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1'2, 3S


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1'2, DT


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As you might well imagine… I very rarely get requests to help rarely get requests to create training programs that reduce breast size.

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1'2, DN


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1'2, D3


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1'2, DD


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1'2, DG


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>/4 1*#1) A :%'' 406 ".1 -%2$1) # H.%&C :024 -208 A$#3,'6

"""#$%&'()*+(,--./-+,&-#0%&

1'2, DH


Isabel is taking charge over her problem areas through hormone-stimulating training! 7*, :02C0.1$ %/ Final Phase Fat Loss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h :,,C$ 0/ 1*, 920;2#86 GZ ,=&%1,4 10 $,, :*#1 1*, /,=1 $,+,2#' :,,C$ :%'' 32%/;b

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1'2, DI


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1'2, DK


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1'2, DR


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1'2, DS


And here is the

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Even if you’re not suffering from chronically high cortisol, lactic

acid training #/4 1*, RJ 9204.&,$ AG ;0%/; 10 *,'9 (0. 3.2/ 802, -#16

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And even if you “don’t care” about muscle, the strength-based circuit

training K4%$&.$$,4 3,'0:L WAcc %/&2,#$, (0.2 $12,/;1* #/4 *,'9 (0. *0'4 0/10 ',#/ 304( 8#$$) ,/$.2%/; 1*#1 (0. 40/51 ;#%/ :,%;*1 3#&C '#1,26

7*#15$ 1*, 3,#.1( 0- Final Phase Fat Loss V,+,/ :*,/ (0.52, /01 #442,$$%/; (0.2 $9,&%-%& 2,;%0/#' -#1 '0$$) (0.52, #442,$$%/; (0.2 0+,2#'' -#1 $102#;,) 0+,2#'' -#1 '0$$) #/4 0+,2#''
W%1* ,#&* #/4 ,+,2( 12#%/%/; $,$$%0/6 """#$%&'()*+(,--./-+,&-#0%&

1'2, GT


A/ #44%1%0/) 1*,$, 12#%/%/; $1(',$ #/4 1*, 2,$90/$,$ 1*,( ,'%&%1 #2, /01 *#9*#D#24'( &*0$,/6 7*,( #2, /01 1*20:/ 10;,1*,26 7*,( #2, /01 # /.83,2 0- $%/;', ,/1%1%,$ :02C%/; 10:#24$ 4%--,2,/1 ;0#'$ 1*#1 ?.$1 *#99,/ 10 '%/, .96

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7*,( :02C 10;,1*,26 7*,( &089',8,/1 0/, #/01*,26 7*, $12,/;1* 0- 0/, &#/&,'$ 0.1 1*, :,#C/,$$ 0- #/01*,26 _%/4 0- '%C, *0: $08,1%8,$ "#18#/ *#$ 10 $#+, G.9,28#/ -208 _2(910/%1,6 G.9,28#/ %$ ;2,#1 0/ *%$ 0:/) 3.1 "#18#/5$ 1*,2, 10 0--$,1 1*#1 _2(910/%1, :,#C/,$$6 @,#*O'%C, 1*#16

Final Phase Fat Loss %$ # 12#%/%/; "%(%'%,- 1*#1 %$ 8#4, .9 8.'1%9',$

12#%/%/; &%(!'535#$ A G0 ',15$ 8,,1 '00C &'0$, #1 1*, 804#'%1%,$) $0 1*#1 :, &#/ 9.1 10 .$, 1*%$ ;2,#1 8,1*040'0;(6

•

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•

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"""#$%&'()*+(,--./-+,&-#0%&

1'2, GN


Training Modality # 1

Dynamic Training e(/#8%& 12#%/%/; %$ 9203#3'( 1*, '#2;,$1 9#21 0- :*#1 :, 40 -02 -#1 '0$$ #1 8( -#&%'%1(6 A/ -#&1) 1*, %4,# 0- e(/#8%$8 %$ 0/, 0- 1*, 0+,2X#2&*%/; 1*,02%,$ 1*#1 ;0+,2/$ 1*, 12#%/%/; 92010&0'$ #1 <08#/ F%1/,$$ G($1,8$6

",&#.$, %15$ # $08,:*#1 /,3.'0.$ 1,28) A5'' ?.$1 32%,-'( 4,$&2%3, *0: :, .$, 1*, 9*2#$, ]4(/#8%& 12#%/%/;^ :%1*%/ 1*, &0/1,=1 0- 0.2 -%1/,$$ 920;2#8$I 301* ;,/,2#''() #/4 :%1* $9,&%-%& 2,;#24 10 Final Phase Fat Loss.

F+8 B+?1% F')%$@@ 62@)$?@. (-*!&5$& '@ $@@$%)'1//2 )3$ 78'%K'7/$ +( D@'%0 ?+#$?$%) )+ '%K8$1@$ )3$ 1-'/')2 )+ ?+#$5

Um…that sounds dumb. @,$) A58 #:#2, 0- 1*#16 A ;.,$$ A $*0.'4 8#C, %1 # 3%1 &',#2,2V)3$ '4$1 +( Y2%1?'K O81'%'%0 '@ 8$1//2 )3'@R .$%/; # &083%/#1%0/ 0- ,=9'0$%+, ,=,2&%$,$) $9,,4 42%''$) #/4 /.8,20.$ +#2%,1#'$ 0-

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1'2, G3


Z')3 Y2%1?'K )81'%'%0) :, $,,C 10 .$, #$ 8#/( &0890./4 ,=,2&%$,$) *(32%4 #/4 &083%/#1%0/ 80+,8,/1$ #/4 &089',=,$ #$ ,--,&1%+,'( 90$$%3', 10 8,,1 0.2 ;0#'$6 M,#2'( #'' 01*, ,=,2&%$,$ :,2, $,',&1,4 :%1* 1*, %4,# 0- %/&2,#$,4 80+,8,/1 %/+0'+,46

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•

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•

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•

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•

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"""#$%&'()*+(,--./-+,&-#0%&

1'2, GD



Lactic Acid Training

Lactic Acid training %$ # ;2,#1 :#( 10 .1%'%D, :,%;*1 12#%/%/; -02 -#1 '0$$ #/4 *0280/, 8#/%9.'#1%0/6 [/'%C, 8,1#30'%& 2,$%$1#/&, 12#%/%/; 02 ,+,/ 8( 0:/ 4(/#8%& 12#%/%/;V301* 0:*%&* ,$$,/1%#''( ?.$1 -0&.$ 0/ 9#21%&.'#2 ,=,2&%$, 024,2 #/4 $*021 2,$1 9,2%04$V'#&1%& #&%4 3#$,4 920;2#8$ #2, # 4%--,2,/1 3,#$1 #'10;,1*,26 W*%', '#&1%& #&%4 12#%/%/; %$/51 9,2-,&1) %(0.52, -0&.$%/; $0','( 0/ -#1 '0$$ %15$ 0/, 0- 1*, 3,$1 8,1*04$ (0. &#/ .$,6

",-02, :, ;,1 %/10 #'' 1*, -./ $1.--) :,5+, 03+%0.$'( ;01 10 #/$:,2 # -,: 0- 1*, ,$$,/1%#'$ H.,$1%0/$6

KZ2 ,+,/ %- :, 40/51) A '%C, :2%1%/; $1.--) $0 *,2, :, ;06L

What is Lactic Acid? >*) A58 ;'#4 (0. #$C,4b ZC#() 1,&*/%&#''( (0. 4%4/516 A 4%46 ".1 $1%''6 @0. :#//# C/0:6 """#$%&'()*+(,--./-+,&-#0%&

1'2, GG


W,'') -%2$1 ',15$ 40 # 2,#''( 302%/; $&%,/&,X( 4,-%/%1%0/ -%2$16 ",%/; 1*#1 A 40/51 :#/1 10 1#C, 0.1 8( 0'4 "%0'0;( 1,=1300C$ 10 ;%+, (0. # :024 -02 :024 4,-%/%1%0/) A 1#'C,4 10 8( -2%,/4 W%C%9,4%#) #/4 1*%$ %$ :*#1 *, 10'4 8,` Lactic acid (IUPAC systematic name: 2-hydroxypropanoic acid) is a chemical compound that plays a role in several biochemical processes. It was first isolated in 1780 by a Swedish chemist, Carl Wilhelm Scheele, and is a carboxylic acid with a chemical formula of C 3H6O3. It has a hydroxyl group adjacent to the carboxyl group, making it an alpha hydroxy acid (AHA). In solution, it can lose a proton from the acidic group, producing !

the lactate ion CH3CH(OH)COO . It is miscible with water or ethanol, and is hygroscopic. Lactic acid is chiral and has two optical isomers. One is known as L-(+)-lactic acid or (S)lactic acid and the other, its mirror image, is D-( !)-lactic acid or (R)-lactic acid. L-(+)-Lactic acid is the biologically important isomer. In animals, L-lactate is constantly produced from pyruvate via the enzyme lactate dehydrogenase (LDH) in a process of fermentation during normal metabolism and exercise. It does not increase in concentration until the rate of lactate production exceeds the rate of lactate removal which is governed by a number of factors including: monocarboxylate transporters, concentration and isoform of LDH and oxidative capacity of tissues. The concentration of blood lactate is usually 1–2 mmol/L at rest, but can rise to over 20 mmol/L during intense exertion.”

What does ANY of

have to do

with fat loss MY fat? >/01*,2 ;004 H.,$1%0/b J#/; 0/) A58 ;,11%/; 1*,2,6 W%1* $9,&%-%& 2,;#24 10 ,=,2&%$,) %15$ %89021#/1 10 $#( 1*#1 .'1%8#1,'() '#&1%& #&%4 %$ # &*,8%&#' :#$1, 3(X9204.&1 1*#1 %$ &2,#1,4 4.2%/; &,21#%/ &*,8%&#' 2,#&1%0/$ 1*#1 ,=,2&%$, &2,#1,$6

"""#$%&'()*+(,--./-+,&-#0%&

1'2, GH


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Okay, so that’s where it

….

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70 :*%&*) (0. 8#( #$CO

Um…why is that the “Good Part”? """#$%&'()*+(,--./-+,&-#0%&

1'2, GI


G%89',` '% +84$8 )+ 8$0D/1)$ )31) 1K'4')2 ) (0.2 304( $1#21$ 10 9204.&, 12,8,/40.$ #80./1$ 0- R20:1* J0280/,V#/4 -02 #/(0/, :*0 40,$/51 C/0:) R20:1* J0280/, %$ 1*, $%/;', 80$1 ,--,&1%+, 3%0'0;%&#' &0890./4 (0.2 304( &#/ 9204.&, 10 ,'%&%1 -#1 '0$$ 02 8.$&', ;#%/6

S=#&1'( *0: 8.&* R20:1* J0280/, :%'' 3, 9204.&,4 4.2%/; '#&1%& #&%4 12#%/%/;U Z$//. '),@ 3184 )+ JD1%)'(2. -D) ?2 $@)'?1)$@ 7/1K$ ') @+?$*3$8$ '% )3$ 18$1 +( d1 ?$)8'K K817T/+145e

And by that, of course, I mean…

“a lotta freakin’ Growth Hormone.”

"""#$%&'()*+(,--./-+,&-#0%&

1'2, GK


Wait—so basically …

I’m producing lactic acid in order to elicit production of

?

M0: (0.5+, ;01 %1b 7*#15$ ,=#&1'( 2%;*16

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1'2, GR


e,$9%1, $,,%/; $08, &00' 1*%/;$) A58 /01 2,#4( 10 30'4'( $#( 1*#1 12#%/%/; '0:,2 304( %/ 1*%$ :#$ ,=92,$$'( ',#4$ 10 '0:,2 304( -#16 A15$ :021* 8,/1%0/%/; 3,&#.$, 1*,2,5$ $08, ,89%2%&#' ,+%4,/&, 0.1 1*,2,6 F02 :*#1 %15$ :021*6

So how do I

it?

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As an aside, although as an industry we’re getting away from tempo prescriptions, most programs still give basic guidelines that will usually include a note to focus on making the lowering phase a bit slower. That’s what we could appropriately term “traditional lifting speed.”

E% 6##;5*, *')3 )31) /'%$ +( )3+D03). /1K)'K 1K'4 )81'%'%0 K1%. )+ @+?$ 4$08$$. -$ )3+D03) +( 1@ d'%#$8)$4 )$?7+ )81'%'%05e 70 1*#1) :, '%-1 1*, :,%;*1 0+,2 # 9,2%04 0- \

"""#$%&'()*+(,--./-+,&-#0%&

1'2, GS


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•

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•

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•

c#&1%& #&%4 %$ 92%8#2%'( &2,#1,4 4.2%/; 1*, @-#@*#+3"@ 02 /'()'%0 9*#$, 0- #/ ,=,2&%$, o

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o

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"""#$%&'()*+(,--./-+,&-#0%&

1'2, HT



Density Based Training

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^`%)'/ %+*5

"""#$%&'()*+(,--./-+,&-#0%&

1'2, HN


What is Training Density? ",-02, :, &#/ 1#'C #30.1 4,/$%1( 12#%/%/;) :, /,,4 # 4,-%/%1%0/ -%2$1) 0- :*#1 4,/$%1( AG6 T089.1%/; (0.2 12#%/%/; 4,/$%1( %$ 1*, 2,$.'1 '00C%/; #1 1:0 +,2( $9,&%-%& -#&102$ 0- 12#%/%/;` 2-%?1* #/4 7?3$+"-#6

b+/D?$) 0- &0.2$,) %$ (0.2 101#' :02C'0#4V1*#1 %$) *0: 8#/( 101#' $,1$ #/4 2,9$ (0. 9,2-028 %/ # ;%+,/ :02C0.16

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"""#$%&'()*+(,--./-+,&-#0%&

1'2, H3


Basic Methods of Increasing Training Density F02 1*, 80$1 9#21) 1*,2, #2, 1:0 $%89', #/4 2,'#1%+,'( :,''XC/0:/ :#($ 10 %/&2,#$, 12#%/%/; 4,/$%1() :*%&* *#+, 3,,/ .$,4 -#%2'( ,--,&1%+,'( %/ 1*, 9#$16

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_,,9 1*,

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67$19'%0 0$%$81//2. )81'%$$@ @$$9'%0 )+ '%K8$1@$ 4$%@')2 31#$ 1/*12@ (+KD@$4 +% +%$ +( )3$ 1-+#$5 E) K1?$ 4+*% )+ $')3$8 4+'%0 )3$ @1?$ 1?+D%) +( *+89 '% /$@@ )'?$. +8 4+'%0 ?+8$ *+89 '% )3$ @1?$ 1?+D%) +( )'?$5 E% )3$ ?+@) $Q)8$?$ K1@$@. 1 )81'%$$ '% $Q)8$?$/2 0++4 K+%4')'+% K+D/4 7+)$%)'1//2 *'%4 D7 4+'%0 ?+8$ *+89 '% /$@@ )'?$. 1%4 @$$ 73$%+?$%1/ 8$@D/)@5 """#$%&'()*+(,--./-+,&-#0%&

1'2, HD


_,,9%/; %/ 8%/4 1*#1 %/&2,#$%/; 12#%/%/; 4,/$%1( ,$$,/1%#''( 8,#/$ 10 %/&2,#$, 1*, #80./1 0:02C (0.52, 40%/; %/ # ;%+,/ 1%8, -2#8,) %1 $1#/4$ 10 2,#$0/ 1*#1 0+,2 1%8, (0. :%'' #'$0 %/&2,#$, (0. #3%'%1( 10 7- E-3D 0+,2 #/( 1%8, 9,2%046

W, &#'' 1*%$ (0.2 :02C #&%1(V#/4 1*%$ 4,1,28%/,$ *0: 8.&* (0. &#/ 2,#'%$1%&#''( #&&089'%$* %/ 1*, ;(86

N,2-028%/; 4,/$%1(X3#$,4 12#%/%/; %/ #/( -028 %/&2,#$,$ (0.2 0+,2#'' $12,/;1* ,/4.2#/&,) :02C #&%1() #/4 %$ 9*,/08,/#''( ,=9,/$%+, -208 #/ ,/,2;( 9,2$9,&1%+,6

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"""#$%&'()*+(,--./-+,&-#0%&

1'2, HG


Roman’s Advanced Density Protocol

for Advanced Fat Loss W*,/ A -%2$1 12%,4 4,/$%1( 12#%/%/; # -,: (,#2$ 3#&C) A -.''( ,/?0(,4 1*, $1(', 0- 12#%/%/;V%1 :#$ &*#'',/;,4 3#$,4) :*%&* 8#4, %1 -./6 7*, %4,# :#$ ?.$1 40 802, 1*#/ A54 40/, 92,+%0.$'(6

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7*, 802, A 1*0.;*1 #30.1 %1) 1*, 802, A 2,#$0/,4 1*#1 1*,2, *#4 10 3, # :#( 10 8#C, %1 ,+,/ 3,11,2 -02 -#1 '0$$6 A1 :#$/51 ./1%' A :#$ %/ # &2%$%$ #/4 /,,4,4 10 '0$, -#1 -#$1 1*#1 A 2,+%$%1,46

A C/,: '#&1%& #&%4 12#%/%/; :#$ ,=&,91%0/#' -02 -#1 '0$$) #/4 $0 :#$ 4(/#8%& 12#%/%/;6 J0:,+,2) $%/&, A *#4 ?.$1 &08, 0-- # 8#$$X;#%/%/; 9*#$,) A :#$/51 :%''%/; 10 $#&2%-%&, 1*, 8.$&', A *#4 ;#%/,46 <,#''() A *#4 %/1,/4,4 10 ,89'0( 4,/$%1( 12#%/%/; #$ # 8,#/$ 0- *0'4%/; 0/10 8( ',#/ 304( 8#$$6

>-1,2 1*, 9#21() A 4,&%4,4 10 1%/C,2 #20./4 :%1* 8( /,:-0./4 $($1,8) #/4 , .9 :%1* # /,: 8,1*04 0- 4,/$%1( 12#%/%/; 1*#1 A /0: %/&'.4, %/ 1*, 920;2#86

A/ 1*%$ &#$,) :, $,1 .9 # &%2&.%1) #/4 &0/4.&1 1*#1 &%2&.%1 %/ # 4,/$%1( -#$*%0/6 J0:,+,2) A #'$0 100C #4+#/1#;, 0- $08, &00' 1*%/;$ 1*#1 *#99,/ :*,/ (0.2 304( #4#91$ #/4 $,,8$ 10 ;,1 %/$1#/1'( $120/;,26

"""#$%&'()*+(,--./-+,&-#0%&

1'2, HH


M01 0/'( #2, :, $,,C%/; 10 %/&2,#$, 2,9$) 3.1 >cGZ %/&2,#$, :,%;*1 3,-02, :, 2,9,#1 # ;%+,/ ,=,2&%$,6 >/4) #;#%/) 1*%$ %$ #99'%,4 10 #'' ,=,2&%$,$ :%1*%/ # ;%+,/ &%2&.%16

G0 *,2, %$ *0: :, 40 %16 >$ #/ ,=#89',) ',15$ 9%&C h ,=,2&%$,$` 1*, 0+,2*,#4 92,$$) 1*, 4.833,'' 20:) #/4 1*, $H.#16

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WRONG. A/$1,#4 0- *#+%/; # $,1 /.83,2 0- 2,9$) :,52, ;0%/; 10 3, -028%/; ,#&* 0- 1*,$, ,=,2&%$,$ -02 7APSXX(0. $%89'( *#+, 10 40 #$ 8#/( #$ (0. &#/ %/ # ;%+,/ 1%8, 9,2%046

M0:) %/ 1*, #&1.#' 920;2#8) 1*, #80./1 0- 1%8, 4.2%/; # ;%+,/ $,1 :%'' +#2( -208 ,=,2&%$, 10 ,=,2&%$, #/4 &%2&.%1 10 &%2&.%16

J0:,+,2 -02 1*, $#C,) ',15$ $#( (0. 4%4 ,#&* 0- 1*, -0''0:%/; ,=,2&%$,$ -02 hi $,&0/4$6

A/ 9,2-028%/; $.&* # &%2&.%1) (0.2 2,$.'1$ 8%;*1 '00C '%C, 1*%$`

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1'2, HI


W,52, ;0%/; 10 1#C, #4+#/1#;, 0- $08, cc@ &00' 1*%/;$ 1*#1 *#99,/ %/ 1*, 304(I 12%;;,2$ 1*#1 *#99,/ :*%&* :%'' 8#C, (0. 802, ,--%&%,/1 #/4 ?+8$ #3',6 To do that, we’re going to INCREASE the weight by 10-20% and try to do MORE reps. e0,$ 1*#1 $,,8 %890$$%3',U

It isn’t. e., 9*,/08,/0/ $.&* #$ *#2+%&2$02'!+ B2*035%* #/4 *#2+!' !035@!35%*) %/ #'80$1 >cc &#$,$) (0.5'' 3, #3', 10 40 ?.$1 1*#16

@0.2 $,&0/4 #11,891 #1 1*#1 &%2&.%1 8%;*1 '00C '%C, 1*%$`

Y;,7?,'Q 17,--O DT M%=(Q Q=&<<,99- 6%7 3D 7,MC5 $%"O HT M%=(Q Q=&<<,99- 6%7 3T 7,M.]='+O N3T M%=(Q <'7<,99 6%7 3H 7,MA C/0: (0.52, *#+%/; 120.3', 3,'%,+%/; 1*#1 0.1&08, %$ ,+,/ 90$$%3',) 8.&* ',$$ &0880/) 3.1 A %89'02, (0.XX12( %1 -02 (0.2$,'-b e,/$%1( 12#%/%/; %$ %/&2,4%3'( ,--,&1%+, 0/ %1$ 0:/6 T083%/, %1 :%1* @"3@?"+ +3$"#"#6 #/4 %1 3,&08,$ ,+,/ 802, ,--,&1%+,6 T083%/, +($+ :%1* # ?1%41)+82 '%K8$1@$ %/ 2,$%$1#/&, #/4 %1 3,&08,$ :*#1 A 3,'%,+, 10 3, 0/, 0- 1*, 80$1 9,2-,&1 -#1 '0$$

92010&0'$ ,+,2 &2,#1,46

"""#$%&'()*+(,--./-+,&-#0%&

1'2, HK


A/ #44%1%0/) 4,/$%1( 12#%/%/; :%'' %/&2,#$, :02C #&%1( #/4 *,'9 (0. ;,1 $120/;,2) #$ :,'' #$ 2,1#%/ ',#/ 304( 8#$$6 >/4) 0- &0.2$,) 9204.&, $08, 1,$10$1,20/, #/4 &083#1 ,$120;,/ 2,'#1,4 -#1 $102#;,6 "c>Pb

•

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•

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•

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•

o

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o

N,2-028 1*, $#8, #80./1 0- :02C %/ cSGG 1%8,

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•

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•

7*,/) AMTGS 1*, :,%;*1 3( niXkia #/4 12( 10 PSS7 02 SdTSSe 1*, $#8, /.83,2 0- 2,9$ 0/ ,+,2( ,=,2&%$, o

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>LEM NCEMO P Y+ ?+8$ "%+6 *')3 ?+8$ "#5,43 '% )3$ @1?$ !+8 /$@@; )'?$5 O3'@ '%K8$1@$@ (1) -D8%'%0 +#$81//. -D) La6C /$14@ )+ '%K8$1@$4 )$@)+@)$8+%$ 78+4DK)'+%5 O3'@ '% )D8% *'// 3$/7 )+ K+?-1) "6OBC_"M 8$/1)$4 (1) @)+810$ '% )3$ /+*$8 -+42 1%4 ?1% -++-@5

"""#$%&'()*+(,--./-+,&-#0%&

1'2, HR



STRENGTH Circuit Training A/ ,+,2( $%/;', -#1 '0$$ 920;2#8 A :2%1,) 1*,2, %$ # 4#( 3#$,4 ,/1%2,'( #20./4 $12,/;1*6 F208 1*, 1%8, A -%2$1 :#$ %/+0'+,4 %/ 1*, .9 #/4 40:/ '%-,$1(', 0- #'1,2/#1%/; 304(3.%'4%/; $1(', ]3.'C%/;^ #/4 ]&.11%/;^ 9,2%04$) A5+, 3,,/ #:#2, 1*#1 ,#&* &08,$ :%1* %1$ 0:/ $,1 042#:3#&C$6

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>$ A 8,/1%0/,4 ,#2'%,2) :*,/ A :#$ -%2$1 ;,11%/; 2,#4( -02 1*, 3,#&* *0.$,) A 4,&%4,4 A :#$ ;0%/; 10 40 ,+,2(1*%/; 1*#1 A &0.'4 10 *0'4 0/ 10 8( ',#/ 304( 8#$$6

M01 0/'( *#4 A ?.$1 9.1 %1 0/ K#/4 1*#1 :#$ J>
"""#$%&'()*+(,--./-+,&-#0%&

1'2, HS


G0 %- (0. cZGS 8.$&', :*%', 4%,1%/;) (0.2 8,1#30'%& 2#1, %$ 8.&* $'0:,2 #/4 (0. &#/ #&1.#''( ;#%/ -#1 3#&C -#$1,2V10 8,) 1*#1 %$ #/ ./#&&,91#3', 12#4,0--6

Counterproductive, much? 7*#/C-.''() A54 3,,/ #20./4 304(3.%'4%/; '0/; ,/0.;* 10 C/0: 1*, 12%&C$ #/4 1#&1%&$ &089,1%102$ .$, %/ 1*, 92,X&0/1,$1 9,2%04 10 *0'4 0/10 1*,%2 8.$&', :*%', 4%,1%/; 40:/ 10 # +,2( '0: 9,2&,/1#;, 0- 304( -#16 7*, 8#%/ 1*%/; 1*,$, ;.($ 40 %$ 12#%/ -02 G7/4 A *,'4 0/10 >cc 0- 8( 8.$&',6

To be clear,

you don’t have to train with weights you can’t handle .

G+D,// HD@) )81'% *')3 *$'03) )31) '@ )++ 3$1#2 )+ /'() (+8 1 3'03 %D?-$8 +( 8$7@ 5

W*,/ A -%2$1 4,+,'09,4 1*, -3"6"#$% Final Phase Fat Loss $($1,8) :, .$,4 # Y=Y

92010&0') #/4 1*#1 :#$ 92,11( ,--,&1%+,6 N,09', '0$1 -#1 #/4 *,'4 0/10 ',#/ 304( 8#$$ :%1* ,#$,6 > -,: (,#2$ '#1,2) A58 %/&02902#1%/; #/ ,+,/ 802, ,--,&1%+, $($1,8 0- $12,/;1*X3#$,4 &%2&.%1 12#%/%/; %/10 1*, 920;2#8) #/4 1*, 2,$.'1$ #2, ,+,/ ?+8$ %892,$$%+,6

"""#$%&'()*+(,--./-+,&-#0%&

1'2, IT


NEW RULE F Forget

“Structure” Go for

Results

<#1*,2 1*#/ -0&.$ 0/ # 12#4%1%0/#''( $12.&1.2,4 :02C0.1 0- $,1$ #/4 2,9$) 1*, $12,/;1* 3#$,4 12#%/%/; %/ F%/#' N*#$, F#1 c0$$ -0&.$,$ ZMc@ 0/ 1*, 3%3!' *2&/#+ %9 +#;$6

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J#+%/; $#%4 1*#1) '%C, ,+,2(1*%/;) A 1:,#C,4 1*, ,/1%2, 8,1*04 #/4 8#4, %1 #99'%', 10 /01 0/'( 8.$&', 2,1,/1%0/ #/4 $12,/;1* ;#%/) 3.1 $%)- -02 -#1 '0$$6 70 8#C, %1 -%11%/; -02 1*, 920;2#8 #/4 802, $.%1,4 10 3.$1%/; 1*20.;* # -#1 '0$$ 9'#1,#. :*%', #44%/; $08, $12,/;1* #/4 *0'4%/; 0/ 10 (0.2 8,1#30'%&#''( 300$1%/; ',#/ 304( 8#$$) A5+, $,1 .9 1*, $12,/;1* :02C0.1$ %/ # 05+0253 9!$45%*6 """#$%&'()*+(,--./-+,&-#0%&

1'2, IN


<#1*,2 1*#/ ;%+, (0. # 4.83,4X40:/ ,=9'#/#1%0/) *,2, %$ 0/, 0- 1*, #&1.#' $12,/;1* 3#$,4 &%2&.%1$ (0.5'' 3, 40%/; 4.2%/; (0.2 Final Phase Fat Loss 12#%/%/;6

Exercise

Sets

Total Reps

Description

VW; 9$3:7%,7* ;<3,4 ;=$74

>7%?

@A B'% &':

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1'2, ID


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1'2, IG


L?'M+,7 HO P*&, +% <+1.; P?, Final Phase Fat Loss >%7@%=+-

(and some other stuff, too) >/4 /0: :, #2, &08%/;) #1 '0/; '#$1) 10 :*#1 :,5+, #'' 3,,/ :#%1%/; -02V1*, :02C0.1$6 7*, #&1.#' Final Phase Fat Loss 12#%/%/; $,$$%0/$ 1*,8$,'+,$) #$ :2%11,/ 3( (0.2$ 12.'( K%/&'.4%/; 1*, 0&&#$%0/#' 1(90V$022( #30.1 1*#1bL6

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1'2, IH


On Warming Up

Logic Dictates: We should > ;004 /.83,2 0- 9,09', 2,#4%/; 1*,$, 9#;,$ #2, ;.%'1( 0- # /.83,2 0- 1*%/;$V:02C0.1 ]&2%8,$^ %- (0. :%''V#/4 A #8 /0 4%--,2,/16 Z/, 0- 1*,$, &2%8,$) 1*, 80$1 &0880/) %$ $C%99%/; 1*, :#28 .96

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But let me put it to you in terms that you’ll appreciate (or at least make it more fun)—SEX.

If workout out is like sex, then warming up is foreplay. @,$) (0. T>M $C%9 %1 #/4 *#+, # 2,#$0/#3'( ;004 $,$$%0/) 3.1 #$ >cc ;004 '0+,2$ C/0:) ;,11%/; 1*, ,H.%98,/1 2,#4( -02 .$, ?.$1 ',#4$ 10 # 3,11,2 ,=9,2%,/&,6 A- (0. $C%9 -02,9'#( >cc 1*, 1%8,) &*#/&,$ #2, (0.2 '0+, '%-, :%'' 1#C, # *%1 #/4 (0.2 '0+,2 8#( :#'C 0.1 0/ (0.6 W,'') $C%99%/; 1*, :#28X.9 8#( GSSP '%C, # ;004 %4,#) 3.1 %- (0. 40 %1 ,/0.;*) (0.2 2,'#1%0/$*%9 :%1* (0.2 304( :%'' 32,#C 40:/I (0.5'' $#+, 1%8,) $.2,) 3.1 #1 1*, ,=9,/$, 0/01 ;,11%/; 1*, 2,$.'1$ (0. :#/1 >Me 3,%/; 802, %/?.2( 920/,U

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1'2, II


Here are some things to consider about warming up: N
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Now, as I said earlier... Your warm-up should be in line with your training.

"""#$%&'()*+(,--./-+,&-#0%&

1'2, IK


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high five!

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"""#$%&'()*+(,--./-+,&-#0%&

1'2, IR


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7*, C88"@"$% Final Phase Fat Loss

Warm Up 1) Jump Squat – 8-10 reps 2) Seal Jacks – 15 reps 3) Prisoner Squat – 10 reps 4) Push-up with 2 second Hold at the bottom – 6 reps 5) Leg Swing – 20 reps per side 6) Stick-ups (against wall) – 10 reps 7) No-Money Exercise – 10 reps (can be done with or without band) 8) Psoas Stretch – 20 second hold per side

M0:) GZPS 0- 1*,$, ,=,2&%$,$ 8#( 3, ./-#8%'%#2 10 (0.) $0 *,2, %$ # H.%&C 2./40:/ 0- 1*0$, 0/ 1*, -0''0:%/; 9#;,`

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1'2, IS


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"""#$%&'()*+(,--./-+,&-#0%&

1'2, KT


Psoas Stretch

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>LEM NCEMO P Z18?'%0 D7 '@ /'9$ (+8$7/12U2+D K1% 0$) -2 *')3 @9'77'%0 '). -D) "b"BGO
DON’T SKIP THE WARM UP!

"""#$%&'()*+(,--./-+,&-#0%&

1'2, KN


Almost There… A C/0:) A C/0:) (0.52, ?0/,$%/5 -02 1*, :02C0.1$ #'2,#4(b

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1'2, K3


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A/ 1*, 3,;%//%/;) %1 :#$ %/1,/4,4 #$ # :#( 10 %/&2,#$, &0/4%1%0/%/;6 >/4 1*,/ 1*, -#1 $1#21,4 42099%/; 0--6 G%/&, 1*,/) A5+, %/&02902#1,4 %1 %/10 :02C0.1$ :%1* $0 8#/( 4%--,2,/1 C%/4$ 0&'%,/1$) #/4 #'' 0- 1*,8 *#+, ,/*#/&,4 1*,%2 2,$.'1$6

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>-1,2 (0.2 '#$1 $,1 0- # 92,$&2%3,4 &%2&.%1) 1*,

Dynamic

1#C,$ 9'#&,6 [$.#''( #

$,2%,$ 0- 304(:,%;*1 ,=,2&%$,$) 1*, e(/#8%& A/1,22.91 ;,1$ (0.2 *,#21 2#1, ;0%/; #/4 *,'9$ (0. 10 3.2/ -#1 # cZ7 802, ,#$%'(6 7*, ;,/,2#''( '0: 2,9$ 0- 1*, $12,/;1* 12#%/%/; #2, 0--$,1 3( 1*, #&1%+%1( 0- 1*, e(/#8%& A/1,22.91) #/4 1*, -#1 3.2/%/; :02C0.1 ,--,&1 3,&08,$ ,+,/ 802, 920-0./46

A/ 1*, &#$, 0- 1*, c#&1%& >&%4 :02C0.1$) 9,2-028%/; 1*,

Dynamic

%$ %/1,/4,4 10

*,'9 &',#2 1*, '#&1%& #&%4 -208 1*, '%83$ 3,1:,,/ &%2&.%1$6 _,,9 %/ 8%/4 %1 %$ /01 1*, '#&1%& #&%4 1*#1 3.2/$ -#1) %15$ 1*, '#&1%& #&%4 1*#1 ,/&0.2#;,$ 1*, 9204.&1%0/ 0- ;20:1* *0280/,) #/4 7J>7 *,'9$ 10 3.2/ -#16 T',#2%/; '#&1%& #&%4 -208 1*, '%83$ #''0:$ (0. 10 3, 802, 9204.&1%+, 0/ 1*, $.3$,H.,/1 &%2&.%1) #/4 *#+, # 802, ,--,&1%+, :02C0.1 0+,2#''6 """#$%&'()*+(,--./-+,&-#0%&

1'2, KD


ZC#(b M01 1*#1 :,5+, &0+,2,4 :#28%/;) 1*, $,1 .9 0- 1*, 12#%/%/; $,$$%0/$) >Me 1*, #''X %89021#/1 Dynamic

) ',1$ 80+, 0/ 10 1*, 8#%/ ,+,/16 Z/ 1*, -0''0:%/; 9#;,$)

(0. :%'' -%/4 #'' 0- 1*, Final Phase Fat Loss :02C0.1$6 7:,/1(X-0.2 101#' :02C0.1$VGAd 0- ,#&* 0- 1*, -0.2 4%--,2,/1 12#%/%/; 804#'%1%,$V#'' ;,#2,4 10:#24$ 1*, $9,&%-%& ;0#' 08#C%/; *,'9%/; (0. 3.$1 1*20.;* (0.2 -#1 '0$$ 9'#1,#. #/4 ;,1 ',#/,2 1*#/ (0.5+, ,+,2 3,,/ 3,-02,6

",'0: 1*#1) (0.5'' -%/4 (0.2 $&*,4.',` # &089',1,'( 4,1#%',4 #&&0./1 0- 1*, 9,2-,&1 :#( 10 $,1 .9 1*, /,=1 $%= :,,C$ 10 3, #$ ,--,&1%+, #$ 90$$%3',6

And now…on with the show!

"""#$%&'()*+(,--./-+,&-#0%&

1'2, KG


C/('&*0 >%7@%=+ Dynamic Workout 1 W#%E#$4 ;'4 [ ;'40$<- B'%G#%+ [1J [MJ [@ 7*8 [Y ('=$'*4,733?J %'(4,*: 1A ('F#*8( K'4C''* 'T'%F,('( 7*8 @A ('F#*8( K'4C''* F,%F$,4(5 B'%G#%+ 4D,( F,%F$,4 4C,F'5 [G4'% ?#$% ('F#*8 F,%F$,4J %'(4 RA ('F#*8( 7*8 <%#F''8 4# W#%E#$4 ;'4 9

Exercise

Sets

Reps/Time

LW; "0B%'((

M

1M %'<(

[M6 [34'%*74,*: )#%C7%8 &$*:'(

M

1Q '7FD 3':

[@6 ;,8' B37*E

M

MQ ;'F#*8( '7FD (,8'

[Y6 ;C,(( 9733 X%$*FD

M

1Q %'<(

[G4'% ?#$% 37(4 F,%F$,4J %'(4 RA ('F#*8( 7*8 <%#F''8 4#\

W#%E#$4 ;'4 9 ;'40$<- B'%G#%+ 91J 9MJ 9@ 7*8 9Y ('=$'*4,733?J %'(4,*: MA ('F#*8( K'4C''* 'T'%F,('( 7*8 RA ('F#*8( K'4C''* F,%F$,4(5 B'%G#%+ 4D,( F,%F$,4 4C,F'5 [G4'% ?#$% ('F#*8 F,%F$,4J %'(4 IA ('F#*8(J 7*8 <%#F''8 4# W#%E#$4 ;'4 X5 Exercise

Sets

Reps/Time

VW; 9'*40#O'% 97%K'33 P#C

M

]01A %'<(

9M6 ;4,GG &'::'8 V'783,G4

M

1M01Q %'<(

9@6 Z$+<,*: &$*:'(

M

MA %'<(

9Y6 9$3:7%,7* ;<3,4 ;=$74

M

R0] '7FD 3':

[G4'% ?#$% 37(4 F,%F$,4J %'(4 RA ('F#*8( 7*8 <%#F''8 4#\

W#%E#$4 ;'4 X ;'40$<- B'%G#%+ X1J XMJ X@J XY 7*8 XQ ('=$'*4,733?J C,4D MA ('F#*8( %'(4 K'4C''* 'T'%F,('( 7*8 YQ ('F#*8( %'(4 K'4C''* F,%F$,4(5 B'%G#%+ 4D,( F,%F$,4 @ 4,+'(5

Exercise

Sets

Reps/Time

SW; 6)$7T`7 +%)+ V$%K3

@

1M '7FD 3':

XM6 V,<( #* 9'*FD

@

1A01Q %'<(

X@6 Z$+<,*: Z7FE(

@

MQ %'<(

9Y6 9'*4 NO'% &74'% P7,('(

@

1A01M %'<(

9Q6 ;$<'%+7* U#38

@

MA0@A ('F#*8(

"""#$%&'()*+(,--./-+,&-#0%&

1'2, KH


Dynamic Workout 2 W#%E#$4 ;'4 [ ;'40$<- B'%G#%+ [1J [MJ [@J 7*8 [Y ('=$'*4,733?J %'(4,*: MA ('F#*8( K'4C''* 'T'%F,('( 7*8 RA ('F#*8( K'4C''* F,%F$,4(5 P'<'74 4D,( F,%F$,4 @ 4,+'(5 [G4'% ?#$% 4D,%8 F,%F$,4J %'(4 IA ('F#*8( 7*8 <%#F''8 4# W#%E#$4 ;'4 9

Exercise

Sets

Reps/Time

LW; [34'%*74,*: _'443'9'33 #% V9 ;C,*:

@

1Q '7FD 7%+

[M6 _9 #% V9 B$(D B%'((

@

MA 4#473

[@6 B37*E C,4D [%+( #* 9733

@

RA ('F#*8(

[Y6 [34'%*74,*: ;,*:3' _9 #% V9 P'O'%(' &$*:'

@

1A '7FD 3':

V'(F%,<4,#*- U#38 7 (,*:3' _9 #% V9 ,* G%#*4 #G ?#$ ,* D7*8(J 7( ,* 7 (,*:3' V9 (=$745

[G4'% ?#$% 37(4 F,%F$,4J %'(4 IA ('F#*8( 7*8 <%#F''8 4#\

W#%E#$4 ;'4 9 ;'40$<- B'%G#%+ 91J 9MJ 9@ 7*8 9Y ('=$'*4,733?J %'(4,*: 1Q ('F#*8( K'4C''* 'T'%F,('(5 B'%G#%+ 4D,( F,%F$,4 #*3? #*F'5 [G4'% 4D' F,%F$,4J %'(4 YQ ('F#*8(J 7*8 <%#F''8 4# W#%E#$4 ;'4 X

Exercise VW; [34'%*74,*: V9 XD'(4 B%'((

Sets

Reps/Time

1

1Q %'<(

V'(F%,<4,#*- B%'(( K#4D 8$+KK'33( 7*8 3#FE ?#$% 7%+( #$45 &#C'% ?#$% %,:D4 7%+ CD,3' E''<,*: 4D' 3'G4 7%+ 3#FE'8 #$45 B7$(' 74 4D' K#44#+ #G 4D' +#O'+'*4J 7*8 4D'* (3#C3? <%'(( 4D' %,:D4 7%+ K7FE 4# 3#FE#$45 P'<'74 G#% 3'G4 7%+5 )#% 4D' 8$%74,#* #G 4D' ('4J #*' 7%+ ,( 3#FE'8 #$4 7*8 #*' ,( C#%E,*: 74 733 4,+'(55

9M6 XD,* `<(

1

1A01Q %'<(

9@6 ;474,#*7%? &$*:'( #* ;4'<

1

1A '7FD 3':

1

MQ

V'(F%,<4,#*- B37F' ?#$% %,:D4 G##4 #* 7 3#C (4'< 7*8 <'%G#%+ 1A ;474,#*7%? &$*:'(5 P'<'74 G#% ?#$% 3'G4 3':5

9Y6 ;=$74 aD%$(4( [G4'% ?#$% 37(4 F,%F$,4J %'(4 YQ ('F#*8( 7*8 <%#F''8 4#\

W#%E#$4 ;'4 X ;'40$<- B'%G#%+ X1J XM 7*8 X@ ('=$'*4,733?J %'(4,*: MA ('F#*8( K'4C''* 'T'%F,('( 7*8 RA ('F#*8( K'4C''* F,%F$,4(5 B'%G#%+ 4D,( F,%F$,4 @ 4,+'(5

Exercise

Sets

Reps/Time

SW; P'*':78' B$(D$<^P#C

@

1M '7FD 3':

XM6 [34'%*74,*: &74'%73 P7,('

@

]01A <'% 7%+

X@6 9,F?F3' 7K(

@

MQ %'<(

V'(F%,<4,#*- N* 4D' '8:' #G 7 K'*FDJ <'%G#%+ 7 K,F?F3' +#4,#* C,4D ?#$% 3':( CD,3' E''<,*: ?#$% 7K( 4,:D45 V# 4D,( G#% RA ('F#*8(5

"""#$%&'()*+(,--./-+,&-#0%&

1'2, KI


Dynamic Workout 3 W#%E#$4 ;'4 [ ;'40$<- B'%G#%+ 'T'%F,(' ('=$'*4,733?J C,4D Q ('F#*8( #G %'(4 K'4C''* '7FD5 B'%G#%+ 4D,( F,%F$,4 @ 4,+'(5 P'(4 MA ('F#*8( K'4C''* F,%F$,4(5 Sets

Reps/Time

LW; B$(D0$<(

@

1A %'<(

[M6 ;,8' B37*E

@

MQ ('F <'% (,8'

[@6 b#$*47,* X3,+K'%(

@

@Q %'<(

[Y6 9#8?C',:D4 ;=$74(

@

1Q %'<(

Exercise

[G4'% ?#$% 37(4 F,%F$,4J %'(4 IA ('F#*8( 7*8 <%#F''8 4#\

W#%E#$4 ;'4 9 ;'40$<- B'%G#%+ 4D' 'T'%F,('( ('=$'*4,733?J $(,*: 4D' (7+' K7%K'33 G#% 733 'T'%F,('(5 P'(4,*: Q01Q ('F#*8( K'4C''* 'T'%F,('(5 B'%G#%+ 4D,( F,%F$,4 #*3? #*F'5 P'(4 YQ ('F#*8(5 Exercise VW; &'G4 [%+ 97%K'33 Z7O'3,* B%'((

Sets

Reps/Time

1

1M %'<(

V'(F%,<4,#*- B'%G#%+ 7 ('4 #G 1M Z7O'3,* <%'(('( C,4D 7 K7%K'33c 7G4'% 4D' 37(4 %'
1

]01A %'<(

9@6 P,:D4 [%+ 97%K'33 Z7O'3,* B%'((

1

1M %'<(

9Y6 P,:D4 [%+ 97%K'33 X$%3

1

]01A %'<(

9Q6 97%K'33 )%#*4 ;=$74

1

1Q0MA %'<(

9R6 P#+7*,7* V'783,G4

1

1A01Q %'<(

[G4'% ?#$% 37 (4 F,%F$,4J %'(4 Y Q ('F#*8( 7*8 < %#F''8 4#\

"""#$%&'()*+(,--./-+,&-#0%&

1'2, KK


W#%E#$4 ;'4 X ;'40$<- B'%G#%+ 4D' 'T'%F,('( ('=$'*4,733?J $(,*: 4D' (7+' K7%K'33 G#% 733 'T'%F,('(5 P'(4 Q01Q ('F#*8( K'4C''* 'T'%F,('(5 B'%G#%+ 4D,( F,%F$,4 #*3? #*F'5 P'(4 YQ ('F#*8(5

Exercise

Sets

Reps/Time

SW; V$+KK'33 X$%3 4# B%'((

1

1M %'<(

XM6 9#8?C',:D4 ;=$74 4# ;=$740aD%$(4

1

1A %'<(

V'(F%,<4,#*- B'%G#%+ 7 K#8? C',:D4 ;=$745 aD' ;=$74 8#C* #*F' +#%'J <37F' ?#$% D7*8( #* 4D' :%#$*8J 7*8 d$+< ?#$% G''4 K7FE ,*4# 7 ;=$74 aD%$(45 Z$+< G#%C7%8 ,*4# 4D' (=$74 <#(,4,#*J 4D'* (47*8 $<5 aD74 ,( #*' %'<5 X@6 V$+KK'33 ;7+' ;,8' P'O'%(' &$*:'(

1

Q %'<(

V'(F%,<4,#*- B'%G#%+ Q 3$*:'( G#% ?#$% 3'G4 3':J 4D'* Q G#% ?#$% %,:D4J Q +#%' G#% ?#$% 3'G4J 7*8 7*#4D'% Q G#% ?#$% %,:D45 V# *#4 %'(4 K'4C''* '7FD5

XY6 P'O'%(' B37*E

1

RA ('F#*8(

[G4'% ?#$% 37(4 F,%F$,4J %'(4 YQ ('F#*8( 7* 8 <%#F''8 4#\

W#%E#$4 ;'4 V ;'40$<- B'%G#%+ 'T'%F,(' ('=$'*4,733?J C,4D Q ('F#*8( #G %'(4 K'4C''* '7FD5 B'%G#%+ 4D,( F,%F$,4 M 4,+'(5 P'(4 MA ('F#*8( K'4C''* F,%F$,4(5

Exercise

Sets

Reps/Time

YW; X%$*FD'( #* ;C,(( 9733

M

1Q %'<(

VM6 XD'(4 B%'(( #* ;C,(( 9733

M

1Q %'<(

V@6 &7?,*: U,< P7,(' #* ;C,(( 9733

M

MQ %'<(

VY6 B37*E C,4D [%+( #* ;C,(( 9733

M

YQ ('F#*8(

"""#$%&'()*+(,--./-+,&-#0%&

1'2, KR


Dynamic Workout 4 W#%E#$4 ;'4 [ ;'40$<- B'%G#%+ [1J [MJ [@J 7*8 [Y ('=$'*4,733?J %'(4,*: 1Q ('F#*8( K'4C''* 'T'%F,('(J 7*8 RA ('F#*8( K'4C''* F,%F$,4(5 B'%G#%+ 4D,( F,%F$,4 G#$% 4,+'(5 [G4'% 4D' 37(4 F,%F$,4J %'(4 1]A ('F#*8(J 7*8 <%#F''8 4# W#%E#$4 ;'4 9

Exercise

Sets

Reps/Time

LW; ;C,*: 3$*:'

Y

R01A '7FD 3':

[M6 B$(D B%'((

Y

RA ('F#*8(

[@6 B37*E C,4D )''4 #* 9733

Y

RA %'<(

[Y6 [34'%*74,*: B$(D0`< #* b'8 9733

Y

]01A '7FD 3':

[G4'% ?#$% 37(4 F,%F$,4J %'(4 IA ('F#*8( 7*8 <%#F''8 4#\

W#%E#$4 ;'4 9 ;'40$<- B'%G#%+ 91J 9MJ 9@J 7*8 9@ ('=$'*4,733?J %'(4,*: @A ('F#*8( K'4C''* 'T'%F,('( 7*8 HQ ('F#*8( K'4C''* F,%F$,4(5 B'%G#%+ 4D,( F,%F$,4 4D,( 4C,F'5 [G4'% 4D' ('F#*8 F,%F$,4J %'(4 1MA ('F#*8(J 7*8 <%#F''8 4# C#%E#$4 ('4 X5

Exercise

Sets

Reps/Time

VW; .*O'%4'8 P#C C,4D B7$(' 74 a#<

M

1A01Q %'<(

9M6 )#%C7%8 &$*:'( C,4D NO'%D'78 B%'((

M

R 3$*:'( 1M <%'(('(

9@6 B37*E

M

YQ ('F#*8(

9Y6 P'O'%(' &$*:' C,4D 9,F'< X$%3

M

R 3$*:'(J 1M <%'(('(

Sets

Reps/Time

SW; /7%D7++'% P7,('

M

[( +7*? 7( <#((,K3'

XM6 `<%,:D4 P#C

M

]01M %'<(

[G4'% ?#$% 37(4 F,%F$,4J %'(4 IA ('F#*8( 7*8 <%#F''8 4#\

W#%E#$4 ;'4 X ;'40$<- B'%G#%+ X1 7*8 XM 734'%*74'3?J C,4D *# %'(4 ,* K'4C''*5 B'%G#%+ 4D,( F,%F$,4 4C,F'5

Exercise

"""#$%&'()*+(,--./-+,&-#0%&

1'2, KS


Dynamic Workout 5 W#%E#$4 ;'4 [ ;'40$<- B'%G#%+ [1J [MJ [@J [Y 7*8 [Q ('=$'*4,733?J %'(4,*: 1A ('F#*8( K'4C''* 'T'%F,('( 7*8 @A ('F#*8( K'4C''* F,%F$,4(5 B'%G#%+ 4D,( F,%F$,4 Y 4,+'(5 [G4'% ?#$% ('F#*8 F,%F$,4J %'(4 RA ('F#*8( 7*8 <%#F''8 4# W#%E#$4 ;'4 9

Exercise

Sets

Reps/Time

LW; 97%K'33 97FE ;=$74

Y

1A %'<(

[M6 10[%+ V9 <$(D <%'((

Y

R '7FD (,8'

[@6 .*O'%4'8 P#C

Y

1M %'<(

[Y6 ;<%,*4'%( X%$*FD

Y

1A %'<( <'% (,8'

[Q6 Z$+<,*: Z7FE(

Y

@A ('F#*8(

[G4'% ?#$% 37(4 F,%F$,4J %'(4 RA ('F#*8( 7*8 <%#F''8 4#\

W#%E#$4 ;'4 9 ;'40$<- B'%G#%+ 91J 9MJ 9@ 7*8 9Y ('=$'*4,733?J %'(4,*: MA ('F#*8( K'4C''* 'T'%F,('( 7*8 RA ('F#*8( K'4C''* F,%F$,4(5 B'%G#%+ 4D,( F,%F$,4 4D%'' 4,+'(5 [G4'% ?#$% ('F#*8 F,%F$,4J %'(4 IA ('F#*8(J 7*8 <%#F''8 4# W#%E#$4 ;'4 X5 Exercise

Sets

Reps/Time

VW; [34'%*74,*: P'O'%(' &$*:'(

@

1M <'% 3':

9M6 V9 XD'(4 B%'((

@

1A01Q %'<(

9@6 ;,*:3' &': &?,*: U,< P7,('

@

1A %'<( <'% 3':

9Y6 P'O'%(' B37*E

@

YQ ('F

[G4'% ?#$% 37(4 F,%F$,4J %'(4 RA ('F#*8( 7*8 <%#F''8 4#\

W#%E#$4 ;'4 X ;'40$<- B'%G#%+ 'T'%F,(' ('=$'*4,733?J C,4D 1Q ('F#*8( #G %'(4 K'4C''* '7FD5 B'%G#%+ 4D,( F,%F$,4 Ne&" NeXS5

Exercise

Sets

Reps/Time

LW; /7%D7++'% P7,('

1

1A P'<(

[M6 X$%304#0B%'((

1

1M %'<(

[@6 V9 `<%,:D4 P#C(

1

1Q %'<(

"""#$%&'()*+(,--./-+,&-#0%&

1'2, RT


Dynamic Workout 6 W#%E#$4 ;'4 [ ;'40$<- B'%G#%+ [1J [MJ [@J [Y 7*8 [Q ('=$'*4,733?J %'(4,*: 1A ('F#*8( K'4C''* 'T'%F,('( 7*8 @A ('F#*8( K'4C''* F,%F$,4(5 B'%G#%+ 4D,( F,%F$,4 @ 4,+'(5 [G4'% ?#$% ('F#*8 F,%F$,4J %'(4 RA ('F#*8( 7*8 <%#F''8 4# W#%E#$4 ;'4 9

Exercise

Sets

Reps/Time

LW; 97%K'33 ;=$74 4# B%'((

@

1M %'<(

[M6 [34'%*74,*: &74'%73 &$*:'(

@

R '7FD 3':

[@6 ST<3#(,O' ;C,4FD P#C

@

1M <'% 7%+

[Y6 P#FE,*: B37*E

@

1A f%#FE(g ,* '7FD 8,%'F4,#*

[Q6 Z$+< ;=$74(

@

@A ('F#*8(

[G4'% ?#$% 37(4 F,%F$,4J %'(4 RA ('F#*8( 7*8 <%#F''8 4#\

W#%E#$4 ;'4 9 ;'40$<- B'%G#%+ 91J 9MJ 9@ 7*8 9Y ('=$'*4,733?J %'(4,*: MA ('F#*8( K'4C''* 'T'%F,('( 7*8 RA ('F#*8( K'4C''* F,%F$,4(5 B'%G#%+ 4D,( F,%F$,4 4D%'' 4,+'(5 [G4'% ?#$% ('F#*8 F,%F$,4J %'(4 IA ('F#*8(J 7*8 <%#F''8 4# W#%E#$4 ;'4 X5 Exercise

Sets

Reps/Time

VW; V'783,G4

@

]01A %'<(

9M6 [%*#38 B$*FD

@

]01A <'% 7%+

9@6 ST<3#(,O' B$(D `<(

@

1A %'<(

9Y6 b#$*47,* Z$+<'%(

@

[( +7*? 7( <#((,K3' ,* YQ ('F#*8(

[G4'% ?#$% 37(4 F,%F$,4J %'(4 RA ('F#*8( 7*8 <%#F''8 4#\

W#%E#$4 ;'4 X ;'40$<- B'%G#%+ 'T'%F,(' ('=$'*4,733?J C,4D 1Q ('F#*8( #G %'(4 K'4C''* '7FD5 B'%G#%+ 4D,( F,%F$,4 M 4,+'(5 P'(4 YQ ('F#*8( K'4C''* F,%F$,4(5

Exercise

Sets

Reps/Time

SW; B37*E C,4D 7%+( #* 'T'%F,('^(C,(( K733

M

YQ ('F#*8(

XM6 97%K'33 X$%3

M

1M %'<(

X@6 NO'%D'78 a%,F'<( ST4'*(,#*

M

]01A

"""#$%&'()*+(,--./-+,&-#0%&

1'2, RN


Z'0+*0 X0*Q >%7@%=+ Lactic Acid Workout 1 W#%E#$4 ;'4 [ ;'40$<- B'%G#%+ [1J [MJ [@ ,* #%8'%J %'(4,*: 1A ('F#*8( K'4C''* 'T'%F,('( 7*8 YQ ('F#*8( K'4C''* F,%F$,4(5 B'%G#%+ 4D,( F,%F$,4 @ 4,+'( [G4'% ?#$% 37(4 F,%F$,4J %'(4 @A ('F#*8( 7*8 <%#F''8 4# C#%E#$4 ('4 95

Exercise

Sets

Reps

Tempo

LW; B$(D B%'((

@

1A

ST<3#8' $
[M6 V$+KK'33 ;=$74

@

1Q

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[@6 9'*4 NO'% 97%K'33 P#C

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[G4'% ?#$% 37(4 F,%F$,4J %'(4 IA ('F#*8( 7*8 <%#F''8 4#\

V?*7+,F .*4'%%$<4 Exercise

Reps 1AA

W; Z$+<,*: Z7FE( M6 B37*E

@A ('F#*8

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Exercise

Sets

Reps

Tempo

VW; P#+7*,7* V'783,G4

@

1Q

@ ('F#*8( $
9M6 e':74,O' N*3? XD,*0`<

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V?*7+,F .*4'%%$<4 Exercise

Reps [( +7*? %'<( 7( <#((,K3'

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MQ

W#%E#$4 ;'4 X ;'40$<- B'%G#%+ X1 7*8 XM 734'%*74'3?J C,4D *# %'(4 ,* K'4C''*5 Exercise

Sets

Reps

SW; aC,(4,*: X%$*FD #* ;C,(( 9733

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Tempo

M ('F#*8( $
V%#< 8#C*J Y ('F#*8( $<

1'2, R3


Lactic Acid Workout 2 W#%E#$4 ;'4 [ ;'40$<- B'%G#%+ [1J [MJ [@J ('=$'*4,733?J %'(4,*: 1A ('F#*8( K'4C''* 'T'%F,('(J 7*8 YQ0RA ('F#*8( K'4C''* F,%F$,4(5 B'%G#%+ 4D,( F,%F$,4 4C,F'5

Exercise

Sets

Reps

Tempo

LW; 97%K'33 97FE ;=$74

M

]01A

@ ('F#*8( $
[M6 ;,*:3' &': V'783,G4

M

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Reps M +,*$4'( #G %#<' C#%EJ #% MAA d$+<(JCD,FD'O'% F#+'( G,%(45

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Exercise

Sets

Reps

Tempo

VW; [34'%*74,*: NO'%D'78 B%'((

@

1A <'% 7%+

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Reps

16 ;=$74 aD%$(4(

YQ ;'F#*8(

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W#%E#$4 ;'4 X ;'40$<- B'%G#%+ X1 7*8 XM ;'=$'*4,733?J C,4D eN %'(4 ,* K'4C''* 'T'%F,('( 7*8 1Q ('F#*8( #G %'(4 K'4C''* F,%F$,4(5 B'%G#%+ 4D,( F,%F$,4 @ 4,+'(5 Exercise

Sets

Reps

SW; U7*:,*: &': P7,('

@

1A

1 ('F#*8 8#C*J Q ('F#*8( $<

XM6 B$(D `<(

@

1A

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"""#$%&'()*+(,--./-+,&-#0%&

Tempo

1'2, RD


Lactic Acid Workout 3 W#%E#$4 ;'4 [ ;'40$<- B'%G#%+ [1J [MJ [@ 7*8 [Y ('=$'*4,733?J %'(4,*: 1A ('F#*8( K'4C''* 'T'%F,('( J7*8 YQ0RA ('F#*8( K'4C''* F,%F$,4(5 B'%G#%+ 4D,( F,%F$,4 @ 4,+'(5

Exercise

Sets

Reps

Tempo

LW; [34'%*74,*: S3'O74'8 B$(D0`<(

@

]01A

@ ('F#*8( $
[M6 ;474,#*7%? &$*:'(

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Reps

W; b#$*47,* X3,+K'%(

1AA

f; ST<3#(,O' B$(D0`<(

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Exercise

Sets

Reps

Tempo

VW; ;,*:3' [%+ V$+K9'33 P#C

M

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Reps RA ;'F#*8(

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Sets

Reps

SW; ;C,(( 9733 X%$*FD

M

1A

@ ('F#*8( $
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M

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Tempo

1'2, RG


Lactic Acid Workout 4 W#%E#$4 ;'4 [ ;'40$<- B'%G#%+ [1J[MJ 7*8 [@ ('=$'*4,733?J C,4D MA ('F#*8( #G %'(4 K'4C''* 'T'%F,('( 7*8 IA ('F#*8( %'(4 K'4C''* F,%F$,4(5 B'%G#%+ 4D,( F,%F$,4 Y 4,+'(5

Exercise

Sets

Reps

Tempo

LW; P'O'%(' &$*:'

Y

]01A '7FD 3':

[M6 XD,*0`<

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[( +7*? 7( <#((,K3'

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Reps

W; 9#T #% ;4'< Z$+<(

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Exercise

Sets

Reps

Tempo

VW; U,:D .*F3,*' V$+KK'33 XD'(4 B%'((

@

R01A

@ ('F#*8( $
9M6 Z$+< ;=$74

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Reps MA ;'F#*8( '7FD 3':

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Exercise SW; P'O'%(' X%$*FD #* 9'*FD

"""#$%&'()*+(,--./-+,&-#0%&

Sets

Reps

M

1A

Tempo @ ('F#*8( $
1'2, RH


&7F4,F [F,8 W#%E#$4 iQ W#%E#$4 ;'4 [ ;'40$<- B'%G#%+ [1J [MJ [@ ,* #%8'%J %'(4,*: 1A ('F#*8( K'4C''* 'T'%F,('( 7*8 YQ ('F#*8( K'4C''* F,%F$,4(5 [G4'% ?#$% 37(4 F,%F$,4J %'(4 @A ('F#*8( 7*8 <%#F''8 4# C#%E#$4 ('4 95

Exercise

Sets

Reps

Tempo

LW; YD?--$// B$(D B%'((

M

1A

ST<3#8' $
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Reps [( +7*? 7( <#((,K3' ,* RA ('F#*8(

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M6 B37*E

@A ('F#*8

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Exercise

Sets

Reps

Tempo

VW; V'783,G4

@

1M

@ ('F#*8( $
9M6 .*O'%4'8 P#C

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Reps [( +7*? %'<( 7( <#((,K3' ,* HQ ('F#*8(

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Exercise

Sets

Reps

SW; ;C,(( 9733 X%$*FD

@

1A

@ ('F#*8( $
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Tempo

1'2, RI

FINAL "#$%& Fat Loss &7F4,F [F,8 W#%E#$4 iR

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Exercise

Sets

Reps

Tempo

LW; ;,*:3' [%+ V$+KK'33 P#C

M

1A <'% 7%+

@ ('F#*8( $
[M6 V$+KK'33 ;=$74(

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Reps M +,*$4'( #G %#<' C#%EJ #% MAA d$+<(JCD,FD'O'% F#+'( G,%(45

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Exercise

Sets

Reps

Tempo

VW; P'O'%(' &$*:'

Y

]01A '7FD 3':

9M6 XD,*0`<

Y

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Reps

16 ;=$74 aD%$(4(

YQ ;'F#*8(

M6 B37*E

@A ;'F#*8(

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Exercise

Sets

Reps

Tempo

SW; U7*:,*: &': P7,('

1

1Q

1 ('F#*8 8#C*J Q ('F#*8( $<

XM6 B$(D `<(

1

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"""#$%&'()*+(,--./-+,&-#0%&

1'2, RK


C,(-*+/ >%7@%=+ Density Workout Worko ut 1 W#%E#$4 ;'4 [ ;'40$<- B'%G#%+ [1 G#% 7( +7*? %'<( 7( <#((,K3' 8$%,*: 4D' <%'(F%,K'8 C#%E 8$%74,#*J 4D'* %'(4 G#% 4D' <%'(F%,K'8 %'(4 <'%,#8J %'F#%8,*: ?#$% %'<(5 [G4'% 4D,(J <'%G#%+ [M G#% 7( +7*? %'<( 7( <#((,K3' 8$%,*: 4D' <%'(F%,K'8 C#%E 8$%74,#*J 4D'* %'(4 G#% 4D' <%'(F%,K'8 %'(4 <'%,#8J %'F#%8,*: ?#$% %'<(5 X#*4,*$' 4D,( <744'%* G#% 733 'T'%F,('(5 P'(4 IA( 7*8 %'<'745 )#% ?#$% ;SXNeV F,%F$,4J .eXPS[;S 4D' 4D' C',:D4 K? 1AL0MAL 7*8 PSBS[a 4D' 'T'%F,('(J 4%?,*: 4# +74FD #% 'TF''8 4D' *$+K'% #G %'<( ,* 4D74 (7+' 733#44'8 C#%E 8$%74,#*5 [G4'% ?#$% ('F#*8 F,%F$,4J %'(4 1MA( 7*8 <%#F''8 4# F,%F$,4 95

Exercise

Duration

Rest

LW; ;,*:3' V$+KK'33 2/#K3'46 ;=$74

@Q ('F#*8(

1A ('F#*8(

[M6 Lumber Jack Press

@A ('F#*8(

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[@6 Dumbbell Pullover

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Exercise

Duration

Rest

VW; [34'%*74,*: P'O'%(' NO'%D'78 &$*:'( 2C,4D <374'6

YQ ('F#*8(

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Duration

Rest

SW; [34'%*74,*: Z$+< &$*:'(

YQ ('F#*8(

MA ('F#*8(

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"""#$%&'()*+(,--./-+,&-#0%&

1'2, RR


Density Workout Worko ut 2 W#%E#$4 ;'4 [ ;'40$<- B'%G#%+ [1 G#% 7( +7*? %'<( 7( <#((,K3' 8$%,*: 4D' <%'(F%,K'8 C#%E 8$%74,#*J 4D'* %'(4 G#% 4D' <%'(F%,K'8 %'(4 <'%,#8J %'F#%8,*: ?#$% %'<(5 [G4'% 4D,(J <'%G#%+ [M G#% 7( +7*? %'<( 7( <#((,K3' 8$%,*: 4D' <%'(F%,K'8 C#%E 8$%74,#*J 4D'* %'(4 G#% 4D' <%'(F%,K'8 %'(4 <'%,#8J %'F#%8,*: ?#$% %'<(5 X#*4,*$' 4D,( <744'%* G#% 733 'T'%F,('(5 P'(4 IA( 7*8 %'<'745 )#% ?#$% ;SXNeV F,%F$,4J .eXPS[;S 4D' C',:D4 K? 1AL0MAL 7*8 PSBS[a 4D' 'T'%F,('(J 4%?,*: 4# +74FD #% 'TF''8 4D' *$+K'% #G %'<( ,* 4D74 (7+' 733#44'8 C#%E 8$%74,#*5 [G4'% ?#$% ('F#*8 F,%F$,4J %'(4 1MA( 7*8 <%#F''8 4# F,%F$,4 95

Exercise

Duration

Rest

MA ('F#*8( <'% 3':

Q ('F#*8( K'4C''* 3':(J 1A 7G4'% ('4

[M6 97%K'33 `<%,:D4 P#C

@Q ('F#*8(

MA ('F#*8(

[@6 B,E' B$(D `< 2,*F%'7(' 8,GG,F$34? K? '3'O74,*: G''46

YA ('F#*8(

MQ ('F#*8(

[Y6 U7*8 W73E0N$4(

QA ('F#*8(

P'(4 IA ('F#*8( 7*8 %'<'745

LW; ;,*:3' &': ;=$74 4# 9'*FD

[G4'% ?#$% 37(4 F,%F$,4J %'(4 1MA ('F#*8( 7*8 <%#F''8 4#\

W#%E#$4 ;'4 9 ;'40$<- B'%G#%+ 91 G#% 7( +7*? %'<( 7( <#((,K3' 8$%,*: 4D' <%'(F%,K'8 C#%E 8$%74,#*J 4D'* %'(4 G#% 4D' <%'(F%,K'8 %'(4 <'%,#8J %'F#%8,*: ?#$% %'<(5 [G4'% 4D,(J <'%G#%+ 9M G#% 7( +7*? %'<( 7( <#((,K3' 8$%,*: 4D' <%'(F%,K'8 C#%E 8$%74,#*J 4D'* %'(4 G#% 4D' <%'(F%,K'8 %'(4 <'%,#8J %'F#%8,*: ?#$% %'<(5 X#*4,*$' 4D,( <744'%* G#% 733 'T'%F,('(5 P'(4 IA( 7*8 %'<'745 )#% ?#$% ;SXNeV F,%F$,4J .eXPS[;S 4D' C',:D4 K? 1AL0MAL 7*8 PSBS[a 4D' 'T'%F,('(J 4%?,*: 4# +74FD #% 'TF''8 4D' *$+K'% #G %'<( ,* 4D74 (7+' 733#44'8 C#%E 8$%74,#*5 [G4'% ?#$% ('F#*8 F,%F$,4J %'(4 1MA( 7*8 <%#F''8 4# F,%F$,4 X

Exercise

Duration

Rest

YQ ('F#*8(

1Q ('F#*8( K'4C''* 3':(J @A ('F#*8( 7G4'% ('4

MA ('F#*8( <'% 7%+

Q ('F#*8( K'4C''* 7%+(J 1Q ('F#*8( 7G4'% ('4

9@6 "0B%'((

YA ('F#*8(

MQ ('F#*8(

9Y6 9'*40NO'% &74'%73 P7,('

YA ('F#*8(

P'(4 IA ('F#*8( 7*8 %'<'745

VW; B'*8$3$+ ;4'< NO'%

9M6 ;,*:3' [%+ V$+KK'33 P#C

[G4'% ?#$% 37(4 F,%F$,4J %'(4 1MA ('F#*8( 7*8 <%#F''8 4#\

W#%E#$4 ;'4 X ;'40$<- B'%G#%+ X1 G#% 7( +7*? %'<( 7( <#((,K3' 8$%,*: 4D' <%'(F%,K'8 C#%E 8$%74,#*J 4D'* %'(4 G#% 4D' <%'(F%,K'8 %'(4 <'%,#8J %'F#%8,*: ?#$% %'<(5 [G4'% 4D,(J <'%G#%+ XM G#% 7( +7*? %'<( 7( <#((,K3' 8$%,*: 4D' <%'(F%,K'8 C#%E 8$%74,#*J 4D'* %'(4 G#% 4D' <%'(F%,K'8 %'(4 <'%,#8J %'F#%8,*: ?#$% %'<(5 X#*4,*$' 4D,( <744'%* G#% 733 'T'%F,('(5 P'(4 RA( 7*8 %'<'745 )#% ?#$% ;SXNeV F,%F$,4J .eXPS[;S 4D' C',:D4 K? 1AL0MAL 7*8 PSBS[a 4D' 'T'%F,('(J 4%?,*: 4# +74FD #% 'TF''8 4D' *$+K'% #G %'<( ,* 4D74 (7+' 733#44'8 C#%E 8$%74,#*5 Exercise

Duration

Rest

SW; [34'%*74,*: Z$+< &$*:'( 2788 C',:D4 K? D#38,*: V9( #% 7 <374'6

YQ ('F#*8(

MA ('F#*8(

XM6 V$+KK'33 .*F3,*' B%'((

@A ('F#*8(

MQ ('F#*8(

X@6 97%K'33 ;4,GG &'::'8 V'783,G4

YQ ('F#*8(

MQ ('F#*8(

XY6 V$+KK'33 9,F'< X$%3 2734'%*74,*:6

YQ ('F#*8(

P'(4 RA ('F#*8( 7*8 %'<'745

"""#$%&'()*+(,--./-+,&-#0%&

1'2, RS


Density Workout Worko ut 3 W#%E#$4 ;'4 [ ;'40$<- B'%G#%+ [1 G#% 7( +7*? %'<( 7( <#((,K3' 8$%,*: 4D' <%'(F%,K'8 C#%E 8$%74,#*J 4D'* %'(4 G#% 4D' <%'(F%,K'8 %'(4 <'%,#8J %'F#%8,*: ?#$% %'<(5 [G4'% 4D,(J <'%G#%+ [M G#% 7( +7*? %'<( 7( <#((,K3' 8$%,*: 4D' <%'(F%,K'8 C#%E 8$%74,#*J 4D'* %'(4 G#% 4D' <%'(F%,K'8 %'(4 <'%,#8J %'F#%8,*: ?#$% %'<(5 X#*4,*$' 4D,( <744'%* G#% 733 'T'%F,('(5 P'(4 IA( 7*8 %'<'745 )#% ?#$% ;SXNeV F,%F$,4J .eXPS[;S 4D' C',:D4 K? K? 1AL0MAL 2CD'%' 7<<3,F7K3'6 7*8 PSBS[a 4D' 'T'%F,('(J 4%?,*: 4# +74FD #% 'TF''8 4D' *$+K'% #G %'<( ,* 4D74 (7+' 733#44'8 C#%E 8$%74,#*5 [G4'% ?#$% ('F#*8 F,%F$,4J %'(4 1MA( 7*8 <%#F''8 4# F,%F$,4 95

Exercise

Duration

Rest

QA ('F#*8(

MQ ('F#*8(

MA ('F#*8( <'% 3':

Q ('F#*8( K'4C''* 3':(J MA ('F#*8( 7G4'% ('4

[@6 .*O'%4'8 P#C ,* ;+,4D b7FD,*' #% B#C'% X7:'

YA ('F#*8(

MA ('F#*8(

[Y6 ST<3#(,O' B$(D0$<(

QA ('F#*8(

P'(4 IA ('F#*8( 7*8 %'<'745

LW; [34'%*74,*: Z7O'3,* B%'(( 2<7(( K7% #O'%D'786

[M6 ;,*:3' &': V9 P#+7*,7* P#+7*,7* V'783,G4

[G4'% ?#$% 37(4 F,%F$,4J %'(4 1MA ('F#*8( 7*8 <%#F''8 4#\

W#%E#$4 ;'4 9 ;'40$<- B'%G#%+ 91 G#% 7( +7*? %'<( 7( <#((,K3' 8$%,*: 4D' <%'(F%,K'8 C#%E 8$%74,#*J 4D'* %'(4 G#% 4D' <%'(F%,K'8 %'(4 <'%,#8J %'F#%8,*: ?#$% %'<(5 [G4'% 4D,(J <'%G#%+ 9M G#% 7( +7*? %'<( 7( <#((,K3' 8$%,*: 4D' <%'(F%,K'8 C#%E 8$%74,#*J 4D'* %'(4 G#% 4D' <%'(F%,K'8 %'(4 <'%,#8J %'F#%8,*: ?#$% %'<(5 X#*4,*$' 4D,( <744'%* G#% 733 'T'%F,('(5 P'(4 IA( 7*8 %'<'745 )#% ?#$% ;SXNeV F,%F$,4J .eXPS[;S 4D' C',:D4 K? K? 1AL0MAL 7*8 PSBS[a 4D' 'T'%F,('(J 4%?,*: 4# +74FD #% 'TF''8 4D' *$+K'% #G %'<( ,* 4D74 (7+' 733#44'8 C#%E 8$%74,#*5 [G4'% ?#$% ('F#*8 F,%F$,4J %'(4 1MA( 7*8 <%#F''8 4# F,%F$,4 X Exercise

Duration

Rest

YA ('F#*8( <'% 3':

1Q ('F#*8( K'4C''* 3':(J @A ('F#*8( 7G4'% ('4

9M6 e':74,O' N*3? B$330`<( 2C',:D4'86

YA ('F#*8(

MA ('F#*8(

9@6 &#C .*F3,*' V9 9'*FD C,4D e'$4%73 /%,<

YA ('F#*8(

MQ ('F#*8(

9Y6 [34'%*74,*: 97%K'33 )#%C7%8 &$*:'(

YA ('F#*8(

P'(4 IA ('F#*8( 7*8 %'<'745

VW; ;4'<0$< 2#*' 3': 74 7 4,+'J *#4 734'%*74,*:6

[G4'% ?#$% 37(4 F,%F$,4J %'(4 1MA ('F#*8( 7*8 <%#F''8 4#\

W#%E#$4 ;'4 X ;'40$<- B'%G#%+ X1 G#% 7( +7*? %'<( 7( <#((,K3' 8$%,*: 4D' <%'(F%,K'8 C#%E 8$%74,#*J 4D'* %'(4 G#% 4D' <%'(F%,K'8 %'(4 <'%,#8J %'F#%8,*: ?#$% %'<(5 [G4'% 4D,(J <'%G#%+ XM G#% 7( +7*? %'<( 7( <#((,K3' 8$%,*: 4D' <%'(F%,K'8 C#%E 8$%74,#*J 4D'* 4D'* %'(4 G#% 4D' <%'(F%,K'8 %'(4 <'%,#8J %'F#%8,*: ?#$% %'<(5 X#*4,*$' 4D,( <744'%* G#% 733 'T'%F,('(5 P'(4 RA( 7*8 %'<'745 )#% ?#$% ;SXNeV F,%F$,4J .eXPS[;S 4D' 4D' C',:D4 K? 1AL0MAL 7*8 PSBS[a 4D' 'T'%F,('(J 4%?,*: 4# +74FD #% 'TF''8 4D' *$+K'% #G %'<( ,* 4D74 (7+' 733#44'8 C#%E 8$%74,#*5 Exercise

Duration

Rest

SW; ;=$74 4# B%'((

YQ ('F#*8(

MA ('F#*8(

XM6 9'*40NO'% 97%K'33 P#C

@A ('F#*8(

MA ('F#*8(

[( 3#*: 7( <#((,K3'

MA ('F#*8(

QA ('F#*8(

P'(4 RA ('F#*8( 7*8 %'<'745

X@6 B37*E XY6 &74'%73 P7,('(

"""#$%&'()*+(,--./-+,&-#0%&

1'2, ST


Density Workout 4 W#%E#$4 ;'4 [ ;'40$<- B'%G#%+ [1 G#% 7( +7*? %'<( 7( <#((,K3' 8$%,*: 4D' <%'(F%,K'8 C#%E 8$%74,#*J 4D'* %'(4 G#% 4D' <%'(F%,K'8 %'(4 <'%,#8J %'F#%8,*: ?#$% %'<(5 [G4'% 4D,(J <'%G#%+ [M G#% 7( +7*? %'<( 7( <#((,K3' 8$%,*: 4D' <%'(F%,K'8 C#%E 8$%74,#*J 4D'* %'(4 G#% 4D' <%'(F%,K'8 %'(4 <'%,#8J %'F#%8,*: ?#$% %'<(5 X#*4,*$' 4D,( <744'%* G#% 733 'T'%F,('(5 P'(4 IA( 7*8 %'<'745 )#% ?#$% ;SXNeV F,%F$,4J .eXPS[;S 4D' C',:D4 K? 1AL0MAL 7*8 PSBS[a 4D' 'T'%F,('(J 4%?,*: 4# +74FD #% 'TF''8 4D' *$+K'% #G %'<( ,* 4D74 (7+' 733#44'8 C#%E 8$%74,#*5 [G4'% ?#$% ('F#*8 F,%F$,4J %'(4 1MA( 7*8 <%#F''8 4# F,%F$,4 9

Exercise

Duration

Rest

LW; [34'%*74,*: P'O'%(' NO'%D'78 &$*:'( 2C,4D <374'6

YQ ('F#*8(

@A ('F#*8(

[M6 &?,*: /7%D7++'% P7,('

YA ('F#*8(

MQ ('F#*8(

MA ('F#*8( <'% 7%+

Q ('F#*8( K'4C''* 7%+(J 1Q ('F#*8( 7G4'% ('4

MA ('F#*8(

P'(4 IA ('F#*8( 7*8 %'<'745

[@6 ;,*:3' [%+ V$+KK'33 P#C

[Y6 V'F3,*' B$(D0`< [G4'% ?#$% 37(4 F,%F$,4J %'(4 1MA ('F#*8( 7*8 <%#F''8 4#\

W#%E#$4 ;'4 9 ;'40$<- B'%G#%+ 91 G#% 7( +7*? %'<( 7( <#((,K3' 8$%,*: 4D' <%'(F%,K'8 C#%E 8$%74,#*J 4D'* %'(4 G#% 4D' <%'(F%,K'8 %'(4 <'%,#8J %'F#%8,*: ?#$% %'<(5 [G4'% 4D,(J <'%G#%+ 9M G#% 7( +7*? %'<( 7( <#((,K3' 8$%,*: 4D' <%'(F%,K'8 C#%E 8$%74,#*J 4D'* %'(4 G#% 4D' <%'(F%,K'8 %'(4 <'%,#8J %'F#%8,*: ?#$% %'<(5 X#*4,*$' 4D,( <744'%* G#% 733 'T'%F,('(5 P'(4 IA( 7*8 %'<'745 )#% ?#$% ;SXNeV F,%F$,4J .eXPS[;S 4D' C',:D4 K? 1AL0MAL 7*8 PSBS[a 4D' 'T'%F,('(J 4%?,*: 4# +74FD #% 'TF''8 4D' *$+K'% #G %'<( ,* 4D74 (7+' 733#44'8 C#%E 8$%74,#*5 [G4'% ?#$% ('F#*8 F,%F$,4J %'(4 1MA( 7*8 <%#F''8 4# F,%F$,4 X5

Exercise

Duration

Rest

MA ('F#*8( <'% 3':

Q ('F#*8( K'4C''* 3':(J 1A ('F#*8( 7G4'% ('4

9M6 97%K'33 `<%,:D4 P#C

@Q ('F#*8(

MA ('F#*8(

9@6 B,E' B$(D `< 2,*F%'7(' 8,GG,F$34? K? '3'O74,*: G''46

YA ('F#*8(

MQ ('F#*8(

9Y6 U7*8 W73E0N$4(

QA ('F#*8(

P'(4 IA ('F#*8( 7*8 %'<'745

VW; ;,*:3' &': ;=$74 4# 9'*FD

[G4'% ?#$% 37(4 F,%F$,4J %'(4 1MA ('F#*8( 7*8 <%#F''8 4#\

W#%E#$4 ;'4 X ;'40$<- B'%G#%+ X1 G#% 7( +7*? %'<( 7( <#((,K3' 8$%,*: 4D' <%'(F%,K'8 C#%E 8$%74,#*J 4D'* %'(4 G#% 4D' <%'(F%,K'8 %'(4 <'%,#8J %'F#%8,*: ?#$% %'<(5 [G4'% 4D,(J <'%G#%+ XM G#% 7( +7*? %'<( 7( <#((,K3' 8$%,*: 4D' <%'(F%,K'8 C#%E 8$%74,#*J 4D'* %'(4 G#% 4D' <%'(F%,K'8 %'(4 <'%,#8J %'F#%8,*: ?#$% %'<(5 X#*4,*$' 4D,( <744'%* G#% 733 'T'%F,('(5 P'(4 RA( 7*8 %'<'745 )#% ?#$% ;SXNeV F,%F$,4J .eXPS[;S 4D' C',:D4 K? 1AL0MAL 7*8 PSBS[a 4D' 'T'%F,('(J 4%?,*: 4# +74FD #% 'TF''8 4D' *$+K'% #G %'<( ,* 4D74 (7+' 733#44'8 C#%E 8$%74,#*5

Exercise

Duration

Rest

SW; [34'%*74,*: Z$+< &$*:'(

YQ ('F#*8(

MA ('F#*8(

XM6 V$+KK'33 B$(D B%'((

@A ('F#*8(

MQ ('F#*8(

X@6 V$+KK'33 a#<0;=$74 4# a#' P7,('

@Q ('F#*8(

MQ ('F#*8(

XY6 V$+KK'33 9,F'< X$%3 2(,+$347*'#$(6

@A ('F#*8(

P'(4 RA ('F#*8( 7*8 %'<'745

"""#$%&'()*+(,--./-+,&-#0%&

1'2, SN


V'*(,4? W#%E#$4 iQ W#%E#$4 ;'4 [ ;'40$<- B'%G#%+ [1 G#% 7( +7*? %'<( 7( <#((,K3' 8$%,*: 4D' <%'(F%,K'8 C#%E 8$%74,#*J 4D'* %'(4 G#% 4D' <%'(F%,K'8 %'(4 <'%,#8J %'F#%8,*: ?#$% %'<(5 [G4'% 4D,(J <'%G#%+ [M G#% 7( +7*? %'<( 7( <#((,K3' 8$%,*: 4D' <%'(F%,K'8 C#%E 8$%74,#*J 4D'* %'(4 G#% 4D' <%'(F%,K'8 %'(4 <'%,#8J %'F#%8,*: ?#$% %'<(5 X#*4,*$' 4D,( <744'%* G#% 733 'T'%F,('(5 P'(4 IA( 7*8 %'<'745 )#% ?#$% ;SXNeV F,%F$,4J .eXPS[;S 4D' C',:D4 K? 1AL0MAL 7*8 PSBS[a 4D' 'T'%F,('(J 4%?,*: 4# +74FD #% 'TF''8 4D' *$+K'% #G %'<( ,* 4D74 (7+' 733#44'8 C#%E 8$%74,#*5 [G4'% ?#$% ('F#*8 F,%F$,4J %'(4 1MA( 7*8 <%#F''8 4# F,%F$,4 95

Exercise

Duration

Rest

LW; ;,*:3' V$+KK'33 2/#K3'46 ;=$74

RA ('F#*8(

1Q ('F#*8(

[M6 DB Push Press

@A ('F#*8(

MA ('F#*8(

[@6 Dumbbell Pullover

YQ ('F#*8(

@A ('F#*8(

[Y6 [K8#+,*73 P#33#$4 #* ;C,(( 9733

RA ('F#*8(

P'(4 IA ('F#*8( 7*8 %'<'745

[G4'% ?#$% 37(4 F,%F$,4J %'(4 1MA ('F#*8( 7*8 <%#F''8 4#\

W#%E#$4 ;'4 9 40$<- B'%G#%+ 91 G#% 7( +7*? %'<( 7( <#((,K3' 8$%,*: 4D' <%'(F%,K'8 C#%E 8$%74,#*J 4D'* %'(4 G#% 4D' <%'(F%,K'8 %'(4 <'%,#8J %'F#%8,*: ?#$% %'<(5 4'% 4D,(J <'%G#%+ 9M G#% 7( +7*? %'<( 7( <#((,K3' 8$%,*: 4D' <%'(F%,K'8 C#%E 8$%74,#*J 4D'* %'(4 G#% 4D' <%'(F%,K'8 %'(4 <'%,#8J %'F#%8,*: ?#$% <(5 X#*4,*$' 4D,( <744'%* G#% 733 'T'%F,('(5 P'(4 IA( 7*8 %'<'745 )#% ?#$% ;SXNeV F,%F$,4J .eXPS[;S 4D' C',:D4 K? 1AL0MAL 7*8 PSBS[a 4D' '%F,('(J 4%?,*: 4# +74FD #% 'TF''8 4D' *$+K'% #G %'<( ,* 4D74 (7+' 733#44'8 C#%E 8$%74,#*5 [G4'% ?#$% ('F#*8 F,%F$,4J %'(4 1MA( 7*8 <%#F''8 4# F$,4 X

Exercise

Duration

Rest

YA ('F#*8( <'% 3':

1Q ('F#*8( K'4C''* 3':(J @A ('F#*8( 7G4'% ('4

6 V$+KK'33 `<%,:D4 P#C(

YA ('F#*8(

MA ('F#*8(

6 V9 .*F3,*' B%'((

YA ('F#*8(

MQ ('F#*8(

6 [34'%*74,*: 97%K'33 )#%C7%8 &$*:'(

YA ('F#*8(

P'(4 IA ('F#*8( 7*8 %'<'745

; ;4'<0$< 2#*' 3': 74 7 4,+'J *#4 734'%*74,*:6

4'% ?#$% 37(4 F,%F$,4J %'(4 1MA ('F#*8( 7*8 <%#F''8 4#\

W#%E#$4 ;'4 X 40$<- B'%G#%+ X1 G#% 7( +7*? %'<( 7( <#((,K3' 8$%,*: 4D' <%'(F%,K'8 C#%E 8$%74,#*J 4D'* %'(4 G#% 4D' <%'(F%,K'8 %'(4 <'%,#8J %'F#%8,*: ?#$% %'<(5 4'% 4D,(J <'%G#%+ XM G#% 7( +7*? %'<( 7( <#((,K3' 8$%,*: 4D' <%'(F%,K'8 C#%E 8$%74,#*J 4D'* %'(4 G#% 4D' <%'(F%,K'8 %'(4 <'%,#8J %'F#%8,*: ?#$% <(5 X#*4,*$' 4D,( <744'%* G#% 733 'T'%F,('(5 P'(4 RA( 7*8 %'<'745 )#% ?#$% ;SXNeV F,%F$,4J .eXPS[;S 4D' C',:D4 K? 1AL0MAL 7*8 PSBS[a 4D' '%F,('(J 4%?,*: 4# +74FD #% 'TF''8 4D' *$+K'% #G %'<( ,* 4D74 (7+' 733#44'8 C#%E 8$%74,#*5

Exercise

Duration

Rest

; YV ;=$74 4# B%'((

@Q ('F#*8(

MA ('F#*8(

6 ST<3#(,O' ;C,4FD P#C

YQ ('F#*8(

MA ('F#*8(

6 P#FE,*: B37*E

[( +7*? f%#FE(g 7( <#((,K3' ,* @A ('F#*8(

MA ('F#*8(

6 [%*#38 B%'(('(

@Q ('F#*8(

P'(4 RA ('F#*8( 7*8 %'<'745

"""#$%&'()*+(,--./-+,&-#0%&

1'2, S3


V'*(,4? W#%E#$4 iR W#%E#$4 ;'4 [ ;'40$<- B'%G#%+ [1 G#% 7( +7*? %'<( 7( <#((,K3' 8$%,*: 4D' <%'(F%,K'8 C#%E 8$%74,#*J 4D'* %'(4 G#% 4D' <%'(F%,K'8 %'(4 <'%,#8J %'F#%8,*: ?#$% %'<(5 [G4'% 4D,(J <'%G#%+ [M G#% 7( +7*? %'<( 7( <#((,K3' 8$%,*: 4D' <%'(F%,K'8 C#%E 8$%74,#*J 4D'* %'(4 G#% 4D' <%'(F%,K'8 %'(4 <'%,#8J %'F#%8,*: ?#$% %'<(5 X#*4,*$' 4D,( <744'%* G#% 733 'T'%F,('(5 P'(4 IA( 7*8 %'<'745 )#% ?#$% ;SXNeV F,%F$,4J .eXPS[;S 4D' C' ,:D4 K? 1AL0MAL 7*8 PSBS[a 4D' 'T'%F,('(J 4%?,*: 4# +74FD #% 'TF''8 4D' *$+K'% #G %'<( ,* 4D74 (7+' 733#44'8 C#%E 8$%74,#*5 [G4'% ?#$% ('F#*8 F,%F$,4J %'(4 1MA( 7*8 <%#F''8 4# F,%F$,4 95

Exercise

Duration

Rest

MA ('F#*8( <'% 3':

Q ('F#*8( K'4C''* 3':(J 1A 7G4'% ('4

[M6 97%K'33 `<%,:D4 P#C

@A ('F#*8(

MA ('F#*8(

[@6 B,E' B$(D `< 2,*F%'7(' 8,GG,F$34? K? '3'O74,*: G''46

YA ('F#*8(

MQ ('F#*8(

[Y6 U7*8 W73E0N$4(

QA ('F#*8(

P'(4 IA ('F#*8( 7*8 %'<'745

LW; ;,*:3' &': ;=$74 4# 9'*FD

[G4'% ?#$% 37(4 F,%F$,4J %'(4 1MA ('F#*8( 7*8 <%#F''8 4#\

W#%E#$4 ;'4 9 ;'40$<- B'%G#%+ 91 G#% 7( +7*? %'<( 7( <#((,K3' 8$%,*: 4D' <%'(F%,K'8 C#%E 8$%74,#*J 4D'* %'(4 G#% 4D' <%'(F%,K'8 %'(4 <'%,#8J %'F#%8,*: ?#$% %'<(5 [G4'% 4D,(J <'%G#%+ 9M G#% 7( +7*? %'<( 7( <#((,K3' 8$%,*: 4D' <%'(F%,K'8 C#%E 8$%74,#*J 4D'* %'(4 G#% 4D' <%'(F%,K'8 %'(4 <'%,#8J %'F#%8,*: ?#$% %'<(5 X#*4,*$' 4D,( <744'%* G#% 733 'T'%F,('(5 P'(4 IA( 7*8 %'<'745 )#% ?#$% ;SXNeV F,%F$,4J .eXPS[;S 4D' C' ,:D4 K? 1AL0MAL 7*8 PSBS[a 4D' 'T'%F,('(J 4%?,*: 4# +74FD #% 'TF''8 4D' *$+K'% #G %'<( ,* 4D74 (7+' 733#44'8 C#%E 8$%74,#*5 [G4'% ?#$% ('F#*8 F,%F$,4J %'(4 1MA( 7*8 <%#F''8 4# F,%F$,4 X

Exercise

Duration

Rest

VW; V9 ;4'< `< 2D#38 V9 /#K3'4 (4?3'6

YQ ('F#*8( <'% 3':

1Q ('F#*8( K'4C''* 3':(J @A ('F#*8( 7G4'% ('4

9M6 ;,*:3' [%+ V$+KK'33 P#C

MA ('F#*8( <'% 7%+

Q ('F#*8( K'4C''* 7%+(J 1Q ('F#*8( 7G4'% ('4

9@6 V9 )3##% B%'((

YA ('F#*8(

MQ ('F#*8(

9Y6 9'*40NO'% &74'%73 P7,('

YA ('F#*8(

P'(4 IA ('F#*8( 7*8 %'<'745

[G4'% ?#$% 37(4 F,%F$,4J %'(4 1MA ('F#*8( 7*8 <%#F''8 4#\

W#%E#$4 ;'4 X ;'40$<- B'%G#%+ X1 G#% 7( +7*? %'<( 7( <#((,K3' 8$%,*: 4D' <%'(F%,K'8 C#%E 8$%74,#*J 4D'* %'(4 G#% 4D' <%'(F%,K'8 %'(4 <'%,#8J %'F#%8,*: ?#$% %'<(5 [G4'% 4D,(J <'%G#%+ XM G#% 7( +7*? %'<( 7( <#((,K3' 8$%,*: 4D' <%'(F%,K'8 C#%E 8$%74,#*J 4D'* %'(4 G#% 4D' <%'(F%,K'8 %'(4 <'%,#8J %'F#%8,*: ?#$% %'<(5 X#*4,*$' 4D,( <744'%* G#% 733 'T'%F,('(5 P'(4 RA( 7*8 %'<'745 )#% ?#$% ;SXNeV F,%F$,4J .eXPS[;S 4D' C',:D4 K? 1AL0MAL 7*8 PSBS[a 4D' 'T'%F,('(J 4%?,*: 4# +74FD #% 'TF''8 4D' *$+K'% #G %'<( ,* 4D74 (7+' 733#44'8 C#%E 8$%74,#*5

Exercise

Duration

Rest

SW; [34'%*74,*: Z$+< &$*:'( 2788 C',:D4 K? D#38,*: V9( #% 7 <374'6

YQ ('F#*8(

MA ('F#*8(

XM6 V$+KK'33 .*F3,*' B%'((

@A ('F#*8(

MQ ('F#*8(

X@6 97%K'33 ;4,GG &'::'8 V'783,G4

YQ ('F#*8(

MQ ('F#*8(

XY6 V$+KK'33 9,F'< X$%3 2734'%*74,*:6

RA ('F#*8(

P'(4 RA ('F#*8( 7*8 %'<'745

[

"""#$%&'()*+(,--./-+,&-#0%&

1'2, SD


.+7,(2+? >%7@%=+ Strength Workout 1 W#%E#$4 ;'4 [ ;'40$<- B'%G#%+ [1 G#% 7( +7*? %'<( 7( <#((,K3' ,* :##8 G#%+J 4D'* <%#F''8 4# [M5 B'%G#%+ [M G#% 7( +7*? %'<( 7( <#((,K3'J 4D'* <%#F''8 4# [@5 B'%G#%+ [@ G#% 7( +7*? %'<( 7( <#((,K3'5 P' 4$%* 4# [1 7*8 %'<'74 4D,( $*4,3 ?#$ D7O' F#+<3'4'8 4D' <%'(F%,K'8 *$+K'% #G %'<( G#% '7FD 'T'%F,('5 aD' *$+K'% #G ('4( C,33 O7%? '7FD C#%E#$45

Exercise

Sets

Reps

Tempo

LW; ;4,GG &'::'8 V'783,G4

>7%?

@Q

9':,* C,4D 7 C',:D4 ?#$ 4D,*E ?#$ F7* 3,G4 Q0H 4,+'(5 .G ?#$ :'4 ] #% +#%' %'<( ?#$% G,%(4 ('4J ,*F%'7(' 4D' C',:D4 K? MAL

[M6 .*F3,*' V$+KK'33 9'*FD B%'((

>7%?

@A

9':,* C,4D 7 C',:D4 ?#$ 4D,*E ?#$ F7* 3,G4 @0R 4,+'(5 .G ?#$ F7* :'4 H #% +#%' %'<( ?#$% G,%(4 ('4J ,*F%'7(' 4D' C',:D4 K? MAL

[@6 XD,*0`<

>7%?

MQ

.G ?#$ F7* :'4 +#%' 4D7* Q F#*('F$4,O' %'<( C,4D ?#$% K#8?C' ,:D4J 788 C',:D4 C,4D 7 K'345 .G ?#$ F7**#4 <'%G#%+ K#8?C',:D4 %'<(J $(' 7* 7((,(4'8 +7FD,*'J #% <$33 8#C*(5

[G4'% ?#$% 37(4 F,%F$,4J %'(4 @A ('F#*8( 7*8 <%#F''8 4#\

V?*7+,F .*4'%%$<4 Exercise

Reps

W; ;=$74 aD%$(4(

YA ;'F#*8(

M6 B37*E

@A ;'F#*8(

W#%E#$4 ;'4 9 ;'40$<- B'%G#%+ 91 G#% 7( +7*? %'<( 7( <#((,K3' ,* :##8 G#%+J 4D'* <%#F''8 4# 9M5 B'%G#%+ 9M G#% 7( +7*? %'<( 7( <#((,K3'J 4D'* <%#F''8 4# 9@5 B'%G#%+ 9@ G#% 7( +7*? %'<( 7( <#((,K3'5 P'4$%* 4# 91 7*8 %'<'74 4D,( $*4,3 ?#$ D7O' F#+<3'4'8 4D' <%'(F%,K'8 *$+K'% #G %'<( G#% '7FD 'T'%F,('5 aD' *$+K'% #G ('4( C,33 O7%? '7FD C#%E#$45

Exercise

Sets

Reps

Tempo

VW; 9$3:7%,7* ;<3,4 ;=$74

>7%?

@A B'% &':

9M6 9'*4 NO'% 97%K'33 P#C

>7%?

MQ


9@6 ST<3#(,O' &74'%73 P7,('

>7%?

MA

U#38,*: V9( 74 ?#$% (,8'J $(' ?#$% '*4,%' K#8? 4# 3,G4 4D' C',:D4( 'T<3#(,O'3?5 &#C'% 4D'+ (3#C3? 7*8 $*8'% F#*4%#35

9':,* C,4D 7 C',:D4 ?#$ 4D,*E ?#$ F7* 3,G' H0I 4,+'(5 .G ?#$ F7* :'4 1A #% +#%' %'<( ?#$% G,%(4 ('4J ,*F%'7(' 4D' C',:D4 K? 1AL

[G4'% ?#$% 37(4 F,%F$,4J %'(4 @A ('F#*8( 7*8 <%#F''8 4#\

V?*7+,F ),*,(D'% Exercise W; B$(D$<(

M6 Z$+<,*: Z7FE( [; B$330`<(

"""#$%&'()*+(,--./-+,&-#0%&

Reps

[( +7*? %'<( 7( <#((,K3' MAA [( +7*? %'<( 7( <#((,K3'

1'2, SG


Strength Workout 2 W#%E#$4 ;'4 [ ;'40$<- B'%G#%+ [1 G#% 7( +7*? %'<( 7( <#((,K3' ,* :##8 G#%+J 4D'* <%#F''8 4# [M5 B'%G#%+ [M G#% 7( +7*? %'<( 7( <#((,K3'J 4D'* <%#F''8 4# [@5 B'%G#%+ [@ G#% 7( +7*? %'<( 7( <#((,K3'5 P'4$%* 4# [1 7*8 %'<'74 4D,( $*4,3 ?#$ D7O' F#+<3'4'8 4D' <%'(F%,K'8 *$+K'% #G %'<( G#% '7FD 'T'%F,('5 aD' *$+K'% #G ('4( C,33 O7%? '7FD C#%E#$45

Exercise

Sets

Reps

Tempo

LW; V'783,G4

>7%?

MQ

9':,* C,4D 7 C',:D4 ?#$ 4D,*E ?#$ F7* 3,G4 Y0R 4,+'(5 .G ?#$ :'4 H #% +#%' %'<( ?#$% G,%(4 ('4J ,*F%'7(' 4D' C',:D4 K? 1QL

[M6 ;47*8,*: NO'%D'78 B%'((

>7%?

@Q

9':,* C,4D 7 C',:D4 ?#$ 4D,*E ?#$ F7* 3,G4 Q0H 4,+'(5 .G ?#$ F7* :'4 ] #% +#%' %'<( ?#$% G,%(4 ('4J ,*F%'7(' 4D' C',:D4 K? MAL

[@6 V$+KK'33 B$33#O'%

>7%?

YA

9':,* C,4D 7 C',:D4 ?#$ 4D,*E ?#$ F7* 3,G4 R0I 4,+'(5 .G ?#$ F7* :'4 1A #% +#%' %'<( ?#$% G,%(4 ('4J ,*F%'7(' 4D' C',:D4 K? MAL

[G4'% ?#$% 37(4 F,%F$,4J %'(4 @A ('F#*8( 7*8 <%#F''8 4#\

V?*7+,F .*4'%%$<4 Exercise

Reps

W; [34'%*74,*: &74'%73 &$*:'(

HQ ;'F#*8(

M6 b#$*47,* X3,+K'%(

YQ ;'F#*8(

W#%E#$4 ;'4 9 ;'40$<- B'%G#%+ 91 G#% 7( +7*? %'<( 7( <#((,K3' ,* :##8 G#%+J 4D'* <%#F''8 4# 9M5 B'%G#%+ 9M G#% 7( +7*? %'<( 7( <#((,K3'J 4D'* <%#F''8 4# 9@5 B'%G#%+ 9@ G#% 7( +7*? %'<( 7( <#((,K3'5 P'4$%* 4# 91 7*8 %'<'74 4D,( $*4,3 ?#$ D7O' F#+<3'4'8 4D' <%'(F%,K'8 *$+K'% #G %'<( G#% '7FD 'T'%F,('5 aD' *$+K'% #G ('4( C,33 O7%? '7FD C#%E#$45

Exercise

Sets

Reps

Tempo

VW; [34'%*74,*: 97%K'33 &$*:'

>7%?

MA B'% &':

9M6 9#8?C',:D4 .*O'%4'8 P#C

>7%?

YA

.G ?#$ F7* :'4 +#%' 4D7* 1A F#*('F$4,O' %'<( C,4D ?#$% K#8?C',:D4J 8'F%'7(' 4D' D',:D4 #G 4D' K7% 4# ,*F%'7(' 8,GG,F$34?5 .G 4D,( ,( (4,33 4## '7(?J (3#C ?#$% 4'+<#5

9@6 B,E' B$(D0`<

>7%?

YA

.G ?#$ F7* :'4 +#%' 4D7* 1M F#*('F$4,O' %'<( C,4D ?#$% K#8?C',:D4J ,*F%'7(' 4D' 8,GG,F$34? K? '3'O74,*: ?#$% G''45 "#$ F7* 73(# 788 %'(,(47*F' C,4D 7 C',:D4 O'(45

5,2*( "*+? ' ",*2?+ /%= +?*(@ /%= 0'( 9*6+ DFH +*&,-# U6 /%= 0'( 2,+ I %7 &%7, 7,M- /%=7 6*7-+ -,+8 *(07,'-, +?, ",*2?+
[G4'% ?#$% 37(4 F,%F$,4J %'(4 @A ('F#*8( 7*8 <%#F''8 4#\

V?*7+,F ),*,(D'% Exercise W; B37*E M6 Z$+<,*: &$*:'(

h; B$330`<(

"""#$%&'()*+(,--./-+,&-#0%&

Reps IA ('F#*8(

1AA 2QA '7FD 3':6

[( +7*? %'<( 7( <#((,K3'

1'2, SH


Strength Workout 3 W#%E#$4 ;'4 [ ;'40$<- B'%G#%+ [1 G#% 7( +7*? %'<( 7( <#((,K3' ,* :##8 G#%+J 4D'* <%#F''8 4# [M5 B'%G#%+ [M G#% 7( +7*? %'<( 7( <#((,K3'J 4D'* <%#F''8 4# [@5 B'%G#%+ [@ G#% 7( +7*? %'<( 7( <#((,K3'5 P' 4$%* 4# [1 7*8 %'<'74 4D,( $*4,3 ?#$ D7O' F#+<3'4'8 4D' <%'(F%,K'8 *$+K'% #G %'<( G#% '7FD 'T'%F,('5 aD' *$+K'% #G ('4( C,33 O7%? '7FD C#%E#$45

Exercise

Sets

Reps

Tempo

LW; 97%K'33 97FE ;=$74

>7%?

@Q

9':,* C,4D 7 C',:D4 ?#$ 4D,*E ?#$ F7* 3,G4 Q0H 4,+'(5 .G ?#$ :'4 ] #% +#%' %'<( ?#$% G,%(4 ('4J ,*F%'7(' 4D' C',:D4 K? MAL

[M6 &#C .*F3,*' e'$4%73 /%,< V$+KK'33 9'*FD B%'((

>7%?

@A


[@6 XD,*0`<

>7%?

MQ

.G ?#$ F7* :'4 +#%' 4D7* Q F#*('F$4,O' %'<( C,4D ?#$% K#8?C',:D4J 788 C',:D4 C,4D 7 K'345 .G ?#$ F7**#4 <'%G#%+ K#8?C',:D4 %'<(J $(' 7* 7((,(4'8 +7FD,*'J #% <$33 8#C*(5

[G4'% ?#$% 37(4 F,%F$,4J %'(4 @A ('F#*8( 7*8 <%#F''8 4#\

V?*7+,F .*4'%%$<4 Exercise

Reps

@ +,*$4'( #% @AA d$+<(

W; Z$+< P#<'

W#%E#$4 ;'4 9 ;'40$<- B'%G#%+ 91 G#% 7( +7*? %'<( 7( <#((,K3' ,* :##8 G#%+J 4D'* <%#F''8 4# 9M5 B'%G#%+ 9M G#% 7( +7*? %'<( 7( <#((,K3'J 4D'* <%#F''8 4# 9@5 B'%G#%+ 9@ G#% 7( +7*? %'<( 7( <#((,K3'5 P'4$%* 4# 91 7*8 %'<'74 4D,( $*4,3 ?#$ D7O' F#+<3'4'8 4D' <%'(F%,K'8 *$+K'% #G %'<( G#% '7FD 'T'%F,('5 aD' *$+K'% #G ('4( C,33 O7%? '7FD C#%E#$45 Exercise VW; 97%K'33 P'O'%(' &$*:'

Sets

Reps

Tempo

>7%?

@A

9':,* C,4D 7 C',:D4 ?#$ 4D,*E ?#$ F7* 3,G4 Q0H 4,+'(5 .G ?#$ F7* :'4 ] #% +#%' %'<( ?#$% G,%(4 ('4J ,*F%'7(' 4D' C',:D4 K? 1AL

B'% &': 9M6 97%K'33 `<%,:D4 P#C

>7%?

@Q

9':,* C,4D 7 C',:D4 ?#$ 4D,*E ?#$ F7* 3,G4 R0] 4,+'(5 .G ?#$ F7* :'4 1A #% +#%' %'<( ?#$% G,%(4 ('4J ,*F%'7(' 4D' C',:D4 K? MAL

9@6 ST<3#(,O' 9'*40NO'% )3?

>7%?

MQ

V'(F%,<4,#*- U#38,*: V9( 74 ?#$% (,8'J $(' ?#$% '*4,%' K#8? 4# 3,G4 4D' C',:D4( 'T<3#(,O'3?5 &#C'% 4D'+ (3#C3? 7*8 $*8'% F#*4%#35 e#4'- 9',*: C,4D 7 C',:D4 ?#$ 4D,*E ?#$ F7* 3,G4 R0I 4,+'(5 .G ?#$ F7* :'4 1A #% +#%' %'<( #* ?#$% G,%(4 ('4J ,*F%'7(' 4D' C',:D4 K? 1AL

[G4'% ?#$% 37(4 F,%F$,4J %'(4 @A ('F#*8( 7*8 <%#F''8 4#\

V?*7+,F ),*,(D'% Exercise

"""#$%&'()*+(,--./-+,&-#0%&

Reps

1'2, SI

FINAL "#$%& Fat Loss W; B$(D$<(

[( +7*? %'<( 7( <#((,K3'

M6 Z$+<,*: Z7FE(

MAA

h; .*O'%4'8 P#C(

[( +7*? %'<( 7( <#((,K3'

Strength Workout 4 W#%E#$4 ;'4 [ ;'40$<- Perform A1 for as many reps as possible in good form, then proceed to A2. Perform A2 for as many reps as possible, then proceed to A3. Perform A3 for as many reps as possible. Return to A1 and repeat this until you have completed the prescribed number of reps for each exercise. The number of sets will vary each workout. Exercise

Sets

Reps

LW; Push Press

>7%?

MQ

Begin with a weight you think you can lift 3-5 times. If you get 6 or more reps your first set, increase the weight by 15%

[M6 Front Squat

>7%?

@A


[@6 9'*4 NO'% V9 P#C

>7%?

30


per arm

Tempo

[G4'% ?#$% 37(4 F,%F$,4J %'(4 @A ('F#*8( 7*8 <%#F''8 4#\

V?*7+,F .*4'%%$<4 Exercise

Reps

W; Side Plank

@0 seconds each side

M6 Jump Squats

MQ

h; Push Ups

1A

i; Jump Squats

MA

W#%E#$4 ;'4 9 ;'40$<- Perform B1 for as many reps as possible in good form, then proceed to B2. Perform B2 for as many reps as possible, then proceed to B3. Perform B3 for as many reps as possible. Return to B1 and repeat this until you have completed the prescribed number of reps for each exercise. The number of sets will vary each workout.

Exercise

Sets

Reps

Tempo

VW; Romanian Deadlift

>7%?

@Q


9M6 Flat Barbell Bench Press

>7%?

@Q

Begin with a weight you think you can lift 6-8 times. If you can get 10 or more reps your first set, increase the weight by 25%

9@6 Standing Single Leg Calf Raise

>7%?

MQ

Begin with a weight you think you can lift 8-10 times. If you can get 11 or more reps on your first set, increase the weight by 15%

[G4'% ?#$% 37(4 F,%F$,4J %'(4 @A ('F#*8( 7*8 <%#F''8 4#\

V?*7+,F ),*,(D'% 0 V'(F'*8,*: B?%7+,8 X,%F$,4 Exercise W; Inverted Row

"""#$%&'()*+(,--./-+,&-#0%&

Reps B'%G#%+ 1A %'<( G#% '7FD

1'2, SK

FINAL "#$%& Fat Loss 'T'%F,('5 P'(4 Q ('F#*8(J 4D'* <'%G#%+ I %'<( G#% '7FD 'T'%F,('5 P'(4 Q ('F#*8(J 4D'* <'%G#%+ ] %'<( G#% '7FD 'T'%F,('5 P'<'74 4D,( +'4D#8 $*4,3 ?#$ 7%' 74 1 %'< <'% 'T'%F,('5 P'(4 RA ('F#*8(J 7*8 %'<'745

f; Bodyweight Squat h; Push-Up i; Alternating Forward Lunge [; Floor Crunches

Strength Workout 5 W#%E#$4 ;'4 [ ;'40$<- Perform A1 for as many reps as possible in good form, then proceed to A2. Perform A2 for as many reps as possible, then proceed to A3. Perform A3 for as many reps as possible. Return to A1 and repeat this until you have completed the prescribed number of reps for each exercise. The number of sets will vary each workout. Exercise

Sets

Reps

LW; Push Press

>7%?

MQ


[M6 Front Squat

>7%?

@A


[@6 9'*4 NO'% V9 P#C

>7%?

30


per arm

Tempo

[G4'% ?#$% 37(4 F,%F$,4J %'(4 @A ('F#*8( 7*8 <%#F''8 4#\

V?*7+,F .*4'%%$<4 Exercise

Reps

W; ;=$74 aD%$(4(

1MA ;'F#*8(

M6 B37*E

RA ;'F#*8(

W#%E#$4 ;'4 9 ;'40$<- B'%G#%+ 91 G#% 7( +7*? %'<( 7( <#((,K3' ,* :##8 G#%+J 4D'* <%#F''8 4# 9M5 B'%G#%+ 9M G#% 7( +7*? %'<( 7( <#((,K3'J 4D'* <%#F''8 4# 9@5 B'%G#%+ 9@ G#% 7( +7*? %'<( 7( <#((,K3'5 P'4$%* 4# 91 7*8 %'<'74 4D,( $*4,3 ?#$ D7O' F#+<3'4'8 4D' <%'(F%,K'8 *$+K'% #G %'<( G#% '7FD 'T'%F,('5 aD' *$+K'% #G ('4( C,33 O7%? '7FD C#%E#$45 Exercise VW; 97%K'33 P'O'%(' &$*:'

Sets

Reps

Tempo

>7%?

@A

9':,* C,4D 7 C',:D4 ?#$ 4D,*E ?#$ F7* 3,G4 Q0H 4,+'(5 .G ?#$ F7* :'4 ] #% +#%' %'<( ?#$% G,%(4 ('4J ,*F%'7(' 4D' C',:D4 K? 1AL

B'% &': 9M6 97%K'33 `<%,:D4 P#C

>7%?

@Q

9':,* C,4D 7 C',:D4 ?#$ 4D,*E ?#$ F7* 3,G4 R0] 4,+'(5 .G ?#$ F7* :'4 1A #% +#%' %'<( ?#$% G,%(4 ('4J ,*F%'7(' 4D' C',:D4 K? MAL

9@6 ST<3#(,O' 9'*40NO'% )3?

>7%?

YA

V'(F%,<4,#*- U#38,*: V9( 74 ?#$% (,8'J $(' ?#$% '*4,%' K#8? 4# 3,G4 4D' C',:D4( 'T<3#(,O'3?5 &#C'% 4D'+ (3#C3? 7*8 $*8'% F#*4%#35 e#4'- 9',*: C,4D 7 C',:D4 ?#$ 4D,*E ?#$ F7* 3,G4 1A01M 4,+'(5 .G ?#$ F7* :'4 1@ #% +#%' %'<( #* ?#$% G,%(4 ('4J ,*F%'7(' 4D' C',:D4 K? 1AL

[G4'% ?#$% 37(4 F,%F$,4J %'(4 @A ('F#*8( 7*8 <%#F''8 4#\

V?*7+,F ),*,(D'% Exercise W; B$(D$<(

"""#$%&'()*+(,--./-+,&-#0%&

Reps

[( +7*? %'<( 7( <#((,K3'

1'2, SR

FINAL "#$%& Fat Loss M6 ;'73 Z7FE(

MAA

[; Z$+< ;=$74(

QA

Strength Workout 6 W#%E#$4 ;'4 [ ;'40$<- B'%G#%+ [1 G#% 7( +7*? %'<( 7( <#((,K3' ,* :##8 G#%+J 4D'* <%#F''8 4# [M5 B'%G#%+ 9M G#% 7( +7*? %'<( 7( <#((,K3'J 4D'* <%#F''8 4# [@5 B'%G#%+ [@ G#% 7( +7*? %'<( 7( <#((,K3'5 P'4$%* 4# [1 7*8 %'<'74 4D,( $*4,3 ?#$ D7O' F#+<3'4'8 4D' <%'(F%,K'8 *$+K'% #G %'<( G#% '7FD 'T'%F,('5 aD' *$+K'% #G ('4( C,33 O7%? '7FD C#%E#$45

Exercise

Sets

Reps

Tempo

LW; [34'%*74,*: 97%K'33 &$*:'

>7%?

MA B'% &':

[M6 9#8?C',:D4 .*O'%4'8 P#C

>7%?

YA


[@6 B,E' B$(D0`<

>7%?

YA

.G ?#$ F7* :'4 +#%' 4D7* 1M F#*('F$4,O' %'<( C,4D ?#$% K#8?C',:D4J ,*F%'7(' 4D' 8,GG,F$34? K? '3'O74,*: ?#$% G''45 "#$ F7* 73(# 788 %'(,(47*F' C,4D 7 C',:D4 O'(45

.G ?#$ F7* :'4 +#%' 4D7* 1A F#*('F$4,O' %'<( C,4D ?#$% K#8?C',:D4J 8'F%'7(' 4D' D',:D4 #G 4D' K7% 4# ,*F%'7(' 8,GG,F$34?5 .G 4D,( ,( (4,33 4## '7(?J (3#C ?#$% 4'+<#5

[G4'% ?#$% 37(4 F,%F$,4J %'(4 @A ('F#*8( 7*8 <%#F''8 4#\

V?*7+,F .*4'%%$<4 Exercise

Reps

W; ;,8'04#0(,8' U#<(

RA ;'F#*8(

M6 b#$*47,* Z$+<'%(

RA ;'F#*8(

W#%E#$4 ;'4 9 ;'40$<- Perform B1 for as many reps as possible in good form, then proceed to B2. Perform B2 for as many reps as possible, then proceed to B3. Perform B3 for as many reps as possible. Return to B1 and repeat this until you have completed the prescribed number of reps for each exercise. The number of sets will vary each workout.

Exercise

Sets

Reps

Tempo

LW; 97%K'33 97FE ;=$74

>7%?

YA

9':,* C,4D 7 C',:D4 ?#$ 4D,*E ?#$ F7* 3,G4 H0I 4,+'(5 .G ?#$ :'4 ] #% +#%' %'<( ?#$% G,%(4 ('4J ,*F%'7(' 4D' C',:D4 K? 1AL

[M6 U,:D .*F3,*' V9 9'*FD B%'((

>7%?

MQ


[@6 XD,*0`<

>7%?

@Q

.G ?#$ F7* :'4 +#%' 4D7* ] F#*('F$4,O' %'<( C,4D ?#$% K#8?C',:D4J 788 C',:D4 C,4D 7 K'345 .G ?#$ F7**#4 <'%G#%+ K#8?C',:D4 %'<(J $(' 7* 7((,(4'8 +7FD,*'J #% <$33 8#C*(5

[G4'% ?#$% 37(4 F,%F$,4J %'(4 @A ('F#*8( 7*8 <%#F''8 4#\

V?*7+,F ),*,(D'% """#$%&'()*+(,--./-+,&-#0%&

1'2, SS

FINAL "#$%& Fat Loss Exercise

Reps IA ('F#*8(

W; B37*E M6 Z$+<,*: &$*:'(

h; B$330`<(

1AA 2QA '7FD 3':6

[( +7*? %'<( 7( <#((,K3'

L'7Q*% P7'*(*(2 70 8#C, Final Phase Fat Loss &089',1, #$ # 12#%/%/; $($1,8) :, /,,4 10 #442,$$ %0+#$&.'#2 12#%/%/;6 W*%', A58 /01 # -#/ 0- %0 9,2$0/#''() A 40 %1 10 $1#( %/ &0/4%1%0/ -02 #1*',1%& 9.290$,$6 A15$ &,21#%/'( 12., 1*#1 1*, :02C0.1$ #'0/, #2, ;0%/; $12%9 0-- -#1) #44%/; %/ $08, ,=12# %/1,/$%1( %$ ;0%/; 10 8#C, $.2, (0. 32,#C 1*20.;* (0.2 3#22%,2$6

Final Phase Fat Loss -,#1.2,$ 10 +,2( $9,&%-%& 1(9,$ 0- %0) ;,#2,4 10:#24$ +,2(

$9,&%-%&V#/4 +,2( 4%--,2,/1V;0#'$6

High Intensity Interval Training Cardio A :0.'4 '%C, 10 1*%/C 1*#1 80$1 9,09', %/ 1*, :02'4 C/0: 3( /0: :*#1 J%;* A/1,/$%1( A/1,2+#' 72#%/%/; KJAA7L %$) 02 *0: 10 .$, %16 J0:,+,2 %1 /,+,2 *.21$ 10 *#+, # 3%1 0- # 2,-2,$*,26 """#$%&'()*+(,--./-+,&-#0%&

1'2, NTT


JAA7 %$ # 8,1*04 0- %0+#$&.'#2 ,=,2&%$, 4.2%/; :*%&* (0.5'' #'1,2/#1, 9,2%04$ 0- %/1,/$, :02C :%1* 9,2%04$ 0- 2,$16 72#%/%/; %/ 1*%$ :#( %$ 802, &#'02%&#''( ,=9,/$%+, 1*#/ $'0: ;0 %0) #/4 C,,9$ (0.2 8,1#30'%& 2#1, ,',+#1,4 -02 '0/;,2 K1*0.;* /01 H.%1, #$ '0/; #$ :,%;*1 12#%/%/;L6 A15$ *#24) 3.1 %15$ -#$1 #/ ,--,&1%+,6 W%1*%/ 1*, &0/1,=1 0- 1*, Final Phase Fat Loss 12#%/%/; $($1,8) %1 #''0:$ (0. 10 ,=9,/4 $08, ,=12# &#'02%,$ #/4 ?.89 .9 1*, 8,1#30'%& 2#1, :%1*0.1 #44%/; %/ #/ ,=12# :02C0.16 A/ 1*, 12#%/%/; $&*,4.',) %1 %$ %/4%,4 1*#1 (0. 9,2-028 JAA7 0/&, 9,2 :,,C6 A- (0. #2, -,,'%/; +,2( #83%1%0.$) (0. &#/ 1*20: %/ #/ ,=12# $,$$%0/ 0/ G./4#($6 [9 10 (0.6 J,2, #2, (0.2 Final Phase Fat Loss JAA7 :02C0.1$`

Work (sec)

Rest (sec)

Work(sec)

Rest (sec)

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ki

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1'2, NTN


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Active Recovery Cardio A1 %$ +,2( &',#2 3( /0: 1*#1 :*%', 1*, Final Phase Fat Loss 12#%/%/; $($1,8 %$ %/&2,4%3'( ,--,&1%+,) %1 %$ #'$0 4,8#/4%/; #/4 1#=%/;6 ",&#.$, 0- 1*#1) %15$ /,&,$$#2( 1*#1 :, 40 802, 10 -#&%'%1( 2,&0+,2( 1*#/ ?.$1 ',#+, 1*, ;(8 #/4 *%1 1*, &0.&*6

A/$1,#4) FPFL .$,$ # +,2( 8%'4 -028 0- #&1%+, 2,&0+,2(6

Simply, I want you to walk. (I know; this is complicated.) >-1,2 SQS<@ GAMRcS :,%;*1 12#%/%/; :02C0.1) #/4 #1 $08, 90%/1 0/ SQS<@ GAMRcS 0-- 4#() A :#/1 (0. 10 :#'C -02 ni 8%/.1,$6 W*,1*,2 %15$ 0/ # 12,#48%'') 02 0.1$%4, 02 %/ &%2&',$ #20./4 (0.2 *0.$,I A 2,#''( 40/51 ,6 E.$1 40 %16 @0. &#/ #'$0 2%4, # 3%C, 02 ?.89 $08, 209,6 E.$1 ni 8%/.1,$ 0- $'0:) ,#$( 80+,8,/16

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1'2, NT3


(0. ;,1 10 1*0$, 8.$&',$ 1*#1 #2, $02,) 1*, -#$1 1*,(5'' 2,&0+,26 G0 %- (0.2 #28$ #2, $02, ?.$1 3#/; 0.1 # -,: 9.$*X.9$ 02 ?.$1 40 $08, +,2( '%;*1 :,%;*1 3%&,9 &.2'$6 @0. &#/ ,+,/ 40 1*%$ :,%;*1$ -2,,6

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1'2, NTD


J0:,+,2) :*%', A ./4,2$1#/4 1*#1 (0. :#/1 %4,#' 2,$.'1$) A #'$0 ./4,2$1#/4 1*#1 :, 40/51 '%+, %/ #/ %4,#' :02'46 A/ # :02'4 1*#1 %$ niia %4,#') A54 *#+, (0. 80/%102%/; (0.2 2,&0+,2( #/4 12#%/%/; #$ $00/ #$ (0. -,'1 #3',6 A/ # :02'4 1*#1 %$ mra) A54 *#+, (0. 12#%/%/; \ 4#($ 9,2 :,,C #&&024%/; 10 1*, Sd>T7 $&*,4.', 1*#1 A *#+, 920+%4,46 M0:) 0- &0.2$,) 0.2 :02'4 %$ /,%1*,2 niia %4,#' /02 %$ %1 ,+,/ mra %4,#'6 >/4 A ./4,2$1#/4 1*#16 W*%&* %$ :*( A *#+, ;%+,/ (0. # -,: 091%0/$ -02 *0: 10 $,1 .9 #/4 -0''0: 1*, 920;2#86 @0. $,,) A 1*%/C 1*#1 12#%/%/; 920;2#8$ #2, 80$1 ,--,&1%+, :*,/ (0. #2, #3', 10 #&1.#''( eZ 1*,8 :%1*0.1 42%+%/; (0.2$,'- &089',1,'( %/$#/, g#/4 A 3,'%,+, 1*#1 -.''(6 A- (0.52, /01 #3', 10 -0''0: 1*, $&*,4.', A ;#+, (0.) #/4 (0. :022( #/4 $12,$$ #30.1 1*#1) 1*, 920;2#8 #$ # :*0', :%'' 3, ',$$ ,--,&1%+, 1*#/ %- (0. *#4 # 9'#/ 1*#1 :02C,4 -02 @Z[< '%-,6 70 1*#1 ,/4) A *#+, 920+%4,4 7JcGZ ./4,2$1#/4 1*#1 1*%$ %$ /01 #':#($ $.%1#3', -02 9,09', :*0 2,H.%2, # '01 $12.&1.2, #/4 $%8%'#2%1( -208 :,,C 10 :,,C6 7*, 0/'( 4#( (0. :%'' /,+,2 12#%/ 0/ %$ G[Me>@6 O<" 6"SCMY 6S<"Y`a" %$ $1%'' iT412@ 9,2 :,,C) 3.1 # 3%1 802, ]$1#1%&^ %/ %15$ $12.&1.2,6 70 1*#1 ,/4) %- (0. &*00$, 10 -0''0: 1*%$ $&*,4.',) 1*, :02C0.1$ :%'' $1%'' 201#1, 1*20.;*0.1 1*, :,,C6 JZWSQS<) 1*, 12#%/%/; 4#($ 1*,8$,'+,$ :%'' MZ7 &*#/;,6 A/ 1*%$ $&*,4.',) (0. :%'' 3, 12#%/%/; 1*, $#8, \ 4#($ 9,2 :,,C) *2*34 :,,C6

"""#$%&'()*+(,--./-+,&-#0%&

1'2, NTG


A/ 1*%$ $&*,4.',) (0.2 K:,%;*1L 12#%/%/; 4#($ :%'' 3,` P0/4#() 7.,$4#() 7*.2$4#() #/4 F2%4#(6 @0. :%'' *#+, :,,C,/4$ 0--) $#+, -02 %06 MCO" P @3+D/4 2+D -$ 1-/$ )+ )81'% +% *$$9$%4@. 1%+)3$8 +7)'+% '@ >+%412. OD$@412. O3D8@412. 1%4 61)D84125 G+D8 K1//=

– 4-Days,

Scheduling Option

Rotating

Fat Loss

V7? a%7,*,*:

Mon

Tue

Wed

Thur

Fri

Sat

Sun

e(/#8%& W02C0.1 n

c#&1%& >&%4 :02C0.1 n

CFF

e,/$%1( W02C0.1 n

G12,/;1* W02C0.1 n

CFF

Fat Loss

C'/ P7'*(*(2

Mon

Tue

Wed

Thur

Fri

Sat

e,/$%1( W02C0.1 k

e(/#8%& W02C0.1 k

CFF

c#&1%& >&%4 W02C0.1 k

JAA7 T#24%0

G12,/;1* W02C0.1 k

#

Sun CFF

Fat Loss

V7? a%7,*,*:

Mon

Tue

Wed

Thur

Fri

Sat

e(/#8%& W02C0.1 h

CFF

c#&1%& >&%4 W02C0.1 h

G12,/;1* W02C0.1 h

ZFF

e,/$%1( W02C0.1 h >Me JAA7 T#24%0

Sun CFF

Fat Loss

V7? a%7,*,*:

Mon

Tue

Wed

Thur

Fri

Sat

Sun

JAA7 T#24%0

e(/#8%& W02C0.1 \

e,/$%1( W02C0.1 \

CFF

G12,/;1* W02C0.1 \

c#&1%& >&%4 W02C0.1 \

CFF

Fat Loss

V7? a%7,*,*:

Mon

Tue

Wed

Thur

Fri

Sat

Sun

G12,/;1* W02C0.1 Y

CFF

e(/#8%& W02C0.1 Y

JAA7 T#24%0

e,/$%1( W02C0.1 Y

c#&1%& >&%4 W02C0.1 Y

CFF

"""#$%&'()*+(,--./-+,&-#0%&

1'2, NTH


Fat Loss

V7? a%7,*,*:

Mon

Tue

Wed

Thur

Fri

Sat

Sun

c#&1%& >&%4 W02C0.1 q

e(/#8%& W02C0.1 q

JAA7 T#24%0

CFF

e,/$%1( W02C0.1 q

G12,/;1* W02C0.1 q

– 4-Days,

Scheduling Option

Static

Fat Loss

V7? a%7,*,*:

Mon

Tue

Wed

Thur

Fri

Sat

Sun

e(/#8%& W02C0.1 n

c#&1%& >&%4 :02C0.1 n

CFF

e,/$%1( W02C0.1 n

G12,/;1* W02C0.1 n

CFF

Fat Loss

C'/ P7'*(*(2

Mon

Tue

Wed

Thur

Fri

Sat

e,/$%1( W02C0.1 k

e(/#8%& W02C0.1 k

CFF

c#&1%& >&%4 W02C0.1 k

G12,/;1* W02C0.1 k

#

Sun CFF

Fat Loss

V7? a%7,*,*:

Mon

Tue

Wed

Thur

Fri

Sat

e(/#8%&

c#&1%& >&%4 W02C0.1 h

CFF

G12,/;1* W02C0.1 h

e,/$%1( W02C0.1 h >Me JAA7 T#24%0

ZFF

W02C0.1 h

Sun CFF

Fat Loss

V7? a%7,*,*:

Mon

Tue

Wed

Thur

Fri

Sat

Sun

JAA7 T#24%0 >Me c#&1%& >&%4 W02C0.1 \

e(/#8%& W02C0.1 \

CFF

e,/$%1( W02C0.1 \

G12,/;1* W02C0.1 \

CFF

CFF

Fat Loss

V7? a%7,*,*:

Mon

Tue

Wed

Thur

Fri

Sat

Sun

G12,/;1* W02C0.1 Y

e(/#8%&

CFF

e,/$%1( W02C0.1 Y

c#&1%& >&%4 W02C0.1 Y

CFF

W02C0.1 Y

"""#$%&'()*+(,--./-+,&-#0%&

1'2, NTI


Fat Loss

V7? a%7,*,*:

Mon

Tue

Wed

Thur

Fri

Sat

c#&1%& >&%4 W02C0.1 q

e(/#8%& W02C0.1 q

JAA7 T#24%0

e,/$%1( W02C0.1 q

G12,/;1* W02C0.1 q

CFF

"""#$%&'()*+(,--./-+,&-#0%&

Sun

1'2, NTK


– 3-Days,

Scheduling Option

Static

Fat Loss

V7? a%7,*,*:

Mon

Tue

Wed

Thur

Fri

Sat

Sun

e(/#8%& W02C0.1 n

ZFF

c#&1%& >&%4 :02C0.1 n

CFF

e,/$%1( W02C0.1 n

CFF

Fat Loss

V7? a%7,*,*:

Mon

Tue

Wed

Thur

Fri

Sat

Sun

G12,/;1* W02C0.1 n

ZFF

e,/$%1( W02C0.1 k

ZFF

e(/#8%& W02C0.1 k

CFF

Fat Loss

C'/ P7'*(*(2

Mon

Tue

Wed

Thur

Fri

Sat

c#&1%& >&%4 W02C0.1 k

CFF

G12,/;1* W02C0.1 k

CFF

e(/#8%&

$

Sun CFF

W02C0.1 h

Fat Loss

V7? a%7,*,*:

Mon

Tue

Wed

Thur

Fri

Sat

c#&1%& >&%4 W02C0.1 h

ZFF

G12,/;1* W02C0.1 h

ZFF

e,/$%1( W02C0.1 h >Me JAA7 T#24%0

CFF

Sun CFF

Fat Loss

V7? a%7,*,*:

Mon

Tue

Wed

Thur

Fri

Sat

JAA7 T#24%0 >Me

CFF

e(/#8%& W02C0.1 \

CFF

e,/$%1( W02C0.1 \

c#&1%& >&%4 W02C0.1 \

Sun CFF

Fat Loss

V7? a%7,*,*:

Mon

Tue

Wed

Thur

Fri

Sat

G12,/;1* W02C0.1 \

ZFF

e(/#8%&

ZFF

e,/$%1( W02C0.1 Y

W02C0.1 Y

Sun

Fat Loss

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Fpfl2 Training Manual Complete

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