Adv Dip Fit All Workout Routines

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ADVANCED DIPLOMA
IN
FITNESS
START A NEW CAREER IN FITNESS WITH THIS ADVANCED
DIPLOMA COURSE
ALL WORKOUT ROUTINES

AKASH SEHRAWAT, HHP, CPT

Copyright © 2018 by Fabulous Body, Inc.
All rights reserved.
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Published by Fabulous Body, Inc

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United States
For more information about Fabulous Body please visit fabulousbody.com

WELCOME
______________________________________________________________________________________

Most Common FBX Program Type For
Intermediate And Advanced Trainees:
Training 3 Times/Week
Where:

Workout [A] is Shoulder, Thighs and Calves
and is shown in the table below with red
tabs.
Workout [B] is Chest, Back and Arms and is

shown in the table below with grey tabs

Each workout will be performed every 4-5 days. Here’s how YOUR month will look like* :
MONDAY TUESDAY WEDNESDAY THRUSDAY FRIDAY SATURDAY SUNDAY
1 2 3 4 5 6 7
OFF DAYS OFF DAYS
8 9 10 11 12 13 14
15 16 17 18 19 20 21
22 23 24 25 26 27 28
29 30
* Alternatively one can perform their workouts on Tuesdays, Thursdays and Saturdays.

KEYNOTES
______________________________________________________________________________________

- Both workouts [A] and [B] occur 6 - When in gaining phase, the most
times in an average month for trainees. important variable for you to focus on is
progression in the amount of weight you
- For intermediate trainees, the total will be lifting for a rep range of 5 – 7.
volume for bigger body parts like Choose a weight where you can perform
shoulders, chest, and back averages 7 – 5 reps in correct form. Strive to increase
9 overload sets per week. For smaller the reps up to 7 with the same weight.
body parts like arms, etc., the average is Once you are able to perform 7 reps,
4 sets per week. For legs (thighs + increase the weight by 5 – 10 percent for
calves), the average is 9 sets per week. compound lifts and by 1 – 5 percent for
isolated lifts.
- For advanced trainees, the total
volume for bigger body parts like - In gaining phase, one should ideally
shoulders, chest, and back averages 10 – increase poundage for every workout. If
12 overload sets per week. For smaller for some reason you are not able to
body parts like arms, etc., the average is progress with weights, check your
6 sets per week. For legs (thighs + nutrition and the amount of sleep you are
calves), the average is 12 sets per week. getting. If all these variables are locked in
and optimal, start by reducing your

working sets from your isolated exercises. completing my 10,000 steps, which is
If even then you are not able to progress, more than enough for a light aerobic
try and reduce your workout frequency to workout. If I know I am progressing with
two times a week. Remember, muscles weights on my key compound exercises, I
are built only when you are progressing DO include HIIT sessions a few times a
with the amount of weight you lift. You week mainly via a swim, as I thoroughly
probably need more recovery time enjoy it.
between your workouts in order to come
back and give your best in every workout - One last tip for your gaining phase is
and therefore progress. the employment of rest - pause reps.
Especially with compound exercises, like
- In gaining phase, your rest interval squats, parallel-grip deadlifts, lat
between work sets will be at least 2 – 5
pulldown, etc., you can take a 1 – 2
minutes. You can take slightly a longer
rest when you are switching between second rest in between reps! This way of
muscle groups. working out was very common in the
- To save time, you can perform your Golden Era of Bodybuilding. However, I
HIIT after your workouts. Personally, cannot scientifically prove that rest -
during the gaining phase, sometimes I pause reps with deep breaths in between
simply skip HIITs, and instead focus on can enlarge your ribcage (I feel it has

mine) and trigger significant amount of staying in the 5 – 7 rep range for at
muscle growth. I am in experiment mode least 6 – 8 months in a year.
with this type of method, so I will not talk
about it explicitly before I have a 45+ inch - In cutting phase, by decreasing the
weight you are lifting (75 – 80 percent of
chest to prove this claim.
1RM), it’s easier to lower the rest interval
from 2 – 5 minutes to 1 – 2 minutes.
- When in cutting phase, you may - Make sure to include few sets of stiff-
choose to increase your rep range to 8 – leg deadlifts once every two weeks to
10. However this is an exception and give your lower back and your hamstrings
not a rule. As I have mentioned in the a good dose of training. Also do include
book, it’s not easy for many trainees to few sets of neck exercises after your
work with 5 – 7 reps throughout the year. workouts, at least once a week.
This heavy lifting (more than 80 percent
of your 1RM) takes a toll on your mental - Make sure you warm up until you
strength and therefore the variability of break into a light sweat before you begin
the cutting phase where you are lifting with your main workout. Use a cardio
with a rep range of 8 – 10 reps may work machine or perform calisthenics as a
wonders for most of us. Having said general warm-up. Specific warm-up
that, I would highly recommend

protocol is clearly explained in the main stretches. Make sure to include them at
book. least 2 -3 times a week.
- You can perform active stretches in - Lastly, don't forget to include the
between your sets. Foam rolling balance exercises, like single leg squat,
(myofascial release) should be performed etc. and movements in the frontal and
to clear any micro-adhesions in your transverse planes of motion as discussed
muscles, which is also wonderful for a in the book in these workouts every now
nice cool down along with your static and then.

INTERMEDIATE WORKOUTS
______________________________________________________________________________________

WORKOUT [A] : SHOULDERS/UPPER LEG/CALVES FBX—CUT
NAME: GOAL: SHED BODY FAT
FBX PROGRAM TYPE: 3 TIMES/WEEK LEVEL: 1 PHASE: INTERMEDIATE
WARM UP 5—10 min Choice of movement: Treadmill, Recumbent

Cycle or Calisthenics
BODY PART/EXERCISES SETS REPS TEMPO REST-INTERVAL NOTES

SHOULDER
STANDING OVERHEAD PRESS 3 8—10 2-1-3 1—2 MIN Military press is another name for overhead
[Dumbbells/Barbells] press, and is a more stricter version.
SEATED LATERAL RAISE 2 8—10 2-1-3 1—2 MIN

UPPER LEG
BARBELL SQUATS 3 12—15 Slow controlled 2 – 4 MIN If you don’t have a trap-bar in gym, go for Sumo
Deadlift.
(or)
Barbell squat= for person with short limbs vs
torso..people with short height (generally)
TRAP-BAR DEADLIFT/SUMO DEADLIFT Trap-bar/Sumo= for person with long limbs vs
torso..people who are tall (generally)
DUMBBELL FORWARD LUNGE 1 12—15 Slow controlled 2 – 4 MIN Alternating legs
CALVES
STANDING CALVE RAISE 2 10-12 2-1-3 1—2 MIN
UPPER-ABS
BASIC CRUNCH 2 10-12 Slow controlled 1—2 MIN
OBLIQUE CRUNCH 2 10-12 Slow controlled 1—2 MIN
CARDIO (As per FBX-program design) HIIT (15-20 min)
COOL-DOWN: Foam rolling Static Stretches

WORKOUT [B] : CHEST/BACK/ARMS FBX—CUT
WARM UP 5—10 min Choice of movement: Treadmill,

Recumbent Cycle or Calisthenics

CHEST
INCLINE DUMBBELL PRESS 3 8—10 2-1-3 1—2 MIN
DIPS 2 8—10 2-1-3 1—2 MIN If you are strong enough for dips, try
weighted dips
BACK
PULL UPS 3 8—10 2-1-3 1—2 MIN Use assisted pull-up machine, bands
or even a chair to assist with this one.
FRONT LAT PULLDOWN 2 8—10 2-1-3 1—2 MIN

ARMS
BARBELL CURL 3 8—10 2-1-3 1—2 MIN
SEATED SINGLE ARM TRICEPS EXT. 3 8—10 2-1-3 1—2 MIN
LOWER-ABS
LEG RAISE 2 10-12 Slow controlled 1—2 MIN
KNEE/HIP RAISE ON PARALLEL BAR 2 10-12 Slow controlled 1—2 MIN
COOL-DOWN Foam Rolling Static Stretches

WORKOUT [A] : SHOULDERS/UPPER LEG/CALVES FBX—GAIN
NAME: GOAL: BUILD LEAN MUSCLE


SHOULDER
SINGLE ARM LATERAL RAISE 3 5—7 2-0-2 2—4 MIN w/t dumbbells/cables
UPPER LEG
Deadlift.
(or)
DUMBBELL FORWARD LUNGE Alternating legs
CALVES
STANDING CALVE RAISE 2 8—10 2-1-3 1—2 MIN
UPPER-ABS

WORKOUT [B] : CHEST/BACK/ARMS FBX—GAIN


CHEST
weighted dips
BACK

ARMS
LOWER-ABS



SHOULDER
STANDING LATERAL RAISE 3 8—10 2-1-3 1—2 MIN

UPPER LEG
If you don’t have a trap-bar in gym, go for Sumo Deadlift.
BARBELL SQUATS 3 12—15 Slow controlled 2 – 4 MIN Barbell squat= for person with short limbs vs torso..people with
(or) short height (generally) Trap-bar/Sumo= for person with long
limbs vs torso..people who are tall (generally)
TRAP-BAR DEADLIFT/SUMO DEADLIFT
DUMBBELL FORWARD LUNGE 1 12—15 Slow controlled 2—4 MIN Alternating legs
CALVES
UPPER-ABS


CHEST
weighted dips
BACK

ARMS
LOWER-ABS



SHOULDER
STANDING ONE ARM LATERAL RAISE 3 5—7 2-0-2 2—4 MIN

UPPER LEG
limbs vs torso..people who are tall (generally)
TRAP-BAR DEADLIFT/SUMO DEADLIFT
CALVES
UPPER-ABS


CHEST
weighted dips
BACK

ARMS
LOWER-ABS

ADVANCED WORKOUTS
______________________________________________________________________________________

FBX PROGRAM TYPE: 3 TIMES/WEEK LEVEL: 1 PHASE: ADVANCED


SHOULDER

POSTERIOR RAISE 2 8—10 2-1-3 1—2 MIN
DUMBBELL SHRUGS 1 8—10 2-1-3 1—2 MIN
UPPER LEG
BARBELL SQUATS If you don’t have a trap-bar in gym, go for Sumo Deadlift.
4 12—15 Slow controlled 2 – 4 MIN Barbell squat= for person with short limbs vs torso..people with
TRAP-BAR DEADLIFT/SUMO DEADLIFT limbs vs torso..people who are tall (generally)
CALVES
STANDING CALVE RAISE 2 12—15 2-1-3 1—2 MIN Add another set if have weak calves
UPPER-ABS
CABLE CRUNCH 2 10-12 Slow controlled 1—2 MIN
TOE TOUCH 2 10-12 Slow controlled 1—2 MIN



CHEST
FLAT BARBELL PRESS 3 8—10 2-1-3 1—2 MIN If you are strong enough for dips, try
weighted dips
DIPS 2 8—10 2-1-3 1—2 MIN

BACK

CABLE ROW 2 8—10 2-1-3 1—2 MIN
ARMS
INCLINE DUMBBELL CURLS 2 8—10 2-1-3 1—2 MIN
TRICEPS PUSHDOWN 2 8—10 2-1-3 1—2 MIN
LOWER-ABS

LEG RAISE (w/t hip raise) 2 10-12 Slow controlled 1—2 MIN
HANGING LEG RAISE 2 10-12 Slow controlled 1—2 MIN



SHOULDER

UPPER LEG
CALVES
UPPER-ABS


CHEST
weighted dips
DIPS 2 5—7 2-0-2 2—4 MIN

BACK

CABLE ROW 2 5—7 2-0-2 2—4 MIN
ARMS
LOWER-ABS




SHOULDER

DUMBBELL SHRUGS 2 8—10 2-1-3 1—2 MIN
UPPER LEG
CALVES
SEATED CALVE RAISE 1 12—15 2-1-3 1—2 MIN

UPPER-ABS



CHEST
weighted dips
DIPS 2 8—10 2-1-3 1—2 MIN

CABLE CROSSOVER 2 8—10 2-1-3 1—2 MIN
BACK

CABLE ROW 2 8—10 2-1-3 1—2 MIN
ARMS

LOWER-ABS



SHOULDER

BARBELL SHRUGS 1 5—7 2-0-2 2—4 MIN
UPPER LEG
CALVES
SEATED CALVE RAISE 1 12—15 2-1-3 1—2 MIN

UPPER-ABS



CHEST
weighted dips
DIPS 2 5—7 2-0-2 2—4 MIN

CABLE CROSSOVER 1 5—7 2-0-2 2—4 MIN
BACK

CABLE ROW 3 5—7 2-0-2 2—4 MIN
ARMS

LOWER-ABS

FBX WORKOUTS
FOR
HARD GAINERS
AND
PEOPLE EXTREMELY PRESSED FOR TIME

With this type of FBX Program, the frequency
of the workouts is reduced from 3 times/
week to 2 times/week.
FULL BODY
FBX WORKOUTS
2 TIMES/WEEK

With this type of FBX program, you are training
your full body two times every week.
However, note that the overall volume of all
body parts are approximately the same as in the
previous program types.

INTERMEDIATE WORKOUTS
______________________________________________________________________________________

WORKOUT: FULL BODY ROUTINE FBX—CUT
FBX PROGRAM TYPE: 2 TIMES/WEEK LEVEL 1 PHASE: INTERMEDIATE
WARM-UP— 5 to 10 min of aerobic Choice of movement: Treadmill,

activity enough to break into a light Recumbent Cycle or Calisthenics
sweat.

SHOULDER
STANDING OVERHEAD PRESS 3 8—10 2-1-3 1—2 MIN Military press is another name for
[Dumbbells/Barbells] overhead press, and is a more
stricter version.

CHEST
INCLINE DUMBBELL BENCH PRESS 3 8—10 2-1-3 1—2 MIN
WEIGHTED CHEST DIPS 1 8—10 2-1-3 1—2 MIN
BACK
WEIGHED PULL-UPS 3 8—10 2-1-3 1—2 MIN
ARMS
BARBELL CURLS 2 8—10 2-1-3 1—2 MIN
SEATED TRICEPS PRESS 2 8—10 2-1-3 1—2 MIN
THIGHS

BARBELL SQUATS If you don’t have a trap-bar in gym, go for Sumo
3 12—15 Slow controlled 2 – 4 MIN Deadlift.
(or) Barbell squat= for person with short limbs vs
TRAP-BAR DEADLIFT/SUMO DEADLIFT torso..people with short height (generally) Trap-
bar/Sumo= for person with long limbs vs
ABDOMINALS
CARDIO (As per FBX-program design) HIIT (15-20 min) Time: 20 min

WORKOUT: FULL BODY ROUTINE FBX—GAIN
NAME: GOAL: BUILDING MUSCLE

sweat.

SHOULDER
stricter version.

CHEST
BACK
ARMS
THIGHS

ABDOMINALS


sweat.

SHOULDER
stricter version.

CHEST
BACK
ARMS
THIGHS

ABDOMINALS


sweat.

SHOULDER
stricter version.

CHEST
BACK
ARMS
THIGHS

ABDOMINALS

ADVANCED WORKOUTS
______________________________________________________________________________________

FBX PROGRAM TYPE: 2 TIMES/WEEK LEVEL 1 PHASE: ADVANCED

sweat.

SHOULDER
stricter version.

CHEST
BACK
ARMS
THIGHS

CALVES
UPPER-ABS


sweat.

SHOULDER
stricter version.

CHEST
BACK
ARMS
THIGHS

CALVES
ABDOMINALS
HANGING LEG RAISES 2 10-12 Slow controlled 1—2 MIN


sweat.

SHOULDER
stricter version.

CHEST
BACK
ARMS

THIGHS
If you don’t have a trap-bar in gym, go for Sumo
BARBELL SQUATS 3 12—15 Slow controlled 2 – 4 MIN Deadlift.
torso..people with short height (generally) Trap-
TRAP-BAR DEADLIFT/SUMO DEADLIFT bar/Sumo= for person with long limbs vs
CALVES
ABDOMINALS


sweat.

SHOULDER
stricter version.

CHEST
BACK
ARMS

THIGHS
If you don’t have a trap-bar in gym, go for Sumo
BARBELL SQUATS 3 8—10 Slow controlled 2 – 4 MIN Deadlift.
torso..people with short height (generally) Trap-
TRAP-BAR DEADLIFT/SUMO DEADLIFT bar/Sumo= for person with long limbs vs
DUMBBELL FORWARD LUNGE 3 8—10 Alternating legs

Slow controlled 2—4 MIN
CALVES
ABDOMINALS
HANGING LEG RAISES 2 10-12 Slow controlled 1—2 MIN

FULL BODY
FBX BEGINNERS WORKOUTS
3 TIMES/WEEK
With this type of FBX program, you are training

your full body three times every week.

The overall volume of all body parts will be on
the lower end of the continuum.
Beginner workouts are divided into two phases:
Phase 1: 0–3 months
Phase 2: 3—6 months

BEGINNERS WORKOUT FULL BODY ROUTINE
NAME: GOAL: SHED BODY FAT/BUILD LEAN MUSCLE
FBX PROGRAM TYPE: 3 TIMES/WEEK PHASE: 1 [0-3 MONTHS]

sweat.

SHOULDER
SEATED DUMBBELL OVERHEAD PRESS 1 12—15 2-1-3 1—2 MIN
CHEST
BACK
PULL-UPS 1 12—15 2-1-3 1—2 MIN
ARMS
SEATED ONE ARM TRICEPS EXTENSION 1 12—15 2-1-3 1—2 MIN
THIGHS
ABDOMINALS
BASIC CRUNCH 1 12—15 Slow controlled 1—2 MIN

FBX PROGRAM TYPE: 3 TIMES/WEEK PHASE: 1 [0-3 MONTHS]
KNEE/HIP RAISE ON PARALLEL BAR 1 12—15 Slow controlled 1—2 MIN

BEGINNERS WORKOUT FULL BODY ROUTINE
FBX PROGRAM TYPE: 3 TIMES/WEEK PHASE: 2 [3—6 MONTHS]

sweat.

SHOULDER
SEATED DUMBBELL OVERHEAD PRESS 2 10—12 2-1-3 1—2 MIN
CHEST
BACK
PULL-UPS 2 10—12 2-1-3 1—2 MIN
ARMS
SEATED ONE ARM TRICEPS EXTENSION 2 10—12 2-1-3 1—2 MIN
THIGHS
ABDOMINALS
BASIC CRUNCH 2 10—12 Slow controlled 1—2 MIN

FBX PROGRAM TYPE: 3 TIMES/WEEK PHASE: 2 [3—6 MONTHS]
KNEE/HIP RAISE ON PARALLEL BAR 2 12—15 Slow controlled 1—2 MIN

FBX WOMEN
_____________________________________________________

Workout [A] is Butts, Thighs and Calves and
is shown in the table below with Pink tabs.
Workout [B] is Shoulders, Chest, Back and

Arms and is shown in the table below with
Black tabs

Workout A: Will come every Monday and Friday whereas Workout B will come every
Wednesday. Here’s how YOUR month will look like* :
MONDAY TUESDAY WEDNESDAY THRUSDAY FRIDAY SATURDAY SUNDAY
1 2 3 4 5 6 7
OFF DAYS OFF DAYS
8 9 10 11 12 13 14
15 16 17 18 19 20 21
22 23 24 25 26 27 28
29 30

WORKOUT [A] : LOWER BODY: LEGS/BUTTS FBX—CUT


BUTTS
BARBELL HIP THRUST 3 8—10 2-1-3 1—2 MIN Military press is another name for overhead
press, and is a more stricter version.
UPPER LEG
(or) Deadlift.
DUMBBELL FORWARD LUNGE 2 12—15 Slow controlled 2 – 4 MIN Alternating legs
CALVES
STANDING CALVE RAISE 2 10-12 2-1-3 1—2 MIN
UPPER-ABS

WORKOUT [B] : UPPER BODY: SHOULDERS/CHEST/BACK/ARMS FBX—CUT


CHEST
weighted dips
BACK

ARMS
LOWER-ABS


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© 2018 Fabulous Body Inc-All Rights Reserved

ALL WORKOUT ROUTINES

© 2018 Fabulous Body Inc-All Rights Reserved

Published by Fabulous Body, Inc

For more information about Fabulous Body please visit fabulousbody.com

© 2018 Fabulous Body Inc-All Rights Reserved

© 2018 Fabulous Body Inc-All Rights Reserved

© 2018 Fabulous Body Inc-All Rights Reserved

Workout [B] is Chest, Back and Arms and is

© 2018 Fabulous Body Inc-All Rights Reserved

OFF DAYS OFF DAYS

© 2018 Fabulous Body Inc-All Rights Reserved

© 2018 Fabulous Body Inc-All Rights Reserved

© 2018 Fabulous Body Inc-All Rights Reserved

© 2018 Fabulous Body Inc-All Rights Reserved

© 2018 Fabulous Body Inc-All Rights Reserved

© 2018 Fabulous Body Inc-All Rights Reserved

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WARM UP 5—10 min Choice of movement: Treadmill, Recumbent

BODY PART/EXERCISES SETS REPS TEMPO REST-INTERVAL NOTES

SEATED LATERAL RAISE 2 8—10 2-1-3 1—2 MIN

DUMBBELL FORWARD LUNGE 1 12—15 Slow controlled 2 – 4 MIN Alternating legs

COOL-DOWN: Foam rolling Static Stretches

© 2018 Fabulous Body Inc-All Rights Reserved

WARM UP 5—10 min Choice of movement: Treadmill,

BODY PART/EXERCISES SETS REPS TEMPO REST-INTERVAL NOTES

FRONT LAT PULLDOWN 2 8—10 2-1-3 1—2 MIN

COOL-DOWN Foam Rolling Static Stretches

© 2018 Fabulous Body Inc-All Rights Reserved

WARM UP 5—10 min Choice of movement: Treadmill, Recumbent

BODY PART/EXERCISES SETS REPS TEMPO REST-INTERVAL NOTES

DUMBBELL FORWARD LUNGE Alternating legs

COOL-DOWN: Foam rolling Static Stretches

© 2018 Fabulous Body Inc-All Rights Reserved

WARM UP 5—10 min Choice of movement: Treadmill,

BODY PART/EXERCISES SETS REPS TEMPO REST-INTERVAL NOTES

FRONT LAT PULLDOWN 3 5—7 2-0-2 2—4 MIN

COOL-DOWN Foam Rolling Static Stretches

© 2018 Fabulous Body Inc-All Rights Reserved

WARM UP 5—10 min Choice of movement: Treadmill, Recumbent

BODY PART/EXERCISES SETS REPS TEMPO REST-INTERVAL NOTES

STANDING LATERAL RAISE 3 8—10 2-1-3 1—2 MIN

COOL-DOWN: Foam rolling Static Stretches

© 2018 Fabulous Body Inc-All Rights Reserved

BODY PART/EXERCISES SETS REPS TEMPO REST-INTERVAL NOTES

FRONT LAT PULLDOWN 3 8—10 2-1-3 1—2 MIN

COOL-DOWN Foam Rolling Static Stretches

© 2018 Fabulous Body Inc-All Rights Reserved

WARM UP 5—10 min Choice of movement: Treadmill, Recumbent

BODY PART/EXERCISES SETS REPS TEMPO REST-INTERVAL NOTES

STANDING ONE ARM LATERAL RAISE 3 5—7 2-0-2 2—4 MIN

COOL-DOWN: Foam rolling Static Stretches

© 2018 Fabulous Body Inc-All Rights Reserved

BODY PART/EXERCISES SETS REPS TEMPO REST-INTERVAL NOTES

FRONT LAT PULLDOWN 3 8—10 2-1-3 1—2 MIN

COOL-DOWN Foam Rolling Static Stretches

© 2018 Fabulous Body Inc-All Rights Reserved