WELCOME TO WEEKS 3 & 4 OF YOUR TRAINING PROGRAM

Great job in completing weeks 1 & 2. Regardless of how you performed over the last two weeks, now it’s time to look ahead and work hard for weeks 3 & 4. Your results are a direct reflection of your efforts and focus.

You should have noted your weights and reps on the Notepad app on your phone, or a small physical note book in weeks 1 & 2. Please refer back as you move forward. Again, each workout your goal is to increase in reps or weight. Free your mind and focus only on what you’re doing in each workout.

Round #2: (2 weeks)

GOAL: Exercise as many muscles a day as possible with repetition over the week to induce rapid change and development. Aims are to develop new lean muscle, muscle balance and to develop correct movement patterns.

You will notice the exercises are broken up into letter groupings. Perform each letter grouping together. So A1 and A2 are performed back to back until all sets and reps are completed. Then you move onto the B grouping, and so on.

Rest for the time noted for each exercise, and when the time is up, complete your second set under the same letter grouping. After the full sets on each exercise are completed you can rest for the time noted, then move onto the next exercise.

MONDAY - A DAY

TUESDAY - B DAY

WEDNESDAY - REST (10,000 Steps)

THURSDAY - A DAY

FRIDAY - B DAY

SATURDAY - Shoulders & Glutes

SUNDAY - REST

**10,000 Steps: Here you want to ensure you get in 10,000 steps on these days. Preferably this is done outside, but the treadmill is fine too. Total steps through the day can go towards this goal. There are many iPhone apps that will track your steps if you do not have a fitbit (don’t go buy one if you don’t have it).

A DAY

A1) Single Leg Press

2 sets

15 reps

3:0:1:0 tempo

Rest 15 seconds then move to A2

A2) 2 point single leg RDL

2 sets

15 reps

3:0:1:0 tempo

Rest 30 seconds then move back to A1

B1) 45 Degree Back Extension

2 sets

15 reps

3:0:1:0 tempo

Rest 15 seconds then move to B2

B2) Swiss Ball Sit Up

2 sets

15 reps

3:0:1:0 tempo

Rest 30 seconds then move back to B1

C1) Static Lunge

2 sets

15 reps

3:0:1:0 tempo

Rest 15 seconds then move to C2

C2) Plank

2 sets 60-120 seconds

Rest 30 seconds then move back to C1 (full core and glutes should be engaged here)

D1) Dumbell Pull Over

2 sets

15 reps

3:0:1:0 tempo

Rest 15 seconds then move onto D2

D2) Single Arm Trap 3 Raise

2 sets

15 reps

3:0:1:0 tempo **Use 1-2 lbs till you master that weight

Rest 15 seconds then move back to D1

E1) Neutral Grip Lat Pull Down Close Grip Lat Pulldown

2 sets

15 reps

3:0:1:0 tempo

Rest 15 seconds then move onto E2

E2) Seated Bent Arm Eccentric Lateral Raise

2 sets

15 reps

3:0:1:0 tempo

Rest 15 seconds then go back to E1

Do these seated!!

F1) Farmers Carry with Dumbells

2 sets

60-120 seconds put the weights down and regrip if you need to turn around in your gym set up rest 15 seconds. Add weight each session

Rest 40 seconds then move onto F2

F2) Seated Calf Raises

2 sets

15 reps

3:0:1:0 tempo

Rest 15 seconds then go back to F1

G1) Bike Sprint

2 min warm up. 10 min - 30 seconds on 30 seconds off. 2 min cool down. Go as hard as you can for the 30 seconds on. Track your miles and aim to beat next time.

B DAY

A1) Leg Extension

2 sets, 15 reps, 3:0:1:0 tempo. Rest 30 seconds then move onto A2

A2) 90 Degree Back Extention with Hold at full Extension

2 sets, 60 second hold. Rest 15 seconds then go back to A1

B1) Step Up (on bench or step) with weight

2 sets, 15 reps, 3:0:1:0 tempo. Rest 15 seconds then move to B2

B2) Lying Hamstring Curl

2 sets, 15 reps, 3:0:1:0 tempo. Rest 30 seconds then go back to B1

C1) Single Leg Hip Extension

2 sets, 15 reps, 3:0:1:0 tempo. Rest 15 seconds then move to C2

C2) Abdominal Cable or Band Pull In

2 sets, 15 reps, 3:0:1:0 tempo. Rest 30 seconds then return to C1

D1) Swiss Ball Hamstring Curls

2 sets, 15 reps, 3:0:1:0 tempo. Rest 15 seconds then move to D2

D2) Palov Press (focus on fully engaging your core here)

2 sets, 60 seconds each side. Rest 30 seconds then return to D1

E1) Single Arm Dumbell Row w/ Neutral Grip

2 sets, 15 reps, 3:0:1:0 tempo. Rest 15 seconds then move to E2

E2) Neutral Grip Dumbell Press

2 sets, 15 reps, 3:0:1:0 tempo. Rest 30 seconds then go back to E1

F1) Seated Row Pronated Grip Overhand Grip

2 sets, 15 reps, 3:0:1:0 tempo. Rest 15 seconds then move to F2

F2) Incline Push Up

2 sets, 15 reps, 3:0:1:0 tempo. Rest 40 seconds then return to F1

G1) Seated Bicep Curl (curl both arms at the same time)

2 sets, 15 reps, 3:0:1:0 tempo. Rest 15 seconds then go to G2

G2) Dumbell Tricep Extension w Rotation

2 sets, 20 reps, 3:0:1:0 tempo. Rest 15 seconds then go back to G1

HIIT

Warmup

10 min progressive warm up - At the 5 minute mark start to ramp up your intensity to about 80% then back it off for 2 mins before starting your first hiit block.

A) 4 min block

20 seconds on, 10 seconds off, 2 min rest.

B) 8 min block

20 seconds on, 60 seconds rest

C) 4 min block

1 min on, 1 min off

SHOULDERS & GLUTES

A1) Standing Cable Abduction

2 sets, 15 reps, 3:0:1:0 tempo. Rest 15 seconds then move onto A2

A2) Front Support

2 sets, 60 second hold. Rest 30 seconds then move back to A1

B1) Single Leg Reverse Hyper

2 sets, 15 reps per side, 3:0:1:0 tempo. Rest 15 seconds then move onto B2

B2) Cable or Band Pull In

2 sets, 15 reps, 3:0:1:0 tempo. Rest 30 seconds then go back to B1.

C1) Barbell Hip Extension

2 sets, 15 reps, 3:0:1:0 tempo. Rest 15 seconds then move onto C2

C2) Lying 45 Degree Lateral Raise

2 sets, 15 reps, 3:0:1:0 tempo. Rest 15 seconds then go back to C1

D1) Banded Knee Abduction / Monster Walks

2 sets, 15 reps each side. Rest 15 seconds then move to D2

D2) Seated Dumbell Front Raise

2 sets, 15 reps, 3:0:1:0. Rest 15 seconds then go back to D1

E1) 45 Degree Back Extension

Can start with no weight, but as you can hit 15 reps, add weight at each workout.

2 sets, 15 reps, 3:0:1:0 tempo. Rest 15 seconds then move to E2

E2) Dish

2 sets, 60 second hold. Rest 15 seconds then go back to E1

F1) Powell Raise

2 sets, 15 reps, 3:0:1:0 tempo. Rest 15 seconds then move to F2

F2) Passive Hang

Here you want to hang from a bar. Start with whatever time duration you can. The aim is to work up to 2 x 1 min hang with 15 seconds rest then go back to F1

G1) Dumbbell Cobra on Stability bar or incline bench.

Set incline bench between 15-30 degrees. Core facing bench, knees and front calves on seat, arms hanging straight down. Rotate thumbs away and lift to roof. Try to touch thumbs behind your back

2 sets, 15 reps, 3:0:1:0 tempo. Rest 15 seconds then move to G2

G2) Tricep Push Down w Rope

2 sets, 15 reps, 3:0:1:0 tempo. Rest 15 seconds then go back to G1