Workout Trainer : Online Personal Trainer Programs

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WORKOUT TRAINER JOURNAL

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Build Your Biceps with this Full WorkoutBuilding great arms starts with a program that focuses on more than just arms. What did you expect? A workout that only had you rolling into the gym with a single Arm Workout in hand? Absolutely NOT- The idea behind a great program author (someone who writes actual properly periodized pro-grams) is someone who understands that the body is a machine that has all parts, and when all parts are being worked it helps the rest if it grow.

If the people who don’t do legs would un-derstand that to get the rest of their body

to grow that they actually HAVE to do legs. These individuals would see much better results. The arms, as any other part of your body, will grow when a complete program (not just one specifically targeted for that muscle group) is executed. In the below plan I give you a full program to execute that is guaranteed to add some serious size, or for women some serious toning to your arms.

My recommended nutritional Meal Plan Is Directly from the Advanced Nutritional Meal Plan on the WorkoutTrainer.com Nu-trition Guide

WITH THIS FULL WORKOUT

BUILDY OUR BICEPS

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Like every JYM product, Post JYM contains no pro-prietary blends, proper dosing on all ingredients, no “abbreviated” formulas, no concentrates, and no BS. All nine of the ingredients in Post JYM are critical for recovery. There is no filler.

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Daily Meal Plan1

BREAKFASTOatmeal, cooked, regular fat not added in cooking: 1-1/2 cup, cooked : 218 cal Cranberries, dried : 1/4 cup : 91 cal Calories: 309 Carb=62g Prot=9.2g Fat=3.9g

Get The NutritionalGuide Here

Almonds, unroasted : 1/4 cup, whole, unblanched : 209 cal Plum, raw : 1 plum (2-1/8" dia) : 36 calKiwi fruit, raw : 1 Typical Serving : 46 calOrange, raw : 1 large (3-1/16" dia) : 86 cal Cheese, cottage, lowfat, low sodium : 2 cup : 325 cal Wheat germ, plain : 1/2 cup : 216 cal Yogurt, fruit variety, lowfat milk : 1 8 oz container : 231 cal

Snack 1

Calories: 1151 Carb=132g Prot=92g Fat=33g



LUNCH

DINNER

Turkey, light meat, cooked, skin not eaten : 4 thin slice (approx 3” x 2” x 1/8”) : 88 cal

Bread, wheat or cracked wheat : 2 regular slice : 130 calAlfalfa sprouts, raw : 1/2 cup : 5 calMayonnaise-type salad dressing, fat-free : 1 tablespoon : 12 calSpinach, raw : 2 cup : 13 cal

Pineapple, raw : 2 cup, diced : 152 calSpinach, raw : 3 cup : 20 calSalmon, baked or broiled : 5 oz, boneless, raw (yield after cooking) : 197 cal

Walnuts : 1/8 cup, shelled (50 halves) : 80 cal

Snack 3

248 Carb=28g Prot=24g Fat=4.6g

Snack 2

449 Carb=44g Prot=33g Fat=18g Calories:

Calories:

2156 Carb=267g Prot=158g Fat=59gTotal Calories:



Daily Meal Plan2

BREAKFASTBanana, raw : 2 medium (7” to 7-7/8” long) : 217 calRaspberries, red, raw : 1/2 cup : 30 cal

Oatmeal, cooked, instant, fat not added in cooking : 1 cup, cooked : 226 calEgg substitute, NS as to powdered, frozen, or liquid : 1 Typical Serving : 51 cal

Calories: 524 Carb=102g Prot=18g Fat=8.1g

Flax seeds : 4g : 20 calMeal replacement or supplement, liquid, predigested protein : 2 fl oz : 139 calCarrots, raw : 170.1g : 73 calAlmonds : 1/5 cup : 166 cal

Snack 1Calories: 398 Carb=24g Prot=43g Fat=16g


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Supplement companies love to claim they’ve creat-ed a real “game-changer.” Pre JYM doesn’t play that game. It doesn’t need hype or flashy marketing. With 13 hand-picked ingredients included at full doses, Pre JYM is in a league of its own.


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LUNCH

DINNER

Olive oil : 1 tablespoon : 119 calTuna, canned, water pack : 3 oz : 99 calRice, white, cooked, instant, fat not added in cooking : 2 Typical Serving : 216 calApple, raw : 1 medium (2-3/4” dia) (approx 3 per lb) : 81 cal

Beef steak, broiled or baked, lean only eaten : 1/2 sirloin steak(yield after cooking, bone and fat removed) : 238 cal

Broccoli, cooked, from fresh, fat not added in cooking : 1 Typical Serving : 22 cal

Rice, white, cooked, instant, fat not added in cooking : 1 cup, cooked : 160 cal


Meal replacement or supplement, liquid, predigested protein : 2 fl oz : 139 cal


Calories: Carb=39g Prot=41g Fat=10g



Banana, raw : 1 medium (7” to 7-7/8” long) : 109 calPeanut butter and jelly sandwich : 1 sandwich : 330 cal

Snack 3Calories: Carb=39g Prot=41g Fat=10g


http://www.workouttrainer.com/home/articles/building-better-arms



Daily Meal Plan3

BREAKFASTBanana, raw : 1 large (8” to 8-7/8” long) : 125 calEgg, white only, cooked : 1 white : 16 calOatmeal, cooked, regular, fat not added in cooking : 1-1/2 cup, cooked : 218 calGranola : 1/2 Typical Serving : 128 cal

Flax seeds : 1/16 cup : 45 calCheese, cottage, lowfat, low sodium : 2 cup : 325 calAlmonds : 1/5 Typical Serving : 33 cal




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LUNCH

DINNER

Turkey, light meat, cooked, skin not eaten : 4 thin slice (approx 3” x 2” x 1/8”) : 88 calCarrots, raw : 6 thin strip or stick : 5 calSpinach, raw : 2 cup : 13 calPepper, sweet, red, raw : 2 cup, sliced : 50 cal

Margarine : 1/2 tablespoon : 39 calChicken, breast, with or without bone, broiled, NS as to skin eaten : 1/2 medium breast (yield after cooking, bone removed) : 180 calPineapple, raw : 2 cup, diced : 152 calSpinach, raw : 3 cup : 20 calBread, whole wheat, 100% : 2 regular slice : 138 calOlive oil : 1 tablespoon : 119 cal

Calories: 156 Carb=15g Prot=20g Fat=2.4g


Watermelon, raw : 1 slice (1” thick, 7-1/2” - 9-1/2” long, 4” high in center) : 91 calApple, raw : 1 large (3-1/4” dia) (approx 2 per lb) : 125 cal

Snack 2Calories: 216 Carb=53g Prot=2.2g Fat=2g

Snack 32340 Carb=280g Prot=148g Fat=78gTotal Calories:



Daily Meal Plan4

BREAKFAST

LUNCH

Banana, raw : 2 medium (7” to 7-7/8” long) : 217 calMeal replacement, protein type, milk- and soy-based, powdered, not reconstituted : 28.35g : 96 cal

Spinach, raw : 6 cup : 40 calLentil soup : 1 cup : 218 calRice, white, cooked, regular, fat not added in cooking : 1 cup, cooked : 203 calBroccoli, cooked, from fresh, fat not added in cooking : 6 cup, fresh, cut stalks : 260 cal

Granola bar, nonfat : 1 Typical Serving : 142 cal

Snack 1Calories: 313 Carb=69g Prot=12g Fat=1.8g

Calories: 142 Carb=33g Prot=2.5g Fat=0.39g




Pretzels, hard : 14 one ring pretzel : 107 cal

Pretzels, hard : 14 one ring pretzel : 107 cal

SnackSnack

2

3




DINNERVegetarian pot pie : 1 Typical Serving : 509 calVegetarian chili (made with meat substitute) : 425g : 559 cal



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POST




Exercise Sets Reps Muscle Group

Machine Leg Press Both Legs

Dumbbell Front Squat

Walking Lunge

Standing Calf Raise

Barbell Incline Bench Press On Bench

Reverse Grip Incline Bench Press

Laying on Bench Dumbbell Flys Both Arms

DB Cross Body Hammer Curls

SUPER-SET

Laying On Bench Dumbbell Tricep Extension Alternating Arms

Seated Barbell Biceps Curl

SUPER-SET

Standing Kickbacks Both Arms With Band

Standing Bicep Curl Barbell With Band Both Arms

SUPER-SET

Dumbbell Overhead Triceps Extension Both Arms

Jump Rope

3

4

4

4

3

3

3

3

0

3

3

0

3

3

0

3

3

15

6

8

20

15

6

15

12

0

15

12

0

25

20

0

20

30

Legs

Legs

Legs

Legs

Chest

Chest

Chest

Arms

TIPS

Arms

Arms

TIPS

Arms

Arms

TIPS

Arms

Cardio

DA

Y 1WEEK

1

http://www.workouttrainer.com/home/exercises/983?preview





















Standing Dumbbell Shoulder Press Alternating Arms

Tri-Set

Standing Dumbbell Side Raise Alternating Arms

Tri-Set

Standing Dumbbell Rear Delt Raise One Arm

Standing Dumbbell Upright Row Alternating Arms

SUPER-SET

Standing Dumbbell Front Raise Alternating Arms

Standing Dumbbell Shoulder Press Alternating Arms

Seated On Bench Cable Lat Pulldowns One Arm

SUPER-SET

Dumbbell Bent Over Close Grip Rows One Arm

Pull-Up/ Chin

Standing Dumbbell Shrugs

Seated On Bench Cable Lat Pulldowns Both Arms

Reverse Crunch/ Leg Lifts

Laying On Ball Abdominal Crunch With Cable

Plank

Jump Rope

3

0

3

0

3

3

0

3

1

3

0

3

3

3

1

3

4

3

3

12

0

8

0

10

12

0

8

20

12

0

8

8

15

20

10

30

30

30

Shoulders

TIPS

Shoulders

TIPS

Shoulders

Shoulders

TIPS

Shoulders

Shoulders

Back

TIPS

Back

Back

Shoulders

Back

Abs

Abs

Abs

Cardio

DA

Y 2WEEK

1

























Standing Bicep Curl Dumbbell Both Arms

SUPER-SET

Standing Bicep Curl Dumbbell Alternating Arms

Standing High Bicep Curls One Arm

Standing Bicep Cable Curl Behind


Seated On Ball Bicep Curl With Band Both Arms In Front

Standing Cable Triceps Extension Both Arms

SUPER-SET


Reverse Triceps Extension/ Reverse Skullcrusher

Dips


Laying On Ball Abdominal Crunch With Dumbbell

V-Ups With No Equipment

Plank

Bent Over Cable Crunch

3

0

3

3

3

1

3

3

0

3

3

3

1

4

4

3

3

10

0

6

12

15

20

25

15

0

10

8

12

20

25

10

30

10

Arms

TIPS

Arms

Arms

Arms

Arms

Arms

Arms

TIPS

Arms

Arms

Chest

Arms

Abs

Abs

Abs

Abs

DA

Y 3WEEK

1



http://www.workouttrainer.com/home/exercises/430

















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Barbell One Legged Squat Foot On Bench

SUPER-SET

Barbell Squat

Dumbbell Side Lunge

SUPER-SET

Step Ups Alternating Legs

Prone Machine Leg Curl Alternating Legs

Seated Calf Raise

Barbell Squat

Dumbbell Bench Press On Bench Alternating Arms

SUPER-SET

Dumbbell Bench Press On Bench Both Arms

Barbell Bench Press On Bench With Band

Standing High Cable Flys Alternating Arms

Standing High Cable Flys Both Arms




3

0

3

3

0

3

3

3

1

3

0

3

3

3

3

1

3

3

5

0

15

6

0

10

15

20

20

5

0

5

8

6

6

20

12

15

Legs

TIPS

Legs

Legs

TIPS

Legs

Legs

Legs

Legs

Chest

TIPS

Chest

Chest

Chest

Chest

Chest

Abs

Abs

DA

Y 4WEEK

1






















Pull-Up/ Chin

Standing Dumbbell Shoulder Press One Arm

SUPER-SET

Standing Cable Side Raise One Arm

Pull-Up/ Chin

Standing Barbell Upright Row

SUPER-SET

Standing Dumbbell Rear Delt Raise One Arm

Pull-Up/ Chin


SUPER-SET

Laying On Bench Bar Triceps Extension Both Arms

Pull-Up/ Chin

Standing Cable Tricep Extension One Arm

SUPER-SET

Standing Biceps Curl Dumbbell With Band Alternating Arms

Pull-Up/ Chin



3

4

0

4

3

4

0

4

3

4

0

4

3

4

0

4

3

4

4

10

12

0

10

8

10

0

8

6

6

0

15

4

15

0

15

2

10

15

Back

Shoulders

TIPS

Shoulders

Back

Shoulders

TIPS

Shoulders

Back

Arms

TIPS

Arms

Back

Arms

TIPS

Arms

Back

Abs

Abs

DA

Y 5WEEK

1























DA

Y 1Exercise Sets Reps Muscle Group

Dumbbell Squat With Ball

ROMANIAN DEADLIFT

Prone Machine Leg Curl Alternating Legs

Barbell Squat With Band


SUPER-SET

Close Grip Push Ups

Standing Chest Fly With Band One Arm

SUPER-SET

Barbell Bench Press On Bench



SUPER-SET



SUPER-SET


Dips

SUPER-SET



SUPER-SET


Hanging Leg Raise

SUPER-SET

Laying on Ball Abdominal Crunches Hands Straight Up

4

4

4

1

4

0

4

3

0

3

1

3

0

3

3

0

3

3

0

3

1

0

1

3

0

3

12

10

12

20

8

0

8

20

0

8

20

8

0

12

12

0

15

10

0

8

20

0

20

10

0

30

Legs

Legs

Legs

Legs

Chest

TIPS

Chest

Chest

TIPS

Chest

Chest

Arms

TIPS

Arms

Arms

TIPS

Arms

Chest

TIPS

Arms

Arms

TIPS

Arms

Abs

TIPS

Abs

WEEK

2






























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Barbell Push Press (with bands optional)

Seated On Ball Dumbbell Military Press One Arm

Tri-Set

Standing Dumbbell Side Raise Both Arms

Tri-Set

Standing Barbell Front Raise

Standing Dumbbell Rear Delt Raise Both Arms

SUPER-SET

Dumbbell Bent Over Wide Grip Rows Both Arms

Barbell Push Press (with bands optional)


SUPER-SET

Standing Overhead Pulldowns With Band Both Arms

Standing Barbell Shrugs

Seated On Bench Bar Lat Pulldowns



3

3

0

3

0

3

3

0

3

1

3

0

3

3

1

3

3

12

10

0

8

0

8

10

0

5

20

8

0

15

10

20

10

20

Olympic Lifts

Shoulders

TIPS

Shoulders

TIPS

Shoulders

Shoulders

TIPS

Back

Olympic Lifts

Back

TIPS

Back

Shoulders

Back

Abs

Abs

DA

Y 2WEEK

2






















SUPER-SET

Reverse Triceps Extension/ Reverse Skullcrusher


Close Grip Push Ups

SUPER-SET



SUPER-SET



Cable Concentration Bicep Curl

SUPER-SET

Standing Triceps Extension With Band One Arm



Laying on Ground Abdominal Crunches Hands by Head

4

0

4

1

4

0

4

4

0

4

1

4

0

4

1

4

3

10

0

6

20

15

0

10

15

0

10

20

12

0

10

20

10

25

Arms

TIPS

Arms

Arms

Chest

TIPS

Arms

Arms

TIPS

Arms

Arms

Arms

TIPS

Arms

Arms

Abs

Abs

DA

Y 3WEEK

2
























Barbell Walking Lunge

Laying On Ground Feet On Ball Leg Curl Both Legs

SUPER-SET

Dumbbell Front Squat

Dumbbell Straight Legged Deadlift

SUPER-SET

Adductor Side Steps




SUPER-SET

Laying on Bench Dumbbell Flys One Arm

Standing Mid Cable Flys Both Arms

Medicine Ball Push-Ups

Reverse Grip Incline Bench Press



3

3

3

0

3

3

0

3

1

3

3

0

3

3

3

1

3

3

8

10

20

0

8

10

0

15

20

6

5

0

10

15

10

20

20

30

Legs

Legs

Legs

TIPS

Legs

Legs

TIPS

Legs

Legs

Chest

Chest

TIPS

Chest

Chest

Chest

Chest

Abs

Abs

DA

Y 4WEEK

2




















NOW AVAILABLE AT

get it now!




POST





Pull-Up/ Chin

Standing Barbell Military Press

SUPER-SET

Standing Side Raise With Band Both Arms

Pull-Up/ Chin


SUPER-SET

Standing Front Raise With Band Both Arms

Pull-Up/ Chin


Laying On Bench Dumbbell Tricep Extension Both Arms

Standing Bicep Curl With Band Both Arms



SUPER-SET


Pull-Up/ Chin

3

3

0

3

3

3

0

3

3

3

3

3

3

1

0

1

3

10

12

0

12

8

12

0

12

6

12

15

12

20

20

0

20

4

Back

Shoulders

TIPS

Shoulders

Back

Shoulders

TIPS

Shoulders

Back

Arms

Arms

Arms

Arms

Arms

TIPS

Arms

Back

DA

Y 5WEEK

2






















Seated Machine Leg Extension Both Legs

SUPER-SET

Prone Machine Leg Curl Both Legs

Barbell Squat With Band

Barbell Front Lunge

SUPER-SET

Standing Calf Raise

Barbell Squat


SUPER-SET

Laying on Bench Dumbbell Flys Both Arms


Standing High Cable Flys One Arm



SUPER-SET



SUPER-SET



SUPER-SET




1

0

1

3

3

0

3

1

3

0

3

3

3

1

3

0

3

3

0

3

1

0

1

3

3

12

0

12

6

5

0

20

20

8

0

10

20

10

20

10

0

10

15

0

25

20

0

20

25

10

Legs

TIPS

Legs

Legs

Legs

TIPS

Legs

Legs

Chest

TIPS

Chest

Chest

Chest

Chest

Arms

TIPS

Arms

Arms

TIPS

Arms

Arms

TIPS

Arms

Abs

Abs

DA

Y 1WEEK

3





























Standing Shoulder Press With Band Both Arms

Tri-Set

Standing Side Raise With Band Both Arms

Tri-Set

Standing Front Raise With Band Both Arms

Standing Barbell Military Press

Tri-Set


Tri-Set

Standing Dumbbell Front Raise Both Arms

Standing Dumbbell Shoulder Press Both Arms

Dumbbell Bent Over Wide Grip Rows Both Arms


Laying On Ground Dumbbell Prone Cobras

Prone Iso Abs On Ball

Laying On Ball Abdominal Crunch With Dumbbell

3

0

3

0

3

3

0

3

0

3

1

3

3

3

3

3

30

0

30

0

30

12

0

12

0

12

20

10

15

15

30

30

Shoulders

TIPS

Shoulders

TIPS

Shoulders

Shoulders

TIPS

Shoulders

TIPS

Shoulders

Shoulders

Back

Back

Back

Abs

Abs

DA

Y 2WEEK

3


















NOW AVAILABLE AT

get it now!








Standing Bicep Curl Barbell Both Arms

SUPER-SET



SUPER-SET

Laying On Bench Dumbbell Tricep Extension Both Arms


SUPER-SET

Standing Kickbacks One Arm With Band


SUPER-SET



SUPER-SET

Dips


SUPER-SET


4

0

4

4

0

4

4

0

4

1

0

1

4

0

4

3

0

3

12

0

10

8

0

12

10

0

15

20

0

20

8

0

10

25

0

25

Arms

TIPS

Arms

Arms

TIPS

Arms

Arms

TIPS

Arms

Arms

TIPS

Arms

Arms

TIPS

Chest

Abs

TIPS

Abs

DA

Y 3WEEK

3























Standing Squat With Band


Barbell Front Squat

Dumbbell Side Lunge

Seated Calf Raise

Barbell Front Squat

Dumbbell Reverse-Grip Bench Press


SUPER-SET

Laying On Incline Bench Dumbbell Flys Both Arms

Dumbbell Reverse-Grip Bench Press


SUPER-SET

Laying On Ball Bar Tricep Extension Both Arms

Dips

Seated On Bench Bicep Curl Dumbbell Alternating Arms


SUPER-SET

Close Grip Pushups Feet On Ball



3

3

3

3

3

1

3

3

0

3

1

3

0

3

3

3

1

0

1

3

3

15

15

6

8

20

20

8

6

0

15

20

12

0

15

12

15

30

0

25

15

40

Legs

Legs

Legs

Legs

Legs

Legs

Chest

Chest

TIPS

Chest

Chest

Arms

TIPS

Arms

Chest

Arms

Arms

TIPS

Chest

Abs

Abs

DA

Y 4WEEK

3



























Pull-Up/ Chin

Seated On Ball Barbell Military Press

SUPER-SET


Pull-Up/ Chin


SUPER-SET

Standing Dumbbell Front Raise Both Arms

Pull-Up/ Chin


SUPER-SET

Seated On Bench Bar Lat Pulldowns

Pull-Up/ Chin

Dumbbell Bent Over Wide Grip Rows One Arm

SUPER-SET

Seated Cable Row

Pull-Up/ Chin


SUPER-SET


3

3

0

3

3

3

0

3

3

3

0

3

3

3

0

3

3

3

0

3

12

6

0

10

10

6

0

8

8

10

0

15

6

8

0

6

4

10

0

20

Back

Shoulders

TIPS

Shoulders

Back

Shoulders

TIPS

Shoulders

Back

Shoulders

TIPS

Back

Back

Back

TIPS

Back

Back

Abs

TIPS

Abs

DA

Y 5WEEK

3























NOW AVAILABLE AT

get it now!



shred




DA

Y 1WEEK

4


Barbell Deadlift

Hang Clean

Barbell Squat

Adductor Side Steps

Barbell Walking Lunge

SUPER-SET


Barbell Deadlift

Dumbbell Bench Press On Bench One Arm

Standard Push Ups On Ground/Power Push Up

SUPER-SET


Standing High Cable Flys One Arm



SUPER-SET


Standing Kickbacks Alternating Arms With Band

SUPER-SET


Standing Bicep Curl Barbell With Band Both Arms



SUPER-SET

Standing Triceps Extension With Band Both Arms


3

3

3

3

3

0

3

1

3

3

0

3

3

1

3

0

3

3

0

3

3

3

1

0

1

5

5

10

8

20

6

0

10

10

12

10

0

20

10

20

6

0

6

10

0

8

25

15

20

0

20

15

Legs

Olympic Lifts

Legs

Legs

Legs

TIPS

Legs

Legs

Chest

Chest

TIPS

Chest

Chest

Chest

Arms

TIPS

Arms

Arms

TIPS

Arms

Arms

Arms

Arms

TIPS

Arms

Abs





























DA

Y 2WEEK

4


Machine Military Press Alternating Arms

Standing Dumbbell Side Raise One Arm

Standing Dumbbell Front Raise One Arm

Standing Shoulder Press With Band Both Arms


Pull-Up/ Chin


SUPER-SET

Standing Overhead Pulldowns With Band Both Arms

Seated Cable Row

SUPER-SET

Dumbbell Bent Over Wide Grip Rows One Arm


SUPER-SET


3

3

3

1

3

3

3

0

3

4

0

4

3

0

3

20

12

12

30

20

5

15

0

15

10

0

8

15

0

20

Shoulders

Shoulders

Shoulders

Shoulders

Shoulders

Back

Back

TIPS

Back

Back

TIPS

Back

Abs

TIPS

Abs


















DA

Y 3WEEK

4




Standing Bicep Cable Curl Behind

SUPER-SET

Cable Tricep Kickback


SUPER-SET



Dips


SUPER-SET

Standing Triceps Extension With Band One Arm


SUPER-SET


Laying on Ground Abdominal Crunches Feet on Ball Hands by Head


Plank

3

3

3

0

3

1

0

1

3

3

3

0

3

1

0

1

3

3

3

10

10

15

0

15

20

0

20

12

20

10

0

12

20

0

20

20

10

30

Arms

Arms

Arms

TIPS

Arms

Arms

TIPS

Arms

Arms

Chest

Arms

TIPS

Arms

Arms

TIPS

Arms

Abs

Abs

Abs























NOW AVAILABLE AT

get it now!




POST




DA

Y 4WEEK

4


Power Pull/ High Pull

Seated On Bench Dumbbell Military Press Alternating Arms

Tri-Set

Seated On Bench Dumbbell Side Raise Alternating Arms

Tri-Set



Dumbbell Power Row

Barbell Bent Over Wide Grip Rows Both Arms

SUPER-SET

Barbell Bent Over Close Grip Rows Both Arms

Incline Dumbbell Shrug

Dumbbell Pullover’s

Barbell Bent Over Wide Grip Rows Both Arms

Machine Military Press Alternating Arms



SUPER-SET

Laying on Ball Abdominal Crunches Hands by Head

3

3

0

3

0

3

3

1

3

0

3

3

3

1

3

1

3

0

3

10

12

0

12

0

12

20

10

8

0

5

20

8

20

20

20

15

0

30

Olympic Lifts

Shoulders

TIPS

Shoulders

TIPS

Shoulders

Shoulders

Back

Back

TIPS

Back

Back

Back

Back

Shoulders

Shoulders

Abs

TIPS

Abs
























DA

Y 5WEEK

4


Barbell Front Squat

SUPER-SET

Jump Squat

Pull-Up/ Chin

SUPER-SET


Front Lunge

SUPER-SET

Barbell Straight Legged Deadlift

Pull-Up/ Chin


Prone Machine Leg Curl Both Legs

SUPER-SET

Standing Calf Raise

Pull-Up/ Chin

SUPER-SET



SUPER-SET

Dumbbell Incline Bench Press On Bench Both Arms

Dips

SUPER-SET


Standing High Cable Flys Both Arms

Dips

SUPER-SET


Close Grip Pushups Feet On Ball

Dips

SUPER-SET



3

0

3

3

0

3

3

0

3

3

3

3

0

3

3

0

3

3

0

3

3

0

3

3

3

0

3

3

3

0

3

4

6

0

8

10

0

10

5

0

5

8

8

15

0

15

6

0

6

12

0

15

10

0

10

10

8

0

8

10

6

0

6

25

Legs

TIPS

Legs

Back

TIPS

Arms

Legs

TIPS

Legs

Back

Arms

Legs

TIPS

Legs

Back

TIPS

Arms

Chest

TIPS

Chest

Chest

TIPS

Arms

Chest

Chest

TIPS

Arms

Chest

Chest

TIPS

Arms

Abs


































NOW AVAILABLE AT

get it now!





Workout Trainer : Online Personal Trainer Programs

Healthcare

Transcript of Workout Trainer : Online Personal Trainer Programs