EZFitGuide

#EZFitGuide
#EZFatBurner

elizabethzaks
Contents
Introduction - - - - - - - - - - - - - 1

Legs - - - - - - - - - - - - - - - - - - 2-3

Chest & Triceps - - - - - - - - - - 4-5

Back & Biceps - - - - - - - - - - - 6-7

Abs /Calves /Cardio - - - - - - - - 8

Arms & Shoulders - - - - - - - - - 9-10

Thank You - - - - - - - - - - - - - - - 11
INTRO 1
Join the Fam!
1. If you haven’t already joined the Facebook or Prattle groups, go ahead and do so!
These groups are meant to be a safe place for the EZFitGuide community, where you can
share your progress, uplift one another, and become friends! Group name for Prattle and
Facebook: “EZFitGuide Family”

2. Share your journey with the hashtag #EZFitGuide, the goal is to have the hashtag be a
great example of how strong and loving this family is.

Before You Use This Guide

1. Throughout this guide, you will see workouts that are initially meant to be done with a
barbell. If the barbell is too heavy for you, please do not hesitate to substitute the barbell
for appropriately weighted dumbbells.

2. Throughout this guide, you will see *SS*, this stands for “super set”. Super sets are
when you do two exercises back to back, and then take your rest time, and start again for
another set.

3. Terms you should know:

a. Drop Set- you perform an exercise and then drop the weight and continue for more reps
until you reach failure for x amount of times.
b. Pyramid- you perform an exercise for x amount of sets, each set increasing the weight
and decreasing the amount of reps (or vice versa).

4. Between each workout take 3 minutes rest.

Disclaimers
1. I am not a certified personal trainer. This guide is meant to make your experience in the
gym easier and more regimented, as this is what I used to get my results. By using this
guide, you are acknowledging that I am not a certified personal trainer, and all of these
workouts are done at your own risk. Therefore I am not liable for any injury or harm that
may come from using this guide.

2. Any resale or sharing of this guide is illegal. Please respect the time and effort that was
put into making this guide.
LEGS 2
WEEK 1
EXERCISE SET X REPS REST TIME
Squats 4x8 30 seconds in between sets
Leg Press (Feet High) 4x8 30 seconds in between sets
Front Squats 4x8 30 seconds in between sets
Hip Thrusts 4x12 1 minute in between sets
Walking Lunges 4x10 1 minute in between sets

WEEK 2
EXERCISE SET X REPS REST TIME
Squats 4x12 1 ½ minute in between sets
Straight Legged Deadlift 4x10 1 ½ minute in between sets
Leg Extension 4x12 1 minute in between sets
Smith Machine Split Squats 4x12 1 minute in between sets
Leg Press (Feet Together) 4x10 1 minute in between sets

WEEK 3
EXERCISE SET X REPS REST TIME
Squats 8x8 30 seconds in between sets
Leg Press (Feet High) 8x8 30 seconds in between sets
Front Squats 8x8 30 seconds in between sets
Hip Thrusts 5x12 1 minute in between sets
Walking Lunges 5x10 1 minute in between sets
LEGS 3
WEEK 4
EXERCISE SET X REPS REST TIME
Squats Pyramid (15-12-10-8-6) 1 ½ minute in between sets
Sumo Deadlift 5x10 1 ½ minute in between sets
Leg Extension 5x10 1 minute in between sets
& Hamstring Curl *SS*
Leg Press (Feet up and out) 5x10 1 minute in between sets

WEEK 5
EXERCISE SET X REPS REST TIME
Squats 5x10 1 minute in between sets
Hip Thrusts &
Hip Abductor *SS* 5x10 1 minute in between sets
Walking Lunges 5x10 1 minute in between sets
Smith Machine Front Squats 5 Drop Sets of 12x8x6 1 ½ minute in between sets
Leg Extension
& Hamstring Curl *SS* 5x10 1 minute in between sets

WEEK 6
EXERCISE SET X REPS REST TIME
Squats 4x6 1 ½ minute in between sets
Leg Press (3 variations) 1 minute in between sets
-Feet High, feet together (8 reps)
-Feet High and wide (8 reps)
-Feet Shoulder Width apart (8 reps)
Leg Extension (3 variations) 1 minute in between sets
-Toes pointed outward (2x10)
-Toes pointed forward (2x10)
-Toes pointed inward (2x10)
Smith Machine Split Squats 4x12 1 minute in between sets
Walking Lunges 4x12 1 minute in between sets
CHEST & TRICEPS
4
WEEK 1
EXERCISE SET X REPS REST TIME
Incline Dumbbell Chest Press 4x12 1 ½ minute in between sets
Flat Bench 4x8 1 ½ minute in between sets
Rope Pushdown 4x12 1 minute in between sets
Incline Pec Deck 4x12 1 ½ minute in between sets
Fly Machine 5x10 1 minute in between sets
One Arm Cable Pushdown 3x10 1 minute in between sets

WEEK 2
EXERCISE SET X REPS REST TIME
Flat Bench 4x8 30 seconds in between sets
Incline Dumbbell Chest Press 4x8 30 seconds in between sets
Skull Crushers 4x10 1 minute in between sets
Decline Bench Press 4x8 30 seconds in between sets
Incline Dumbbell Fly 4x8 30 seconds in between sets
Flat Bar Pushdowns 3x10 1 minute in between sets

WEEK 3
EXERCISE SET X REPS REST TIME
Flat Bench 5x12,10,8,6 1 minute in between sets
Incline Dumbbell Squeeze Press 4x10 1 minute in between sets
Flat Bar Pushdown 4x10 1 minute in between sets
Cable Fly &
Bodyweight Push Ups *SS* 4x10 1 minute in between sets
Close Grip Bench 4x10 1 minute in between sets
Chest Press 5x12,10,8,6 1 minute in between sets
CHEST & TRICEPS
5
WEEK 4
EXERCISE SET X REPS REST TIME
Flat Bench 8x8 30 seconds in between sets
Incline Bench 8x8 30 seconds in between sets
Skull Crushers 4x10 1 minute in between sets
Decline Bench 8x8 30 seconds in between sets
Incline Fly 8x8 30 seconds in between sets
Flat Bar Pushdown 3x10 1 minute in between sets

WEEK 5
EXERCISE SET X REPS REST TIME
Incline Bench Pyramid- 12x10x8x6x3 1 ½ minute in between sets
Flat Bench Pyramid-12x10x8x6x3 1 ½ minute in between sets
One Arm Cable Pushdown 3x10 1 minute in between sets
Fly Machine Drop Set- 15x12x10x6 (5 sets) 1 minute in between sets
Incline Pec Deck Pyramid- 12x10x8x6x3 1 minute in between sets
Close Grip Bench 4x8 1 minute in between sets

WEEK 6
EXERCISE SET X REPS REST TIME
Flat Bench Pyramid- 7x5x3x3 1 minute in between sets
Incline Bench Pyramid- 7x5x3x3 1 minute in between sets
Skull Crushers 5x10 1 minute in between sets
Squeeze Push Up
& Chest Press *SS* 5x10 1 minute in between sets
Decline Bench Pyramid- 7x5x3x3 1 minute in between sets
Burn Out 100 Pushups
BACK & BICEPS
6
WEEK 1
EXERCISE SET X REPS REST TIME
Cable Row 4x10 1 ½ minute in between sets
Wide Grip Lat Pulldown 4x10 1 ½ minute in between sets
Preacher Curl 3x10 1 minute in between sets
V Bar Pulldown 4x10 1 ½ minute in between sets
Bent Over Row 4x10 1 ½ minute in between sets
Alternating Dumbbell Curl 3x10 1 minute in between sets

WEEK 2
EXERCISE SET X REPS REST TIME
T-Bar Row Pyramid- 15x12x8x6 1 ½ minute in between sets
Reverse Grip Lat Pulldown Drop Set- 15-12-10 (4 sets) 1 ½ minute in between sets
Dumbbell Hammer Curl 3x10 1 minute in between sets
Seated Row Machine 4x10 30 seconds in between sets
Lat Pulldown Drop Set- 15-12-10 (4 sets) 30 seconds in between sets
Reverse Grip Curls 3x10 1 minute in between sets

WEEK 3
EXERCISE SET X REPS REST TIME
Bent Over Row 4x8 30 seconds in between sets
Wide Grip Lat Pulldown 4x8 30 seconds in between sets
Straight Bar Curls 3x10 1 minute in between sets
Cable Row 4x8 30 seconds in between sets
V Bar Pulldowns 4x8 30 seconds in between sets
Alternating Dumbbell Curls 3x10 1 minute in between sets
BACK & BICEPS
7
WEEK 4
EXERCISE SET X REPS REST TIME
Reverse Grip Bent Over Rows Pyramid- 15x12x10x8x6 1 ½ minute in between sets
Lat Pulldown
& Cable Row*SS* 4x12 1 ½ minute in between sets
Reverse Grip Curl 3x10 1 minute in between sets
One Arm Dumbbell Row Pyramid- 15x12x10x8x6 1 ½ minute in between sets
Deadlift 4x10 1 ½ minute in between sets
Rope Cable Curls 3x10 1 minute in between sets

WEEK 5
EXERCISE SET X REPS REST TIME
Bent Over Row 8x8 30 seconds in between sets
Wide Grip Lat Pulldown 8x8 30 seconds in between sets
Straight Bar Curls 4x10 1 minute in between sets
Cable Row 8x8 30 seconds in between sets
V Bar Pulldowns 8x8 30 seconds in between sets
Alternating Dumbbell Curls 4x10 1 minute in between sets

WEEK 6
EXERCISE SET X REPS REST TIME
Wide Grip Pull ups 5x10 1 minute in between sets
Wide Grip Cable Row 5x10 1 minute in between sets
Dumbbell Hammer Curls 5x10 1 minute in between sets
Dumbbell Romanian Deadlift 5x10 1 minute in between sets
Back Extension 5x10 1 minute in between sets
One Arm Cable Curl 5x10 1 minute in between sets
ABS - CALVES - CARDIO
8
For each abs & calves day pick up to 3 workouts from Abs & Calves
(if you choose, incorporate one of the cardio options as well).

ABS
Reverse Crunch
Russian Twists (weighted or unweighted with medicine ball)
Leg Raises
Planks
Seated Knee Tucks
Side Planks
Ab Wheel Rollout
Sit Up & Throw (medicine ball)
Medicine Ball V-Up
Weighted Sit Up

CALVES
Seated Calf Raise
Leg Press Calf Raise
Standing Calf Raise
Smith Machine Calf Raise

CARDIO
(any of your choice- I would suggest 3x a week after your workout)
My favorites are:
Tabata
HIIT
LISS
Zumba
Kickbox Cardio
ARMS & SHOULDERS
9
WEEK
WEEK 11
EXERCISE SET X REPS REST TIME
Seated Dumbbell OHP 4x8 30 seconds in between sets
Lateral Dumbbell Raise 4x8 30 seconds in between sets
Alternating Dumbbell Curls 5x8 30 seconds in between sets
& Flat Bar Pushdowns *SS*
Front Dumbbell Raise 4x8 30 seconds in between sets
Face Pulls 4x8 30 seconds in between sets
Hammer Curls 5x8 30 seconds in between sets
&Cable One Arm Pushdowns *SS*

WEEK 2
EXERCISE SET X REPS REST TIME
Standing Dumbbell OHP 4x12 1 ½ minute in between sets
Front barbell Raise 4x12 1 ½ minute in between sets
Dips & Flat Bar Cable Curls *SS* 5x8 1 ½ minute in between sets
Cable Rear Delt flys 4x12 1 ½ minute in between sets
Lateral Cable Row 4x12 1 ½ minute in between sets
Skull Crushers 5x10 1 ½ minute in between sets
&One Arm Cable Curls *SS*

WEEK 3
EXERCISE SET X REPS REST TIME
Seated Dumbbell OHP 8x8 30 seconds in between sets
Lateral Dumbbell Raise 8x8 30 seconds in between sets
Alternating Dumbbell Curls 5x8 30 seconds in between sets
& Flat Bar Pushdowns *SS*
Front Dumbbell Raise 8x8 30 seconds in between sets
Face Pulls 8x8 30 seconds in between sets
Hammer Curls 5x8 30 seconds in between sets
ARMS & SHOULDERS
10
WEEK
WEEK 44
EXERCISE SET X REPS REST TIME
Smith Machine High Pulls 4x12 1 ½ minute in between sets
Dumbbell Neutral Grip OHP 4x12 1 ½ minute in between sets
Dumbbell Raise Complex 4x12 1 ½ minute in between sets
Farmers Walks 5 laps 1 minute in between sets
Reverse Grip Flat Bar Pushdowns 5x10 1 minute in between sets
&Flat Barbell Curl *SS*
Dumbbell Bent Over Lateral Raise 4x12 1 ½ minute in between sets

WEEK 5
EXERCISE
Machine Shoulder Press
Bent Over Reverse Fly Drop Set- 15-12-10 (5 sets)
Close Grip Bench
& Reverse Grip Curl *SS*
Lateral Cable Raise
& Front Dumbbell Raises *SS*
Smith Machine Drag Curls
& One Arm Rope Pushdowns *SS*
Burn Out Dumbbell OHP
SET X REPS REST TIME
Pyramid- 15x12x10x8 1 ½ minute in between sets
1 ½ minute in between sets
5x10 1 ½ minute in between sets
5x10 1 ½ minute in between sets
5x10 1 ½ minute in between sets
3x20 1 ½ minute in between sets

WEEK 6
EXERCISE SET X REPS REST TIME
Seated Dumbbell OHP 8x8 30 seconds in between sets
Lateral Dumbbell Raise 8x8 30 seconds in between sets
Alternating Dumbbell Curls 5x8 30 seconds in between sets
& Flat Bar Pushdowns *SS*
Front Dumbbell Raise 8x8 30 seconds in between sets
Face Pulls 8x8 30 seconds in between sets
Hammer Curls 5x8 30 seconds in between sets
& Cable One Arm Pushdowns *SS*
THANK YOU
11
Gratitude
Before finishing this guide I just wanted to say a huge thank
you to all of you. Thank you for supporting me every single
step of the way. Each and every one of you mean the
absolute world to me and your kindness never goes
unnoticed. Hopefully, this is the beginning of many more
opportunities for us to work together. I really do feel like
we are one big happy family and I cannot wait to see how
big we grow together.

-Elizabeth Zaks

@ElizabethZaks
 EZFitGuide
#EZFitGuide
#EZGainz

elizabethzaks
Contents
Introduction - - - - - - - - - - - - - 1

Legs - - - - - - - - - - - - - - - - - - 2-3

Chest & Triceps - - - - - - - - - - 4-5

Back & Biceps - - - - - - - - - - - 6-7

Glutes/ Abs / Calves - - - - - - - - 8

Arms & Shoulders - - - - - - - - - 9-10

Thank You - - - - - - - - - - - - - - - 11
INTRO 1
Join the Fam!
1. If you haven’t already joined the Facebook or Prattle groups, go ahead and do so!
These groups are meant to be a safe place for the EZFitGuide community, where you can
share your progress, uplift one another, and become friends! Group name for Prattle and
Facebook: “EZFitGuide Family”

2. Share your journey with the hashtag #EZFitGuide, the goal is to have the hashtag be a
great example of how strong and loving this family is.

Before You Use This Guide

1. Throughout this guide, you will see workouts that are initially meant to be done with a
barbell. If the barbell is too heavy for you, please do not hesitate to substitute the barbell
for appropriately weighted dumbbells.

2. Throughout this guide, you will see *SS*, this stands for “super set”. Super sets are
when you do two exercises back to back, and then take your rest time, and start again for
another set.

3. Terms you should know:

a. Drop Set- you perform an exercise and then drop the weight and continue for more reps
until you reach failure for x amount of times.
b. Pyramid- you perform an exercise for x amount of sets, each set increasing the weight
and decreasing the amount of reps (or vice versa).

4. Between each workout take 3 minutes rest.

Disclaimers
1. I am not a certified personal trainer. This guide is meant to make your experience in the
gym easier and more regimented, as this is what I used to get my results. By using this
guide, you are acknowledging that I am not a certified personal trainer, and all of these
workouts are done at your own risk. Therefore I am not liable for any injury or harm that
may come from using this guide.

2. Any resale or sharing of this guide is illegal. Please respect the time and effort that was
put into making this guide.
LEGS 2
WEEK 1
EXERCISE SET X REPS REST TIME
Squat 5x12 3 minutes in between sets
Straight Legged Deadlift 5x12 3 minutes in between sets
Front Squats 5x12 3 minutes in between sets
Leg Press 5x12 3 minutes in between sets
Glute Kickback 5x12 3 minutes in between sets
Hip Thrusts 5x12 3 minutes in between sets

WEEK 2
EXERCISE SET X REPS REST TIME
Squat 5x8 3 minutes in between sets
Straight Legged Deadlift 5x8 3 minutes in between sets
Front Squats 5x8 3 minutes in between sets
Hack Squat 5x8 3 minutes in between sets
Glute Kickback 5x8 3 minutes in between sets
Hip Thrusts 5x8 3 minutes in between sets

WEEK 3
EXERCISE SET X REPS REST TIME
Squat 5x5 3 minutes in between sets
Straight Legged Deadlift 5x5 3 minutes in between sets
Front Squats 5x5 3 minutes in between sets
Hack Squat 5x5 3 minutes in between sets
Sumo Deadlifts 5x5 3 minutes in between sets
Hip Thrusts 5x5 3 minutes in between sets
LEGS 3
WEEK 4
EXERCISE SET X REPS REST TIME
Squat 7x5x5x3 3 minutes in between sets
Stiff Legged Deadlift 7x5x5x3 3 minutes in between sets
Front Squats 7x5x5x3 3 minutes in between sets
Hack Squat 7x5x5x3 3 minutes in between sets
Glute Kickbacks 7x5x5x3 3 minutes in between sets
Hip Thrusts 7x5x5x3 3 minutes in between sets

WEEK 5
EXERCISE SET X REPS REST TIME
Squats 5x2 4 minutes in between sets
Sumo Deadlifts 5x2 4 minutes in between sets
Leg Extensions &
Hamstring Curl *SS* 5x10 3 minutes in between sets
Leg Press 5x8 3 minutes in between sets
Front Squats 5x12 3 minutes in between sets

WEEK 6
EXERCISE SET X REPS REST TIME
Squat Max
Split Squats 5x10 3 minutes in between sets
Front Squats 5x10 3 minutes in between sets
Pulsing Deep Squats 5x10 3 minutes in between sets
Goblet Squat 5x10 3 minutes in between sets
CHEST & TRICEPS
4
WEEK 1
EXERCISE SET X REPS REST TIME
Bench 5x12 2 minutes in between sets
Incline Bench 5x12 2 minutes in between sets
Flat Bar Pushdowns 5x12 2 minutes in between sets
Dumbbell Fly 5x12 2 minutes in between sets
Decline Bench 5x12 2 minutes in between sets
One Arm Cable Pushdowns 5x12 2 minutes in between sets

WEEK 2
EXERCISE SET X REPS REST TIME
Bench 5x8 3 minutes in between sets
Incline Bench 5x8 3 minutes in between sets
Skull Crushers 5x8 3 minutes in between sets
Dumbbell Fly 5x8 3 minutes in between sets
Decline Bench 5x8 3 minutes in between sets
Rope Pushdowns 5x8 3 minutes in between sets

WEEK 3
EXERCISE SET X REPS REST TIME
Bench 5x5 3 minutes in between sets
Incline Bench 5x5 3 minutes in between sets
Skull Crushers 5x5 3 minutes in between sets
Dumbbell Fly 5x5 3 minutes in between sets
Decline Bench 5x5 3 minutes in between sets
Rope Pushdowns 5x5 3 minutes in between sets
CHEST & TRICEPS
5
WEEK 4
EXERCISE SET X REPS REST TIME
Bench 7x5x3x2 3 minutes in between sets
Incline Bench 7x5x3x2 3 minutes in between sets
Angled Bar Tricep Pushdown 5x10 2 minutes in between sets
Decline Bench 7x5x3x2 3 minutes in between sets
Reverse Grip Flat Bar Pushdown 5x10 2 minutes in between sets
Dumbbell Fly 7x5x5x5 3 minutes in between sets

WEEK 5
EXERCISE SET X REPS REST TIME
Dumbbell Incline Bench 5x5 3 minutes in between sets
Dumbbell Flat Bench 5x5 3 minutes in between sets
Rope Pushdowns 5x12 2 minutes in between sets
Incline Chest Press Machine 5x5 3 minutes in between sets
Fly Machine 5x8 3 minutes in between sets
Skull Crushers 5x12 2 minutes in between sets

WEEK 6
EXERCISE SET X REPS REST TIME
Dumbbell Bench 7x5x3x2 3 minutes in between sets
Dumbbell Incline Bench 7x5x3x2 3 minutes in between sets
Angled Bar Tricep Pushdown 5x10 2 minutes in between sets
Dumbbell Decline Bench 7x5x3x2 3 minutes in between sets
Reverse Grip Flat Bar Pushdown 5x10 2 minutes in between sets
Dumbbell Fly 7x5x5x5 3 minutes in between sets
BACK & BICEPS
6
WEEK 1
EXERCISE SET X REPS REST TIME
T-bar Row 5x12 3 minutes in between sets
Deadlift 5x12 3 minutes in between sets
Alternating Bicep Curl 5x12 3 minutes in between sets
Seated Cable Row 5x12 3 minutes in between sets
V-bar Lat Pulldown 5x12 3 minutes in between sets
Wide Grip Cable Row 5x12 3 minutes in between sets
Reverse Grip Curl 5x12 3 minutes in between sets

WEEK 2
EXERCISE SET X REPS REST TIME
T-bar Row 5x8 3 minutes in between sets
Deadlift 5x8 3 minutes in between sets
Alternating Bicep Curl 5x8 3 minutes in between sets
Seated Cable Row 5x8 3 minutes in between sets
V-bar Lat Pulldown 5x8 3 minutes in between sets
Wide Grip Cable Row 5x8 3 minutes in between sets
Reverse Grip Curl 5x8 3 minutes in between sets

WEEK 3
EXERCISE SET X REPS REST TIME
T-bar Row 5x5 3 minutes in between sets
Deadlift 5x5 3 minutes in between sets
Alternating Bicep Curl 5x5 3 minutes in between sets
Seated Cable Row 5x5 3 minutes in between sets
V-bar Lat Pulldown 5x5 3 minutes in between sets
Wide Grip Cable Row 5x5 3 minutes in between sets
Reverse Grip Curl 5x5 3 minutes in between sets
BACK & BICEPS
7
WEEK 4
EXERCISE SET X REPS REST TIME
T-bar Row 7x5x5x7 3 minutes in between sets
Deadlift 7x5x5x7 3 minutes in between sets
Alternating Bicep Curl 7x5x5x7 3 minutes in between sets
Seated Cable Row 7x5x5x7 3 minutes in between sets
V-bar Lat Pulldown 7x5x5x7 3 minutes in between sets
Wide Grip Cable Row 7x5x5x7 3 minutes in between sets
Reverse Grip Curl 7x5x5x7 3 minutes in between sets

WEEK 5
EXERCISE SET X REPS REST TIME
Pull-Ups 5x12 3 minutes in between sets
Bent Over Barbell Row 7x5x5x8 3 minutes in between sets
One Arm Cable Curl &
Drag Curl *SS* 5x12 3 minutes in between sets
Rack Pulls 10x8x5x5 3 minutes in between sets
One Arm Dumbbell Row 5x8 3 minutes in between sets
Hammer Curls 5x12 3 minutes in between sets

WEEK 6
EXERCISE SET X REPS REST TIME
Neutral Grip Pull-Ups 5x10 3 minutes in between sets
Reverse Grip Barbell Row 10x8x5x5 3 minutes in between sets
Flat Bar Curl 5x10 3 minutes in between sets
T-Bar Row Machine 5x6 3 minutes in between sets
Reverse Grip Lat Pulldown 5x8 3 minutes in between sets
Deadlift 10x8x5x5x10 3 minutes in between sets
GLUTES - ABS - CALVES
8
(For each glute, abs and calves day pick up to 3 workouts
from each of the options down below: Glutes, Abs and
Calves)
GLUTES
Hip Thrusts
Hip Abductor
Glute Bridges
Glute Cable Kickbacks
Lying Hamstring Curl
Glute Rope Pull-Through
Back Extension (squeezing glutes at the top)
Pulsing Lunges

ABS
Reverse Crunch
Russian Twists (weighted or unweighted with medicine ball)
Leg Raises
Planks
Seated Knee Tucks
Side Planks
Ab Wheel Rollout
Sit Up & Throw (medicine ball)
Medicine Ball V-Up
Weighted Sit Up

CALVES
Seated Calf Raise
Leg Press Calf Raise
Standing Calf Raise
Smith Machine Calf Raise
ARMS & SHOULDERS
9
WEEK
WEEK 11
EXERCISE SET X REPS REST TIME
Barbell OHP 5x12 2 minutes in between sets
Dumbbell Lateral Raises 5x12 2 minutes in between sets
Dumbbell Curl &
Rope Pushdowns *SS* 5x12 2 minutes in between sets
Barbell Front Lateral Raises 5x12 2 minutes in between sets
Face Pulls 5x12 2 minutes in between sets
Hammer Curl &
Single Arm Cable Pushdown *SS* 5x12 2 minutes in between sets

WEEK 2
EXERCISE SET X REPS REST TIME
Barbell OHP 5x8 3 minutes in between sets
Dumbbell Lateral Raises 5x8 3 minutes in between sets
Dumbbell Curl &
Rope Pushdowns *SS* 5x8 3 minutes in between sets
Barbell Front Lateral Raises 5x8 3 minutes in between sets
Face Pulls 5x8 3 minutes in between sets
Hammer Curl &
Single Arm Cable Pushdown *SS* 5x8 3 minutes in between sets

WEEK 3
EXERCISE SET X REPS REST TIME
Barbell OHP 5x5 3 minutes in between sets
Dumbbell Lateral Raises 5x5 3 minutes in between sets
Dumbbell Curl &
Rope Pushdowns *SS* 5x5 3 minutes in between sets
Barbell Front Lateral Raises 5x5 3 minutes in between sets
Face Pulls 5x5 3 minutes in between sets
Hammer Curl &
Single Arm Cable Pushdown *SS* 5x5 3 minutes in between sets
ARMS & SHOULDERS
10
WEEK
WEEK 44
EXERCISE SET X REPS REST TIME
Barbell OHP 7x5x5x7 3 minutes in between sets
Dumbbell Lateral Raises 7x5x5x7 3 minutes in between sets
Dumbbell Curl &
Rope Pushdowns *SS* 7x5x5x7 3 minutes in between sets
Barbell Front Lateral Raises 7x5x5x7 3 minutes in between sets
Face Pulls 7x5x5x7 3 minutes in between sets
Hammer Curl &
Single Arm Cable Pushdown *SS* 7x5x5x7 3 minutes in between sets

WEEK 5
EXERCISE SET X REPS REST TIME
Standing Dumbbell OHP 7x5x5x7 3 minutes in between sets
Alternating Bicep Curl 5x10 2 minutes in between sets
Front Barbell Lateral Raise 7x5x5x7 3 minutes in between sets
Behind Head OHP 7x5x5x7 3 minutes in between sets
Flat Bar Pushdown 5x10 2 minutes in between sets
Cable Lateral Raise 7x5x5x7 3 minutes in between sets

WEEK 6
EXERCISE SET X REPS REST TIME
Standing Dumbbell OHP 5x8 3 minutes in between sets
Alternating Bicep Curl 5x8 2 minutes in between sets
Front Barbell Lateral Raise 5x8 3 minutes in between sets
Behind Head OHP 5x8 3 minutes in between sets
Flat Bar Pushdown 5x8 2 minutes in between sets
Cable Lateral Raise 5x8 3 minutes in between sets
THANK YOU
11
Gratitude
Before finishing this guide I just wanted to say a huge thank
you to all of you. Thank you for supporting me every single
step of the way. Each and every one of you mean the
absolute world to me and your kindness never goes
unnoticed. Hopefully, this is the beginning of many more
opportunities for us to work together. I really do feel like
we are one big happy family and I cannot wait to see how
big we grow together.

-Elizabeth Zaks

@ElizabethZaks