PAGE 1

INTRODUCTION PAGE 3
CARDIO PAGE 4 -5
12 WEEK EXPANSION PROGRAM PAGE 6
WORKOUTS PAGE 7 - 15
EXERCISE INDEX PAGE 16 -28
DISCLAIMER & COPYRIGHT PAGE 30

Note: This e book is for the general fitness interest only. The information contained herein should not be
taken as medical advice. The information is not intended to diagnose, treat, cure or prevent any health
problem. The information is not intended to replace the advice of a physician or health professional.
Please consult your physician or a health professional before beginning any diet or exercise program.

PAGE 2
 This follow- up plan is a supplement
to THE LEAN AND SCULPTED 12
WEEK WORKOUT GUIDE and aims
to continue your progress. Over
the course of a further 12 weeks, a
combination of weight training and
cardio will set you well on your way
towards your goals.

The 12-week extension program will

FIRSTLY, CONGRATULATIONS ON YOUR
SUCCESS WITH THE INITIAL 12-WEEK
PROGRAM. IN ORDER TO PROGRESS
IN DEVELOPING YOUR PHYSIQUE,
IT’S IMPORTANT TO CONTINUE YOUR
ROUTINE. BUILD ON YOUR EXISTING
PROGRESS TO IMPROVE YOUR
STRENGTH, SHAPE AND CONDITIONING
SIMULTANEOUSLY WITH THIS 12-WEEK
EXTENSION.
focus on hypertrophy (lean muscle
building) and strength progression.
Hypertrophy will be targeted with
higher rep ranges and isolation
exercises, such as leg extensions,
bicep curls and dumbbell side raises.
Strength progress will be targeted
with lower rep ranges and a focus
on compound exercises, such as the
squat, deadlift and bench press.

With each personal best that you hit in
the gym or every pound you lose on the
scales, you are making progress. There is
no such thing as a quick fix – hard work
gets results - and it is important that you
do not give up on long-term progression.
Incorporating small, positive changes and
practicing correct training techniques will
assist you in building a body for life.
Our ultimate aim is to provide you with a
focus. By setting challenging but attainable
objectives within your training and
applying a definitive, progressive strategy
for achieving results, you will be able to
take control of your own fitness.
The rest periods range from 60 seconds
to 120 seconds. This is done to give you
more recovery time when necessary.
An isolation movement is more likely to
require less rest as it is less stressful on
the entire body, whereas a compound
exercise is more likely to require a longer
rest period.
Choosing the correct weight and pushing
yourself to progress is important,
however, try and finish 80-90% of sets;
just one or two reps shy of failure. This
will help you train at a higher intensity
for longer and be less taxing on the
central nervous system (CNS).

PAGE 3

MOST PEOPLE PERFORM CARDIO AS A
WAY TO BURN MORE CALORIES, AND
SINCE YOU’RE MOVING THE BODY,
IT IS GOING TO INCREASE THE NEED
FOR ENERGY. CERTAIN FORMS OF
CARDIO ARE BETTER THAN OTHERS IN
TERMS OF FAT LOSS, BUT ALL CARDIO,
REGARDLESS OF FORM, WILL BURN
CALORIES. SINCE FAT LOSS DEPENDS
ON CALORIES BURNED VERSUS
CALORIES CONSUMED, CARDIO IS A
FANTASTIC TOOL WHEN TRYING TO
LOSE WEIGHT.
Two of the main forms of cardio are Low
Intensity Steady State (LISS) and High
Intensity Interval Training (HIIT). Similar to
isolation and compound exercises, these
forms of cardio should be incorporated into
your fitness and cardio plan. More sessions
of LISS and HIIT can be introduced if
progress towards your goals begins to stall.
LISS is a form of cardio that requires you to
workout at 60-70% of your maximum heart rate.
Examples of this form of cardio are walking, incline
walking, elliptical training and bike. LISS is well
suited for people at the beginner stage. LISS cardio
sessions can range from 30-60 minutes. However,
in this 12 week program you are required to burn
a set number of calories instead of a given time.
This allows for greater consistency and also allows
you to track progress and a calorie deficit more
efficiently.
PAGE 4
High Intensity Interval Training (HIIT) is
the process of working out at an intense
level and pushing your body to its limit. It
features short bursts of energy followed
by a period of rest. Different HIIT workouts
will have different periods of intensity
compared to rest. HIIT training requires to
heart rate to work 75-90% of your maximum
heart rate. Examples of HIIT are hill sprints,
strength training and sprint swimming. One
of the largest benefits of HIIT is that calories
are burned during and post workout and
can continue to burn for up to 48 hours
showing an effective way of boosting
metabolism.
Hiit Session: Treadmill/Elliptical/Bike
•Five-minute warm up .
•Ten rounds of 20 seconds sprinting and 40
seconds rest.
•Five-minute cool down.
It’s important
to keep cardio
dynamic by
adding in more to
help burn fat.
 CONTINUED...

Cardio Plan for Fat loss:

WEEK 13- 1 HIIT Session and 1 LISS session of 300 calories
Week 14- 1 HIIT Session and 1 LISS session of 350 calories
Week 15- 1 HIIT Session and 1 LISS session of 400 calories
Week 16- 2 HIIT Sessions and 1 LISS session of 400 calories
Week 17- 2 HIIT Sessions and 2 LISS sessions of 300 calories
Week 18- 2 HIIT Sessions and 2 LISS sessions of 300 calories
Week 19- 2 HIIT Sessions and 2 LISS sessions of 350 calories
Week 20- 2 HIIT Sessions and 2 LISS sessions of 400 calories
Week 21- 2 HIIT Sessions and 2 LISS sessions of 400 calories
Week 22- 3 HIIT Sessions and 2 LISS sessions of 400 calories
Week 23- 3 HIIT Sessions and 3 LISS sessions of 300 calories
Week 24- 3 HIIT Sessions and 3 LISS sessions of 350 calories

Cardio Plan for

MUSCLE GAIN:
One HIIT and one LISS session of 300 calories
per week is sufficient, unless you’re not gaining
any muscle/weight. In that case, add another
HIIT session and up the LISS session to 400
calories.

PAGE 5
 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

Upper body
Week 13 Lower body (A) Rest Push (A) Pull (A) Legs (A) Rest
(A)

Upper body
Week 14 Lower body (A) Rest Push (A) Pull A Legs A Rest
(A)

Whole Body
Week 15 Pull (A) Legs (A) Rest Whole Body D Rest
C

Whole body Whole body

Week 16 Rest Whole body (B) Rest Whole body (D) Rest
(A) (C)

Whole body Whole body

Week 17 Rest Whole body (B) Rest Whole body (D) Rest
(A) (C)

Week 18 Rest Taper (A) Rest Taper (B) Rest Taper (C) Rest

Upper body Chest & back Shoulders & arms

Week 19 Lower body (B) Rest Legs (B) Rest
(B) (A) (A)

Week 20 Push (B) Pull (B) Legs (C) Rest Push (C) Pull (C) Legs (D)

Shoulders& Arms
Week 21 Push (B) Lower Body B Rest Chest & back A Legs B Rest
A

Week 22 Pull (B) Legs (C) Rest Push (C) Pull (C) Legs (D)

Upper body Chest & back Shoulders& arms

Week 23 Lower body (B) Rest Legs (B) Rest
(B) (A) (A)

Week 24 Rest Taper (A) Rest Taper (B) Rest Taper (C) Rest

Legs (E) Upper body (A) Rest Lower body (B) Push (D) Pull (D) Rest

PAGE 6
 Upper A:
BARBELL FLAT BENCH PRESS-
3-4 sets of 5 to 8 reps-Rest 90-120 seconds
WIDE GRIP PULLDOWN-
3-4 sets of 6 to 10 reps- Rest 90-120 seconds
STANDING BARBELL OVERHEAD PRESS-
3 sets of 8 to 10 reps- Rest 90-120 seconds
CABLE FACEPULLS-
2 sets of 8 to 12 reps- Rest 60-90 seconds
DUMBBELL INCLINE FLIES-
2 sets of 8 to 12 reps- Rest 60-90 seconds
EZ BAR BICEP CURLS-
3 sets of 6 to 10 reps- Rest 60 seconds
SKULLS CRUSHERS-
3 sets of 8 to 10 reps- Rest 60 seconds

Lower A:
CONVENTIONAL DEADLIFT-
3-4 sets of 5-8 reps- Rest 90-120 seconds
LEG EXTENSION-
3 sets of 8 to 12 reps- Rest 60-90 seconds
LEG CURL-
3 sets of 10 to 15 reps- Rest 60-90 seconds
HACK SQUATS-
3-4 sets of 6 to 10 reps- Rest 60-90 seconds
HYPEREXTENSIONS-
2 sets of 15 to 25 reps- Rest 60 seconds
CALF RAISES IN LEG PRESS-
3 sets of 8-12 reps- Rest 60 seconds

push a:
DUMBBELL INCLINE PRESS- 3-4 sets of 8 to 10 reps- Rest 60-90 seconds
SEATED DUMBBELL SHOULDER PRESS- 3 sets of 8 to 12 reps- Rest 60-90 seconds
CABLE CROSSOVER- 2 sets of 10-15 reps- Rest 60 seconds
DUMBBELL STANDING SIDE RAISES- 3 sets of 10 to 20 reps- Rest 60 seconds
ASSISTED DIPS-2 sets of 10 to 15 reps - Rest 60-90 seconds
CABLE ROPE PUSHDOWN- 3 sets of 8 to 12 reps- Rest 60 seconds
DUMBBELL TRICEP KICKBACK- 3 sets of 10 to 15 reps- Rest 60 seconds

PAGE 7
 pull a:
BARBELL ROW- 3-4 sets of 6 to 8 reps- Rest 90-120 seconds
UNDERHAND PULLDOWN- 3 sets of 8 to 12 reps- Rest 60-90 seconds
CABLE ROW- 3 sets of 10 to 12 reps- Rest 60-90 seconds
DUMBBELL REAR DELT FLIES- 4 sets of 10 to 20 reps- Rest 60 seconds
BARBELL BICEP CURLS- 3 sets of 8-10 reps- Rest 60-90 seconds
CABLE BICEP CURLS- 3 sets of 10 to 15 reps-Rest 60 seconds
“ don’t forget
to visit the
technique
index for
infomation on
“
correct form.

legs A:
SQUAT-
4 sets of 8 to 12 reps- Rest 90-120 seconds
STRAIGHT LEG DEADLIFT-
3 sets of 10-15 reps- Rest 60-90 seconds
LEG PRESS-
3 sets of 8 to 12 reps- Rest 60-90 seconds
SEATED LEG CURL-
3 sets of 10 to 15- Rest 60 seconds
DUMBBELL WALKING LUNGE-
3 sets of 20 reps per leg. 40 steps in total
per set- Rest 60-90 seconds
SEATED CALF RAISES-
3 sets of 10-20 reps- Rest 60 seconds

whole body A:
YOUR CHOICE OF DEADLIFT-
4 sets of 5 to 8 reps- Rest 90-120 seconds
BARBELL FLAT BENCH PRESS-
2 sets of 6 to 10 reps- Rest 90-120 seconds
WIDE GRIP PULLDOWN-
3 sets of 8 to 12 reps- Rest 60-90 seconds
DUMBBELL STANDING SIDE RAISES-
3 sets of 10 to 15 reps-Rest 60 seconds
LEG EXTENSION-
3 sets of 10-15 reps- Rest 60 seconds
CALF RAISES IN LEG PRESS-
3 sets of 10-15 reps- Rest 60 seconds

PAGE 8
 Whole Body b:
DUMBBELL FLAT BENCH PRESS- 3-4 sets of 6 to 10 reps- Rest 90-120 seconds
LEG PRESS- 3 sets of 8 to 10 reps- Rest 60-90 seconds
BARBELL ROW- 3 sets of 8-10 reps- Rest 60-90 seconds
LEG CURLS- 3 sets of 10 to 15 reps- Rest 60 seconds
BARBELL BICEP CURLS- 3 sets of 8 to 12 reps- Rest 60 seconds
DUMBBELL OVERHEAD EXTENSION- 3 sets of 10 to 15 reps- Rest 60 seconds

Whole Body c:
SQUAT- 4 sets of 6 to 10 reps- Rest 90-120 seconds
SUMO DEADLIFT- 3 sets of 8 to 12 reps- Rest 90-120 seconds
STANDING BARBELL OVERHEAD PRESS- 3 sets of 10 to 12 reps- Rest 60-90 seconds
DUMBBELL FLAT FLIES- 2 sets of 10-15 reps- Rest 60-90 seconds
CABLE ROW- 3 sets of 8 to 12 reps- Rest 60-90 seconds
LYING LEG CURLS- 3 sets of 12 to 15 reps- Rest 60 seconds
SEATED CALF RAISES- 3 sets of 10 to 20 reps- Rest 60 seconds

whole body d:
DUMBBELL ROW-
3-4 sets of 8 to 10 reps- Rest 60-90 seconds
BARBELL INCLINE BENCH PRESS-
3 sets of 10 to 12 reps- Rest 60-90 seconds
LEG PRESS-
3 sets of 8 to 12 reps- Rest 60-90 seconds
CABLE FACEPULLS-
2 sets of 10 to 15 reps- Rest 60-90 seconds
DUMBBELL SEATED SIDE RAISES-
2 sets of 10 to 20 reps-Rest 60 seconds
PREACHER CURLS-
3 sets of 10 to 12 reps- Rest 60 seconds
STRAIGHT BAR CABLE PUSHDOWN-
3 sets of 8 to 12 reps- Rest 60 seconds

PAGE 9
 Upper Body B:
BARBELL ROW- 3 sets of 5 to 8 reps- Rest 90-120 seconds
V-BAR PULLDOWN- 3 sets of 8 to 12 reps- Rest 60-90 seconds
DUMBBELL INCLINE PRESS- 3 sets of 6 to 10 reps- Rest 60-90 seconds
BARBELL FLAT BENCH PRESS- 3 sets of 6 to 8 reps- Rest 90-120 seconds
SEATED DUMBBELL SHOULDER PRESS- 3 sets of 8 to 12 reps- Rest 60-90 seconds
CABLE FACEPULLS- 2 sets of 10 to 15 reps Rest 60 seconds
TRICEP CABLE PUSHDOWNS- 2 sets of 6 to 10 reps- Rest 60 seconds
STANDING DUMBBELL BICEP CURLS- 2 sets of 8 to 12 reps- Rest 60 seconds

Lower Body B:
SQUAT- 3 sets of 5 to 8 reps- Rest 90-120 seconds
DUMBBELL WALKING LUNGE- 3 sets of 15 steps per leg, 30 steps in total per set-
Rest 60-90 seconds
LEG EXTENSION- 3 sets of 10 to 15 reps- Rest 60 seconds
BARBELL HIP THRUSTS- 3 sets of 10-12 reps- Rest 60-90 seconds
STRAIGHT LEG DEADLIFT- 3 sets of 8 to 12 reps- Rest 60-90 seconds
SEATED CALF RAISES- 2 sets of 10 to 15 reps- Rest 60 seconds
STANDING CALF RAISES- 2 sets of 12 to 20 reps- Rest 60 seconds

Chest and Back A:

DUMBBELL FLAT BENCH PRESS- 3-4 sets of 8 to 12 reps- Rest 60-90 seconds
WIDE GRIP PULLDOWN- 3-4 sets of 8 to 10 reps- Rest 60-90 seconds
MACHINE CHEST PRESS- 3 sets of 8 to 12 reps- Rest 60-90 seconds
DUMBBELL ROW- 3 sets of 10 to 15 reps- Rest 60-90 seconds
DUMBBELL INCLINE FLIES- 2 sets of 10 to 15 reps- Rest 60 seconds
CABLE ROW- 2 sets of 10 to 15 reps- Rest 60 seconds

PAGE 10
 Legs B:
SUMO DEADLIFT-
4 sets of 8 to 12 reps- Rest 90-120 seconds
LYING LEG CURL-
sets of 10 to 15 reps- Rest 60 seconds
LEG PRESS-
3 sets of 8 to 12 reps- Rest 60-90 seconds
ONE LEG DONKEY KICK BACK-
3 sets of 15-20 reps per leg, 30-40 reps in
total per set- Rest 60 seconds
GOBLET SQUATS-
3 sets of 20 reps- Rest 60 seconds
CALF RAISES IN LEG PRESS-
3 sets of 15 to 25 reps- Rest 60 seconds

Shoulders and Arms A:

STANDING BARBELL OVERHEAD PRESS-
3-4 sets of 8 to 12 reps- Rest 60-90 seconds
DUMBBELL STANDING SIDE RAISES-
3 sets of 10 to 15 reps- Rest 60 seconds
DUMBBELL REAR DELT FLIES-
3 sets of 10 to 20 reps- Rest 60 seconds
BARBELL SHRUGS-
2 sets of 10 to 15 reps- Rest 60 seconds
PREACHER CURLS-
3 sets of 8 to 12 reps- Rest 60 seconds
SEATED DUMBBELL BICEP CURLS-
2 sets of 10 to 15 reps- Rest 60 seconds
CABLE STRAIGHT BAR PUSHDOWN-
3 sets of 8 to 10 reps- Rest 60 seconds
CABLE OVERHEAD ROPE EXTENSION-
2 sets of 10 to 20 reps- Rest 60 seconds

Push B:
BARBELL FLAT BENCH PRESS- 3-4 sets of 5 to 8 reps- Rest 90-120 seconds
SEATED DUMBBELL SHOULDER PRESS- 3 sets of 6 to 8 reps- Rest 60-90 seconds
DUMBBELL FLAT FLIES- 3 sets of 10 to 15 reps- Rest 60-90 seconds
SEATED DUMBBELL SIDE RAISES- 3 sets of 10 to 15 reps- Rest 60 seconds
MACHINE CHEST PRESS- 3 sets of 8 to 12 reps- Rest 60-90 seconds
SKULLCRUSHERS- 3 sets of 6 to 10 reps- Rest 60 seconds
CABLE ROPE PUSHDOWN- 3 sets of 8 to 12 reps- Rest 60 seconds

PAGE 11
 PuLL B:
BARBELL ROW- 3 sets of 5 to 8 reps- Rest 90-120 seconds
UNDERHAND PULLDOWN- 3 sets of 10 to 12 reps- Rest 60-90 seconds
T-BAR ROW- 3 sets of 8 to 12 reps- Rest 60-90 seconds
WIDE GRIP CABLE ROW- 2 sets of 10 to 12 reps- Rest 60 seconds
CABLE FACEPULLS- 3 sets of 10 to 15 reps- Rest 60-90 seconds
EZ BAR BICEP CURL- 3 sets of 6 to 10 reps- Rest 60 seconds
DUMBBELL HAMMER CURL- 2 sets of 8 to 12 reps- Rest 60 seconds

Legs C:
SQUATS-
3 sets of 4 to 8 reps- Rest 90-120 seconds
LEG PRESS-
3 sets of 8 to 10 reps- Rest 60-90 seconds
LEG EXTENSION-
3 sets of 10 to 15 reps- Rest 60 seconds
ONE LEG CABLE KICKBACK-
3 sets of 15-20 reps per leg, 30-40 reps in
total per set- Rest 60 seconds
SEATED LEG CURL-
3 sets of 10 to 15 reps- Rest 60 seconds
CALF RAISES IN LEG PRESS-
2 sets of 5 to 10 reps- Rest 60 seconds
SEATED CALF RAISES-
3 sets of 8 to 12 reps- Rest 60 seconds

PUSH C:
DUMBBELL FLAT PRESS-
3 sets of 8 to 10 reps- Rest 90-120 seconds
STANDING BARBELL OVERHEAD PRESS-
4 sets of 8 to 12 reps- Rest 60-90 seconds
STANDING DUMBBELL SIDE RAISES-
3 sets of 10 to 15 reps- Rest 60-90 seconds
DUMBBELL INCLINE FLIES-
3 sets of 10 to 12 reps- Rest 60-90 seconds
ASSISTED DIPS-
3 sets of 10 to 12 reps- Rest 60 seconds
CABLE STRAIGHT BAR PUSHDOWN-
3 sets of 10 to 15 reps- Rest 60 seconds
DUMBBELL TRICEP KICKBACK-
2 sets of 10-15 reps- Rest 60 seconds

PAGE 12
 Pull C:
WIDE GRIP PULLDOWN- 3 sets of 6 to 8 reps- Rest 60-90 seconds
DUMBBELL ROW- 3 sets of 5 to 8 reps- Rest 60-90 seconds
V-BAR PULLDOWN- 3 sets of 10 to 12 reps- Rest 60-90 seconds
CABLE ROW- 2 sets of 10 to 12 reps- Rest 60-90 seconds
DUMBBELL REAR DELT FLIES- 3 sets of 10 to 20 reps- Rest 60 seconds
SEATED DUMBBELL BICEP CURLS- 3 sets of 6 to 10 reps- Rest 60 seconds
CABLE BICEP CURLS- 3 sets of 10 to 12 reps- Rest 60 seconds

Legs D:
YOUR CHOICE OF DEADLIFT- 3 sets of 6 to 8 reps- Rest 90-120 seconds
DUMBBELL WALKING LUNGE- 3 sets of 10-15 steps per leg, 20-30 steps in total
per set- Rest 60-90 seconds
LYING LEG CURLS-3 sets of 8 to 12 reps- Rest 60-90 seconds
GLUTE BRIDGE- 2 sets of 15 to 20 reps- Rest 60 seconds
ONE LEG DONKEY KICK BACK- 3 sets of 15-20 reps per leg, 30-40 reps in total per
set- Rest 60 seconds
LEG EXTENSIONS- 3 sets of 10 to 15 reps- Rest 60 seconds
STANDING CALF RAISES- 3-4 sets of 10 to 20 reps- Rest 60 seconds

TAPER A:
SQUAT-
3 sets of 8 to 10 reps- Rest 90-120 seconds
LEG EXTENSION-
2 sets of 10 to 12 reps- Rest 60 seconds
WIDE GRIP PULLDOWN-
2 sets of 8 to 10 reps- Rest 60-90 seconds
DUMBBELL INCLINE PRESS-
3 sets of 8 to 10 reps- Rest 60-90 seconds
BARBELL BICEP CURL-
2 sets of 10 to 12 reps- Rest 60 seconds
SKULLCRUSHERS-
2 sets of 10 to 12 reps- Rest 60 seconds

PAGE 13
 Taper B:
BARBELL FLAT BENCH PRESS-
2 sets of 8 to 10 reps- Rest 90-120 seconds
CABLE ROW-
2 sets of 10 to 12 reps- Rest 60-90 seconds
LEG PRESS-
3 sets of 8 to 10 reps- Rest 60-90 seconds
SEATED CALF RAISES-
2 sets of 10 to 12 reps- Rest 60 seconds
SEATED DUMBBELL SIDE RAISES-
3 sets of 10 to 15 reps- Rest 60 seconds

Taper C:
CONVENTIONAL DEADLIFT-
2 sets of 8 to 10 reps- Rest 90-120 seconds
SEATED LEG CURLS-
2 sets of 8 to 10 reps- Rest 60-90 seconds
DUMBBELL ROW-
2 sets of 8 to 12 reps- Rest 60-90 seconds
MACHINE CHEST PRESS-
2 sets of 8 to 12 reps- Rest 60-90 seconds
TRICEP ROPE PUSHDOWN-
2 sets of 10 to 12 reps- Rest 60 seconds
STANDING DUMBBELL BICEP CURLS-
2 sets of 10 to 15 reps- Rest 60 seconds

Legs E:
CONVENTIONAL DEADLIFT- 3-4 sets of 8 to 10 reps- Rest 90-120 seconds
LEG PRESS- 3 sets of 6 to 10 reps- Rest 60-90 seconds
LYING LEG CURLS- 3 sets of 10 to 15 reps- Rest 60-90 seconds
ONE LEG CABLE KICKBACK- 3 sets of 10-20 reps per leg, 20-40 reps in total per
set- Rest 60 seconds
SQUAT- 2 sets of 10 to 15 reps- Rest 60-90 seconds
CALF RAISES IN LEG PRESS- 4 sets of 15 to 20 reps- Rest 60 seconds

PAGE 14
 Push D:
DUMBBELL INCLINE PRESS- 3-4 sets of 8 to 10 reps- Rest 90-120 seconds
DUMBBELL FLAT FLIES- 3 sets of 10 to 15 reps- Rest 60-90 seconds
SEATED DUMBBELL SHOULDER PRESS- 3-4 sets of 8 to 12 reps- Rest 60-90 seconds
STANDING DUMBBELL SIDE RAISES- 3 sets of 10 to 20 reps- Rest 60 seconds
CABLE ROPE PUSHDOWN- 3 sets of 8 to 12- Rest 60 seconds
DUMBBELL OVERHEAD EXTENSION- 3 sets of 10 to 15 reps- Rest 60 seconds

Pull D:
BARBELL ROW- 3-4 sets of 8 to 10 reps- Rest 90-120 seconds
UNDERHAND PULLDOWN- 3 sets of 8 to 12 reps- Rest 60-90 seconds
T-BAR ROW- 3 sets of 10 to 12 reps- Rest 60-90 seconds
CABLE FACEPULLS- 4 sets of 12 to 20 reps- Rest 60 seconds
BARBELL BICEP CURLS- 3 sets of 8 to 12 reps- Rest 60 seconds
DUMBBELL SEATED BICEP CURLS- 3 sets of 10 to 15 reps- Rest 60 seconds

“ don’t forget to visit

“
the technique index
for infomation on
correct form.

PAGE 15
DEADLIFTS
-During all deadlift exercise’s it is imperative to main-
tain a straight back. Rounding the back will place a lot
of stress on the lower back and lead to injury.
-Try keeping the bar as close to the body as possible
during, that’s where the power is!

CONVENTIONAL DEADLIFT
-Stand with a shoulder width stance with a loaded barbell
in front of you against your shins.
-Grip the bar just outside your legs.
-While keeping the back as straight as possible, bend your
knees, bend forward and grip the bar.
-While holding gripping the bar, start the lifts by pushing
your legs and simultaneously bringing your torso
back in to the upright position.
-In the upright position stick your chest our and contract
the shoulder blades together.
-Go back to the starting position by bending the knees
while leaning forward at the waist while
maintaining a straight back.

SUMO DEADLIFTS
-Standing with a wide stance, this will depend how tall you are
and what is comfortable. Start with feet 6
inches from the collars of the bar.
-Turn your feet to roughly 45 degrees.
-Bend at the hips, bent the knees and grip the bar just inside
the inside of your legs.
-The arms should be directly below the shoulders, relaxing the
arms will help lengthen them.
-Lower the hips, look forward, keep your chest out and drive
upwards through the back half of your feet.
-As the bar passes through your knees, lean back and drive the
hips forward into an upright position.
-In the upright position stick your chest out and contract the
shoulder blades together.
-Return the weight to the ground while maintaining a straight
back and bending at the hips.

PAGE 16
BARBELL SQUATS
MAIN MUSCLE USED: QUADRICEPS
OTHER MUSCLES USED: GLUTES, HAMSTRINGS, CALVES AND
LOWER BACK
EXERCISE TYPE: COMPOUND
-Set a bar at shoulder level in the squat rack. For those unable
to use the Olympic bar, start with
bodyweight squats or use ready-made bars.
-Step under the bar and plaace just below the neck on the back
of your shoulders.
(Trapezius and rear deltoid area).
-Hold the bar with both hands in a comfortable position. Try a
gripping about 6 inches to the side
of each shoulder.
-Feet should be slightly pointed out.
-While maintaining a straight back lower the bar by bending
your knees and dropping the hits
directly downward.
-Lower yourself till your thighs are slightly below parallel to the
floor.
-The knees should not go to far past the ankles.
-Begin to raise the bar by pushing against the ground with
heels of the foot until you are back in an
upright position.

STRAIGHT LEG DEADLIFT

-Feet should be at shoulder width apart.
-Grip the barbell at shoulder width and with an over hand grip,
hand facing down.
-Knees should be slightly bent.
-Keeping the knees in a fixed position, lower the bar to the mid-
dle of your shins while maintaining a
straight back.
-Bring the bar back into the upright position and thrust your
hips forward.

HACK SQUATS
HACK SQUATS CAN BE DONE ON EITHER THE SMITH MACHINE
OR HACK SQUAT MACHINE.
WHEN DOING ON A SMITH MACHINE:
-Set the bar at shoulder level.
-Step under the bar and place just below the neck on the back of
your shoulder.
(Trapezius and rear deltoid area).
-Walk the feet out 1-2 steps
-Place the feet in a shoulder width stance and slightly pointed out.
-Unlock the bar with a slightly wider shoulder width grip.
-Begin to lower the bar by bending the knees and dropping the
hips. Continue downward until the angle
between your upper legs and calves become less than 90 de-
grees.
-Raise the bar by pushing the heels into the floor, straightening
the legs until you are back into an
upright position.

PAGE 17
HACK SQUATS WHEN DONE ON A MACHINE:
-Place the back of your torso against the back pad and
hook your shoulders under the pads provided.
-Place feet in a shoulder width stance and slightly point-
ed out.
-Place your hands on the side handles of the machine
and disengage the safety bars, usually done by
moving horizontally.
-Lower the machine by bending your knees and keeping
your head up. Continue down until the angle
between your upper legs and calves is less than 90
degrees.
-Raises the machine by pushing through the heels and
straightening your legs until you are back in the
starting position.

GOBLET SQUATS
Main Muscle Used: Quadriceps
Other Muscles Used: Hamstrings and Glutes
Exercise Type: Compound
-Standing holding a kettle bell or dumbbell close to your
chest.
-Place feet in a shoulder width stance and slightly pointed
out.
-Squat down by bending your knees and dropping your
hips until your hamstrings touch your calves.
-Keep your chest up and back straight.
-Raise yourself back into the starting position by pushing
from the heel and straightening your legs.

LEG PRESS
-Add weight and sit down on the leg press machine and
place your legs on the platform in front of you
-Deactivate the safety bars while holding the platform in
place with your feet.
-Lower the platform until your thigh and calves make at
least a 90-degree angle.
-Push the platform with the heels of your feet until the plat-
form is back in the starting position.

LEG EXTENSIONS
-Choose your weight and sit down on the machine
-Adjust the seat and the pad until it sits just above your
feet
-Using your quadriceps extend your legs until they are
parallel to the ground. Do not move the upper body
while performing this exercise.
-Pause at the top of the exercise for 1-3 seconds
-Lower the weight back down into the starting position.

PAGE 18
LEG CURLS
- Choose your weight and sit down on the machine
-Adjust the seat and the pad until it sits just below the calves
-Using your hamstrings pull the machine as far as possible to-
wards the back of your thighs. Do not move the
upper body while performing this exercise.
-Pause at the bottom of the exercise of 1-3 seconds
-Return the weight back to the starting position
-Lower the weight back down into the starting position.

LYING LEG CURLS

-Choose your weight; adjust the lever the fit your height and
lie face down on the machine.
-Place your thighs on the pad
-Place the adjustable pad till it sits just below your calves
-Keep your upper body flat on the bench and curl your legs
as far as possible towards your upper thighs.
-Pause at this phase for 1-3 seconds and try to squeeze your
hamstrings.
-Do not move your upper body and do not let your thighs
move off of the pad.
-Bring the legs back down to the starting position.

STANDING CALF RAISES

-Adjust the shoulder pad to fit your height
-Place your shoulders under the pad and position your
feet facing forward.
-Position the balls of your feet on the foot block with the
heels extending off of it.
-Raise your heels by extending your ankles as high as
possible.
-The knee should be kept stationary throughout the
movement
-Return to the starting position slowly by lowering your
heels as your bend the ankles until the calves are
fully stretched.

SEATED CALF RAISES

-Sit on the machine; place your feet on the foot block facing for-
wards.
-Place the balls of your feet on the foot block with your heels ex-
tending off.
-Place your thighs under the lever pad.
-Place your hands on top the lever pad
-Deactivate the safety bar.
-Lower your heels by bending at the ankles until your calves are
fully stretched.
-Raised your heels by extending the ankles as high as possible.
-Pause at the top of the exercise for 1-3 seconds and return to the
starting position.

PAGE 19
CALF RAISES IN LEG PRESS
-Sit down in the leg press machine and place your legs on
the platform in front of you.
-Point your feet straight and position at the bottoms of the
bad with your heels extending off.
-Deactivate the safety bar
-Knees should be slightly bend but stationary throughout
the exercise.
-Press on the platform by raising your heels and extending
your ankles as high as possible.
-Pause at the top of the exercise for 1-3 seconds.
-Return to the starting position by lowering your heels as
you bend your ankles until the calves are fully
stretched.

HYPEREXTENSIONS
-Lie face down on a hyperextension machine
-Tuck your ankles under the footpads
-Adjust the upper pad to suit your height; it should be resting
on your upper thighs
-With your body straight, cross your arms in front of you.
-Bend forward at the waist while keeping your back flat.
-You should feel a stretch in your hamstrings
-Raise your torso back to the starting position
-Contract the glutes at the top of the movement for 1-3 seconds
before performing the next rep.
-Lower the weight back down into the starting position.

DUMBBELL WALKING LUNGES

-Stand with your feet shoulder width apart
-For Dumbbell- hold dumbbells at the side of your body
with a neutral grip
-Step forward with one leg
-Bend your knee till your rear knee nearly touches the
ground.
-Maintain a straight posture throughout the exercise
-Drive through the heel of the leading foot and extend
both knees till you are upright.
-Step forward with your rear foot, repeating the lunge on
the opposite leg.

GLUTE BRIDGE
-Lie flat on the ground and place your hands on your hips
-Begin the movement by driving through your heels
-Extend your hips vertically upwards
-Your bodyweight should be support by your upper and back
and your feet.
-Extend as far as possible, pause at the top of the movement
for 1-3 seconds
-To make this exercise harder, place a weighted plate on
your hips.
-Slowly return to the starting position

PAGE 20
ONE LEG DONKEY KICK BACK
-Kneel on the floor with your arms extended in front of you
(a push up position with your hand slightly
wider than shoulder width.
-Create a 90 degree angle between your thighs and lower leg.
-Maintain a straight back and look forwards throughout the
exercise
-Lift one leg until your hamstrings are in the line with the
back, maintain at 90 degree angle in your leg.
-Contract the glutes throughout the entire movement
-Return the leg to the starting position and repeat with other
leg.

ONE LEG CABLE KICK BACK

-Attach an ankle cuff to a low cable pulley machine.
-Attach the ankle cuff to your ankle
-Face the cable machine and stand around 1-2 feet away, feel
free to hold the machine for support.
-Keeping your knees and hips slightly bent, kick the attached
ankle beck in a semicircular arc as high as
you can
-Contract the glutes throughout the entire movement and try
to pause for 1-3 seconds at the top of the
exercise
-Slowly return the leg to the starting position
-To make this exercise harder do not ground your foot.

BARBELL HIP THRUSTS

-Begin seated on the ground and your shoulder pressed
against a bench behind you
-Have a loaded barbell over your hips, you may want to
use a bar pad
-Lean back against the bench so that your shoulder
blades are near the top of it.
-Begin the movement by driving with your heels, extend-
ing your hips vertically upwards.
-Your shoulder blades and your feet should support your
weight.
-Extend upwards as far as possible
-Slowly return to the starting position

MACHINE CHEST PRESS

-Sit on the machine and grip the handles so that your

elbows and forearms are in line behind the handles (you
may need to adjust the seat height)
-Press into the handles following the natural line of the
machine
-Lower the weight in a controlled manner to the starting
position

PAGE 21
FLAT DUMBBELL BENCH PRESS
-Lie on your back on a flat bench with the dumbbells on
top of your chest
-Position your back with a slight arch and shoulder
blades retracted
-Feet should be fat on the floor
-Bring the dumbbells out such that the elbows are an-
gled somewhere between the body and 90 degrees
out to the side
-Forearms should be pointing up toward the ceiling
-Press the dumbbells up toward the ceiling contracting
your chest muscles. The dumbbells do not need to
come together and touch each other
-Reverse the movement lowering them to the start
position in a controlled manner

INCLINE DUMBBELL CHEST PRESS

-Lie on your back on a flat bench with the dumbbells on top
of your chest
-Position your back with a slight arch and shoulder blades
retracted
-Feet should be fat on the floor
-Bring the dumbbells out such that the elbows are angled
somewhere between the body and 90 degrees
out to the side
-Forearms should be pointing up toward the ceiling
-Press the dumbbells up toward the ceiling contracting
your chest muscles. The dumbbells do not need
to come together and touch each other
-Reverse the movement lowering them to the start position
in a controlled manner

BARBELL FLAT BENCH PRESS

-Lie on your back on a flat bench press
-Position your back with a slight arch and shoulder blades
retracted
-Feet should be flat on the floor
-Make sure your eyes are higher than where the bar is sitting
on the rack so its easier to unrack
-Grip the bar a little wider than shoulder width
-Take and hold a deep breath, unrack the bar and bring it in
line with your sternum
-Release the first breath and when you are ready take and
hold another deep breath
-Lower the bar to your chest, keeping the elbows a little
tucked (not flared out to the sides)
-Drive the bar back up towards to ceiling contracting your
chest muscles
-Release the breath and take another deep breath when you
are ready to perform another rep

PAGE 22
DUMBBELL INCLINE FLIES
- Lie on your back on a flat bench with the dumbbells on top of your
chest
-Position your back with a slight arch and shoulder blades retracted
-Feet should be fat on the floor
-Lift the dumbbells in front of you at shoulder width with your palms
facing each other.
-Raise the dumbbells up like you are pressing them but stop and
hold just before you lock out.
-With a slight bend in you elbows lower your arms out at both sides
in a wide arc until you feel a stretch on your chest.
-Return your arms back to the starting position as your contract
your chest muscles and breathe out.

DUMBBELL FLAT FLIES

-Lie on your back on a flat bench with the dumbbells on top of
your chest
-Position your back with a slight arch and shoulder blades
retracted
-Feet should be fat on the floor
-Lift the dumbbells in front of you at shoulder width with your
palms facing each other.
-Raise the dumbbells up like you are pressing them but stop
and hold just before you lock out.
-With a slight bend in you elbows lower your arms out at both
sides in a wide arc until you feel a stretch on
your chest.
-Return your arms back to the starting position as your contract
your chest muscles and breathe out.

CABLE CROSSOVERS
-Place the attachments of a cable machine at shoulder width
level
-Step forward in front in the middle of both cable attachments
while pulling your arms together in front of
you in line with your sternum
-With a slight bend in your elbows extend your arms to the side
in a wide arc until you feel a stretch on your
chest
-Return your arms back to the starting position as you breathe
out
-Make sure to use the same range of motion to lower the
weights

ASSISTED DIPS
-Stand on the bottom of the assisted dip/pull up machine
-Grasp the handles with a neutral grip
-Kneel on the pad
-Lower yourself slowly with your torso leaning slightly forward
-Your elbows should be flared out slightly until you feel a stretch
in your chest muscles
-When your upper arms go just below parallel to the ground use
your chest to bring your body back to the starting position

PAGE 23
STANDING BARBELL OVERHEAD PRESS
-Place a barbell about chest high on a squat rack
-With a pronated grip, grip the bar slightly wider than
shoulder width
-Place the barbell on your collarbone
-Lift the barbell up and take a step back out of the squat
rack
-Lift the bar over your head
-Lower the bar down to the collarbone as you inhale
-Lift the bar back up as you exhale

SEATED DUMBBELL SHOULDER PRESS

-Sit down on a seat with a back support holding the
dumbbells sitting on your thighs
-Kick or lift the dumbbells up to shoulder height and
bring them out to the sides with your palms facing for-
ward, elbows bent and your forearms pointing towards
to ceiling
-Press the dumbbells overheard (they do not need to
touch together at the top)
-Reverse the movement lowering them to the start
position in a controlled manner

SEATED DUMBBELL SIDE RAISES

-Sit on a flat bench with your torso upright and feet flat
on the floor
-Raise the dumbbells out to the side and slightly in front
of your body, maintaining a slight bend at the elbows
-Try to keep the elbows higher than the wrists and now
the other way around
-Lower the weights back to the starting position

STANDING DUMBBELL SIDE RAISES

-Stand with feet shoulder width apart and with, torso
upright and feet flat on the floor
-Raise the dumbbells out to the side and slightly in front
of your body, maintaining a slight bend at the elbows
-Try to keep the elbows higher than the wrists and now
the other way around
-Lower the weights back to the starting position

DUMBBELL REAR DELT FLIES

-In a bent over position facing grip a pair dumbbells with a neutral
grip
-Raise them out to the side by contracting the back of your shoul-
ders (rear deltoids)
-Lower the dumbbells back to the starting position

PAGE 24
CABLE FACEPULLS
-Face a cable pulley machine with a rope attached
-Set the attachment at shoulder level
-Pull the weight directly towards your eye level separating your
hands as you do so
-Keep your upper arms parallel to the ground

WIDE GRIP PULLDOWN

-Sit on the seat and adjust the pads firmly over the thighs
-Grip the bar overhand wider than shoulder width
-Pull the bar down towards the chest, squeezing under your armpits
-Keep your chest up throughout the movement
-In a controlled manner lower the weight by reversing the movement

UNDERHAND GRIP PULLDOWN

-Sit on the seat and adjust the pads firmly over the thighs
-Grip the bar with an underhand grip shoulder width apart
-Pull the bar down towards the chest, squeezing under
your armpits
-Keep your chest up throughout the movement
-In a controlled manner lower the weight by reversing the
movement

V-BAR PULLDOWN
-Sit on the seat and adjust the pads firmly over the thighs
-Attach the V-bar and grip with a neutral grip
-Pull the bar down towards the chest, squeezing under your
armpits
-Keep your chest up throughout the movement
-In a controlled manner lower the weight by reversing the
movement

BARBELL ROW
-Holding a barbell with a pronated grip bend your knees
and bring your torso forward by bending at the waist
-Keeping your torso stationary, breathe out and lift the
barbell towards your midriff.
-Keep elbows close to your body
-Slowly lower the bar back to the starting position

PAGE 25
DUMBBELL ROW
-Place one hand on a flat bench placing the same side knee also
on the flat bench
-With your other hand grip the dumbbell, your foot of this side
should be on the floor
-Your back should be flat and relatively parallel to the floor
-Draw your elbow back, squeezing under your armpit and pulling
the dumbbell towards your hip
-Reverse the movement and lower the dumbbell in a controlled
manner towards to floor

SEATED CABLE ROW

-Use the neutral grip attachment
-Sit on the seat reach forward with bent knees to grip the at-
tachment
-Bring your torso into an upright position with both knees bent
at 10-20 degrees
-Pull your elbows back by squeezing underneath your armpits
and between your shoulder blades.
-Reverse the movement in a controlled manner to the start
position
-Keep your torso upright and avoid leaning forward and back-
ward by bending forward your lumbar spine throughout the
exercise

DUMBBELL HAMMER CURL

-Stand upright with the dumbbells gripped at the sides of
your body, palms facing inwards
-Curl up one dumbbell at a time, keeping the palm facing
inwards and the top of the dumbbell point up
wards (like a hammer)
-Keep your elbow relatively stationary in relation to the
body whilst you curl
-Lower the weight back to the starting position in a con-
trolled manner
-Alternate between left and right for each repetition

STANDING DUMBBELL CURL

-Stand upright with the dumbbells gripped at the sides of your
body
-Curl up one dumbbell at a time; turn your forearm as you curl
so that your palm is facing towards your body
at the top of the movement
-Keep your elbow relatively stationary in relation to the body
whilst you curl
-Lower the weight back to the starting position in a controlled
manner
-Alternate Between left and right for each repetition

PAGE 26
SEATED DUMBBELL CURL
-Sit upright on a bench with the dumbbells gripped at the
sides of your body
-Curl up one dumbbell at a time; turn your forearm as you
curl so that your palm is facing towards your body
at the top of the movement
-Keep your elbow relatively stationary in relation to the body
whilst you curl
-Lower the weight back to the starting position in a controlled
manner
-Alternate Between left and right for each repetition

BARBELL BICEP CURL

-Holding a barbell with a pronated grip bend your knees and
bring your torso forward by bending at the waist
-Keeping your torso stationary, breathe out and lift the barbell
towards your midriff.
-Keep elbows close to your body
-Slowly lower the bar back to the starting position

E-Z BAR BICEP CURL

-Stand upright gripping an E-Z bar
-Curl the bar up towards your chest
-Keep your elbow relatively stationary in relation to the body
whilst you curl
-Lower the weight back to the starting position in a controlled
manner

CABLE BICEP CURL

-Attach a straight bar to the bottom of a pulley
-Curl the bar up towards your chest
-Keep your elbow relatively stationary in relation to the body
whilst you curl
-Lower the weight back to the starting position in a controlled
manner

PAGE 27
 PREACHER CURLS
-Grab an E-Z bar at the closer inner hand with your pals fac-
ing forward
-With the upper arms positioned against the preacher bench
pad and the chest against it, hold the E-Z bar at
shoulder length
-As you breathe slowly lower the bar until your upper arm is
extended and the biceps are fully stretched
-As you exhale, use the biceps to curl the weight up until the
bar is at shoulder height
-Lower the weight back down in a controlled manner.

SKULLCRUSHERS
-Lie on your back on a flat bench with a barbell lifted up
above your chest (elbows straight)
-Lower the bar in an arch until it is just slightly behind your
forehead
-Reverse the bar upwards thought the arch by contracting
your triceps to straighten your elbows

TRICEP CABLE PUSHDOWN

-Adjust the cable attachment to the top of the pulley machine.
-Grip the bar/rope and pull it down with bent elbows until your el-
bows are at your sides
-Push the attachment down by straightening your elbows
-Lower the weight stack back to the starting position in a controlled
manner by reversing the movement

DUMBBELL TRICEP KICKBACK

-Grip a dumbbell with a neutral grip
-Bend over with your back straight and a slight bend in your
knees
-Your torso should be parallel to the ground
-Your upper arms should be close to your torso and also paral-
lel to the floor
-Your forearms should be pointed towards the floor as you
hold the dumbbell
-Keeping your upper arm stationary, use your triceps to lift the
dumbbell until the arm is fully extended
-Slowly lower the dumbbell back to the starting position

DUMBBELL OVERHEAD EXTENSION

-Grip a dumbbell and extend it over your head so that your whole
arm is perpendicular to the floor and next to your head.
-Rotate the wrist so that the palm of your hand is facing forward.
-Lower the dumbbell behind your head, keeping the upper arms
stationary
-Return to the starting position once you feel your triceps are
stretched. Do this by flexing your triceps

PAGE 28
PAGE 29
 THANKYOU FOR PURCHASING AND READING THE
THE FIT AFFINITY LEAN & SCUlpTED
WEEKS 13 - 24
I HOPE THAT IT HELPS YOU TO ACHIEVE YOUR FITNESS GOALS.
TRAIN HARD GIRLS!

WWW.FI TAFFINI T Y.C OM

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