vision 360 - training program · deeply. an aerobic exercise should be part of your entire exercise...
TRANSCRIPT
TROJANMY SPACE MY TIME
®
CAUTIONREAD ALL PRECAUTIONS AND
INSTRUCTIONS IN THIS MANUALBEFORE USING THIS EQUIPMENT.
KEEP THIS MANUAL FORFUTURE REFERENCE
VISION 360 - TRAINING PROGRAM• WEIGHTLOSSPROGRAM(BEGINNER, INTERMEDIATE & ADVANCED)
• TONINGPROGRAM(BEGINNER, INTERMEDIATE & ADVANCED)
• MUSCLEGAINPROGRAM(BEGINNER, INTERMEDIATE & ADVANCED)
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INDEX PAGE
1. SAFETY INSTRUCTIONS 3
2. FITNESS TIPS & TECHNIQUES 5
3. WARM UP & COOL DOWN 6
4. TRAINING TERMS 7
5. EXERCISE TERMS 7
6. EXERCISES 16
6.1 MUSCLE GAIN 16
6.2 TONING 19
6.3 WEIGHT LOSS 21
7. TRAINING LOG 25
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1.SAFETYINSTRUCTIONS
It is the sole responsibility of the purchaser of TROJAN products to read the owner’s manual, warning labels and instruct
all individuals, on proper usage of the equipment. Understanding each and every warning to the fullest is important. If any
of these instructions or warnings are unclear, please contact Trojan Customer Services on 0861 876526 (0861 Trojan),
within the Republic of South Africa.
The equipment is only intended for HOME USE and is NOT INTENDED FOR COMMERCIAL, INSTITUTIONAL AND/
OR STUDIO FACILITIES USE.
Contact TROJAN with any questions regarding this classification. It is recommended that all users of TROJAN be
informed of the following information prior to use.
HEALTHWARNING• Beforestartinganyexerciseorconditioningprogramyoushouldconsultwithyourpersonalphysiciantoseeifyou
requireacompletephysicalexam.Thisisespeciallyimportantifyouareovertheageof35orhaveneverexercised,
are pregnant or suffer from any illness.
• Ifatanytimeduringexerciseyoufeelfaint,dizzyorexperiencepain,stopexercisingimmediatelyandconsultyour
physician.
• Toavoidmuscularpainandstrain,begineachworkoutbystretchingandwarmingupandendeachsessionbycooling
down and stretching.
ACCESSCONTROLTROJAN recommends that all fitness equipment be used in a supervised area. It is recommended that the equipment be
located in an access controlled area. Control is the responsibility of the owner. Keep children away from all equipment.
Parents or other adults must provide close supervision of children, if the equipment is used in the presence of children.
INSTALLATIONTROJAN recommends that all equipment:
• Besecuredtoorsetuponasolid,levelsurfacetostabiliseandeliminaterockingortippingoverduringtraining.
• Besetupinsideyourhomeawayfrommoistureanddust(theequipmentisnotdesignedforoutdooruse).
• Besetupwithsufficientventilationtoensureproperoperation.
• Besetupwithsufficientspacearoundtheequipmentsothatallexercisescanbecompletedsafely.Itis
recommendedthatthereshouldbeatleast1mofspacearoundtheequipmentwhereaccessisrequiredtoexercise.
• Beinstalledbyourteamofinstallers.
PROPER USAGE• Donotusetheequipmentinanywayotherthanasdesignedorintendedbythemanufacturer.Itisimperativethat TROJAN equipment is used properly to avoid injury.• Injuriesmayresultfromexercisingimproperlyorexcessively.• YourTROJANequipmentshouldonlybeusedbyonepersonatatime.• Becarefultomaintainyourbalancewhileusing,mounting,dismounting,folding,unfoldingorassemblingyourTROJAN equipment to avoid injury.• Whenadjustinganyweights,seat,kneeholddownpad,rangeofmotionlimiter,footholdpad,pulleyoranyothertype ofadjuster,makecertaintheadjustingpinisfullyengagedintheholetoavoidinjury.
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INSPECTION• Donotuseorpermituseofanyequipmentthatisdamagedorhaswornorbrokenparts.ForallTROJANequipment
use only replacement parts supplied by TROJAN.
• Alwaysmakesurethatallnutsandboltsaretightenedpriortoeachuse.
• Cablesandbeltsposeanextremedangerifusedwhenfrayed.Alwaysreplaceanycableatfirstsignofwear.
• Routinelyinspectallaccessoryclipsthatjoinattachmentstothecablesandreplaceatthefirstsignofwear.
• Maintainlabelsandnameplates–donotremovelabelsforanyreason.Theycontainimportantinformation.
• Equipmentmaintenance–Preventativemaintenanceisthekeytosmoothoperatingequipment.Pleaseensurethat
you follow our maintenance tips to ensure the continued correct function of your TROJAN equipment.
• Beforeanyuse,examineallaccessoriesapprovedforusewiththeTROJANequipmentfordamageorwear.
• ShouldyourTrojanequipmentappeardamagedorworn,donotattempttouseorrepairtheequipmentyourself.
Please contact our service department on 0861 876526 (0861 Trojan) to arrange a repair.
OPERATINGWARNINGS• Itisthepurchaser’sresponsibilitytoinstructallusersastotheproperoperatingproceduresofallTROJAN
equipment.
• Keepchildrenawayfromallmovingpartsandawayfromallstrengthequipment.Parentsmustprovideclose
supervision of children if the equipment is used in the presence of children.
• Donotwearloosefittingclothingorjewellerywhenusingtheequipment.Itisalsorecommendedthatuserstieup
long hair to avoid contact with moving parts.
• Ensurethatanyonenotusingtheequipmentstaysclearoftheuser,accessoriesandmovingpartswhilethemachineis
in operation.
SELECTORIZEDWEIGHTSTACKS• UseonlyweightselectorpinssuppliedbyTROJAN.Shouldyoulooseordamageyourpin,contactourservice
department to arrange delivery of a new pin.
• Ensurethatweightselectorpinsarefullyinsertedaspartialinsertioncancauseweightstofallunexpectedly.
• Neverpintheweightstackinanelevatedposition.
• Neverremoveaselectorpinifanyweightsaresuspended.
• Neverattempttoreleasejammedweightsorpinsthataresuspended.
USERWEIGHTLIMITATIONS• ThisTROJANVISION360maynotbeusedbypersonsweighingmorethan120kg.
SAVETHISINSTRUCTIONMANUALFORFUTUREUSEANDREFERENCEIf any of these instructions or warnings are unclear please contact Trojan Customer Services on 0861 876526 (0861 Trojan), within the Republic of South Africa or visit www.trojanhealth.co.za.
1.SAFETYINSTRUCTIONS
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AEROBICEXERCISEAerobicexerciseisanysustainedactivitythatsendsoxygentoyourmusclesviayourheartandlungs.Aerobicexerciseimprovesthefitnessofyourlungsandheart-yourbody’smostimportantmuscle.Aerobicexercisefitnessispromotedbyanyactivitythatusesyourlargemuscle-arms,legs,orbuttock,forexample.Yourheartbeatsquicklyandyoubreathedeeply.Anaerobicexerciseshouldbepartofyourentireexerciseroutine.
WEIGHTTRAININGAlongwithaerobicexercisingwhichhelpsgetridofandkeepofftheexcessfatthatourbodiescanstore,weighttrainingisanessentialpartoftheexerciseroutineprocess.Weighttraininghelpstone,buildandstrengthenmuscle.Ifyouareworkingaboveyourtargetzone,youmaywanttodoalessamountofreps.Andasalwaysconsultyourphysicianbeforebeginninganyexerciseprogram.
2.FITNESSTIPSANDTECHNIQUES
MUSCLECHARTTROJANVISION360 HOME GYMTheexerciseroutinethatisperformedwiththeVISION360HOMEGYMwilldevelopthewholebody.Thesemusclegroups are highlighted on the muscle chart below.
TrojanandtheHeartandStrokeFoundationhavejoinedforcestoKEEPSOUTHAFRICAMOVING.TheHeartandStrokeFoundationSouthAfricaencouragesallSouthAfricanstomakeheart-healthychoicesthatincludedailyphysicalactivity,exerciseandabalanceddiet.UseTrojan,SA’sNo.1sellingHomeFitnessbrandtogivesyoutheabilitytoboostyourfitnesslevelandloweryourriskofcardiovascular disease.
Visitwww.trojanhealth.co.zaforequipmentchoicesandexerciseprograms,and www.heartfoundation.co.za for information on how to adopt a healthy lifestyle.
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3.WARM-UPANDCOOL-DOWNWORKOUTGUIDELINESEachworkoutshouldincludethefollowingthreeparts:Awarm-up,consistingof5to10minutesofstretchingandlightexercise.Aproperwarm-upincreasesyourbodytemperature,heartrate,andcirculationinpreparationforexercise.Trainingzoneexercise,consistingof20to30minutesofexercisingwithyourheartrateinyourtrainingzone.(Note:Duringthefirstfewweeksofyourexerciseprogram,donotkeepyourheartrateinyourtrainingzoneforlongerthan 20 minutes.)Acool-down,with5to10minutesofstretching.Thiswillincreasetheflexibilityofyourmusclesandwillhelptopreventpost-exerciseproblems.
EXERCISEFREQUENCYTomaintainorimproveyourcondition,planthreeworkoutseachweek,withatleastonedayofrestbetweenworkouts.Afterafewmonthsofregularexercise,youmaycompleteuptofiveworkoutseachweek,ifdesired.Remember,thekeytosuccessismakeexercisearegularandenjoyablepart of your everyday life.
SUGGESTEDSTRETCHESThe correct form for several basic stretches is shown at the right. Move slowly as you stretch-never bounce.
1. Toe Touch StretchStandwithyourkneesbentslightlyandslowlybendforwardfromyourhips.Allowyourbackandshoulderstorelaxasyoureachdowntowardyourtoesasfaraspossible.Holdfor15counts,thenrelax.Repeat3times.Stretches:Hamstrings,backofkneesandback.
2. Hamstring StretchSitwithonelegextended.Bringthesoleoftheoppositefoottowardyouandrestitagainsttheinnerthighofyourextendedleg.Reachtowardyourtoesasfaraspossible.Holdfor15counts,thenrelax.Repeat3timesforeachleg.Stretches:Hamstrings,lowerbackandgroin.
3. Calf/Achilles StretchWith one leg in front of the other, reach forward and place your hands against a wall. Keepyourbacklegstraightandyourbackfootflatonthefloor.Bendyourfrontleg,leanforwardandmoveyourhipstowardthewall.Holdfor15counts,thenrelax.Repeat 3 times for each leg. To cause further stretching of the achilles tendons, bend yourbacklegaswell.Stretches:Calves,achillestendonsandankles.
4. Quadriceps StretchWithonehandagainstawallforbalance,reachbackandgrasponefootwithyourotherhand.Bringyourheelasclosetoyourbuttocksaspossible.Holdfor15counts,thenrelax.Repeat3timesforeachleg.Stretches:Quadricepsandhipmuscles.
5. Inner Thigh StretchSitwiththesolesofyourfeettogetherandyourkneesoutward.Pullyourfeettowardyourgroinareaasfaraspossible.Holdfor15counts,thenrelax.Repeat3times. Stretches: Quadriceps and hip muscles.
For more information on visit www.trojanhealth.co.za
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4.TRAININGTERMS:
Pleasefamiliarizeyourselfwiththefollowingtermsbeforeyoustartexercising.These terms are refered to in the inidivdual training programs.
Duration InagymprogramthiswillrefertotheworkouttimeoftheentireprogramIntensity This will refer to the amount of weight used, and the amount of rest given between each set of a
exerciseType Refers to the type of training , ie strength, resistance, cardio etc.Reps/ Repetitions
A single cycle of lifting and lowering a weight
Sets A number of reps performed together ended with a rest period is refered to as a setTempo Istherateandspeedatwhicharepisexecuted,ithas3stages,thepush/pull,thepauseandthe
return motion eg. 2:1:3 - 2 seconds to complete ‘push/pull’, 1 second pause, 3 seconds to return to start position
% of max. Isdeterminedas%of1repetitionofmaxweightapersoncanpushforanygivenexerciseeg.Ifyouweretopress100kgforonlyonerepasyourmax,yourtrainingweightfor45%ofmaxfor10repswouldbe45kgpushed10times
Superset Thisreferstodoingthe2ndexerciseimmediatelyaftercompletingthefirstexercisewithoutpausing
Seated flat chest Set handle to bicep height. Grasp the press horizontalhandles.Extendarmsuntil
they are straight. Inhale as you push, and squeezechestmuscles.Exhaleasreturnto start position slowly and controlled.
Seated chest fly’s Grasp the chest fly handles. Keeping arms straight contract chest and bring hands together in front of you. Inhale as you push.Exhaleasreturntostartposition, and allow a full stretch.
Standing bicep Grasp the lower bar in an underhandcurls grip.Keepingelbowstuckedin,and stationary by your side, curl arms upwards.Inhaleasyoupull.Exhaleas return to start position.
Reverse grip Grasp the lower bar in an overhand Standing bicep curls grip.Keepingelbowstuckedin,and stationary by your side, curl arms upwards.Inhaleasyoupull.Exhaleas return to start position.
5.EXERCISES:
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5.EXERCISETERMS(CONT.):
Preacher curls Set the preacher bench so it sits under your arms. Grasp the lower bar in an underhand grip, with arms straight. Curl arms upwards towards chest. Inhale asyoucurl.Exhaleasreturntostartposition.
Reverse grip Set the preacher bench so it sits under wrist curls your arms. Grasp the lower bar in an overhand hand grip. Keep angle inelbowjointfixed,andflex wristsupwards.Inhaleasyouflex. Exhaleasreturntostartposition.
Bent over rows AttachtheLatBartothelowercable.Standbackfromthegymandbendforwardatthekneesandhipstoa45degree torso position. Grasp the lower bar in an overhand grip. Pull the bar towardsyourwaist,keepelbowstuckedin.Inhaleasyoupull.Exhaleasreturntostart position.
Reverse grip bent AttachtheLatBartothelowercable.over rows Standbackfandbendforwardatthe kneesandhipstoa45degreetorso position. Grasp the lower bar in an underhand grip. Pull the bar towardsyourwaist,keepelbowstucked in.Inhaleasyoupull.Exhaleasreturnto start position.
Seated low AttachtheLatBartothelowerrow cable. Sit on the floor with legs extendedstraight.Graspthebarinan overhand grip. Pull the bar towards your waist,squeezingtheshoulderblades back.Inhaleasyoupull.Exhaleasreturn to start position.
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EXERCISETERMS(CONT.):
Reverse grip AttachtheLatBartothelowercable.seated low row Sitonthefloorwithlegsextended straight. Grasp the bar in an underhand grip. Pull the bar towards your waist, squeezingtheshoulderbladesback. Inhaleasyoupull.Exhaleasyou return to start position.
Seated tricep press Seated on the equipment, grip the lower press grips with palms facing each other. Inhale and push bar forward with elbowstuckedin,exhaleandreturnbarsback.
Cable side Stand side on to the gym. Hold onto lateral raise the chain of the lowercable with your outer arm. Keep arm straight and raise hand to shoulder height. Inhale as you pull.Exhaleasreturntostartposition.
Cable front Attach the small bar to the lower cable.raises Attach the small bar to the lower cable. Standwithyourbackfacingthegym. Grasp the bar in an overhand grip, with cable between your legs. Keep arms straight and raise hands to shoulder height in front of you. Inhale as you pull. Exhaleasreturntostartposition
Wide grip Grab the lat bar with a wide hand grip. lat pull down Grasp the bar in an overhand grip. Pull the lat bar down to your chest, whilesqueezingbacktheshoulder blades.Inhaleasyoupull.Exhaleas return to start position.
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5.EXERCISETERMS(CONT.):
Lat pull back Stand in front of the gym, facing the gym. Grab the lat bar with a shoulder width overhand hand grip. With straight arms pull the lat bar to waist height, whilesqueezingshoulderbladesback. Inhaleasyoupull.Exhaleasreturnto start position.
Seated leg Sit on the seat and grab seat with hands extension for support. Place feet under foam pads. Engage core and tighten ab muscles. Raiselegsupwardsuntilhorizontal. Inhaleasyouraiselegs.Exhaleasreturn to start position.
Close grip Grab the lat bar with a grip narrower lat pull down than the shoulder width. Grasp the bar in an underhand grip. Pull the lat bar downtoyourchest,whilesqueezing backtheshoulderblades.Inhaleasyou pull.Exhaleasreturntostartposition.
Reverse grip Grab the lat bar with a shoulder width lat pull down hand grip. Grasp the bar in an underhand grip. Pull the lat bar down to yourchest,whilesqueezingbackthe shoulder blades. Inhale as you pull. Exhaleasreturntostartposition.
Single leg seated Sit on the seat and grab seat with leg extension hands for support. Place feet under foam pads. Engage core and tighten ab muscles. Raise one leg upwards until horizontal.Inhaleasyouraiseleg.Exhale as return to start position.
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5.EXERCISETERMS(CONT.):
Standing hamstring Stand facing the gym holding the curl backrestforsupport.Hookonefoot under foam pads. Raise leg upwards as far as possible. Keep core tight and hips stationary. Return to start position. Inhaleasyouraiselegs.Exhaleasreturn to start position.
Hip abduction Stand side on to the gym . Hold onto curlpadforsupport.Attachtheankle strap to outer leg. Raise leg sideways to45degrees,keepingcore activated. Return to start position. Inhaleasyouraiselegs.Exhaleasreturn to start position.
Cable knee raise Stand a meter in front of the gym, withbackfacingthegym.Attach theanklestraptooneleg.Extend thelegwiththecablebackwards intothestartposition.Bringleg forwardandintoakneeraise position. Use outstretched arms forbalanceandkeepcoreactivated Return to start position. Inhale as you raiselegs.Exhaleasreturntostart position.
Triceps push Stand facing the gym. Grab hold downs of the short bar on the upper cable. Use an overhand grip. Keep elbow tightly at yourside.Extendarmsdownwardsuntil straight. Inhale as you pull arms down. Exhaleasreturntostartposition
Cable front squat Stand facing the gym. Grab hold of the short bar on the lower cable. Hold bar with arms bent at chest height at all times. Squat down and up again. Inhale asyousquatdown.Exhaleasreturnto start position.
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5.EXERCISETERMS(CONT.):
Reverse grip Stand facing the gym. Grab hold Triceps push downs of the short bar on the upper cable. Use an underhand grip. Keep elbow tightly atyourside.Extendarmsdownwards until straight. Inhale as you pull arms down.Exhaleasreturntostartposition.
Deep press Stand 1m in front of the gym. stationary lunges Extendonelegbackwardsandrestit on the foam roller. Lower yourself into the lunge position. Return to the start position. Inhale as you lunge down. Keep core activated, anddon’tletfrontkneepushover frontfootsposition.Exhaleas return to start position.
Incline triceps Stand facing the gym , 1 meter away. press Place your hands onto the foam rollers and assume a push up position. Lower body down until chest touches foam rollers. Keep elbow tightly at your side.Inhaleasyoumovedown.Exhaleas return to start position.
Calf raises Stand with one foot on the angle bar in the front of the gym. Raise the other leg into the air. Raise and lower body using calf muscles. Inhale as youpressupwards.Exhaleasreturnto start position.
Rear delt fly’s Sitonthegymfacingthebackrest.Grab theflyhandles.Pullarmsbackwards withshouldermusclesandsqueeze theshoulderbladesbackandtogether. Keep elbows up and high through the whole motion. Inhale as you pull backwards.Exhaleasreturntostart position.
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5.EXERCISETERMS(CONT.):
Lunges Stand with one foot 1 metre in front of theother.Engagecoreandkeepabs tight and upper body straight and upright.Bendkneesandlowerbody untilbackkneeisjustaboveground. Makesurenottopushfrontknee forward past front foot. Return to startposition.Inhaleasyoulunge.Exhale as return to start position.
Squats Stand with feet slightly wider than shoulders. Hands behind head. Apply your weight through your heals. Squat down until thighs parallel to ground. Keep abs tight the whole time and torso straight. Return to start position. Inhale asyousquat.Exhaleasreturntostart position.
Floor crunches Lieonthefloorwithkneesbentat 90 degrees. Hands gently at the side of your head. Raise shoulders off floorascrunchtowardsknees.Return to start position. Inhale as you crunch. Exhaleasreturntostartposition.
Push ups Assume push up position. Hands shoulder width apart. Lower body downwards until chin just above ground. Keep body straight and core activated. Return to start position. Inhale asyoulowerbody.Exhaleasreturnto start position.
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5.EXERCISETERMS(CONT.):
Jumping lunges Stand with one leg 1 meter in front of the other. Lower body into lunge position. Jump upwards, change position of feet in the air. Land and go immediately go into lunge position. Keep core engaged and arms outstretched for balance. Repeat process.
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3 4
Burpies Start in the crouched position, with feet betweenhands.Kickfeetbackwardsinto pushupposition.Bringfeetforwards again into crouching position. Jump into the air with arms outstretched. Land softly and controlled. Return to starting crouching position.
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3 4
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6.1MUSC
LEGAIN
WORKOUT
VISIO
N360B
EGIN
NER
30m
inutes3daysaweek.
Intensity:m
edium
Dothisprogramfo
r4weeksthenmoveon
totheinterm
ediateprogram
DAYEXERCISE
MUSC
LE
SETS
REPS
INTENSITY
NOTES/
GROUP
EXERCISEEXECUTIO
N
S
houl
der,
and
ches
t st
retc
hing
A
s a
war
m u
p
Day1Floorpushups,(ortrojanpushupgrip
s)
Chest
36to1065%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
1min.restbetweeneachset;tem
po2:1:3
Seatedchestfly’s
Chest
36to1065%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
1min.restbetweeneachset;tem
po2:1:3
Seatedchestpress
Chest
36to1065%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
1min.restbetweeneachset;tem
po2:1:3
REST
DAY
Tr
icep
, sho
ulde
r,bic
ep s
tret
chin
g
A
s a
war
m u
p
Day3P
reacherbicepcurls
Arm
s3
6to1065%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
1min.restbetweeneachset;tem
po2:1:3
Triceppushdo
wns
Arm
s3
6to1065%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
1min.restbetweeneachset;tem
po2:1:3
Uprightsho
ulderrows
Shou
lders
36to1065%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
1min.restbetweeneachsettem
po2:1:3
REST
DAY
Ham
string,quad,fulllegstretching
A
s a
war
m u
p
Day5S
eatedleg,legextensions
Legs
36to1065%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
1min.restbetweeneachset;tem
po2:1:3
Standingsingleleghamstrin
gcurls
Legs
36to1065%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
1min.restbetweeneachset;tem
po2:1:3
Stationarylunges
Legs
36to1065%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
1min.restbetweeneachset;tem
po2:1:3
REST
DAY
Ham
string,quad,fulllegstretching
As
a w
arm
up
Day7B
ack,shou
lderstretching
Back
36to1065%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
1min.restbetweeneachset;tem
po2:1:3
Re
versegriplatpulldo
wn
Back
36to1065%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
1min.restbetweeneachset;tem
po2:1:3
Re
versegriplatpulldo
wn
Back
36to1065%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
1min.restbetweeneachset;tem
po2:1:3
16
6.1MUSC
LEGAIN
WORKOUT
VISIO
N360INTERMEDIATE
45m
inutes4daysaweek.
Intensity:high
Dothisprogramfo
r6weeksthenmoveon
totheadvancedprogram
DAYEXERCISE
MUSC
LE
SETS
REPS
INTENSITY
NOTES/
GROUP
EXERCISEEXECUTIO
N
Back,sho
ulders&cheststretching
As
a w
arm
up
Day1L
atpulldow
ns
Back
56to1075%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
1min.restbetweeneachset;tem
po2:1:3
Straightarm
latpullbacks
Back
46to1075%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
1min.restbetweeneachset;tem
po2:1:3
Seversegripbentovercablerow
sBack
46to1075%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
1min.restbetweeneachset;tem
po2:1:3
REST
DAY
Tr
icep
, sho
ulde
r,bic
ep s
tret
chin
g
A
s a
war
m u
p
Day3P
reacherbicepcurls
Back
56to1075%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
1min.restbetweeneachset;tem
po2:1:3
Triceppushdo
wns
Back
46to1075%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
1min.restbetweeneachset;tem
po2:1:3
Uprightsho
ulderrows
Back
46to1075%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
1min.restbetweeneachset;tem
po2:1:3
REST
DAY
Ham
string,quad,fulllegstretching
As
a w
arm
up
Day5S
eatedleg,legextensions
Legs
46to1075%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
1min.restbetweeneachset;tem
po2:1:3
Standingsingleleghamstrin
gcurls
Legs
46to1075%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
1min.restbetweeneachset;tem
po2:1:3
Stationarylunges
Legs
46to1075%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
1min.restbetweeneachset;tem
po2:1:3
REST
DAY
ch
est
and
shou
lder
str
etch
ing
As
a w
arm
up
Day7S
eatedchestfly’s
Chest
46to1070%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
1min.restbetweeneachset;tem
po2:1:3
Seatedchestpress
Chest
46to1070%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
1min.restbetweeneachset;tem
po2:1:3
Pushups.Floororwithtrojangrips
Chest
36to1070%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
1min.restbetweeneachset;tem
po2:1:3
Lowpulleyfro
ntraises
Shou
lders
46to1075%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
1min.restbetweeneachset;tem
po2:1:3
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6.1MUSC
LEGAIN
WORKOUT
VISIO
N360A
DVANCED
60m
inutes6daysaweek.
Intensity:untilfailure
Dothisprogramfo
r10-12weeks
DAYEXERCISE
MUSC
LE
SETS
REPS
INTENSITY
NOTES/
GROUP
EXERCISEEXECUTIO
N
Backandshou
lderstretching
As
war
m u
p
Day1L
atpulldow
ns
Back
46to1085%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
30secrestbetweeneachset;tem
po2:1:3
Straightarm
latpullbacks
Back
46to1085%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
30secrestbetweeneachset;tem
po2:1:3
Be
ntovercablerowswithlatb
ar
Back
46to1085%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
30secrestbetweeneachset;tem
po2:1:3
Narrowreversegrip
latpulldo
wn
Back
46to1085%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
30secrestbetweeneachset;tem
po2:1:3
Ham
string,quad&fulllegstretching
A
s w
arm
up
Day2S
tatio
naryweightedlunges
Legs
56to1085%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
Supersettedbetweenrightandleftleg2:1:3
Standingsingleleghamstrin
gcurls
Legs
4eachleg
6to1085%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
Supersettedbetweenrightandleftleg2:1:3
Weightedsin
glelegstandingcalveraises
Legs
4eachleg
6to1085%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
Supersettedbetweenrightandleftleg2:1:3
Floo
rcrunches
Abs
420
85%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
tempo
1:0:1
Chestandsho
ulderstretching
As
war
m u
p Day3S
eatedchestfly’s
Chest
56to1085%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
30secrestbetweeneachset;tem
po2:1:3
Seatedchestpress
Chest
56to1085%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
30secrestbetweeneachset;tem
po2:1:3
Pu
sh u
ps o
n flo
or (
or tr
ojan
pus
h-up
grip
s) Chest
56to1085%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
30secrestbetweeneachset;tem
po2:1:3
Tr
icep
and
bic
ep s
tret
chin
g
A
s w
arm
up
Day4P
reacherbicepcurls
Arm
s5
6to1085%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
30secrestbetweeneachset;tem
po2:1:3
Standingreversecablecurls
Arm
s5
6to1085%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
30secrestbetweeneachset;tem
po2:1:3
Triceppushdo
wns
Arm
s5
6to1085%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
30secrestbetweeneachset;tem
po2:1:3
Re
versegriptriceppushdo
wns
Arm
s5
6to1085%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
30secrestbetweeneachset;tem
po2:1:3
Quad,fulllegstretching
A
s w
arm
up
Day5W
eightedsquats
Legs
46to1085%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
30secrestbetweeneachset;tem
po2:1:3
Seatedlegextensions
Legs
46to1085%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
30secrestbetweeneachset;tem
po2:1:3
Singlelegstandingcalveraises
Legs
4eachleg
6to1085%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
Supersettedbetweenrightandleftleg2:1:3
Singlelegstandingcalveraises
Legs
46to1085%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
tempo
1:0:1
Fl
oor
crun
ches
A
bs
4 20
tem
po 1
:0:1
Sh
ould
ers
sret
chin
g
A
s w
arm
up
Day6C
ableshrugs
Shou
lders
46to1085%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
30secrestbetweeneachset;tem
po2:1:3
Uprightsho
ulderrows
Shou
lders
46to1085%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
30secrestbetweeneachset;tem
po2:1:3
Fron
tshou
ldercableraises
Shou
lders
46to1085%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
30secrestbetweeneachset;tem
po2:1:3
Si
de la
tera
l cab
le r
aise
Sh
ould
ers
3 ea
ch s
ide
6to1085%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
30secrestbetweeneachset;tem
po2:1:3
18
6.2TONIN
GW
ORKOUT
VISIO
N360B
EGIN
NERTONIN
GW
ORKOUT
30m
inutes3daysaweek.
Intensity:m
edium
Dothisprogramfo
r4weeksthenmoveon
totheinterm
ediateprogram
DAYEXERCISE
MUSC
LE
SETS
REPS
INTENSITY
NOTES/
GROUP
EXERCISEEXECUTIO
N
Back,sho
ulder,andcheststretching
As
a w
arm
up
Day1L
atpulldow
ns
back
315-20
45%ofm
ax.W
eightshou
ldallowm
inimum
of1
5reps1m
in.restbetweeneachset;tem
po1:0:1
Seatedchestfly’s
Chest
315-20
45%ofm
ax.W
eightshou
ldallowm
inimum
of1
5reps1m
in.restbetweeneachset;tem
po1:0:1
Seatedchestpress
Chest
315-20
45%ofm
ax.W
eightshou
ldallowm
inimum
of1
5reps1m
in.restbetweeneachset;tem
po1:0:1
REST
DAY
Tr
icep
, sho
ulde
r,bic
ep s
tret
chin
g
As
a w
arm
up
Day3P
reacherbicepcurls
Arm
s3
15-20
45%ofm
ax.W
eightshou
ldallowm
inimum
of1
5reps1m
in.restbetweeneachset;tem
po1:0:1
Triceppushdo
wns
Arm
s3
15-20
45%ofm
ax.W
eightshou
ldallowm
inimum
of1
5reps1m
in.restbetweeneachset;tem
po1:0:1
Uprightsho
ulderrows
Shou
lders
315-20
45%ofm
ax.W
eightshou
ldallowm
inimum
of1
5reps1m
in.restbetweeneachset;tem
po1:0:1
REST
DAY
Ham
string,quad,fulllegstretching
As
a w
arm
up
Day5S
eatedsin
gleleg,legextensions
Legs
315-20
45%ofm
ax.W
eightshou
ldallowm
inimum
of1
5reps1m
in.restbetweeneachset;tem
po1:0:1
Standingsingleleghamstrin
gcurls
Legs
315-20
45%ofm
ax.W
eightshou
ldallowm
inimum
of1
5reps1m
in.restbetweeneachset;tem
po1:0:1
Stationarylunges
Legs
315-20
45%ofm
ax.W
eightshou
ldallowm
inimum
of1
5reps1m
in.restbetweeneachset;tem
po1:0:1
19
VISIO
N360IN
TERMEDIATETONIN
GW
ORKOUT
45m
inutes4daysaweek.
Intensity:high
dothisprogramfo
r6weeksthenmoveon
totheadvancedprogram
DAYEXERCISE
MUSC
LE
SETS
REPS
INTENSITY
NOTES/
GROUP
EXERCISEEXECUTIO
N
Back,sho
ulder,andcheststretching
A
s a
war
m u
p
Day1L
atpulldow
ns
Back
415-20
65%ofm
ax.W
eightshou
ldallowm
inimunof1
5reps1
min.restbetweeneachset;tem
po1:0:1
Seatedchestfly’s
Chest
415-20
65%ofm
ax.W
eightshou
ldallowm
inimunof1
5reps1
min.restbetweeneachset;tem
po1:0:1
Seatedchestpress
Chest
415-20
65%ofm
ax.W
eightshou
ldallowm
inimunof1
5reps1
min.restbetweeneachset;tem
po1:0:1
REST
DAY
Tr
icep
, sho
ulde
r,bic
ep s
tret
chin
g
A
s a
war
m u
p
Day3P
reacherbicepcurls
Arm
s
415-20
65%ofm
ax.W
eightshou
ldallowm
inimunof1
5reps1
min.restbetweeneachset;tem
po1:0:1
Triceppushdo
wns
Arm
s
415-20
65%ofm
ax.W
eightshou
ldallowm
inimunof1
5reps1
min.restbetweeneachset;tem
po1:0:1
Triceppushdo
wns
Shou
lders
415-20
65%ofm
ax.W
eightshou
ldallowm
inimunof1
5reps1
min.restbetweeneachset;tem
po1:0:1
REST
DAY
Ham
string,quad,fulllegstretching
As
a w
arm
up
Day5S
eatedsin
gleleg,legextensions
Legs
415-20
65%ofm
ax.W
eightshou
ldallowm
inimunof1
5reps1
min.restbetweeneachset;tem
po1:0:1
Standingsingleleghamstrin
gcurls
Legs
415-20
65%ofm
ax.W
eightshou
ldallowm
inimunof1
5reps1
min.restbetweeneachset;tem
po1:0:1
Stationarylunges
Legs
415-20
65%ofm
ax.W
eightshou
ldallowm
inimunof1
5reps1
min.restbetweeneachset;tem
po1:0:1
REST
DAY
Sh
oulders,back,bicepssretching
As
a w
arm
up
Day7S
traightarmlatpullbacks
Back
415-20
65%ofm
ax.W
eightshou
ldallowm
inimunof1
5reps1
min.restbetweeneachset;tem
po1:0:1
Standingreversegrip
bicepcablecurls
Arm
s4
15-20
65%ofm
ax.W
eightshou
ldallowm
inimunof1
5reps1
min.restbetweeneachset;tem
po1:0:1
Lo
w p
ulle
y fro
nt r
aise
s Sh
ould
ers
4 ea
ch a
rm15-20
65%ofm
ax.W
eightshou
ldallowm
inimunof1
5reps1
min.restbetweeneachset;tem
po1:0:1
6.2TONIN
GW
ORKOUT
20
6.2TONIN
GW
ORKOUT
VIS
ION
360A
DVANCEDTONIN
GW
ORKOUT
60m
inutes6daysaweek.
Intensity:untilfailure
Dothisprogramfo
r10-12weeks
DAYEXERCISE
MUSC
LE
SETS
REPS
INTENSITY
NOTES/
GROUP
EXERCISEEXECUTIO
N
Backandshou
lderstretching
As
war
m u
p
Day1L
atpulldow
ns
Back
415-20
75%ofm
ax.W
eightshou
ldallowm
inimunof1
5reps3
0secrestbetweeneachset;tem
po1:0:1
Straightarm
latpullbacks
Back
415-20
75%ofm
ax.W
eightshou
ldallowm
inimunof1
5reps3
0secrestbetweeneachset;tem
po1:0:1
Be
ntovercablerowswithlatb
ar
Back
415-20
75%ofm
ax.W
eightshou
ldallowm
inimunof1
5reps3
0secrestbetweeneachset;tem
po1:0:1
Narrowreversegrip
latpulldo
wn
Back
415-20
75%ofm
ax.W
eightshou
ldallowm
inimunof1
5reps3
0secrestbetweeneachset;tem
po1:0:1
Ham
string,quad&fulllegstretching
A
s w
arm
up
Day2S
eatedsin
gleleg,legextensions
Legs
4eachleg
15-20
75%ofm
ax.W
eightshou
ldallowm
inimunof1
5repsS
upersetted
Standingsingleleghamstrin
gcurls
Legs
415-20
75%ofm
ax.W
eightshou
ldallowm
inimunof1
5repsS
upersetted
Stationarylunges
Legs
415-20
75%ofm
ax.W
eightshou
ldallowm
inimunof1
5reps3
0secrestbetweeneachset;tem
po1:0:1
Singlelegstandingcalveraises
Legs
4eachleg
15-20
75%ofm
ax.W
eightshou
ldallowm
inimunof1
5repsS
upersetted
Back&sho
ulder
Day3L
atpulldow
ns
Back
415-20
75%ofm
ax.W
eightshou
ldallowm
inimunof1
5reps3
0secrestbetweeneachset;tem
po1:0:1
Straightarm
latpullbacks
Back
415-20
75%ofm
ax.W
eightshou
ldallowm
inimunof1
5reps3
0secrestbetweeneachset;tem
po1:0:1
Be
ntovercablerowswithlatbar
Back
415-20
75%ofm
ax.W
eightshou
ldallowm
inimunof1
5reps3
0secrestbetweeneachset;tem
po1:0:1
Narrowreversegrip
latpulldo
wn
Back
415-20
75%ofm
ax.W
eightshou
ldallowm
inimunof1
5reps3
0secrestbetweeneachset;tem
po1:0:1
Tricep&bicepstretching
As
war
m u
p
Day4P
reacherbicepcurls
Arm
s4
15-20
75%ofm
ax.W
eightshou
ldallowm
inimunof1
5reps3
0secrestbetweeneachset;tem
po1:0:1
Standingreversecablecurls
Arm
s4
15-20
75%ofm
ax.W
eightshou
ldallowm
inimunof1
5reps3
0secrestbetweeneachset;tem
po1:0:1
Triceppushdo
wns
Arm
s4
15-20
75%ofm
ax.W
eightshou
ldallowm
inimunof1
5reps3
0secrestbetweeneachset;tem
po1:0:1
Re
versegriptriceppushdo
wns
Arm
s4
15-20
75%ofm
ax.W
eightshou
ldallowm
inimunof1
5reps3
0secrestbetweeneachset;tem
po1:0:1
Ham
string,quad&fulllegstretching
A
s w
arm
up
Day5S
eatedsin
gleleg,legextensions
Legs
4eachleg15-20
75%ofm
ax.W
eightshou
ldallowm
inimunof1
5repsS
upersetted
Standingsingleleghamstrin
gcurls
Legs
415-20
75%ofm
ax.W
eightshou
ldallowm
inimunof1
5repsS
upersetted
Stationarylunges
Legs
415-20
75%ofm
ax.W
eightshou
ldallowm
inimunof1
5reps3
0secrestbetweeneachset;tem
po1:0:1
Singlelegstandingcalveraises
Legs
4eachleg
15-20
75%ofm
ax.W
eightshou
ldallowm
inimunof1
5repsS
upersetted
Sh
oulder,back,bicep&cheststretching
As
war
m u
p
Day6Floorseatedlowrow
Back&arm
s4
15-20
75%ofm
ax.W
eightshou
ldallowm
inimunof1
5reps3
0secrestbetweeneachset;tem
po1:0:1
Seatedtriceppress
Arm
s4
15-20
75%ofm
ax.W
eightshou
ldallowm
inimunof1
5reps3
0secrestbetweeneachset;tem
po1:0:1
Re
verswristcurlsonpreacherbench
Arm
s4
15-20
75%ofm
ax.W
eightshou
ldallowm
inimunof1
5reps3
0secrestbetweeneachset;tem
po1:0:1
Standingcablecurl
Arm
s4
15-20
75%ofm
ax.W
eightshou
ldallowm
inimunof1
5reps3
0secrestbetweeneachset;tem
po1:0:1
21
VISIO
N360B
EGIN
NERW
EIGHTLOSS
WORKOUT
30m
inutes3daysaweek.
Intensity:m
edium
Dothisprogramfo
r4weeksthenmoveon
totheinterm
ediateprogram
DAYEXERCISE
MUSC
LE
SETS
REPS
INTENSITY
NOTES/
GROUP
EXERCISEEXECUTIO
N
Back,sho
ulder,andcheststretching
A
s a
war
m u
p
Day1L
atpulldow
ns
Back
325-30
40%ofm
ax.W
eightshou
ldallowm
inimunof2
5reps1
min.restbetweeneachsettem
po1:0:1
Ro
peskipp
ing
Legs,cardio
330secAlternatingon
elegskipping
Supersetwithabo
veexercise
.Norests
Seatedchestfly’s
Chest
325-30
40%ofm
ax.W
eightshou
ldallowm
inimunof2
5reps1
min.restbetweeneachsettem
po1:0:1
Ro
peskipp
ing
Legs,cardio
330sec’Alternatingon
elegskipping
Supersetwithabo
veexercise
.Norests
REST
DAY
Tr
icep
,bic
ep s
tret
chin
g
A
s a
war
m u
p
Day3P
reacherbicepcurls
Arm
s3
25-30
40%ofm
ax.W
eightshou
ldallowm
inimunof2
5reps1
min.restbetweeneachsettem
po1:0:1
Ro
peskipp
ing(dou
blefoot)
Legs,cardio
330secBo
thfeethop
pingtogether
Supersetwithabo
veexercise
.Norests
Triceppushdo
wns
Arm
s3
25-30
40%ofm
ax.W
eightshou
ldallowm
inimunof2
5reps1
min.restbetweeneachsettem
po1:0:1
Ro
peskipp
ing(dou
blefoot)
Legs,cardio
330secBo
thfeethop
pingtogether
Supersetwithabo
veexercise
.Norests
REST
DAY
Ham
string,quad,fulllegstretching
As
a w
arm
up
Day5S
eatedsin
gleleg,legextensions
Legs
325-30
40%ofm
ax.W
eightshou
ldallowm
inimunof2
5reps1
min.restbetweeneachsettem
po1:0:1
Ro
peskipp
ing
Legs,cardio
330secAlternatingon
elegskipping
Supersetwithabo
veexercise
.Norests
Standingsingleleghamstrin
gcurls
Legs
325-30
40%ofm
ax.W
eightshou
ldallowm
inimunof2
5reps1
min.restbetweeneachsettem
po1:0:1
Ro
peskipp
ing
Legs,cardio
330secAlternatingon
elegskipping
Supersetwithabo
veexercise
.Norests
6.3WEIGHTLOSS
WORKOUT
22
6.3WEIGHTLOSS
WORKOUT
VISIO
N360IN
TERMEDIATEW
EIGHTLOSS
WORKOUT
45m
inutes4daysaweek.
Intensity:high
Dothisprogramfo
r6weeksthenmoveon
totheadvancedprogram
DAYEXERCISE
MUSC
LE
SETS
REPS
INTENSITY
NOTES/
GROUP
EXERCISEEXECUTIO
N
Tr
icep
, sho
ulde
r,bic
ep s
tret
chin
g
A
s a
war
m u
p
Day1P
reacherbicepcurls
Arm
s3
25-30
50%ofm
ax.W
eightshou
ldallowm
inimunof2
5reps1
min.restbetweeneachset;tem
po1:0:1
Highkneeskipp
ing
Cardio,legs
41min
Alternatinglegskipping
Supersetwithabo
veexercise
Triceppushdo
wns
Arm
s3
25-30
50%ofm
ax.W
eightshou
ldallowm
inimunof2
5reps1
min.restbetweeneachset;tem
po1:0:1
Highkneeskipp
ing
Cardio,legs
41min
Alternatinglegskipping
Supersetwithabo
veexercise
Uprightsho
ulderrows
Shou
lders
325-30
50%ofm
ax.W
eightshou
ldallowm
inimunof2
5reps1
min.restbetweeneachset;tem
po1:0:1
rest
day
Tr
icep
, sho
ulde
r,bic
ep s
tret
chin
g
A
s a
war
m u
p
Day3P
reacherbicepcurls
Arm
s
325-30
50%ofm
ax.W
eightshou
ldallowm
inimunof2
5reps1
min.restbetweeneachset;tem
po1:0:1
Highkneeskipp
ing
Cardio,legs
41min.
Alternatinglegskipping
Supersetwithabo
veexercise
Triceppushdo
wns
Arm
s3
25-30
50%ofm
ax.W
eightshou
ldallowm
inimunof2
5reps1
min.restbetweeneachset;tem
po1:0:1
Highkneeskipp
ing
Cardio,legs
41min.
Alternatinglegskipping
Supersetwithabo
veexercise
Uprightsho
ulderrows
Shou
lders
325-30
50%ofm
ax.W
eightshou
ldallowm
inimunof2
5reps1
min.restbetweeneachset;tem
po1:0:1
REST
DAY
Ham
string,quad,fulllegstretching
As
a w
arm
up
Day5S
eatedsin
gleleg,legextensions
Legs
325-30
50%ofm
ax.W
eightshou
ldallowm
inimunof2
5reps1
min.restbetweeneachset;tem
po1:0:1
Bu
rpie’s
Legs
415
Supersetwithabo
ve.ju
mpashighaspossib
le
St
andi
ng s
ingl
e le
g ha
mst
ring
curls
Fu
ll bod
y car
dio3
25-30
50%ofm
ax.W
eightshou
ldallowm
inimunof2
5reps1
min.restbetweeneachset;tem
po1:0:1
Bu
rpie’s
Legs
415
Supersetwithabo
ve.ju
mpashighaspossib
le
St
atio
nary
lung
es
Full b
ody c
ardio3
25-30
50%ofm
ax.W
eightshou
ldallowm
inimunof2
5reps1
min.restbetweeneachset;tem
po1:0:1
REST
DAY
Sh
oulders,back,bicepsstretching
As
a w
arm
up
Day7S
traightarmlatpullbacks
Back
325-30
50%ofm
ax.W
eightshou
ldallowm
inimunof2
5reps1
min.restbetweeneachset;tem
po1:0:1
Highkneeskipp
ing
Cardio,legs
41min.
Alternatinglegskipping
Supersetwithabo
veexercise
Standingreversegrip
bicepcablecurls
Arm
s3
25-30
50%ofm
ax.W
eightshou
ldallowm
inimunof2
5reps1
min.restbetweeneachset;tem
po1:0:1
Highkneeskipp
ing
Cardio,legs
41min.
Alternatinglegskipping
Supersetwithabo
veexercise
Lowpulleyfro
ntraises
Shou
lders
325-30
50%ofm
ax.W
eightshou
ldallowm
inimunof2
5reps1
min.restbetweeneachset;tem
po1:0:1
23
6.3WEIGHTLOSS
WORKOUT
VIS
ION
360ADVANCEDW
EIGHTLOSS
WORKOUT
60m
inutes6daysaweek.
Intensity:untilfailure
Dothisprogramfo
r10-12weeks
DAYEXERCISE
MUSC
LE
SETS
REPS
INTENSITY
NOTES/
GROUP
EXERCISEEXECUTIO
N
Backandshou
lderstretching
As
war
m u
p
Day1L
atpulldow
ns
Back
325-30
60%ofm
ax.W
eightshou
ldallowm
inimunof2
5reps3
0secrestbetweeneachset;tem
po1:0:1
Bu
rpie’s
Full b
ody, c
ardio
3
30
Su
pers
et w
ith a
bove
. jum
p as
hig
h as
pos
sible
Straightarm
latpullbacks
Back
325-30
60%ofm
ax.W
eightshou
ldallowm
inimunof2
5reps3
0secrestbetweeneachset;tem
po1:0:1
Bu
rpie’s
Full b
ody, c
ardio
3
30
Su
pers
et w
ith a
bove
. jum
p as
hig
h as
pos
sible
Be
ntovercablerowswithlatbar
Back
325-30
60%ofm
ax.W
eightshou
ldallowm
inimunof2
5reps3
0secrestbetweeneachset;tem
po1:0:1
Bu
rpie’s
Full b
ody, c
ardio
3
30
Su
pers
et w
ith a
bove
. jum
p as
hig
h as
pos
sible
Narrowreversegrip
latpulldo
wn
Back
325-30
60%ofm
ax.W
eightshou
ldallowm
inimunof2
5reps3
0secrestbetweeneachset;tem
po1:0:1
Ham
string,quad,fulllegstretching
As
war
m u
p
Day2S
eatedlegextensions
Legs
325-30
60%ofm
ax.W
eightshou
ldallowm
inimunof2
5repsS
upersetted
Fl
oor/
mat
cru
nche
s Le
gs
3 1
min
.
As
man
y as
you
can
do
in 1
min
.
Standingsingleleghamstrin
gcurls
Legs
325-30
60%ofm
ax.W
eightshou
ldallowm
inimunof2
5repsS
upersetted
Fl
oor/
mat
cru
nche
s Le
gs
3 1
min
.
As
man
y as
you
can
do
in 1
min
.
stationarylunges
Legs
325-30
60%ofm
ax.W
eightshou
ldallowm
inimunof2
5reps3
0secrestbetweeneachset;tem
po1:0:1
Fl
oor/
mat
cru
nche
s Le
gs
3 1
min
.
As
man
y as
you
can
do
in 1
min
.
Singlelegstandingcalveraises
Legs
3eachleg
25-30
60%ofm
ax.W
eightshou
ldallowm
inimunof2
5repsS
upersetted
Chestandsho
ulderstretching
As
war
m u
p
Day3S
eatedchestfly’s
Chest
325-30
60%ofm
ax.W
eightshou
ldallowm
inimunof2
5reps3
0secrestbetweeneachset;tem
po1:0:1
Highkneeskipp
ing
Cardio,legs
31min.
alternatinglegskipping
Supersetwithabo
veexercise
Seatedchestpress
Chest
325-30
60%ofm
ax.W
eightshou
ldallowm
inimunof2
5reps3
0secrestbetweeneachset;tem
po1:0:1
Highkneeskipp
ing
Cardio,legs
31min.
alternatinglegskipping
Supersetwithabo
veexercise
Pushupsonflo
or(ortrojanpush-upgrips)Chest
325-30
60%ofm
ax.W
eightshou
ldallowm
inimunof2
5reps3
0secrestbetweeneachset;tem
po1:0:1
Highkneeskipp
ing
Cardio,legs
31min.
alternatinglegskipping
Supersetwithabo
veexercise
Uprightsho
ulderrows
Shou
lders
325-30
60%ofm
ax.W
eightshou
ldallowm
inimunof2
5reps3
0secrestbetweeneachset;tem
po1:0:1
24
6.3WEIGHTLOSS
WORKOUT
VIS
ION
360ADVANCEDW
EIGHTLOSS
WORKOUT-CONTIN
UED
60m
inutes6daysaweek.
Intensity:untilfailure
Dothisprogramfo
r10-12weeks
DAYEXERCISE
MUSC
LE
SETS
REPS
INTENSITY
NOTES/
GROUP
EXERCISEEXECUTIO
N
Tr
icep
and
bic
ep s
tret
chin
g
A
s w
arm
up
Day4P
reacherbicepcurls
Arm
s3
25-30
60%ofm
ax.W
eightshou
ldallowm
inimunof2
5reps3
0secrestbetweeneachset;tem
po1:0:1
Bu
rpie’s
Full b
ody c
ardio3
30
alternatinglegskipping
Supersetwithabo
veexercise
Standingreversecablecurls
Arm
s3
25-30
60%ofm
ax.W
eightshou
ldallowm
inimunof2
5reps3
0secrestbetweeneachset;tem
po1:0:1
Bu
rpie’s
full b
ody c
ardio3
30
alternatinglegskipping
Supersetwithabo
veexercise
Triceppushdo
wnschest
Arm
s3
25-30
60%ofm
ax.W
eightshou
ldallowm
inimunof2
5reps3
0secrestbetweeneachset;tem
po1:0:1
Bu
rpie’s
Full b
ody c
ardio3
30
alternatinglegskipping
Supersetwithabo
veexercise
Re
versegriptriceppushdo
wns
Arm
s3
25-30
60%ofm
ax.W
eightshou
ldallowm
inimunof2
5reps3
0secrestbetweeneachset;tem
po1:0:1
(repeat)H
amstring,quad,fulllegstretching
A
s w
arm
up
Day5S
eatedlegextensions
Legs
325-30
60%ofm
ax.W
eightshou
ldallowm
inimunof2
5reps3
0secrestbetweeneachset;tem
po1:0:1
Floo
r/matcrunches
Abs
31min.
alternatinglegskipping
Supersetwithabo
veexercise
Standingsingleleghamstrin
gcurls
Legs
3eachleg
25-30
60%ofm
ax.W
eightshou
ldallowm
inimunof2
5reps3
0secrestbetweeneachset;tem
po1:0:1
Floo
r/matcrunches
Abs
31min.
alternatinglegskipping
Supersetwithabo
veexercise
Stationarylungeschest
Legs
325-30
60%ofm
ax.W
eightshou
ldallowm
inimunof2
5reps3
0secrestbetweeneachset;tem
po1:0:1
Floo
r/matcrunches
Abs
31min
alternatinglegskipping
Supersetwithabo
veexercise
Singlelegstandingcalveraise
Legs
3eachleg
25-30
60%ofm
ax.W
eightshou
ldallowm
inimunof2
5reps3
0secrestbetweeneachset;tem
po1:0:1
Sh
oulders,back,biceps,chestsretching
A
s w
arm
up
Day6Floorseatedlowrow
back&arm
s3
25-30
60%ofm
ax.W
eightshou
ldallowm
inimunof2
5reps3
0secrestbetweeneachset;tem
po1:0:1
Highkneeskipp
ing
Cardio,legs
31min.
alternatinglegskipping
Supersetwithabo
veexercise
Seatedtriceppress
arms
325-30
60%ofm
ax.W
eightshou
ldallowm
inimunof2
5reps3
0secrestbetweeneachset;tem
po1:0:1
Highkneeskipp
ing
Cardio,legs
31min.
alternatinglegskipping
Supersetwithabo
veexercise
Re
verswristcurlsonpreacherbench
arms
325-30
60%ofm
ax.W
eightshou
ldallowm
inimunof2
5reps3
0secrestbetweeneachset;tem
po1:0:1
Highkneeskipp
ing
Cardio,legs
31min.
alternatinglegskipping
Supersetwithabo
veexercise
Standingcablecurl
arms
325-30
60%ofm
ax.W
eightshou
ldallowm
inimunof2
5reps3
0secrestbetweeneachset;tem
po1:0:1
25
7. T
RA
ININ
G L
OG
DAT
EEX
ERC
ISE
WEE
K 1
WEE
K 2
WEE
K 3
WEE
K 4
MO
N T
UES
WED
TH
URS
FRI
SAT
SU
NM
ON
TU
ES W
ED T
HU
RS F
RI S
AT S
UN
MO
N T
UES
WED
TH
URS
FRI
SAT
SU
NM
ON
TU
ES W
ED T
HU
RS F
RI S
AT S
UN
SETS
REPS
WEI
GH
T
SETS
REPS
WEI
GH
T
SETS
REPS
WEI
GH
T
SETS
REPS
WEI
GH
T
SETS
REPS
WEI
GH
T
SETS
REPS
WEI
GH
T
SETS
REPS
WEI
GH
T
SETS
REPS
WEI
GH
T
SETS
REPS
WEI
GH
T
SETS
REPS
WEI
GH
T