HOW TO

BUILD
YOUR
OWN
WORKOUTS
Making your body a toned, lean, machine

BY DEREK STARK
HAVE YOU EVER
BEEN STUCK FOR
WORKOUT IDEAS?
WE'VE ALL BEEN THERE: YOU ARRIVE AT THE GYM
AFTER FOUR MONTHS AND HAVE NO IDEA WHAT TO
DO, OR IT'S YOUR FIRST TIME THERE.

THIS 'HOW TO BUILD YOUR OWN WORKOUT' GUIDE

WILL GIVE YOU COMPLETE CONFIDENCE THE NEXT
TIME YOU WALK INTO THE GYM AND WILL SHOW
YOU A TRAINING STYLE THAT ALL OF OUR CLIENTS
USE TO ACHIEVE FANTASTIC RESULTS.

HERE'S A TIP TO GET STARTED:

PICK 2 EXERCISES FROM EACH PAGE TO BUILD

YOURFULL BODY WORKOUT

FOR EXAMPLE, FOR A FULL BODY WORKOUT YOU

COULD TRY:

PUSH EXERCISE: PULL EXERCISE:

1.BENCH PRESS 1.LAT PULLDOWNS
2.LATERAL RAISES 2. DUMBBELL CURLS

LEGS EXERCISE:
1. GOBLET SQUATS
2. GLUTE BRIDGES
 PUSH DAY EXERCISES

'PUSH' EXERCISE TARGETS ALL OF THE UPPER BODY

PUSHING MUSCLES, INCLUDING THE CHEST,
SHOULDERS, AND TRICEPS.

Bench press
Incline press

Tricep dips

Military press

Chest fly

Lateral raise

Front raise

Trciep pushdown
Bench press
Close grip bench
press

Arnold press
CHOOSE 2 FROM THE LIST OF
EXERCISES AND START WITH 3 Push up
SETS OF 10-12 REPS USING A
WEIGHT THAT IS CHALLENGING
FOR YOUR TARGET NUMBER OF
REPS
 PULL DAY EXERCISES

'PULL' EXERCISE TARGETS ALL OF THE UPPER BODY

PUSHING MUSCLES, INCLUDING THE UPPER AND
LOWER BACK AND BICEPS.

Bent over row

Lat pull down

Seated row

Pull/chin up

Hammer curls

Preacher curls

Back Extension

Wide row

Close grip pull

Bent over row
down

T bar row
CHOOSE 2 FROM THE LIST OF
EXERCISES AND START WITH 3
SETS OF 10-12 REPS USING A
WEIGHT THAT IS CHALLENGING
FOR YOUR TARGET NUMBER OF
REPS
 LEG DAY EXERCISES

'LEG' EXERCISES ARE AN IMPORTANT PART OF A WELL-

ROUNDED FITNESS ROUTINE THAT BUILDS STRENGTH,
SPEED, AND STABILITY. LOWER BODY EXERCISES LAY
A SOLID FOUNDATION.

Squats
Deadlifts

Glute brdige

Lunge

Leg press

Leg curls

Leg extensions

Step up

Split squat

Lunge Hip thrust

CHOOSE 2 FROM THE LIST OF

EXERCISES AND START WITH 3
SETS OF 10-12 REPS USING A
WEIGHT THAT IS CHALLENGING
FOR YOUR TARGET NUMBER OF
REPS
MASTER THE BASICS

THIS IS NOT THE KEY TO SUCCESS, BUT IT IS A GOOD

PLACE TO START, SO BEGIN BY PLANNING 2-3
DIFFERENT WORKOUTS FOR THE NEXT FOUR WEEKS
AND LET ME KNOW HOW YOU GO.

BACK UP THIS TRAINING WITH A SPECIFIC NUTRITION

PLAN FOR YOUR GOALS, AND YOU'LL UNDOUBTEDLY
SEE GREAT RESULTS.

WE CAN'T OUT-TRAIN A BAD DIET, SO GIVE YOURSELF

A CHANCE AND BEGIN EATING FOR YOUR GOALS.

LAST BUT NOT LEAST, PLEASE TRACK YOUR

WORKOUTS. THIS IS CRITICAL FOR TRACKING YOUR
PROGRESS AND DRIVING MOTIVATION.

CHECK OUT OURSUCCESS STORIES ON OUR WEBSITE

FROM BUSY EXECUTIVES LIKE YOU!
CONTACT &
SERVICES
Leadership Fitness Pro™ a health and
lifestyle coaching company that operates
online. We specialize in assisting fathers
by giving them the knowledge and
experience they need to develop high-
performance habits that will change their
life.

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