NDf15g
DB Curls (drop set)
Stand with feet shoulder width apart, bring dumbbells up in curling
motion from thigh to chest, retract arms fully to starting point and
repeat.
SET 1: 12-15 REPS, DECREASE WEIGHT: 12 REPS
SET 2: 12-15 REPS, DECREASE WEIGHT: 12 REPS
SET 3: 12-15 REPS, DECREASE WEIGHT: 12 REPS
SET 4: 12-15 REPS, DECREASE WEIGHT: 12 REPS
Example video: https://youtu.be/A9mrWwvvLcM
34
DAY SEVEN
BACK AND BICEPS
15’s EZ Bar/Barbell Curls
Curl bar up from thigh to chest: 5 reps fully up, 5 reps halfway up,
5 reps halfway down.
4 SETS
12-15 REPS
Example video: https://youtu.be/I2drz-zSH9E
Preacher Curls
Set bench at an incline just below 90 degrees, stand behind bench
placing arm on bench and keeping elbow on the top of the bench
the whole time, curl and repeat.
4 SETS
12-15 REPS
Example video: https://youtu.be/sBnYE2wUBQM
Hammer Curls
Hold dumbbells at side with the heads of the weight facing up and
down, curl coming fully up and back down. Repeat.
Stop one rep shy of failure, rest for 20 seconds and repeat sets.
4 SETS
12-15 REPS
Example video: https://youtu.be/XOQ-c50kYGU
35
REPEAT
Repeat the workouts from days 1 through 7 for the
remainder of the month. Once you have completed
the month, move on to month 2.
36
MONTH
TWO
INCREASE IN WEIGHT.
DECREASE IN REPS.
Cardio needs to be done 4 days a week. Three days will be for 15-20 minutes, and day 7 will be the 4th day of
cardio which is heavy, 30-45 minutes in the form of either treadmill, jump ropes, stairmaster, elliptical, etc.)
37
DAY ONE
CHEST (FLAT AND INCLINE); TRICEPS & ABS
For flat level AND incline exercises, switch between using only a barbell one week, and only dumbbells the next week.
Start with a warm up
Barbell Bench Press
Lay flat with back on bench, lift barbell above chest fully extending
arm keeping feet flat on ground. Repeat.
4 SETS
10-12 REPS
Example video: https://youtu.be/t4eEuynemAo
Seated Chest Flys (drop set)
Sit with cables positioned at shoulder level, bring arms forward,
keeping body in a stationary stance, retract arms and repeat.
SET 1: 10-12 REPS, DECREASE WEIGHT: 10 REPS
SET 2: 10-12 REPS, DECREASE WEIGHT: 10 REPS
SET 3: 10-12 REPS, DECREASE WEIGHT: 10 REPS
SET 4: 10-12 REPS, DECREASE WEIGHT: 10 REPS
Example video: https://youtu.be/kCGLFNfKCz4
Incline Bench Supported DB Chest Press
With the bench leveled at a 45 degree incline, sit on bench, bring
dumbbells up above chest, back down and repeat.
4 SETS
10-12 REPS
Example video: https://youtu.be/yhATMNdhuvY
Tricep Kickbacks
Using a cable machine set at torso level, bend slightly at the knees
and waist, using a single arm hinge at the elbow until the tricep
is fully extended behind the body. Retract arm to 90 degrees and
repeat.
4 SETS
38
10-12 REPS
Example video: https://youtu.be/_PmzsCSQ-fI
DAY ONE
CHEST (FLAT AND INCLINE); TRICEPS & ABS
For flat level AND incline exercises, switch between using only a barbell one week, and only dumbbells the next week.
Skull Crushers
Sitting with back flat on bench, using EZ bar and bend arms at a 90
degree angle above head with palms facing up, bring bar down to
head level and back up in arm. Repeat.
4 SETS
10-12 REPS
Example video: https://youtu.be/kw_9te-nIYE
Single Arm Tricep Pushdown
With the cable machine set at face level, stand with shoulders
retracted and a slight bend in the knees, pull cable attachment
down until tricep is fully extended and back to 90 degrees. Repeat
and switch arms.
4 SETS
10-12 REPS
Example video: https://youtu.be/-Bqin3ADRj8
Ab Circuit – 4 Sets
1 MINUTE ON, 30 SECONDS OFF
Leg Raises
Flutter Kicks
In and Outs
Twists
End with 1 minute plank
39
DAY TWO
BACK AND BICEPS
Start with a warm up
Lateral Pulldown with Cable Rows (superset)
Lat pulldown: Sitting at a 75 degree angle grip bar with knuckles
facing face and palms away from you, bring the lat bar down,
squeezing back together while pulling toward the chest. Allow arms
to fully extend on the way back up and repeat.
Cable machine rows: Sitting on cable machine bench, keep
Lateral pulldown example video: https://youtu.be/yzzVgEXQvso
spine neutral and bend only at arms pulling cable extension toward
abdominals.
SET 1: 10-12 REPS, SUPERSET: 10-12 REPS
SET 2: 10-12 REPS, SUPERSET: 10-12 REPS
SET 3: 10-12 REPS, SUPERSET: 10-12 REPS
SET 4: 10-12 REPS, SUPERSET: 10-12 REPS
Cable rows example video: https://youtu.be/DlabaRC-bDc
Reverse Grip Lateral Pulldown (drop set)
Sitting at a 75 degree angle and palms facing toward you, pull lat
bar down to chest. Allow arms to fully extend overhead and repeat
SET 1: 10-12 REPS, DECREASE WEIGHT: 10 REPS
SET 2: 10-12 REPS, DECREASE WEIGHT: 10 REPS
SET 3: 10-12 REPS, DECREASE WEIGHT: 10 REPS
SET 4: 10-12 REPS, DECREASE WEIGHT: 10 REPS
Example video: https://youtu.be/PBPPsLt07vE
Barbell Bent Over Rows
Bending slightly at the waist with feet shoulder width apart, bring
barbell up just below chest squeezing back together, retract and
repeat.
4 SETS
10-12 REPS
Example video: https://youtu.be/pzYZ4NDf15g
40
DAY TWO
BACK AND BICEPS
DB Curls (drop set)
Stand with feet shoulder width apart, bring dumbbells up in curling
motion from thigh to chest, retract arms fully to starting point and
repeat.
SET 1: 10-12 REPS, DECREASE WEIGHT: 10 REPS
SET 2: 10-12 REPS, DECREASE WEIGHT: 10 REPS
SET 3: 10-12 REPS, DECREASE WEIGHT: 10 REPS
SET 4: 10-12 REPS, DECREASE WEIGHT: 10 REPS
Example video: https://youtu.be/A9mrWwvvLcM
15’s EZ Bar/Barbell Curls
Curl bar up from thigh to chest: 5 reps fully up, 5 reps halfway up,
5 reps halfway down.
4 SETS
10-12 REPS
Example video: https://youtu.be/I2drz-zSH9E
Preacher Curls
Set bench at an incline just below 90 degrees, stand behind bench
placing arm on bench and keeping elbow on the top of the bench
the whole time, curl and repeat.
4 SETS
10-12 REPS
Example video: https://youtu.be/sBnYE2wUBQM
Hammer Curls
Hold dumbbells at side with the heads of the weight facing up and
down, curl coming fully up and back down. Repeat.
4 SETS
10-12 REPS
Example video: https://youtu.be/XOQ-c50kYGU
41
DAY THREE
SHOULDERS AND ABS
Start with a warm up
Standing DB Press
Standing with dumbbells above shoulder and palms forward, bring
dumbbells up above head, back down to shoulders and repeat.
4 SETS
10-12 REPS
Example video: https://youtu.be/XiYpuez6WzM
Single Arm Cable Lat Raise
Set cable to lowest clip, using stirrup cable attachment, lateral
raise arms to shoulder length with slight bend, retract to sides
and repeat.
4 SETS
10-12 REPS
Example video: https://youtu.be/1g9yFyqy0dg
Seated DB Lateral Raise with Front Raise
(superset)
Lateral Raise: using dumbbells, bend arms at 90 degree angle,
standing shoulder width apart bring weights up to shoulder length,
retract and repeat.
Front Raise: sitting, raise dumbbells out in front of body to
shoulder length. Drop and repeat.
SET 1: 10-12 REPS, SUPERSET: 10-12 REPS
SET 2: 10-12 REPS, SUPERSET: 10-12 REPS
SET 3: 10-12 REPS, SUPERSET: 10-12 REPS
SET 4: 10-12 REPS, SUPERSET: 10-12 REPS
Example video: https://youtu.be/rxlbWqSrUU8
42
DAY THREE
SHOULDERS AND ABS
Arnold Press
Sit on bench, bring dumbbells up from a finished curl position,
rotate going up until palms are facing forward and arms are fully
extended above head, bring back down mimicking the motion and
repeat.
4 SETS
10-12 REPS
Example video: https://youtu.be/VPktEkSPY70
Shoulder Shrugs
With dumbbells placed at sides, keep arms straight, shrug
shoulders up holding for a full second or two, retract to starting
point and repeat.
4 SETS
10-12 REPS
Example video:https://youtu.be/KJnz0uUpglw
Ab Circuit – 4 Sets
1 MINUTE ON, 30 SECONDS OFF
Bicycle Crunches
Toe Touches
Sit-Ups
Plank
Side Oblique Crunches
Side Plank
43
DAY FOUR
LEGS AND BICEPS
Start with a warm up
Barbell Back or Front Squats (switch per week)
Back squat: load bar on back, keep feet glued to floor shoulder width
apart, keeping a neutral spine squat bending only at the knees, go as
deep as possible and repeat
Front squat example video: https://youtu.be/nxu8w-RwQ6o
Front squat: load bar onto front of shoulders just below neckline,
keep feet glued to floor shoulder width apart, keeping a neutral spine
squat bending only at the knees, go as deep as possible and repeat.
4 SETS
10-12 REPS
Back squat example video: https://youtu.be/obkrTRYISKc
Quad Extensions
Sitting on QE machine, extend knees from the 90 degree starting
point fully out back down and repeat.
4 SETS
10-12 REPS
Example video: https://youtu.be/HCRBH653uq0
Leg Press Machine
Sit on machine, extend legs out stopping just before legs are fully
extended, come back down and repeat.
4 SETS
10-12 REPS
Example video: https://youtu.be/XfhFRfQeiMk
44
DAY FOUR
LEGS AND BICEPS
Hamstring Curls
Sit on a machine with stomach down. Place the bar on calves and
curl the bar up toward the butt. Retract and repeat.
4 SETS
10-12 REPS
Example video: https://youtu.be/hz_VBe8ABSk
Seated Incline Curls (drop set)
With bench at an incline, sit back bringing dumbbells up toward
armpits in a curling motion, retract and repeat.
SET 1: 10-12 REPS, DECREASE WEIGHT: 10 REPS
SET 2: 10-12 REPS, DECREASE WEIGHT: 10 REPS
SET 3: 10-12 REPS, DECREASE WEIGHT: 10 REPS
SET 4: 10-12 REPS, DECREASE WEIGHT: 10 REPS
Example video: https://youtu.be/-WbR_6Rdf4A
Cable Curls
Set cable machine to lowest level, curl cable attachment up to top
of chest and fully back down. Repeat.
Stop one rep shy of failure, rest 20 seconds. Repeat for 4 sets total.
4 SETS
10-12 REPS
Example video: https://youtu.be/DvIo4MDqWi0
Hammer Curls
Hold dumbbells at side with the heads of the weight facing up and
down, curl coming fully up and back down. Repeat.
Stop one rep shy of failure, rest for 20 seconds and repeat sets.
4 SETS
10-12 REPS
Example video: https://youtu.be/XOQ-c50kYGU
45
DAY FIVE
CHEST (FLAT & DECLINE) TRICEP, ABS
For flat level exercises, switch between using only the barbell one week, and only dumbbells the next week.
ONLY for the flat level exercises. ALWAYS use the barbell for decline lifts.
Start with a warm up
DB Flat Bench Press
Lay flat with back on bench, lift dumbbells above chest fully
extending arm keeping feet flat on ground and repeat.
4 SETS
10-12 REPS
Example video: https://youtu.be/mv0EpqCorQc
Decline Barbell Bench Press
With bench set at a decline, unload barbell from rack and press
weight up above chest. Repeat.
4 SETS
10-12 REPS
Example video: https://youtu.be/Ok1QBXVdVFE
Seated Chest Flys (drop set)
Sit with back to fly machine with good posture and feet flat on the
ground. Pull handles forward squeezing chest, aiming for elbows
to touch. Allow arms to go back to sides and repeat. Do not allow
arms fully back to machine resting point when doing reps to
prevent shoulder injury.
SET 1: 10-12 REPS, DECREASE WEIGHT: 10 REPS
SET 2: 10-12 REPS, DECREASE WEIGHT: 10 REPS
SET 3: 10-12 REPS, DECREASE WEIGHT: 10 REPS
Example video: https://youtu.be/kCGLFNfKCz4
SET 4: 10-12 REPS, DECREASE WEIGHT: 10 REPS
46
DAY FIVE
CHEST (FLAT & DECLINE) TRICEP, ABS
For flat level exercises, switch between using only the barbell one week, and only dumbbells the next week.
ONLY for the flat level exercises. ALWAYS use the barbell for decline lifts.
Tricep Pulldown (rest pause)
Using cable machine’s rope attachment, set cable above head,
retract shoulders, bend knees slightly and pull rope down until
arms are fully extended. Allow arms to rise back to 90 degrees, and
repeat for intended rep count.
Stop one rep shy of failure, rest 20 seconds repeat for 4 sets total.
4 SETS
10-12 REPS
Example video: https://youtu.be/lwLrmpXVIVI
Skull Crushers
Sitting with back flat on bench, using EZ bar bend arms at 90
degree angle above head with palms facing up, bring bar down to
head level and back up in arm. Repeat.
4 SETS
10-12 REPS
Example video: https://youtu.be/kw_9te-nIYE
Bench Supported Dips
Place palm of hands on bench with back and butt facing the top of
the bench, extend legs out fully, drop into a dipping motion bending
only at the elbows, come up and repeat.
Stop one rep shy of failure, rest 20 seconds repeat for 4 sets total.
4 SETS
10-12 REPS
Example video: https://youtu.be/4VwpCGAkCyE
Bench Ab Circuit – 4 Sets
1 MINUTE ON, 30 SECONDS OFF
In and Outs
Around the World
Flutter Kicks
47
DAY SIX
REST
48
DAY SEVEN
BACK AND BICEPS
Start with a warm up
Lateral Pulldown with Cable Rows (superset)
Lat pulldown: Sitting at a 75 degree angle grip bar with knuckles
facing face and palms away from you, bring the lat bar down,
squeezing back together while pulling toward the chest. Allow arms
to fully extend on the way back up and repeat.
Cable machine rows: Sitting on cable machine bench, keep
Lateral pulldown example video: https://youtu.be/yzzVgEXQvso
spine neutral and bend only at arms pulling cable extension toward
abdominals.
SET 1: 10-12 REPS, SUPERSET: 10-12 REPS
SET 2: 10-12 REPS, SUPERSET: 10-12 REPS
SET 3: 10-12 REPS, SUPERSET: 10-12 REPS
SET 4: 10-12 REPS, SUPERSET: 10-12 REPS
Cable rows example video: https://youtu.be/DlabaRC-bDc
Reverse Grip Lateral Pulldown (drop set)
Sitting at a 75 degree angle and palms facing toward you, pull lat
bar down to chest. Allow arms to fully extend overhead and repeat
SET 1: 10-12 REPS, DECREASE WEIGHT: 10 REPS
SET 2: 10-12 REPS, DECREASE WEIGHT: 10 REPS
SET 3: 10-12 REPS, DECREASE WEIGHT: 10 REPS
SET 4: 10-12 REPS, DECREASE WEIGHT: 10 REPS
Example video: https://youtu.be/PBPPsLt07vE
Barbell Bent Over Rows
Bending slightly at the waist with feet shoulder width apart, bring
barbell up just below chest squeezing back together, retract and
repeat.
4 SETS
10-12 REPS
Example video: https://youtu.be/pzYZ4NDf15g
49
DAY SEVEN
BACK AND BICEPS
DB Curls (drop set)
Stand with feet shoulder width apart, bring dumbbells up in curling
motion from thigh to chest, retract arms fully to starting point and
repeat.
SET 1: 10-12 REPS, DECREASE WEIGHT: 10 REPS
SET 2: 10-12 REPS, DECREASE WEIGHT: 10 REPS
SET 3: 10-12 REPS, DECREASE WEIGHT: 10 REPS
SET 4: 10-12 REPS, DECREASE WEIGHT: 10 REPS
Example video: https://youtu.be/A9mrWwvvLcM
15’s EZ Bar/Barbell Curls
Curl bar up from thigh to chest: 5 reps fully up, 5 reps halfway up,
5 reps halfway down.
4 SETS
10-12 REPS
Example video: https://youtu.be/I2drz-zSH9E
Preacher Curls
Set bench at an incline just below 90 degrees, stand behind bench
placing arm on bench and keeping elbow on the top of the bench
the whole time, curl and repeat.
4 SETS
10-12 REPS
Example video: https://youtu.be/sBnYE2wUBQM
Hammer Curls
Hold dumbbells at side with the heads of the weight facing up and
down, curl coming fully up and back down. Repeat.
4 SETS
10-12 REPS
Example video: https://youtu.be/XOQ-c50kYGU
50
REPEAT
Repeat the workouts from days 1 through 7 for the
remainder of the month. Once you have completed
the month, move on to month 3.
51
MONTH
THREE
INCREASE IN WEIGHT.
DECREASE IN REPS.
Cardio needs to be done 4 days a week, 3 days will be for 25-30 minutes and day 7 will be the 4th day of cardio
which is heavy, 40-60 minutes in the form of either: treadmill, jump ropes, stairmaster, elliptical etc.)
52
DAY ONE
CHEST (FLAT AND INCLINE); TRICEPS & ABS
For flat level AND incline exercises, switch between using only a barbell one week, and only dumbbells the next week.
Start with a warm up
Barbell Bench Press
Lay flat with back on bench, lift barbell above chest fully extending
arm keeping feet flat on ground. Repeat.
4 SETS
8-10 REPS
Example video: https://youtu.be/t4eEuynemAo
Seated Chest Flys (drop set)
Sit with back to fly machine with good posture and feet flat on the
ground. Pull handles forward squeezing chest, aiming for elbows
to touch. Allow arms to go back to sides and repeat. Do not allow
arms fully back to machine resting point when doing reps to
prevent shoulder injury
SET 1: 8-10 REPS,
DECREASE WEIGHT: 8 REPS
SET 2: 8-10 REPS,
DECREASE WEIGHT: 8 REPS
SET 3: 8-10 REPS,
DECREASE WEIGHT: 8 REPS
SET 4: 8-10 REPS,
DECREASE WEIGHT: 8 REPS
Example video: https://youtu.be/kCGLFNfKCz4
Incline Bench Supported DB Chest Press
With the bench leveled at a 45 degree incline, sit on bench, bring
dumbbells up above chest, back down and repeat.
4 SETS
8-10 REPS
Example video: https://youtu.be/yhATMNdhuvY
Tricep Kickbacks (rest pause)
Using a cable machine set at torso level, bend slightly at the knees
and waist, using a single arm hinge at the elbow until the tricep
is fully extended behind the body. Retract arm to 90 degrees and
repeat.
Stop one rep shy of failure, rest 20 seconds repeat for 4 sets total.
4 SETS
8-10 REPS
53
Example video: https://youtu.be/_PmzsCSQ-fI
DAY ONE
CHEST (FLAT AND INCLINE); TRICEPS & ABS
For flat level AND incline exercises, switch between using only a barbell one week, and only dumbbells the next week.
Skull Crushers
Sitting with back flat on bench, using EZ bar and bend arms at a 90
degree angle above head with palms facing up, bring bar down to
head level and back up in arm. Repeat.
4 SETS
8-10 REPS
Example video: https://youtu.be/kw_9te-nIYE
Single Arm Tricep Extension
Sitting or standing with good posture and feet flat on the ground,
bring dumbbell behind head starting with elbow bent, hinge, extend
arm and repeat.
4 SETS
8-10 REPS
Example video: https://youtu.be/QsPloj17-aU
Ab Circuit – 4 Sets
1 MINUTE ON, 30 SECONDS OFF
Leg Raises
Flutter Kicks
Oblique Crunches
Side Plank
End with 1 minute plank
54
DAY TWO
BACK AND BICEPS
Start with a warm up
Lateral Pulldown with Seated Rows (superset)
Lateral pulldown: sitting at a 75 degree angle grip bar with knuckles
facing face and palms away from you, bring the lat bar down,
squeezing back together while pulling toward the chest. Allow arms to
fully extend on the way back up and repeat.
Lateral pulldown example video: https://youtu.be/yzzVgEXQvso
Seated rows: sitting on cable machine bench, keep spine neutral and
bend only at arms pulling cable extension toward abdominals.
SET 1: 8-10 REPS,
SUPERSET: 8-10 REPS
SET 2: 8-10 REPS,
SUPERSET: 8-10 REPS
SET 3: 8-10 REPS,
SUPERSET: 8-10 REPS
SET 4: 8-10 REPS,
SUPERSET: 8-10 REPS
Cable rows example video: https://youtu.be/DlabaRC-bDc
Reverse Grip Lateral Pulldown (drop set)
Sitting at a 75 degree angle and palms facing toward you, pull lat
bar down to chest. Allow arms to fully extend overhead and repeat.
SET 1: 8-10 REPS,
DECREASE WEIGHT: 8 REPS
SET 2: 8-10 REPS,
DECREASE WEIGHT: 8 REPS
SET 3: 8-10 REPS,
DECREASE WEIGHT: 8 REPS
SET 4: 8-10 REPS,
DECREASE WEIGHT: 8 REPS
Example video: https://youtu.be/PBPPsLt07vE
Single Arm Bent Over Rows Supported
by Bench
Holding dumbbell in one arm, bend at waist and place opposite
knee and free hand onto the flat bench. Keeping your head up,
row up with the dumbbell attempting to keep the dumbbell at
your side. Retract and repeat.
4 SETS
8-10 REPS
Example video: https://youtu.be/NDI-BBTU5ls
55
DAY TWO
BACK AND BICEPS
DB Curls (drop set)
Stand with feet shoulder width apart, bring dumbbells up in curling
motion from thigh to chest, retract arms fully to starting point and
repeat.
SET 1: 8-10 REPS,
DECREASE WEIGHT: 8 REPS
SET 2: 8-10 REPS,
DECREASE WEIGHT: 8 REPS
SET 3: 8-10 REPS,
DECREASE WEIGHT: 8 REPS
SET 4: 8-10 REPS,
DECREASE WEIGHT: 8 REPS
Example video: https://youtu.be/A9mrWwvvLcM
15’s EZ Bar/Barbell Curls
Curl bar up from thigh to chest: 5 reps fully up, 5 reps halfway up, 5
reps halfway down.
4 SETS
8-10 REPS
Example video: https://youtu.be/I2drz-zSH9E
Preacher Curls
Set bench at an incline just below 90 degrees, stand behind bench
placing arm on bench and keeping elbow on the top of the bench
the whole time, curl and repeat.
4 SETS
8-10 REPS
Example video: https://youtu.be/sBnYE2wUBQM
Hammer Curls (rest pause)
Hold dumbbells at side with the heads of the weight facing up and
down, curl coming fully up and back down. Repeat.
Stop one rep shy of failure, rest for 20 seconds and repeat sets.
4 SETS
8-10 REPS
56
Example video: https://youtu.be/XOQ-c50kYGU
DAY THREE
SHOULDERS AND ABS
Start with a warm up
Standing DB Press
Standing with dumbbells above shoulder and palms forward, bring
dumbbells up above head, back down to shoulders and repeat.
4 SETS
8-10 REPS
Example video: https://youtu.be/XiYpuez6WzM
Single Arm Cable Lat Raise
Set cable to lowest clip, using stirrup cable attachment, lateral
raise arms to shoulder length with slight bend, retract to sides
and repeat.
4 SETS
8-10 REPS
Example video: https://youtu.be/1g9yFyqy0dg
Seated DB Lateral Raise with Front Raise
(superset)
Lateral Raise: using dumbbells, bend arms at 90 degree angle,
standing shoulder width apart bring weights up to shoulder length,
retract and repeat.
Front Raise: sitting, raise dumbbells out in front of body to
shoulder length. Drop and repeat.
SET 1: 8-10 REPS,
SUPERSET: 8-10 REPS
SET 2: 8-10 REPS,
SUPERSET: 8-10 REPS
SET 3: 8-10 REPS,
SUPERSET: 8-10 REPS
SET 4: 8-10 REPS,
SUPERSET: 8-10 REPS
Example video: https://youtu.be/rxlbWqSrUU8
57
DAY THREE
SHOULDERS AND ABS
Arnold Press
Sit on bench, bring dumbbells up from a finished curl position,
rotate going up until palms are facing forward and arms are fully
extended above head, bring back down mimicking the motion and
repeat.
4 SETS
8-10 REPS
Example video: https://youtu.be/VPktEkSPY70
Shoulder Shrugs
With dumbbells placed at sides, keep arms straight, shrug
shoulders up holding for a full second or two, retract to starting
point and repeat.
4 SETS
8-10 REPS
Example video:https://youtu.be/KJnz0uUpglw
Ab Circuit – 4 Sets
1 MINUTE ON, 30 SECONDS OFF
Bicycle Crunches
Toe Touches
Sit-Ups
Plank
Side Oblique Crunches
Side Plank
58
DAY FOUR
LEGS AND BICEPS
Start with a warm up
Barbell Back or Front Squats (switch per week)
Back squat: load bar on back, keep feet glued to floor shoulder width
apart, keeping a neutral spine squat bending only at the knees, go as
deep as possible and repeat
Front squat example video: https://youtu.be/nxu8w-RwQ6o
Front squat: load bar onto front of shoulders just below neckline,
keep feet glued to floor shoulder width apart, keeping a neutral spine
squat bending only at the knees, go as deep as possible and repeat.
4 SETS
8-10 REPS
Back squat example video: https://youtu.be/obkrTRYISKc
Quad Extensions
Sitting on QE machine, extend knees from the 90 degree starting
point fully out back down and repeat.
4 SETS
8-10 REPS
Example video: https://youtu.be/HCRBH653uq0
Leg Press Machine
Sit on machine, extend legs out stopping just before legs are fully
extended, come back down and repeat.
4 SETS
8-10 REPS
Example video: https://youtu.be/XfhFRfQeiMk
59
DAY FOUR
LEGS AND BICEPS
Hamstring Curls
Sit on a machine with stomach down. Place the bar on calves and
curl the bar up toward the butt. Retract and repeat.
4 SETS
8-10 REPS
Example video: https://youtu.be/hz_VBe8ABSk
Seated Incline Curls (drop set)
With bench at an incline, sit back bringing dumbbells up toward
armpits in a curling motion, retract and repeat.
SET 1: 8-10 REPS,
DECREASE WEIGHT: 8 REPS
SET 2: 8-10 REPS,
DECREASE WEIGHT: 8 REPS
SET 3: 8-10 REPS,
DECREASE WEIGHT: 8 REPS
SET 4: 8-10 REPS,
DECREASE WEIGHT: 8 REPS
Example video: https://youtu.be/-WbR_6Rdf4A
Cable Curls
Set cable machine to lowest level, curl cable attachment up to top
of chest and fully back down. Repeat.
Stop one rep shy of failure, rest 20 seconds. Repeat for 4 sets total.
4 SETS
8-10 REPS
Example video: https://youtu.be/DvIo4MDqWi0
Hammer Curls
Hold dumbbells at side with the heads of the weight facing up and
down, curl coming fully up and back down. Repeat.
Stop one rep shy of failure, rest for 20 seconds and repeat sets.
4 SETS
8-10 REPS
Example video: https://youtu.be/XOQ-c50kYGU
60
DAY FIVE
CHEST (FLAT & DECLINE) TRICEP, ABS
For flat level exercises, switch between using only the barbell one week, and only dumbbells the next week.
ONLY for the flat level exercises. ALWAYS use the barbell for decline lifts.
Start with a warm up
DB Flat Bench Press
Lay flat with back on bench, lift dumbbells above chest fully
extending arm keeping feet flat on ground and repeat.
4 SETS
8-10 REPS
Example video: https://youtu.be/mv0EpqCorQc
Decline Barbell Bench Press
With bench set at a decline, unload barbell from rack and press
weight up above chest. Repeat.
4 SETS
8-10 REPS
Example video: https://youtu.be/Ok1QBXVdVFE
Chest Fly Machine (drop set)
Sit with back to fly machine with good posture and feet flat on the
ground. Pull handles forward squeezing chest, aiming for elbows
to touch. Allow arms to go back to sides and repeat. Do not allow
arms fully back to machine resting point when doing reps to
prevent shoulder injury.
SET 1: 8-10 REPS,
DECREASE WEIGHT: 8 REPS
SET 2: 8-10 REPS,
DECREASE WEIGHT: 8 REPS
SET 3: 8-10 REPS,
DECREASE WEIGHT: 8 REPS
SET 4: 8-10 REPS,
DECREASE WEIGHT: 8 REPS
Example video: https://youtu.be/kCGLFNfKCz4
Cable Tricep Extenion (rest pause)
With the cable set above head, step out with back toward the
machine pulling rope attachment overhead in both arms. Extend
arms above head and repeat.
Stop one rep shy of failure, rest 20 seconds repeat for 4 sets total.
4 SETS
8-10 REPS
61
Example video: https://youtu.be/QsPloj17-aU
DAY FIVE
CHEST (FLAT & DECLINE) TRICEP, ABS
For flat level exercises, switch between using only the barbell one week, and only dumbbells the next week.
ONLY for the flat level exercises. ALWAYS use the barbell for decline lifts.
Skull Crushers
Sitting with back flat on bench, using EZ bar bend arms at 90
degree angle above head with palms facing up, bring bar down to
head level and back up in arm. Repeat.
4 SETS
8-10 REPS
Example video: https://youtu.be/kw_9te-nIYE
Bench Supported Dips (rest pause)
Place palm of hands on bench with back and butt facing the top of
the bench, extend legs out fully, drop into a dipping motion bending
only at the elbows, come up and repeat.
Stop one rep shy of failure, rest 20 seconds repeat for 4 sets total.
4 SETS
8-10 REPS
Example video: https://youtu.be/4VwpCGAkCyE
Bench Ab Circuit – 4 Sets
1 MINUTE ON, 30 SECONDS OFF
In and Outs
Around the World
Flutter Kicks
62
DAY SIX
REST
63
DAY SEVEN
BACK AND BICEPS
Start with a warm up
Lateral Pulldown with Seated Rows (superset)
Lateral pulldown: sitting at a 75 degree angle grip bar with knuckles
facing face and palms away from you, bring the lat bar down,
squeezing back together while pulling toward the chest. Allow arms to
fully extend on the way back up and repeat.
Lateral pulldown example video: https://youtu.be/yzzVgEXQvso
Seated rows: sitting on cable machine bench, keep spine neutral and
bend only at arms pulling cable extension toward abdominals.
SET 1: 8-10 REPS,
SUPERSET: 8-10 REPS
SET 2: 8-10 REPS,
SUPERSET: 8-10 REPS
SET 3: 8-10 REPS,
SUPERSET: 8-10 REPS
SET 4: 8-10 REPS,
SUPERSET: 8-10 REPS
Cable rows example video: https://youtu.be/DlabaRC-bDc
Reverse Grip Lateral Pulldown (drop set)
Sitting at a 75 degree angle and palms facing toward you, pull lat
bar down to chest. Allow arms to fully extend overhead and repeat.
SET 1: 8-10 REPS,
DECREASE WEIGHT: 8 REPS
SET 2: 8-10 REPS,
DECREASE WEIGHT: 8 REPS
SET 3: 8-10 REPS,
DECREASE WEIGHT: 8 REPS
SET 4: 8-10 REPS,
DECREASE WEIGHT: 8 REPS
Example video: https://youtu.be/PBPPsLt07vE
Single Arm Bent Over Rows Supported
by Bench
Holding dumbbell in one arm, bend at waist and place opposite
knee and free hand onto the flat bench. Keeping your head up,
row up with the dumbbell attempting to keep the dumbbell at
your side. Retract and repeat.
4 SETS
8-10 REPS
Example video: https://youtu.be/NDI-BBTU5ls
64
DAY SEVEN
BACK AND BICEPS
DB Curls (drop set)
Stand with feet shoulder width apart, bring dumbbells up in curling
motion from thigh to chest, retract arms fully to starting point and
repeat.
SET 1: 8-10 REPS,
DECREASE WEIGHT: 8 REPS
SET 2: 8-10 REPS,
DECREASE WEIGHT: 8 REPS
SET 3: 8-10 REPS,
DECREASE WEIGHT: 8 REPS
SET 4: 8-10 REPS,
DECREASE WEIGHT: 8 REPS
Example video: https://youtu.be/A9mrWwvvLcM
15’s EZ Bar/Barbell Curls
Curl bar up from thigh to chest: 5 reps fully up, 5 reps halfway up, 5
reps halfway down.
4 SETS
8-10 REPS
Example video: https://youtu.be/I2drz-zSH9E
Preacher Curls
Set bench at an incline just below 90 degrees, stand behind bench
placing arm on bench and keeping elbow on the top of the bench
the whole time, curl and repeat.
4 SETS
8-10 REPS
Example video: https://youtu.be/sBnYE2wUBQM
Hammer Curls (rest pause)
Hold dumbbells at side with the heads of the weight facing up and
down, curl coming fully up and back down. Repeat.
Stop one rep shy of failure, rest for 20 seconds and repeat sets.
4 SETS
8-10 REPS
65
Example video: https://youtu.be/XOQ-c50kYGU
BREAKFAST
RECIPES
By Xeela Chef Camille
*Calories and macros based on serving size*
66
BREAKFAST WRAP
1 Servings • 328 Calories • 26g Carbs • 32g Protein • 11g Fat
1. Heat a pan on medium-high heat.
INGREDIENTS
1 mission hills whole wheat
wrap
6 oz egg whites (egg whites
from about 6 large eggs)
Spoonful of peppers and
onions, diced small
2 strips turkey bacon
2 tbsp mexican reduced fat
cheese
Salt and pepper
2. Once hot, add pam and add turkey bacon until hot
throughout and crispy. Remove turkey bacon and set
aside.
3. Add peppers and onions, cook until onions are
translucent.
4. Add scrambled egg white mixture and scramble until fully
cooked. Season with salt and pepper.
5. In wrap add cheese, turkey bacon, and eggs and wrap up.
Sear in a pan until golden on both side.
Add any other vegetables into your scrambled eggs or breakfast wrap.
1 tsp of extra virgin olive oil
or pam cooking spray
67
BREAKFAST TURKEY SAUSAGE
4 Servings • 201 Calories • 1g Carbs • 23g Protein • 13g Fat
1. Shape the turkey into 8- 2 oz patties.
INGREDIENTS
1 lb ground turkey 93%
1 tbsp thyme (fresh or dried)
1 tbsp sage (fresh or dried)
1 tbsp parsley (fresh or
dried)
2. Heat up a non-stick pan on medium-high heat. Once
heated, spray with olive oil and add turkey patties.
3. Cook for about 7 minutes on each side or until golden on
both side and fully cooked in the middle.
Using fresh spices will up the flavor but dried spices will work just as good.
1 tsp fennel seed, ground
2 garlic cloves
Salt and pepper
1 tbsp extra virgin olive oil
68
ZUCCHINI BREAKFAST FRITTATA
4 Servings • 186 Calories • 6g Carbs • 22g Protein • 10g Fat
INGREDIENTS
12 oz egg whites (about 12
large eggs, separated yolk)
5 whole eggs
2 cup grated zucchini
1 large yellow onion diced
1/2 cup Low-fat mozzarella
Salt and pepper
1. Preheat oven to 350F. Heat up a non-stick pan on
medium-high heat. Once heated, spray with olive oil and
add diced onions. Sauté until translucent and then set
aside.
2. Squeeze the grated zucchini so that as much liquid comes
out as possible.
3. In a bowl, mix eggs, zucchini, sautéed onions, shredded
cheese and salt and pepper.
4. Pour egg mixture into a baking dish sprayed with pam or
using parchment paper to line the pan.
5. Place baking dish in the oven and cook for about 20-30
minutes or until egg starts getting a little golden.
6. Cook and cut into portions. Make in a cupcake pan for
individual portions.
You can chop or slice the zucchini if you’d like. You can also add all different
types of vegetables like broccoli, asparagus, or spinach.
69
BACON AND MUSHROOM
BREAKFAST FRITTATA
4 Servings • 206 Calories • 9g Carbs • 26g Protein • 8g Fat
INGREDIENTS
12 oz egg whites (about 12
large eggs, separated yolk)
5 whole eggs
6 slices of canadian bacon
1 large yellow onion diced
1 lb mushrooms
Salt and pepper
1. Preheat oven to 375F. Heat up a non-stick pan on
medium-high heat.
2. Once heated, add the canadian bacon. Cook until fully
heated. Remove the canadian bacon, chop it up and set
aside.
3. Add diced onions and the mushrooms to the pan and
sauté until the onions are translucent. Set aside with the
bacon.
4. In a bowl, mix eggs, mushrooms, onions, canadian bacon,
salt and pepper.
5. Pour egg mixture into a baking dish sprayed with pam or
using parchment paper to line the pan.
6. Place baking dish in the oven and cook for about 20-30
minutes or until egg starts getting a little golden.
7. Cook and cut into portions. Make in a cupcake pan for
individual portions.
You can substitute Canadian bacon with turkey bacon, turkey sausage,
and the turkey breakfast sausage above.
70
PROTEIN WAFFLES
1 Servings • 374 Calories • 27g Carbs • 42g Protein • 12g Fat
INGREDIENTS
1 large egg
1. Heat up waffle iron. Place all ingredients into a blender
until smooth.
2. Once waffle iron is heated, add your waffle batter. Take out
when fully cooked.
1/4 cups rolled-cut oats
1 scoop of protein powder
Serve with fresh berries to add a little freshness.
1/4 cup plain greek yogurt
1/4 cup milk or almond milk
1/4 tsp baking powder
1/4 tsp salt
Pam cooking spray
71
LUNCH
AND
DINNER
RECIPES
By Xeela Chef Camille
*Calories and macros based on serving size*
72
ROASTED BEEF
5 Servings • 332 Calories • 11g Carbs • 31g Protein • 17g Fat
INGREDIENTS
2 lbs flank steak, whole
1 small bunch fresh parsley,
chopped 2-3 tbsp
Italian seasoning
2 tbsp garlic powder
1 cup beef stock (add as
needed)
Salt and pepper
1 tbsp of extra virgin olive oil
or pam cooking spray
1. Preheat oven to 350F. Season whole flank steak with
fresh parsley, italian seasoning, garlic powder, salt and
pepper.
2. Heat large pan on medium-high heat. Once hot, add
1 tbsp of oil or pam. Add steak to the pan and sear on each
side for about 5-7 minutes or until browned on each side.
3. Remove the steak and place it into a roasting pan. Leave
the pan drippings in the pan used to sear the steak, add
1 cup of beef stock to the pan and mix until all the bits
are incorporated into stock. Pour stock into roasting pan.
Stock should cover up to 1/3 of meat.
4. Add a little more seasoning and parsley around the meat
and then cover the roasting pan with aluminum foil.
5. Roast for about 3-4 hours or until tender.
This recipe can also be done in a slow cooker. For quicker results, you can
use pressure cooker or cook in a pot on the stove using a little more stock.
73
SEARED SALMON
WITH MANGO SALSA
5 Servings • 332 Calories • 11g Carbs • 31g Protein • 17g Fat
INGREDIENTS
1.5 lbs salmon
1-2 tbsp blackened
seasoning or Chef Bernardi
Fusion Seasoning
1 mango, diced small
1 large bell pepper, diced
small (red, yellow, and/or
orange) or use 6 mini sweet
bell peppers
1. Add diced mango, red onions, bell peppers, cilantro, and
lemon juice into a bowl and mix together. Set in fridge until
needed.
2. Season salmon with blackened seasoning or Fusion
Seasoning. Heat pan on medium heat. Once hot, add 1
tbsp of oil or pam. Add salmon to pan. Cook salmon on
each side for about 7 minutes or until cooked through.
3. Store left over salsa and use it with shrimp, chicken, or
fish.
4. Serve salmon with mango salsa.
1 small bunch of cilantro,
chopped
2-4 lemons, juiced
1/2 red onion, diced small
Salt and pepper
1 tbsp of extra virgin olive oil
or pam cooking spray
74
ROASTED LEMON ROSEMARY
CHICKEN BREAST
5 Servings • 224 Calories • 0g Carbs • 42g Protein • 5g Fat
INGREDIENTS
1.5 lbs chicken breast
2 tbsp fresh or dried
rosemary
1.5 tbsp garlic powder
1 tbsp paprika
Salt and Pepper
3-4 lemons, juiced
1 cup water
1 tbsp of extra virgin olive oil
or pam cooking spray
1. Preheat oven to 350F. Season chicken breast with garlic
powder, paprika, rosemary, salt, and pepper.
2. Heat pan on medium-high heat. Once hot, add 1 tbsp of
oil or pam. Add Chicken to the pan and sear on each side
for about 5-7 minutes or until golden on each side.
3. Remove the chicken and place it into a roasting pan.
Add lemon juice and water to the pan. Add a little more
seasoning in the pan. Cover with aluminum and cook in
the oven for about 20-30 minutes or until the chicken is
fully cooked.
This chicken recipe can also be done in a slow cooker or pressure cooker.
You can also use fresh garlic and different herbs like thyme, parsley,
oregano, to make it different each time.
75
GRILLED CARNE ASADA
5 Servings • 302 Calories • 8g Carbs • 40g Protein • 12g Fat
INGREDIENTS
2 lbs flank steak
4 limes, juiced
2 oranges, juiced
3-6 cloves garlic, minced
3 tbsp soy sauce
1 bunch green onions
1. In a bowl, add oil, lime juice, soy sauce, orange juice,
garlic, green onion, cilantro, cumin, salt, and pepper. Add
the steak and marinate 1 hour to overnight.
2. Heat grill on medium heat. Once hot, add steak to grill.
3. Cook steak for about 10-12 minutes on each side or until
desired temperature.
Add jalapeño or ground ancho chile for added spice. You can substitute soy
sauce with tamari to keep it gluten free. Make them into tacos using corn
tortillas or lettuce.
1 bunch cilantro
2 tsp cumin
Salt and pepper
1 tbsp of extra virgin olive oil
or pam cooking spray
76
TURKEY BOLOGNESE PASTA
5 Servings • 514 Calories • 46g Carbs • 47g Protein • 19g Fat
INGREDIENTS
2 lbs ground turkey 93%
12 oz protein pasta, uncooked
2 cups raw spinach
1 large carrots, shredded
1 celery stalk, diced small
1 yellow onion, diced small
4-6 garlic cloves, minced
1 - 28 oz can crushed tomato
2 tbsp oregano
2 bay leaves
2 tbsp dried or fresh parsley
Fresh basil
Salt and pepper
1 tbsp of extra virgin olive oil
or pam cooking spray
1. Heat small pot on medium heat. Once hot, add oil, add
diced onion, celery, and carrots, and cook until onions are
transparent. Add in garlic and cook for 2 minutes mixing
constantly. Add in crushed tomato, salt, pepper, parsley,
and oregano and bay leaves. Cover and cook for about
15 minutes on medium-low heat and season with salt to
taste. Add fresh basil and set aside.
2. In another pan, heat pan on medium-high. Once the pan
is hot, add ground turkey, add oregano, salt, pepper, and
parsley. Break up ground turkey using spoon or spatula.
3. Once the turkey is almost fully cooked, add tomato sauce
and cook until turkey is full cooked through. Once cooked,
add spinach to turkey.
4. In another pot, boil water, salt the water and cook pasta.
Once pasta is cooked, mix the pasta with the turkey and
garnish with fresh basil.
5. You can also blend the sauce to make it less chunky or
hide the veggies, just remove the bay leaf before blending
and then add blended sauce to turkey.
Use fresh tomatoes instead of canned tomatoes for fresher sauce.
77
SIDE
RECIPES
By Xeela Chef Camille
*Calories and macros based on serving size*
78
CARROT AND SWEET
POTATO MASH
5 Servings • 128 Calories • 30g Carbs • 2.5g Protein • 0g Fat
INGREDIENTS
3 carrots, diced large
1.5 lbs sweet potatoes,
peeled and diced large
1/2 cup vegetable stock
Salt and pepper
1. Add Carrot and sweet potato to a pot filled with water.
Cook until both carrots and sweet potato are tender.
2. Strain the carrots and sweet potato
3. Add them back in the pot and mash them. Add vegetable
stock, salt, and pepper.
You can also add garlic powder to this recipe.
Substitute water for vegetable broth to add more flavor.
79
SEARED MUSHROOMS
5 Servings • 62 Calories • 7g Carbs • 3g Protein • 3.5g Fat
INGREDIENTS
1.5 lb mushrooms of choice
Garlic powder
Dried parsley
Paprika
Salt and pepper
1 tbsp of extra virgin olive oil
or pam cooking spray
1. Clean mushrooms using a damp paper towel. Keep
mushrooms as dry as possible.
2. Cut end of step and dice or slice mushrooms. Coat in
some seasoning mix.
3. Heat up the pan on medium-high heat. Once hot, add oil
and mushroom without crowding the mushrooms.
4. Cook for 3-5 minutes or until soft. Make in a few batches if
needed.
You can also use cajun seasoning or Chef Bernardi Fusion Seasoning to
add a little kick.
80
ROASTED CARROTS
5 Servings • 61 Calories • 9g Carbs • 1g Protein • 3g Fat
1. Preheat the oven to 375F.
INGREDIENTS
1 lb carrots, diced or
quarters into sticks
1 tsp garlic powder
2. Season cut carrots with some seasoning mix, using more
or less seasoning to taste.
3. Place on a baking sheet and cover the pan with aluminum.
4. Cook for about 20- 30 minutes or until carrots are tender.
1 tsp dried thyme
1 tsp paprika
1 tsp ground coriander
Salt and pepper
1 tbsp of extra virgin olive oil
or pam cooking spray
81
GARLICKY GREEN BEANS
5 Servings • 66 Calories • 10g Carbs • 3g Protein • 3g Fat
1. Wash and cut off stems.
INGREDIENTS
1.5 lb green beans
3-6 garlic cloves, minced or
minced garlic
Salt and pepper
1 tsp of extra virgin olive oil
or pam cooking spray
2. Heat up pan on medium heat. Add pam and green beans.
Season with salt and pepper.
3. Add minced garlic to the green beans until garlic is lightly
golden and then add a little bit of water or vegetable stock,
and cover.
4. Cook green beans until they begin getting a little softer.
Add tomatoes with the garlic to add a little more flavor.
82
SPANISH BROWN RICE
5 Servings • 222 Calories • 46g Carbs • 6g Protein • 2g Fat
1. Heat a pan on medium-high heat.
INGREDIENTS
1 1/2 cup brown rice
2. Once hot, add olive oil, onions and peppers. Sauté until
onions are transparent.
1/4 cup red bell pepper,
diced
3. Add garlic and cook for another 2 minutes, stirring
constantly.
1/2 small yellow onions,
diced
4. Add rice, tomato sauce, seasonings and add broth.
2-3 garlic cloves, minced
5. Bring to boil, cover and lower to simmer until rice is
cooked. Fluff up with fork, garnish with cilantro.
1 tsp cumin
1 tsp achiote powder
Add corn, green beans, carrots, and or peas to add more flavor.
3 oz tomato sauce
5-6 cups vegetable or
chicken broth
Salt and pepper
1 tsp of extra virgin olive oil
or pam cooking spray
83
THANK YOU
for participating in Ilya’s summer shred!
84
XEELA FITNESS
@xeelafitness
Have questions? Email our trainer!
xavier@xeelafitness.com
ILYA FEDOROVICH
@ilyafeddy
Check out our Youtube page!
Youtube.com/@xeelafitness7528
CHEF CAMILLE BERNARDI
@chefbernardi
Email: ChefCamilleBernardi@gmail.com
Website: ChefCamilleBernardi.com
Graphic design by Amanda Aldeir
85