Workout Change (100 day Transformation)

Josh Fernandez Overview Going to work for 100 days in and out of the gym in order to change my physique. This means a REAL diet, for the full 100 days, no slacking off on any meals. I will be running a 5 day split Arms/Legs/Back/Chest/Shoulders The 6th day of each week will become an extra day, where I choose a particular muscle group and do the same workout on it again. Rest days will include either cardio or stretching. The intent is to spend between an hour 2hours in the gym on each on day, and 30 mins 1 hour on rest days. Each set shown in the following tables will be preceded by a warm up set of lower reps lower weight. Arms Arms day is dominated by 3 supersets. Each consisting of one Bicep exercise and one Tricep exercise. Notes on particular exercises are below the chart. The supersets are noted by color (Eg: Do set one of Dips, then set one of Curls, then set two of Dips etc). 3 Minute break of drinking and stretching after each superset. 0 break between like sets (1-1) and 20-30 secs before moving to next set. Sets 2 15+ and 12+ Assisted 10 Reps 12 Reps 8 Reps 8 Reps 8 Reps

Exercise Tricep dips (Unweighted) Bicep Curl (20kg) Tricep Pull down (40 pounds) Bicep isolate Curl (15kg + Bar) Seated Curls (7kg) Triangle Grip pushups (Unweighted) Drop and move Curls (Alternating Weights)

1 18+ and 15+ Assisted 12 Reps 14 Reps 9 Reps 8 Reps 10 Reps

3 15+ and 10+ Assisted 10 Reps 12 Reps 8 Reps 8 Reps 8 Reps

N/a

N/a

N/a

Note: Tricep Dips The + means to push to get 5 on top of the actual amount but to maintain form. Ie; If you lose form, stop at that number. The assisted dip is done by placing the feet of the dipper on the knees of the assistant. Tricep and not quads must be used here. Note: Bicep isolate Curl Make sure the negative is held all the way down. After being completely fatigued in positive, get assistant to lift bar with you and do 3 slow negatives or until failure. Note: Drop and move Curls Starting at 15kg dumbbells, do as many reps until failure then move down to the next weight. Eg: 15kg 12kg -10kg 8kg 6kg 4kg.

Legs Exercise Leg Press Leg Extensions Lying Leg curls Standing Calf Raises Weighted Lunges Back/Traps/Lats Sets Exercise Bent over Barbell row One-arm dumbbell row Wide-Grip Lat pulldown Shrugs Seated Cable row Shoulders Exercise Dumbbell Shoulder Press Bar Shoulder Press Frontal Raise Side Lateral Raise Seated Raise 1 8 Reps - 15kg 8 Reps 20kg 15 Reps 8kg 15 Reps 8kg 15 Reps 5kg Sets 2 8 Reps 15kg 8 Reps 20kg 12 Reps 8kg 12 Reps 8kg 12 Reps 5kg 3 8 Reps -12.5kg 8 Reps -20kg 10 Reps 8kg 10 Reps 8kg 10 Reps 5kg 1 10 Reps 22.5kg 10 Reps 22.5kg 10 Reps 30 Pounds 10 Reps 27.5kg 8 Reps 35 Pounds 2 10 Reps 22.5kg 10 Reps 22.5kg 10 Reps 30 Pounds 10 Reps 27.5kg 8 Reps 35 Pounds 3 12 Reps 20kg 8 Reps 22.5kg 8 Reps 30 pounds 10 Reps 27.5kg 8 Reps 35 Pounds 4 12 Reps 20kg N/a 8 Reps 30 Pounds N/a N/a 1 10 Reps 10 Reps 10 Reps 10 Reps 12.5kg Sets 2 10 Reps 10 Reps 10 Reps 10 Reps 15kg 3 8 Reps 8 Reps 8 Reps 8 Reps 17.5kg

Chest Exercise Deep Dips Flat Bench Dumbbell Press Flat Bench Flyes Incline Dumbbell Press Incline Dumbbell Flyes Decline Dumbbell Press Rest Days Rest days will be light cardio (erg/swim) and stretching (full body) Nutrition (Rough timetable) 8:30 9:00 AM 10:00 11:00 12:00 1:00 2:00 3:00 4:00 5:00 6:00 7:00 8:00 9:00 Wake up niggaz Shower/Get Ready for gym Eat Breakfast (Yoghurt + Banana + Cereal MEAL 1) Head gym 9:30 Gym Gym Drink shake 11:30ish MEAL 2 Eat MEAL 3 (Pre made packs from nutrition section) N/A Snack Rice Cake/Boiled eggs Lunch Whatever is served by Lisa on the given day MEAL 4 N/A Eat MEAL 5 (Pre made packs from nutrition section) Snack Rice Cake/Boiled eggs/Yogurt Dinner Whatever is served by Lisa on the given day MEAL 6 N/A Protein shake before bed MEAL 7 1 10 Reps 8 Reps 20kg 8 Reps 15kg 8 Reps 17.5kg 8 Reps 12.5kg 8 Reps 20kg Sets 2 8 Reps 8 Reps 20kg 8 Reps 15kg 8 Reps -17.5kg 8 Reps 12.5kg 8 Reps 20kg 3 8 Reps 8 Reps 17.5kg 8 Reps 15kg 8 Reps 17.5kg 8 Reps 12.5kg 8 Reps 20kg

PM

Nutrition Stir Fried Vegies Ingredients o Carrots o Broccoli o Soy Sauce o Fish Sauce o Oil Spaghetti Bolognaise Ingredients o Pasta o Mince o Tomato paste Rice Cake Ingredients o Fucking rice cakes o Some toppings Boiled Eggs Ingredients o Boiledeggs Chicken Breast + Rice Ingredients o Boneless Chicken Breast o Brown Rice o Mushroom/balsamic vinegar sauce Penne Pasta and Sauce Ingredients o Penne Pasta o Olives o Basil o Tomato sauce