IH2F

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)

Goblet Squats

Push-Ups

(3 sets of 10 reps)

(3x10)

Walking Lunges

Arnold Press

(2x 15 steps each way; add

(3 sets of 12-15 reps)

dumbbells and increase

Lateral Shoulder Raises

weight as this gets easier)

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

Single Arm Rows

Triceps Extensions

(2x 8-12) Alternating Dumbbell Bicep Curls (2x12)

(2 sets of 8-12 reps)

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

Russian Twists (25 reps- Add weight if too easy) (2 sets) Leg Raises (10-20 reps) (2 sets)

Do each workout 1-2 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. Establishing a workout routine like this isn’t about burning calories--it’s about maintaining muscle mass (the main driver behind your basal metabolic rate) so that you have a strong, functionally fit body left over after you have lost the weight.

Weight loss simply means consistently staying in a caloric deficit.

How Much Weight Should I Be Using For Each Exercise?

This is what you need to figure out during the first week. 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. However, for more compound movements, which may or may not be in your plan, three to five minutes is necessary. 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.

Transform Your Physique In 35 Days With The No-Nonsense Game Plan Lose 10+ Pounds In The Next 35 Days Or Continue Training For Free Until You Do Send Me a Text Or Give Me A Call at (667) 444-9166

Sincerely, Lukas M-C