IRON MASTERY -

LEAN MUSCLE BUILDER

PHASE 1
BY JORDAN YEOH
Contents (Click To Go Direct To Page)

Introduction ........................................................................................................ 3
The Benefits Of Resistance Training ................................................................ 4
5 Foundational Principles For An Effective Fitness Program: ........................... 5
Levels Of Workout Programs .......................................................................... 12
Understanding RPE ......................................................................................... 14
Cardio Warm Up.............................................................................................. 15
Pre-Work Set Warm Up Before Training ......................................................... 15
Lean Muscle Builder – Phase 1 Training..................................................... 16
Cool Down After Training ................................................................................ 37
Keep In Mind ................................................................................................... 38
Moving Forward! .............................................................................................. 39
Introduction

Welcome to Iron Mastery – Lean Muscle Builder routine. This resistance

training program is your ultimate guide for anyone who wants to achieve
that long lean muscle definition. It is perfect for beginner-intermediate who
are looking for ways to get started on their fitness journey, improve physical
strength, build lean muscle mass and burn stubborn fat!

It doesn’t matter if you’re a beginner with zero experience in fitness training

or an experienced fitness trainer who wants to master every workout
regimes and up his game, this program has it all! - It is designed to suit a
wide range of users for optimum results. You can save yourself the hassle
of trial and error when this program.

The question is: Why resistance training?

It’s simple; resistance training is the “King of all Fundamental”! Be it bulking

up, burning stubborn fats or improving sports performance, resistance
training is the most important element in fitness training. That’s right; you
can make your fitness journey easier and more interesting by mastering all
the right training techniques. And that’s not all; you even get faster results
and lower the chances of any injuries. Be a step ahead of your peers and
easily take on another training program once you build a strong foundation
of training techniques. E.g. CrossFit, Martial Arts, power lifting, Callisthenic
and etc.
The Benefits Of Resistance Training

Resistance training, also known as strength training or weight training,

increases your muscle strength, size and endurance by causing them to
contract against an external resistance. This form of training is based on the
principle that your body muscles will train to overcome a weight or load force
when they are required to do so. When done consistently and repeatedly, you
will start to see improvements in many aspects of your body - bone density,
physical endurance, joint function, posture, muscle strength and so on.

This program was outlined to vary your resistance training every 4 to 8 weeks
for optimum and progressive improvement. Factors that can impact your
results include:

- Sets
- Reps (Repetitions)
- Exercises
- Intensity (Weights)
- Frequency
5 Foundational Principles For An Effective Fitness Program:

1. Good condition

2. Understanding the basic exercise terms

3. Exercise Form & Technique

4. Consistency

5. Progression
 1. Good Condition

Before starting any fitness program

Make sure you have a clear bill of health before starting this or any other
fitness program.

This is particularly important if you (or your family) have a history of:

- Heart diseases
- High blood pressure
- Any experience of chest pain when exercising/ not engaged in
physical activities
- Smoking
- High cholesterol
- Obesity
- Bone or joint problems that could be aggravated by a change in
physical activity

Do not start this program if your physician or health care provider advises
against it. You should stop immediately if you experience any pain,
dizziness, faintness or shortness of breath at any time while exercising.

Do not rely on this information as a replacement or substitute for

professional medical advice, diagnosis, or treatment. You should always
consult with a physician or other health care experts if you have any
concerns about your health.

Do not delay or disregard obtaining medical-related advice from your health

care professional because of the information you may have read in this
program. The use of any information provided in this program is solely at
your own risk.
 2. Basic Exercise Terms

Intensity
The effort performed in your workout. Intensity is normally referred to the
level of the Resistance (Weights).

Volume
Volume represents the number of Reps, Sets, Exercise, and Frequency of
your training.

Reps
Repetitions. E.g. 10 reps of Bench Press

Max Reps
Do as many reps as possible within the given time. E.g. Max reps of push
up in 1 minute (Fitness challenge).

Sets
The number of reps in 1 group. E.g. 1 set of 10 reps of Push Ups

RPE - Rating Perceived Exertion

The RPE scale measures feelings of effort, strain, discomfort, and/or fatigue
experienced during both aerobic and resistance training.
 3. Exercise Form & Technique

While training, it can be easy for someone to run out of energy fast,
especially when you’re pushing yourself hard to complete the given
number of reps/time in your workout set. That’s when things can turn
pretty intense and risky.

In such scenarios, you would want to reduce the risk of sustaining serious
injuries for massive long term progression. Do so by making sure you are
using the correct movements and proper forms whenever possible.

I strongly encourage you to understand and go through the Exercise

Library multiple times to ensure that you are doing the exercises correctly

.
 4. Consistency

Let me tell you this; Always remember that hard work without consistency is
pointless. You can be the most determined person in the room, doing the best
workout regime and following the best diet recommended by nutritionists or
other medical health professionals. But if there is no consistency in whatever
you do, all that hard effort will be all for nothing. You will not be able to go far;
you will not be able to go to places you want to be if you are not consistent
with your workout.

Bear in mind that there will be no overnight results. No overnight success. It is

important for you to make a strong commitment and stick with it until you
reach your goals.
 5. Progression

Make it your goal to progress every week. Take this as a stepping stone for
you to improve and attain the results you never had. Always thrive to be
better than yesterday. The key is to start with something small and slowly
work your way from there. E.g. better exercise techniques, progressively
shorter resting time, better eating habits and so on.

Be mindful that there will be some days where stress takes a poll on your
body or that you lack the energy or the motivation to exercise and you can’t
perform to the best of your abilities. When you are faced with this kind of
situation, don’t beat yourself up. Be kind to yourself. Just give your best shot
and if all else fails, try harder tomorrow or the day after. Keep moving
forward!

Before you start you must be aware of your current fitness

level
Levels of Workout Programs

BEGINNER 1: NEWBIE LEVEL

Training Timeline: Consistent training for about 0-2 months.
Training Frequency: Nil
Experience: Completely new to resistance training
Recovery: Muscle soreness for a few days after training session.
You are totally new to weight lifting or anything less than 1 month weight lifting
experience. It is recommended for you to undergo the Starter Program for 4
weeks before you go on the next level which is Beginner Level.

BEGINNER 2: BEGINNER LEVEL

Training Timeline: Consistent training for about 2- 6 months.
Training Frequency: 1-3 sessions a week.
Experience: In the progress of learning compound and isolation exercises
Recovery: Muscle soreness a day after most workout session.
You will be doing basic compound exercises like barbell squats, free weights
presses and increased frequency of training to bring your neuromuscular and
strength to the next level.
This program phase will take approximately 4-12 weeks to see any decent
results in terms of strength, endurance, and muscle hypertrophy.

BEGINNER-INTERMEDIATE LEVEL
Training Timeline: Consistent training for about 6 - 12 months.
Training Frequency: 3 sessions a week.
Experience: In the progress of learning compound and isolation exercises.
Recovery: Muscle Soreness a day after most training session.
INTERMEDIATE LEVEL
Training Timeline: Consistent training for about 1-2 years.
Training Frequency: 3-4 times a week.
Experience: You know how to execute every basic free-weight exercises in
the gym. But you are still at the process of learning and mastering the right
exercise techniques and engaging certain stubborn group muscles during
workout.
E.g. Feeling how the chest work when doing a bench press, feeling the lats
when doing a lat pull down.
Recovery: Muscle soreness a day after most training session, or no longer
experience any soreness like before.
Able to undergo intensive training 2-3 times a week. Take no longer than 4-5
days to fully recover from an intensive training session.

ADVANCE LEVEL
Training Timeline: Consistent training for more than 2-3 years.
Training Frequency: 4-5 times a week.
Experience: 70-90% of your training sessions are Intense.
You have mastered every compound and isolation exercises and are able to
maintain a good form when doing intense training. You have no problem
engaging all muscle groups including the stubborn ones.
E.g. Upper & lower lats, upper chest, rear delts, and rhomboids.
Recovery: When you undergo any high volume or high intensity training, your
body take no longer than 3 days to fully recover.
Understanding RPE

RPE - Rating Perceived Exertion

The Rating Perceived Exertion (RPE) scale measure feelings of effort, strain,
discomfort, and/or fatigue experienced during aerobic and resistance training.
One’s perception of physical exertion is a subjective assessment that
incorporates information from the internal and external environment of the
body. Greater frequencies will lead to more intense perceptions of physical
exertion.
In addition, response from muscles and joints help to scale and calibrate the
central motor outflow commands. The resulting integration of feedforward-
feedback pathways provide fine-tuning of the exertional responses. Perceived
exertion reflects the interaction between the mind and body. That is, this
psychological parameter has been linked to many physiological events that
occur during the physical exercise. These physiological events can be divided
into respiratory/metabolic (such as ventilation and oxygen uptake) and
peripheral (such as cellular metabolism and energy substrate utilization.)

Rating RPE EFFORT SCALE

1 Effortless: Anything other than sleeping and watching TV

2 Very Light: Anything more than 30 reps without much struggle effort

3 Light: Anything more than 20 reps without much struggle effort

Light-Moderate: Anything more than 15 reps without much struggle
4 effort

5 Moderate: Anything more than 12 reps without much struggle effort

6 Light-Heavy: Probably still can do 2-3 additional repetition

7 Moderate-Heavy: Probably still can do 1-2 additional repetition

8 Heavy: Still can do another repetition (with force)

9 Intensive: Cannot perform any extra repetition

10 Max Effort: Cannot complete the last rep with a perfect form
Cardio Warm Up

Take some time to warm up before starting your workout session. First start
with light aerobic exercise (cardio) like working with the cardio machine,
jogging, running, cycling and so on, followed by a few dynamic stretches.
(refer to the warm up video) A 5-10 minute warm up can vastly improve the
quality of your workout.

Pre-Work Set Warm Up Before Training

Before you start your training, I strongly recommend you to do 1-2 pre-work
set of the workout that you’re about to do later.
E.g. 1-2 pre-work sets of Bench Press at 10-12 repetition of (RPE 3-4 effort)
before you move on to the actual working set (set 1).
The pre-work set acts as a warm-up for neuro adaptation, mobility and prevent
any unwanted serious injuries. Its purpose is to prepare your mind and body
for the actual working set and get a quick assessment of your energy level for
the day.
Lean Muscle Builder – Phase 1
If you are a newbie or a beginner, it is compulsory for you to undergo the
Newbie and Beginner program before you start Phase 1 routine. After you
have trained for 8 weeks or more, you may start doing this routine with higher
intensity and higher volume.

Phase 1 Training Split (Week 1 To Week 4)

Day 1: Lower body
Day 2: Chest
Day 3: Back
Day 4: Shoulder + abs + cardio (optional)
Day 5: Biceps + triceps + cardio (optional)
Day 6: Rest
Day 7: Rest

Level: Beginner-Intermediate (Turning point to

intermediate level)
WEEK 1 AND WEEK 2

Day 1: Lower Body

Barbell Back Squat (L1)
Deadlift(L4)
Leg Press(L3)
Walking Lunges(L2)

Exercise 1
Barbell Back Squat(L1) Repetition Effort Rest
(RPE)
Work Set 1 12 reps 6 90 secs
Work Set 2(maintain weight) 10 reps 7 90-120 secs
Work Set 3(add weight) 8 reps 8 90-120 secs

Exercise 2
Deadlift (L4) Repetition Effort Rest
(RPE)
Work Set 1 8 reps 6 90 secs
Work Set 2(maintain weight) 8 reps 7 90-120 secs
Work Set 3(add weight) 6 reps 8 90-120 secs

Exercise 3
Leg Press (L3) Repetition Effort Rest
(RPE)
Work Set 1 15 reps 7 60 secs
Work Set 2(add weight) 12 reps 8 90 secs
Exercise 4
Walking Lunges (L2) Repetition Effort Rest
(RPE)
Work Set 1 20 steps 7-8 90-120 secs
Work Set 2(add/maintain 20 steps 7-8 90-120 secs
weight)
Day 2: Chest
Flat Barbell Press (C1)
Incline Barbell Press (C2)
Incline Dumbbell Flys (C6)
Cable Flys: mid angle (C7.1)
Push Up (C8)

Exercise 1
Flat Barbell Press (C1) Repetition Effort Rest
(RPE)
Work Set 1 12 reps 7 60 secs
Work Set 2(add/maintain 10 reps 7 90secs
weight)
Work Set 3(add weight) 8 reps 8 90-120 secs

Exercise 2
Incline Barbell Press (C2) Repetition Effort Rest
(RPE)
Work Set 1 12 reps 7 60 secs
Work Set 2(add/maintain 10 reps 7 90 secs
weight)
Work Set 3(add weight) 8 reps 8 90-120 secs

Exercise 3
Incline Dumbbell Flys Repetition Effort Rest
(C6) (RPE)
Work Set 1 12 reps 7 60 secs
Work Set 2(add/maintain 12 reps 8 60-90 secs
weight)
Work Set 3(add weight) 10 reps 8 60-90 secs
Exercise 4
Cable Flys: mid angle Repetition Effort Rest
(C7.1) (RPE)
Work Set 1 12 reps 8 60-90 secs
Work Set 2(add/maintain 12 reps 8 60-90 secs
weight)
Work Set 3(add/maintain 12 reps 8 60-90 secs
weight)

Exercise 5
Push Up (C8) Repetition Effort Rest
(RPE)
Work Set 1 As many reps 9 60-90 secs
Work Set 2 As many reps 9 60-90 secs
Day 3: Back
Exercise
Barbell Row (BK3)
Lat Pull Down(BK1)
Seated Cable Row – Wide (BK2)
Shrug(BK7)
Back Extension

Exercise 1
Barbell Row (BK3) Repetition Effort Rest
(RPE)
Work Set 1 12 reps 7 60 secs
Work Set 2(add/maintain 12 reps 7 90 secs
weight)
Work Set 3(add weight) 10 reps 8 90-120 secs

Exercise 2
Lat Pull Down(BK1) Repetition Effort Rest
(RPE)
Work Set 1 15 reps 7 60 secs
Work Set 2(add weight) 12 reps 7 90 secs
Work Set 3(add weight) 12 reps 8 90-120 secs

Exercise 3
Seated Cable Row – Repetition Effort Rest
Wide (BK2) (RPE)
Work Set 1 15 reps 7 60 secs
Work Set 2(add weight) 12 reps 8 90 secs
Work Set 3(add weight) 12 reps 9 90-120 secs
Exercise 4
Shrug(BK7) Repetition Effort Rest
(RPE)
Work Set 1 15 reps 8 60-90 secs
Work Set 2(add weight) 15 reps 8 60-90 secs
Work Set 3(add/maintain 15 reps 8 60-90 secs
weight)

Exercise 5
Back Extension Repetition Effort Rest
(RPE)
Work Set 1 15 reps - 60 secs
Work Set 2 15 reps - 60 secs
Day 4: Shoulder + Abs +
Cardio (optional)
Dumbbell Shoulder Press (S1)
Lateral Raise (S2)
Reverse Flys (S4)
Arnold Press
Abs Crunches superset with Leg Raise
Optional* 20-30 minutes of Cardio Training (any form of cardio training)

Exercise 1
Dumbbell Shoulder Repetition Effort Rest
Press (S1) (RPE)
Work Set 1 12 reps 7 60 secs
Work Set 2(add weight) 12 reps 8 90 secs
Work Set 3(add/maintain 12 reps 9 90-120 secs
weight)

Exercise 2
Lateral Raise (S2) Repetition Effort Rest
(RPE)
Work Set 1 15 reps 7 60 secs
Work Set 2(add/maintain 15 reps 8 60 secs
weight)
Work Set 3(add weight) 12 reps 8 60-90 secs

Exercise 3
Reverse Flys ((S4) Repetition Effort Rest
(RPE)
Work Set 1 15 reps 7 60 secs
Work Set 2(add/maintain 15 reps 8 60 secs
weight)
Work Set 3(add weight) 12 reps 8 60-90 secs
Exercise 4
Arnold Press Repetition Effort Rest
(RPE)
Work Set 1 15 reps 7 60 secs
Work Set 2(add weight) 12 reps 8 60 secs
Work Set 3(add/maintain 12 reps 9 90 secs
weight)

Exercise 5
Abs Crunches Repetition Effort Rest
superset with (RPE)
Leg Raise
Work Set 1 15-20 reps - 60 secs
Work Set 2 15-20 reps - 60 secs
Work Set 3 15-20 reps - 60 secs

Optional* 20-30 minutes of Cardio Training (any form of cardio training). Effort
(RPE) at 5-6.
Day 5: Arms + Cardio (optional)
Ez Bar Curl (B1.5)superset withCable Extension: straight bar
(T1)
Preacher Curl (B4) superset with Skull Crusher (T3)
Hammer Curl (B5)superset with Kick Back
Optional* 20-30 minutes of Cardio Training (any form of
cardio training)

Exercise 1
Ez Bar Curl (B1.5) Repetition Effort Rest
superset with (RPE)
Cable Extension: straight
bar (T1)
Work Set 1 12 reps 7 60 secs
Work Set 2(add weight) 10 reps 8 90 secs
Work Set 3(add/maintain 10 reps 9 90 secs
weight)

Exercise 2
Preacher Curl (B4) Repetition Effort Rest
superset with (RPE)
Skull Crusher (T3)
Work Set 1 12 reps 8 60 secs
Work Set 2(add weight) 10 reps 8 90 secs
Work Set 3(add/maintain 10 reps 9 90 secs
weight)
Exercise 3
Hammer Curl (B5) Repetition Effort Rest
superset with (RPE)
Kick Back
Work Set 1 12 reps 8 60 secs
Work Set 2(add weight) 10 reps 8 90 secs
Work Set 3(add/maintain 10 reps 9 90 secs
weight)

Optional* 20-30 minutes of Cardio Training (any form of cardio training). Effort
(RPE) at 5-6.
WEEK 3 AND WEEK 4

Day 1: Lower Body

Exercise
Barbell Back Squat (L1)
Deadlift(L4)
Leg Press(L3)
Walking Lunges(L2)

Exercise 1
Barbell Back Squat (L1) Repetition Effort Rest
(RPE)
Work Set 1 12 reps 6 90 secs
Work Set 2(add weight) 10 reps 7 90-120 secs
Work Set 3(add/maintain 8 reps 7 90-120 secs
weight)
Work Set 4(add/maintain 8 reps 8 90-120 secs
weight)

Exercise 2
Deadlift (L4) Repetition Effort Rest
(RPE)
Work Set 1 8 reps 6 90 secs
Work Set 2(add/maintain 8 reps 7 90-120 secs
weight)
Work Set 3(add weight) 6 reps 8 90-120 secs
Work Set 4(add/maintain 6 reps 8 90-120 secs
weight)
Exercise 3
Leg Press (L3) Repetition Effort Rest
(RPE)
Work Set 1 15 reps 8 60 secs
Work Set 2(add weight) 12 reps 8 90 secs
Work Set 3(add weight) 10 reps 8 120 secs

Exercise 4
Walking Lunges (L2) Repetition Effort Rest
(RPE)
Work Set 1 20 steps 7-8 90-120 secs
Work Set 2(add/maintain 20 steps 7-8 120 secs
weight)
Day 2: Chest
Exercise
Flat Barbell Press (C1)
Incline Barbell Press (C2)
Incline Dumbbell Flys (C6)
Cable Flys: mid angle (C7.1)
Push Up (C8)

Exercise 1
Flat Barbell Press (C1) Repetition Effort Rest
(RPE)
Work Set 1 12 reps 7 60 secs
Work Set 2(add weight) 10 reps 7 90 secs
Work Set 3(add/maintain 8 reps 8 90-120 secs
weight)
Work Set 4(add/maintain 8 reps 8 90-120 secs
weight)

Exercise 2
Incline Barbell Press (C2) Repetition Effort Rest
(RPE)
Work Set 1 12 reps 7 60 secs
Work Set 2 (add weight) 10 reps 7 90 secs
Work Set 3 (add/maintain 8 reps 8 90-120 secs
weight)
Work Set 4 (add/maintain 8 reps 8 90-120 secs
weight)
Exercise 3
Incline Dumbbell Flys Repetition Effort Rest
(C6) (RPE)
Work Set 1 12 reps 7 60 secs
Work Set 2(add/maintain 12 reps 8 60-90 secs
weight)
Work Set 3(add weight) 10 reps 8 60-90 secs

Exercise 4
Cable Flys: mid angle Repetition Effort Rest
(C7.1) (RPE)
Work Set 1 12 reps 8 60-90 secs
Work Set 2(add/maintain 12 reps 8 60-90 secs
weight)
Work Set 3(add weight) 12 reps 9 90 secs

Exercise 5
Push Up (C8) Repetition Effort Rest
(RPE)
Work Set 1 As many reps 9 60-90 secs
Work Set 2 As many reps 9 60-90 secs
Day 3: Back
Exercise
Barbell Row (BK3)
Lat Pull Down(BK1)
Seated Cable Row – Wide (BK2)
Shrug(BK7)
Back Extension

Exercise 1
Barbell Row (BK3) Repetition Effort Rest
(RPE)
Work Set 1 12 reps 7 60 secs
Work Set 2(add/maintain 12 reps 8 90 secs
weight)
Work Set 3(add weight) 10 reps 8 90-120 secs
Work Set 4(add/maintain 10 reps 9 90-120 secs
weight)

Exercise 2
Lat Pull Down(BK1) Repetition Effort Rest
(RPE)
Work Set 1 15 reps 7 60 secs
Work Set 2(add weight) 12 reps 8 90 secs
Work Set 3(add/maintain 12 reps 8 90-120 secs
weight)
Work Set 4(add weight) 12 reps 9 90-120 secs
Exercise 3
Seated Cable Row – Repetition Effort Rest
Wide (BK2) (RPE)
Work Set 1 15 reps 8 60 secs
Work Set 2(add weight) 12 reps 8 90 secs
Work Set 3(add/maintain 12 reps 9 90-120 secs
weight)

Exercise 4
Shrug(BK7) Repetition Effort Rest
(RPE)
Work Set 1 15 reps 8 60-90 secs
Work Set 2(add/maintain 15 reps 8 60-90 secs
weight)
Work Set 3(add weight) 12 reps 9 60-90 secs

Exercise 5
Back Extension Repetition Effort Rest
(RPE)
Work Set 1 15-20 reps - 60 secs
Work Set 2 15-20 reps - 60 secs
Work Set 3 15-20 reps - 60 secs
Day 4: Shoulder + Abs +
Cardio (optional)
Exercise
Dumbbell Shoulder Press (S1)
Lateral Raise (S2)
Reverse Flys (S4)
Arnold Press
Abs Crunches superset with Leg Raise
Optional* 20-30 minutes of Cardio Training (any form of cardio training)

Exercise 1
Dumbbell Shoulder Repetition Effort Rest
Press (S1) (RPE)
Work Set 1 12 reps 7 60 secs
Work Set 2(add/maintain 12 reps 8 90 secs
weight)
Work Set 3(add/maintain 12 reps 9 90-120 secs
weight)
Work Set 4(add weight) 10 reps 9 90-120 secs

Exercise 2
Lateral Raise (S2) Repetition Effort Rest
(RPE)
Work Set 1 15 reps 8 60 secs
Work Set 2(add/maintain 15 reps 8 60 secs
weight)
Work Set 3(add weight) 12 reps 8 60-90 secs
Work Set 4(add/maintain 12 reps 8 90 secs
weight)
Exercise 3
Reverse Flys (S4) Repetition Effort Rest
(RPE)
Work Set 1 15 reps 8 60 secs
Work Set 2(add/maintain 15 reps 8 60 secs
weight)
Work Set 3(add weight) 12 reps 8 60-90 secs
Work Set 4(add/maintain 12 reps 8 90 secs
weight)

Exercise 4
Arnold Press Repetition Effort Rest
(RPE)
Work Set 1 15 reps 8 60 secs
Work Set 2(add weight) 12 reps 8 60 secs
Work Set 3(add/maintain 12 reps 9 90 secs
weight)

Exercise 5
Abs Crunches Repetition Effort Rest
superset with (RPE)
Leg Raise
Work Set 1 15-20 reps - 60 secs
Work Set 2 15-20 reps - 60 secs
Work Set 3 15-20 reps - 60 secs

Optional* 20-30 minutes of Cardio Training (any form of cardio training). Effort
(RPE) at 5-6.
Day 5: Arms + Cardio
(optional)
Exercise
Ez Bar Curl (B1.5)superset withCable Extension: straight bar (T1)
Preacher Curl (B4) superset with Skull Crusher (T3)
Hammer Curl (B5)superset with Kick Back
Optional* 20-30 minutes of Cardio Training (any form of cardio training)

Exercise 1
Ez Bar Curl (B1.5) Repetition Effort Rest
superset with (RPE)
Cable Extension: straight
bar (T1)
Work Set 1 12 reps 7 60 secs
Work Set 2(add/maintain 12 reps 8 90 secs
weight)
Work Set 3(add weight) 10 reps 9 90 secs
Work Set 4(add/maintain 10 reps 9 90 secs
weight)

Exercise 2
Preacher Curl (B4) Repetition Effort Rest
superset with (RPE)
Skull Crusher (T3)
Work Set 1 12 reps 8 60 secs
Work Set 2(add weight) 10 reps 8 90 secs
Work Set 3(add/maintain 10 reps 9 90 secs
weight)
Exercise 3
Hammer Curl (B5) Repetition Effort Rest
superset with (RPE)
Kick Back
Work Set 1 12 reps 8 60 secs
Work Set 2(add/maintain 10 reps 8 90 secs
weight)
Work Set 3(add/maintain 10 reps 9 90 secs
weight)

Optional* 20-30 minutes of Cardio Training (any form of cardio training). Effort (RPE)
at 5-6.
Cool Down After Training

I highly recommend you to spend another 5-10 minutes to cool down after
your training. An effective cooling down method is Static Stretching, where
you lengthen a muscle to an elongated position and hold it in that position for
a considerable amount of time.

Static stretching lengthens and relaxes your muscles, allowing oxidation and
better blood circulation to the muscle for better recovery. It will also help your
body to improve flexibility and prevent muscle tightness that can restrict our
range of motion, as they can cause us chronic injuries and bad posture.

Perform 2 sets of Static Stretch on the trained muscle group. Each stretch
should hold for at least 15-20 seconds.
 Keep In Mind
 It is vital to apply the right techniques and forms.
 Safety first. Always get a spotter if you attempt to lift heavy weights and
always listen to your body. Do not push yourself too hard or else you are
putting yourself in danger of injury.
 You may have additional cardio sessions for more fat-loss result, but please
keep in mind that muscle building process will be slightly slower. It is better to
have a solid plan and stick with it.
 It is recommended to schedule cardio training a few hours after your weight
training or you may replace it on your non-lifting day. However, it is fine to do
cardio workout immediately after your weight training.
 Try for a consistent progress every week. You may focus on Reps, Intensity,
Volume, Exercise Techniques, or Nutrition. (either one)
 It is advisable to progress your Reps before increasing the weight. For
instance, when you no longer experience any challenge by doing 10 reps of
bicep curl with 10kg, instead of jumping straight to increase on the weight from
12-15kg, it is recommended to increase to 12-15 reps of 10kg bicep curl. If
you are able to perform 12-15 reps of 10kg without much effort, then it is time
to increase the resistance. Try to follow the recommended Rated Perceived
Exertion (RPE).
 Rest each muscle group for at least 24 to 48 hours to maximise gain in
strength and size.
 Static stretching after your workout is important for flexibility and muscle
recovery.
 3 most important tools that help me and all my successful clients are as
follows:

1. Workout Techniques
2. Nutrition (Please refer to my Food Guides)
3. Consistency
Moving Forward!

If you have completed the all-around routine and you no longer find it
challenging or do not see any level progression by doing these workout, it is
time to progress to PHASE 2 training. Remember, training is 20% and the
remaining 80% is having good nutrition. I can guarantee that you will see great
results if you train consistently and take care of your diet!

Train Hard, Be Consistent, and Be Patient. All the best!

Jordan Yeoh
 IRON MASTERY -
LEAN MUSCLE BUILDER
PHASE 1
BY JORDAN YEOH