BH4

YOUR PERSONALIZED PLAN AWAITS

Your Personalized Plan

By Lukas M-C, ACE Certified Personal Trainer and Nutrition Specialist

A Day

B Day

Bird Dogs

Bird Dogs

(2 sets of 8-12 reps)

(2 sets of 8-12 reps)

Glute Bridges

Glute Bridges

(2 sets 8-12 reps)

(2 sets 8-12 reps)

Wall Sit

Arnold Press

(2x30s)

(2 sets of 12-15 reps)

Bodyweight Squats

Single Arm Rows

(3 sets of 10 reps)

(2 sets of 10-12 reps on each side)

Lying Side Leg Raises

Triceps Extensions

(2 sets of 2x10 on each side)

(2 sets of 8-12 reps)

Alternating Dumbbell Bicep Curls (3 sets of 12 reps)

Abs (Both Days) Plank for 30 seconds. Start with planks on knees if necessary.

Bird Dogs (2x10 on each side)

Do each workout 2 times per week.

(667) 444-9166

About The Plan:

This program is modeled off the success of the hundreds of clients that I have trained. It uses principles of HST (hypertrophy specific training) and functional fitness. The goal is to maintain as much muscle as possible while engaging in a caloric deficit to actually lose the weight.

How Much Weight Should I Be Using For Each Exercise?

Whatever weight you can do for the given rep ranges (while still maintaining good form) is your starting place. From there, try to tack on a little more weight (or an extra rep) every workout. As you progress, your improvements in terms of strength may not occur every workout but every week, and eventually every other week.

About Form And Rest:

One to three minutes between sets is ideal. When it comes to form, it simply cannot be understated how important good form is. Bad form increases the likelihood of injury and may prevent you from training the right muscles for each lift.

If You Want To Take Your Plan To The Next Level, Set Up Your No Obligation, Free Strategy Call: Goal Mapping + Custom Plan Walkthrough Break down your plan and goals into actionable steps for fast results.

Muscular Imbalance Assessment: Identify weak points to prevent injuries and reduce pain.

Get Real Answers That Will Drive Your Progress.

Ask me anything about fitness, nutrition, or your plan.

See If We Are A Good Fit To Work Together If we’re not a match, you’ll leave with a solid plan. If we are, we’ll start working towards your goals right away.

Click Here.

Sincerely, Lukas M-C