Jessica Arevalo’s

Summer Challenge
- 2017 -
Welcome!

Congratulations on joining the Jessica Arevalo Summer

2017 fitness challenge. I am so excited to be able to guide
and join you along this journey to achieve your fitness
goals.

8 WEEK POSITIVITY PROJECT

During this 8 Week Challenge you’re going to not only

improve your physical well-being but also your mental
well-being. Summer is a time for growth and
development. While you develop strength, you’re, more
importantly, going to grow your self-confidence and self-
appreciation. Positivity is key in this challenge. Life is
simply too short to be filled with negativity. Just as a
plant needs nourishing fertilizer to grow, we each need
positivity and reinforcement to do the same. During these
8 weeks you’re going to engage in a number of activities
and exercises to help you grow.
Weekly Breakdown

***I highly recommend purchasing a journal or notebook

to keep track of your thoughts, feelings and reactions to
all of these positivity exercises throughout the eight
weeks. Record your initial thoughts going into the
challenge and how you felt at the end of the challenge.
Feel free to fill the pages of your journal with motivational
pictures from magazines, inspirational quotes and any
random thoughts you may have throughout the day.

Week 1: Beating our negative voice.

First and foremost, we have to beat the negative voice in

our heads that’s constantly telling us we can’t and we
shouldn’t pursue what we know we should be pursuing.
Sure, accomplishing what you want is going to be hard
and take discipline but instead of running from those
things, embrace the voice and beat it.

I have identified this voice by the name of Monty Hall - my

dad taught me this when I was younger and it’s something
I have lived by for over 2 decades. Monty was a host on
the show “Let’s Make a Deal” - that’s what this voice tries
to do to us on a daily basis: tries to make a deal with us,
constantly.

I want you to journal this week, daily, on situations that

you face with Monty Hall - did you beat it or did you make
a deal? When it’s written down on paper, you can then
create a strategy on how to win against him.
Week 2: Self-affirmation

Every single morning you wake up this week, you will say
these 7 things:

I LOVE MYSELF

I AM STRONG

I TRUST MYSELF

I AM ENOUGH

I DESERVE THE BEST

I BELIEVE IN MYSELF

I LOVE MYSELF

Walk into your bathroom, look in the mirror, give yourself

a hug while repeating these words.
Week 3: Believing in yourself.

You've got to believe in the possibilities. You've got to

believe that tomorrow can be better than today.  There
isn't a skill you can't learn; there isn't a discipline you
can't try; there isn't a class you can't take; there isn't a
book you couldn't read.

Stop doubting yourself.

Even if you have to brain wash yourself that you believe in

yourself then do it! Keep saying it until you actually start
believing in yourself. When we learn how to believe in
ourselves is when nothing is impossible.

I want you to write down in your journal 10 things that

you want to do in your lifetime even if you think they
sound stupid to you and say them out loud.

Practice here:

1.

2.

3.

4.

5.

6.

7.

8.

9.

10.
Week 4: You’re at the halfway point.

Typically, this is the point that people really focus in on

their goals, or they tend to give up.

YOU’RE NOT GOING TO GIVE UP

This week we’re going to focus on reinstating our vision.

Look back on the past three weeks and take notice of all
the things you’ve accomplished - whether it was eating a
piece of fruit instead of a pint of ice cream, completing all
of your workouts, or moving up in weights.

I want you to create some type of chart or visual depiction

of your challenges and accomplishments. Make it pretty!
Keep this same strength and motivation
Week 5: Identifying our strengths.

I feel so often we get caught up focusing on all of our

weaknesses. But! What about our strengths? I don’t care
who you are - you have strengths.

For this week’s journal entries, I want you to really dig

deep and write down your 5 strengths that you feel best
defines you. When a negative thought comes to mind
about yourself FOCUS on your strengths instead.

Practice Here:

1.

2.

3.

4.

5.
Week 6: Face your fears.

Fear can be crippling. Fear can be debilitating. Fear feeds

resistance and stops us from achieving dreams, from
challenging the status quo, from using our voices, from
trying something new.

I want you to write down 3 things that scare you the most
and why.

1.

2.

3.

Then I want you to face one of these fears this week and
write down your before and after experience on how you
overcame that fear? You will notice once you conquer the
fear it wasn’t ever that bad - it was more of a mental
block that has won and caused this fear inside of you.
Once you overcome one fear you will be able to conquer
more fears. It’s like a domino effect (Trust me! I know
from experience!)
Week 7: How to find your passion.

This is something that I didn’t know the answer to for the

longest time. The answer is if you don’t know what your
passion in life is, TRY EVERYTHING!  Try things that
interest you and don’t be close minded! Dig deep and
think of everything that has interested you since you were
young. Never stop trying new things until you find what
truly makes you happy and then let’s turn that into your
job!

That is the beauty in life - never working a day in your life,

because you love what you do!
Week 8: You’ve hit the final stretch!

This week you’re going to focus on your positivity

progress thus far.

Gather your list, notes, charts, and quotes from the past 7
weeks and take a look at all of them and reflect on how
they made you feel at the time. Now think of how you can
incorporate all of these strategies in your life this week.

You’ve reached the end of your challenge and now it’s

time to reflect on how far you’ve come. These past 8
weeks you’ve participated in a number of exercises aimed
at helping you grow and develop. Stand in front of a
mirror and take note of the beautiful flower you’ve
become. The positive thoughts you’ve kept flowing, are
the raindrops that quench your thirst. The acts of
kindness and mindfulness are the sunlight that helps you
grow. By focusing on the positive and eliminating any
room for the negative, we’ve cut out all the weeds that
inhibit your development. After this week, continue to
implement positive practices in your life. While the 8
weeks may have ended your life should be an ongoing
positivity project.
NUTRITION

Nowadays we frequently see advertisements for a special tea or pill promising to whittle your
waist, build your booty and tone your thighs all at the same time. Let me start off by saying
these products are false advertisements. Fitness goals are achieved through hard work and
dedication and require a combination of exercise and dieting. People often think that by working
out they can eat whatever it is that they want. Unfortunately, this is not the case. In order for you
to make the most out of your time spent in the gym, you must fuel your body with the proper
nutrients in the right amounts. Your results will be a reflection of your efforts during your
workouts and in the kitchen.

Knowing what you should put in your body and how much of it is essential in building a
proper nutritional regimen. I am going to provide you the tools necessary to develop nutritional
practices that can be maintained throughout your lifetime.

Let’s first take a look at energy expenditure in the body. The rules are pretty simple, if you
consume more than you expend you gain weight. If you expend more than you consume, you
lose weight.

• Caloric intake = caloric expenditure  caloric balance –weight does not change
• Caloric intake > caloric expenditure  positive caloric balance – weight increases
• Caloric intake < caloric expenditure  negative caloric balance –weight decreases

Now let’s take a closer look at the components of caloric consumption. Often times people
focus too heavily on counting calories, and pay little attention to where the calories come from.
While calorie counting is certainly important in putting nutritional goals into perspective,
contrary to popular belief, WHERE your calories come from is important.

You may be familiar with the term “Macros” and you know they’re something to be counted but
you may not know the ins and outs. I’m going to take a moment to explain to you the basics of
“Macros”. “Macros” or Macronutrients are nutritional components of the diet needed in large
amounts. The three categories of macros are carbohydrates, fats and proteins. Carbohydrates
supply energy to the body and help to spare protein for more important uses in the body. Fats are
also a source of energy in the body and are typically known for their long-term energy storage.
Proteins are crucial to health, muscular growth, and overall body function. Micronutrients are
trace minerals required in smaller amounts for normal growth and development. These include
Calcium, Magnesium Potassium and more. Your body requires a proper balance of all of the
nutrients mentioned above. Eliminating any of the categories above, interferes with your body’s
metabolic function and isn’t sustainable long-term. As mentioned before, you want your
nutritional regimen to be a lifestyle change, not a temporary diet.

Now that you have a basic understanding of the nutritional components of your diet, let’s grab a
pen and paper and get to work!
Calculating your Basal Metabolic Rate (BMR)
Your basal metabolic rate (BMR) or resting metabolic rate (RMR) is the number of calories
your body naturally burns per day at rest. This number does not take into account any exercise.

For Women: The formula for calculating your BMR takes into account your weight, height
and age.

655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years) = BMR

I have included calculations for my own BMR below for your reference

655 + (4.35 x 105) + (4.7 x 61) - (4.7 x 31) = 1,253

So my BMR is 1,253

Next we will determine your Total Daily Energy Expenditure (TDEE). This is the number
of calories you burn or expend each day while being active. During this challenge you will
be working out 4-5 times per week. I’ve included the formula below.
(Your BMR) x 1.5 = your TDEE

I have included calculations for my own TDEE below for your reference

1,253 x 1.5 = 1,880

So my TDEE is 1,880 Calories/day

Your TDEE is the ideal number of calories you will be consuming each day. Next, we are going
to break down your caloric goal into macros and determine the amount of protein, carbs and
fats you will need to consume each day.

To determine your daily protein requirement (in grams):

Your body weight in lbs. x 1.25

So mine would be:

105 x 1.25 = 131grams protein/day

To determine your daily fat requirement (in grams):

Your body weight in lbs. x .45

So mine would be:

105 x .45 = 47 grams fat/day

Calculating carbohydrates may be a little tricky so pay close attention!

 Take your grams of protein per day and multiply it by 4 (there are 4 calories in each
gram of protein). Then take your grams of fat per day and multiply this by 9 (there are
9 calories in each gram of fat). Add these two numbers together. I’ve included my
reference below:

131 x 4 = 524 (protein calories)

47 x 9 = 423 (fat calories)
524 + 423 = 947 calories of protein and fat

To determine your necessary daily carbohydrates:

Take the number of protein and fat calories (mine is 947 from above) and subtract this
from your TDEE to get the number of necessary carb calories per day. I’ve included
my example below:

My TDEE = 1,880
My Protein/Fat calories = 947
1,880 – 947 = 933

Next, you will take your carbohydrate calories from above and divide this number by
4 (there are 4 calories in each gram of carbs). I’ve included my example below:

933 / 4 = 233
Therefore, my daily carbohydrate requirement is 233 grams per day.

Now you’re finished! You’ve successfully calculated your daily macros! I’ve included
mine below:
1,880 calories/day
131 grams of protein
47 grams of fat
233 grams of carbs

Now you’re probably wondering how you’re supposed to keep track of all these numbers. I’ve
found MyFitnessPal to be the most effective app for tracking macros. You can download it free
in the App store. Once you’ve downloaded the App you can input your personal macronutrients
(NOT what the app automatically calculates for you.

To do this, open the app and tap on “More”  next tap on “Goals”  from here tap on “Calorie
& Macronutrient Goals” to input your macronutrient breakdown. Enter your daily calories along
with your values for protein, carbs and fats (in grams). Occasionally, the app won’t allow you to
match exactly, in this case try to get the numbers as close to your calculations as possible.

Get accustomed to the app by searching and adding different foods to your food log. It even
has a feature that allows you to scan barcodes. After scanning the barcode, the app provides the
nutritional info for you. I want you to track your daily meals here.
I’ve included a Recommended Food List below.You can incorporate these foods into your
meals, paying close attention to your macronutrient goals. You are not limited to the foods
included in this list. The list is merely a suggestion of foods with high nutritional benefit.

Protein Fat/Dairy Carbohydrates Fruits & Veggies

• Extra lean beaf • Almonds • Brown rice • Bananas
• Extra lean chicken • Avocado • Quinoa • Apples
breast • Cashews • Oats • Pineapple
• Extra lean pork • Walnuts • Sweet potatoes • Grapes
• Extra lean turkey • All-natural • Red potatoes • Kiwi
• Salmon almond/peanut butter • Ezekiel bread • Raspberries
• Shrimp • Nonfat/low-fat milk • Pita bread • Lemons
• Tilapia • Almond or coconut • Whole wheat pasta • Blueberries
milk • Whole wheat tortillas • Blackberries
• Nonfat Greek yogurt • Watermelon
• Eggs • Tomato
• Egg whites • Cherries
• Coconut oil • Mango
• Olive oil • Nectarine
• Sesame oil • Orange
• Pear
• Broccoli
• Cabbage
• Spinach
• Asparagus
• Brussell Sprouts
• Cauliflower
• Celery
• Mushrooms
• Edamame
• Onions
• Peppers
Supplements:

Plant based or Whey protein powder. Multi-vitamin. BCAA’s. Fish oil. CLA.
You are free to add any supplements you have already been taking or would like to take this is
just a recommended list.

MEALS:

Below I have included a sample day of meals. Because everyone’s calorie and macro
requirements are different, the plan serves as a general idea of how to balance macros
within your meals.

Breakfast ½ cup egg whites Carbs: 57g

1large egg Fat: 11g
1 cup oats Protein: 28g

Snack 2/3 cup nonfat Greek yogurt Carbs: 30g

1 apple Fat: 0g
Cinnamon Protein: 15g

Lunch 4oz chicken Carbs: 42g

½ cup brown rice Fat: 3g
1 cup steamed broccoli Protein: 33g

Snack 1 cup raw veggies Carbs: 22g

½ cup hummus Fat: 12g
Protein: 12g

Dinner 4oz steak Carbs: 31g

4oz red potatoes Fat: 6g
1 cup steamed asparagus Protein: 3g

Totals: Calories total: 1445 Carbs: 182g

Fat: 32g
Protein: 91g

As you can see from above that based on my calorie and macronutrient requirements I still have
about 440 calories to spare and extra grams to fill for each of my macronutrient categories. This
goes to show that even with eating five times a day like above you can still end up with some
extra calories and macros to fill. This demonstrates that you don’t have to starve yourself to
achieve your goals. If you end up tracking your meals like I did above and have some extra
room to fill, make sure you do!
Meal Recommendations

It is important that you eat your meals every 2.5-3 hours. If your schedule puts you behind, eat
your meal ASAP. Always have your next meal or a protein shake readily available in the
event that you lose track of time. Do NOT skip any of your meals. Eat your meals in the order
provided above.

For protein shakes use only whey protein and only mix with water. Add ice for a more
refreshing taste. For cooking, all spices are fair game but limit the amount of sodium. Fresh
garlic and onions PAM is recommended but 1tbsp of olive oil is also okay.

Your carbohydrates, protein, and vegetables should be weighed/measured after they are cooked.
Oatmeal is the only exception and should be weighed prior to cooking. You should drink at
least one gallon of water a day. Diet soda and sugar -free/zero calorie drinks are allowed to help
curb sugar cravings. Sugar-free Crystal Light is the recommended choice. Coffee and tea are
acceptable without creamer. Add Stevia or Truvia to sweeten the taste.

Nutrition Schedule

Weeks 1-3:
• Follow your individual macronutrient calculation that you determined in the steps above
• Ensure that you are consuming 20-25 grams of fiber daily
• You should aim to drink at least one gallon of water a day. Another way to determine your
water needs is to take your body weight and divide it in half. The number you get is the
number of ounces of water you should drink each day (ex: Someone 120lbs would drink 60 fl
oz. of water each day). Keeping your body hydrated has a ton of benefits and plays a huge
role in your results
• At the end of Week 3, weigh yourself first thing in the morning

Weeks 4 and 5:
• Decrease caloric requirement by 100-150 calories
• Ensure that you are consuming 20-25 grams of fiber daily
• You should aim to drink at least one gallon of water a day. Another way to determine your
water needs is to take your body weight and divide it in half. The number you get is the
number of ounces of water you should drink each day (ex: Someone 120lbs would drink 60
fl oz. of water each day). Keeping your body hydrated has a ton of benefits and plays a huge
role in your results
• At the end of Week 5, weigh yourself first thing in the morning

Weeks 6-8:
• Decrease caloric requirement by 100-150 calories
• Follow your individual macronutrient calculation that you determined in the steps above
• Ensure that you are consuming 20-25 grams of fiber daily
• You should aim to drink at least one gallon of water a day. Another way to determine your
water needs is to take your body weight and divide it in half. The number you get is the
number of ounces of water you should drink each day (ex: Someone 120lbs would drink 60
 fl oz. of water each day). Keeping your body hydrated has a ton of benefits and plays a huge
role in your results
• At the end of Week 8, weigh yourself first thing in the morning.

WORKOUTS
Cardio – Cardio, the one form of exercise that most people dread. If you’re one of those people
you’re going to have to learn to love it or at least tolerate it, because it’s going to be a staple
part of your workout routine for the next eight weeks. Cardio comes in a variety of forms and
can be performed on various surfaces and/or machines. Check out my cardio breakdown below.

LISS: LISS stands for Low Intensity Stead State and refers to cardio with a low level of
intensity. This usually includes walking and often has to be completed for a longer period of
time to have a significant impact.

Typical forms of cardio: Many of these forms are forms you see regularly and often
are performed at speeds slightly or highly above a walking pace.

Examples:
• Sprint intervals
• Stair master/ Stair mill
• Elliptical
• Hill Sprints
• Spinning
• Stationary bike
• Rowing machine
• Swimming

HIIT: High Intensity Interval Training is a form of interval training that alternates short periods
of intense exercise with less intense recovery periods. HIIT is a great cardiovascular exercise and
can also be implemented as a training style during your actual workouts.

Ex: Perform the following exercises for 30 seconds each, followed by 10 seconds of rest.
Repeat the circuit 3 times.

Jumping Jacks
Wall Sit
Push-ups
Crunches
Squats
Tricep dips
Plank
High Knees
Plyometrics: “Plyos” are a form of exercise in which muscles exert maximum force for a
short period of time with the goal of increasing strength and power. This is achieved through a
rapid transition from muscle extension to contraction repeatedly.

Ex: Perform the following exercises for 30 seconds of work and 30 seconds of rest. Complete
the entire circuit three times

Box Jumps
Running in place
Jumping Jacks
Lunge Jumps
Squat jumps

WEEKLY CARDIO BREAKDOWN

Weeks 1 and 2: Three (30 minute) sessions of steady state cardio

Week 3: One (30 minute) session of steady state cardio, two (15 minute) sessions of HIIT

Weeks 4 and 5: Three (45 minute sessions of steady state cardio) or two (30 minute sessions of
steady state cardio AND two (15 minute sessions of HIIT)

Week 6: Three (15 minute) sessions of HIIT

Weeks 7 and 8: Three (45 minute sessions of steady state cardio) or two (30 minute sessions of
steady state cardio AND two (15 minute sessions of HIIT)

WEEKLY WORKOUT SPLIT

When deciding on the appropriate amount of weight to use for the weighted exercises, I want
you to use a weight that challenges you. You should select a weight that is heavy, but not so
heavy that it compromises your form when doing the exercises. Try to increase the weight each
week of the program.

For this HOME VERSION YOU WILL NEED the following: Bands, resistance bands, yoga
mat & a set of dumbbells 5-20 pounds (you can have more than one set).
Also you may see a few different letters that mean things such as DB = Dumbbells
Dropset = you drop the weight per drop set.
Superset = you do the exercises together with no rest.
Rounds= Repeat the listed exercises without pausing. Only pause at the end for 60-90 seconds
when you are getting ready to do the next round.
Week #1 - HOME

Day/Muscle Group Sets x Reps Exercise

Day #1: Quads & glutes 10 minutes Foam rolling
&
Stretching

DB squats
Jump squats
Side to side jumps
4 Rounds | 20 reps Alternating jump lunges

DB walking lunges
Goblet reverse lunge
Scissor jumps
4 Rounds | 20 reps DB lateral lunge

Day/Muscle Group Sets x Reps Exercise

Day #2: Back & arms 3 Sets | 15-20 reps Assisted pull ups

DB Bent over row (with DB

or Resistance band)
DB Tricep kickbacks (both
arms)
Supermans
4 Sets | 20 reps

DB reverse flyes
DB Hammer curls
DB overhead extensions
DB Single arm bent over
4 Sets | 20 reps row
Day/Muscle Group Sets x Reps Exercise
DB Around the worlds SS
Day #3: Shoulders 3 Rounds| 15 reps DB Lateral raises

DB Shoulder press
DB seated lateral raises
DB front raises
3 Rounds| 15 reps DB upright rows

DB upright row
DB bent over rear flyes
DB military press
3 Rounds | 15 reps DB front raises
Day/Muscle Group
Day #4: Rest day

Day/Muscle Group Sets x Reps Exercise

Day #5: Abs & glutes 10 minutes Foam roll & stretch

3 Rounds | 20 reps DB Bulgarian split squat

DB jump squats
DB curtsy lunges
DB Walking lunges

Crunches (60 second non

stop)
Toe touches
Bicycle crunches
Planks (60 second holds)

3 Rounds | 20 reps
 Day/Muscle Group Sets x Reps Exercise
Day #6: Fullbody circuit 100 x
Jumping jacks

Push-ups
BB bicep curls
Seated close grip row (using
resistance bands)
3 Rounds | 15 reps DB walking lunges

DB Squats
DB over tricep press
DB single arm row
3 Rounds | 15 reps DB bulgarian split squat

30 -60 second planks

Burpees
60-30 second nonstop
3 Rounds crunches

Day/Muscle Group Sets x Reps Exercise

Day #7: Rest Day

Week #2

Day/Muscle Group Sets x Reps Exercise

Day #1: Quads & glutes 10 Minutes Foam roll & stretch

DB Squats (sumo stance)

Broad hops (with band)
DB Split bulgarian squat
4 Rounds | 20 reps Scissor jumps
 Goblet reverse lunge
Tuck jumps
DB lateral lunges
4 Rounds | 20 reps Jump squats

Day/Muscle Group Sets x Reps Exercise

Day #2: Back & Arms Foam & stretch
10 Minutes

Single arm seated row

(with resistance band)
DB Standing curls
DB Bentover rows
4 Rounds | 12-15 reps DB Hammer curls

Hammer curls
4 Rounds | 12-15 reps Overhead DB extensions
Supermans
DB Shrugs

Day/Muscle Group Sets x Reps Exercise

DB Around the worlds SS
Day #3:Shoulders 3| 15-20 reps DB Lateral raises
Military press SS upright
row SS seated single arm
viking press SS bent over
rear delt pull
(All done with the smith
machine. Repeat all
exercises without pausing
3 sets | 12-15 reps rest 60 seconds & repeat)

3 Sets | 12-15reps Cable front raise SS Cable

rope face pull SS cable
single arm lateral raise SS
BB Military press ( Same
 as first circuit)

Day/Muscle Group Sets x Reps Exercise

Day #4: Rest day
 Day/Muscle Group Sets x Reps Exercise
Day #5: Glutes &
Hamstrings 10 minutes Foam roll & stretch

DB walking lunges
Side to side plank
DB goblet squats
Side hold plank
4 Rounds | 12-15 reps

Crunches (60 second non

stop)
Reverse crunches
Toe touches

4 Rounds | 15-20 reps

Day/Muscle Group Sets x Reps Exercise

Day #6: Full body circuit Foam roll & stretch
10 Minutes

Close grip row (resistance

band)
DB bicep curls
DBlateral raises
Crunches (60 seconds
4 Rounds | 15-20 reps nonstop)

DB jump squats
DB flat bench press
DB kickbacks
4 Sets | 15-20 reps Toe touches
Day/Muscle Group Sets x Reps Exercise
Day #7: Rest day

Week #3

Day/Muscle Group Sets x Reps Exercise

Day #1: Quad & glutes 10 Minutes Foam roll & stretch
 DB Walking squats
Scissor jumps
DB Cross behind lunges
Power skipping
4 Rounds | 20 reps

DB Goblet reverse lunges

Broad hops (with bands)
Side to side walking lunges
Jump squats (with jumps)
4 Rounds | 20 reps

Day/Muscle Group Sets x Reps Exercise

Day #2: Back & Arms 10 Minutes Foam roll & stretch

DB Romanian deadlifts
DB curls
DB kickbacks
4 Rounds | 12-15 reps Bent over rows

Tricep dips ( chair or

bench)
DB hammer curls
DB kickbacks
4 Rounds | 15 reps Pushups

Day/Muscle Group Sets x Reps Exercise

DB Around the worlds SS
Day #3: Shoulders 3 Rounds | 12-15 reps DB Lateral raises
DB seated press
DB upright rows
DB palm up front raises
3 Rounds | 15 reps DB reverse peck deck flyes

DB Seated lateral raises

DB Seated military press
DB single arm front raise
(palm faced in)
3 Rounds | 15 reps DB upright rows
Day/Muscle Group Sets x Reps Exercise
Day #4: Rest day

Day/Muscle Group Sets x Reps Exercise

Foam roll & stretch
Day #5: Glutes & Abs 10 minutes each & Steady walk on treadmill

DB reverse lunges
DB split bulgarian
DB Jump squat
DB walking lunges
4 Rounds | 15-20 reps
Crunches (60 seconds non
stop)
Leg raises
4 Rounds | 20 reps Alternating toe taps

Day/Muscle Group Sets x Reps Exercise

Day #6: Full Body 1 Round 10-minute incline walk
100 jumping jacks
10 push-ups
20 squats
4 Rounds | 12-15 reps DB straight leg
Deadlifts
SS Jump squats
DB curls SS DB overhead
4 Rounds | 12-15 reps tricep extension

4 Rounds | 15 reps DB bentover rows

Push ups
Crunches (60 seconds non
stop)
Planks (30 seconds)
 Day/Muscle Group Sets x Reps Exercise
Day #7: Rest day

Week #4

Day/Muscle Group Sets x Reps Exercise

Day #1: Quads & glutes 10 Minutes Foam roll & Stretch

Overhead DB Squats
Jumping squat (with band)
DB Straight leg deadlift
4 Sets | 20 reps Donkey kicks
DB Squats
Weighted glute bridge
Calf raises
4 Sets | 20 reps Step ups

Day/Muscle Group Sets x Reps Exercise

Day #2: Back & Arms 10 Minutes Foam & stretch

Supermans
Push up rows
DB Bent over rows
4 Rounds | 12-15 reps DB standing curls

Seated close grip row (with

resistance band) DB hammer
curls
DB overhead extensions
Supermans

4 Rounds | 12-15 reps

Day/Muscle Group Sets x Reps Exercise

Around the worlds SS DB
Day #3: Shoulders 3 Rounds | 15 reps lateral raises

DB shoulder press
DB upright rows
DB bent over reverse flyes
4 Rounds | 12-15 reps
DB front raises
DB single arm shoulder press
4 Rounds | 12-15 reps
3 Rounds until failure
DB Viking press 3 drop sets
 Day/Muscle Group Sets x Reps Exercise
Day #4: Rest day

Day/Muscle Group Sets x Reps Exercise

Day #5: Glutes & abs 10 minutes each Foam roll & stretch

DB step ups
DB straight leg deadlifts
DB curtsy lunges
4 Rounds | 20 reps DB goblet squats
Flutter kicks
Knee to elbow
High crunches
4 Rounds | 20 reps Scissors

Day/Muscle Group Sets x Reps Exercise

Day #6: Full Body Warmup 20 jumping jacks
10 squats
5 burpees
Repeat all exercises Full body circuit
below 4 times
10 Kettle Bell Swings
10 Burpees
20 Alternating lungs

10 Pushups
15 Box jumps
40 Mountain climbers

Day/Muscle Group Sets x Reps Exercise

Day #7: Rest day

Week #5

Day/Muscle Group Sets x Reps Exercise

Day #1: Quads, glute &,
hamstrings 10 Minutes Foam & stretch

100 x Jumping jacks

Scissor jumps
DB lateral lunges
4 Rounds | 20 reps Weighted glute bridges
 Broad hops
Goblet reverse lunge
DB Straight leg deadlift
4 Sets | 20 rounds Kickbacks

Day/Muscle Group Sets x Reps Exercise

Assisted pull ups SS
Day #2: Back arms & abs 3 Sets | 15 reps Assisted tricep dips

Lat pull down SS Cable

curls SS overhead rope
3 Sets | 15 reps extensions
Bent over BB row SS BB
3 Sets | 15 reps curls SS skullcrushers

Seated row machine SS BB

3 x 12 curls SS tricep kickbacks

Day/Muscle Group Sets x Reps Exercise

Day #3: Shoulders &abs 10 Minute Foam roll & stretch

DB Standing alternating
shoulder press
DB front raises
DB lateral raise

4 Rounds | 12-15 reps

Arnold press
DB press
DB upright rows
4 rounds | 20 reps
Ab Circuit:
25 reverse crunches
3 Rounds 20 oblique twists (10 ea.)
30 Swiss ball crunches
15 leg raises

Day/Muscle Group Sets x Reps Exercise

Day #4: Rest day

Day/Muscle Group Sets x Reps Exercise

Day #5: Glutes & Foam roll & stretch &
Hamstrings 10 minutes each stairmill
3 Sets | 15-20 reps BB Squats SS jump squats
Leg press (sumo – toes
pointed out) SS one leg
press (foot placed high )SS
3 Sets | 12-15 reps Alternating jump lunges
DB split bulgarian SS lying
3 Sets | 12-15 reps leg curls SS walking lunges
 Day/Muscle Group Sets x Reps Exercise
Day #6: Full body circuit 10 minutes Foam roll & stretch
Jumps squats
Jump alternating lunges
Side to side lunges
3 rounds | 20 reps Hops
Push – ups
Plank up downs
Knees to opposite elbow
plank
3 rounds | 20 reps Plank shoulder taps
3 rounds | 20 reps Burpees SS jumping jacks

Day/Muscle Group Sets x Reps Exercise

Day #7: Rest day

Week #6

Day/Muscle Group Sets x Reps Exercise

Day #1: Quads & glutes 10 Minutes Foam roll & stretch

Coach/Chair glute bridge

Lateral leg raises (using
band)
90 degree jump squats
burpees
4 Rounds | 20 reps DB walking lunges

4 Rounds | 20 reps
Straight leg deadlifts
Scissor jumps
Fire hydrants
Wall squats ( Hold for 30-
60 seconds
 Day/Muscle Group Sets x Reps Exercise
Day #2: Back & arms
Foam roll & stretch
10 Minutes
DB seated hammer curls
DB overhead tricep
extension
DB bentover rows
4 Rounds | 12-15 reps 100 x jumping jacks

Preacher curls
Seated rows (with resistance
bands)
DB skull crushers
4 Rounds | 12-15 reps Burpees

Day/Muscle Group Sets x Reps Exercise

Day #3: Shoulders- Circuit Around the worlds
training 3 Rounds DB lateral raises
Arnold press
DB shoulder press
DB upright row
3 Rounds | 12-15 reps DB bent over rear flyes

DB Viking press
3 Rounds | 15 reps DB lateral raises
DB bent over reverse flyes
Day/Muscle Group Sets x Reps Exercise
Day #4: Rest day

Day/Muscle Group Sets x Reps Exercise

Day #5: Glutes &
hamstrings 10 minutes Foam roll & stretch
 DB reverse lunges
DB straight leg deadlifts
Alternating jumping lunges
4 Rounds | 15 reps DB squat to shoulder press

Elbow plank (60 seconds)

Wipers
Plank rolls
High crunches
4 Rounds | 20 reps

Day/Muscle Group Sets x Reps Exercise

Day #6: Full body circuit 100 jumping jacks
3 Rounds 20 squats
50 high knees
Plank up downs
4 Rounds 12-15 reps DB Alternating curls
Close grip row (using
resistance band)
DB front raises
DB walkig lunges

DB jumping lunges
Good morning’s
DBbicep curls
DB tricep overhead
4 Rounds | 20 reps extensions

Day/Muscle Group Sets x Reps Exercise

Day #7: Rest Day

Week #7

Day/Muscle Group Sets x Reps Exercise

DB Walking lunges SS
Alternating jump lunges
Step ups
Day #1: Quads & glutes 4 Rounds | 20 reps Kick backs
 DB Alternating jump lunges
100 x Jumping jacks
Lateral leg raises
4 Rounds | 20 reps Weighted glute bridge

Day/Muscle Group Sets x Reps Exercise

Day #2: Back & Arms 4 Rounds 30 jumping jacks
10 burpees
30 high knees
10 pushups
Over tricep extensions (with
resistance band)
DB seated alternating curls
Supermans
DB bent over single arm
4 Rounds | 12-15 reps row

Burpees
DB kickbacks
DB bent over rows
4 Rounds | 15-20 reps DB hammer curls

Day/Muscle Group Sets x Reps Exercise

Day #3: Shoulders
Dumbbell only – Circuit
training 3 Sets | 15-20 reps Lateral raises
Arnold press SS seated
shoulder press SS upright
rows SS front raise ( palms
3 Sets | 15-20 reps facing in)

Single shoulder press SS

front raise ( palm faced
down) SS bent over rear
3 Sets | 15-20 reps delt raises SS
 Day/Muscle Group Sets x Reps Exercise
Day #4: Rest day

Day/Muscle Group Sets x Reps Exercise

Day #5: Glute &
hamstrings 10 minutes Incline walk
DB jump squats
DB side to side jump squats
4 Rounds | 20 reps DB alternating jump lunges
Walking side lunges

Crunches
Reverse crunches
Sitting twists
4 Rounds | 20 reps Side jack-knives

Day/Muscle Group Sets x Reps Exercise

Day #6: Full body circuit 3 rounds 100 jumping jacks
15 squat jumps
10 side lunges
4 rounds | 15 reps Box jumps + jump squats
(Superset)

DB Bicep curls
DB kickbacks
DB hammer curls rope
4 rounds | 20 reps DB overhead extensions

DD single arm row

DB Arnold press
DB chest press Planks (60
3 Rounds | 12-15 reps seconds)

Day/Muscle Group Sets x Reps Exercise

Day #7: Rest day
Week #8

Day/Muscle Group Sets x Reps Exercise

Day #1: Quads & glutes
Db straight leg dead lift
(Single leg)
Goblet reverse lunges
4 Rounds | 20 reps Step ups

Cross behind lunges

Broad jumps
Weighted glute bridge
4 Rounds | 20 reps DB Jump squats

Day/Muscle Group Sets x Reps Exercise

Day #2: Back & arms 10 Minutes
Foam & stretch
DBSeated alternating
hammer curls
4 Rounds | 20 reps DB Seated alternating curls
DB tricep kickbacks
DB overhead tricep
extenstions

DB bent over rows

100 x jumping jacks
DB bent over single arm
rows
4 Rounds | 20 reps Supermans

Day/Muscle Group Sets x Reps Exercise

Around the worlds
Day #3: Shoulder drop sets 3 Rounds | 15 reps DB lateral raises

3 Sets | 12,10,8 DB Shoulder press

3 Sets | 12,10,8 DB Arnold press
3 Sets | 12,10,8 DB Lateral raise
 3 Sets | 12,10,8,6 DB upright row
Day/Muscle Group Sets x Reps Exercise
Day #4: Rest day

Day/Muscle Group Sets x Reps Exercise

Day #5: Glute & abs 10 minutes Foam rolling & stretch

DB Squats
Good mornings
Overhead DB walking
lunges
4 Rounds | 15 reps DB stiff leg deadlifts

Toe taps
Crunch kicks
Leg raises
4 Rounds | 20 reps Sit ups

Day/Muscle Group Sets x Reps Exercise

Day #6: Full Body Warmup 20 jumping jacks
10 squats
5 burpees
Repeat below exercises Full body circuit
for 4 rounds
30 (15 each leg) Alternating jump lunges
15 Bent over rows
15 Straight leg dead lifts
24 (12 each leg) Donkey kicks
15 (each arm) Alternating hammer curls
60 seconds Plank
30 Calf raises
15 Rear delt flyes
20 Leg raises

Day/Muscle Group Sets x Reps Exercise

Day #7: Rest day
Week #1 - GYM VERSION

Day/Muscle Group Sets x Reps Exercise

Day #1: Leg Day 10 minutes Foam rolling
&
Stretching

3 Sets | 15-20 reps Squats (normal stance) SS

Jump squats
(Superset: perform
second exercise
immediately after the
first)
Leg extensions SS
3 Sets | 15-20 reps Alternating jump lunges

Leg press (Sumo stance) SS

3 Sets | 12-15 reps Split Bulgarian squats

Dumbbell walking lunges

4 Sets | 40 steps & 15 reps SS Calve raises

Day/Muscle Group Sets x Reps Exercise

Day #2: Back & arms 10 Minute Foam roll & stretch

3 Rounds | 20 reps

3 Rounds | 20 reps
 Day/Muscle Group Sets x Reps Exercise
Day #3: Shoulder - Circuit DB Around the worlds SS
training 3 Sets | 15 reps DB Lateral raises

DB Shoulder press SS
Seated DB lateral raises SS
DB front raises SS DB
upright rows ( Do these 4
exercises with no rest take
60 second rest when done
3 Sets | 15 reps with round & repeat)

BB upright row SS Cable

rope face pull SS BB
military press SS BB front
3 Sets | 15 reps raises
Day/Muscle Group
Day #4: Rest day

Day/Muscle Group Sets x Reps Exercise

Day #5: Glutes &
Hamstrings 10 minutes Foam roll & stretch

DB Bulgarian split squat

3 Sets | 15-20 reps SS DB stiff leg deadlift

DB jump squats SS DB
3 Sets | 20 reps single leg stiff leg deadlifts

3 Sets | 15-20 reps

DB curtsy lunges SS
Lying leg curls
 Single leg press SS Bosu
3 Sets | 12-15 reps ball leg curls

Day/Muscle Group Sets x Reps Exercise

Day #6: Fullbody circuit 100 x
Jumping jacks

Push-ups SS
BB bicep curls SS Lat pull
3 Sets | 15-20 reps downs SS walking lunges

Leg extensions SS DB over

tricep press SS DB single
arm row SS Bulgarian split
3 Sets | 15-20 reps squat

30 -60 second planks SS

burpees SS 60-30 second
3 Rounds nonstop crunches

Day/Muscle Group Sets x Reps Exercise

Day #7: Rest Day

Week #3

Day/Muscle Group Sets x Reps Exercise

Legs 10 Minutes Foam roll & stretch
 Smith machine (sumo
stance squat SS Smith
machine alternating reverse
3 Sets | 15-20 reps lunges

Smith machine squats

(alternating jumps close &
wide stance) SS Smith
machine deadlifts (normal
3 Sets | 15-20 reps stance)
BB curtsy lunges SS Jump
3 Sets | 20 reps squats

BB Walking lunges SS
3 Sets | 40 lunges & 15 reps Calve raises

Day/Muscle Group Sets x Reps Exercise

Day #2: Back & Arms 3 Sets | 12-15 reps Assisted pull - ups

Romanian deadlifts SS DB
3 Sets | 12-15 reps curls SS DB kickbacks

Lat rope pull downs SS

Rope tricep extensions SS
3 Sets | 15 reps rope cable curls
Single arm cable row SS
DB hammer curl SS DB
3 Sets | 12-15 reps kickbacks

Day/Muscle Group Sets x Reps Exercise

Day #3: Shoulders circuit DB Around the worlds SS
training 3 Sets | 12-15 reps DB Lateral raises
Seated DB press SS DB
upright rows SS DB palm
up front raises SS Reverse
3 Sets | 15 reps peck deck flyes
 Seated DB lateral raises SS
Seated BB military press SS
single arm Db front raise
(palm faced in) SS DB
3 Sets | 15 reps upright rows
Day/Muscle Group Sets x Reps Exercise
Day #4: Rest day

Day/Muscle Group Sets x Reps Exercise

Day #5: Glutes & Foam roll & stretch
Hamstrings 10 minutes each & Steady walk on treadmill

DB reverse lunges SS Cable

3 Sets| 15-20 reps robe pull throughs
DB split bulgarian squat SS
leg press ( feet placed high
3 Sets | 12-15 reps to target hamstrings)

Jump squat SS Cable

kickbacks SS seated leg
3 Sets | 15 reps curls

Day/Muscle Group Sets x Reps Exercise

Day #6: Full Body 1 Round 10-minute incline walk
100 jumping jacks
10 push-ups
20 squats
3 Sets | 12 reps Barbell straight leg
deadlifts
3 Sets | 12 reps Jump squats
3 x 20 (20 each leg) Jump lunges
3 Sets | 12 reps Dumbbell curl to
overhead press
3 x 12 (12 each leg) Alternating reverse
lunges
3 x 10 (10 each arm) Push-up rows
3 Sets| 12 reps Barbell squats
3 Sets | 12 reps Rear delt flyes
 Day/Muscle Group Sets x Reps Exercise
Day #7: Rest day

Week #4

Day/Muscle Group Sets x Reps Exercise

Day #1: Legs 10 Minutes Foam roll & Stretch

3 Sets | 15 reps Squats

3 Sets | 20 reps Leg press
3 Sets | 15-20 reps Hack squats
3 sets | 15-20 reps Leg extensions
3 sets | 15 reps Calf raises

Day/Muscle Group Sets x Reps Exercise

Day #2: Back & Arms 3 Sets | 12-15 reps Assisted pull ups

Underhand lat pulldown SS

BB Curls SS tricep rope
3 Sets | 12-15 reps extensions

Seated close grip row SS

DB hammer curls SS
3 Sets | 15 reps Overhead Db extensions
Db Single arm row SS
Isolated BB seated curls SS
3 Sets | 15 reps DB tricep kickbacks

Day/Muscle Group Sets x Reps Exercise

Around the worlds SS DB
Day #3: Shoulders 3 Sets | 15 reps lateral raises

Db shoulder press SS BB
3 Sets | 12-15 reps upright rows
Cable front raise SS cable
3 Sets | 12-15 reps rope face pulls
DB Viking press 3 drop sets
until failure ( Start with
highest weight you can go
and work your way down
3 Sets | until failure each drop set)
 Day/Muscle Group Sets x Reps Exercise
Day #4: Rest day

Day/Muscle Group Sets x Reps Exercise

Day #5: Glutes & Foam roll & stretch &
Hamstrings 10 minutes each Stairmill

DB step ups SS BB straight

3 Sets | 12-15 reps leg deadlifts
Jump squats ( sumo – toes
pointed out) SS Bosu ball
3 Sets | 20 reps leg curls
Smith machine reverse
3 Sets | 15-20 reps lunges SS BB curtsy lunges
Cable kick backs SS cable
3 Sets | 12-15 reps rope pull throughs

Day/Muscle Group Sets x Reps Exercise

Day #6: Full Body Warmup 20 jumping jacks
10 squats
5 burpees
Repeat all exercises Full body circuit
below 4 times
10 Kettle Bell Swings
10 Burpees
20 Alternating lungs

10 Pushups
15 Box jumps
40 Mountain climbers

Day/Muscle Group Sets x Reps Exercise

Day #7: Rest day

Week #5

Day/Muscle Group Sets x Reps Exercise

Day #1: Legs 10 Minutes Foam & stretch

Jump squats SS Jumping

3 Sets | 20 reps lunges
 Over head plate walking
3 Sets | 20 lunges & lunges SS Leg extensions (2
15,12,10 reps until failure drop sets)

Side to side lunges SS 100

Jumping jacks
3 Sets | 15 lunges on each
side

Day/Muscle Group Sets x Reps Exercise

Assisted pull ups SS
Day #2: Back & Arms 3 Sets | 15 reps Assisted tricep dips

Lat pull down SS Cable

curls SS overhead rope
3 Sets | 15 reps extensions
Bent over BB row SS BB
3 Sets | 15 reps curls SS skullcrushers

Seated row machine SS BB

3 x 12 curls SS tricep kickbacks

Day/Muscle Group Sets x Reps Exercise

Day #3: Heavy Shoulders &
Abs Warmup (2 rounds) 20 push-ups
10 burpees
15 commandos
3 Sets | 12-15 reps Military press
3 Sets | 12-15 reps DB front raise
3 Sets | 12 -15reps DB side raise
3 Sets | 15-20 reps Reverse flyes
3 Rounds Ab Circuit:
25 reverse crunches
20 oblique twists (10 ea.)
30 Swiss ball crunches
15 leg raises

Day/Muscle Group Sets x Reps Exercise

Day #4: Rest day

Day/Muscle Group Sets x Reps Exercise

Day #5: Glutes & Foam roll & stretch &
Hamstrings 10 minutes each stairmill
3 Sets | 15-20 reps BB Squats SS jump squats
Leg press (sumo – toes
pointed out) SS one leg
press (foot placed high )SS
3 Sets | 12-15 reps Alternating jump lunges
DB split bulgarian SS lying
3 Sets | 12-15 reps leg curls SS walking lunges
 Day/Muscle Group Sets x Reps Exercise
Day #6: Full body pylo
circuit 10 minutes Foam roll & stretch
Jumps squats
Jump alternating lunges
Side to side lunges
3 rounds | 20 reps Hops
Push – ups
Plank up downs
Knees to opposite elbow
plank
3 rounds | 20 reps Plank shoulder taps
3 rounds | 20 reps Burpees SS jumping jacks

Day/Muscle Group Sets x Reps Exercise

Day #7: Rest day

Week #6

Day/Muscle Group Sets x Reps Exercise

Hack squats SS Split
Day #1: Legs 3 Sets | 15 reps Bulgarian jump squat

Smith machine squats SS

Smith machine reverse
3 Sets | 20 reps alternating lunges

3 Sets | 15,12,10 reps & 15 Leg extensions ( 2 drop

Burpees sets) SS Burpees
 Day/Muscle Group Sets x Reps Exercise
Day #2: Back & arms

3 Sets | 12-15 reps Assisted pull - ups

Wide grip lat pull down SS
Cable rope curls SS
Overhead cable rope
3 sets | 15 reps extensions

Close grip lat pulldown SS

Single arm cable curls SS
3 Sets | 12-15 reps DB kickbacks

T-bar row SS BB curls SS

3 Sets | 15 reps skull crushers

Day/Muscle Group Sets x Reps Exercise

Day #3: Shoulders- Circuit Around the worlds SS DB
training 3 Sets | 15 reps lateral raises
Smith machine military
press SS Smith machine
3 Sets | 15 reps upright row

3 Sets | 15 reps
Arnold press SS lateral
raises
Cable upright row (rope )
3 Sets | 15 reps SS Cable face pulls (rope)

Day/Muscle Group Sets x Reps Exercise

Day #4: Rest day

Day/Muscle Group Sets x Reps Exercise

Day #5: Glutes &
hamstrings 10 minutes Foam roll & stretch
 Smith machine lunges on
each leg (don’t alternate) SS
Smith machine jump squats
3 Sets | 15-20 reps SS DB straight leg deadlifts

3 Sets | 15-20 reps

Lying leg curls SS burpees
SS Cable kickbacks
Seated or standing calve
3 Sets | 20 reps raises

Day/Muscle Group Sets x Reps Exercise

Day #6: Full body circuit 100 jumping jacks
3 Rounds 20 squats
50 high knees
Plank up downs
3 sets 12-15 reps Alternating dumbbell
SS Seated close grip row
SS DB front raises SS rope
face pulls

Walking lunges SS BB
good morning’s SS DB
bicep curls SS DB overhead
3 Sets | 20 reps extensions

Seated calve raises SS Lat

pull downs SS Plank up
downs SS ab crunches (60
3 Sets | 20 reps second nonstop)

Day/Muscle Group Sets x Reps Exercise

Day #7: Rest Day

Week #7

Day/Muscle Group Sets x Reps Exercise

3 x 20 lunges & 15 jump DB Walking lunges SS
Day #1: Legs lunges Alternating jump lunges
 DB Alternating jump lunges
SS
Smith machine alternating
3 x20 lunges

Smith machine jump squats

alternating close and wide
3 x15- 20 squats

Day/Muscle Group Sets x Reps Exercise

Day #2: Back & Arms Warmup (3 rounds) 30 jumping jacks
10 burpees
30 high knees
10 pushups
3x 12 Straight arm lat push
down + Seated cable
rows (Superset)
3 x 15 Isolated side latpull
down + seated single arm
cable row (Superset)
3 x 12 Alternating hammer curls
+ Elevated isolated cable
bicep curls (Superset)
3 x 12 Underhand press to skull
crusher + alternating
bicep curls (Superset)

Day/Muscle Group Sets x Reps Exercise

Day #3: Shoulders
Dumbbell only – Circuit
training 3 Sets | 15-20 reps Lateral raises
Arnold press SS seated
shoulder press SS upright
rows SS front raise ( palms
3 Sets | 15-20 reps facing in)

Single shoulder press SS

front raise ( palm faced
down) SS bent over rear
3 Sets | 15-20 reps delt raises SS
 Day/Muscle Group Sets x Reps Exercise
Day #4: Rest day

Day/Muscle Group Sets x Reps Exercise

Day #5: Glute &
hamstrings 10 minutes Incline walk
Jump squats SS side to side
jump squats SS alternating
3 Sets | 20 reps jump lunges

Walking lunges SS walking

3 Sets | 20 reps side lunges SS hops

DB step ups SS cable kick

3 Sets | 15 reps backs SS lyng leg curls

Day/Muscle Group Sets x Reps Exercise

Day #6: Full body circuit 3 rounds 100 jumping jacks
15 squat jumps
10 side lunges
3 Sets | 15 reps Box jumps + jump squats
(Superset)

DB Bicep curls SS Cable

rope tricep push downs
SSCable rope curls SS
Cable rope overhead
3 Sets | 15 reps extensions

Db single arm row SS

Arnold press SS Incline DB
chest press SS close grip
3 Sets | 12-15 reps row

Day/Muscle Group Sets x Reps Exercise

Day #7: Rest day
Week #8

Day/Muscle Group Sets x Reps Exercise

Day #1: Legs
3 Sets | 15,12,10 reps Leg extensions (2 drop sets)

Hack squats (2 drop sets)

3 Sets | 15,12,10 reps
3 Sets | 12-15 reps Squats (Normal stance)

3 Sets | 20 reps Leg press

Day/Muscle Group Sets x Reps Exercise

Day #2: Back & arms 3 Sets | 15 reps
Assisted pull ups
Seated wide grip cable row
SS DB hammercurls SS DB
3 Sets | 15 reps overhead tricep extension

Wide grip pull down SS BB

3 Sets | 15 reps curls SS tricep bench dips
3 Sets | 15 reps Single arm DB row SS
DB curls SS DB kickbacks
BB bent over rows SS
3 Sets | 15 reps Seated row machine
+

Day/Muscle Group Sets x Reps Exercise

Day #3: Shoulders -Heavy 3 Sets | 15-20 reps Lateral raises (5 pnd DB)

3 Sets | 12,10,8,6 Shoulder press

3 Sets | 12,10,8,6 Arnold press
3 Sets | 12,10,8,6 Lateral raise
As you can see from above I’ve provided you with eight weeks of workouts. Every week the
workouts change to prevent a plateau and to keep the workouts interesting. The workouts should
be challenging. If they are too difficult, lower the weight and if they are too easy increase your
weight. I hope you love this workout challenge as much as I do! It’s based on my own training
methods and a training split you can use more than once!

CHECK-INS

You will complete bi-weekly check-ins throughout the eight weeks, for a total of four check-
ins. Check- ins will be completed on the weekends (Saturday and Sunday). Ensure that progress
photos and current weight are taken first thing in the morning.

You will send me:

• Your current weight
• Progress photos (front angle, side angle)
• Your macros
• Your current cardio routine, how often you’re sticking to your routine (how many x’s a
week)
• Any additional comments, questions, etc. you have for me

*Send your check-ins in the original email thread and keep all check-ins in that same thread. Do
not send me separate emails for each check-in or for any questions during the challenge. Let’s
keep it organized in one place!

I can’t wait to see your results! We’re going to experience a lot of beautiful growth this Summer!!!

Much love,

Jessica