SERIES

PERSONAL TRAINING
 WELCOME

EQUIPMENT

CALENDER

LIFESTYLE

NUTRITION

FAQ'S

PERSONAL TRAINING
HI I'M TOM PETO, I'VE BEEN
A PERSONAL TRAINER FOR
OVER 10 YEARS AND RUN A
FITNESS STUDIO IN THE UK.

WELCOME TO MY LIFT
DUMBBELL SERIES!

GET YOUR DUMBBELLS READY AND LETS GET

YOU STARTED ON THIS 6 WEEK CHALLENGE
BUILD A STRONG AND ATHLETIC PHYSIQUE.

THE DUMBBELL LIFT SERIES IS A 6 WEEK

PROGRAM CONSISTING OF 30 FOLLOW ALONG
WORKOUTS ALONGSIDE LIFESTYLE CHANGES.
THIS SERIES WILL BUILD STRENGTH, DEFINE
YOUR MUSCLES, IMPROVE MOBILITY AND
DEVELOP YOUR FITNESS.

WHAT EQUIPMENT?
2 PAIRS DUMBBELLS (OR 1X ADJUSTABLE PAIR)
1X EXERCISE MAT
ADJUSTABLE BENCH (THIS IS OPTIONAL)

WHO IS THIS SUITABLE FOR?

THIS PROGRAM IS OPEN SO ALL ABILITY LEVELS
WITH EXERCISE MODIFICATIONS PROVIDED. YOU
CAN ALSO SCALE THE WEIGHTS TO SUIT YOUR
STRENGTH.

IF YOU'RE LOOKING FOR A TIME EFFICIENT,

EFFECTIVE AND SUSTAINABLE ROUTINE THAT
GETS AMAZING RESULTS THEN THIS PROGRAM
IS FOR YOU.
EQUIPMENT
RECOMMENDED GEAR
BELOW ARE LINKS TO THE EQUIPMENT I USE IN MY
WORKOUTS, OR EQUIVALET PRODUCTS IF SHIPPING OUTSIDE
OF UK. THESE LINKS ARE AFFILIATE LINKS BUT IT DOESN'T
COST YOU ANY MORE TO USE THEM AND THEY ARE ITEMS I
HAVE TRIED AND TESTED FROM OVER 10 YEARS IN THE
FITNESS INDUSTRY.

HEXAGONAL DUMBBELLS
USA+
HEX DUMBBELLS

UK/EUROPE
HEX DUMBBELLS

ADJUSTABLE BENCH
UK/EUROPE USA+
THE BENCH I NOW USE RECOMMENDED
 WORKOUT
C A L E N D A R
M T W T F S S
UPPER LOWER ACTIVE ARMS + REST FULL BODY REST

W1 BODY BODY RECOVERY

MOBILITY
CORE STRENGTH
+ POWER

PUSH LEG FULL ARMS REST FULL REST

W2 PULL SUPERSET
PAIRS
BODY
STRETCH
BODY
TEMPO

CHEST + LEGS LOWER BACK + REST FULL REST

W3 TRICEPS BODY
MOBILITY
BICEP BODY
EMOM

ANTERIOR POSTERIOR UPPER PRESS REST FULL REST

W4 CHAIN CHAIN BODY

STRETCH
ROW BODY
AMRAP

CHEST + BACK + ANTERIOR SHOULDERS REST LEG REST

W5 ABS ARMS CHAIN

STRETCH
+ CORE EMOM

COMPOUND COMPOUND POSTERIOR CORE REST FULL REST

W6 UPPER LOWER CHAIN

STRETCH
BODY
COMPOUND

CLICK
VIDEOS
IF YOU MISS A WORKOUT JUST
CATCH UP ON A REST DAY & KEEP
THE SAME WORKOUTS ORDER
 LIFESTYLE
IN ADDITION TO THE WORKOUTS I
WANT YOU TO ALSO FOCUS ON
THESE THINGS
1. ACHIEVE YOUR BASE DAILY ACTIVITY
WALK 8000+ STEPS/DAY

2. SLEEP 7-9 CONSISTENT HOURS/NIGHT

AIM FOR A SIMILAR SLEEP / WAKE TIMES TO IMPROVE
SLEEP QUALITY INSTEAD OF SOLELY FOCUSING ON
AMOUNT

3. TRACK YOUR PROGRESS

TAKE A PHOTO ON START OF EACH WEEK AND THE FINAL
DAY AT THE SAME TIME IN MORNING WITH GOOD FRONT
FACING LIGHTING (PLUS MEASURE BODY WEIGHTAT
SAME TIME IF APPLICABLE)

4. DON'T GO AT IT ALONE
CONNECTING WITH OTHERS WHO SHARE SIMILAR GOALS
PROVIDES MOTIVATION, ACCOUNTABILITY, AND
ENCOURAGEMENT. SHARING CHALLENGES WITH A
SUPPORTIVE COMMUNITY KEEPS YOU INSPIRED AND
COMMITTED. TOGETHER, YOU CAN ACHIEVE MORE,
CELEBRATE ACHIEVEMENTS, AND OVERCOME
OBSTACLES, MAKING YOUR FITNESS JOURNEY MORE
ENJOYABLE AND SUCCESSFUL.

JOIN THE
COMMUNITY
4. GET YOUR NUTRITION TOGETHER
FOLLOW THE 9 KEY NUTRITION TIPS ON THE NEXT PAGE

 NUTRITION
B A S I C S
9 RULES FOR SUCCESS

1. MINIMISE PROCESSED FOOD

EAT FROM THE EARTH WHEN POSSIBLE

2. INCREASE PROTEIN
3-4X 25-35GSERVINGS OF LEAN PROTEIN/DAY

3. CARB CHOICES
MAJORTY FROM COMPLEX CARBS & REDUCE FREQUENCY

OF SIMPLE CARBS

4. DO'NT SKIP HEALTHY FATS

THEY ARE ESSENTIAL FOR HORMONE REGULATION

5. INCREASE VEGEATABLE CONSUMPTION

FROM A VARIETY OF VEGETABLES.

6. CUT THE JUNK

AVOID OBVIOUS JUNK FOOD

7. STAY HYDRATED
REGULAR DRINKS OF WATER THROUGHOUT DAY

8. CONSISTENCY IS THE KING

CHOOSE A SUSTAINABLE WAY OF EATING & MANAGING

TOUGH TIMES IS KEY TO SUCCESS

9. CHOOSE KCAL BALANCE TO MATCH GOAL

KCAL DEFICIT TO LOSE A FAT AS PRIORTY
SMALL KCAL SURPLUS TO GAIN MUSCLE AS PRIORITY
KCAL IN = KCAL OUT CAN ACHIEVE SLOW MUSCLE GAIN

AND FAT LOSS (ESPECIALLY FOR BEGINNERS)

NUTRITION
PLAN E-BOOKS
 FAQ'S
WHAT EQUIPMENT DO I NEED?
1X ADJUSTABLE DUMBBELLS
(OR 1X HEAVIER + 1X LIGHTER PAIRS)

1X EXERCISE MAT (OR SOFTER SURFACE)

CAN I FOLLOW THIS FOR LONGER

THAN 6 WEEK?
YES YOU CAN STAY ON THIS PLAN FOR AS LONG AS

YOU LIKE PROVIDING YOU ARE GETTING A BENEFIT

HOW DO I MEASURE PROGRESS?

TAKE A PROGRESS PHOTO ON DAY 1 AND A NEW ONE
AT THE END OF EACH WEEK IN THE SAME SPOT TIME
OF DAY

WRITE DOWN DUMBBELLS USED FOR EACH

WORKOUT AND FOLLOW PROGRESSIVE OVERLOAD
PRINCIPLE BY GRADUALLY INCREASING KG USED
WHEN POSSIBLE

WHAT TO DO AFTER THE 6

WEEKS?
GO BACK TO MY CHANNEL TO FIND ANOTHER SERIES

OR WORKOUT TO TRY OR PURCHASE ONE MY 12

WEEK DUMBBELL PLAN E-BOOK THAT YOU CAN DO

AT THE HOME OR IN A COMMERCIAL GYM

DUMBBELL
PLAN E-BOOK
PERSONAL TRAINING