TMF 12 Week Fitness Program_INT.pdf

August 21, 2017 | Author: Sumit Sagar | Category: Hobbies, Management Of Obesity, Weight Training, Individual Sports, Physical Exercise

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T M F W O R KO U T S E R I E S

12 WEEK PROGRAM

WA N T T O F O L L O W A L O N G ? My brother and I will be going on a 12 week program to achieve two different (butcommon) goals. I will be seeking to gainsome muscle and my brother will try to leandown by loosing fat. This is to show you that ANYONE can achieve their goals.

A S P E C I A L T H A N K YO U To Alan Roberts from Every Damn Day Fitness. He was nice enough to share his 30+years of knowledge when it comes to weight lifting and programmed this workout for us (and you guys)!

THE GOAL Our goal when creating this program was to make something that was simple, straight forward, and that can work for ANYONE. Even better it is programmed for the super busy guy, it only requires you to go to the gym 3x a week. NO EXCUSES!

S H A R E Y O U R R E S U LT S O N SOCIAL MEDIA!

OUR HANDLES Instagram: @teachingmensfashion Snapchat: Joseczuniga Twitter: @TMFmag Facebook: Teaching Mens Fashion

F I N D YO U R M AC R O S This part is a bit tricky, but the general rule of thumb is that if you are looking to gain weight, you want to be at a caloric surplus and if you want to lose weight you want a caloric deficit. Thankfully there are some pretty accuratemacro calculators that will help you get ag o o d s t a r t i n g point. A good one is www.IIFYMcom Macro calculator: http://bit.ly/2mkvfoO

T R AC K YO U R M AC R O S You can use a free fitness tracker to make sure you are within your macros every day; www.myfitnesspal.com

MAKE IT TO THE GYM The MOST important part of this program is your level of discipline and dedication. It is crucial for you to follow along and put in the work EVERY DAMN DAY!

EVERY DAMN DAY WORKOUT PLAN WEEK 1

Instagram: @teachingmensfashion | Snapchat: Joseczuniga | Twitter: @TMFmag | FB: Teaching Mens Fashion

EVERY DAMN DAY WORKOUT PLAN WEEK 2

Instagram: @teachingmensfashion | Snapchat: Joseczuniga | Twitter: @TMFmag | FB: Teaching Mens Fashion

EVERY DAMN DAY WORKOUT PLAN WEEK 3

Instagram: @teachingmensfashion | Snapchat: Joseczuniga | Twitter: @TMFmag | FB: Teaching Mens Fashion

EVERY DAMN DAY WORKOUT PLAN WEEK 4

Instagram: @teachingmensfashion | Snapchat: Joseczuniga | Twitter: @TMFmag | FB: Teaching Mens Fashion

EVERY DAMN DAY WORKOUT PLAN WEEK 5

Instagram: @teachingmensfashion | Snapchat: Joseczuniga | Twitter: @TMFmag | FB: Teaching Mens Fashion

EVERY DAMN DAY WORKOUT PLAN WEEK 6 Exercise

Day One Leg Day

Day Two Push Day

Back Squats Dumbbell Lunges Leg Press Calf Raises Abductor Machine Flat Bench Shoulder Press Machine Weighted Dips Pec Deck Tricep Push Down

Sets 5 5 5 4 4 5 5 5 5 4

Reps 6-‐10 6-‐10 6-‐10 6-‐10 8-‐12 5 5 5 10 8-‐12

Morning Yoga Yoga

Day Three Pull Day

https://www.doyogawithme.com/content/morning-‐slow-‐ hatha-‐yoga-‐flow 5 5 Deadlift Conventional Barbell Rows 5 5 Weighted Pull ups 5 5 Wide Grip Lat Pull Down 5 10 Alt. Dumbbell Curl 4 8-‐12 Morning Yoga

Yoga

Day Four BodyBuilding Day

https://www.doyogawithme.com/content/gentle-‐yoga-‐ neck Push Ups 8 25 Body Weight Squats 5 30 Planks 5 45s Leg Raises 5 8-‐12 Morning Yoga

Yoga https://www.doyogawithme.com/content/morning-‐wake Instagram: @teachingmensfashion | Snapchat: Joseczuniga | Twitter: @TMFmag | FB: Teaching Mens Fashion

EVERY DAMN DAY WORKOUT PLAN WEEK 7 Exercise

Day One Leg Day

Day Two Push Day

Front Back Squat Squats Leg Dumbbell Extension Lunges Straight LLeg egged Press Deads Calf Calf Raises Raises Adductor Abductor Machine Machine Incline Flat Bench Bench Press Dumbbell Shoulder MPilitary ress M Press achine Close G Weighted rip Flat BD ench ips Pec Pec Deck Deck SkullCrushers(lightweight) Tricep Push Down

Sets Sets 5 5 5 5 5 5 4 4 4 4 5 5 5 5 5 5 5 5 4 4

Reps Reps 6-‐10 6-‐10 8-‐12 6-‐10 6-‐10 6-‐10 6-‐10 6-‐10 8-‐12 8-‐12 5 5 5 5 5 5 10 10 8-‐12 8-‐12

Box Du

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Morning Morning Yoga Yoga Yoga

Day Three Pull Day

https://www.doyogawithme.com/content/morning-‐slow-‐ https:// hatha-‐yoga-‐flow https://www.doyogawithme.com/content/morning-‐wake 5 5 5 5 Trap Deadlift Bar CDonventional eadlift S T-‐Bar Barbell RowRows 5 5 5 5 Machine Weighted Pull D Pull own ups 4 5 8-‐125 Chin Wide Wide Grip Grip Lat LPat ull Pull Down Down 5 5 10 10 Wide Alt. EZ BDar umbbell Curls Curl Preach 4 4 8-‐12 8-‐12 Morning Morning Yoga Yoga

Yoga

Day Four BodyBuilding Day

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Yoga

https://www.doyogawithme.com/content/gentle-‐yoga-‐ https://w https://www.doyogawithme.com/content/morning-‐wake neck

Instagram: @teachingmensfashion | Snapchat: Joseczuniga | Twitter: @TMFmag | FB: Teaching Mens Fashion

EVERY DAMN DAY WORKOUT PLAN WEEK 8

Sets Exercise Reps Reps ont Squat 5 6-‐10 6-‐10 g Extension 5 8-‐12 6-‐10 Day One t Legged Deads 5 Leg Day 6-‐10 6-‐10 alf Raises 4 6-‐10 6-‐10 ctor Machine 4 8-‐12 15 e Bench Press 5 55 ell Military Press 5 55 Day Two 5Push Day 55 Grip Flat Bench Pec Deck 5 10 10 hers(lightweight) 4 8-‐12 8-‐12 Morning Morning YYoga oga

Back Leg PSress quats Box Dumbbell JLeg ump/Step Extension Lunges Down Straight Dumbbell Leg Legged Press Lunges Deads Calf Calf RRaises aises Body Abductor Weight Machine Squats Dumbbell Flat BFench lat Bench Shoulder Military B Parbell ress MPachine ress Close Weighted Weighted Grip Incline DDips ipsPress Pec Pec DDeck eck Tricep PKush ick BDacks own

Sets Sets 55 55 55 44 44 55 55 55 55 44

Reps 6-‐10 6-‐10 6-‐10 6-‐10 8-‐12 5 5 5 10 8-‐12

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Instagram: @teachingmensfashion | Snapchat: Joseczuniga | Twitter: @TMFmag | FB: Teaching Mens Fashion

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EVERY DAMN DAY WORKOUT PLAN WEEK 9 Exercise Reps 6-‐10 6-‐10 Day One Leg Day 6-‐10 6-‐10 15 5 5 Day Two Push Day 5 10 8-‐12 Morning Yoga

Yoga ww.doyogawithme.com/content/healthy-‐ hamstrings 5 5 Day Three Pull Day 5 10 8-‐12 Morning Yoga

Back Back SSquats quats Dumbbell Leg Extension Lunges Straight Leg Legged PressDeads Calf Calf RRaises aises Abductor Abductor M Machine achine Flat Flat BBench ench Shoulder Shoulder PPress ress M Machine achine Close Weighted Grip Incline Dips Press Pec Pec DDeck eck Tricep Tricep PPush ush DDown own

Sets Sets 55 55 55 44 44 55 55 55 55 44

Reps Reps 6-‐10 6-‐10 6-‐10 6-‐10 6-‐10 6-‐10 6-‐10 6-‐10 8-‐12 8-‐12 55 55 55 10 10 8-‐12 8-‐12

Yoga w.doyogawithme.com/content/hatha-‐yoga-‐ spine

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Instagram: @teachingmensfashion | Snapchat: Joseczuniga | Twitter: @TMFmag | FB: Teaching Mens Fashion

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EVERY DAMN DAY WORKOUT PLAN WEEK 10

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Sets Exercise Reps 5 6-‐10 5 6-‐10 Day One 5 Leg Day 6-‐10 4 6-‐10 4 8-‐12 5 5 5 5 Day Two 5Push Day 5 5 10 4 8-‐12

Morning Yoga

Reps Reps 6-‐10 6-‐10 6-‐10 15 6-‐10 6-‐10 6-‐10 6-‐10 8-‐12 8-‐12 55 55 55 10 10 8-‐12 8-‐12

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Yoga w.doyogawithme.com/content/hatha-‐yoga-‐ spine 5 5 Deadlift chine Rows 5 5 Day Three ps(weighted?) 5 Pull Day 5 ip Lat Pull Down 5 10 able Curls 4 8-‐12 Morning Yoga

https://www.doyogawithme.com/content/morning-‐slow-‐ https://www.doyogawithme.com/content/gentle-‐yoga-‐ hatha-‐neck yoga-‐flow 55 55 Deadlift Rack Conventional Pulls Barbell Rows 55 55 Weighted Lat Pull DPown ull ups 45 8-‐12 5 Wide Grip Lat Pull Down 55 10 10 Alt. Dumbbell Dumbbell Curls Curl 44 8-‐12 8-‐12

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.doyogawithme.com/content/morning-‐wake Push Ups 8 25 Weight Squats 5 30 Day Four BodyBuilding Day Planks 5 45s eg Raises 5 8-‐12 Morning Yoga

Front Back Squats Body Dumbbell Weight Lunges Squats Leg Press Calf Raises Adductor Abductor Machine Incline Flat Bench BenchPress Shoulder Dumbbell PM ress iliary Machine Press Weighted Dips Pec Deck Body Tricep Weight Push PD ush own Ups

Sets Sets 55 55 55 44 44 55 55 55 55 44

https://www.doyogawithme.com/content/gentle-‐ yoga-‐ https://www.doyogawithme.com/content/healthy-‐ neck hamstrings Push Ups 88 25 25 Body Weight Squats 55 30 30 Planks 55 45s 45s Leg Raises 55 8-‐12 8-‐12

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EVERY DAMN DAY WORKOUT PLAN WEEK 11 Sets Exercise Reps 5 6-‐10 5 15 Day One 5 Leg Day 6-‐10 4 6-‐10 4 8-‐12 5 5 5 5 Day Two 5Push Day 5 5 10 4 8-‐12 Morning Yoga

Yoga w.doyogawithme.com/content/gentle-‐yoga-‐ neck 5 5 5 5 Day Three 4 Pull Day8-‐12 5 10 4 8-‐12 Morning Yoga

Yoga ww.doyogawithme.com/content/healthy-‐ hamstrings 8 25 5 30 Day Four BodyBuilding Day 5 45s 5 8-‐12 Morning Yoga

Yoga ww.doyogawithme.com/content/healthy-‐ hamstrings

Back Back SSquats quats Dumbbell Leg Extension Lunges Box Jump Leg SPtep ressDown Calf Calf RRaises aises Abductor Abductor M Machine achine Flat Flat BBench ench Shoulder Shoulder PPress ress M Machine achine Close Weighted Grip Incline Dips Press Pec Pec DDeck eck Tricep Tricep PPush ush DDown own

Sets Sets 55 55 55 44 44 55 55 55 55 44

Reps Reps 6-‐10 6-‐10 6-‐10 6-‐10 8-‐12 6-‐10 6-‐10 6-‐10 8-‐12 8-‐12 55 55 55 10 10 8-‐12 8-‐12

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Instagram: @teachingmensfashion | Snapchat: Joseczuniga | Twitter: @TMFmag | FB: Teaching Mens Fashion

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EVERY DAMN DAY WORKOUT PLAN WEEK 12

ack Squats g Extension mp Step Down alf Raises ctor Machine lat Bench er Press Machine rip Incline Press Pec Deck p Push Down

Sets Exercise Reps 5 6-‐10 5 6-‐10 Day One 5Leg Day 8-‐12 4 6-‐10 4 8-‐12 5 5 5 5 Day Two 5Push Day 5 5 10 4 8-‐12

Morning Yoga

Sets 5 5 5 4 4 5 5 5 5 4

Reps 6-‐10 6-‐10 15 6-‐10 6-‐10 8-‐12 5 5 5 10 8-‐12

Morning Yoga

Yoga w.doyogawithme.com/content/hatha-‐yoga-‐ spine 5 5 Deadlift chine Rows 5 5 Day Three ps(weighted?) 5 Pull Day 5 rip Lat Pull Down 5 10 able Curls 4 8-‐12 Morning Yoga

https://www.doyogawithme.com/content/morning-‐slow-‐ https://www.doyogawithme.com/content/gentle-‐yoga-‐ hatha-‐neck yoga-‐flow 5 5 Deadlift Rack Conventional Pulls Barbell Rows 5 5 Weighted Lat Pull D Pull own ups 45 8-‐12 5 Wide Grip Lat Pull Down 5 10 Alt. Dumbbell Dumbbell Curls Curl 4 8-‐12 Morning Yoga

Yoga

w.doyogawithme.com/content/morning-‐wake Push Ups 8 25 Weight Squats 5 30 Day Four BodyBuilding Day Planks 5 45s eg Raises 5 8-‐12 Morning Yoga

Week 12 Front Back SSquats quats Body Dumbbell Weight Lunges Squats Leg Leg Extension Press Calf Raises Adductor Abductor Machine Incline Flat Bench BenchPress Shoulder Dumbbell PM ress iliary Machine Press Weighted Dips Pec Deck Body Tricep Weight Push PD ush own Ups

https://www.doyogawithme.com/content/gentle-‐ yoga-‐ https://www.doyogawithme.com/content/healthy-‐ neck hamstrings Push Ups 8 25 Body Weight Squats 5 30 Planks 5 45s Leg Raises 5 8-‐12 Morning Yoga

Yoga w.doyogawithme.com/content/morning-‐slow-‐ https://www.doyogawithme.com/content/healthy-‐ hatha-‐yoga-‐flow https://www.doyogawithme.com/content/morning-‐wake hamstrings Instagram: @teachingmensfashion | Snapchat: Joseczuniga | Twitter: @TMFmag | FB: Teaching Mens Fashion

A COUPLE POINTERS

1

A proper warm up is not included for each workout but should be done. I suggest a 10 to 15 minute fast walk and two to three initial warm up sets at very light weight for the first exercise and one additional very light weight warm up set for each other exercise.

2

All exercises are to be done with a weight that you can control focusing on the squeeze of the muscle. Slow and controlled protects your joints and allows for Central Nervous System(CNS) training that will allow your body to more readily incorporate a larger number of muscle fibers into your lifts asthe weight goes up.

3

Once you set a weight for an exercise do not change it mid workout. i.e. if you are squatting 5 sets of 5 reps with 185 keep it at 185 even if it feels light. Focus on the form and contractions during the exercise and make a note for the next time you would do the exercise to raise the weight.

4

I highly suggest Yoga to be done for the “off” days in this workout. This routine is based to only have to get to the gym 3 days during the week, doing the yoga sessions should take under 20 minutes on those days that they are designated. They are designed to be restorative, help with flexibility for all the exercises involved in the program, and will help reduce/eliminate muscle soreness.

5

Our suggestion for protein intake firmly stands at no less than .9 - 1.1g of protein per pound of CURRENT BODYWEIGHT. It is the other portions of your nutrition will vary more depending if you are cutting or bulking.

6

No more than 2500mg of sodium in a day | No more than 35g of sugar in a day A good multivitamin taken without fail every day | A water bottle should always be in your hand and filled at least 8 times a

Instagram: @teachingmensfashion | Snapchat: Joseczuniga | Twitter: @TMFmag | FB: Teaching Mens Fashion

A COUPLE POINTERS

1

Here is a nutritional example if you will be bulking.

Example using 170 pound man: Protein: 187g for 748 calories Fat: 100g for 900 calories (this is to include 45g of walnuts EVERY DAMN DAY to assure you are getting the proper amount of Omega 3 and Omega 6 fatty acids Carbs: This is where you will need to be monitoring closely… We want you to add mass without adding too much fat. I suggest you start with 400g of clean carbs (whole grain rice, whole grain breads, veggies etc.) for 1600 calories and monitor yourself and appearance closely. This is calculated for an active man in their 20s around 170 pounds. If this is too much and you feel you are gaining unwanted weight we can adjust. While there will be some weight added in fat it should not affect you anymore than to not be quite as lean as you are. Total calories: 3248. This should be about 250 to 500 calories above your maintenance and provide you a pound of weight gain every 10 to 14 days. If this is too much or too little we will adjust by cutting or adding calories in the form of clean carbs.

Instagram: @teachingmensfashion | Snapchat: Joseczuniga | Twitter: @TMFmag | FB: Teaching Mens Fashion

CUTTING EXAMPLE

1

Here is a nutritional example if you will be cutting

Example using 170 pound man: Protein: 187g for 748 calories Fat: 75g for 675 calories (this is to include 45g of walnuts EVERY DAMN DAY to assure you are getting the proper amount of Omega 3 and Omega 6 fatty acids Carbs: 225g of carbs for 900 calories. Again monitor very closely. Truly following this program at your ages you can add mass while cutting. At no time should your calories recorded versus calories used exceed 750 a day. That would equate to 1.5 pounds of weight loss in a week. I would prefer closer to .75 to 1 pound loss per week at max which is 333 to 500 calories in deficit a day. So we start with the 225g and monitor. If the body fat levels do not look like they are going down in the mirror then we cut some. If too much weight is being lost too quickly we will add some carbs. The scale might be tricky for this as you may be adding muscle weight at the same time you are losing body fat. Total calories: 2323 but I do see this being increased over the course of the program.

Instagram: @teachingmensfashion | Snapchat: Joseczuniga | Twitter: @TMFmag | FB: Teaching Mens Fashion

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TMF 12 Week Fitness Program_INT.pdf

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