Program

« Fitness Plan »
By Shade-Andrew
INFORMATION

4 WEEKS OF WORKOUT 5 TRAINING PER WEEK BALANCED FOOD SHOPPING MEAL PLAN EXEMPLE OF EXERCISES IN
LIST MORNING/NOON/EVENING PICTURES
 EAT THIS FOR WEIGHT
LOSS

BALANCED FOOD
SHOPPING LIST
 MEAL PLAN
MORNING/NOON/EVENING
MEAL PLANNING
MORNING/AFTERNOON/EVENING
•Morning ( between 6am and 8am ) : Natural yogurt,
banana, apple.. (type fruits)

•10am : snack almond type or fruits (check the list)

•12am : split your plate in 3 : 1/3 starchy ; 1/3 vegetables

; 1/3 protein : (try to prepare the dishes the day before
going to work).

•3pm : second snack : dried fruit, whole wheat bread.

•7pm-8pm : evening meal : split your plate in 2 : 1/2

protein et 1/2 vegetables, salad

•At the end of the day you need to have drink at least
2l water

•Drink fruit juice but try to drink 2l

WORKOUT PLAN
FOR THE 1st&2nd WEEKS

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

FIRST WEEK : CARDIO - 30

CHEST/BACK BICEPS/ SHOULDERS/ LEGS CHESTDAY
MIN RESTDAY
DAY TRICEPS TRAP SECOND WEEK :
ARMSDAY (TREADMILL)
 WEEK 1&2
BE DETERMINATED
 MONDAY - LET’S WORK YOUR CHEST AND YOUR BACK. (CHEST). Next page (BACK). FOLLOWING, THE NEXT PAGE.

EXERCISES REPS SETS ADVICES REST The pictures of the exercises

For warming up starts without the weights

Barbell Bench First Week: to get used to and be balanced.
Press Between 8-10 The barbell needs to touch your upper
Second Week: chest.
Between 10 -12
First Week: For this exercise you need to start with light
Flat Bench Between 8-10 weights to get used to the movement
Dumbbell Press Second Week: because it is harder than the previous one.
Between 10 -12

First Week: For this one, try to to maintain the same

4
Low-Incline amount of strength on both arms.
Between 8-10
Barbell Bench Second Week: Between
Press Between 10 -12
45 sec-1 mins
First Week: For the incline Dumbbell press you have to
Incline Dumbbell Between 8-10 do the same as the Flat Bench Dumbell
Press Second Week: Press you need to get used to the
Between 10 -12 movement by using light weight

First Week:
Pec-Deck Between 8-10 Try to not fold your arms and finish, Hit the
Machine Second Week: pec deck last in your chest routine for sets
Between 10 -12 of 10-12.
 MONDAY - LET’S WORK YOUR CHEST AND YOUR BACK (BACK)

EXERCISES REPS SETS ADVICES REST The pictures of the exercises

Your hands should be around shoulder-width

First Week:
Wide-Grip Between 8-10
apart.
Pull-Up Second Week:
Between 10-12
Without moving your torso, pull your
First Week: shoulders back and down, and bring the bar
Lat Pulldown Between 8-10 down to your chest.
Second Week:

4
Between 10-12 Between
you don’t have to do this exercise quickly.
First Week: Pause at the bottom to feel that deep
Single-Arm Between 8-10 stretch, then crank it back up again.
45 sec-1 min
Dumbbell Row Second Week:
Between 10-12
Work with light dumbbells here, maintaining
First Week: the proper spinal position is just as
Renegade Row Between 8-10 important and rowing the weight.
Second Week:
Between 10-12
 TUESDAY - LET’S WORK YOUR BICEPS AND YOUR TRICEPS. Following The Next Page.
EXERCISES REPS SETS ADVICES REST THE PICTURES OF THE EXERCISES

Pull yourself up by pulling your elbows down to the floor

and the lower yourself until your arms are straight and
Between 10 and
then go up slowly to feel the movement.
Chin up 12
For the push up squeeze your core to keep your body
straight as you bend your arms,

4
curl the weights forward while contracting the biceps as
you breathe out. And only the forearms should move.
Between 10 and
Barbell curl 12

Keep your elbows tucked, your upper arms locked in Between

place and your palms facing each other, curl the
dumbbells as close to your shoulders as you can. 45 sec –
Dumbbell Between 10 and
And do not forget only the forearms should move 1 min
hammer curl 12

While holding the upper arm stationary, curl the weights

Incline Inner- Between 10 and forward while contracting the biceps as you breathe out.
Biceps Curl 12 Only the forearms should move. And only the forearms
should move
Keep your arms and shoulders in a straight line.
Overhead Cable Between 10 and Curl your arms towards your shoulders by flexing your
Curl 12 biceps. Exhale as you do so.
TUESDAY - LET’S WORK YOUR ARMS AND YOUR TRICEPS
EXERCISES REPS SETS ADVICES REST THE PICTURES OF THE EXERCISES

The upper arms should always remain

Between 10 and stationary next to your torso
Rope Push-Down 12

Moving only at the elbow, raise the

4
dumbbell behind you until your arm is
Between 10 and fully extended.
Dumbbel Kickbacks
12 Keep your back straight and look forward.

be careful not to flare your elbows out too Between

much. keep the dumbbells pressed 45 sec – 1 min
Overhead Dumbell Between 10 and
together the whole time. Don’t go to have
Extensions 12 you may risk a muscle injury

Your torso need always to be forward and

Contract the abs to maintain form and
Between 10 and your head need to stay neutral don’t look
Dips up or down
12
WEDNESDAY - LET’S WORK YOUR SHOULDERS AND YOUR TRAP - FOLLOWING THE NEXT PAGE.
EXERCISES REPS SETS ADVICES REST THE PICTURES OF THE EXERCISES
Hold the dumbbells by your shoulders with
Seated Dumbell Between 10 and 12 your palms facing forwards and your
Press elbows out to the sides and bent at a 90°
angle. Without leaning back.
Maintain a slight bend in your elbows, raise
your arms out to the side until they are
Seated Side Lateral parallel with the ground.
Between 10 and 12
Raise

Make sure that your back is erect and your

feet are shoulder width apart from each

4
standing low pulley
deltoid raise
Between 10 and 12 other. Feel the contraction at the top for a
second and begin to slowly lower the
Between
handle back 45 sec –
Contract your deltoids to slowly raise the
arms outward and upward until they are 1 min
Lateral raise parallel with the floor. Keep your forearms
Between 10 and 12
machine flush against the pads throughout the
movement,
make sure that you do not swing the
weight or bend at the elbows. Your torso
should remain stationary throughout the
Fron Plate Raise movement as well.
Between 10 and 12
WEDNESDAY - LET’S WORK YOUR SHOULDERS AND YOUR TRAP

EXERCISES REPS SETS ADVICES REST THE PICTURES OF THE EXERCISES

grab the dumbbells with a neutral grip.

Dumbbell Shrug Between 10 and 12 Stand up tall and ensure your spine
remains neutral. Contract the traps to
elevate the shoulders.
4 Between
45 sec – 1 min
Barbell Shrug Raise your shoulders up as far as you can
Between 10 and 12 go as you breathe out and hold the
Behind The Back
contraction for a second.
 THURSDAY - IT'S TIME TO WORK YOUR LEGS ! FOLLOWING, THE NEXT PAGE.
EXERCISES REPS SETS ADVICES REST The pictures of the exercises

Don’t round your back, usually down the

First Week:
movement or to lift the load and position
Barbell Squat Between 8-10
your head in alignment with your spine.
Second Week:
Between 10-12
First&Second when you do this exercise, go down very
Dumbbell Rear Week: low and keep your back straight
Lunge Between 8-10 per
side
Don’t lock your knees in the outstretched
First Week:
Between

4
Between 8-10 position
Leg Press
Second Week: 1 min
Between 10-12
–
First Week:
Between 8-10
This exercise is not complicated, just think
to finish your movement and work slowly.
1 min 30 sec
Leg Extension Second Week:
Between 10-12

Simple exercise too but you don’t have to

First Week:
lift too heavy.
Between 8-10
Stay stable during the exercise.
Leg Curl Second Week:
Between 10-12
 THURSDAY - IT'S TIME TO WORK YOUR LEGS !

EXERCISES REPS SETS ADVICES REST The pictures of the exercises

Be very stable and have good support

First&second
Standing Calf before starting the exercise.
Week:
Always have your back straight.
Raises 10-15

Calf Press On
Leg Press
First&second
Week:
10-15
4 Try not to use your thighs and use only
your calves.
Between
30sec – 1 min
FRIDAY OF THE FIRST WEEK – IT’S THE TIME TO GROW YOUR CHEST ! FOLLOWING THE NEXT PAGE
EXERCISES REPS SETS ADVICES REST The pictures of the exercises

EXERCISES First Week:

REPS SETS For this exercise youADVICES
need to start with light REST
Flat Bench Dumbbell Between 8-10 weights to get used to the movement
Chin up
Press Between
Second 10 and 12
Week: Pull yourself
because up by pulling
it is harder than your elbows down
the previous oneto
+ Between 10 -12 the floor and the lower yourself until your arms
are straight and then go up slowly to feel the
Push up movement.
First Week: . ForForthe
theincline
push upDumbbell press
squeeze your coreyou haveyour
to keep to
Incline Dumbbell Between 8-10 do the same
body as the
straight Flatbend
as you Bench
yourDumbell
arms,
Press Second Week: Press you need to get used to the

4
Barbell curl Between
Between1010-12
and 12 movement
curl the weightsby usingwhile
forward lightcontracting
weight the
biceps as you breathe out. And only the forearms
should move.
You need to keep in mind that throughout
First Week:
the movement, the arms and torso should
Dumbbell hammer curl Between
Between 8-10
10 and 12 Keep your elbows tucked, your upper arms locked

4
Cable High Cross remain
in placestationary is very
and your palms important
facing each other,if curl
youthe
Second Week:
Over
Between 10 -12
want
stay
to makeasthe
dumbbells
Andbalanced
exercise
close
theonly
do not forget movement
the rightasway
to your shoulders
should
the forearms
youand
should only
can.
move
Between
occur at the shoulder joint. 45 sec-1 mins
First Week: It’s the same as the Cable High Cross Over.
Between 8-10
CableInner-Biceps
Incline Mid Chest Curl Between 10 and 12 While holding the upper arm stationary, curl the
Second Week:
Crossovers weights forward while contracting the biceps as
Between 10 -12 you breathe out. Only the forearms should
move. And only the forearms should move

Overhead Cable Curl Between 10 and 12 Keep your arms and shoulders in a straight line.
First Week:
Curl your arms towards your shoulders by flexing
Between 8-10 your biceps. Exhale as you do so.
Second Week: ou eep your elbows lightly bent throughout
Cable Upper Chest
Between 10 -12 the movement and do not change the angle
Crossovers
of your arms.
 FRIDAY OF THE FIRST WEEK – IT’S THE TIME TO GROW YOUR CHEST !

EXERCISES REPS SETS ADVICES REST The pictures of the exercises

Start slowly and in the middle of your

4
First Week:
reps you increase the speed of your
Between 12-15
Close Hand Pushup Second Week: push ups.
Between
Between 15 -20 30sec – 1 min
 FRIDAY OF THE SECOND WEEK – IT’S THE TIME TO GROW YOUR ARMS !

EXERCISES REPS SETS ADVICES REST THE PICTURES OF THE EXERCISES

First Week: Between 8-

10
Second Week:
Without moving your upper arms, bend your
Zottman Curl Between 10 -12 elbows and curl the dumbbells towards your
shoulder.

First Week: Between 8-

4
Decline 10 Bend your elbows don’t move your upper
Dumbbell Curl Second Week: arms and curl the dumbbells up to your
Between 10 -12 shoulders.
(on bench)
First Week: Between 8-
10
Concentration Second Week: Keep your torso upright by stabilizing your
Curl Between 10 -12 off-hand on your thigh. Curl the weight up, Between
(on bench) focusing on squeezing the bicep. 45 sec-1 min
First Week: Between 8-
Static Dumbbell 10 Lower the dumbbell until it’s just beyond
Second Week: half way. Hold for 20 seconds and then
Curl Between 10 -12 repeat on your left arm.
(on bench)
First Week: Between 8-
10 Put Your elbows close to your side
Cable Rope Second Week: afterwards use your biceps to curl the arms
Between 10 -12
Hammer Curl upward until your forearms touch the
biceps.
 FRIDAY OF THE SECOND WEEK - IT’S THE TIME TO GROW YOUR ARMS !

EXERCISES REPS SETS ADVICES REST THE PICTURES OF THE EXERCISES

First Week: Exhale as you extend the elbows and

Between 8-10 lockout the weight overhead.
Skullcrusher Second Week:
Between 10 -12

First Week: Keep your back as close as possible to the

4
Between 8-10 side of the bench and your shoulders pulled
Bench dips Second Week: back throughout the movement.
Between 10 -15

First Week: At the bottom of the movement, focus on Between

Triceps Dip Between 8-10 keeping a little bend in your arms to keep
Machine Second Week: tension on the triceps muscle. 45sec - 1 min
Between 10 -15

First Week: Lay low, stretch out the body and maintain a
Between 8-10 straight line from the torso down to the
Second Week: feet.
Between 10 -15
Diamond Push-ups
WEEK 3&4
STAY FOCUS
WORKOUT PLAN
FOR THE 3rd&4th WEEKS

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

THIRD WEEK : CARDIO - 30

BICEPS/ SHOULDERS/ CHESTDAY
LEGSDAY CHEST/BACK MIN RESTDAY
TRICEPS TRAP FOURTH WEEK :
BACKDAY (TREADMILL)
 MONDAY - IT'S TIME TO WORK YOUR LEGS ! FOLLOWING, THE NEXT PAGE.
EXERCISES REPS SETS ADVICES REST The pictures of the exercises

Descend under control making sure to not

slam the back knee into the floor and
Split Lunge Between 10-15 maintain a proper form .

Focus on the position of your head it has to

be steady and laid comfortably against the
Between 10-12 seat back. Always follow through the entire
Single Leg Press range of motion without lifting your hips.
and the most important thing always
breathing!
Between

4
Don’t lock your knees in the outstretched
Leg Press Between 10-12
position 1 min
–
This exercise is not complicated, just think
1 min 30 sec
Between 10-12 to finish your movement and work slowly.
Leg Extension

Simple exercise too but you don’t have to

lift too heavy.
Between 10-12 Stay stable during the exercise.
Leg Curl
 MONDAY - IT'S TIME TO WORK YOUR LEGS !

EXERCISES REPS SETS ADVICES REST The pictures of the exercises

Be very stable and have good support

First&second
Standing Calf before starting the exercise.
Week:
Always have your back straight.
Raises 10-15

Calf Press On
Leg Press
First&second
Week:
10-15
4 Try not to use your thighs and use only
your calves.
Between
30sec – 1 min
 TUESDAY - LET’S WORK YOUR CHEST AND YOUR BACK. (CHEST). NEXT PAGE (BACK)

EXERCISES REPS SETS ADVICES REST The pictures of the exercises

For this one, try to maintain the same

Low-Incline amount of strength on both arms.
Barbell Bench Between 10-12
Press
Your head and your chest should be up and
your shoulder need to be retracted. This will
Leverage Incline Between 10-12
be your starting position.
Chest Press

For warming up starts without the weights

4
to get used to and be balanced.
Barbell Bench Between 10-12 The barbell needs to touch your upper Between
Press chest.
45 sec-1 mins
Use an appropriate weight on the pins and
Leverage Decline adjust the seat for your height. The handles
Between 10-12
Chest Press should be near the bottom of the pectorals.

Try to not fold your arms and finish, Hit the

Pec-Deck Between 10-12 pec deck last in your chest routine for sets
Machine of 10-12.
 TUESDAY - LET’S WORK YOUR CHEST AND YOUR BACK (BACK)

EXERCISES REPS SETS ADVICES REST THE PICTURES OF THE EXERCISES

Wide Grip Place each of your hands on the bar and

then slowly pull down the bar behind your
Pulldown Behind back.
Between 10-12
The Neck

Without moving your torso, pull your

shoulders back and down, and bring the bar
Machine down to your chest.
Between 10-12
Pulldown

Cable Seated
Rows
Between 10-12
4 Your back must always stay upright. Your
torso must remain motionless throughout
the set.
Between
45 sec-1 min

Pull the handles back until your legs and

torso from a 90 degree angle.
Seated Machine Keep the chest glued to the desk during the
Between 10-12
Row entire exercise.
 WEDNESDAY – BICEPS, FOREARMS AND TRICEPS . FOLLOWING, THE NEXT PAGE.
THE PICTURES OF THE EXERCISES
EXERCISES REPS SETS ADVICES REST

Dumbbell Between 10- Rotate the forearms so that the tops are along the bench
12 and the palms are facing upward
wrist flexion

Behind the Between 10- Try and keep your hands from touching your body.
12
back Barbell
wrist curl
Standing
barber curl
(Superset)
Between 10-
12
4 https://www.instagram.com/p/ByasJQ2gDsk/
Video with explication on my Instagram

Between 45 sec –
1 min
Between 10- Keep your elbows tucked, your upper arms locked in place and your palms
Dumbell facing each other, curl the dumbbells as close to your shoulders as you can.
12
Hammer curl And do not forget only the forearms should move

Cable Rope Between 10-

12 Put Your elbows close to your side afterwards use your
hammer curl
biceps to curl the arms upward until your forearms touch
the biceps.
 WEDNESDAY - TRICEPS

THE PICTURES OF THE EXERCISES

EXERCISES REPS SETS ADVICES REST

Between 10-12 Lay low, stretch out the body and maintain a
Diamond push ups straight line from the torso down to the feet

For the close grip bench press, press the

weight straight up over the ribcage focusing
Close grip bench Between 10-12
on contracting the triceps
press

4
Maintain a perfect form and do it slowly to
feel that your triceps are working very good.
Between
Between 10-12
Contract your triceps at that top portion of 45 sec-1 min
Triceps kickback the lift. Slowly lower until your arm is back
at the 90° angle.

The finisher it’s very simple keep your

Bar Pushdown Between 10-12 elbows stationary, push the bar down
( superset) contracting your triceps as you extend the
arms do as many reps as you can.
 THURSDAY - SHOULDERS/TRAP. FOLLOWING, THE NEXT PAGE
THE PICTURES OF THE EXERCISES
EXERCISES REPS SETS ADVICES REST

Dumbbell lateral Between 10 and 12 Maintain a slight bend in your elbow raise
your arms directly out to your sides until
Raise
they’re at shoulder level

Overhead press Between 10 and 12 First of all your body need to be straight.
Your body must also be stable and
balanced so that you wont feel any pain in
your back

Arnold Press Between 10 and 12 Instead of pushing straight up you need to

4
spread your arms to each side laterally,
then press your arms up and twist your Between
hands so your palms face forwards. 45 sec-1 min
One arm band Between 10 and 12 Keep your elbow slightly bend and to lead
with that elbow when lifting the arm up
rear fly

Reverse Fly Between 10 and 12 For this move you want a slight bend in
the elbows and make sure you lead the
movement just with the elbows.
 THURSDAY - SHOULDERS/TRAP

EXERCISES REPS SETS ADVICES REST THE PICTURES OF THE EXERCISES

Face Pull Between 10 and 12 Keep your chest up, shoulders back and
retract your shoulder blades and maintain
a straight form.

Between
Upright row
dumbells
Between 10 and 12
4 Your elbows should remain flared out
during the movement and also keep the 45 sec – 1 min
lifting stage smooth to avoid excess strain
on your wrists.
 FRIDAY OF THE THIRD WEEK - LET’S WORK YOUR CHEST !

EXERCISES REPS SETS ADVICES REST THE PICTURES OF THE EXERCISES

For warming up starts without the weights

Barbell Bench to get used to and be balanced.
Between 10-12
Press The barbell needs to touch your upper
chest.

For this exercise you need to start with light

Decline weights to get used to the movement
Between 10-12
Dumbbell Press because it is harder than the previous one.

When pushing the bar, your movement

4
don’t have to be explosive. Keep your
Machine Press
Between 10-12 movements steady and controlled, both as Between
you push and release.
45 sec-1 mins
You need to keep in mind that throughout
the movement, the arms and torso should
Standing Cable Between 10-12
remain stationary is very important
Fly

Pec-Deck Try to not fold your arms and finish, Hit the
Between 10-12
Machine pec deck last in your chest routine for sets
of 10-12.
 FRIDAY OF THE FOURTH - LET’S WORK YOUR BACK

EXERCISES REPS SETS ADVICES REST The pictures of the exercises

Without moving your torso, pull your

shoulders back and down, and bring the bar
Lat Pulldown down to your chest.
Between 10-12

Wide Grip Place each of your hands on the bar and

then slowly pull down the bar behind your
Pulldown back.
Between 10-12
Behind The Neck

Your hands should be around shoulder-

4
Wide-Grip
Between 10-12
width apart. Between
Pull-Up 45 sec –
1 min
Keep your back and neck neutral.
Dual Cable Lat
Between 10-12
Pulldown

Your back must always stay upright. Your

Cable Seated
Between 10-12 torso must remain motionless throughout
Rows the set.
 That’s the end of my
program !

Don’t forget to send me your photos before and after your

transformation!

I will share all your transformations on my insta story and I

will do a shoutout to the most impressive transformation.

So work hard to have a chance to be featured on my insta !

Thank you for trusting me and using my program.

I hope you enjoyed it !