ONLINE COACHING WITH VM

PERSONALIZED TRAINING PROGRAM

Phase II
Goal: Fat Loss/Muscular
Activity Level: Intense
Medical Conditions: None
Frequency: 5 Days

MONDAY: Push Day

Warm-up: 5 mins on machine of your choice Flexibility: 5 mins of dynamic stretching
Resistance training exercise Reps Sets Rest
1. Incline BB Press 12 4 60 seconds
2. Flat Bench DB Chest Press 12 4 60 seconds
3. Pec Dec Flys Superset w/ Sven Press 12 4 60 seconds
4. Machine Shoulder Press *Heavy 8-8-6-6 4 60 seconds
5. Front Raises superset w/ Side Laterals 12 4 60 seconds
6. Push Downs Superset w/ KickBacks 12 4 60 seconds
7. Skullcrushers w/ Ez Bar *Incline Bench 8-8-6-6 4 60 seconds
8. Bench Dips *Weighted Failure 2 60 seconds
Cardio: 30 mins LISS - cycle - level 7 Flexibility:

TUESDAY: Pull Day

Warm-up: 5 mins on machine of your choice Flexibility: 5 mins of dynamic stretching
Resistance training exercise Reps Sets Rest
1. Lat Pull Downs 16 4 60 seconds
2. DB Rows on Incline Bench 8 4 60 seconds
3. Close Grip Chin Ups Training To Failure 4 60 seconds
4. Seated Rows *go heavy, all out* 8 4 60 seconds
5. Barbell Shrugs Superset w/ DB Shrugs 8 4 60 seconds
6. CrossBody Hammer Curls 10 5 60 seconds
7. Alternate DB Curls *Seated 8 5 60 seconds
8. Ruhl Curls Failure 2 60 seconds
Cardio: 15 mins HIIT sprints - Treadmill Flexibility:

Wednesday: Rest
Warm-up: Flexibility:
Resistance training exercise Reps Sets Rest

Flexibility:

Thursday: Leg Day

Warm-up: 5 mins on machine of your choice Flexibility: 5 mins of dynamic stretching
Resistance training exercise Reps Sets Rest
1. BB Squats *pause at bottom 6-6-6-6 4 60 seconds
2. Hip Thrusts 8 5 60 seconds
3. Leg Extension *Controlled Reps 15 3 60 seconds
4. Romanian Deadlift 15 3 60 seconds
5. Leg Curl Superset w/ Free Squats 8 3 45 seconds
6. Standing Calf Raises 10 4 30 seconds
7. Donkey Calf Raises 10 4 30 seconds
Flexibility:

Friday: Same as Monday #Pushday

Warm-up: 5 mins on machine of your choice Flexibility: 5 mins of dynamic stretching
Resistance training exercise Reps Sets Rest

Flexibility:

Saturday: Same as Tuesday #Pullday

Warm-up: 5 mins on machine of your choice Flexibility: 5 mins of dynamic stretching
Resistance training exercise Reps Sets Rest

Cardio: Flexibility:

Sunday: Rest Day

Warm-up: Flexibility:
Resistance training exercise Reps Sets Rest
Flexibility: