NUTRITION 1

FEMALE GYM
BASED GUIDE

NUTRITION
Nutrition is the key to
your goals!
I firmly believe that nutrition is the most
important part of my training, and the most
difficult to adhere to. Many people are lost when
it comes to nutrition, especially when it comes
to using their nutrition to reach a physique goal.
But this guide can help you to design a nutrition
plan for yourself that can help you reach your
goals!
NUTRITION 4

Six meals?

Many people are used to eating 1 to
3 meals a day but are overweight.
The common misconception here is
that if they eat more food they will
gain more weight. In actuality when
you eat five to six small meals a day
you boost your metabolism and
your body begins to burn through
calories like wild fire!!! There is
always an adjustment period, and
you may experience discomfort or
fullness for the first week or two,
but once your metabolism catches
up, you will find that you are hungry
more often than not, and you will
get some awesome results!

+
WHEN YOU EAT FIVE TO SIX
SMALL MEALS A DAY YOU
BOOST YOUR METABOLISM
AND YOUR BODY BEGINS
TO BURN THROUGH
CALORIES LIKE WILD FIRE!!!
01
N USix
T Rmeals!?!
ITION 5

01Timing
You should have your first meal immediately upon waking in the morning or
immediately after fasted cardio. Then eating every 2.5 to 3 hours throughout the
day. This should set you up to eat your last meal immediately before going to
bed.

02
Macronutrients
Macronutrients or “Macro’s” as you have heard them called, are the three
major energy sources your body can get energy from. These are protein,
carbohydrates, and fats. There are many different opinions about how much
of each is optimal for sports performance. But the truth is, every individual will
respond differently to different amounts. The rule of thumb I like to use with my
clients is the following.

03
Protein
1 Gram per pound of body weight if you want to lose/maintain and 1.5-2 grams
per pound of body weight if you want to gain muscle mass. It is what I use for
all my clients and myself, because it is simple and it works. So if you weigh 130
pounds and you want to lose/maintain you should be taking in 130 grams of
protein a day. This does not mean eat it all in one sitting however. You should
eat this total amount of protein over the course of six small meals a day. This
would mean a 130 pound individual eating six meals a day, should be consuming
roughly 21 grams of protein each meal. It should also be stated that this protein
should come from a lean source such as chicken, eggs, turkey, lean grass fed
beef, salmon, and white fish to name a few. And if you’re vegetarian/vegan tofu,
lentils, beans, chia, tempeh, saitan, vegetable protein etc.

05Carbohydrates
This depends on your activity level, and your goals. I have listed a guide for most
activity levels.

MODERATE ACTIVITY (WEIGHT LOSS) - 1g per pound of body weight

VERY HIGH ACTIVITY (WEIGHT LOSS) - 1.15g per pound of body weight

MODERATE ACTIVITY (WEIGHT GAIN) - 1.7g per pound of body weight

VERY HIGH ACTIVITY (WEIGHT GAIN) - 1.9g per pound of body weight
01
N USix
T Rmeals!?!
ITION 6

Again using the example of the 130 pound individual. A person of that weight
who wants to lose weight should be consuming 130 grams of carbohydrates
a day. That again is not an absolute number and you will have to taper off
carbohydrates gradually in order to get to your goal weight. This of course goes
without saying but this should not be eaten in on sitting but should be split up
throughout the six meals of the day.

130 POUND 130 GRAMS OF

PERSON CARBOHYDRATES
A DAY

Carbohydrates sometimes get a bad reputation because they are thought

to make you gain weight, but the issue here is that most people don’t know
what kind of carbs to eat. Carbohydrates are our bodies preferred source or
energy and are an absolutely necessary part of your nutrition. That being said
your carbohydrates need to come from whole food sources that are naturally
occurring I.E. potatoes, rice, fruits, vegetables, oats, lentils, sprouts, etc. The point
to take away from this is that the only bad carb is a processed one.

06
Fats
Your required fat intake will depend on your weight and you should aim to
consume 1/3 of your body weight in grams of fat. So if we take an individual at
130lbs they should be consuming roughly 43 grams of fat daily.

You should minimize saturated fats, and you should stay away from trans fats
entirely. Although, mono-unsaturated and poly-unsaturated fats are healthy and
should make up the majority of your fat sources. Unfortunately some people still
have the misconception that fat=bad. In contrast eating the proper amounts of
fats a day, and getting them from the right sources can boost your fat loss. Your
body needs fats, and it is an incredible energy source for your body. Your fats
should come from sources like nuts, seeds, olive oil, coconut oil, avocado, etc.
While minimizing fats that come from animal sources such as dairy, pork, and
beef.
NUTRITION
7

So is this for 1 day or what?

Your meal plan should consist of 6 meals that may

alternate protein and carb sources on certain days.
But beyond that you should be eating the same six
meals every day for no more than a month.
This can be boring but it allows you to see how your
body reacts to certain foods. You have to consistently
eat the same foods for an extended period of time to
see which foods are best for your body. Remember
that when you are structuring this meal plan you must
commit to it for at least 4 weeks.
That means there can be no substitutions, even if what
you are substituting has the same amount of calories.
This is the most difficult part of building your physique.
It requires dedication, consistency, and patience!

PROTEIN
+
DO NOT REPLACE ANY FOODS
WITH ANYTHING ELSE, EVEN
CARB
6 SAME IF THEY HAVE THE SAME
MEALS AMOUNT OF CALORIES!
NUTRITION 8

Get a food scale!

You will need a food scale to make sure

you are getting measurements of your food
right. All food labels out there tell you what
a serving of the product is through weight. =
Like a serving of chicken breast is 3 ounces,
which will consist of about 21 grams of
A SERVING OF 21 GRAMS
protein. You will not be able to know exactly CHICKEN BREAST IS OF PROTEIN
3 OUNCES
how much you are eating without a food
scale. Make sure this is at the top of your
list of things to get!

You will need a food scale to make

“
sure you are getting measurements of
your food right.
 NUTRITION 9

+
NEVER HAVE YOUR CHEAT
MEAL AS YOUR LAST MEAL DIRTY CHEAT EXAMPLES
BEFORE BED, AND DON’T
HAVE YOUR CHEAT MEAL AS
BREAKFAST (YOU WILL FEEL
HORRIBLE ALL DAY). + +

2 SLICES 1 GLASS
1 DONUT
OF PIZZA OF WINE

+ +

1 BACON SMALL SMALL

CHEESEBURGER FRIES DESSERT

+ +

1 PORTERHOUSE LOADED SMALL

STEAK BAKED DESSERT
POTATO

Cheat Meals

Once a week you may allow yourself one clean cheat, and one
dirty cheat.. Keep in mind this is a cheat meal, not a cheat day. The
dirty cheat meal can be whatever you want, just make sure that
it is not a binge session, and don’t drink your calories. A glass of
wine or 1 beer is acceptable, but binge drinking is never a good
idea.

Use your cheat meals to your advantage by having them either

the day before or immediately after training your favorite muscle
NUTRITION 10

Clean Cheat

Unless you are getting ready for a competition or trying

to reach a lower than average body fat percentage, it is
acceptable to have a clean cheat once a week to replace one
of your meals. The key here is to aim to match the macros
you would normally be eating for that meal.

A FEW EXAMPLES OF CLEAN CHEAT MEALS INCLUDE:

+ +
DRY BAKED SIRLOIN STEAK STEAMED
POTATO BROCOLI

+
3 ORDERS SALMON SEAWEED
OR TUNA NIGIRI SALAD

CHIPOTLE BURRITO
BOWL (NO CHEESE, SOUR
CREAM, OR GUACAMOLE)
NUTRITION
Supplements
A lot of people put supplements on
the top of their list of things to get
when they are starting a new workout
program, but in reality it should be
at the bottom! Healthy, whole foods
have always been, and will always be
the best thing for your body. I only
prescribe 3-4 supplements to myself
or any client.
Protein powder
This is solely for convenience. Get
a protein that fits your dietary
restrictions and has low carbs and
sugars. (Optimum Nutrition is great
whey protein, Vega sport is a great
veggie protein)
BCAA’s
This supplement is great to keep your
body anabolic during fasted cardio
and to keep you energized during a
tough workout. It’s not an absolute
must, but it does help! (No brand
preference)
11
+
SUPPLEMENTS ARE GREAT,
AND THEY CAN CERTAINLY
HELP YOU ACHIEVE YOUR
GOALS BUT ONLY TO A SMALL
DEGREE.
Glucosamine Chondroitin
this is one supplement I believe
everyone should take (unless your
allergic). It keeps your joints healthy
and can prevent or alleviate joint pain!
Pre Workout powder
Pre workout is a great tool to give
you a boost before a workout but
be careful, it is easy to get a caffeine
addiction though these supplements,
and always heed warnings on the
labels. (I prefer Optimum Nutrition
AMIN.O. Energy)
Probiotics
Are comprised of high concentrations
of healthy bacteria enabling your
digestive system to function properly.
Trust me your body will thank you
if you make these apart of your
daily regimen. I highly recommend
probiotics that require refrigeration as
they are a much more effective.
NUTRITION 12

Fat intake Calculator

http://www.bodybuilding.com/fun/fats_calculator.htm

READ MORE

Protein Intake Calculator

http://www.bodybuilding.com/fun/calpro.htm

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Carb Intake Calculator

http://www.bodybuilding.com/fun/calcarbs.htm

READ MORE
 1
WEIGHT LIFTING GUIDANCE

FEMALE GYM
BASED GUIDE

WEIGHT LIFTING TIPS

WEIGHT LIFTING GUIDANCE

Becoming your best self is a difficult

task!
It requires determination, consistency, and dedication!
No one can give you a workout plan that will guarantee
results because the only person who can give you the
results is you!

However if you use the guidance I have given you and truly
dedicate yourself to your goal, then you can get the body you
have always wanted!

A lot of times when a person decides to step foot in a

gym for the first time, they can be overwhelmed with all
the equipment and people and not really know where
to begin. Below I have listed some tips and tools for you
to use so that starting a new workout regimen can be a
little less intimidating.

WEIGHT LIFTING GUIDANCE
How much weight
do I use?
Many of my beginner clients are
not sure of how much weight they
should use on their exercises when
they first start out, and ask me what
to use.
The amount of weight you use for an
exercise can only be determined by
you through trial and error. The rule
4
of thumb here is that you should be
struggling to complete your last 3-5
reps on each set.
If you cannot complete 10 reps with
proper form in a set of 15, then use
less weight, or if you complete the
15 reps without struggling, then use
more.
+
JUST REMEMBER THE LAST
3-5 REPS OF EACH SET
SHOULD BE A CHALLENGE
FOR YOU!
 5
WEIGHT LIFTING GUIDANCE

What is a superset?

When reviewing your weight lifting Dumbbell Row

5x15
plan you will notice some exercises Superset
that are grouped together with the
word “superset” between them. It
5x15 Dumbbell Curl
will look something like:

To properly perform the superset you

would:

1 Begin by doing the first set of dumbbell rows.

2 Then immediately afterwards doing the first

set of dumbbell curls with no rest between
the two exercises.

3 After completing both first sets you

will rest for 45sec to a minute, and
45 SEC
then repeat to start the second set. REST

+
IF YOU SEE A GROUP OF
3 OR MORE EXERCISES
GROUPED TOGETHER USE
THE SAME CONCEPT.

WEIGHT LIFTING GUIDANCE
What is a drop set/strip set?
Drop sets are a great tool for muscle
growth! Drop sets are typically done
on the last set of an exercise to
really burn out the muscle. You will
see them in your weight lifting plans
as follows.
5x15 5x12 5x10 5x8
You will do the first 4 sets of the exercise by
raising the weight each.
To properly perform a drop set you
will do the first 4 sets of the exercise
by raising the weight each set to
ensure that the last few reps are
very difficult on each set.
Then on your last set you will do your
6
+
DO NOT REST! LOWER THE WEIGHT
EACH SET OF THE DROP SET UNTIL
YOU REACH FAILURE ON YOUR
LAST SET!
5x6
Begin drop set
on this set!
prescribed number of reps, in this case
6 then lower the wieght and do 8 more
reps, then immediately do 10, then 12,
and finnally 15. This should be very
tough even with light weight!
 7
WEIGHT LIFTING GUIDANCE

Grips?

A lot of the exercises I give you will vary in grip

type you will see words like reverse grip, wide grip,
alternating grip, and close grip. Below I have given
an explanation for each.

Reverse grip
Reverse grip indicates that your hands should grip the bar while
supinated (palms facing you).

Alternating Grip
Alternating grip is typically used for deadlift movements; this grip
ensures a firm hold on the bar and prevents it slipping from your
hands. Your grip should be shoulder width with one hand gripping
the bar normally, and the other reverse.

Wide Grip
Wide grip typically used for pull downs or pull ups means that your
arms should be extended outwards and your hands gripping the
bar slightly beyond shoulder width.

Close Grip
Close grip is also typically used for pull downs or pull ups and most
of the time you can use a T-Bar which will give you no choice but to
use close grip. But to put it simply your palms should be facing each
other and your hands should be shorter than shoulder width apart.
 8
WEIGHT LIFTING GUIDANCE

The most important….

FORM!!!!
Online training has a great number of benefits for both the client
and the trainer but one issue that comes with distance training is
the inability of the trainer to supervise the clients form. So the best a
client can do is to observe others perform the exercise properly and
replicate it. So here are a few tips to prevent injury..

1 Don’t try to impress anyone!

The amount of weight you use in the gym is inconsequential. Use a
weight that allows you to perform the exercise perfectly.

2 Watch my YouTube workout videos.

There are countless fitness enthusiasts who would love for you to
watch their videos so you can learn an exercise. Bodybuilding.com is
also a great resource for instructional videos.

3 Always warm up and cool down!!

A five to ten minute warm up can be the difference between an awesome
workout or a disasterous injury. Always warm up your body with a low
intensity exercise such as the stair master. Cooling down is equally
important and should be perfromed for at least 10 minutes after a workout!
 9
WEIGHT LIFTING GUIDANCE

Mind-Muscle Connection

The mind muscle connection can be elusive for people who

are just beginning weight lifting training. The glutes are the
largest muscle group in your body but some people still
struggle to actually feel the stretch and contraction. The
trick here is to try performing the exercise slowly and focus
on using that muscle to
perform the exercise. Try
+
closing your eyes while THE TRICK HERE IS TO TRY
performing the set and put PERFORMING THE EXERCISE
every bit of your attention SLOWLY AND FOCUS ON
on what your body is USING THAT MUSCLE TO
doing and feeling. Actually PERFORM THE EXERCISE.
envision the muscle TRY CLOSING YOUR EYES
stretching and contracting WHILE PERFORMING THE
as you are performing the SET AND PUT EVERY BIT OF
reps. YOUR ATTENTION ON WHAT
YOUR BODY IS DOING AND
This will help immensely
FEELING.
with building those glutes!
 1

FEMALE GYM
BASED GUIDE

WEIGHT TRAINING GUIDE

Week 1 10

Monday Tuesday Wednesday

Legs Shoulders/Chest/Triceps Hamstrings

4 x 20 leg extensions
superset 4 x 12 seated db cheer presses
4 x 20 one leg at a time stationary superset 5 x 15 one leg db stiff legs
weighted lunges 4 x 12 dumbbell lateral raise superset
superset superset 5 x 15 seated leg curls
4 x 15 narrow stationary high jumps
4 x 12 high rope pulls superset
5 x 15 Romanian Deadlifts
4 x 20 leg curls
superset 4 x 12 seated barbell shoulder press
4 x 20 stiff legs superset
superset
4 x 25 alien squats 4 x 12 one arm db lateral raise
superset
4 x 20 wide leg press 4 x 12 rear db lateral raise
superset
4 x 15 wide high jumps
4 x 12 incline dumbbell press
4 x 20 one leg cable butt kick backs superset
superset 4 x 12 pushups
4 x 20 one leg butt press superset
superset
4 x 20 weighted hypers 4 x 12 decline dumbbell fly
superset superset
4 x 20 one leg squat on smith machine 4 x 12 dumbbell pullover
4 x 20 seated calf raises
superset 4 x 15 dumbbell nose crushers
4 x 20 calf raises on leg press superset
superset 4 x 15 rope push downs
4 x 50 calf poppers superset
4 x 15 cable one arm kick backs

Thursday Friday Sat-Sun

Back/Biceps/Calves Butt REST

4 x 12 widegrip pulldowns 5 x 15 linda squats
superset superset
4 x 12 reverse grip pulldowns 5 x 20 butt machine
superset superset
4 x 12 shoulder width reverse grip 5 x 20 weighted hypers
barbell bent over row superset
superset 5 x 20 one leg butt pushdowns on
4 x 12 one arm dumbbell row assisted chin up machine
superset superset
4 x 15 cable pull throughs 5 x 20 stability ball butt raises
superset
4 x 15 1 arm concentration curl 5 x 20 good mornings
superset
4 x 15 standing barbell curl
superset
4 x 15 dumbbell one arm preacher
curls
5 x 30 one calf poppers holding on
to smith machine bar
superset
5 x 20 standing one leg calf raises
with no weight
Week 2 11

Monday Tuesday Wednesday

Legs Shoulders/Chest/Triceps Plyos/Hams

5 x 15 leg extensions 5 x 12 lateral raise 5 x 15 narrow stance high jumps
superset superset superset
5 x 15 weighted reverse barbell lunge 5 x 12 seated barbell press 5 x 15 stiff legs on bench using
smith machine bar
5 x 15 dumbbell narrow squats 5 x 12 narrow grip barbell front
superset raise
superset 5 x 1 minute low squat holds using
5 x 15 one leg high jumps 5 x 12 barbell upright row 20 pound dumbbell
4 x 15 shoulder width hack squat 4 x 15 one arm db press 5 x 20 wide stance high jumps
superset superset superset
4 x 15 narrow weighted high jumps 4 x 15 reverse fly’s 5 x 20 sumo stomps
with 5 sec pause at low squat position superset
5 x 12 bench dips 5 x 10 frog jumps forward and
superset backwards. Forward and backward
5 x 15 reverse grip pushdowns equal one rep

Thursday Friday Sat-Sun

Back/Biceps/Calves
5 x 12 wide grip pulldowns
superset
5 x 12 close grip standing
pulldowns
5 x 15 one arm cable pulldowns
superset
5 x 15 one arm dumbbell row
4 x 12 reverse fly
4 x 15 hypers
superset
4 x 15 dumbbell pull through
5 x 12 incline dumbbell curl
superset
5 x 15 seated dumbbell curl
Chest/Butt
5 x 12 incline fly REST
superset
5 x 10 incline cheer press
5 x 15 pullovers
5 x 15 butt machine
superset
5 x 15 butt pushdowns on assisted
chin machine
5 x 15 linda squats
superset
5 x 15 one leg butt squat on smith
machine
4 x 15 cable butt kick backs
Week 3 12

Monday Tuesday Wednesday

Legs Shoulders/Chest/Triceps Do 5 rounds. Rest 30 seconds after

completing each round:
10 x 20 narrow leg press 10 x 10 cheer press
superset superset 20 pop squats
10 x 20 wide stance leg press 10 x 10 lateral raise 10 frog jumps
superset 20 wide high jumps
superset 15 narrow high jumps
10 x 20 stationary smith machine 10 x 10 reverse fly
weighted lunges 15 stationary lunge jumps (each
leg)
8 x 20 butt pushdowns on assisted 5 x 12 standing dumbbell curl
chin machine superset
superset 5 x 12 nose crushers w/ez curl bar
8 x 20 one leg squats on smith superset
machine 5 x 15 preacher curls
superset
5 x 15 bench dips

10 x 10 seated calves

Thursday Friday Sat-Sun

Back Butt/Shoulders
REST
10 x 10 widegrip pull downs 10 x 10 incline dumbbell press
superset superset
10 x 10 widegrip cable row
superset 10 x 12 pullovers
10 x 15 weighted hypers
6 x 8 side lateral raise

10 x 20 one leg butt press

superset
10 x 20 linda squat
superset
10 x 20 cable pull throughs
Week 4 13

Monday Tuesday Wednesday

Legs Shoulders/Arms Plyos/Hams

5 x 30,25,20,15, 12 leg extensions 4 x 30,20,15,10 lateral raise
superset superset 2 x 50 wide high jumps
5 x 30,25,20,15,12 leg curls 4 x 30,20,15,10 barbell press superset
superset superset 2 x 50 leg curls
5 x 30,25,20,15.12 wide smith 4 x 30,20,15,10 reverse fly
machine squats 2 x 50 feet together squats
4 x 30,20,15,10 front dumbbell superset
superset 2 x 50 db stiff legs
4 x 30,25,20,15 lunge on smith 4 x 30,20,15,10 cheer press
machine superset 2 x 50 pop squats
superset 4 x 30,20,15,10 upright row superset
4 x 30,25,20,15 stiff legs 2 x 50 hypers
superset 4 x 30,20,15,10 nose crushers
4 x 30,25,20,15 wide leg press superset 2 x 50 one leg lunge jumps (each
4 x 30,20,15,10 rope pushdowns leg)
superset
5 x 40,30,25,20,15 pop squat 4 x 30,20,15,10 dumbbell kick
superset backs
5 x 40,30,25,20,15 wide high jump
superset 4 x 30,20,15,10 barbell curl
5 x 40, 30,25,20,15 switch lunge superset
4 x 30,20,15,10
8 x 20 butt machine dumbbel preacher curl
superset superset
8 x 20 hypers 4 x 30,20,15,10 incline dumbbell
superset curl
8 x 20 cable butt kick backs

Thursday Friday Sat-Sun

Back/Biceps/Calves Butt REST

4 x 25,20,15,10 close grip cable 5 x 40,35,30,25,20 one leg
row squats on smith machine
superset superset
4 x 25,20,15,10 incline dumbbell 5 x 40,35,30,25,20 one leg butt
fly pushdowns on assisted chin
superset machine
4 x 25,20,15,10 widegrip superset
pulldowns 5 x 40,35,30,25,20 butt machine
superset superset
4 x 25,20,15,10 flat fly 5 x 40,35,30,25,20 one leg butt
superset presses on leg press
4 x 25,20,15,10 pullovers superset
superset 5 x 40,35,30,25,20 1/3 sumo
4 x 25,20,15,10 two hand on one dumbbell squat (go to deep
db bent over row squat and come up 1/3 of the
superset way)
4 x 25,20,15,10 swim fly
5 x 40,35,30,25,20 hypers
4 x 20 seated calve raises
superset 5 x 40,35,30,25,20 good
4 x 50 calve poppers mornings
Week 5 7

Monday Tuesday Wednesday

Legs
4 x 15 Barbell Squats Shoulders/Chest/Triceps Hamstrings
4 x 10 Arnold Press
4 x 10 Walking Lunges (Weighted)
superset
superset 5 x 15 Romanian Deadlift
4 x 15 Feet Together Squats 4 x 10 Dumbell Front Raise superset
5 x 15 Lying leg Curls
4 x 15 Seated Leg Curls 4 x 15 Rear delt fly superset
superset superset 5 x 20 Walking Lunges
4 x 15 Romanian Deadlift
superset 4 x 15 One arm DB lateral raise
4 x 12 Good Mornings superset
4 x 15 Upright Row
5 x 50,40,30,20,10 Wide stance leg press
4 x 12 one leg cable butt kick backs 4 x 15 Incline Bench press
superset superset
4 x 12 one leg butt press 4 x 15 Decline pushups (Hands on
superset bench feet on ground)
4 x 12 weighted hypers
superset
4 x 12 one leg squat on smith machine 4 x 15 Decline DB fly
superset
9 x 30 Standing Calf Raise
4 x 12 Dumbbell pullover
4 x 15 dumbbell skull crushers
superset
4 x 15 rope push downs
superset
4 x 15 cable one arm kick backs

Thursday Friday Sat-Sun

Back/Biceps/Calves Butt
4 x 12 widegrip pulldowns 5 x 30 linda squats REST
superset superset
4 x 12 wide grip bent over barbell 5 x 30 butt machine
row superset
5 x 30 weighted hypers
4 x 12 Reverse grip pulldown superset
superset 5 x 30 one leg butt pushdowns on
4 x 12 Reverse grip barbell row assisted chin up machine
superset
5 x 30 stability ball butt raises
4 x 20 cable pull throughs superset
5 x 30 good mornings
4 x 20 Standing barbell curll
superset
4 x 15 Reverse grip barbell curl
superset
4 x 15 Hammer Curls
5 x 30 one calf poppers holding on
to smith machine bar
superset
5 x 30 standing one leg calf raises
with no weight
Week 6
Monday
Legs
5 x 12 Barbell Front Squats
superset
5 x 12 Reverse DB Lunge
5 x 12 Narrow leg press
superset
5 x 12 Barbell step up lunges
4 x 15 Hack Squat
superset
4 x 15 Pop Squats
Thursday
Back/Biceps/Calves
5 x 15 wide grip pulldowns
superset
5 x 15 wide grip barbell row
5 x 15 bent over DB rows
superset
5 x 15 close grip seated cable row 5 x 20 butt machine
4 x 12 T-Bar rows
5 x 12 incline dumbbell curl
superset
5 x 15 seated dumbbell curl
9 x 10 standing calf press
8
Tuesday Wednesday
Shoulders/Chest/Triceps Plyos/Hams
4 x 20 lateral raise 5 x 15 Alien Squats
superset superset
4 x 20 seated DB press 5 x 15 stiff legs on bench using
smith machine bar
4 x 20 barbell front raise
superset
4 x 20 seated DB upright row 5 x 1 minute low squat holds using
30 pound dumbbell
5 x 15 flat db bench press
superset 4 x 10 box jumps
5 x 15 Flat db fly’s superset
4 x 10 sumo stomps
5 x 15 French Press superset
superset 4 x 10 pop squats
5 x 15 Triceps rope pushdown
Friday Sat-Sun
Chest/Butt
5 x 12 incline db press REST
superset
5 x 12 incline db fly
5 x 15 DB pullovers
superset
5 x 20 butt pushdowns on assisted
chin machine
5 x 20 linda squats
superset
5 x 20 one leg butt squat on smith
machine
5 x 20 cable butt kick backs
Week 7 9

Monday Tuesday Wednesday

Legs Shoulders/Chest/Triceps Plyos

10 x 20 narrow leg press 10 x 10 cheer press Do 5 rounds. Rest 30 seconds after
superset superset completing each round:
10 x 20 wide stance leg press 10 x 10 lateral raise
superset 20 pop squats
superset 10 frog jumps
10 x 20 stationary smith machine 10 x 10 reverse fly
weighted lunges 20 wide high jumps
15 narrow high jumps
8 x 20 butt pushdowns on assisted 5 x 12 standing dumbbell curl 15 stationary lunge jumps (each
chin machine superset leg)
superset 5 x 12 nose crushers w/ez curl bar
8 x 20 one leg squats on smith superset 4 x 30 lying leg raises
machine 5 x 15 preacher curls superset
4 x 25 hanging knee raises superset 4 x 30 feet to hand ball pass
superset 5 x 15 bench dips
4 x 20 bicycle crunches
10 x 10 seated calves

Thursday Friday Sat-Sun

Back Butt/Shoulders
REST
10 x 10 widegrip pull downs 10 x 10 incline dumbbell press
superset superset
10 x 10 widegrip cable row
superset 10 x 12 pullovers
10 x 15 weighted hypers
6 x 8 side lateral raise
4 x 25 feet on wall crunches
superset 10 x 20 one leg butt press
4 x 25 v sits superset
10 x 20 linda squat
superset
10 x 20 cable pull throughs
Week 8 10
Monday Tuesday Wednesday
5 x 30,25,20,15, 12 leg extensions Shoulders/Arms Plyos/Hams
superset 4 x 30,20,15,10 lateral raise
5 x 30,25,20,15,12 leg curls superset 2 x 50 wide high jumps
superset 4 x 30,20,15,10 barbell press superset
5 x 30,25,20,15.12 wide smith superset 2 x 50 leg curls
machine squats 4 x 30,20,15,10 reverse fly
2 x 50 feet together squats
4 x 30,20,15,10 front dumbbell superset
4 x 30,25,20,15 lunge on smith superset 2 x 50 db stiff legs
machine 4 x 30,20,15,10 cheer press
superset superset 2 x 50 pop squats
4 x 30,25,20,15 stiff legs 4 x 30,20,15,10 upright row superset
superset 2 x 50 hypers
4 x 30,25,20,15 wide leg press 4 x 30,20,15,10 nose crushers
superset 2 x 50 one leg lunge jumps (each
4 x 30,20,15,10 rope pushdowns leg)
5 x 40,30,25,20,15 pop squat superset
superset 4 x 30,20,15,10 dumbbell kick 4 x 30 lying leg raises
5 x 40,30,25,20,15 wide high jump backs superset
superset 4 x 30 feet to hand ball pass
5 x 40, 30,25,20,15 switch lunge 4 x 30,20,15,10 barbell curl
superset
8 x 20 butt machine 4 x 30,20,15,10
superset dumbbel preacher curl
8 x 20 hypers superset
superset 4 x 30,20,15,10 incline dumbbell
8 x 20 cable butt kick backs curl
4 x 25 hanging knee raises
superset
4 x 20 bicycle crunches

Thursday Friday Sat-Sun

Back/Biceps/Calves Butt REST

4 x 25,20,15,10 close grip cable 5 x 40,35,30,25,20 one leg
row squats on smith machine
superset superset
4 x 25,20,15,10 incline dumbbell 5 x 40,35,30,25,20 one leg butt
fly pushdowns on assisted chin
superset machine
4 x 25,20,15,10 widegrip superset
pulldowns 5 x 40,35,30,25,20 butt machine
superset superset
4 x 25,20,15,10 flat fly 5 x 40,35,30,25,20 one leg butt
superset presses on leg press
4 x 25,20,15,10 pullovers superset
superset 5 x 40,35,30,25,20 1/3 sumo
4 x 25,20,15,10 two hand on one dumbbell squat (go to deep
db bent over row squat and come up 1/3 of the
superset way)
4 x 25,20,15,10 swim fly
5 x 40,35,30,25,20 hypers
4 x 20 seated calve raises
superset 5 x 40,35,30,25,20 good
4 x 50 calve poppers mornings
4 x 25 feet on wall crunches
superset
4 x 25 v sits
 1
CARDIO AND SUPPLEMENTS

FEMALE GYM
BASED GUIDE
CARDIO AND SUPPLEMENTS
 3
CARDIO AND SUPPLEMENTS

Cardio

STEADY CARDIO

MON TUE WED THU FRI

FASTED CARDIO

+
ALWAYS WARM UP FOR
5 MINUTES AND COOL
DOWN FOR 5 MINUTES
01Cardio
CARDIO AND SUPPLEMENTS
4

Monday · Wednesday · Friday

30 min Stair Stepper

2 min 2 min 1 min

LEVEL 2 LEVEL 5 LEVEL 8

Repeat
6 times

Tuesday · Thursday

30 min Incline Treadmill Powerwalking

2 min 2 min 1 min

INCLINE 2 INCLINE 4 INCLINE 5
speed 3 speed 4 speed 5

Repeat
6 times
 5
CARDIO AND SUPPLEMENTS
Cardiovascular training is of huge importance when attempting to reach any type of physique or
performance goal. Even if you are only interested in gaining muscle and size it is imperative that you keep
you cardiorespiratory system healthy and well-conditioned. There are many different ways to perform
cardio training and some people get confused about how and when they should do cardio based on their
goals. This guide is to help you navigate that road and get you on the right path to achieving your goals.
Below I will describe the types of cardio and some tips you should use in order to achieve particular goals.

WEIGHT LOSS

-FASTED CARDIO-
Fasted cardio is an awesome tool you can use to burn fat quickly! When you wake up in the morning before
you eat your first meal of the day you should try to get in a 20-40 minute session of steady state cardio. Your
heart rate should be around 60-70 percent of your max heart rate. Fasted cardio is not something you should
be doing daily however, you should shoot to do it 2-3 times a week and use it along with weight training and
other types of cardio. Here are a couple of examples of fasted cardio programs that will do wonders!
30 mins on Stair Stepper at 60-70% Max HR on Monday, Wednesday, and Friday
20 Mins Jogging 60-70% Max HR on Monday, Wednesday, and Friday
30 Mins Stationary bike at 60-70% Max HR on Monday, Wednesday, and Friday

-HIIT-

High Intensity Interval Training is a type of cardiovascular training that will challenge you physically
and mentally but has profound effects on your body. HIIT training consists of performing high intensity
cardiovascular exercises for short bursts of time and adding in bouts of low intensity cardio or rest in
between. These kinds of exercises will boost your metabolism and send your rate of weight loss skyrocketing!
Because of the intensity of these sessions I do not recommend using them more than 2 times per week. Here
are some suggestions for HIIT sessions!
1 minute sprints. 1 minute walking. (Repeat 10 times)
1 minute pop lunges, 30 sec rest, 1 min burpees, 30 sec rest (Repeat 10 times)
1 minute burpees, 30 sec rest, 1 min mountain climbers, 30 sec rest (Repeat 10 Times)
STEADY STATE- Steady state cardio is simply performing a low to moderate intensity exercise for an
extended period of time. Your heart rate should be between 60-70% Max HR and should last anywhere from
20 to 45 minutes. It is the same type of cardio you would do during fasted cardio. I typically prescribe this to
my clients 2-3 days out of the week after weight training. Below I have given an example of a 1 week cardio
program that combines all 3 types of cardiovascular training.
Monday (Fasted) Stair Stepper 20 mins 60-70% Max HR
Tuesday (HIIT after weight training) 1 minute sprints. 1 minute walking. (Repeat 10 times) Wednesday
(Fasted) 20 Mins Jogging 60-70% Max HR
Thursday (Steady state after weight training) 30 Mins Stationary bike at 60-70% Max HR Friday (Fasted) Stair
Stepper 20 Mins at 60-70% Max HR
 CARDIO AND SUPPLEMENTS

WEIGHT GAIN/MAINTENANCE

-STEADY STATE-

Steady state cardio can be used during weight gain and maintenance stages as well. Typically I prescribe my clients
4-5 days a week of low intensity steady state cardio when they are focusing on muscle gain. Doing this type of
cardio will keep you from dropping weight, while also ensuring your cardiorespiratory system stays conditioned.

-PLYOMETRICS-

Plyo's are a great way to get in cardio in a way that doesn't involve staring at a cardio machine for half an hour.
It promotes muscular strength and growth, while also training your cardiorespiratory system! These exercises
can be performed fasted or mixed in with your weight training 1-2 days out of the week. I have listed a couple of
examples of Plyo workouts below.

5 rounds of 5 rounds of
30 sec tuck jumps 30 sec switch lunges
30 sec Plyo Pushups 30 sec frog jumps
30 sec power knee drives 30 sec speed skater's 30 sec bear crawls
30 sec burpee's 30 sec mountain climbers
30 sec rest 30 sec burpee box jumps 30
sec rest
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CARDIO AND SUPPLEMENTS

Supplements

Breakfast Supplements should be minimal

• 2 multi Vitamins
• 3 Glucosamine/ Nutrition is the key to your fitness
Chondroitin tablets goals. If you want to change your
• 1 Serving Probiotics body then you should always start
•1C by changing what you eat!
• 1 B12
• 1 B6
Beauty Is A Feeling