Strong Like Never Before Transform your life in 12 weeks

Table of contents :
#1 Cover
Title
Disclaimers
Prepare To Transform Your Life
Foreword
Introduction
Believe
Week 1
Workout Plan
HIIT High Intensity Interval Training and Abs
Supplements
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Week 9
Week 10
Week 11
Week 12
Transform Your Nutrition
Nutrition Plan
Conclusion
About the Author
Special Thanks
Credits

Citation preview

STRONG LIKE NEVER BEFORE Transform your life in 12 weeks

Ta ke s h i F u j i w a r a 藤原武

© M M X X All Rights Reserved. No part of this book may be given away, sold, shared, or circulated in any manner whatsoever without written permission by the copyright holder.

RECOMMENDATIONS:

The nutrition program presented here shows a suggested number of calories that should be adjusted individually and evaluated according to your own height, weight, age, and physical activity among other factors. Please consult with your physician whether this program is right for you before following this program. DISCLAIMERS:

Before beginning any fitness program or engaging with this program, it is important that you consult with your physician. Do not start this fitness program if your physician advises against it. By engaging in the exercises and nutritional plan detailed in this program, you agree that you do so at your own risk, releasing the author from any claims. The author and publisher of this book are not responsible in any manner whatsoever for any injury that may occur through following the instructions contained in this material. The author is not a medical health practitioner, rather a coach, mentor and guide for your own health and fitness goals. By voluntarily participating in this program, you alone are solely responsible for your own results. We make no guarantee of the level of success you will experience.

PREPARE TO TRANSFORM YOUR LIFE

STRONG LIKE NEVER BEFORE

STRONG LIKE NEVER BEFORE/TAKESHI FUJIWARA OLY

FOREWORD

,

,

,

,

STRONG LIKE NEVER BEFORE/Takeshi Fujiwara OLY

INTRODUCTION

W

elcome and prepare for this great adventure

that will take you to a whole new fitness level! I want to congratulate you for taking a step towards a stronger and healthier you. The program in this book is a 12 week program that focuses on getting you fitter and stronger. Whether you want to improve your fitness level working out along an Olympic athlete or whether you want to develop a base for serious training and become one, this program is for you.! Athletic and fitness development require practic in a steady and consistent way. ur amazing bodies wor to adapt to stress we put on them when we work out. , , , , ,

STRONG LIKE NEVER BEFORE/Takeshi Fujiwara OLY

GOAL As an Olympic athlete I’ve discovered the importance of setting goals in order to achieve them! That’s great news since you’ve also decided to reach your fitness goal in this 12 week program.!

BELIEVE It’s your moment to vision yourself of how you’ll feel and of how you’ll see yourself once you’ve accomplished this program! Whether your goal is to become an Olympic athlete in 4 years or whether your goal is to become the best version of yourself, you have to believe you can do it. Now that you’ve taken the initiative to take on this challenge and believe in yourself, all you have to do is stick to the plan. If you believe you can, you can! Let’s get started!

STAGE 1 WEEK 1

LOVE OTHERS AS YOURSELF

LOVE

12 WEEK PROGRAM TO TRANSFORM YOUR BODY

PLAN The length of the workout plan in this book is 12 weeks using the periodization approach. In this workout plan, we'll be starting with relatively heavy weights and finishing with light weights over time, while gaining muscle strength and stamina. The purpose of combining heavy and light weightlifting is to help our bodies grow and build muscle and strength while burning fat with this systematic training program. Make sure to properly warm up before every workout with at least 10 to 20 minutes of light jogging or running and incorporate active flexibility exercises for all your body. The periodized program is made up of 4 stages. Each stage is made up of 3 micro stages. Each micro stage lasts 1 week, and each week has 6 workouts. There are 3 days of lifting heavy weights and 3 days of lifting light weights for a total of 12 weeks. Micro Stage 1: First 3 days 10 reps heavy, next 3 days 15 reps light. Micro Stage 2: First 3 days 8 reps heavy, next 3 days 20 reps light. Micro Stage 3: First 3 days 5 reps heavy, next 3 days 30 reps light.

HIIT TRAINING (HIGH INTENSITY INTERVAL) THE HIGH INTENSITY INTERVAL TRAINING (HIIT) IN THIS PROGRAM IS CRITICAL. HIIT CARDIO INVOLVES SHORT PERIODS OF HIGH INTENSITY EXERCISE (45-60 SECONDS) FOLLOWED BY 1-2 MINUTES OF LOW INTENSITY EXERCISE, ALTERNATING BETWEEN BOTH UNTIL THE END OF A WORKOUT SESSION.

CORE TRAINING

TO HAVE VISIBLE ABS, ONE MUST CONSISTENTLY STICK TO A DIET AND HIGH INTENSITY INTERVAL TRAINING (HIIT). BUT IN ORDER TO HAVE A STRONG CORE AND DEVELOP AB MUSCLES, ONE MUST TRAIN THEM TOO. THEREFORE, CORE EXERCISES WILL NEED TO BE PERFORMED AFTER WEIGHT TRAINING SESSIONS.

STAGE 1 WORKOUT MICRO STAGE 1 WEEK 1 MONDAY (CHEST TRICEPS ABS) 2) LEVERAGE INCLINE CHEST PRESS: 3 SETS 10 REPS

1) BENCH PRESS: 4 SETS 10 REPS

VIDEO

VIDEO

https://vimeo.com/459589130/b77c77efe7

https://vimeo.com/459588688/21e4f1880b 3) DECLINE CHEST PRESS: 3 SETS 10 REPS

4) DIPS: 4 SETS 10 REPS

VIDEO

VIDEO

https://vimeo.com/459588938/f873698006

https://vimeo.com/459588859/d02ef9422f 5) EZ BAR SKULL CRUSHER: 4 SETS 10 REPS

6) CABLE CRUNCH: 4 SETS 10 REPS

VIDEO

VIDEO

https://vimeo.com/459588768/52180469ce

https://vimeo.com/459588985/e51be35853

7) HANGING KNEE RAISE: 4 SETS 10 REPS

VIDEO

https://vimeo.com/459589071/021b28ff78

STAGE 1 WORKOUT MICRO STAGE 1 WEEK 1 TUESDAY (SHOULDERS LEGS CALVES) 1) BARBELL SHOULDER PRESS: 4 SETS 10 REPS

VIDEO

https://vimeo.com/459589175/7af30a6ef6 3) SEATED DUMBBELL SHRUG: 3 SETS 10 REPS

VIDEO

https://vimeo.com/459589369/71cfb89f0a 5) ROMANIAN DEADLIFT: 3 SETS 10 REPS

VIDEO

https://vimeo.com/459589329/e3ea87d110 7) SEATED CALF RAISE: 3 SETS 10 REPS

VIDEO

https://vimeo.com/459589694/9c1a014c06

2) DUMBBELL SHOULDER PRESS: 3 SETS 10 REPS

VIDEO

https://vimeo.com/459589237/40b1d7c181 4) SQUATS: 4 SETS 10 REPS

VIDEO

https://vimeo.com/459589405/fcd474bb7e 6) WALKING LUNGES: 3 SETS 10 REPS

VIDEO

https://vimeo.com/459589776/b5bd65403b 8) STANDING CALF RAISE: 3 SETS 10 REPS

VIDEO

https://vimeo.com/459589483/cbbc09466a

STAGE 1 WORKOUT MICRO STAGE 1 WEEK 1 WEDNESDAY (BACK TRAPS BICEPS HIIT) 1) BARBELL BENT OVER ROW: 4 SETS 10 REPS

VIDEO

https://vimeo.com/459589975/1790d7d554 3) SEATED HAMMER STRENGTH ONE ARM ROW: 3 SETS 10 REPS

VIDEO

https://vimeo.com/459590338/bb3b16231d 5) STANDING ALTERNATING DUMBBELL CURL: 3 SETS 10 REPS

VIDEO

https://vimeo.com/459590549/b7439f592f

7) SEATED REVERSE GRIP BARBELL CURL: 3 SETS 10 REPS

VIDEO

https://vimeo.com/459590448/96540bd22c

2) DUMBBELL ONE ARM BENT OVER ROW: 3 SETS 10 REPS

VIDEO

https://vimeo.com/459590097/66202c55dc 4) BARBELL SHRUG: 4 SETS 10 REPS

VIDEO

https://vimeo.com/459590028/f0fd89ced8 6) SEATED EZ BAR PREACHER CURL: 3 SETS 10 REPS

VIDEO

https://vimeo.com/459590300/ddad3f9e71

8) HIIT: RUNNING 20 MINUTES ON THE TREADMILL (60 SECONDS HIGH, 60 SECONDS SLOW)

VIDEO

https://vimeo.com/459590172/5657478493

STAGE 1 WORKOUT MICRO STAGE 1 WEEK 1 THURSDAY (CHEST TRICEPS ABS) 1) HIGH CABLE CROSSOVER: 3 SETS 15 REPS

VIDEO

https://vimeo.com/459590842/5065e4e0f7 3) INCLINE DUMBBELL FLY: 3 SETS 15 REPS

VIDEO

https://vimeo.com/459590952/d362162474 5) TRICEP PRESS DOWN: 3 SETS 15 REPS

VIDEO

https://vimeo.com/459591072/30e9cf362b

7) AB ROLLER: 3 SETS 15 REPS

VIDEO

https://vimeo.com/459590599/4f2c210e8f

2) FLY PEC MACHINE: 3 SETS 15 REPS

VIDEO

https://vimeo.com/459590727/add6356dfb 4) OVERHEAD DUMBBELL EXTENSION: 3 SETS 15 REPS

VIDEO

https://vimeo.com/459591008/a4d5dfc607 6) CABLE ROPE OVERHEAD TRICEP EXTENSION: 3 SETS 15 REPS

VIDEO

https://vimeo.com/459590672/bd20ab59a2

8) HIGH CABLE CORE TWIST: 3 SETS 15 REPS

VIDEO

https://vimeo.com/459590776/35eb945ee1

STAGE 1 WORKOUT MICRO STAGE 1 WEEK 1 FRIDAY (SHOULDERS LEGS CALVES) 1) BARBELL FRONT RAISE: 3 SETS 15 REPS

2) DUMBBELL LATERAL RAISE: 3 SETS 15 REPS

VIDEO

VIDEO

https://vimeo.com/459591200/413c2be36b

https://vimeo.com/459591141/3e1a13bd28 3) INCLINE DUMBBELL LATERAL RAISE: 3 SETS 15 REPS

4) LEG EXTENSION: 4 SETS 15 REPS

VIDEO

VIDEO

https://vimeo.com/459591353/d078c20930

https://vimeo.com/459591261/de18a18c6b

6) STANDING CALF RAISE: 3 SETS 15 REPS

5) LEG CURL: 4 SETS 15 REPS

VIDEO

VIDEO

https://vimeo.com/459591507/f3be1e7c05

https://vimeo.com/459591301/69edd4e058

7) SEATED CALF RAISE: 3 SETS 15 REPS

VIDEO

https://vimeo.com/459591426/f9010de9dd

STAGE 1 WORKOUT MICRO STAGE 1 WEEK 1 SATURDAY (BACK TRAPS BICEPS) 2) SINGLE ARM SIDEWAYS LAT PULLDOWN: 3 SETS 15 REPS

1) LAT PULLDOWN: 3 SETS 15 REPS

VIDEO

VIDEO

https://vimeo.com/459591668/df9c0b6801

https://vimeo.com/459591851/02c465d3bc

3) STRAIGHT ARM PULLDOWN: 3 SETS 15 REPS

4) SEATED DUMBBELL SHRUG: 4 SETS 15 REPS

VIDEO

VIDEO

https://vimeo.com/459591952/5246654ccf

https://vimeo.com/459591789/a6ec8e2ecb

5) INCLINE DUMBBELL CURL: 3 SETS 15 REPS

VIDEO

6) ROPE CABLE CURL: 3 SETS 15 REPS

VIDEO

https://vimeo.com/459591593/392ab98ebb

https://vimeo.com/459591709/93188db4e1

7) STANDING ALTERNATING DUMBBELL CURL: 3 SETS 15 REPS

VIDEO

https://vimeo.com/459591890/62d489c39a

DON'T WORRY BE HAPPY

STAGE 1 WEEK 2

STRONG LIKE NEVER BEFORE

JOY

HIIT TRAINING (HIGH INTENSITY INTERVAL) THE HIGH INTENSITY INTERVAL TRAINING (HIIT) IN THIS PROGRAM IS CRITICAL. HIIT CARDIO INVOLVES SHORT PERIODS OF HIGH INTENSITY EXERCISE (45-60 SECONDS) FOLLOWED BY 1-2 MINUTES OF LOW INTENSITY EXERCISE, ALTERNATING BETWEEN BOTH UNTIL THE END OF A WORKOUT SESSION.

CORE TRAINING

TO HAVE VISIBLE ABS, ONE MUST CONSISTENTLY STICK TO A DIET AND HIGH INTENSITY INTERVAL TRAINING (HIIT). BUT IN ORDER TO HAVE A STRONG CORE AND DEVELOP AB MUSCLES, ONE MUST TRAIN THEM TOO. THEREFORE, CORE EXERCISES WILL NEED TO BE PERFORMED AFTER WEIGHT TRAINING SESSIONS.

STAGE 1 WORKOUT MICRO STAGE 2 WEEK 2 MONDAY (CHEST TRICEPS ABS) 2) LEVERAGE INCLINE CHEST PRESS: 3 SETS 8 REPS

1) BENCH PRESS: 4 SETS 8 REPS

VIDEO

https://vimeo.com/459588688/21e4f1880b 3) DECLINE CHEST PRESS: 3 SETS 8 REPS

VIDEO

https://vimeo.com/459589130/b77c77efe7 4) DIPS: 4 SETS 8 REPS

VIDEO

https://vimeo.com/459588859/d02ef9422f

VIDEO

https://vimeo.com/459588938/f873698006

5) EZ BAR SKULL CRUSHER: 4 SETS 8 REPS

6) CABLE CRUNCH: 4 SETS 8 REPS

VIDEO

VIDEO

https://vimeo.com/459588985/e51be35853

https://vimeo.com/459588768/52180469ce

7) HANGING KNEE RAISE: 4 SETS 8 REPS

VIDEO

https://vimeo.com/459589071/021b28ff78

STAGE 1 WORKOUT MICRO STAGE 2 WEEK 2 TUESDAY (SHOULDERS LEGS CALVES) 1) BARBELL SHOULDER PRESS: 4 SETS 8 REPS

VIDEO

https://vimeo.com/459589175/7af30a6ef6

2) DUMBBELL SHOULDER PRESS: 3 SETS 8 REPS

VIDEO

https://vimeo.com/459589237/40b1d7c181

3) SEATED DUMBBELL SHRUG: 3 SETS OF 8 REPS 4) SQUATS: 4 SETS 8 REPS

VIDEO

https://vimeo.com/459589369/71cfb89f0a 5) ROMANIAN DEADLIFT: 3 SETS 8 REPS

VIDEO

https://vimeo.com/459589329/e3ea87d110 7) SEATED CALF RAISE: 3 SETS 8 REPS

VIDEO

https://vimeo.com/459589694/9c1a014c06

VIDEO

https://vimeo.com/459589405/fcd474bb7e 6) WALKING LUNGES: 3 SETS 8 REPS

VIDEO

https://vimeo.com/459589776/b5bd65403b 8) STANDING CALF RAISE: 3 SETS 8 REPS

VIDEO

https://vimeo.com/459589483/cbbc09466a

STAGE 1 WORKOUT MICRO STAGE 2 WEEK 2 WEDNESDAY (BACK TRAPS BICEPS HIIT) 1) BARBELL BENT OVER ROW: 4 SETS 8 REPS

VIDEO

https://vimeo.com/459589975/1790d7d554 3) SEATED HAMMER STRENGTH ONE ARM ROW: 3 SETS 8 REPS

VIDEO

https://vimeo.com/459590338/bb3b16231d 5) STANDING ALTERNATING DUMBBELL CURL: 3 SETS 8 REPS

VIDEO

https://vimeo.com/459590549/b7439f592f

7) SEATED REVERSE GRIP BARBELL CURL: 3 SETS 8 REPS

VIDEO

https://vimeo.com/459590448/96540bd22c

2) DUMBBELL ONE ARM BENT OVER ROW: 3 SETS 8 REPS

VIDEO

https://vimeo.com/459590097/66202c55dc 4) BARBELL SHRUG: 4 SETS 8 REPS

VIDEO

https://vimeo.com/459590028/f0fd89ced8 6) SEATED EZ BAR PREACHER CURL: 3 SETS 8 REPS

VIDEO

https://vimeo.com/459590300/ddad3f9e71

8) HIIT: RUNNING 20 MINUTES ON THE TREADMILL (60 SECONDS HIGH, 60 SECONDS SLOW)

VIDEO

https://vimeo.com/459590172/5657478493

STAGE 1 WORKOUT MICRO STAGE 2 WEEK 2 THURSDAY (CHEST TRICEPS ABS) 1) HIGH CABLE CROSSOVER: 3 SETS 20 REPS

VIDEO

https://vimeo.com/459590842/5065e4e0f7 3) INCLINE DUMBBELL FLY: 3 SETS 20 REPS

VIDEO

https://vimeo.com/459590952/d362162474 5) TRICEP PRESS DOWN: 3 SETS 20 REPS

VIDEO

https://vimeo.com/459591072/30e9cf362b 7) AB ROLLER: 3 SETS 20 REPS

VIDEO

https://vimeo.com/459590599/4f2c210e8f

2) FLY PEC MACHINE: 3 SETS 20 REPS

VIDEO

https://vimeo.com/459590727/add6356dfb 4) OVERHEAD DUMBBELL EXTENSION: 3 SETS 20 REPS

VIDEO

https://vimeo.com/459591008/a4d5dfc607 6) CABLE ROPE OVERHEAD TRICEP EXTENSION: 3 SETS 20 REPS

VIDEO

https://vimeo.com/459590672/bd20ab59a2 8) HIGH CABLE CORE TWIST: 3 SETS 20 REPS

VIDEO

https://vimeo.com/459590776/35eb945ee1

STAGE 1 WORKOUT MICRO STAGE 2 WEEK 2 FRIDAY (SHOULDERS LEGS CALVES) 1) BARBELL FRONT RAISE: 3 SETS 20 REPS

VIDEO

https://vimeo.com/459591141/3e1a13bd28 3) INCLINE DUMBBELL LATERAL RAISE: 3 SETS 20 REPS

2) DUMBBELL LATERAL RAISE: 3 SETS 20 REPS

VIDEO

https://vimeo.com/459591200/413c2be36b 4) LEG EXTENSION: 4 SETS 20 REPS

VIDEO

https://vimeo.com/459591261/de18a18c6b

VIDEO

https://vimeo.com/459591353/d078c20930 6) STANDING CALF RAISE: 3 SETS 20 REPS

5) LEG CURL: 4 SETS 20 REPS

VIDEO

https://vimeo.com/459591301/69edd4e058

VIDEO

https://vimeo.com/459591507/f3be1e7c05

7) SEATED CALF RAISE: 3 SETS 20 REPS

VIDEO

https://vimeo.com/459591426/f9010de9dd

STAGE 1 WORKOUT MICRO STAGE 2 WEEK 2 SATURDAY (BACK TRAPS BICEPS) 2) SINGLE ARM SIDEWAYS LAT PULLDOWN: 3 SETS 20 REPS

1) LAT PULLDOWN: 3 SETS 20 REPS

VIDEO

VIDEO

https://vimeo.com/459591668/df9c0b6801

https://vimeo.com/459591851/02c465d3bc

3) STRAIGHT ARM PULLDOWN: 3 SETS 20 REPS

4) SEATED DUMBBELL SHRUG:4 SETS 20 REPS

VIDEO

VIDEO

https://vimeo.com/459591952/5246654ccf

https://vimeo.com/459591789/a6ec8e2ecb

5) INCLINE DUMBBELL CURL: 3 SETS 20 REPS

VIDEO

6) ROPE CABLE CURL: 3 SETS 20 REPS

VIDEO

https://vimeo.com/459591593/392ab98ebb

https://vimeo.com/459591709/93188db4e1

7) STANDING ALTERNATING DUMBBELL CURL: 3 SETS 20 REPS

VIDEO

https://vimeo.com/459591890/62d489c39a

STAGE 1 WEEK 3

BREATHE IN, BREATHE OUT

STRONG LIKE NEVER BEFORE

PEACE

HIIT TRAINING (HIGH INTENSITY INTERVAL) THE HIGH INTENSITY INTERVAL TRAINING (HIIT) IN THIS PROGRAM IS CRITICAL. HIIT CARDIO INVOLVES SHORT PERIODS OF HIGH INTENSITY EXERCISE (45-60 SECONDS) FOLLOWED BY 1-2 MINUTES OF LOW INTENSITY EXERCISE, ALTERNATING BETWEEN BOTH UNTIL THE END OF A WORKOUT SESSION.

CORE TRAINING

TO HAVE VISIBLE ABS, ONE MUST CONSISTENTLY STICK TO A DIET AND HIGH INTENSITY INTERVAL TRAINING (HIIT). BUT IN ORDER TO HAVE A STRONG CORE AND DEVELOP AB MUSCLES, ONE MUST TRAIN THEM TOO. THEREFORE, CORE EXERCISES WILL NEED TO BE PERFORMED AFTER WEIGHT TRAINING SESSIONS.

STAGE 1 WORKOUT MICRO STAGE 3 WEEK 3 MONDAY (CHEST TRICEPS ABS) 2) LEVERAGE INCLINE CHEST PRESS: 3 SETS 5 REPS

1) BENCH PRESS: 4 SETS 5 REPS

VIDEO

VIDEO

https://vimeo.com/459589130/b77c77efe7

https://vimeo.com/459588688/21e4f1880b 3) DECLINE CHEST PRESS: 3 SETS 5 REPS

4) DIPS: 4 SETS 5 REPS

VIDEO

VIDEO

https://vimeo.com/459588859/d02ef9422f

https://vimeo.com/459588938/f873698006

5) EZ BAR SKULL CRUSHER: 4 SETS 5 REPS

6) CABLE CRUNCH: 4 SETS 5 REPS

VIDEO

VIDEO

https://vimeo.com/459588985/e51be35853

https://vimeo.com/459588768/52180469ce

7) HANGING KNEE RAISE: 4 SETS 8 REPS

VIDEO

https://vimeo.com/459589071/021b28ff78

STAGE 1 WORKOUT MICRO STAGE 3 WEEK 3 TUESDAY (SHOULDERS LEGS CALVES) 1) BARBELL SHOULDER PRESS: 4 SETS 5 REPS

VIDEO

https://vimeo.com/459589175/7af30a6ef6

2) DUMBBELL SHOULDER PRESS: 3 SETS 5 REPS

VIDEO

https://vimeo.com/459589237/40b1d7c181

3) SEATED DUMBBELL SHRUG: 3 SETS OF 5 REPS 4) SQUATS: 4 SETS 5 REPS

VIDEO

https://vimeo.com/459589369/71cfb89f0a 5) ROMANIAN DEADLIFT: 3 SETS 5 REPS

VIDEO

https://vimeo.com/459589329/e3ea87d110 7) SEATED CALF RAISE: 3 SETS 5 REPS

VIDEO

https://vimeo.com/459589694/9c1a014c06

VIDEO

https://vimeo.com/459589405/fcd474bb7e 6) WALKING LUNGES: 3 SETS 5 REPS

VIDEO

https://vimeo.com/459589776/b5bd65403b 8) STANDING CALF RAISE:: 3 SETS 5 REPS

VIDEO

https://vimeo.com/459589483/cbbc09466a

STAGE 1 WORKOUT MICRO STAGE 3 WEEK 3 WEDNESDAY (BACK TRAPS BICEPS HIIT) 1) BARBELL BENT OVER ROW: 4 SETS 5 REPS

VIDEO

https://vimeo.com/459589975/1790d7d554 3) SEATED HAMMER STRENGTH ONE ARM ROW: 3 SETS 5 REPS

VIDEO

https://vimeo.com/459590338/bb3b16231d

2) DUMBBELL ONE ARM BENT OVER ROW: 3 SETS 5 REPS

VIDEO

https://vimeo.com/459590097/66202c55dc 4) BARBELL SHRUG: 4 SETS 5 REPS

VIDEO

https://vimeo.com/459590028/f0fd89ced8

5) STANDING ALTERNATING DUMBBELL CURL: 3 SETS 5 REPS

6) SEATED EZ BAR PREACHER CURL: 3 SETS 5 REPS

VIDEO

VIDEO

https://vimeo.com/459590549/b7439f592f 7) SEATED REVERSE GRIP BARBELL CURL: 3 SETS 5 REPS

VIDEO

https://vimeo.com/459590448/96540bd22c

https://vimeo.com/459590300/ddad3f9e71 8) HIIT: RUNNING 20 MINUTES ON THE TREADMILL (60 SECONDS HIGH, 60 SECONDS SLOW)

VIDEO

https://vimeo.com/459590172/5657478493

STAGE 1 WORKOUT MICRO STAGE 3 WEEK 3 THURSDAY (CHEST TRICEPS ABS) 1) HIGH CABLE CROSSOVER: 3 SETS 30 REPS

VIDEO

https://vimeo.com/459590842/5065e4e0f7 3) INCLINE DUMBBELL FLY: 3 SETS 30 REPS

VIDEO

https://vimeo.com/459590952/d362162474 5) TRICEP PRESS DOWN: 3 SETS 30 REPS

VIDEO

https://vimeo.com/459591072/30e9cf362b 7) AB ROLLER: 3 SETS 30 REPS •

VIDEO

https://vimeo.com/459590599/4f2c210e8f

2) FLY PEC MACHINE: 3 SETS 30 REPS

VIDEO

https://vimeo.com/459590727/add6356dfb 4) OVERHEAD DUMBBELL EXTENSION: 3 SETS 30 REPS

VIDEO

https://vimeo.com/459591008/a4d5dfc607 6) CABLE ROPE OVERHEAD TRICEP EXTENSION: 3 SETS 30 REPS

VIDEO

https://vimeo.com/459590672/bd20ab59a2 8) HIGH CABLE CORE TWIST: 3 SETS 30 REPS

VIDEO

https://vimeo.com/459590776/35eb945ee1

STAGE 1 WORKOUT MICRO STAGE 3 WEEK 3 FRIDAY (SHOULDERS LEGS CALVES) 1) BARBELL FRONT RAISE: 3 SETS 30 REPS

2) DUMBBELL LATERAL RAISE: 3 SETS 30 REPS

VIDEO

VIDEO

https://vimeo.com/459591141/3e1a13bd28

https://vimeo.com/459591200/413c2be36b

3) INCLINE DUMBBELL LATERAL RAISE: 3 SETS 30 REPS

4) LEG EXTENSION: 4 SETS 30 REPS

VIDEO

VIDEO

https://vimeo.com/459591353/d078c20930

https://vimeo.com/459591261/de18a18c6b

6) STANDING CALF RAISE: 3 SETS 30 REPS

5) LEG CURL: 4 SETS 30 REPS

VIDEO

VIDEO

https://vimeo.com/459591301/69edd4e058

https://vimeo.com/459591507/f3be1e7c05

7) SEATED CALF RAISE: 3 SETS 30 REPS

VIDEO

https://vimeo.com/459591426/f9010de9dd

STAGE 1 WORKOUT MICRO STAGE 3 WEEK 3 SATURDAY (BACK TRAPS BICEPS) 2) SINGLE ARM SIDEWAYS LAT PULLDOWN: 3 SETS 30 REPS

1) LAT PULLDOWN: 3 SETS 30 REPS

VIDEO

VIDEO

https://vimeo.com/459591668/df9c0b6801

https://vimeo.com/459591851/02c465d3bc

3) STRAIGHT ARM PULLDOWN: 3 SETS 30 REPS

4) SEATED DUMBBELL SHRUG:4 SETS 30 REPS

VIDEO

VIDEO

https://vimeo.com/459591952/5246654ccf

https://vimeo.com/459591789/a6ec8e2ecb

5) INCLINE DUMBBELL CURL: 3 SETS 30 REPS

VIDEO

6) ROPE CABLE CURL: 3 SETS 30 REPS

VIDEO

https://vimeo.com/459591593/392ab98ebb

https://vimeo.com/459591709/93188db4e1

7) STANDING ALTERNATING DUMBBELL CURL: 3 SETS 30 REPS

VIDEO

https://vimeo.com/459591890/62d489c39a

STRONG LIKE NEVER BEFORE

PRACTICE MAKES PERFECT STAGE 2 WEEK 4

PATIENCE

HIIT TRAINING (HIGH INTENSITY INTERVAL) THE HIGH INTENSITY INTERVAL TRAINING (HIIT) IN THIS PROGRAM IS CRITICAL. HIIT CARDIO INVOLVES SHORT PERIODS OF HIGH INTENSITY EXERCISE (45-60 SECONDS) FOLLOWED BY 1-2 MINUTES OF LOW INTENSITY EXERCISE, ALTERNATING BETWEEN BOTH UNTIL THE END OF A WORKOUT SESSION.

CORE TRAINING

TO HAVE VISIBLE ABS, ONE MUST CONSISTENTLY STICK TO A DIET AND HIGH INTENSITY INTERVAL TRAINING (HIIT). BUT IN ORDER TO HAVE A STRONG CORE AND DEVELOP AB MUSCLES, ONE MUST TRAIN THEM TOO. THEREFORE, CORE EXERCISES WILL NEED TO BE PERFORMED AFTER WEIGHT TRAINING SESSIONS.

STAGE 2 WORKOUT MICRO STAGE 1 WEEK 4 MONDAY (CHEST TRICEPS ABS) 2) LEVERAGE INCLINE CHEST PRESS: 3 SETS 10 REPS

1) BENCH PRESS: 4 SETS 10 REPS

VIDEO

VIDEO

https://vimeo.com/459589130/b77c77efe7

https://vimeo.com/459588688/21e4f1880b 3) DECLINE CHEST PRESS: 3 SETS 10 REPS

4) DIPS: 4 SETS 10 REPS

VIDEO

VIDEO

https://vimeo.com/459588938/f873698006

https://vimeo.com/459588859/d02ef9422f 5) EZ BAR SKULL CRUSHER: 4 SETS 10 REPS

6) CABLE CRUNCH: 4 SETS 10 REPS

VIDEO

VIDEO

https://vimeo.com/459588768/52180469ce

https://vimeo.com/459588985/e51be35853

7) HANGING KNEE RAISE: 4 SETS 10 REPS

VIDEO

https://vimeo.com/459589071/021b28ff78

STAGE 2 WORKOUT MICRO STAGE 1 WEEK 4 TUESDAY (SHOULDERS LEGS CALVES) 1) BARBELL SHOULDER PRESS: 4 SETS 10 REPS

VIDEO

https://vimeo.com/459589175/7af30a6ef6 3) SEATED DUMBBELL SHRUG: 3 SETS 10 REPS

VIDEO

https://vimeo.com/459589369/71cfb89f0a 5) ROMANIAN DEADLIFT: 3 SETS 10 REPS

VIDEO

https://vimeo.com/459589329/e3ea87d110 7) SEATED CALF RAISE: 3 SETS 10 REPS

VIDEO

https://vimeo.com/459589694/9c1a014c06

2) DUMBBELL SHOULDER PRESS: 3 SETS 10 REPS

VIDEO

https://vimeo.com/459589237/40b1d7c181 4) SQUATS: 4 SETS 10 REPS

VIDEO

https://vimeo.com/459589405/fcd474bb7e 6) WALKING LUNGES: 3 SETS 10 REPS

VIDEO

https://vimeo.com/459589776/b5bd65403b 8) STANDING CALF RAISE: 3 SETS 10 REPS

VIDEO

https://vimeo.com/459589483/cbbc09466a

STAGE 2 WORKOUT MICRO STAGE 1 WEEK 4 WEDNESDAY (BACK TRAPS BICEPS HIIT) 1) BARBELL BENT OVER ROW: 4 SETS 10 REPS

VIDEO

https://vimeo.com/459589975/1790d7d554 3) SEATED HAMMER STRENGTH ONE ARM ROW: 3 SETS 10 REPS

VIDEO

https://vimeo.com/459590338/bb3b16231d 5) STANDING ALTERNATING DUMBBELL CURL: 3 SETS 10 REPS

VIDEO

https://vimeo.com/459590549/b7439f592f

7) SEATED REVERSE GRIP BARBELL CURL: 3 SETS 10 REPS

VIDEO

https://vimeo.com/459590448/96540bd22c

2) DUMBBELL ONE ARM BENT OVER ROW: 3 SETS 10 REPS

VIDEO

https://vimeo.com/459590097/66202c55dc 4) BARBELL SHRUG: 4 SETS 10 REPS

VIDEO

https://vimeo.com/459590028/f0fd89ced8 6) SEATED EZ BAR PREACHER CURL: 3 SETS 10 REPS

VIDEO

https://vimeo.com/459590300/ddad3f9e71

8) HIIT: RUNNING 20 MINUTES ON THE TREADMILL (60 SECONDS HIGH, 60 SECONDS SLOW)

VIDEO

https://vimeo.com/459590172/5657478493

STAGE 2 WORKOUT MICRO STAGE 1 WEEK 4 THURSDAY (CHEST TRICEPS ABS) 1) HIGH CABLE CROSSOVER: 3 SETS 15 REPS

VIDEO

https://vimeo.com/459590842/5065e4e0f7 3) INCLINE DUMBBELL FLY: 3 SETS 15 REPS

VIDEO

https://vimeo.com/459590952/d362162474 5) TRICEP PRESS DOWN: 3 SETS 15 REPS

VIDEO

https://vimeo.com/459591072/30e9cf362b

7) AB ROLLER: 3 SETS 15 REPS

VIDEO

https://vimeo.com/459590599/4f2c210e8f

2) FLY PEC MACHINE: 3 SETS 15 REPS

VIDEO

https://vimeo.com/459590727/add6356dfb 4) OVERHEAD DUMBBELL EXTENSION: 3 SETS 15 REPS

VIDEO

https://vimeo.com/459591008/a4d5dfc607 6) CABLE ROPE OVERHEAD TRICEP EXTENSION: 3 SETS 15 REPS

VIDEO

https://vimeo.com/459590672/bd20ab59a2

8) HIGH CABLE CORE TWIST: 3 SETS 15 REPS

VIDEO

https://vimeo.com/459590776/35eb945ee1

STAGE 2 WORKOUT MICRO STAGE 1 WEEK 4 FRIDAY (SHOULDERS LEGS CALVES) 1) BARBELL FRONT RAISE: 3 SETS 15 REPS

2) DUMBBELL LATERAL RAISE: 3 SETS 15 REPS

VIDEO

VIDEO

https://vimeo.com/459591200/413c2be36b

https://vimeo.com/459591141/3e1a13bd28 3) INCLINE DUMBBELL LATERAL RAISE: 3 SETS 15 REPS

4) LEG EXTENSION: 4 SETS 15 REPS

VIDEO

VIDEO

https://vimeo.com/459591353/d078c20930

https://vimeo.com/459591261/de18a18c6b

6) STANDING CALF RAISE: 3 SETS 15 REPS

5) LEG CURL: 4 SETS 15 REPS

VIDEO

VIDEO

https://vimeo.com/459591507/f3be1e7c05

https://vimeo.com/459591301/69edd4e058

7) SEATED CALF RAISE: 3 SETS 15 REPS

VIDEO

https://vimeo.com/459591426/f9010de9dd

STAGE 2 WORKOUT MICRO STAGE 1 WEEK 4 SATURDAY (BACK TRAPS BICEPS) 2) SINGLE ARM SIDEWAYS LAT PULLDOWN: 3 SETS 15 REPS

1) LAT PULLDOWN: 3 SETS 15 REPS

VIDEO

VIDEO

https://vimeo.com/459591668/df9c0b6801

https://vimeo.com/459591851/02c465d3bc

3) STRAIGHT ARM PULLDOWN: 3 SETS 15 REPS

4) SEATED DUMBBELL SHRUG: 4 SETS 15 REPS

VIDEO

VIDEO

https://vimeo.com/459591952/5246654ccf

https://vimeo.com/459591789/a6ec8e2ecb

5) INCLINE DUMBBELL CURL: 3 SETS 15 REPS

VIDEO

6) ROPE CABLE CURL: 3 SETS 15 REPS

VIDEO

https://vimeo.com/459591593/392ab98ebb

https://vimeo.com/459591709/93188db4e1

7) STANDING ALTERNATING DUMBBELL CURL: 3 SETS 15 REPS

VIDEO

https://vimeo.com/459591890/62d489c39a

STAGE 2 WEEK 5

GIVE SMILES, GIVE HOPE

STRONG LIKE NEVER BEFORE

KINDNESS

HIIT TRAINING (HIGH INTENSITY INTERVAL) THE HIGH INTENSITY INTERVAL TRAINING (HIIT) IN THIS PROGRAM IS CRITICAL. HIIT CARDIO INVOLVES SHORT PERIODS OF HIGH INTENSITY EXERCISE (45-60 SECONDS) FOLLOWED BY 1-2 MINUTES OF LOW INTENSITY EXERCISE, ALTERNATING BETWEEN BOTH UNTIL THE END OF A WORKOUT SESSION.

CORE TRAINING

TO HAVE VISIBLE ABS, ONE MUST CONSISTENTLY STICK TO A DIET AND HIGH INTENSITY INTERVAL TRAINING (HIIT). BUT IN ORDER TO HAVE A STRONG CORE AND DEVELOP AB MUSCLES, ONE MUST TRAIN THEM TOO. THEREFORE, CORE EXERCISES WILL NEED TO BE PERFORMED AFTER WEIGHT TRAINING SESSIONS.

STAGE 2 WORKOUT MICRO STAGE 2 WEEK 5 MONDAY (CHEST TRICEPS ABS) 2) LEVERAGE INCLINE CHEST PRESS: 3 SETS 8 REPS

1) BENCH PRESS: 4 SETS 8 REPS

VIDEO

https://vimeo.com/459588688/21e4f1880b 3) DECLINE CHEST PRESS: 3 SETS 8 REPS

VIDEO

https://vimeo.com/459589130/b77c77efe7 4) DIPS: 4 SETS 8 REPS

VIDEO

https://vimeo.com/459588859/d02ef9422f

VIDEO

https://vimeo.com/459588938/f873698006

5) EZ BAR SKULL CRUSHER: 4 SETS 8 REPS

6) CABLE CRUNCH: 4 SETS 8 REPS

VIDEO

VIDEO

https://vimeo.com/459588985/e51be35853

https://vimeo.com/459588768/52180469ce

7) HANGING KNEE RAISE: 4 SETS 8 REPS

VIDEO

https://vimeo.com/459589071/021b28ff78

STAGE 2 WORKOUT MICRO STAGE 2 WEEK 5 TUESDAY (SHOULDERS LEGS CALVES) 1) BARBELL SHOULDER PRESS: 4 SETS 8 REPS

VIDEO

https://vimeo.com/459589175/7af30a6ef6

2) DUMBBELL SHOULDER PRESS: 3 SETS 8 REPS

VIDEO

https://vimeo.com/459589237/40b1d7c181

3) SEATED DUMBBELL SHRUG: 3 SETS OF 8 REPS 4) SQUATS: 4 SETS 8 REPS

VIDEO

https://vimeo.com/459589369/71cfb89f0a 5) ROMANIAN DEADLIFT: 3 SETS 8 REPS

VIDEO

https://vimeo.com/459589329/e3ea87d110 7) SEATED CALF RAISE: 3 SETS 8 REPS

VIDEO

https://vimeo.com/459589694/9c1a014c06

VIDEO

https://vimeo.com/459589405/fcd474bb7e 6) WALKING LUNGES: 3 SETS 8 REPS

VIDEO

https://vimeo.com/459589776/b5bd65403b 8) STANDING CALF RAISE: 3 SETS 8 REPS

VIDEO

https://vimeo.com/459589483/cbbc09466a

STAGE 2 WORKOUT MICRO STAGE 2 WEEK 5 WEDNESDAY (BACK TRAPS BICEPS HIIT) 1) BARBELL BENT OVER ROW: 4 SETS 8 REPS

VIDEO

https://vimeo.com/459589975/1790d7d554 3) SEATED HAMMER STRENGTH ONE ARM ROW: 3 SETS 8 REPS

VIDEO

https://vimeo.com/459590338/bb3b16231d 5) STANDING ALTERNATING DUMBBELL CURL: 3 SETS 8 REPS

VIDEO

https://vimeo.com/459590549/b7439f592f

7) SEATED REVERSE GRIP BARBELL CURL: 3 SETS 8 REPS

VIDEO

https://vimeo.com/459590448/96540bd22c

2) DUMBBELL ONE ARM BENT OVER ROW: 3 SETS 8 REPS

VIDEO

https://vimeo.com/459590097/66202c55dc 4) BARBELL SHRUG: 4 SETS 8 REPS

VIDEO

https://vimeo.com/459590028/f0fd89ced8 6) SEATED EZ BAR PREACHER CURL: 3 SETS 8 REPS

VIDEO

https://vimeo.com/459590300/ddad3f9e71

8) HIIT: RUNNING 20 MINUTES ON THE TREADMILL (60 SECONDS HIGH, 60 SECONDS SLOW)

VIDEO

https://vimeo.com/459590172/5657478493

STAGE 2 WORKOUT MICRO STAGE 2 WEEK 5 THURSDAY (CHEST TRICEPS ABS) 1) HIGH CABLE CROSSOVER: 3 SETS 20 REPS

VIDEO

https://vimeo.com/459590842/5065e4e0f7 3) INCLINE DUMBBELL FLY: 3 SETS 20 REPS

VIDEO

https://vimeo.com/459590952/d362162474 5) TRICEP PRESS DOWN: 3 SETS 20 REPS

VIDEO

https://vimeo.com/459591072/30e9cf362b 7) AB ROLLER: 3 SETS 20 REPS

VIDEO

https://vimeo.com/459590599/4f2c210e8f

2) FLY PEC MACHINE: 3 SETS 20 REPS

VIDEO

https://vimeo.com/459590727/add6356dfb 4) OVERHEAD DUMBBELL EXTENSION: 3 SETS 20 REPS

VIDEO

https://vimeo.com/459591008/a4d5dfc607 6) CABLE ROPE OVERHEAD TRICEP EXTENSION: 3 SETS 20 REPS

VIDEO

https://vimeo.com/459590672/bd20ab59a2 8) HIGH CABLE CORE TWIST: 3 SETS 20 REPS

VIDEO

https://vimeo.com/459590776/35eb945ee1

STAGE 2 WORKOUT MICRO STAGE 2 WEEK 5 FRIDAY (SHOULDERS LEGS CALVES) 1) BARBELL FRONT RAISE: 3 SETS 20 REPS

VIDEO

https://vimeo.com/459591141/3e1a13bd28 3) INCLINE DUMBBELL LATERAL RAISE: 3 SETS 20 REPS

2) DUMBBELL LATERAL RAISE: 3 SETS 20 REPS

VIDEO

https://vimeo.com/459591200/413c2be36b 4) LEG EXTENSION: 4 SETS 20 REPS

VIDEO

https://vimeo.com/459591261/de18a18c6b

VIDEO

https://vimeo.com/459591353/d078c20930 6) STANDING CALF RAISE: 3 SETS 20 REPS

5) LEG CURL: 4 SETS 20 REPS

VIDEO

https://vimeo.com/459591301/69edd4e058

VIDEO

https://vimeo.com/459591507/f3be1e7c05

7) SEATED CALF RAISE: 3 SETS 20 REPS

VIDEO

https://vimeo.com/459591426/f9010de9dd

STAGE 2 WORKOUT MICRO STAGE 2 WEEK 5 SATURDAY (BACK TRAPS BICEPS) 2) SINGLE ARM SIDEWAYS LAT PULLDOWN: 3 SETS 20 REPS

1) LAT PULLDOWN: 3 SETS 20 REPS

VIDEO

VIDEO

https://vimeo.com/459591668/df9c0b6801

https://vimeo.com/459591851/02c465d3bc

3) STRAIGHT ARM PULLDOWN: 3 SETS 20 REPS

4) SEATED DUMBBELL SHRUG:4 SETS 20 REPS

VIDEO

VIDEO

https://vimeo.com/459591952/5246654ccf

https://vimeo.com/459591789/a6ec8e2ecb

5) INCLINE DUMBBELL CURL: 3 SETS 20 REPS

VIDEO

6) ROPE CABLE CURL: 3 SETS 20 REPS

VIDEO

https://vimeo.com/459591709/93188db4e1

https://vimeo.com/459591593/392ab98ebb

7) STANDING ALTERNATING DUMBBELL CURL: 3 SETS 20 REPS

VIDEO

https://vimeo.com/459591890/62d489c39a

STRONG LIKE NEVER BEFORE

WE REAP WHAT WE SOW

STAGE 2 WEEK 6

GOODNESS

HIIT TRAINING (HIGH INTENSITY INTERVAL) THE HIGH INTENSITY INTERVAL TRAINING (HIIT) IN THIS PROGRAM IS CRITICAL. HIIT CARDIO INVOLVES SHORT PERIODS OF HIGH INTENSITY EXERCISE (45-60 SECONDS) FOLLOWED BY 1-2 MINUTES OF LOW INTENSITY EXERCISE, ALTERNATING BETWEEN BOTH UNTIL THE END OF A WORKOUT SESSION.

CORE TRAINING

TO HAVE VISIBLE ABS, ONE MUST CONSISTENTLY STICK TO A DIET AND HIGH INTENSITY INTERVAL TRAINING (HIIT). BUT IN ORDER TO HAVE A STRONG CORE AND DEVELOP AB MUSCLES, ONE MUST TRAIN THEM TOO. THEREFORE, CORE EXERCISES WILL NEED TO BE PERFORMED AFTER WEIGHT TRAINING SESSIONS.

STAGE 2 WORKOUT MICRO STAGE 3 WEEK 6 MONDAY (CHEST TRICEPS ABS) 2) LEVERAGE INCLINE CHEST PRESS: 3 SETS 5 REPS

1) BENCH PRESS: 4 SETS 5 REPS

VIDEO

VIDEO

https://vimeo.com/459589130/b77c77efe7

https://vimeo.com/459588688/21e4f1880b 3) DECLINE CHEST PRESS: 3 SETS 5 REPS

4) DIPS: 4 SETS 5 REPS

VIDEO

VIDEO

https://vimeo.com/459588859/d02ef9422f

https://vimeo.com/459588938/f873698006

5) EZ BAR SKULL CRUSHER: 4 SETS 5 REPS

6) CABLE CRUNCH: 4 SETS 5 REPS

VIDEO

VIDEO

https://vimeo.com/459588985/e51be35853

https://vimeo.com/459588768/52180469ce

7) HANGING KNEE RAISE: 4 SETS 8 REPS

VIDEO

https://vimeo.com/459589071/021b28ff78

STAGE 2 WORKOUT MICRO STAGE 3 WEEK 6 TUESDAY (SHOULDERS LEGS CALVES) 1) BARBELL SHOULDER PRESS: 4 SETS 5 REPS

VIDEO

https://vimeo.com/459589175/7af30a6ef6

2) DUMBBELL SHOULDER PRESS: 3 SETS 5 REPS

VIDEO

https://vimeo.com/459589237/40b1d7c181

3) SEATED DUMBBELL SHRUG: 3 SETS OF 5 REPS 4) SQUATS: 4 SETS 5 REPS

VIDEO

https://vimeo.com/459589369/71cfb89f0a 5) ROMANIAN DEADLIFT: 3 SETS 5 REPS

VIDEO

https://vimeo.com/459589329/e3ea87d110 7) SEATED CALF RAISE: 3 SETS 5 REPS

VIDEO

https://vimeo.com/459589694/9c1a014c06

VIDEO

https://vimeo.com/459589405/fcd474bb7e 6) WALKING LUNGES: 3 SETS 5 REPS

VIDEO

https://vimeo.com/459589776/b5bd65403b 8) STANDING CALF RAISE:: 3 SETS 5 REPS

VIDEO

https://vimeo.com/459589483/cbbc09466a

STAGE 2 WORKOUT MICRO STAGE 3 WEEK 6 WEDNESDAY (BACK TRAPS BICEPS HIIT) 1) BARBELL BENT OVER ROW: 4 SETS 5 REPS

VIDEO

https://vimeo.com/459589975/1790d7d554 3) SEATED HAMMER STRENGTH ONE ARM ROW: 3 SETS 5 REPS

VIDEO

https://vimeo.com/459590338/bb3b16231d

2) DUMBBELL ONE ARM BENT OVER ROW: 3 SETS 5 REPS

VIDEO

https://vimeo.com/459590097/66202c55dc 4) BARBELL SHRUG: 4 SETS 5 REPS

VIDEO

https://vimeo.com/459590028/f0fd89ced8

5) STANDING ALTERNATING DUMBBELL CURL: 3 SETS 5 REPS

6) SEATED EZ BAR PREACHER CURL: 3 SETS 5 REPS

VIDEO

VIDEO

https://vimeo.com/459590549/b7439f592f 7) SEATED REVERSE GRIP BARBELL CURL: 3 SETS 5 REPS

VIDEO

https://vimeo.com/459590448/96540bd22c

https://vimeo.com/459590300/ddad3f9e71 8) HIIT: RUNNING 20 MINUTES ON THE TREADMILL (60 SECONDS HIGH, 60 SECONDS SLOW)

VIDEO

https://vimeo.com/459590172/5657478493

STAGE 2 WORKOUT MICRO STAGE 3 WEEK 6 THURSDAY (CHEST TRICEPS ABS) 1) HIGH CABLE CROSSOVER: 3 SETS 30 REPS

VIDEO

https://vimeo.com/459590842/5065e4e0f7 3) INCLINE DUMBBELL FLY: 3 SETS 30 REPS

VIDEO

https://vimeo.com/459590952/d362162474 5) TRICEP PRESS DOWN: 3 SETS 30 REPS

VIDEO

https://vimeo.com/459591072/30e9cf362b 7) AB ROLLER: 3 SETS 30 REPS •

VIDEO

https://vimeo.com/459590599/4f2c210e8f

2) FLY PEC MACHINE: 3 SETS 30 REPS

VIDEO

https://vimeo.com/459590727/add6356dfb 4) OVERHEAD DUMBBELL EXTENSION: 3 SETS 30 REPS

VIDEO

https://vimeo.com/459591008/a4d5dfc607 6) CABLE ROPE OVERHEAD TRICEP EXTENSION: 3 SETS 30 REPS

VIDEO

https://vimeo.com/459590672/bd20ab59a2 8) HIGH CABLE CORE TWIST: 3 SETS 30 REPS

VIDEO

https://vimeo.com/459590776/35eb945ee1

STAGE 2 WORKOUT MICRO STAGE 3 WEEK 6 FRIDAY (SHOULDERS LEGS CALVES) 1) BARBELL FRONT RAISE: 3 SETS 30 REPS

2) DUMBBELL LATERAL RAISE: 3 SETS 30 REPS

VIDEO

VIDEO

https://vimeo.com/459591141/3e1a13bd28

https://vimeo.com/459591200/413c2be36b

3) INCLINE DUMBBELL LATERAL RAISE: 3 SETS 30 REPS

4) LEG EXTENSION: 4 SETS 30 REPS

VIDEO

VIDEO

https://vimeo.com/459591353/d078c20930

https://vimeo.com/459591261/de18a18c6b

6) STANDING CALF RAISE: 3 SETS 30 REPS

5) LEG CURL: 4 SETS 30 REPS

VIDEO

VIDEO

https://vimeo.com/459591301/69edd4e058

https://vimeo.com/459591507/f3be1e7c05

7) SEATED CALF RAISE: 3 SETS 30 REPS

VIDEO

https://vimeo.com/459591426/f9010de9dd

STAGE 2 WORKOUT MICRO STAGE 3 WEEK 6 SATURDAY (BACK TRAPS BICEPS) 2) SINGLE ARM SIDEWAYS LAT PULLDOWN: 3 SETS 30 REPS

1) LAT PULLDOWN: 3 SETS 30 REPS

VIDEO

VIDEO

https://vimeo.com/459591668/df9c0b6801

https://vimeo.com/459591851/02c465d3bc

3) STRAIGHT ARM PULLDOWN: 3 SETS 30 REPS

4) SEATED DUMBBELL SHRUG:4 SETS 30 REPS

VIDEO

VIDEO

https://vimeo.com/459591952/5246654ccf

https://vimeo.com/459591789/a6ec8e2ecb

5) INCLINE DUMBBELL CURL: 3 SETS 30 REPS

VIDEO

6) ROPE CABLE CURL: 3 SETS 30 REPS

VIDEO

https://vimeo.com/459591593/392ab98ebb

https://vimeo.com/459591709/93188db4e1

7) STANDING ALTERNATING DUMBBELL CURL: 3 SETS 30 REPS

VIDEO

https://vimeo.com/459591890/62d489c39a

LONGANIMITY

STRONG LIKE NEVER BEFORE

LET GO AND MOVE FORWARD

STAGE 3 WEEK 7

HIIT TRAINING (HIGH INTENSITY INTERVAL) THE HIGH INTENSITY INTERVAL TRAINING (HIIT) IN THIS PROGRAM IS CRITICAL. HIIT CARDIO INVOLVES SHORT PERIODS OF HIGH INTENSITY EXERCISE (45-60 SECONDS) FOLLOWED BY 1-2 MINUTES OF LOW INTENSITY EXERCISE, ALTERNATING BETWEEN BOTH UNTIL THE END OF A WORKOUT SESSION.

CORE TRAINING

TO HAVE VISIBLE ABS, ONE MUST CONSISTENTLY STICK TO A DIET AND HIGH INTENSITY INTERVAL TRAINING (HIIT). BUT IN ORDER TO HAVE A STRONG CORE AND DEVELOP AB MUSCLES, ONE MUST TRAIN THEM TOO. THEREFORE, CORE EXERCISES WILL NEED TO BE PERFORMED AFTER WEIGHT TRAINING SESSIONS.

STAGE 3 WORKOUT MICRO STAGE 1 WEEK 7 MONDAY (CHEST TRICEPS ABS) 2) LEVERAGE INCLINE CHEST PRESS: 3 SETS 10 REPS

1) BENCH PRESS: 4 SETS 10 REPS

VIDEO

VIDEO

https://vimeo.com/459589130/b77c77efe7

https://vimeo.com/459588688/21e4f1880b 3) DECLINE CHEST PRESS: 3 SETS 10 REPS

4) DIPS: 4 SETS 10 REPS

VIDEO

VIDEO

https://vimeo.com/459588938/f873698006

https://vimeo.com/459588859/d02ef9422f 5) EZ BAR SKULL CRUSHER: 4 SETS 10 REPS

6) CABLE CRUNCH: 4 SETS 10 REPS

VIDEO

VIDEO

https://vimeo.com/459588768/52180469ce

https://vimeo.com/459588985/e51be35853

7) HANGING KNEE RAISE: 4 SETS 10 REPS

VIDEO

https://vimeo.com/459589071/021b28ff78

STAGE 3 WORKOUT MICRO STAGE 1 WEEK 7 TUESDAY (SHOULDERS LEGS CALVES) 1) BARBELL SHOULDER PRESS: 4 SETS 10 REPS

VIDEO

https://vimeo.com/459589175/7af30a6ef6 3) SEATED DUMBBELL SHRUG: 3 SETS 10 REPS

VIDEO

https://vimeo.com/459589369/71cfb89f0a 5) ROMANIAN DEADLIFT: 3 SETS 10 REPS

VIDEO

https://vimeo.com/459589329/e3ea87d110 7) SEATED CALF RAISE: 3 SETS 10 REPS

VIDEO

https://vimeo.com/459589694/9c1a014c06

2) DUMBBELL SHOULDER PRESS: 3 SETS 10 REPS

VIDEO

https://vimeo.com/459589237/40b1d7c181 4) SQUATS: 4 SETS 10 REPS

VIDEO

https://vimeo.com/459589405/fcd474bb7e 6) WALKING LUNGES: 3 SETS 10 REPS

VIDEO

https://vimeo.com/459589776/b5bd65403b 8) STANDING CALF RAISE: 3 SETS 10 REPS

VIDEO

https://vimeo.com/459589483/cbbc09466a

STAGE 3 WORKOUT MICRO STAGE 1 WEEK 7 WEDNESDAY (BACK TRAPS BICEPS HIIT) 1) BARBELL BENT OVER ROW: 4 SETS 10 REPS

VIDEO

https://vimeo.com/459589975/1790d7d554 3) SEATED HAMMER STRENGTH ONE ARM ROW: 3 SETS 10 REPS

VIDEO

https://vimeo.com/459590338/bb3b16231d 5) STANDING ALTERNATING DUMBBELL CURL: 3 SETS 10 REPS

VIDEO

https://vimeo.com/459590549/b7439f592f

7) SEATED REVERSE GRIP BARBELL CURL: 3 SETS 10 REPS

VIDEO

https://vimeo.com/459590448/96540bd22c

2) DUMBBELL ONE ARM BENT OVER ROW: 3 SETS 10 REPS

VIDEO

https://vimeo.com/459590097/66202c55dc 4) BARBELL SHRUG: 4 SETS 10 REPS

VIDEO

https://vimeo.com/459590028/f0fd89ced8 6) SEATED EZ BAR PREACHER CURL: 3 SETS 10 REPS

VIDEO

https://vimeo.com/459590300/ddad3f9e71

8) HIIT: RUNNING 20 MINUTES ON THE TREADMILL (60 SECONDS HIGH, 60 SECONDS SLOW)

VIDEO

https://vimeo.com/459590172/5657478493

STAGE 3 WORKOUT MICRO STAGE 1 WEEK 7 THURSDAY (CHEST TRICEPS ABS) 1) HIGH CABLE CROSSOVER: 3 SETS 15 REPS

VIDEO

https://vimeo.com/459590842/5065e4e0f7 3) INCLINE DUMBBELL FLY: 3 SETS 15 REPS

VIDEO

https://vimeo.com/459590952/d362162474 5) TRICEP PRESS DOWN: 3 SETS 15 REPS

VIDEO

https://vimeo.com/459591072/30e9cf362b

7) AB ROLLER: 3 SETS 15 REPS

VIDEO

https://vimeo.com/459590599/4f2c210e8f

2) FLY PEC MACHINE: 3 SETS 15 REPS

VIDEO

https://vimeo.com/459590727/add6356dfb 4) OVERHEAD DUMBBELL EXTENSION: 3 SETS 15 REPS

VIDEO

https://vimeo.com/459591008/a4d5dfc607 6) CABLE ROPE OVERHEAD TRICEP EXTENSION: 3 SETS 15 REPS

VIDEO

https://vimeo.com/459590672/bd20ab59a2

8) HIGH CABLE CORE TWIST: 3 SETS 15 REPS

VIDEO

https://vimeo.com/459590776/35eb945ee1

STAGE 3 WORKOUT MICRO STAGE 1 WEEK 7 FRIDAY (SHOULDERS LEGS CALVES) 1) BARBELL FRONT RAISE: 3 SETS 15 REPS

2) DUMBBELL LATERAL RAISE: 3 SETS 15 REPS

VIDEO

VIDEO

https://vimeo.com/459591200/413c2be36b

https://vimeo.com/459591141/3e1a13bd28 3) INCLINE DUMBBELL LATERAL RAISE: 3 SETS 15 REPS

4) LEG EXTENSION: 4 SETS 15 REPS

VIDEO

VIDEO

https://vimeo.com/459591353/d078c20930

https://vimeo.com/459591261/de18a18c6b

6) STANDING CALF RAISE: 3 SETS 15 REPS

5) LEG CURL: 4 SETS 15 REPS

VIDEO

VIDEO

https://vimeo.com/459591507/f3be1e7c05

https://vimeo.com/459591301/69edd4e058

7) SEATED CALF RAISE: 3 SETS 15 REPS

VIDEO

https://vimeo.com/459591426/f9010de9dd

STAGE 3 WORKOUT MICRO STAGE 1 WEEK 7 SATURDAY (BACK TRAPS BICEPS) 2) SINGLE ARM SIDEWAYS LAT PULLDOWN: 3 SETS 15 REPS

1) LAT PULLDOWN: 3 SETS 15 REPS

VIDEO

VIDEO

https://vimeo.com/459591668/df9c0b6801

https://vimeo.com/459591851/02c465d3bc

3) STRAIGHT ARM PULLDOWN: 3 SETS 15 REPS

4) SEATED DUMBBELL SHRUG: 4 SETS 15 REPS

VIDEO

VIDEO

https://vimeo.com/459591952/5246654ccf

https://vimeo.com/459591789/a6ec8e2ecb

5) INCLINE DUMBBELL CURL: 3 SETS 15 REPS

VIDEO

6) ROPE CABLE CURL: 3 SETS 15 REPS

VIDEO

https://vimeo.com/459591593/392ab98ebb

https://vimeo.com/459591709/93188db4e1

7) STANDING ALTERNATING DUMBBELL CURL: 3 SETS 15 REPS

VIDEO

https://vimeo.com/459591890/62d489c39a

STAGE 3 WEEK 8

THE LAST SHALL BE FIRST

MEEKNESS

STRONG LIKE NEVER BEFORE

MEN

TOTALTRANSFORMATION12.COM

HIIT TRAINING (HIGH INTENSITY INTERVAL) THE HIGH INTENSITY INTERVAL TRAINING (HIIT) IN THIS PROGRAM IS CRITICAL. HIIT CARDIO INVOLVES SHORT PERIODS OF HIGH INTENSITY EXERCISE (45-60 SECONDS) FOLLOWED BY 1-2 MINUTES OF LOW INTENSITY EXERCISE, ALTERNATING BETWEEN BOTH UNTIL THE END OF A WORKOUT SESSION.

CORE TRAINING

TO HAVE VISIBLE ABS, ONE MUST CONSISTENTLY STICK TO A DIET AND HIGH INTENSITY INTERVAL TRAINING (HIIT). BUT IN ORDER TO HAVE A STRONG CORE AND DEVELOP AB MUSCLES, ONE MUST TRAIN THEM TOO. THEREFORE, CORE EXERCISES WILL NEED TO BE PERFORMED AFTER WEIGHT TRAINING SESSIONS.

STAGE 3 WORKOUT MICRO STAGE 2 WEEK 8 MONDAY (CHEST TRICEPS ABS) 2) LEVERAGE INCLINE CHEST PRESS: 3 SETS 8 REPS

1) BENCH PRESS: 4 SETS 8 REPS

VIDEO

https://vimeo.com/459588688/21e4f1880b 3) DECLINE CHEST PRESS: 3 SETS 8 REPS

VIDEO

https://vimeo.com/459589130/b77c77efe7 4) DIPS: 4 SETS 8 REPS

VIDEO

https://vimeo.com/459588859/d02ef9422f

VIDEO

https://vimeo.com/459588938/f873698006

5) EZ BAR SKULL CRUSHER: 4 SETS 8 REPS

6) CABLE CRUNCH: 4 SETS 8 REPS

VIDEO

VIDEO

https://vimeo.com/459588985/e51be35853

https://vimeo.com/459588768/52180469ce

7) HANGING KNEE RAISE: 4 SETS 8 REPS

VIDEO

https://vimeo.com/459589071/021b28ff78

STAGE 3 WORKOUT MICRO STAGE 2 WEEK 8 TUESDAY (SHOULDERS LEGS CALVES) 1) BARBELL SHOULDER PRESS: 4 SETS 8 REPS

VIDEO

https://vimeo.com/459589175/7af30a6ef6

2) DUMBBELL SHOULDER PRESS: 3 SETS 8 REPS

VIDEO

https://vimeo.com/459589237/40b1d7c181

3) SEATED DUMBBELL SHRUG: 3 SETS OF 8 REPS 4) SQUATS: 4 SETS 8 REPS

VIDEO

https://vimeo.com/459589369/71cfb89f0a 5) ROMANIAN DEADLIFT: 3 SETS 8 REPS

VIDEO

https://vimeo.com/459589329/e3ea87d110 7) SEATED CALF RAISE: 3 SETS 8 REPS

VIDEO

https://vimeo.com/459589694/9c1a014c06

VIDEO

https://vimeo.com/459589405/fcd474bb7e 6) WALKING LUNGES: 3 SETS 8 REPS

VIDEO

https://vimeo.com/459589776/b5bd65403b 8) STANDING CALF RAISE: 3 SETS 8 REPS

VIDEO

https://vimeo.com/459589483/cbbc09466a

STAGE 3 WORKOUT MICRO STAGE 2 WEEK 8 WEDNESDAY (BACK TRAPS BICEPS HIIT) 1) BARBELL BENT OVER ROW: 4 SETS 8 REPS

VIDEO

https://vimeo.com/459589975/1790d7d554 3) SEATED HAMMER STRENGTH ONE ARM ROW: 3 SETS 8 REPS

VIDEO

https://vimeo.com/459590338/bb3b16231d 5) STANDING ALTERNATING DUMBBELL CURL: 3 SETS 8 REPS

VIDEO

https://vimeo.com/459590549/b7439f592f

7) SEATED REVERSE GRIP BARBELL CURL: 3 SETS 8 REPS

VIDEO

https://vimeo.com/459590448/96540bd22c

2) DUMBBELL ONE ARM BENT OVER ROW: 3 SETS 8 REPS

VIDEO

https://vimeo.com/459590097/66202c55dc 4) BARBELL SHRUG: 4 SETS 8 REPS

VIDEO

https://vimeo.com/459590028/f0fd89ced8 6) SEATED EZ BAR PREACHER CURL: 3 SETS 8 REPS

VIDEO

https://vimeo.com/459590300/ddad3f9e71

8) HIIT: RUNNING 20 MINUTES ON THE TREADMILL (60 SECONDS HIGH, 60 SECONDS SLOW)

VIDEO

https://vimeo.com/459590172/5657478493

STAGE 3 WORKOUT MICRO STAGE 2 WEEK 8 THURSDAY (CHEST TRICEPS ABS) 1) HIGH CABLE CROSSOVER: 3 SETS 20 REPS

VIDEO

https://vimeo.com/459590842/5065e4e0f7 3) INCLINE DUMBBELL FLY: 3 SETS 20 REPS

VIDEO

https://vimeo.com/459590952/d362162474 5) TRICEP PRESS DOWN: 3 SETS 20 REPS

VIDEO

https://vimeo.com/459591072/30e9cf362b 7) AB ROLLER: 3 SETS 20 REPS

VIDEO

https://vimeo.com/459590599/4f2c210e8f

2) FLY PEC MACHINE: 3 SETS 20 REPS

VIDEO

https://vimeo.com/459590727/add6356dfb 4) OVERHEAD DUMBBELL EXTENSION: 3 SETS 20 REPS

VIDEO

https://vimeo.com/459591008/a4d5dfc607 6) CABLE ROPE OVERHEAD TRICEP EXTENSION: 3 SETS 20 REPS

VIDEO

https://vimeo.com/459590672/bd20ab59a2 8) HIGH CABLE CORE TWIST: 3 SETS 20 REPS

VIDEO

https://vimeo.com/459590776/35eb945ee1

STAGE 3 WORKOUT MICRO STAGE 2 WEEK 8 FRIDAY (SHOULDERS LEGS CALVES) 1) BARBELL FRONT RAISE: 3 SETS 20 REPS

VIDEO

https://vimeo.com/459591141/3e1a13bd28 3) INCLINE DUMBBELL LATERAL RAISE: 3 SETS 20 REPS

2) DUMBBELL LATERAL RAISE: 3 SETS 20 REPS

VIDEO

https://vimeo.com/459591200/413c2be36b 4) LEG EXTENSION: 4 SETS 20 REPS

VIDEO

https://vimeo.com/459591261/de18a18c6b

VIDEO

https://vimeo.com/459591353/d078c20930 6) STANDING CALF RAISE: 3 SETS 20 REPS

5) LEG CURL: 4 SETS 20 REPS

VIDEO

https://vimeo.com/459591301/69edd4e058

VIDEO

https://vimeo.com/459591507/f3be1e7c05

7) SEATED CALF RAISE: 3 SETS 20 REPS

VIDEO

https://vimeo.com/459591426/f9010de9dd

STAGE 3 WORKOUT MICRO STAGE 2 WEEK 8 SATURDAY (BACK TRAPS BICEPS) 2) SINGLE ARM SIDEWAYS LAT PULLDOWN: 3 SETS 20 REPS

1) LAT PULLDOWN: 3 SETS 20 REPS

VIDEO

VIDEO

https://vimeo.com/459591668/df9c0b6801

https://vimeo.com/459591851/02c465d3bc

3) STRAIGHT ARM PULLDOWN: 3 SETS 20 REPS

4) SEATED DUMBBELL SHRUG:4 SETS 20 REPS

VIDEO

VIDEO

https://vimeo.com/459591952/5246654ccf

https://vimeo.com/459591789/a6ec8e2ecb

5) INCLINE DUMBBELL CURL: 3 SETS 20 REPS

VIDEO

6) ROPE CABLE CURL: 3 SETS 20 REPS

VIDEO

https://vimeo.com/459591709/93188db4e1

https://vimeo.com/459591593/392ab98ebb

7) STANDING ALTERNATING DUMBBELL CURL: 3 SETS 20 REPS

VIDEO

https://vimeo.com/459591890/62d489c39a

STRONG LIKE NEVER BEFORE

NOTHING IS IMPOSSIBLE STAGE 3 WEEK 9

FAITH

HIIT TRAINING (HIGH INTENSITY INTERVAL) THE HIGH INTENSITY INTERVAL TRAINING (HIIT) IN THIS PROGRAM IS CRITICAL. HIIT CARDIO INVOLVES SHORT PERIODS OF HIGH INTENSITY EXERCISE (45-60 SECONDS) FOLLOWED BY 1-2 MINUTES OF LOW INTENSITY EXERCISE, ALTERNATING BETWEEN BOTH UNTIL THE END OF A WORKOUT SESSION.

CORE TRAINING

TO HAVE VISIBLE ABS, ONE MUST CONSISTENTLY STICK TO A DIET AND HIGH INTENSITY INTERVAL TRAINING (HIIT). BUT IN ORDER TO HAVE A STRONG CORE AND DEVELOP AB MUSCLES, ONE MUST TRAIN THEM TOO. THEREFORE, CORE EXERCISES WILL NEED TO BE PERFORMED AFTER WEIGHT TRAINING SESSIONS.

STAGE 3 WORKOUT MICRO STAGE 3 WEEK 9 MONDAY (CHEST TRICEPS ABS) 2) LEVERAGE INCLINE CHEST PRESS: 3 SETS 5 REPS

1) BENCH PRESS: 4 SETS 5 REPS

VIDEO

VIDEO

https://vimeo.com/459589130/b77c77efe7

https://vimeo.com/459588688/21e4f1880b 3) DECLINE CHEST PRESS: 3 SETS 5 REPS

4) DIPS: 4 SETS 5 REPS

VIDEO

VIDEO

https://vimeo.com/459588859/d02ef9422f

https://vimeo.com/459588938/f873698006

5) EZ BAR SKULL CRUSHER: 4 SETS 5 REPS

6) CABLE CRUNCH: 4 SETS 5 REPS

VIDEO

VIDEO

https://vimeo.com/459588985/e51be35853

https://vimeo.com/459588768/52180469ce

7) HANGING KNEE RAISE: 4 SETS 8 REPS

VIDEO

https://vimeo.com/459589071/021b28ff78

STAGE 3 WORKOUT MICRO STAGE 3 WEEK 9 TUESDAY (SHOULDERS LEGS CALVES) 1) BARBELL SHOULDER PRESS: 4 SETS 5 REPS

VIDEO

https://vimeo.com/459589175/7af30a6ef6

2) DUMBBELL SHOULDER PRESS: 3 SETS 5 REPS

VIDEO

https://vimeo.com/459589237/40b1d7c181

3) SEATED DUMBBELL SHRUG: 3 SETS OF 5 REPS 4) SQUATS: 4 SETS 5 REPS

VIDEO

https://vimeo.com/459589369/71cfb89f0a 5) ROMANIAN DEADLIFT: 3 SETS 5 REPS

VIDEO

https://vimeo.com/459589329/e3ea87d110 7) SEATED CALF RAISE: 3 SETS 5 REPS

VIDEO

https://vimeo.com/459589694/9c1a014c06

VIDEO

https://vimeo.com/459589405/fcd474bb7e 6) WALKING LUNGES: 3 SETS 5 REPS

VIDEO

https://vimeo.com/459589776/b5bd65403b 8) STANDING CALF RAISE:: 3 SETS 5 REPS

VIDEO

https://vimeo.com/459589483/cbbc09466a

STAGE 3 WORKOUT MICRO STAGE 3 WEEK 9 WEDNESDAY (BACK TRAPS BICEPS HIIT) 1) BARBELL BENT OVER ROW: 4 SETS 5 REPS

VIDEO

https://vimeo.com/459589975/1790d7d554 3) SEATED HAMMER STRENGTH ONE ARM ROW: 3 SETS 5 REPS

VIDEO

https://vimeo.com/459590338/bb3b16231d

2) DUMBBELL ONE ARM BENT OVER ROW: 3 SETS 5 REPS

VIDEO

https://vimeo.com/459590097/66202c55dc 4) BARBELL SHRUG: 4 SETS 5 REPS

VIDEO

https://vimeo.com/459590028/f0fd89ced8

5) STANDING ALTERNATING DUMBBELL CURL: 3 SETS 5 REPS

6) SEATED EZ BAR PREACHER CURL: 3 SETS 5 REPS

VIDEO

VIDEO

https://vimeo.com/459590549/b7439f592f 7) SEATED REVERSE GRIP BARBELL CURL: 3 SETS 5 REPS

VIDEO

https://vimeo.com/459590448/96540bd22c

https://vimeo.com/459590300/ddad3f9e71 8) HIIT: RUNNING 20 MINUTES ON THE TREADMILL (60 SECONDS HIGH, 60 SECONDS SLOW)

VIDEO

https://vimeo.com/459590172/5657478493

STAGE 3 WORKOUT MICRO STAGE 3 WEEK 9 THURSDAY (CHEST TRICEPS ABS) 1) HIGH CABLE CROSSOVER: 3 SETS 30 REPS

VIDEO

https://vimeo.com/459590842/5065e4e0f7 3) INCLINE DUMBBELL FLY: 3 SETS 30 REPS

VIDEO

https://vimeo.com/459590952/d362162474 5) TRICEP PRESS DOWN: 3 SETS 30 REPS

VIDEO

https://vimeo.com/459591072/30e9cf362b 7) AB ROLLER: 3 SETS 30 REPS •

VIDEO

https://vimeo.com/459590599/4f2c210e8f

2) FLY PEC MACHINE: 3 SETS 30 REPS

VIDEO

https://vimeo.com/459590727/add6356dfb 4) OVERHEAD DUMBBELL EXTENSION: 3 SETS 30 REPS

VIDEO

https://vimeo.com/459591008/a4d5dfc607 6) CABLE ROPE OVERHEAD TRICEP EXTENSION: 3 SETS 30 REPS

VIDEO

https://vimeo.com/459590672/bd20ab59a2 8) HIGH CABLE CORE TWIST: 3 SETS 30 REPS

VIDEO

https://vimeo.com/459590776/35eb945ee1

STAGE 3 WORKOUT MICRO STAGE 3 WEEK 9 FRIDAY (SHOULDERS LEGS CALVES) 1) BARBELL FRONT RAISE: 3 SETS 30 REPS

2) DUMBBELL LATERAL RAISE: 3 SETS 30 REPS

VIDEO

VIDEO

https://vimeo.com/459591141/3e1a13bd28

https://vimeo.com/459591200/413c2be36b

3) INCLINE DUMBBELL LATERAL RAISE: 3 SETS 30 REPS

4) LEG EXTENSION: 4 SETS 30 REPS

VIDEO

VIDEO

https://vimeo.com/459591353/d078c20930

https://vimeo.com/459591261/de18a18c6b

6) STANDING CALF RAISE: 3 SETS 30 REPS

5) LEG CURL: 4 SETS 30 REPS

VIDEO

VIDEO

https://vimeo.com/459591301/69edd4e058

https://vimeo.com/459591507/f3be1e7c05

7) SEATED CALF RAISE: 3 SETS 30 REPS

VIDEO

https://vimeo.com/459591426/f9010de9dd

STAGE 3 WORKOUT MICRO STAGE 3 WEEK 9 SATURDAY (BACK TRAPS BICEPS) 2) SINGLE ARM SIDEWAYS LAT PULLDOWN: 3 SETS 30 REPS

1) LAT PULLDOWN: 3 SETS 30 REPS

VIDEO

VIDEO

https://vimeo.com/459591668/df9c0b6801

https://vimeo.com/459591851/02c465d3bc

3) STRAIGHT ARM PULLDOWN: 3 SETS 30 REPS

4) SEATED DUMBBELL SHRUG:4 SETS 30 REPS

VIDEO

VIDEO

https://vimeo.com/459591952/5246654ccf

https://vimeo.com/459591789/a6ec8e2ecb

5) INCLINE DUMBBELL CURL: 3 SETS 30 REPS

VIDEO

6) ROPE CABLE CURL: 3 SETS 30 REPS

VIDEO

https://vimeo.com/459591593/392ab98ebb

https://vimeo.com/459591709/93188db4e1

7) STANDING ALTERNATING DUMBBELL CURL: 3 SETS 30 REPS

VIDEO

https://vimeo.com/459591890/62d489c39a

MODESTY

STRONG LIKE NEVER BEFORE

SERVE AND GROW

STAGE 4 WEEK 10

HIIT TRAINING (HIGH INTENSITY INTERVAL) THE HIGH INTENSITY INTERVAL TRAINING (HIIT) IN THIS PROGRAM IS CRITICAL. HIIT CARDIO INVOLVES SHORT PERIODS OF HIGH INTENSITY EXERCISE (45-60 SECONDS) FOLLOWED BY 1-2 MINUTES OF LOW INTENSITY EXERCISE, ALTERNATING BETWEEN BOTH UNTIL THE END OF A WORKOUT SESSION.

CORE TRAINING

TO HAVE VISIBLE ABS, ONE MUST CONSISTENTLY STICK TO A DIET AND HIGH INTENSITY INTERVAL TRAINING (HIIT). BUT IN ORDER TO HAVE A STRONG CORE AND DEVELOP AB MUSCLES, ONE MUST TRAIN THEM TOO. THEREFORE, CORE EXERCISES WILL NEED TO BE PERFORMED AFTER WEIGHT TRAINING SESSIONS.

STAGE 4 WORKOUT MICRO STAGE 1 WEEK 10 MONDAY (CHEST TRICEPS ABS) 2) LEVERAGE INCLINE CHEST PRESS: 3 SETS 10 REPS

1) BENCH PRESS: 4 SETS 10 REPS

VIDEO

VIDEO

https://vimeo.com/459589130/b77c77efe7

https://vimeo.com/459588688/21e4f1880b 3) DECLINE CHEST PRESS: 3 SETS 10 REPS

4) DIPS: 4 SETS 10 REPS

VIDEO

VIDEO

https://vimeo.com/459588938/f873698006

https://vimeo.com/459588859/d02ef9422f 5) EZ BAR SKULL CRUSHER: 4 SETS 10 REPS

6) CABLE CRUNCH: 4 SETS 10 REPS

VIDEO

VIDEO

https://vimeo.com/459588768/52180469ce

https://vimeo.com/459588985/e51be35853

7) HANGING KNEE RAISE: 4 SETS 10 REPS

VIDEO

https://vimeo.com/459589071/021b28ff78

STAGE 4 WORKOUT MICRO STAGE 1 WEEK 10 TUESDAY (SHOULDERS LEGS CALVES) 1) BARBELL SHOULDER PRESS: 4 SETS 10 REPS

VIDEO

https://vimeo.com/459589175/7af30a6ef6 3) SEATED DUMBBELL SHRUG: 3 SETS 10 REPS

VIDEO

https://vimeo.com/459589369/71cfb89f0a 5) ROMANIAN DEADLIFT: 3 SETS 10 REPS

VIDEO

https://vimeo.com/459589329/e3ea87d110 7) SEATED CALF RAISE: 3 SETS 10 REPS

VIDEO

https://vimeo.com/459589694/9c1a014c06

2) DUMBBELL SHOULDER PRESS: 3 SETS 10 REPS

VIDEO

https://vimeo.com/459589237/40b1d7c181 4) SQUATS: 4 SETS 10 REPS

VIDEO

https://vimeo.com/459589405/fcd474bb7e 6) WALKING LUNGES: 3 SETS 10 REPS

VIDEO

https://vimeo.com/459589776/b5bd65403b 8) STANDING CALF RAISE: 3 SETS 10 REPS

VIDEO

https://vimeo.com/459589483/cbbc09466a

STAGE 4 WORKOUT MICRO STAGE 1 WEEK 10 WEDNESDAY (BACK TRAPS BICEPS HIIT) 1) BARBELL BENT OVER ROW: 4 SETS 10 REPS

VIDEO

https://vimeo.com/459589975/1790d7d554 3) SEATED HAMMER STRENGTH ONE ARM ROW: 3 SETS 10 REPS

VIDEO

https://vimeo.com/459590338/bb3b16231d 5) STANDING ALTERNATING DUMBBELL CURL: 3 SETS 10 REPS

VIDEO

https://vimeo.com/459590549/b7439f592f

7) SEATED REVERSE GRIP BARBELL CURL: 3 SETS 10 REPS

VIDEO

https://vimeo.com/459590448/96540bd22c

2) DUMBBELL ONE ARM BENT OVER ROW: 3 SETS 10 REPS

VIDEO

https://vimeo.com/459590097/66202c55dc 4) BARBELL SHRUG: 4 SETS 10 REPS

VIDEO

https://vimeo.com/459590028/f0fd89ced8 6) SEATED EZ BAR PREACHER CURL: 3 SETS 10 REPS

VIDEO

https://vimeo.com/459590300/ddad3f9e71

8) HIIT: RUNNING 20 MINUTES ON THE TREADMILL (60 SECONDS HIGH, 60 SECONDS SLOW)

VIDEO

https://vimeo.com/459590172/5657478493

STAGE 4 WORKOUT MICRO STAGE 1 WEEK 10 THURSDAY (CHEST TRICEPS ABS) 1) HIGH CABLE CROSSOVER: 3 SETS 15 REPS

VIDEO

https://vimeo.com/459590842/5065e4e0f7 3) INCLINE DUMBBELL FLY: 3 SETS 15 REPS

VIDEO

https://vimeo.com/459590952/d362162474 5) TRICEP PRESS DOWN: 3 SETS 15 REPS

VIDEO

https://vimeo.com/459591072/30e9cf362b

7) AB ROLLER: 3 SETS 15 REPS

VIDEO

https://vimeo.com/459590599/4f2c210e8f

2) FLY PEC MACHINE: 3 SETS 15 REPS

VIDEO

https://vimeo.com/459590727/add6356dfb 4) OVERHEAD DUMBBELL EXTENSION: 3 SETS 15 REPS

VIDEO

https://vimeo.com/459591008/a4d5dfc607 6) CABLE ROPE OVERHEAD TRICEP EXTENSION: 3 SETS 15 REPS

VIDEO

https://vimeo.com/459590672/bd20ab59a2

8) HIGH CABLE CORE TWIST: 3 SETS 15 REPS

VIDEO

https://vimeo.com/459590776/35eb945ee1

STAGE 4 WORKOUT MICRO STAGE 1 WEEK 10 FRIDAY (SHOULDERS LEGS CALVES) 1) BARBELL FRONT RAISE: 3 SETS 15 REPS

2) DUMBBELL LATERAL RAISE: 3 SETS 15 REPS

VIDEO

VIDEO

https://vimeo.com/459591200/413c2be36b

https://vimeo.com/459591141/3e1a13bd28 3) INCLINE DUMBBELL LATERAL RAISE: 3 SETS 15 REPS

4) LEG EXTENSION: 4 SETS 15 REPS

VIDEO

VIDEO

https://vimeo.com/459591353/d078c20930

https://vimeo.com/459591261/de18a18c6b

6) STANDING CALF RAISE: 3 SETS 15 REPS

5) LEG CURL: 4 SETS 15 REPS

VIDEO

VIDEO

https://vimeo.com/459591507/f3be1e7c05

https://vimeo.com/459591301/69edd4e058

7) SEATED CALF RAISE: 3 SETS 15 REPS

VIDEO

https://vimeo.com/459591426/f9010de9dd

STAGE 4 WORKOUT MICRO STAGE 1 WEEK 10 SATURDAY (BACK TRAPS BICEPS) 2) SINGLE ARM SIDEWAYS LAT PULLDOWN: 3 SETS 15 REPS

1) LAT PULLDOWN: 3 SETS 15 REPS

VIDEO

VIDEO

https://vimeo.com/459591668/df9c0b6801

https://vimeo.com/459591851/02c465d3bc

3) STRAIGHT ARM PULLDOWN: 3 SETS 15 REPS

4) SEATED DUMBBELL SHRUG: 4 SETS 15 REPS

VIDEO

VIDEO

https://vimeo.com/459591952/5246654ccf

https://vimeo.com/459591789/a6ec8e2ecb

5) INCLINE DUMBBELL CURL: 3 SETS 15 REPS

VIDEO

6) ROPE CABLE CURL: 3 SETS 15 REPS

VIDEO

https://vimeo.com/459591593/392ab98ebb

https://vimeo.com/459591709/93188db4e1

7) STANDING ALTERNATING DUMBBELL CURL: 3 SETS 15 REPS

VIDEO

https://vimeo.com/459591890/62d489c39a

RULE YOUR BODY, BE FREE

STRONG LIKE NEVER BEFORE STAGE 4 WEEK 11

SELF-CONTROL

HIIT TRAINING (HIGH INTENSITY INTERVAL) THE HIGH INTENSITY INTERVAL TRAINING (HIIT) IN THIS PROGRAM IS CRITICAL. HIIT CARDIO INVOLVES SHORT PERIODS OF HIGH INTENSITY EXERCISE (45-60 SECONDS) FOLLOWED BY 1-2 MINUTES OF LOW INTENSITY EXERCISE, ALTERNATING BETWEEN BOTH UNTIL THE END OF A WORKOUT SESSION.

CORE TRAINING

TO HAVE VISIBLE ABS, ONE MUST CONSISTENTLY STICK TO A DIET AND HIGH INTENSITY INTERVAL TRAINING (HIIT). BUT IN ORDER TO HAVE A STRONG CORE AND DEVELOP AB MUSCLES, ONE MUST TRAIN THEM TOO. THEREFORE, CORE EXERCISES WILL NEED TO BE PERFORMED AFTER WEIGHT TRAINING SESSIONS.

STAGE 4 WORKOUT MICRO STAGE 2 WEEK 11 MONDAY (CHEST TRICEPS ABS) 2) LEVERAGE INCLINE CHEST PRESS: 3 SETS 8 REPS

1) BENCH PRESS: 4 SETS 8 REPS

VIDEO

https://vimeo.com/459588688/21e4f1880b 3) DECLINE CHEST PRESS: 3 SETS 8 REPS

VIDEO

https://vimeo.com/459589130/b77c77efe7 4) DIPS: 4 SETS 8 REPS

VIDEO

https://vimeo.com/459588859/d02ef9422f

VIDEO

https://vimeo.com/459588938/f873698006

5) EZ BAR SKULL CRUSHER: 4 SETS 8 REPS

6) CABLE CRUNCH: 4 SETS 8 REPS

VIDEO

VIDEO

https://vimeo.com/459588985/e51be35853

https://vimeo.com/459588768/52180469ce

7) HANGING KNEE RAISE: 4 SETS 8 REPS

VIDEO

https://vimeo.com/459589071/021b28ff78

STAGE 4 WORKOUT MICRO STAGE 2 WEEK 11 TUESDAY (SHOULDERS LEGS CALVES) 1) BARBELL SHOULDER PRESS: 4 SETS 8 REPS

VIDEO

https://vimeo.com/459589175/7af30a6ef6

2) DUMBBELL SHOULDER PRESS: 3 SETS 8 REPS

VIDEO

https://vimeo.com/459589237/40b1d7c181

3) SEATED DUMBBELL SHRUG: 3 SETS OF 8 REPS 4) SQUATS: 4 SETS 8 REPS

VIDEO

https://vimeo.com/459589369/71cfb89f0a 5) ROMANIAN DEADLIFT: 3 SETS 8 REPS

VIDEO

https://vimeo.com/459589329/e3ea87d110 7) SEATED CALF RAISE: 3 SETS 8 REPS

VIDEO

https://vimeo.com/459589694/9c1a014c06

VIDEO

https://vimeo.com/459589405/fcd474bb7e 6) WALKING LUNGES: 3 SETS 8 REPS

VIDEO

https://vimeo.com/459589776/b5bd65403b 8) STANDING CALF RAISE: 3 SETS 8 REPS

VIDEO

https://vimeo.com/459589483/cbbc09466a

STAGE 4 WORKOUT MICRO STAGE 2 WEEK 11 WEDNESDAY (BACK TRAPS BICEPS HIIT) 1) BARBELL BENT OVER ROW: 4 SETS 8 REPS

VIDEO

https://vimeo.com/459589975/1790d7d554 3) SEATED HAMMER STRENGTH ONE ARM ROW: 3 SETS 8 REPS

VIDEO

https://vimeo.com/459590338/bb3b16231d 5) STANDING ALTERNATING DUMBBELL CURL: 3 SETS 8 REPS

VIDEO

https://vimeo.com/459590549/b7439f592f

7) SEATED REVERSE GRIP BARBELL CURL: 3 SETS 8 REPS

VIDEO

https://vimeo.com/459590448/96540bd22c

2) DUMBBELL ONE ARM BENT OVER ROW: 3 SETS 8 REPS

VIDEO

https://vimeo.com/459590097/66202c55dc 4) BARBELL SHRUG: 4 SETS 8 REPS

VIDEO

https://vimeo.com/459590028/f0fd89ced8 6) SEATED EZ BAR PREACHER CURL: 3 SETS 8 REPS

VIDEO

https://vimeo.com/459590300/ddad3f9e71

8) HIIT: RUNNING 20 MINUTES ON THE TREADMILL (60 SECONDS HIGH, 60 SECONDS SLOW)

VIDEO

https://vimeo.com/459590172/5657478493

STAGE 4 WORKOUT MICRO STAGE 2 WEEK 11 THURSDAY (CHEST TRICEPS ABS) 1) HIGH CABLE CROSSOVER: 3 SETS 20 REPS

VIDEO

https://vimeo.com/459590842/5065e4e0f7 3) INCLINE DUMBBELL FLY: 3 SETS 20 REPS

VIDEO

https://vimeo.com/459590952/d362162474 5) TRICEP PRESS DOWN: 3 SETS 20 REPS

VIDEO

https://vimeo.com/459591072/30e9cf362b 7) AB ROLLER: 3 SETS 20 REPS

VIDEO

https://vimeo.com/459590599/4f2c210e8f

2) FLY PEC MACHINE: 3 SETS 20 REPS

VIDEO

https://vimeo.com/459590727/add6356dfb 4) OVERHEAD DUMBBELL EXTENSION: 3 SETS 20 REPS

VIDEO

https://vimeo.com/459591008/a4d5dfc607 6) CABLE ROPE OVERHEAD TRICEP EXTENSION: 3 SETS 20 REPS

VIDEO

https://vimeo.com/459590672/bd20ab59a2 8) HIGH CABLE CORE TWIST: 3 SETS 20 REPS

VIDEO

https://vimeo.com/459590776/35eb945ee1

STAGE 4 WORKOUT MICRO STAGE 2 WEEK 11 FRIDAY (SHOULDERS LEGS CALVES) 1) BARBELL FRONT RAISE: 3 SETS 20 REPS

VIDEO

https://vimeo.com/459591141/3e1a13bd28 3) INCLINE DUMBBELL LATERAL RAISE: 3 SETS 20 REPS

2) DUMBBELL LATERAL RAISE: 3 SETS 20 REPS

VIDEO

https://vimeo.com/459591200/413c2be36b 4) LEG EXTENSION: 4 SETS 20 REPS

VIDEO

https://vimeo.com/459591261/de18a18c6b

VIDEO

https://vimeo.com/459591353/d078c20930 6) STANDING CALF RAISE: 3 SETS 20 REPS

5) LEG CURL: 4 SETS 20 REPS

VIDEO

https://vimeo.com/459591301/69edd4e058

VIDEO

https://vimeo.com/459591507/f3be1e7c05

7) SEATED CALF RAISE: 3 SETS 20 REPS

VIDEO

https://vimeo.com/459591426/f9010de9dd

STAGE 4 WORKOUT MICRO STAGE 2 WEEK 11 SATURDAY (BACK TRAPS BICEPS) 2) SINGLE ARM SIDEWAYS LAT PULLDOWN: 3 SETS 20 REPS

1) LAT PULLDOWN: 3 SETS 20 REPS

VIDEO

VIDEO

https://vimeo.com/459591668/df9c0b6801

https://vimeo.com/459591851/02c465d3bc

3) STRAIGHT ARM PULLDOWN: 3 SETS 20 REPS

4) SEATED DUMBBELL SHRUG:4 SETS 20 REPS

VIDEO

VIDEO

https://vimeo.com/459591952/5246654ccf

https://vimeo.com/459591789/a6ec8e2ecb

5) INCLINE DUMBBELL CURL: 3 SETS 20 REPS

VIDEO

6) ROPE CABLE CURL: 3 SETS 20 REPS

VIDEO

https://vimeo.com/459591709/93188db4e1

https://vimeo.com/459591593/392ab98ebb

7) STANDING ALTERNATING DUMBBELL CURL: 3 SETS 20 REPS

VIDEO

https://vimeo.com/459591890/62d489c39a

STAGE 4 WEEK 12

SOUND MIND SOUND BODY

STRONG LIKE NEVER BEFORE

PURITY

HIIT TRAINING (HIGH INTENSITY INTERVAL) THE HIGH INTENSITY INTERVAL TRAINING (HIIT) IN THIS PROGRAM IS CRITICAL. HIIT CARDIO INVOLVES SHORT PERIODS OF HIGH INTENSITY EXERCISE (45-60 SECONDS) FOLLOWED BY 1-2 MINUTES OF LOW INTENSITY EXERCISE, ALTERNATING BETWEEN BOTH UNTIL THE END OF A WORKOUT SESSION.

CORE TRAINING

TO HAVE VISIBLE ABS, ONE MUST CONSISTENTLY STICK TO A DIET AND HIGH INTENSITY INTERVAL TRAINING (HIIT). BUT IN ORDER TO HAVE A STRONG CORE AND DEVELOP AB MUSCLES, ONE MUST TRAIN THEM TOO. THEREFORE, CORE EXERCISES WILL NEED TO BE PERFORMED AFTER WEIGHT TRAINING SESSIONS.

STAGE 4 WORKOUT MICRO STAGE 3 WEEK 12 MONDAY (CHEST TRICEPS ABS) 2) LEVERAGE INCLINE CHEST PRESS: 3 SETS 5 REPS

1) BENCH PRESS: 4 SETS 5 REPS

VIDEO

VIDEO

https://vimeo.com/459589130/b77c77efe7

https://vimeo.com/459588688/21e4f1880b 3) DECLINE CHEST PRESS: 3 SETS 5 REPS

4) DIPS: 4 SETS 5 REPS

VIDEO

VIDEO

https://vimeo.com/459588859/d02ef9422f

https://vimeo.com/459588938/f873698006

5) EZ BAR SKULL CRUSHER: 4 SETS 5 REPS

6) CABLE CRUNCH: 4 SETS 5 REPS

VIDEO

VIDEO

https://vimeo.com/459588985/e51be35853

https://vimeo.com/459588768/52180469ce

7) HANGING KNEE RAISE: 4 SETS 8 REPS

VIDEO

https://vimeo.com/459589071/021b28ff78

STAGE 4 WORKOUT MICRO STAGE 3 WEEK 12 TUESDAY (SHOULDERS LEGS CALVES) 1) BARBELL SHOULDER PRESS: 4 SETS 5 REPS

VIDEO

https://vimeo.com/459589175/7af30a6ef6

2) DUMBBELL SHOULDER PRESS: 3 SETS 5 REPS

VIDEO

https://vimeo.com/459589237/40b1d7c181

3) SEATED DUMBBELL SHRUG: 3 SETS OF 5 REPS 4) SQUATS: 4 SETS 5 REPS

VIDEO

https://vimeo.com/459589369/71cfb89f0a 5) ROMANIAN DEADLIFT: 3 SETS 5 REPS

VIDEO

https://vimeo.com/459589329/e3ea87d110 7) SEATED CALF RAISE: 3 SETS 5 REPS

VIDEO

https://vimeo.com/459589694/9c1a014c06

VIDEO

https://vimeo.com/459589405/fcd474bb7e 6) WALKING LUNGES: 3 SETS 5 REPS

VIDEO

https://vimeo.com/459589776/b5bd65403b 8) STANDING CALF RAISE:: 3 SETS 5 REPS

VIDEO

https://vimeo.com/459589483/cbbc09466a

STAGE 4 WORKOUT MICRO STAGE 3 WEEK 12 WEDNESDAY (BACK TRAPS BICEPS HIIT) 1) BARBELL BENT OVER ROW: 4 SETS 5 REPS

VIDEO

https://vimeo.com/459589975/1790d7d554 3) SEATED HAMMER STRENGTH ONE ARM ROW: 3 SETS 5 REPS

VIDEO

https://vimeo.com/459590338/bb3b16231d

2) DUMBBELL ONE ARM BENT OVER ROW: 3 SETS 5 REPS

VIDEO

https://vimeo.com/459590097/66202c55dc 4) BARBELL SHRUG: 4 SETS 5 REPS

VIDEO

https://vimeo.com/459590028/f0fd89ced8

5) STANDING ALTERNATING DUMBBELL CURL: 3 SETS 5 REPS

6) SEATED EZ BAR PREACHER CURL: 3 SETS 5 REPS

VIDEO

VIDEO

https://vimeo.com/459590549/b7439f592f 7) SEATED REVERSE GRIP BARBELL CURL: 3 SETS 5 REPS

VIDEO

https://vimeo.com/459590448/96540bd22c

https://vimeo.com/459590300/ddad3f9e71 8) HIIT: RUNNING 20 MINUTES ON THE TREADMILL (60 SECONDS HIGH, 60 SECONDS SLOW)

VIDEO

https://vimeo.com/459590172/5657478493

STAGE 4 WORKOUT MICRO STAGE 3 WEEK 12 THURSDAY (CHEST TRICEPS ABS) 1) HIGH CABLE CROSSOVER: 3 SETS 30 REPS

VIDEO

https://vimeo.com/459590842/5065e4e0f7 3) INCLINE DUMBBELL FLY: 3 SETS 30 REPS

VIDEO

https://vimeo.com/459590952/d362162474 5) TRICEP PRESS DOWN: 3 SETS 30 REPS

VIDEO

https://vimeo.com/459591072/30e9cf362b 7) AB ROLLER: 3 SETS 30 REPS •

VIDEO

https://vimeo.com/459590599/4f2c210e8f

2) FLY PEC MACHINE: 3 SETS 30 REPS

VIDEO

https://vimeo.com/459590727/add6356dfb 4) OVERHEAD DUMBBELL EXTENSION: 3 SETS 30 REPS

VIDEO

https://vimeo.com/459591008/a4d5dfc607 6) CABLE ROPE OVERHEAD TRICEP EXTENSION: 3 SETS 30 REPS

VIDEO

https://vimeo.com/459590672/bd20ab59a2 8) HIGH CABLE CORE TWIST: 3 SETS 30 REPS

VIDEO

https://vimeo.com/459590776/35eb945ee1

STAGE 4 WORKOUT MICRO STAGE 3 WEEK 12 FRIDAY (SHOULDERS LEGS CALVES) 1) BARBELL FRONT RAISE: 3 SETS 30 REPS

2) DUMBBELL LATERAL RAISE: 3 SETS 30 REPS

VIDEO

VIDEO

https://vimeo.com/459591141/3e1a13bd28

https://vimeo.com/459591200/413c2be36b

3) INCLINE DUMBBELL LATERAL RAISE: 3 SETS 30 REPS

4) LEG EXTENSION: 4 SETS 30 REPS

VIDEO

VIDEO

https://vimeo.com/459591353/d078c20930

https://vimeo.com/459591261/de18a18c6b

6) STANDING CALF RAISE: 3 SETS 30 REPS

5) LEG CURL: 4 SETS 30 REPS

VIDEO

VIDEO

https://vimeo.com/459591301/69edd4e058

https://vimeo.com/459591507/f3be1e7c05

7) SEATED CALF RAISE: 3 SETS 30 REPS

VIDEO

https://vimeo.com/459591426/f9010de9dd

STAGE 4 WORKOUT MICRO STAGE 3 WEEK 12 SATURDAY (BACK TRAPS BICEPS) 2) SINGLE ARM SIDEWAYS LAT PULLDOWN: 3 SETS 30 REPS

1) LAT PULLDOWN: 3 SETS 30 REPS

VIDEO

VIDEO

https://vimeo.com/459591668/df9c0b6801

https://vimeo.com/459591851/02c465d3bc

3) STRAIGHT ARM PULLDOWN: 3 SETS 30 REPS

4) SEATED DUMBBELL SHRUG:4 SETS 30 REPS

VIDEO

VIDEO

https://vimeo.com/459591952/5246654ccf

https://vimeo.com/459591789/a6ec8e2ecb

5) INCLINE DUMBBELL CURL: 3 SETS 30 REPS

VIDEO

6) ROPE CABLE CURL: 3 SETS 30 REPS

VIDEO

https://vimeo.com/459591593/392ab98ebb

https://vimeo.com/459591709/93188db4e1

7) STANDING ALTERNATING DUMBBELL CURL: 3 SETS 30 REPS

VIDEO

https://vimeo.com/459591890/62d489c39a

T

SF

M

STRONG LIKE NEVER BEFORE

T ITI

TOTALTRANSFORMATION12.COM

12 WEEK PROGRAM TO TRANSFORM YOUR BODY

NUTRITIONAL PLAN

THE WORKOUT PLAN IN THIS PROGRAM IS DESIGNED FOR FAT LOSS BUT BECAUSE IT IS DESIGNED IN ST STAGES AGES BASED ON THE PERIODIZA PERIODIZATION APPROACH, APPROACH, IT WILL HELP YOU YOU BUILD MUSCLE AND STRENGTH WHILE LOSING FAT.

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NUTRITIONAL PLAN OVERVIEW

STAGE 1 (WEEKS 1-4) PROTEIN: 1.2 GRAMS PER POUND OF BODY WEIGHT CARBS: 1.5 GRAMS PER POUND OF BODY WEIGHT FAT: 0.5 GRAMS PER POUND OF BODY WEIGHT STAGE 2 (WEEKS 5-9) PROTEIN: 1.2 GRAMS PER POUND OF BODY WEIGHT CARBS: 1.0 GRAMS PER POUND OF BODY WEIGHT FAT: 0.5 GRAMS PER POUND OF BODY WEIGHT STAGE 3 (WEEKS 10-12) PROTEIN: 1.2 GRAMS PER POUND OF BODY WEIGHT CARBS: 0.5 GRAMS PER POUND OF BODY WEIGHT FAT: 0.5 GRAMS PER POUND OF BODY WEIGHT

MEAL SAMPLE STAGE 1 WEEKS 1-4 BREAKFAST: 3 WHOLE EGGS - 3/4 CUP OF OATMEAL AM SNACK: 24-GRAM PROTEIN SHAKE 1 TABLESPOON OF PEANUT BUTTER ON WHEAT BREAD LUNCH: 8 OUNCES OF CHICKEN BREAST - 1/2 CUP OF QUINOA 1 TABLESPOON OF MAYONNAISE - 1 APPLE PM SNACK: 5-OUNCE GREEK YOGURT 3 LIGHT MOZZARELLA STRING CHEESES DINNER: 6-OUNCE TOP SIRLOIN STEAK - 1 SWEET POTATO - 2 CUPS OF MIXED GREEN BEFORE BED: 24-GRAM PROTEIN SHAKE PRE-WORKOUT SUPPLEMENT: ANY OF YOUR CHOICE POST-WORKOUT SUPPLEMENT: 24-GRAM PROTEIN SHAKE MACROS: 214 GRAMS OF PROTEIN - 246 GRAMS OF CARBOHYDRATES 89 GRAMS OF FAT 2,579 CALORIES

MEAL SAMPLE STAGE 2 WEEKS 5-9 BREAKFAST: 3 WHOLE EGGS - 3/4 CUP OF OATMEAL AM SNACK: 24-GRAM PROTEIN SHAKE 1 TABLESPOON OF PEANUT BUTTER ON WHEAT BREAD LUNCH: 8 OUNCES OF CHICKEN BREAST - 1/2 CUP OF QUINOA 1 TABLESPOON OF MAYONNAISE PM SNACK: 5-OUNCE GREEK YOGURT - 3 LIGHT MOZZARELLA STRING CHEESES DINNER: 6-OUNCE TOP SIRLOIN STEAK - 2 CUPS OF MIXED GREENS BEFORE BED: 24-GRAM PROTEIN SHAKE PRE-WORKOUT SUPPLEMENT: ANY OF YOUR CHOICE POST-WORKOUT SUPPLEMENT: 24-GRAM PROTEIN SHAKE MACROS: 210 GRAMS OF PROTEIN - 184 GRAMS OF CARBOHYDRATES 98 GRAMS OF FAT 2,258 CALORIES

MEAL SAMPLE STAGE 3 WEEKS 10 -12 BREAKFAST: 3 WHOLE EGGS AM SNACK: 24-GRAM PROTEIN SHAKE 1 TABLESPOON OF PEANUT BUTTER ON WHEAT BREAD LUNCH: 8 OUNCES OF CHICKEN BREAST - 2 CUPS OF MIXED GREENS 1 TABLESPOON OF MAYONNAISE PM SNACK: 5-OUNCE GREEK YOGURT - 3 LIGHT MOZZARELLA STRING CHEESES DINNER: 6-OUNCE TOP SIRLOIN STEAK - 2 CUPS OF MIXED GREEN BEFORE BED: 24-GRAM PROTEIN SHAKE PRE-WORKOUT SUPPLEMENT: ANY OF YOUR CHOICE POST-WORKOUT SUPPLEMENT: 24-GRAM PROTEIN SHAKE MACROS: 192 GRAMS OF PROTEIN - 97 GRAMS OF CARBOHYDRATES 78 GRAMS OF FAT 1,825 CALORIES

MEAL SAMPLE REST DAY STAGE 1 & 2

BREAKFAST: 3 WHOLE EGGS - 3/4 CUP OF OATMEAL AM SNACK: 24-GRAM PROTEIN SHAKE 1 TABLESPOON OF PEANUT BUTTER ON WHEAT BREAD LUNCH: 8 OUNCES OF CHICKEN BREAST - 1/2 CUP OF QUINOA 1 TABLESPOON OF MAYONNAISE - 1 APPLE PM SNACK: 5-OUNCE GREEK YOGURT 3 LIGHT MOZZARELLA STRING CHEESES DINNER: 6-OUNCE TOP SIRLOIN STEAK - 1 SWEET POTATO 2 CUPS OF MIXED GREENS BEFORE BED: 24-GRAM PROTEIN SHAKE DO NOT TAKE PRE OR POST WORKOUT SUPPLEMENTS ON REST DAY MINUS 210 CALORIES

MEAL SAMPLE HIGH CALORIE REST DAY STAGE 3 BREAKFAST: 3 WHOLE EGGS 3/4 CUP OF OATMEAL AM SNACK: 24-GRAM PROTEIN SHAKE 1 TABLESPOON OF PEANUT BUTTER ON WHEAT BREAD LUNCH: 8 OUNCES OF CHICKEN BREAST - 1/2 CUP OF QUINOA 1 TABLESPOON OF MAYONNAISE - 1 APPLE PM SNACK: 5-OUNCE GREEK YOGURT 3 LIGHT MOZZARELLA STRING CHEESES DINNER: 6-OUNCE TOP SIRLOIN STEAK - 1 SWEET POTATO 2 CUPS OF MIXED GREENS BEFORE BED: 24-GRAM PROTEIN SHAKE MACROS: 214 GRAMS OF PROTEIN 246 GRAMS OF CARBOHYDRATES 89 GRAMS OF FAT 2,279 CALORIES

PROTEIN SOURCES

EGGS WHEY PROTEIN CHICKEN BREAST TURKEY BREAST 93% LEAN GROUND TURKEY FILET MIGNON 93% LEAN GROUND BEEF TOP SIRLOIN STEAK PORK LOIN

SHRIMP SALMON TILAPIA TUNA CANNED TUNA IN WATER SNAPPER GREEK YOGURT COTTAGE CHEESE LIGHT MOZZARELLA STRING CHEESE

VEGAN PROTEIN SOURCES

LENTILS VEGAN PROTEIN SHAKE CHIA SEEDS BLACK TURTLE BEANS TOFU SEITAN PUMPKIN SEEDS SOYBEANS EDAMAME

CARBOHYDRATES

SWEET POTATO WHITE POTATO RED POTATO WHITE RICE BROWN RICE LENTILS GRITS OATS WHOLE WHEAT BREAD WHOLE WHEAT PASTA QUINOA RICE CAKES BEANS COUSCOUS

VEGETABLES GREEN BEANS BABY SPINACH BRUSSEL SPROUTS ASPARAGUS BROCCOLI KALE CUCUMBER SNOW PEAS BELL PEPPERS MUSHROOMS TOMATO SPINACH LETTUCE

FRUITS BANANA PEAR APPLE GRAPEFRUIT BLUEBERRIES RASPBERRIES STRAWBERRIES CANTALOUPE

CONDIMENTS LIGHT MAYONNAISE LOW SUGAR KETCHUP SUGAR FREE BBQ SAUCE MUSTARD HOT SAUCE CAJUN SPICES FAT FREE DRESSINGS BLACK PEPPER SEA SALT HIMALAYAN PINK SALT GARLIC CINNAMON

/TAKESHI FUJIWARA OLY

O

ON

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STRONG LIKE NEVER BEFORE/TAKESHI FUJIWARA OLY

O

E

OR

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,

, ,

,

,

,

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/TAKESHI FUJIWARA OLY

CREDITS Visual Arts and Design Producer

Music and Sound Arrangements Producer

Esly Guzman

Carlos Eli Vargas

Video Editing Producer

Axel Torres

Nutrition and Personal Trainer Consultant

Oscar Cavero

Creative and Digital Producer

Josue Marino

General Management

Ken Fujiwara

Author

Takeshi Fujiwara