8week

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Hugo’s 8 Week Summer Get Lean Plan By Hugo Rivera

Ebook Production & Marketing by www.midas3.com Copyright Hugo A Rivera – HR Fitness Inc, www.HRFit.net, All Rights reserved

Hugo’s 8 Week Summer Get Lean Plan

Here is the first four weeks of my 8-week plan (including diet as a bonus):

Below is the training program that I used for eight weeks to get ready for summer. This program (along with the notes in it) has been taken out straight out of my training journals.

Week 1 Monday: Legs 2

Triset: Lunges 3 sets of 8-12 reps (no rest) Leg Curls 3 sets of 8-12 reps (no rest) Squats 3 sets of 8-12 reps (1 minute rest) Triset: Leg Press 3 sets of 8-12 reps (no rest) Leg Curls 3 sets of 8-12 reps (no rest) Leg Extensions 3 sets of 8-12 reps (1 minute rest) Modified Triset: Calf Raises 3 sets of 8-20 reps (15 sec rest) Calf Raises 3 sets of 8-20 reps (15 sec rest) Calf Raises 3 sets of 8-20 reps (1 minute rest) Notes: 1) Since all I have for calves at home is a standing calf raise machine, I loaded the stack up and did 20 reps to failure. Then I rested 15 seconds and did as many reps as possible to failure. After a 2nd 15 second rest, I performed as many reps as possible again to failure with the same weight. After that, rested 1 minute and repeated the sequence. 2) The routine took me 35 minutes to complete. Tuesday: Chest & Back Superset: Incline Bench Press 3 sets of 8-12 reps (no rest) Wide Grip Pull-ups to Front 3 sets of 8-12 reps (1 minute rest) Superset: Chest Dips 3 sets of 8-12 reps (no rest)

Copyright Hugo A Rivera – HR Fitness Inc, www.HRFit.net, All Rights reserved

Chin-ups with reverse grip 3 sets of 8-12 reps (1 minute rest) Superset: Bench Press 3 sets of 8-12 reps (no rest) One Arm Rows 3 sets of 8-12 reps (1 minute rest) Superset: Stiff Arm Pulldowns 3 sets of 8-12 reps (no rest) Flyes 3 sets of 8-12 reps (1 minute rest) Dumbbell Pullover 3 sets of 8-12 reps (1 minute rest) 1) The routine took me 40 minutes to complete. Wednesday: Shoulders and Arms Giant Set: Incline Curls 3 sets of 8-12 reps (no rest) Triceps Dips 3 sets of 8-12 reps (no rest) Hammer Curls 3 sets of 8-12 reps (no rest) Reverse Wrist Curls 3 sets of 8-12 reps (1 minute rest) Giant Set: Lying Dumbbell Triceps Extensions 4 sets of 8-12 reps (no rest) Concentration Curls 3 sets of 8-12 reps (no rest) Triceps Pushdowns 3 sets of 8-12 reps (no rest) Wrist Curls 3 sets of 8-12 reps (1 minute rest) Superset: Upright Rows 3 sets of 8-12 reps (no rest) Lateral Raises 3 sets of 8-12 reps (1 minute rest) Superset: Behind The Neck Press 3 sets of 8-12 reps (no rest) Bent Over Lateral Raises 3 sets of 8-12 reps (1 minute rest) Notes: 1) This routine will pump every single fiber in your arms. Trust me! 2) It took me 50 minutes to complete .

Copyright Hugo A Rivera – HR Fitness Inc, www.HRFit.net, All Rights reserved

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Hugo’s 8 Week Summer Get Lean Plan

Thursday: Abs and Cardio Giant Set: Leg Raise + Crunch 3 sets of 25 reps (no rest) Crunches 3 sets of 25 reps (no rest) Knee Ups 3 sets of 25 reps (no rest) Leg Raises 3 sets of 25 reps (1 minute rest) 4

Stationary Bike 20 minutes Notes: 1) The Ab Routine took me 7 minutes to complete. 2) To perform the Leg Raise + Crunch exercise, just raise your legs to a 90 degree angle, crunch, and then lower your legs and torso. Repeat. It’s a killer. 3) For the bike, I would start slowly for the 1st minute, accelerate on the 2nd, go faster on the 3rd, even faster on the fourth, and then, go all out on the 5th. After the 5th minute I would just start the sequence again. I would do four of these sequences in the 20 minutes. If this technique looks familiar, it is. I borrowed it from Bill Phillips’ Body for Life book. It’s an awesome way to do cardio. Friday: Legs Repeat Monday workout Notes: 1) Ouch! Saturday: Upper Body Superset: Behind the Neck Press 4 sets of 8-12 reps (no rest) Chinups with Reverse Grip 4 sets of 8-12 reps (1 minute rest) Superset: Incline Bench Press 4 sets of 8-12 reps (no rest) Dumbbell Pullover 4 sets of 8-12 reps (1 minute rest) Superset: One Arm Dumbbell Row 4 sets of 8-12 reps (no rest) Bent Over Lateral Raise 4 sets of 8-12 reps (1 minute rest)

Copyright Hugo A Rivera – HR Fitness Inc, www.HRFit.net, All Rights reserved

Superset: Barbell Curl 4 sets of 8-12 reps (no rest) Triceps Dips 4 sets of 8-12 reps (1 minute rest) Superset: Reverse Barbell Curl 4 sets of 8-12 reps (no rest) Wrist Curl 4 sets of 8-12 reps (1 minute rest) Notes: 1) I was thanking Dave Draper on this one as soon as I was done and looked at the mirror. I had a massive pump everywhere! Awesome routine! 2) It took me 60 minutes to finish. 3) Even though it looks like the arms are receiving less stimulation, they really aren’t. Biceps are being hammered on the Chin-ups, Rows, and Reverse BB Curls. Triceps are being hammered on the Presses and Pullovers. Sunday: Abs and Cardio Repeat Thursday Week 2 Notes: 1) Same Routine as Week 1 but increase the number of sets from 3 to 4. This will make every routine 10 minutes longer. 2) The Saturday Upper Body Routine changes to the following: Superset: Incline Bench Press 8x10 (no rest) Wide Grip Pull-up to Front 8x10 (1 minute rest) Superset: Dumbbell Curls 8x10 (no rest) Lying Triceps Extensions 8x10 (1 minute rest) Superset: Upright Rows 3x10 (no rest) Bent Over Lateral Raises 3x10 (1 minute rest) This routine takes 55 minutes to complete

Copyright Hugo A Rivera – HR Fitness Inc, www.HRFit.net, All Rights reserved

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Hugo’s 8 Week Summer Get Lean Plan

Week 3 Notes: 1) Same Routine as Week 1. Keep the number of sets at 4. 2) Perform the following Saturday Routine Superset: Behind the Neck Press 4 sets of 8-12 reps (no rest) Chin-ups with Reverse Grip 4 sets of 8-12 reps (1 minute rest) 6

Superset: Incline Bench Press 4 sets of 8-12 reps (no rest) Dumbbell Pullover 4 sets of 8-12 reps (1 minute rest) Superset: One Arm Dumbbell Row 4 sets of 8-12 reps (no rest) Bent Over Lateral Raise 4 sets of 8-12 reps (1 minute rest) Superset: Barbell Curl 4 sets of 8-12 reps (no rest) Triceps Dips 4 sets of 8-12 reps (1 minute rest) Superset: Reverse Barbell Curl 4 sets of 8-12 reps (no rest) Wrist Curl 4 sets of 8-12 reps (1 minute rest) Week 4 Notes: 1) Same Routine as Week 1. Increase the number of sets to 5. Each routine will now last 10 more minutes. 2) Perform the following Saturday Routine: Superset: Incline Bench Press 10x10 (no rest) Wide Grip Pullup to Front 10x10 (1 minute rest) Superset: Dumbbell Curls 10x10 (no rest) Lying Triceps Extensions 10x10 (1 minute rest)

Copyright Hugo A Rivera – HR Fitness Inc, www.HRFit.net, All Rights reserved

Superset: Upright Rows 3x10 (no rest) Bent Over Lateral Raises 3x10 (1 minute rest) The routine above will take a maximum of 70 minutes to complete.

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Copyright Hugo A Rivera – HR Fitness Inc, www.HRFit.net, All Rights reserved

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Bonus:

DIET Copyright Hugo A Rivera – HR Fitness Inc, www.HRFit.net, All Rights reserved

As far as diet, increase your food intake a bit in order to compensate for the increased activity. That way you avoid losing muscle mass and you increase your metabolism. Meals 1, 3, & 5 Protein shake consisting of: 2 scoops of whey protein 12 oz of skim milk 1 banana 1 tablespoon of Spectrum flax seed oil Note: I changed my Barlean’s Flaxseed Oil to Spectrum as the health food store owner told me that Barlean’s was not refrigerating the Oil while it was being delivered. Spectrum refrigerates on delivery. Meals 2, 4, & 6 Chicken sandwich consisting of 2 whole wheat slices of bread lettuce/tomato 8 ounces of chicken Meal 7 1 scoop of whey protein 12 oz of skim milk Beverages: Plenty of water (1-2 gallons a day) Saturday and Sunday Diet: More of the same but slightly larger protein intake and carb intake to shock the metabolism. That way the body keeps responding to the diet. Same diet described above with the following additions: Meals 1, 3, & 5 Same as above, plus an extra 1/2 scoop of protein to the shakes and 1 light all natural yogurt that contained 0 grams of fat, 10 grams of protein and 22 grams of carbs. Meals 2, 4, & 6 Same as above, plus a fruit salad consisting of fresh bananas, mango, and pineapples. Also, I added an extra 2 ounces of chicken to the sandwich. Meal 7 1 scoop of whey protein 12 oz of skim milk

Copyright Hugo A Rivera – HR Fitness Inc, www.HRFit.net, All Rights reserved

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Hugo’s 8 Week Summer Get Lean Plan

Banana Supplements: Creatine: 10 grams after weight training workout and 5 after cardio Multiple Vitamin and Mineral Formula 200mcgs of Chromium Picolinate after the workout (weights or cardio) 1000grams of vitamin C after the workout. 10

Results: With the routine above, expect to get a bit of more muscle but above all a decreased waistline. Also, expect getting more endurance and cardiovascular conditioning. Even though I usually recommend changing strategies every three weeks, since the requirement of the routine is to be 8 weeks long, I extended the loading phase an extra week. Do the same with the growth phase. After these 8 weeks, go for a week long Active Recovery Phase. Here is the second four weeks of my proposed 8 week plan (including diet as a bonus): Weeks 5-8 Monday: Legs Modified Triset: Lunges 3 sets of 12-8 reps (1 minute rest) Leg Curls 3 sets of 12-8 reps (1 minute rest) Squats 3 sets of 12-8 reps (1 minute rest) Modified Triset: Leg Press 3 sets of 12-8 reps (1 minute rest) Leg Curls 3 sets of 12-8 reps (1 minute rest) Leg Extensions 3 sets of 12-8 reps (1 minute rest) Modified Triset: Calf Raises 3 sets of 8-20 reps (1 minute rest) Calf Raises 3 sets of 8-20 reps (1 minute rest) Calf Raises 3 sets of 8-20 reps (1 minute rest) Notes: 1) The routine took me 55 minutes to complete Tuesday: Chest & Back

Copyright Hugo A Rivera – HR Fitness Inc, www.HRFit.net, All Rights reserved

Modified Superset: Incline Bench Press 3 sets of 8-12 reps (90 second rest) Wide Grip Pull-ups to Front 3 sets of 8-12 reps (90 second rest) Modified Superset: Chest Dips 3 sets of 8-12 reps (90 second rest) Chin-ups with reverse grip 3 sets of 8-12 reps (90 second rest) Modified Superset: Bench Press 3 sets of 8-12 reps (90 second rest) One Arm Rows 3 sets of 8-12 reps (90 second rest) Notes: 1) The routine takes me 60 minutes to complete. Wednesday: Shoulders and Arms Modified Giant Set: Incline Curls 3 sets of 8-12 reps (1 minute rest) Triceps Dips 3 sets of 8-12 reps (1 minute rest) Hammer Curls 3 sets of 8-12 reps (no rest)--this is no typo. There is no rest in between. Reverse Wrist Curls 3 sets of 8-12 reps (1 minute rest) Modified Giant Set: Lying Dumbbell Triceps Extensions 3 sets of 8-12 reps (1 minute rest) Concentration Curls 3 sets of 8-12 reps (1 minute rest) Triceps Pushdowns 3 sets of 8-12 reps (no rest)--this is no typo. There is no rest in between. Wrist Curls 3 sets of 8-12 reps (1 minute rest) Modified Triset: Upright Rows 3 sets of 8-12 reps (1 minute rest) Behind The Neck Press 3 sets of 8-12 reps (1 minute rest) Bent Over Lateral Raises 3 sets of 8-12 reps (1 minute rest) Notes: 1) It takes 60 minutes to complete. Thursday: Abs and Cardio

Copyright Hugo A Rivera – HR Fitness Inc, www.HRFit.net, All Rights reserved

11

Hugo’s 8 Week Summer Get Lean Plan

Giant Set: Leg Raise + Crunch 3 sets of 25 reps (no rest) Crunches 3 sets of 25 reps (no rest) Knee Ups 3 sets of 25 reps (no rest) Leg Raises 3 sets of 25 reps (1 minute rest) Stationary Bike 20 minutes 12

Notes: 1) The Ab Routine took me 7 minutes to complete. 2) To perform the Leg Raise + Crunch exercise, just raise your legs to a 90 degree angle, crunch, then lower your legs and torso. Repeat. It’s a killer. 3) For the bike, I would start slowly for the 1st minute, accelerate on the 2nd, go faster on the 3rd, even faster on the fourth, and then, go all out on the 5th. After the 5th minute I would just start the sequence again. I would do four of these sequences in the 20 minutes. If this technique looks familiar, it is. I borrowed it from Bill Phillips’ Body for Life book. It’s an awesome way to do cardio. Friday: Legs Triset: Lunges 3 sets of 8-12 reps (no rest) Leg Curls 3 sets of 8-12 reps (no rest) Squats 3 sets of 8-12 reps (1 minute rest) Triset: Leg Press 3 sets of 8-12 reps (no rest) Leg Curls 3 sets of 8-12 reps (no rest) Leg Extensions 3 sets of 8-12 reps (1 minute rest) Modified Triset: Calf Raises 3 sets of 8-20 reps (15 sec rest) Calf Raises 3 sets of 8-20 reps (15 sec rest) Calf Raises 3 sets of 8-20 reps (1 minute rest) Notes: 1) Since all I have for calves at home is a standing calf raise machine, I loaded the stack up and did 20 reps to failure. Then I rested 15 seconds and did as many reps as possible to failure. After a 2nd 15 second rest I performed as may reps as possible again to failure with the same weight. After that, rested 1 minute and repeated the sequence.

Copyright Hugo A Rivera – HR Fitness Inc, www.HRFit.net, All Rights reserved

2) The routine took me 35 minutes to complete. Saturday: Upper Body Superset: Behind the Neck Press 4 sets of 8-12 reps (no rest) Chinups with Reverse Grip 4 sets of 8-12 reps (1 minute rest) Superset: Incline Bench Press 4 sets of 8-12 reps (no rest) Dumbbell Pullover 4 sets of 8-12 reps (1 minute rest) Superset: One Arm Dumbbell Row 4 sets of 8-12 reps (no rest) Bent Over Lateral Raise 4 sets of 8-12 reps (1 minute rest) Superset: Barbell Curl 4 sets of 8-12 reps (no rest) Triceps Dips 4 sets of 8-12 reps (1 minute rest) Superset: Reverse Barbell Curl 4 sets of 8-12 reps (no rest) Wrist Curl 4 sets of 8-12 reps (1 minute rest) Notes: 1) I was thanking Dave on this one as soon as I was done and looked at the mirror. I had a massive pump everywhere! Awesome Routine! 2) It took me 60 minutes to finish. 3) Even though it looks like the arms are receiving less stimulation, they really aren’t. Biceps are being hammered on the Chin-ups, Rows, and Reverse BB Curls. Triceps are being hammered on the Presses and Pullovers. Sunday: Abs and Cardio Repeat Thursday NOTES ON THE ROUTINE ABOVE: 1) Week 5 do 12 reps, Week 6, add weight and do 10 reps, Weeks 7 and 8 shoot for 8 reps. 2) Note that the Friday and Saturday routine include supersets. Why do they if this is a growth phase? Here is where the program is customized. For those that want to lose fat I included these two days with supersets in order

Copyright Hugo A Rivera – HR Fitness Inc, www.HRFit.net, All Rights reserved

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Hugo’s 8 Week Summer Get Lean Plan

to keep the fat burning going. Also note that even though this is a growth phase, I kept the reps pretty high. 3) For those of you who want to BULK UP, do the following: a) Week 5: 10 reps, Week 6: 8 reps, Week 7: 6 Reps, Week 8: 4 reps. b) Also, perform the same Leg routine from Monday on Thursday. c) For Saturday reduce the number of sets to 3 and make everything a modified superset resting 90 seconds in between sets. d) In addition, invert the diet. Do high calories during the weekdays and lower during the weekends. Adjust caloric intake and portions to fit your metabolism. Concentrate on getting strong in this phase. Add a 7th meal if necessary. 14

Copyright Hugo A Rivera – HR Fitness Inc, www.HRFit.net, All Rights reserved

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If you enjoyed the content of this Ebook then I would like to recommend the full BRE system to you. The BRE system takes off where the content of this Ebook finishes and teaches you a complete system for building muscle and burning fat. It contains full training, dietary and supplementation chapters along with motivation , access to a personal and private members forum where you can ask me questions directly , and a great deal more, including diet planners, and workout sheets you can download to keep track of your progress I would love to see you as part of the BRE community , where myself and many others discuss and help people with my complete Body Re-Engineering System. You can find out more about Body Re-Engineering Here www.losefatandgainmuscle.com Click Here

Hugo A. Rivera

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