Advanced Workout Guide

Advanced
by Alice Klomp
Foreword 3
Anatomy 4
Cardio 5
Nutrition 6
Calories 7
Mental Health 8
Building Healthy Habits 9
Body Positivity 10
Debunking Myths 11
Workout - Week 1 12
Workout - Week 2 13
Workout - Week 3 14
Workout - Week 4 18
Workout - Week 5 22
Workout - Week 6 26
Workout - Week 7 30
Workout - Week 8 34
Definitions of difficult words 39
44
48
2
I’m so excited to finally be able to help people on a more personal level. I can’t wait
to help you achieve your goals and guide you to be the best possible version of
yourself! I know what it’s like to be a beginner, and it can be horribly discouraging.
My guides allow for the user to take the steps to reach consistency and progress,
while skipping some of the more difficult tasks with mentality. There are a lot of
misconceptions about diet and working out that can lead you running in circles,
and I hope I can prevent you from doing that, and get you directly where you need
to be! Thanks for believing in me
3
Anatomy
All skeletons develop differently. Bone structure varies from

person to person and may determine a lot of your body’s
shape. It can determine how wide your hips are or how
small your waist is. It may determine the size of your rib
cage. It can determine if you have broad shoulders, and the
list goes on! These are all genetic traits that you cannot
really control.
While you cannot control your bone structure, you can

control your muscle growth and fat loss. This guide will help
you in accentuating your natural body shape by building
your muscles as well as losing fat!
4
Cardio
Cardiovascular health is very important! Warming
up and/or cooling down with your workouts is a
great idea for everyone using the guide. I
recommend incorporating stretching and brief
5-10 minute cardio with each day.
I wanted this guide to be accommodating for

every body type and for every goal. That
being said, I did not include a significant
cardio schedule. If your goal is to grow
muscle, you must eat more calories than you
burn each day. If you would like to lose fat,
you must burn more calories than you eat
each day. I’ll include detailed explanation on
nutrition, fat loss, and muscle gain in the next
pages!
5
Nutrition
I don’t like diets. Diets make me nervous, and I think they are a slippery slope. I’m
all about balance, happiness, and control of emotions. I do not like very restrictive
diets or diets that aren’t beneficial to your physical, mental, and emotional health.
Instead of thinking of a diet as restrictive, I like to think of diets with this definition:
di·et 1
/ˈdīət/ the kinds of food that a person, animal, or community habitually eats.
I am not a dietician, nor am I a nutritionist. Some of the advice and information I

am giving in this guide is based upon the training I received through the National
Academy of Sports
Medicine. A lot of the advice is based upon my personal experiences, as well as

what I have observed in the fitness and bodybuilding community.
I track my food intake with a diet referred to as If It Fits Your Macros (IIFYM).
Macronutrients are the building blocks of your diet. Protein, carbohydrates, and
fats are what compose the calories of your diet, and each macronutrient helps the
body in a specific way! Protein is a great macro that will keep you satiated and
will aid in muscle growth. Carbohydrates fuel your workouts. They are made into
glucose which your body will use for energy! I love to eat carbs before and after
my workouts to fuel and reenergize. Fats are very important as well. Fats are used
to store energy in the body, as well as to insulate and protect our vital organs!
I use a food scale to measure my food intake, which makes tracking a lot easier.
My favorite app to use to track my macros is Myfitnesspal. It’s so helpful because
you can scan a barcode and bam your food pops up! If you don’t feel comfortable,
you don’t have to get extreme and measure your meals! Slow and steady wins the
race, don’t overwhelm or complicate yourself. Just being aware of what you’re
putting into your body can be enough to have progress!
6
Calories
I mentioned before, your calorie intake should be based upon your goals. If you’d
like to gain muscle, you must eat more calories than you burn during your
workouts. If you’d like to lose body fat, you must burn more calories than you eat.
Now, this doesn’t mean your fit watch or treadmill will read, “2,000 calories
burned”, after you’ve finished... It’s a bit deeper!
Everyday, your body constantly works to keep you alive. While doing this, your
body burns calories, even while you’re at rest! On top of that, you may even move
around a little extra at the gym or wherever it may be, which may increase your
total burned calories. And on top of THAT your body will burn more calories trying
to recover from the sick workout you just completed! All of that really adds up!
The number of calories you burn in a day is referred to as your Total Daily Energy
Expenditure, or TDEE. If your daily calorie intake stays under your TDEE, it will most
likely result in fat and/or muscle loss. If your daily calorie intake stays above your
TDEE, it will most likely result in muscle and/or fat gain.
Using this information hopefully will help you use this guide to its fullest extent! The
workouts will challenge you, but your diet will ultimately show how you
progress… so it’s important to be consistent!
7
Mental
Health
With the way that society views bodies, your mental health is important throughout your
fitness journey. Everyday there are advertisements catered to insecurities, and they
encourage a negative view of different parts of your bodies, deemed as “flaws”, by
society. I personally try to avoid picking out my flaws, and I debunk the term in my head.
Who says I need to be shorter, taller, thinner, thicker? My own perception of myself is the
most important one, and can help me shape a happy relationship with working out, food,
and my body.
With all of that being said, please be slow, steady, and gentle
with yourself. There is a thin line between being proactive
and being obsessive with eating habits and working
out. Look out for yourself, constantly question and
analyze why you’re doing what you’re doing. Is it
for you? Is it to improve your health and
wellness? Or is it to fit into the views that
society has created?
Always question the intention of an

advertisement!
8
Building
Healthy Habits
They say a habit takes 21 days of consistency to keep it up. I love to track my habits in a
journal. I make a short list of daily goals to keep, and check them off as I complete them.
Drink enough water? Check. Cook all of my own meals today? Check. Cardio? Check. Small
things like this can help you to stay accountable. Try not to overwhelm yourself with goals
though! Having too many may be unreasonable. Add a few new goals each week that
don't require much work, and soon you'll find it pretty simple to balance everything.
Maybe the first week, make it a goal to complete each workout and pay a little more
attention to your food intake. Then week two, try to pay more attention to
your food intake, complete each workout, and make it a goal to
drink more water! Small tasks end up adding up and you'll be
surprised how much you can improve your lifestyle.
Motivation is a key concept that everyone thinks they

are lacking. I like to avoid the word motivation, and use
the word, “self-discipline” instead. Sure, seeing a
photo or workout video on the internet may give you
motivation every once in a while… but on those
days where you’re feeling rough and don’t really
want to move is when you’ll really need that
self-discipline. You will have to learn to get
yourself to the gym without wanting to. The one
thing that will cause you to complete a task is
the rewarding feeling of doing what you
thought you couldn’t do. Would you rather be
glad you did it or sad that you didn’t?
Another good habit to have is to know your

limit. Have you been on point with your diet all
week? Great! Reward yourself with a portion of
your favorite food. Have you been waking up
early and going to bed at a reasonable hour
daily? Amazing, reward yourself with time to
relax and watch your favorite show. Been
crushing your workouts for a week straight?
Remember to rest and regroup, then be ready to
begin again the next day or two. It’s all about
finding a healthy balance, and not feeling
negatively about the goals, workouts, or food that
you set for yourself. Remember that treating
yourself to a sweet or savory snack will not ruin all
of your progress. Restricting until you can't stand it
anymore may result in binging the sweets, or may
harm your relationship with food. Fitness is sometimes a
significant mental and physical struggle, but finding the
best lifestyle for you is the end goal!
9
Body Positivity
I'd like to take this portion of the guide to remind you that you are wonderfully made,
and you should remind yourself every moment you feel otherwise. There is nothing
inherently wrong with you. Perception is a wild thing, and the way we perceive things
can be vital to our self esteem.
We may think everyone is staring at us, waiting for us to mess up. We might think we look
like crap today because our bodies don't fit into our clothes. We might see a photo or
advertisement featuring a beautiful, digitally altered, image of a body that isn't similar at
all to ours. I want you to remember that a lot of the world is set up to make you feel lesser
than you are, but it isn't true. Many people will give into the world's conventional beauty
standards; they'll believe what they hear. This may come in the form of your mom telling
you that if you don't shave, you're disgusting. It may come in the form of ads telling you
your breath stinks and to use their product. It may be your boyfriend liking a photo of a
beautiful girl, and you may perceive it as invalidating and start comparing yourself to her
subconsciously.
The quote, "Beauty is in the eye of the beholder," holds true

even if it is cliché. You should be your only 'Beholder'.
Society, peers, family, friends, relationships, etc. should
not have a say in how you look or how you feel as a
result of it. Work on being the best you, improve your
own self based on your own goals and perception.
Continually analyze your thoughts and feelings
in regards to your body, advertisements,
societal pressures, and anything that could
make you feel lesser than. Being aware is
the first step to realizing your worth. And
you are WORTHY!
10
Debunking
Myths
There are a lot of common misconceptions about our bodies. Knowing some of these things,
will help you avoid wasting time, or working out in the wrong manner, with the wrong
goals. Having knowledge on these may help you progress more quickly, with more
confidence!
Spot Reduction.
Spot reduction is the claim that body fat can be reduced from one specific area of the body,
if you do exercises for that designated area.
False.
I receive messages like, "If I do arm workouts, will I lose the fat on the back of my arms?" or
a very common one, "If I do chest workouts, will the little fat by my armpits go away?" The
simple answer is no. Bodies naturally hold fat in different places. You may naturally hold
fat in your upper body, like your arms, breasts, trunk, etc. Or you may hold fat in your lower
body, like your legs, glutes, etc. You may have fat evenly distributed throughout your body.
Unfortunately, doing crunches will not make you lose fat on your waist. It may leave you
sore with a strengthened core, but your abs will still be covered by the fat that exists there.
Eating in a caloric deficit, as well as incorporating high intensity workouts that burn
calories, will help you to lose fat.
Cardio is the only way to effectively lose fat.
False.
Yes, cardio is a very effective way to burn calories. And yes, you will often burn more
calories during cardio than during weight training. But, people often forget about the
calories burned and the benefits of weight training. During a lifting session, you will burn
calories. Research has also shown, that you continue to burn calories for hours after your
lifting session. Weight training is also more effective at building muscle than cardio. As you
build more muscle from weight training, your muscles burn more calories at rest than does
fat tissue. Your resting metabolism may gradually increase from weight training. Keep this
in mind when doing your workouts or planning a future workout!
11
Weight lifting turns fat into muscle.
False.
Fat and muscle are two very different tissues, and biologically, your fat will not turn into
muscle from exercise. What happens is, as you gain more muscle with weight training,
your body fat percentage will decrease depending on your nutrition intake. This is what
people often refer to as 'toning'.
Losing fat is the only way to make your waist smaller.

This one is the main reason why I never had the motivation to workout. I thought that since
I was already skinny, there would be no point to working out, because I don't want to get
smaller.
Nope!
During my first year of weight lifting, my waist was 24 inches, and my hips were 38 inches.
I was 135 lbs. Now, my waist is 26 inches, and my hips are 42 inches. I am 150 lbs. Yet, I
continuously get the question of: "How did you lose the weight", or
"What did you do to make your waist so much smaller". and I even receive the,
"you're getting too much into this working out thing",
"your waist is unhealthy",
"you need to eat more."
But I gained 15 lbs... this doesn't make sense.I did not lose weight to make my waist appear
smaller!
Proportions are a fancy illusion. For the year, I worked on lifting weights to sculpt and grow
my full body. I built my back, arms, legs, glutes... but waists don't really gain muscle mass.
Proportionally, my lower and upper body got much bigger, which comparatively, caused
my waist to look smaller. People need to realize that working out isn't always about
shrinking yourself, but it is about growing in the places you'd like to grow!
Lifting weights makes women bulky.
False.
This mindset is also what kept me out of the gym for years and years. I never thought that
lifting weights was even an option for me. I didn't want abs, I didn't want huge arms. Don't
only women bodybuilders lift weights? Why would that interest me? I had no idea that I
could sculpt my body to accentuate my natural bone structure or curves. I was just skinny,
had no muscle mass, and thought... "well this is my body, that's it." I really thought
increasing cardiovascular endurance was the only possible outcome for me at the gym...
and man, was I limiting myself!
12
Growing my muscles and learning about my body has given me the best feeling of
sexiness, strength, power, and beauty. It's much more different to do simple tasks like
carrying a backpack around, helping move things at work, unloading the dishwasher,
holding my arm out for 3 minutes straight changing the radio station in the car, etc. I even
feel like I walk with more purpose. I can notice with different movements, "Oh I'm
activating my hamstrings more when I walk like this." I'm no longer shuffling my feet or
activating as little muscles as possible with each step.
Muscles also look different with different body compositions. I don't look totally ripped
because I have a higher body fat percentage. If I had a lower fat percentage, different
muscles would begin to pop. Without fat on my arms, my shoulders and biceps would be
more prominent. I would have more abdominal definition, and you'd be able to notice
muscles in my legs and back more. Women in body building also achieve their physiques
through years and years of purposeful training. They have a goal, and they achieve it
through RIGOROUS routine, training, and discipline. They aim to get to 10% body fat at
times. The average woman is 25-31% body fat. To think you will simply get bulky from being
a beginner in weight training is insulting to the hard dedicated work that these women put
in.
The last myth to debunk is not necessarily a myth, but more of a topic of discussion.
There are many different categories of fitness; Crossfit, body building, boxing, yoga, dance,
weight training, running, cycling, calisthenics, athletic sports, to name a few. With all of
these comes different goals, ideas of progression, do's and dont's. Which is why it is so
DANG hard to figure out what you're doing wrong and right when you go to the gym.
There is a conversation happening around weight training currently, regarding building

muscle and losing fat at the same time. There is research proving one end to be correct, and
research proving the other end to be correct. Before, many people claimed that losing fat
and building muscle at the same time is near impossible. There were claims that only
beginners or steroid users could experience this phenomenon called "body recomposition".
This is why cycles of bulking (eating in a caloric surplus to gain muscle) or cutting (eating in
a caloric deficit to lose fat) is currently so prominent in the fitness community.
But recently, research has shown that even lifters with decades of experience are able to
experience body recomposition. I'd like you to take this information with a grain of salt,
because even I am testing this theory! Before, I was a firm believer in the bulk and cut
cycle, but after reading other information, I figured I should try body recomp myself. I
encourage you to research more to guide your decision on how you base your nutrition.
13
14
QUADS WORKOUT 1
1
4 Sets | 12 Reps 2 Minutes rest time
Hack Squat
Feet should be together during these. For more stabilization, try
putting 5 lb plates beneath your heels.
2
Leg Press
First 2 sets, keep feet low and together. Second 2 sets, feet should be
low and apart.
3
3 Sets | 10 Reps; Failure 2 Minutes rest time
Leg Extension
For each set, do 10 reps, then drop the weight in half and rep until
failure.
4
4 Sets | 12 Reps each leg 1 ½ Minutes rest time
Cable Hip Adduction

Do a slow eccentric movement, and a 1 second hold of the
concentric movement. Slow on the way down, quick on the way
up, 1 second hold when weight is up.
15
BACK WORKOUT 2
1 4 Sets | 12 Reps
Wide-Grip Lat Pulldown

2 Minutes rest time
2 4 Sets | 12 Reps
V-Bar Lat Pulldown

2 Minutes rest time
3
T-Bar Row
Keep the movement slow and controlled
4
Cable Row
16
SHOULDERS + CHEST WORKOUT 3
1 3 Sets | 10 Reps
Shoulder Press Machine

2 Minutes rest time
2
Alternating Dumbbell
Front and Side Raise
3 4 Sets | 10 Reps
Machine Fly
2 Minutes rest time
4
4 Sets | 12 Reps each arm 2 Minutes rest time
Single Arm Rear Delt

Cable Fly
5
Incline Dumbbell
Chest Press
17
GLUTES + HAMSTRINGS WORKOUT 4
1 4 Sets | 12 Reps
Hip Thrust
2 Minutes rest time
2
Leg Press
Feet should be further apart and placed higher.
3
Lying Hamstring Curl
4
4 Sets | 12 Reps each arm 2-3 Minutes rest time
Romanian Deadlift
5 4 Sets | 12 Reps
Seated Calf Raise

2 Minutes rest time
18
ARMS WORKOUT 2
1 4 Sets | 12 Reps
Dumbbell Bicep Curl

2 Minutes rest time
2 4 Sets | 12 Reps 2 Minutes rest time
Dumbbell Tricep Kickback
Dumbbell Hammer Curl
4
Cable Tricep Pushdown
19
20
QUADS WORKOUT 1
1
Hack Squat
2
Leg Press
First 2 sets, keep feet low and together. Second 2 sets, feet should be
low and apart.
3
Leg Extension
failure.
4
4 Sets | 12 Reps each leg 1 ½ Minutes rest time
Cable Hip Adduction

Do a slow eccentric movement, and a 1 second hold of the
concentric movement. Slow on the way down, quick on the way
up, 1 second hold when weight is up.
21
BACK WORKOUT 2
1 4 Sets | 12 Reps

2 Minutes rest time
2 4 Sets | 12 Reps
V-Bar Lat Pulldown

2 Minutes rest time
3
T-Bar Row
4
Cable Row
22
1 3 Sets | 10 Reps
Shoulder Press Machine

2 Minutes rest time
2
Alternating Dumbbell
Front and Side Raise
3 4 Sets | 10 Reps
Machine Fly
2 Minutes rest time
4
4 Sets | 12 Reps each arm 2 Minutes rest time
Single Arm Rear Delt

Cable Fly
5
Incline Dumbbell
Chest Press
23
1 4 Sets | 12 Reps
Hip Thrust
2 Minutes rest time
2
Leg Press
3 4 Sets | 12 Reps

2 Minutes rest time
4
4 Sets | 12 Reps each arm 2-3 Minutes rest time
Romanian Deadlift
5 4 Sets | 12 Reps
Seated Calf Raise

2 Minutes rest time
24
ARMS WORKOUT 2
1 4 Sets | 12 Reps
Dumbbell Bicep Curl

2 Minutes rest time
Dumbbell Tricep Kickback
Dumbbell Hammer Curl
4
25
26
QUADS WORKOUT 1
Free Bar Close Stance

1 Squat
2
2 Sets | 12 Reps 1 Minute rest time
Leg Press
Feet should be low and together.
3
Leg Press
Feet should be low and apart
4
Leg Extension
Drop the weight in half, then keep repping them out until failure for
each set.
5
3Sets | 10 Reps 1 Minute rest time
Hip Adductor
6 4 Sets | 12 Reps
Seated Calf Raise

2 Minutes rest time
27
BACK WORKOUT 2
1 4 Sets | 12 Reps

2 Minutes rest time
2 4 Sets | 12 Reps
Reverse-Grip Lat Pulldown

2 Minutes rest time
3
Cable Row
4 4 Sets | 15 Reps
Standing Lat Pulldown

2 Minutes rest time
5 3 Sets | 12 Reps
Dumbbell Shoulder Shrug

2 Minutes rest time
28
Dumbbell Shoulder Press
2
Dumbbell Incline
Chest Press
3 2 Sets | 12 Reps 1 Minute rest time
Dumbbell Lateral Raise
4
Dumbbell Single Arm

Side Lateral Raise
5
Machine Chest Fly
6 4 Sets | 12 Reps
Cable Face Pull

2 Minutes rest time
29
1 4 Sets | 12 Reps
Leg Press
2 Minutes rest time
2
Romanian Deadlift
Keep these slow and controlled on the way down; Quick, powerful,
and controllled on the way up.
3
2 Sets | 12 Reps ; Failure 2 Minutes rest time

Begin the set at a higher weight, do 12 reps, then drop the weight in
half and keep repping them out until failure for each set.
4 3 Sets | 15 Reps
Standing Calf Raise

2-3 Minutes rest time
5
2 Sets | Until failure 2 Minutes rest time
Walking Lunge
Lunge until failure! This is your finisher. You also have the option of
using a barbell for added weight. If you don't have a place in your
gym, you can go outside and do these!
30
ARMS WORKOUT 5
1
Dumbbell Bicep Curl
2
Dumbbell Overhead
Tricep Extension
3 4 Sets | 12 Reps
Cable Bicep Curl

2 Minutes rest time
4
5
Tricep Dip on Bench
31
32
QUADS WORKOUT 1

1 Squat
2
Leg Press
3
Leg Press
4
Leg Extension
each set.
5
Hip Adductor
6 4 Sets | 12 Reps
Seated Calf Raise

2 Minutes rest time
33
BACK WORKOUT 2
1 4 Sets | 12 Reps

2 Minutes rest time
2
Reverse-Grip Lat Pulldown
3
Cable Row
4 4 Sets | 15 Reps

2 Minutes rest time
5 3 Sets | 12 Reps

2 Minutes rest time
34
2
Dumbbell Incline
Chest Press
3 2 Sets | 12 Reps 1 Minute rest time
4
Dumbbell Single Arm

Side Lateral Raise
5
Machine Chest Fly
6 4 Sets | 12 Reps
Cable Face Pull

2 Minutes rest time
35
1 4 Sets | 12 Reps
Leg Press
2 Minutes rest time
2
Romanian Deadlift
3

4 3 Sets | 15 Reps
Standing Calf Raise

2-3 Minutes rest time
5
Walking Lunge
36
ARMS WORKOUT 5
1 4 Sets | 12 Reps
Dumbbell Bicep Curl

2 Minutes rest time
2 4 Sets | 12 Reps
Dumbbell Overhead
Tricep Extension
2 Minutes rest time
3 4 Sets | 12 Reps
Cable Bicep Curl

2 Minutes rest time
4
5 2 Sets | Until failure
Tricep Dip on Bench

2 Minutes rest time
37
38
QUADS WORKOUT 1
3 Sets | 12, 10, 8 Reps 2 Minutes rest
1
Squat
Increase weight with each set. Feet should be together during
these. For more stabilization, try putting 5 lb plates beneath your
2
Leg Press
3
Leg Press
4
Leg Extension
each set.
5
Hip Adductor
6
Seated Calf Raise

First Set: Toes pointed forward. Second Set: Toes pointing inward.
Third set: Toes pointing outward.
39
BACK WORKOUT 2
1 3 Sets | 12, 10, 8 Reps

Increase weight with each set.
2 Minutes rest time
2 4 Sets | 12 Reps
V-Bar Lat Pulldown

2 Minutes rest time
3
Cable Row
Increase weight with each set. Keep the movement slow and
controlled
4 4 Sets | 15 Reps

2 Minutes rest time
5 3 Sets | 12 Reps

2 Minutes rest time
40
1
3 Sets | 12, 10, 8 Reps 2 Minutes rest time

2 Dumbbell Incline
Chest Press
3
4
Cable Single Arm Side

Lateral Raise
3 Sets | 12; 12 Reps 2 Minutes rest time
5 EZ Bar Upright Row;

Reverse Machine Fly
As soon as you complete your set, go into reverse machine flyes.
Machine Chest Fly

2 Minutes rest time
41
1
Leg Press
Increase weight with each set. Feet should be further apart and
placed higher.
2
Romanian Deadlift
3

4
3 Sets | 15 Reps 2-3 Minutes rest time
Standing Calf Raise

First set: Toes pointed forward. Second set: Toes pointed inward.
Third set: Toes pointed outward.
5
Walking Lunge
42
ARMS WORKOUT 5
1
Dumbbell Bicep Curl
2
Dumbbell Overhead
Tricep Extension
3 4 Sets | 12 Reps
Cable Bicep Curl

2 Minutes rest time
4
Tricep Dip on Bench

2 Minutes rest time
43
44
QUADS WORKOUT 1

1 Squat
heels.
2
Leg Press
3
Leg Press
4
Leg Extension
each set.
5
Hip Adductor
6
Seated Calf Raise

45
BACK WORKOUT 2
1
4 Sets | 10-12 Reps 2 Minutes rest time
Assisted Pull-Up
2
Cable Row
3
Single Arm Bent Over

Dumbbell Row
4 3 Sets | 8-10 Reps

2 Minutes rest time
5
Standing Lat Pushdown
6 Dumbbell Seated
Shoulder Shrug
Both sets do 10 reps, then drop weight in half and go until failure.
46
1

2 Dumbbell Flat
Chest Press
3
Plate Front Raise

Grip the weight from the top
4
Reverse Machine Fly
5
3Sets | 10 Reps 2 Minutes rest time

Lateral Raise
6
Cable Chest Fly

Each set do 10 reps, then drop the weight in half and go until failure.
47
1 3 Sets | 10 Reps
Hip Thrust
2 Minutes rest time
2
Wide-Stance Leg Press

Place feet wide and higher up on foot board. Increase weight with
each set.
3
Standing Hamstring Curl

4
Cable Kickback
2 Sets | 10 Reps each leg 2 Minutes rest time
Smith Machine
5 Alternating Lunge
48
ARMS WORKOUT 5
1 3 Sets | 10 Reps
Barbell Preacher Curl

2 Minutes rest time
2 3 Sets | 12 Reps
Barbell Reverse Curl

2 Minutes rest time
3 3 Sets | 12, 10, 8 Reps
Tricep Cable Pushdown

2 Minutes rest time
4
Overhead Cable Tricep

Extension
5 3 Sets | 12 Reps
Machine Tricep Dip

2 Minutes rest time
49
50
QUADS WORKOUT 1

1 Squat
heels.
2
Leg Press
3
Leg Press
4
Leg Extension
each set.
5
Hip Adductor
6
Seated Calf Raise

51
BACK WORKOUT 2
1
Assisted Pull-Up
2
Cable Row
3

Dumbbell Row

2 Minutes rest time
5
6 Dumbbell Seated
Shoulder Shrug
52
1

2 Dumbbell Flat
Chest Press
3
Plate Front Raise

4
Reverse Machine Fly
5
3Sets | 10 Reps 2 Minutes rest time

Lateral Raise
6
Cable Chest Fly

53
1 3 Sets | 10 Reps
Hip Thrust
2 Minutes rest time
2

each set.
3

4
Cable Kickback
Smith Machine
5 Alternating Lunge
54
ARMS WORKOUT 5
1 3 Sets | 10 Reps

2 Minutes rest time
2 3 Sets | 12 Reps

2 Minutes rest time
3

4

Extension
5 3 Sets | 12 Reps
Machine Tricep Dip

2 Minutes rest time
55
56
QUADS WORKOUT 1
1 Smith Machine Close

Stance Squat
Increase the weight with each set.
2
Leg Press
Feet should be low and apart. Increase the weight with each set.
3
Bulgarian Split Squat

Do 2x12 each leg.
4 3 Sets | 15 Reps
Leg Extension
2 Minute rest time
5
Hip Adductor
Squeeze each rep together for 2 seconds. Increase weight with
each set.
6 2 Sets | 10 Reps
Seated Calf Raise

2 Minutes rest time
57
BACK WORKOUT 2
1
Assisted Pull-Up
2
Cable Row
3

Dumbbell Row

2 Minutes rest time
5
6 Dumbbell Seated
Shoulder Shrug
58
1

For the last set, do 8 reps, drop the weight in half and rep until
failure.
2
Plate Front Raise

3
Dumbbell Incline
Chest Press
For the last set, do 8 reps, drop the weight in half and rep until
failure.
4
Reverse Machine Fly

failure.
5

Lateral Raise
6
Cable Face Pull

7
Cable Chest Fly

59
1
Hip Thrust
For the last set, do 8 reps, then drop the weight in half and rep until
failure. Increase the weight for each set.
2

each set.
3

4
Cable Kickback
Smith Machine
5 Alternating Lunge
60
ARMS WORKOUT 5
1

failure.
2 3 Sets | 12 Reps

2 Minutes rest time
3

failure.
4

Extension
5 3 Sets | 12 Reps
Machine Tricep Dip

2 Minutes rest time
61
Definitions
Set A collection of reps. Tend to be made up of continuous repetitions
of a given exercise, followed by a rest period before another set is
completed or the trainer moves onto another exercise.
Repetition/ A repetition is one full completion of the exercise movement.

Rep
Drop Set A technique for continuing an exercise with a lower weight once
muscle failure has been achieved at a higher weight.
Super Set A superset is when you do two exercises back to back with little
to no rest between them.
Circuit One completion of all prescribed exercises in the circuit. When

one circuit is complete, one begins the first exercise again for the
next circuit.
Compound Compound exercises are exercises that work multiple muscle

Exercise groups at the same time. For example, a squat is a compound
exercise that works the quadriceps, glutes, and calves.
DOMS (Delayed The pain and stiffness felt in muscles several hours to days after
Onset Muscle Soreness) unaccustomed or strenuous exercise.
HIIT (High Intensity A form of interval training, a cardiovascular exercise strategy

Interval Training) alternating short periods of intense anaerobic exercise with less
intense recovery periods.
Hypertrophy Muscle hypertrophy is a term for the growth and increase of the
size of muscle cells.
Proprioception Perception or awareness of the position and movement of the

body.
TDEE (Total Daily Your total daily energy expenditure (TDEE) is the total number of
Energy Expenditure) calories you burn each day.
Macronutrients Nutrients that your body requires in large amounts for normal
growth and development — namely, carbs, fats and proteins.
Micronutrients Nutrients that your body only needs in small amounts, such as
vitamins and minerals.
62

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Cable Hip Adduction

Wide-Grip Lat Pulldown

V-Bar Lat Pulldown

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Single Arm Rear Delt

Lying Hamstring Curl

Seated Calf Raise

Dumbbell Bicep Curl

2 4 Sets | 12 Reps 2 Minutes rest time

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3 4 Sets | 12 Reps 2 Minutes rest time

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Wide-Grip Lat Pulldown

V-Bar Lat Pulldown

Shoulder Press Machine

Single Arm Rear Delt

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Dumbbell Bicep Curl

2 4 Sets | 12 Reps 2 Minutes rest time

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3 4 Sets | 12 Reps 2 Minutes rest time

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Cable Tricep Pushdown

3 Sets | 12 Reps 2 Minutes rest time

Free Bar Close Stance

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Wide-Grip Lat Pulldown

Reverse-Grip Lat Pulldown

Standing Lat Pulldown

Dumbbell Shoulder Shrug

1 3 Sets | 12 Reps 2 Minutes rest time

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3 2 Sets | 12 Reps 1 Minute rest time

Dumbbell Lateral Raise

Dumbbell Single Arm

Machine Chest Fly