DON’T FORGET

PART 2: TRAINING GUIDE

TO DOWNLOAD
THE NUTRITION
SECTION FOR A TOTAL
TRANSFORMATION!
CONTENTS
THREE WORKOUT ESSENTIALS

2
Warming Up, Lifting,
and Resting

WEEKS: 1–4

4
WEEKS: 5–8

20
WEEKS: 9–12

40
AT-HOME
WORKOUT OPTION

58
TRANSFORMATION
SUCCESS STORIES

64
Need motivation?
Hear from actual people who
took the challenge and succeeded!

A FINAL WORD
OF ENCOURAGEMENT

65

1
THREE WORKOUT ESSENTIALS:
WARMING UP, LIFTING, AND RESTING
WARMING UP: EASY DOES IT
Before you perform your first set, you need to warm up.
That’s because your muscles are like rubber bands. When
you exercise, you put tension on those rubber bands. The
tendons—the tissue that attaches the muscle to the bone—
are not as elastic as muscle. Tendon is like a nylon rope.
If your tendons and muscles are warmed up, they become
more elastic and forgiving of loads imposed upon them.
That’s what we’re trying to accomplish with a warm-up,
which is especially important on those cold days. The idea is
to heat up the muscles, so they become less prone to injury.
So before the first set, take the first exercise on your list for
that day, put on a much lighter weight than usual, pound
through a set or two, and really wake those muscles up. You
may even wish to warm up your body with five minutes of
calisthenics or stationary bike exercise. Now you’re ready for
the tough stuff.
RESTING: QUICK BREATHERS
Rest long enough in between sets of exercises to catch
your breath before you begin your next set. In general, you
should rest about one minute between sets of smaller body
parts like arms and abs; large muscle groups like the legs
may require two minutes or more. Don’t rest any longer
than you have to, but let your body tell you when the oxygen
debt has been cancelled and you’re ready for more. That’s
when your breathing has normalized.
You might also pick up a simple stopwatch and set it for one
2
LIFTING: STIMULATE, NOT ANNIHILATE
The first part of lifting a weight is choosing it. You don’t want
something too light, otherwise you won’t have a prayer in
reaching your growth threshold. Likewise, you don’t want
something that will pin you to the floor of the gym.
The ideal is to select a weight you can lift about 10 times. And
by the tenth time, it should be difficult to lift. Part of this is trial
and error; you’ll have to experiment to see how much you can
handle. But here’s the ideal lifting routine for each body part:
Each rep (that’s muscle-speak for “repetition”—one single
exercise movement) should take you one or two seconds to
lift, and then two or three seconds to return to the starting
position.
The idea is to keep tension on the muscle at all times. Try
to resist the urge to swing up and let momentum give you a
hand. At the same time, don’t let gravity help you bring the
weight down. A handy rule of thumb: pretend the weight is
an infant. You wouldn’t swing or throw a baby, would you?
(Then again, you wouldn’t bench press a baby, but let’s not
get into that.)
minute. That way, you can train yourself to reach the ideal—
one minute break between sets—before moving on to the
next one. A chronograph with an alarm works just as well, too.
These timers are especially handy if you meet someone in
the gym who’s chatty. “Whoops! There goes my timer! I’d love
to hear more about your company’s wild new spreadsheet
program, but I need to be getting to my next set.”
The break between exercises, by the way, should be however
long it takes you to set up the machine/weights for the next
exercise. The break between body parts can be three to five
minutes.
“DETERMINATION WILL GET YOU THROUGH THIS”

3
 WEEKS: 1-4
Welcome to the first four weeks of the
Lean Body Transformation Program.
®
The goal these weeks will be to prep
and prime the muscles for heavier
lifting in the weeks to come. First
choose a weight that will allow you to
perform 20 repetitions, with the last
few being difficult to complete. With the
higher repetitions required in this first
month, it will challenge your muscles
without lifting too much too soon.
Making progress is about progressive
resistance and gradually increasing
the weights. Be patient and trust the
process. It is recommended that you
keep a workout journal to track your
weights and repetitions from week to
week. Each workout should last about
last about 30 minutes depending
on your skill level in the gym. Note:
In week’s 3 & 4 you can increase to
70-80% of your maximum 1-rep weight.

DAILY TRAINING SCHEDULE

MONDAY LEGS

TUESDAY CHEST, TRICEPS & CARDIO

WEDNESDAY BACK & BICEPS

THURSDAY ABS & CARDIO

FRIDAY SHOULDERS

SATURDAY ABS & CARDIO

SUNDAY REST

4
 MONDAY:
LEGS
EXERCISE SETS REPS

LEG EXTENSION 3 20

SEATED LEG CURL 3 20

DUMBBELL STEP-UP 3 20 EACH LEG

DUMBBELL SQUAT 3 20

LYING LEG CURL 3 20

WALKING DUMBBELL LUNGE 3 20 EACH LEG

STANDING CALF RAISE 3 20

LEG EXTENSION
Start seated on the machine with back of the knees at the
edge of the seat and padding on the front of your ankles.
It’s important to make sure your hips, knees and ankles are
in line with each other. Engage quads and extend at the knee
bringing your feet up and in line with knees. Squeeze at the
top before slowly releasing back down into bottom position.

SEATED LEG CURL

Sit on the machine with your back against the back support
pad. Place the back of your lower leg on top of padded
lever just behind your ankles. Secure the lap pad against
the top of your thighs, just above the knees. Then grasp the
handles on the machine. Pull the machine lever as far as
possible to the back of your thighs by flexing at the knees.
Keep your torso stationary at all times. Hold the contracted
position for a second. Slowly breathe in as you return to the
starting position.
5
 DUMBBELL STEP-UP
Stand up straight, in front of the platform. Hold dumbbells
at your sides. Step up on the platform one leg at a time.
Perform the desired number of reps, then switch to the
other leg.

DUMBBELL SQUAT
In a standing position, legs shoulder-width apart, hold a
dumbbell in each hand (palms facing the side of your legs).
Keep your back straight and slowly lower your torso by
bending the knees as you maintain a straight posture with
the head up. Continue down until your thighs are parallel
to the floor. Exhale as you raise and straighten your legs
again returning to the starting position.

HELPFUL TIP

Before working out, you need to warm up. Your muscles are like
rubber bands. Once warmed up, they become elastic, and less prone to
rupturing. Tendons are the tissue that attaches muscles to your bones.
They are not as elastic as muscles. Tendons are more like a nylon rope.

Warm up with five minutes of calisthenics or cardio before exercising

with weights. Then, warm up with a lighter weight than usual on your
first exercise.
6
LYING LEG CURL
Adjust the machine lever on the leg curl machine so the pad of the lever sits on the back of your legs, just behind your ankles.
Keeping the torso flat on the bench, ensure your legs are fully stretched and grab the handles of the machine. Position your
toes straight. Curl your legs up as far as possible without lifting the upper legs from the pad. Once you hit the fully contracted
position, hold it for a second. Bring the legs back to the initial position.

WALKING DUMBBELL LUNGE

Starting with your feet together, take a dumbbell in each hand and
hold them at your sides, with your palms facing inwards. Taking a
long step forward and, landing heel-first, bend both knees so as to
lower your body toward to floor. Stop just short of your back knee
touching the ground. Push off and take another stride forward with
the opposite leg and descend into the lunge again.

STANDING CALF RAISE

Place your feet with the balls of your feet on a
small platform or step-up bench. Let your heels
travel towards the floor for a good stretch, then
press up onto your toes as high as possible and
repeat.

7
 TUESDAY:
CHEST, TRICEPS & CARDIO
EXERCISE SETS REPS

PUSH-UP 3 20

INCLINE DUMBBELL CHEST PRESS 3 20

DUMBBELL BENCH PRESS 3 20

FLAT BENCH DUMBBELL FLY 3 20

ROPE PUSHDOWN 3 20

TWO-HAND DUMBBELL EXTENSION 3 20

DIP 3 20

CARDIO: STAIR OR ELLIPTICAL INTERVAL 3O MINUTES

PUSH-UP
With your body parallel to the floor in push-up position, place your
hands slightly wider than shoulder-width apart. Keep your abs
locked on tight. Keeping your body rigid and your elbows close to
your sides, lower yourself down towards the floor, and then push
powerfully through your hands back to full-arm extension.

INCLINE DUMBBELL
CHEST PRESS
Lie back on an incline bench with
a dumbbell in each hand. From
the starting position with the
dumbbells parallel with your chest,
exhale as you push the dumbbells
up with your chest. Bring your
arms to a full extension and hold
for a second, then slowly lower
back to the starting position. Tip:
Lower the weights twice as slow as
raising them.

8
 DUMBBELL
BENCH PRESS
Lie flat on the bench holding
each dumbbell above you
at arm’s length. Keep your
head, torso and hips pressed
onto the bench. Keep your
back slightly arched. Slowly
bend your elbows and lower
the dumbbells to each side
of your chest. Pause, and
then straighten your elbows
to return the weights to
starting position.

FLAT BENCH DUMBBELL FLY

Lie flat on the bench and bring the
weights together above your chest,
palms facing each other. Maintain
a bend in your elbows as you arc
your arms out to the sides and
down, stretching the pectorals.
Pull the weights back to starting
position, in a hugging motion.

ROPE PUSHDOWN
Standing with your feet shoulder-
width apart and knees slightly
bent; grab the cable-pulley rope
attachment with an overhand grip.
Leaning slightly forward, position
your elbows close to your sides,
keeping a 90-degree angle between
the forearm and biceps. Press the
rope attachment down towards the
ground, flexing your triceps as you
go until your arms are fully extended.
Pause at the bottom and squeeze
your triceps before returning to the
starting position.

9
 TWO-HAND
DUMBBELL EXTENSION
Grab the dumbbell by overlapping your
hands around the handle, then press
overhead until your arms are fully
extended. Slowly lower the dumbbell
to the base of your neck and repeat.

HELPFUL TIP

When you work out,

don’t just go through
the motions, FEEL your
muscles moving the weight
in a deliberate fashion.
Stay focused on what your
muscles are doing.

DIP
Sit on the edge of a workout bench, with your hands gripping
the edge of the bench at shoulder width. Place your feet
together on the floor as far out as comfortable, then slide
your backside off the bench, supporting your weight with
your arms. Keeping your elbows locked, lower your body
until your upper arms are parallel to the floor. Then, push
yourself back up to the starting point.

CARDIO: STAIR OR ELLIPTICAL INTERVAL – 30 MINUTES

INTERVAL TRAINING – workouts in which you alternate periods of high-intensity
exercise with low-intensity recovery periods.

10
 WEDNESDAY:
BACK & BICEPS
EXERCISE SETS REPS

SEATED LAT PULLDOWN 3 20

SEATED CABLE ROW 3 20

ONE-ARM DUMBBELL ROW 3 20

CLOSE-GRIP V PULLDOWN 3 20

BODYWEIGHT BACK EXTENSION 3 20

STANDING CABLE CURL 3 20

PREACHER CURL 3 20

HAMMER CURL 3 20

SEATED LAT PULLDOWN

Starting in a stretched position, use a medium-
wide grip and pull down the bar to the top of
your chest with a slight arch in your back. Slowly
return bar to starting position. Stretch your back
muscles when your arms are extended. Keep the
exercise controlled and really focus on squeezing
your muscles throughout the entire movement.

SEATED CABLE ROW

Attach a V-handle to a low cable rowing machine. Sit down and grasp the handle with both hands. Keeping your torso straight,
back arched, and arms extended, slowly pull the V-handle to your abdomen, squeezing your shoulder blades together as you
do so. Once the handle reaches your body, slowly return to starting position. Resist the weight as you extend your arm back
to starting position and keep control of the cable for a slow return.
11
 ONE-ARM DUMBBELL ROW
Start on a flat bench with one hand on
the bench, the other hand holding the
dumbbell. Have one knee on the bench
under your hip and the other leg out to the
side. You want to keep your spine in a neutral
position. Hips and shoulders parallel to the
floor. With the hand holding the dumbbell,
let the shoulder blade stretch, and then pull
the shoulder blade back. Pull the arm back,
bringing your elbow to your side. Squeeze
before slowly lowering the dumbbell back
towards the floor.

CLOSE-GRIP V PULLDOWN
While sitting, grab the V-handle and
lean back slightly. Squeeze your lats
together as you pull the V-handle
towards your body until the elbows are
perpendicular with your torso, hold for
a second in the contracted position,
then slowly raise the bar back to the
starting position.

BODYWEIGHT BACK EXTENSION

Lie face down on a hyperextension
bench, tucking your ankles securely
under the footpads. Make sure you
have enough room for you to bend at
the waist without any restriction. Cross
your arms in front of you or behind
your head. Bend forward slowly at the
waist as far as you can while keeping
your back flat. Inhale as you perform
this movement. Keep moving forward
until you feel a nice stretch on the
hamstrings and you can no longer
keep going without a rounding of the
back.  Slowly raise your torso back to
the start position.

12
STANDING CABLE CURL
With your feet hip-to shoulder-width
apart, chest up and eyes focused
forward, attach a straight bar to a low
pulley. Keeping your body very close
to the bar, drag it upward towards
your chest. Lower with control back
to starting position.

PREACHER CURL
Take a seat at a preacher curl
machine and select your weight.
Place your upper arms on the
preacher pad and hold the
handles with an underhand grip.
Lift the handles towards your
chest and hold the contraction
at the top of the movement for
a short pause. Lower the weight
to the starting position in a slow
and controlled motion.

HAMMER CURL
Standing with your feet shoulder-width
apart, take a dumbbell in each hand. Arms
should be hanging down at your sides
with palms facing each other. Keeping
the upper arms stationary, and without
bending at the wrists, curl the dumbbells
up slowly towards your shoulders. Stop
when your forearms become parallel
with the floor. Lower the dumbbells
back down slowly, making sure to keep
the elbows stationary throughout the
movement.

13
 THURSDAY:
ABS & CARDIO
EXERCISE SETS REPS

LYING LEG RAISE 3 20

AB CRUNCH 3 20

AB SIDE TWIST 3 20

PLANK 3 30 SECONDS

CARDIO: STATIONARY BIKE INTERVALS 30 MINUTES

LYING LEG RAISE

Lie down with your hands by your side or grab at the end of the bench for
support. Slowly raise your legs to 90 degrees, contracting the abdominal
muscles and rolling your hips towards your chest. Return to starting
position under control.

ABDOMINAL CRUNCH
Lie face-up on the floor with
your knees bent and your feet
flat on the floor for stability.
Place both hands behind your
head to support your neck. As
you exhale, slowly use your
abdominals to curl yourself up,
closing the distance between
your pelvis and ribcage. Lower
yourself back to the ground
slowly.

14
AB SIDE TWIST
Sit on the floor with your feet flat on the floor and knees
bent. Keep your back flat and abs tight. Grab your dumbbell
or kettlebell. Lean back around 15 degrees and tighten
your core. Now, slowly lift your feet off the floor and raise
your calves until they are parallel to the floor. (Note: you
can wrap your legs for stability). Twist first to one side, then
back to the center.

PLANK
Get into a push-up position with your
forearms on the floor. Make sure your
body is straight from your heels to the
top of your head – don’t sag, pike at
the hips or drop your head. Tighten
your abs. Control the position using the
strength of your core and hold as long
as you can.

CARDIO: STATIONARY BIKE INTERVALS – 30 MINUTES

INTERVAL TRAINING – workouts in which you alternate periods of high-intensity
exercise with low-intensity recovery periods.

15
 FRIDAY:
SHOULDERS
EXERCISE SETS REPS

SEATED DUMBBELL PRESS 3 20

DUMBBELL SIDE LATERAL RAISE 3 20

CABLE FRONT RAISE 3 20

CABLE REAR DELT FLY 3 20

SHRUG 3 20

SEATED DUMBBELL PRESS

Sit with your back tucked firmly against
a backrest with your shoulders and
glutes making contact with the bench.
Take a dumbbell in each hand. Slowly
lift the dumbbells to shoulder height,
palms facing forward. Exhale as you
press the dumbbells overhead until
your arms are straight. Then, in a
controlled manner, bend your elbows
and lower the weight back down to
shoulder height.

DUMBBELL SIDE LATERAL RAISE

Stand with your torso upright and a
dumbbell in each hand held at arm’s
length. The elbows should be close
to the torso. The palms of the hands
should be facing your torso. Your feet
should be about shoulder-width apart.
Keeping your arms very slightly bent
and the torso stationary, lift the weights
out to your sides until they are about
shoulder level height while exhaling.
Feel the contraction for a second and
begin to lower the weights back down
to the starting position while inhaling.
16
CABLE FRONT RAISE
Stand with your back to the cable machine, and a d-handle attachment
set up on the low-pulley. Hold the d-handle down at your side, a slight
bend in the elbow. Slowly lift your arm forward until your hand reaches
shoulder level. Do not lock out the elbow. Control the pull of the weight
as you return slowly back to starting position.
SHRUG
Stand with a dumbbell on each hand (palms
facing your torso), arms extended on the
sides. Lift the dumbbells by elevating the
shoulders as high as possible while you
exhale. In a “I don’t know” type gesture. Hold
the contraction at the top for a second before
returning to the starting position.  Your arms
should remain extended at all times.

CABLE REAR DELT FLY

Place the pulleys on a low position below your knees and cross your
arms, grasping a handle with each hand. Your feet should be hip
distance apart with your knees slightly bent. Bend at the hips so you
are slightly leaning forward. Begin with the cables low and your arms
crossed. Raise your arms up until they reach shoulder level. Feel the
squeeze in your shoulders and back and return your arms back down
to the starting position in a slow, controlled motion.

17
 SATURDAY:
ABS & CARDIO
EXERCISE SETS REPS

LYING LEG RAISE 3 20

BENCH AB CRUNCH 3 20

AB SIDE TWIST 3 20

PLANK 3 30 SECONDS

CARDIO: INCLINE TREADMILL [medium stride] 30 MINUTES

LYING LEG RAISE

Lie down with your hands by your side or grab at the end of the bench for
support. Slowly raise your legs to 90 degrees, contracting the abdominal
muscles and rolling your hips towards your chest. Return to starting
position under control.

BENCH ABDOMINAL CRUNCH

Lie face-up on the floor with your legs
elevated on a bench. Place both hands
behind your head to support your neck.
As you exhale, slowly use your abdominals
to curl yourself up, closing the distance
between your pelvis and ribcage. Lower
yourself back to the ground slowly.

AB SIDE TWIST
Sit on the floor with your feet flat on the floor and knees
bent. Keep your back flat and abs tight. Grab your
dumbbell or kettlebell. Lean back around 15 degrees
and tighten your core. Now, slowly lift your feet off the
floor and raise your calves until they are parallel to the
floor. (Note: you can wrap your legs for stability). Twist
first to one side, then back to the center.

18
 PLANK
Get into a push-up position with your forearms
on the floor. Make sure your body is straight
from your heels to the top of your head – don’t
sag, pike at the hips or drop your head. Tighten
your abs. Control the position using the strength
of your core and hold as long as you can.

CARDIO: INCLINE TREADMILL – 30 MINUTES [medium stride]

SUNDAY:
REST
REST

CARDIO:
For the cardio sessions we recommend
any type of activity that gets your heart
rate in the range of 180 minus your
age. For example, if you’re 40 years of
age, your target heart rate would be
140 beats per minute.

This could be a traditional stair master

workout, a jog outside with your dog, or
swimming in a pool. The goal here is to
simply get our heart rate up and keep
it there for 20-40 minutes depending
on how much time we have and our
overall fitness goals.
19
 WEEKS: 5-8
As we finish up the first four weeks,
where the goal was to prep and
prime the muscles for heavier lifting,
I hope you stayed consistent and
you’re noticing improved strength
and endurance. As you push yourself
when possible to lift more, be sure
to never sacrifice form and keep the
movements slow and controlled.
When lifting to grow muscle, which
is so integral to reducing body fat, it
is often a good idea to have a friend
spot you so that you are able to safely
push your body to the next level. It is
also a good idea to track your training
weights and repetitions from week to
week. If you are working out at home
and only have a few sets of dumbbells,
you can increase the intensity by
slowing down repetitions during
the exercise and really focusing on
contracting your muscles throughout
the entire movement.

DAILY TRAINING SCHEDULE

MONDAY CHEST, TRICEPS & CARDIO

TUESDAY BACK & BICEPS

WEDNESDAY LEGS

THURSDAY SHOULDERS & CARDIO

FRIDAY ARMS

SATURDAY ABS & CARDIO

SUNDAY REST

20
 MONDAY:
CHEST, TRICEPS & CARDIO
EXERCISE SETS REPS

INCLINE BENCH PRESS 3 15, 12, 10

BENCH PRESS 3 15, 12, 10

INCLINE DUMBBELL CHEST FLY 3 15, 12, 10

DIP – WITH WEIGHT 3 15, 12, 10

ROPE PUSHDOWN 3 15, 12, 10

TRICEP KICKBACK 3 15, 12, 10

CARDIO – STATIONARY BIKE INTERVALS 3O MINUTES

INCLINE BENCH PRESS

Rest back on an incline bench. Take a
shoulder-width grip on the bar. Keep your
back slightly arched. Lower the bar to your
sternum. Maintain control and do not
bounce the bar off your chest. After touching
your chest with the bar, extend the elbows to
return the bar to the starting position.

BENCH PRESS
Lie flat on the bench holding
each dumbbell above you at
arm’s length. Keep your head,
torso and hips pressed onto the
bench. Keep your back slightly
arched. Slowly bend your elbows
and lower the dumbbells to
each side of your chest. Pause,
and then straighten your elbows
to return the weights to starting
position.

21
INCLINE DUMBBELL CHEST FLY
Lie on an incline bench and bring the weights
together above your chest, palms facing each
other. Maintain a bend in your elbows as you arc
your arms out to the side and down, stretching the
pectorals. Pull the weights back to starting position,
in a hugging motion.

DIP – WITH WEIGHT

Sit on the edge of a workout bench, placing a weight plate on your lap, with your hands gripping the edge of the bench
at shoulder width. Place your feet together on the floor as far out as comfortable, then slide your backside off the bench,
supporting your weight with your arms. Keeping your elbows locked, lower your body until your upper arms are parallel to the
floor. Then, push yourself back up to the starting point.

HELPFUL TIP

Once you start exercising a body part, rest only long enough in between
sets to catch your breath, and then begin your next set. That way, you
will maximally tax the muscle without exceeding your lung capacity.
You can rest 3 to 5 minutes in between body parts.

Don’t get distracted by talking with other gym goers for minutes at a
time. Keep a stopwatch with you, if necessary, to keep your rest periods
to a minimum and your tempo on track.
22
 Take about 1 to 2 seconds to lift the weights, then 2 to 3 seconds to
HELPFUL TIP return them to the starting position. The idea is to keep tension on the
muscle at all times. A handy rule of thumb is to pretend the weight is
an infant! Move it deliberately and slowly.

ROPE PUSHDOWN
Standing with your feet
shoulder-width apart and knees
slightly bent; grab the cable-
pulley rope attachment with an
overhand grip. Leaning slightly
forward, position your elbows
close to your sides, keeping a
90-degree angle between the
forearm and biceps. Press the
rope attachment down towards
the ground, flexing your triceps
as you go until your arms are
fully extended. Pause at the
bottom and squeeze your
triceps before returning to the
starting position.

Progress...
Not Perfection.

23
TRICEP KICKBACK
Hold a dumbbell in one hand while taking a split-stance position. Kneel on the bench with your opposite knee, place your
other hand on the bench for support, and lean forward. Keep your upper arm parallel to the floor and extend your elbow to
a full extension. Your upper arm should remain stationary during the movement. At the top of the movement, squeeze your
triceps to get the most out of the rep.

CARDIO: STATIONARY BIKE INTERVALS – 30 MINUTES

INTERVAL TRAINING – workouts in which you alternate periods of high-intensity
exercise with low-intensity recovery periods.

HELPFUL TIP

Performing cardio training alone cannot

give your body the muscle it needs in order
to burn fat more quickly. Be sure to include
weight training in your program, as it affects
your metabolism profoundly.

24
 TUESDAY:
BACK & BICEPS
EXERCISE SETS REPS
BENT OVER BARBELL ROW 3 15, 12, 10

ONE-ARM DUMBBELL ROW 3 15, 12, 10

SEATED CABLE ROW 3 15, 12, 10

SEATED LAT PULLDOWN 3 15, 12, 10

STANDING CABLE LAT PULLDOWN 3 15, 12, 10

SEATED ALTERNATING DUMBBELL CURL 3 15, 12, 10

HAMMER CURL 3 15, 12, 10

BARBELL CURL 3 15, 12, 10

BENT OVER BARBELL ROW

With an overhand grip, place your hands on
the barbell around shoulder-width apart.
Bend at a 45-degree angle from the waist,
letting the barbell sit just below the knees.
You can bend your knees slightly to remove
pressure from the lower back and hamstrings
if necessary. Keep your back arched.
Pull the weight towards your abdomen. Hold
the contraction for a count, and then slowly
return the weight to the starting position in a
controlled motion. The movement should be
smooth and not jerky.

ONE-ARM DUMBBELL ROW

Start on a flat bench with one hand on
the bench, the other hand holding the
dumbbell. Have one knee on the bench
under your hip and the other leg out to
the side. You want to keep your spine in
a neutral position. Hips and shoulders
parallel to the floor. With the hand holding
the dumbbell, let the shoulder blade
stretch, and then pull the shoulder blade
back. Pull the arm back, bringing your
elbow to your side. Squeeze before slowly
lowering the dumbbell back towards the
floor.
25
 SEATED CABLE ROW
Attach a V-handle to a low cable rowing machine. Sit down and grasp the handle with both hands. Keeping your torso straight,
back arched, and arms extended, slowly pull the V-handle to your abdomen, squeezing your shoulder blades together as you
do so. Once the handle reaches your body, slowly return to starting position. Resist the weight as you extend your arm back
to starting position and keep control of the cable for a slow return.

SEATED LAT PULLDOWN

Starting in a stretched position, use a
medium-wide grip and pull down the bar
to the top of your chest with a slight arch
in your back. Slowly return bar to starting
position. Stretch your back muscles when
your arms are extended. Keep the exercise
controlled and really focus on squeezing
your muscles throughout the entire
movement.

STANDING CABLE LAT PULLDOWN

Stand facing the cable machine and grasp the straight bar attachment with a shoulder-width (or slightly narrower) grip. Keeping your arms
fully extended, your hands should be around eye level in starting position. Keep your back arched during the entire motion. Activating
your lats, press the weight down so that the bar arcs down towards your upper thighs. Slowly return the bar to starting position, feeling
a stretch along your sides as you do so. Other than your arms, your body should remain stationary throughout the movement.

26
 SEATED ALTERNATING DUMBBELL CURL
Sit at the end of a flat bench with your feet firmly on the floor. Hold the
dumbbells with your palms facing in and your arms straight down at your
sides at arm’s length. Your feet should be about shoulder-width apart. While
holding the upper arm stationary, curl the weight as you rotate the palm of the
hands until they are facing forward. Continue alternating in this manner for the
recommended amount of repetitions.

HAMMER CURL
Standing with your feet shoulder-width
apart, take a dumbbell in each hand. Arms
should be hanging down at your sides with
palms facing each other. Keeping the upper
arms stationary, and without bending at the
wrists, curl the dumbbells up slowly towards
your shoulders. Stop when your forearms
become parallel with the floor. Lower the
dumbbells back down slowly, making sure
to keep the elbows stationary throughout
the movement.

27
BARBELL CURL
Take a shoulder-width grip on the bar.
With your feet hip-to-shoulder width
apart, chest up and eyes focused
forward, hold the bar in front of your
thighs. Curl the bar upward towards
your chest. Do not let the tension off
your biceps at the top position. Lower
with control back to starting position.

HELPFUL TIP

It helps to have a training partner.

Getting someone to help you cannot
only make your workouts smoother,
but can make you accountable, so that
you will show up and train. A good
training partner will also help you stay
motivated, and encourage you.
28
 WEDNESDAY:
LEGS
EXERCISE SETS REPS
DUMBBELL STEP-UP 3 15 EACH LEG

BARBELL BACK SQUAT 3 15, 12, 10

LEG PRESS 3 15, 12, 10

LYING LEG CURL 3 15, 12, 10

SEATED LEG EXTENSION 3 15, 12, 10

DUMBBELL STIFF-LEG DEAD LIFT 3 15, 12, 10

DUMBBELL WALKING LUNGE 3 15 EACH LEG

SEATED CALF RAISE 3 15, 12, 10

DUMBBELL STEP-UP
Stand up straight, in front of the platform. Hold dumbbells
at your sides. Step up on the platform one leg at a time.
Perform the desired number of reps, then switch to the
other leg.

BARBELL BACK SQUAT

Stand with the barbell across your shoulders, below your neck,
and your feet at shoulder-width, toes pointed out slightly. Keep
your chest high, and back slightly arched. Bend your knees and
hips as if sitting in a chair, until your hips drop below parallel
to the floor.
Reverse the motion by driving through your heels and pressing
your hips forward to return to the start position. Squeeze your
glutes at the top of the movement.
29
LEG PRESS
Sit down on the leg press machine and place your legs on the platform directly in front of you at a shoulder width foot stance.
Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are fully
extended in front of you. It is important that you do not lock your knees. Your torso and the legs should make a perfect 90-degree
angle. This will be your starting position. As you inhale, slowly lower the platform until your upper and lower legs make a 90-degree
angle. Pushing mainly with the heels of your feet and using the quadriceps go back to the starting position as you exhale.
Tip: Make sure to lock the safety pins properly once you begin. You do not want that platform falling on you fully loaded.

LEG EXTENSION
Start seated on the machine with back of the knees at the
edge of the seat and padding on the front of your ankles.
It’s important to make sure your hips, knees and ankles are
in line with each other. Engage quads and extend at the knee
bringing your feet up and in line with knees. Squeeze at the
top before slowly releasing back down into bottom position.

LYING LEG CURL

Adjust the machine lever on the leg curl machine so the
pad of the lever sits on the back of your legs, just behind
your ankles. Keeping the torso flat on the bench, ensure
your legs are fully stretched and grab the handles of the
machine. Position your toes straight. Curl your legs up as
far as possible without lifting the upper legs from the pad.
Once you hit the fully contracted position, hold it for a
second. Bring the legs back to the initial position.
30
 DUMBBELL STIFF-LEG DEAD LIFT
Stand with your chest out and shoulders back, maintaining a slight arch
in your lower back. Position your feet straight under you, about hip-width
apart, with a very slight bend in your knees. With a flat back, lean forward
from your hips, pushing them rearward as the dumbbells slide down toward
mid-shin level. Stop before your lower back starts to curve and rise back up,
pushing your hips forward as you exhale at the top.

WALKING DUMBBELL LUNGE

Starting with your feet together, take a dumbbell in each hand and
hold them at your sides, with your palms facing inwards. Taking a
long step forward and, landing heel-first, bend both knees so as to
lower your body toward to floor. Stop just short of your back knee
touching the ground. Push off and take another stride forward with
the opposite leg and descend into the lunge again.

SEATED CALF RAISE

Sit on the machine and place the ball
of your foot on the lower portion of
the platform provided, with the heels
hanging off. Place your lower thighs
under the lever pad and then place
your hands on top of the lever pad in
order to prevent it from slipping. Lift the
lever slightly by pushing your heels up
and release the safety bar. This is your
starting position. Slowly lower your
heels by bending at the ankles until
the calves are fully stretched. Inhale as
you perform this movement. Raise the
heels by extending the ankles as high
as possible. Hold the top contraction
for a second. Do not bounce at top or
bottom position.

31
 THURSDAY:
SHOULDERS & CARDIO
EXERCISE SETS REPS

CABLE REAR DELT FLY 3 15, 12, 10

DUMBBELL SIDE LATERAL RAISE 3 15, 12, 10

SEATED DUMBBELL PRESS 3 15, 12, 10

CABLE FRONT RAISE 3 15, 12, 10

MACHINE SHOULDER PRESS 3 15, 12, 10

SHRUG 3 15, 12, 10

CARDIO – STAIR OR ELLIPTICAL INTERVAL 30 MINUTES

CABLE REAR DELT FLY

Place the pulleys on a low position below
your knees and cross your arms, grasping a
handle with each hand. Your feet should be
hip distance apart with your knees slightly
bent. Bend at the hips so you are slightly
leaning forward. Begin with the cables low
and your arms crossed. Raise your arms
up until they reach shoulder level. Feel the
squeeze in your shoulders and back and
return your arms back down to the starting
position in a slow, controlled motion.

DUMBBELL SIDE LATERAL RAISE

Stand with your torso upright and a
dumbbell in each hand held at arm’s
length. The elbows should be close
to the torso. The palms of the hands
should be facing your torso. Your feet
should be about shoulder-width apart.
Keeping your arms very slightly bent
and the torso stationary, lift the weights
out to your sides until they are about
shoulder level height while exhaling.
Feel the contraction for a second and
begin to lower the weights back down
to the starting position while inhaling.
32
 SEATED DUMBBELL PRESS
Sit with your back tucked firmly against
a backrest with your shoulders and
glutes making contact with the bench.
Take a dumbbell in each hand. Slowly
lift the dumbbells to shoulder height,
palms facing forward. Exhale as you
press the dumbbells overhead until
your arms are straight. Then, in a
controlled manner, bend your elbows
and lower the weight back down to
shoulder height.

CABLE FRONT RAISE

Stand with your back to the cable machine,
and a d-handle attachment set up on the
low-pulley. Hold the d-handle down at your
side, a slight bend in the elbow. Slowly lift
your arm forward until your hand reaches
shoulder level. Do not lock out the elbow.
Control the pull of the weight as you return
slowly back to starting position.

HELPFUL TIP

If you have a setback on your training

program, whether it’s an injury, or a sickness
such as a cold, it doesn’t mean it’s the end
of the road. In fact failure can be the most
powerful weapon in your arsenal – setbacks
are just opportunities in disguise. Refocus,
work around the problem and get back into
the gym.
33
MACHINE
SHOULDER PRESS
Grab the handles so they are
shoulder height, or slightly
higher. Lift the handles as you
exhale and you extend the
arms fully. Hold the contraction
at the top of the movement
without locking out your
elbows, then lower the weight
back to the starting position.

SHRUG
Stand with a dumbbell on
each hand (palms facing your
torso), arms extended on the
sides. Lift the dumbbells by
elevating the shoulders as
high as possible while you
exhale. In a “I don’t know” type
gesture. Hold the contraction
at the top for a second before
returning to the starting
position.  Your arms should
remain extended at all times.

CARDIO: STAIR OR ELLIPTICAL INTERVAL – 30 MINUTES

INTERVAL TRAINING – workouts in which you alternate periods of high-intensity
exercise with low-intensity recovery periods.

34
 FRIDAY:
ARMS
EXERCISE SETS REPS

TRICEP KICKBACK 3 15, 12, 10

ROPE PUSHDOWN 3 15, 12, 10

SEATED OVERHEAD ROPE EXTENSION 3 15, 12, 10

HAMMER CURL 3 15, 12, 10

PREACHER CURL 3 15, 12, 10

SEATED ALTERNATE DUMBBELL CURL 3 15, 12, 10

TRICEP KICKBACK
Hold a dumbbell in one hand
while taking a split-stance
position. Kneel on the bench
with your opposite knee,
place your other hand on the
bench for support, and lean
forward. Keep your upper
arm parallel to the floor and
extend your elbow to a full
extension. Your upper arm
should remain stationary
during the movement. At
the top of the movement,
squeeze your triceps to get
the most out of the rep.

ROPE PUSHDOWN
Standing with your feet shoulder-
width apart and knees slightly
bent; grab the cable-pulley rope
attachment with an overhand grip.
Leaning slightly forward, position
your elbows close to your sides,
keeping a 90-degree angle between
the forearm and biceps. Press the
rope attachment down towards the
ground, flexing your triceps as you
go until your arms are fully extended.
Pause at the bottom and squeeze
your triceps before returning to the
starting position.

35
 SEATED OVERHEAD
ROPE EXTENSION
Connect a rope to a low pulley. Sit
back on inclined upright bench.
Grab the rope with both hands and
hold it overhead at full extension.
Keeping your arms close in beside
your head, lower the rope in an arc
behind your head until your triceps
are stretched. Return to starting
position, remembering to keep your
upper arms stationary throughout
the movement.

HAMMER CURL
Standing with your feet shoulder-width apart, take a dumbbell in each
HELPFUL TIP
hand. Arms should be hanging down at your sides with palms facing each
other. Keeping the upper arms stationary, and without bending at the
wrists, curl the dumbbells up slowly towards your shoulders. Stop when
your forearms become parallel with the floor. Lower the dumbbells back
Intensity is the amount of work
down slowly, making sure to keep the elbows stationary throughout the
movement. you perform in a given amount
of time. To increase intensity
you increase the amount of
work (amount of training
weight, reps and sets) or
decrease the time (rest periods
between sets) or ideally, both.
Training with intensity as a goal
will overload the muscle and
cause it to adapt.

36
PREACHER CURL
Take a seat at a preacher curl machine and select your weight. Place your upper arms on the preacher pad and hold the
handles with an underhand grip. Lift the handles towards your chest and hold the contraction at the top of the movement for
a short pause. Lower the weight to the starting position in a slow and controlled motion.

SEATED ALTERNATING DUMBBELL CURL

Sit at the end of a flat bench with your feet firmly on the floor. Hold the
dumbbells with your palms facing in and your arms straight down at your
sides at arm’s length. Your feet should be about shoulder-width apart. While
holding the upper arm stationary, curl the weight as you rotate the palm of the
hands until they are facing forward. Continue alternating in this manner for the
recommended amount of repetitions.

37
 SATURDAY:
ABS & CARDIO
EXERCISE SETS REPS

PLANK 3 45 SECONDS

HANGING LEG RAISE 3 15

KNEELING CABLE CRUNCH 3 15

BICYCLE KICK 3 15

CARDIO: INCLINE TREADMILL [medium stride] 30 MINUTES

PLANK
Get into a push-up position with your
forearms on the floor. Make sure your
body is straight from your heels to the
top of your head – don’t sag, pike at
the hips or drop your head. Tighten
your abs. Control the position using the
strength of your core and hold as long
as you can.

HANGING LEG RAISE

Hang from a chin-up bar.
With your legs bent at the
knees, exhale and raise
them until they are just
above parallel to the floor.
Keep your back rounded and
tilt your pelvis forward as
your abs contract. Think of
“rolling” yourself up. Repeat.

38
KNEELING CABLE CRUNCH
Attach the rope to the high pully. Grab onto the rope, kneel and position your wrists on either side of your head. Begin with
your hips back and slightly flexed. While keeping your hips stationary, blow the air out of your lungs, consciously flex your abs,
and roll your chest towards your pelvis. Crunch down until your elbows touch your thighs.

BICYCLE KICK
Lie face up and place your hands behind your head, supporting your neck with your fingers. Tighten your abs and have the
small of your back pushed hard against the floor. Lift your knees in toward your chest while lifting your shoulder blades off the
floor. Rotate to the right, bringing the left elbow towards the right knee as you extend the other leg into the air. Switch sides,
bringing the right elbow towards the left knee. Alternate each side in a bicycle pedaling motion.

CARDIO: SUNDAY:
INCLINE TREADMILL
– 30 MINUTES REST
[medium stride]

REST

39
 WEEKS: 9-12
You are entering into the third and
most challenging month of exercise.
Congratulations on how far you’ve
come! It’s time to give it your all for
this last month. Challenge yourself
to finish the full 12 week Lean Body ®
Transformation Program, as you will see
many of your best results during this
time. Your goal should be to get a little
better – to improve – with each passing
day. Remember that you are competing
with yourself. Your focus should be
on improvement, not perfection. It’s
OK to have a goal that’s difficult to
attain, but give yourself credit for the
improvements that you have made
from the beginning of the Lean Body®
Transformation Program 9 weeks ago.
You have become… a better YOU! Enjoy
this process and make a commitment
right now to finish. Once you have
finished the 12 week Lean Body®
program, we hope that you’ll keep up
your new exercise and nutrition habits.
These are positive habits that will keep
yielding benefits to you in terms of your
health, energy, weight and appearance.
Here’s to your success!

DAILY TRAINING SCHEDULE

MONDAY BACK

TUESDAY CHEST, ABS & CARDIO

WEDNESDAY LEGS

THURSDAY ARMS & CARDIO

FRIDAY SHOULDERS

SATURDAY LEGS, ABS & CARDIO

SUNDAY REST

40
 MONDAY:
BACK
EXERCISE SETS REPS

SEATED LAT PULLDOWN 3 12, 10, 8

BENT OVER BARBELL ROW 3 12, 10, 8

ONE-ARM DUMBBELL ROW 3 12, 10, 8

SEATED CABLE ROW 3 12, 10, 8

BARBELL DEAD LIFT 3 12, 10, 8

SEATED LAT PULLDOWN

Starting in a stretched position, use a medium-
wide grip and pull down the bar to the top of
your chest with a slight arch in your back. Slowly
return bar to starting position. Stretch your back
muscles when your arms are extended. Keep the
exercise controlled and really focus on squeezing
your muscles throughout the entire movement.

BENT OVER BARBELL ROW

With an overhand grip, place your hands
on the barbell around shoulder-width
apart. Bend at a 45-degree angle from the
waist, letting the barbell sit just below the
knees. You can bend your knees slightly to
remove pressure from the lower back and
hamstrings if necessary. Keep your back
arched.
Pull the weight towards your abdomen.
Hold the contraction for a count, and then
slowly return the weight to the starting
position in a controlled motion. The
movement should be smooth and not
jerky.

41
ONE-ARM DUMBBELL ROW
Start on a flat bench with one hand on the bench, the other hand holding the dumbbell. Have one knee on the bench under
your hip and the other leg out to the side. You want to keep your spine in a neutral position. Hips and shoulders parallel to the
floor. With the hand holding the dumbbell, let the shoulder blade stretch, and then pull the shoulder blade back. Pull the arm
back, bringing your elbow to your side. Squeeze before slowly lowering the dumbbell back towards the floor.

SEATED CABLE ROW

Attach a V-handle to a low cable rowing machine. Sit down and grasp the handle with both hands. Keeping your torso straight,
back arched, and arms extended, slowly pull the V-handle to your abdomen, squeezing your shoulder blades together as you
do so. Once the handle reaches your body, slowly return to starting position. Resist the weight as you extend your arm back
to starting position and keep control of the cable for a slow return.

42
BARBELL DEAD LIFT
Take an overhand grip just outside your hips on the bar and stand
with your chest out and shoulders back, maintaining a slight arch in
your lower back. Position your feet straight under you, about hip-
width apart, with a very slight bend in your knees. Lean forward from
your hips, pushing them rearward as the bar slides down toward
mid-shin level and your upper body is parallel to the floor, and stop
before your lower back starts to curve. Rise back up, pushing your
hips forward as you exhale at the top.

HELPFUL TIP

Drink as much water as you like in

between sets. It is important to stay
hydrated during your workout.
Stay away from sugary sports drinks
and juice during your workout.

43
 TUESDAY:
CHEST & ABS
EXERCISE SETS REPS

BENCH PRESS 3 12, 10, 8

INCLINE BENCH PRESS 3 12, 10, 8

INCLINE DUMBBELL CHEST FLY 3 12, 10, 8

PEC DECK 3 12, 10, 8

LYING LEG RAISE 3 20

KNEELING CABLE CRUNCH 3 20

AB CRUNCH 3 20

CARDIO – STATIONARY BIKE INTERVALS 3O MINUTES

BENCH PRESS
Lie flat on the bench holding each
dumbbell above you at arm’s
length. Keep your head, torso
and hips pressed onto the bench.
Keep your back slightly arched.
Slowly bend your elbows and
lower the dumbbells to each side
of your chest. Pause, and then
straighten your elbows to return
the weights to starting position.

INCLINE BENCH PRESS

Rest back on an incline bench. Take a
shoulder-width grip on the bar. Keep your
back slightly arched. Lower the bar to your
sternum. Maintain control and do not
bounce the bar off your chest. After touching
your chest with the bar, extend the elbows to
return the bar to the starting position.
44
INCLINE DUMBBELL CHEST FLY
Lie on an incline bench and bring the weights
together above your chest, palms facing each
other. Maintain a bend in your elbows as you arc
your arms out to the side and down, stretching the
pectorals. Pull the weights back to starting position,
in a hugging motion.

PEC DECK
Sit with your feet flat on the floor, grip
the handles and keep your arms parallel.
Elbows should be just behind the
shoulders but not overextended, while
your hips and shoulders should remain
in contact with the seat throughout the
movement. Arch your back slightly. Using
slow and controlled movements, draw
your arms together in front of your body,
exhaling as you do so. Pause in the peak
position and then slowly move the arms
back again.

LYING LEG RAISE

Lie down with your hands by your side or grab at the end of the bench for
support. Slowly raise your legs to 90 degrees, contracting the abdominal
muscles and rolling your hips towards your chest. Return to starting
position under control.

45
KNEELING CABLE CRUNCH
Attach the rope to the high pully. Grab onto the rope, kneel and position your wrists on either side of your head. Begin with
your hips back and slightly flexed. While keeping your hips stationary, blow the air out of your lungs, consciously flex your abs,
and roll your chest towards your pelvis. Crunch down until your elbows touch your thighs.

ABDOMINAL CRUNCH
Lie face-up on the floor with
your knees bent and your feet
flat on the floor for stability.
Place both hands behind your
head to support your neck. As
you exhale, slowly use your
abdominals to curl yourself up,
closing the distance between
your pelvis and ribcage. Lower
yourself back to the ground
slowly.

CARDIO: STATIONARY BIKE INTERVALS – 30 MINUTES

INTERVAL TRAINING – workouts in which you alternate periods of high-intensity
exercise with low-intensity recovery periods.

46
 WEDNESDAY:
LEGS
EXERCISE SETS REPS

WALKING DUMBBELL LUNGE 3 12, 10, 8

BARBELL FRONT SQUAT 3 12, 10, 8

LYING LEG CURL 3 12, 10, 8

LEG EXTENSION 3 12, 10, 8

DUMBBELL STIFF-LEG DEAD LIFT 3 12, 10, 8

STANDING CALF RAISE 3 12, 10, 8

WALKING DUMBBELL LUNGE

Starting with your feet together, take a dumbbell in each hand
and hold them at your sides, with your palms facing inwards.
Taking a long step forward and, landing heel-first, bend both
knees so as to lower your body toward to floor. Stop just short
of your back knee touching the ground. Push off and take
another stride forward with the opposite leg and descend into
the lunge again.

BARBELL FRONT SQUAT

Stand up straight with the bar across the front of your
shoulders and your feet just outside shoulder-width, toes
pointed out slightly. Keep your chest and back flat, eyes
focused forward. Palms should be facing up. With your abs
tight, bend your knees and hips as if sitting in a chair until
your thighs are parallel with the floor. Reverse the motion
by driving through your heels and pressing your hips
forward to return to the start position.
47
LYING LEG CURL
Adjust the machine lever on the leg curl machine so the pad of the lever sits on the back of your legs, just behind your ankles.
Keeping the torso flat on the bench, ensure your legs are fully stretched and grab the handles of the machine. Position your
toes straight. Curl your legs up as far as possible without lifting the upper legs from the pad. Once you hit the fully contracted
position, hold it for a second. Bring the legs back to the initial position.

LEG EXTENSION
Start seated on the machine with back
of the knees at the edge of the seat and
padding on the front of your ankles.
It’s important to make sure your hips, knees
and ankles are in line with each other. Engage
quads and extend at the knee bringing your
feet up and in line with knees. Squeeze at the
top before slowly releasing back down into
bottom position.

DUMBBELL STIFF-LEG DEAD LIFT

Stand with your chest out and shoulders back, maintaining a
slight arch in your lower back. Position your feet straight under
you, about hip-width apart, with a very slight bend in your
knees. With a flat back, lean forward from your hips, pushing
them rearward as the dumbbells slide down toward mid-shin
level. Stop before your lower back starts to curve and rise back
up, pushing your hips forward as you exhale at the top.
48
STANDING CALF RAISE
Place your feet with the balls of your feet on a small
platform or step-up bench. Let your heels travel
towards the floor for a good stretch, then press up
onto your toes as high as possible and repeat.
 THURSDAY:
ARMS & CARDIO
EXERCISE SETS REPS

BARBELL CURL 3 12, 10, 8

SEATED ALTERNATING DUMBBELL CURL 3 12, 10, 8

PREACHER CURL 3 12, 10, 8

ROPE PUSHDOWN 3 12, 10, 8

LYING DUMBBELL EXTENSION 3 12, 10, 8

DIP – WITH WEIGHT 3 12, 10, 8

CARDIO – INCLINE TREADMILL [medium stride] 30 MINUTES

BARBELL CURL
Take a shoulder-width grip on the bar.
With your feet hip-to-shoulder width
apart, chest up and eyes focused
forward, hold the bar in front of your
thighs. Curl the bar upward towards
your chest. Do not let the tension off
your biceps at the top position. Lower
with control back to starting position.

HELPFUL TIP

Use good exercise form when lifting to reduce the risk of injury
and to improve your results. If you have to swing a barbell or
dumbbells to get them up, you’re training too heavy.

49
 SEATED ALTERNATING DUMBBELL CURL
Sit at the end of a flat bench with your feet firmly on the floor. Hold the
dumbbells with your palms facing in and your arms straight down at your
sides at arm’s length. Your feet should be about shoulder-width apart. While
holding the upper arm stationary, curl the weight as you rotate the palm of the
hands until they are facing forward. Continue alternating in this manner for the
recommended amount of repetitions.

PREACHER CURL
Take a seat at a preacher curl machine and select your weight. Place your upper arms on the preacher pad and hold the
handles with an underhand grip. Lift the handles towards your chest and hold the contraction at the top of the movement for
a short pause. Lower the weight to the starting position in a slow and controlled motion.

50
 ROPE PUSHDOWN
Standing with your feet shoulder-
width apart and knees slightly
bent; grab the cable-pulley rope
attachment with an overhand grip.
Leaning slightly forward, position
your elbows close to your sides,
keeping a 90-degree angle between
the forearm and biceps. Press the
rope attachment down towards the
ground, flexing your triceps as you
go until your arms are fully extended.
Pause at the bottom and squeeze
your triceps before returning to the
starting position.

LYING DUMBBELL EXTENSION

Lie on a flat bench while holding two dumbbells directly above you, with your arms full extended. Your palms should be facing
in and the elbows should be tucked in. As you inhale, keep your upper arms stationary with your elbows in, slowly lower the
weight until the dumbbells are near your ears. While keeping the elbows in and the upper arms stationary, use the triceps to
bring the weight back up to the starting position as you exhale. Do not use too much weight. Sloppy form could cause elbow
or facial injury.

51
DIP – WITH WEIGHT
Sit on the edge of a workout bench, placing a weight plate on your lap, with your hands gripping the edge of the bench
at shoulder width. Place your feet together on the floor as far out as comfortable, then slide your backside off the bench,
supporting your weight with your arms. Keeping your elbows locked, lower your body until your upper arms are parallel to the
floor. Then, push yourself back up to the starting point.

CARDIO: INCLINE TREADMILL – 30 MINUTES [medium stride]

A good training partner will help you stay motivated.

52
 FRIDAY:
SHOULDERS
EXERCISE SETS REPS

DUMBBELL SIDE LATERAL RAISE 3 12, 10, 8

CABLE REAR DELT FLY 3 12, 10, 8

CABLE FRONTAL RAISE 3 12, 10, 8

SEATED DUMBBELL PRESS 3 12, 10, 8

SHRUG 3 12, 10, 8

DUMBBELL SIDE LATERAL RAISE

Stand with your torso upright and
a dumbbell in each hand held at
arm’s length. The elbows should be
close to the torso. The palms of the
hands should be facing your torso.
Your feet should be about shoulder-
width apart. Keeping your arms very
slightly bent and the torso stationary,
lift the weights out to your sides until
they are about shoulder level height
while exhaling. Feel the contraction
for a second and begin to lower the
weights back down to the starting
position while inhaling.

CABLE REAR DELT FLY

Place the pulleys on a low
position below your knees and
cross your arms, grasping a
handle with each hand. Your
feet should be hip distance
apart with your knees slightly
bent. Bend at the hips so you
are slightly leaning forward.
Begin with the cables low
and your arms crossed. Raise
your arms up until they reach
shoulder level. Feel the squeeze
in your shoulders and back and
return your arms back down to
the starting position in a slow,
controlled motion.

53
CABLE FRONT RAISE
Stand with your back to the cable machine,
and a d-handle attachment set up on the low-
pulley. Hold the d-handle down at your side,
a slight bend in the elbow. Slowly lift your arm
forward until your hand reaches shoulder
level. Do not lock out the elbow. Control the
pull of the weight as you return slowly back to
starting position.

SEATED DUMBBELL PRESS

Sit with your back tucked firmly against
a backrest with your shoulders and
glutes making contact with the bench.
Take a dumbbell in each hand. Slowly
lift the dumbbells to shoulder height,
palms facing forward. Exhale as you
press the dumbbells overhead until
your arms are straight. Then, in a
controlled manner, bend your elbows
and lower the weight back down to
shoulder height.

SHRUG
Stand with a dumbbell on each hand (palms
facing your torso), arms extended on the
sides. Lift the dumbbells by elevating the
shoulders as high as possible while you
exhale. In a “I don’t know” type gesture.
Hold the contraction at the top for a
second before returning to the starting
position.  Your arms should remain
extended at all times.

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 SATURDAY:
LEGS, ABS & CARDIO
SUPERSET THE FOLLOWING: REPS SUPERSET THE FOLLOWING: REPS

LUNGE 15 AB CRUNCH 30

BODYWEIGHT SQUAT 20 PLANK [seconds] 30 3x

BOX JUMP 15
4x LYING LEG RAISE 15

JUMPING JACKS 20

A superset is simply performing one set of two or more different exercises sequentially, with little to no rest in between. For example, you might
perform a set of leg extensions; and immediately follow it with a set of leg presses. That completes a “superset of leg extension and leg press”.

EXERCISE DURATION

CARDIO: STAIR OR ELLIPTICAL INTERVAL 30 MINUTES

LUNGE
Stand with your feet just beyond shoulder-width. Take a step
forward with one foot while moving one foot back slightly. You’ll
remain in that position for all reps on each leg. Bend both knees
to lower yourself, making sure your front knee doesn’t go beyond
your toes. Stop just short of your rear knee touching the floor and
reverse direction, driving through the heel of your forward foot to
return to starting position. Once you complete all reps with that leg
forward, switch legs and repeat on the other side.

BODYWEIGHT SQUAT
Stand with your feet just beyond shoulder-width, toes
pointed out slightly. Keep your chest and back flat,
eyes focused forward. With your abs tight, bend your
knees and hips as if sitting in a chair until your thighs
are parallel with the floor. Reverse the motion by driving
through your heels and pressing your hips forward to
return to the start position.
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 BOX JUMP
Stand in front of the platform. Squat into start position.
Jump from 90-degree squat position, extending your
hips and swinging your arms to generate momentum.
Push your feet off the floor and launch yourself up
onto the box.

JUMPING JACKS
Stand with your feet together, knees slightly bent,
and arms to sides. Jump while raising your arms and
separating your legs to the sides. Land on your forefeet
with legs apart and arms overhead, then jump again
while lowering arms and returning legs to midline. This
exercise looks like “windmill” motion.

ABDOMINAL CRUNCH
Lie face-up on the floor with
your knees bent and your feet
flat on the floor for stability.
Place both hands behind your
head to support your neck. As
you exhale, slowly use your
abdominals to curl yourself up,
closing the distance between
your pelvis and ribcage. Lower
yourself back to the ground
slowly.
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PLANK
Get into a push-up position with your
forearms on the floor. Make sure your
body is straight from your heels to the
top of your head – don’t sag, pike at
the hips or drop your head. Tighten
your abs. Control the position using the
strength of your core and hold as long
as you can.

LYING LEG RAISE

Lie down with your hands by your side or grab at the end of the bench for
support. Slowly raise your legs to 90 degrees, contracting the abdominal
muscles and rolling your hips towards your chest. Return to starting
position under control.

CARDIO: STAIR OR ELLIPTICAL INTERVAL – 30 MINUTES

INTERVAL TRAINING – workouts in which you alternate periods of high-intensity
exercise with low-intensity recovery periods.

SUNDAY:
REST
REST

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AT-HOME
WORKOUT OPTION
This workout is an interval training program you can do
at home or when you don’t have access to weights. The
purpose is to stimulate both our aerobic and anaerobic
energy pathways. Essentially we’re trying to combine the
benefits of both a traditional cardio workout like jogging,
with the benefits of a traditional weightlifting program.
Through combining traditional bodyweight workouts
such as push-ups, lunges, and squats with higher volume
repetitions and minimal rest periods (40-60 seconds) we’ll
be providing our bodies the best opportunity to burn excess
body fat while stimulating lean muscular development.
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In order to optimize both of these benefits we must keep a
close eye on our rest period duration. Now when we start
working out it’s going to be easier to only rest 40 seconds
because we are full of energy. By the time we get through
the third round of this exercise program, it will likely become
more difficult. So be mindful of your body, all we ask is that
you try your best. If by round 3 you feel taking a longer
break is what you need, then do so. But remember doing a
little more and a little better each and every time is how we
earn our results.
So here’s how we’d like you to complete the workout.
After you’ve completed your first set of jumping jacks, rest
40-60 seconds, or as long as it takes for you to catch your
breath, but no longer. Then jump right into workout #2
which is bodyweight squats. After you’ve completed your
bodyweight squats we’d like you to rest again for the same
length of time followed by the third exercise, push-ups. The
idea here is to perform each workout in succession. Once
you’ve completed all 6 exercises back to back, please start
back at the top of the order. Our initial goal is to complete
at least 3 full rounds or 18 exercises in a single workout
session.
You’ll also notice that we provide various rep ranges for each
exercise as well. This adds another level of customization,
meaning this program is well suited for everyone no matter
where you’re starting from in your fitness journey. If you’re
unable to reach the lower end of the rep range – no
problem, just take a short breather, and do your best to
complete the minimum amount of reps. Be sure to turn on
your favorite pump-up music jams and get after it! We have
everything to gain and nothing to lose.

OUR GOAL IS TO COMPLETE THIS EXERCISE PROGRAM 4 TO 5 TIMES PER WEEK

EXERCISE REPS REST

JUMPING JACKS 20-50 40-60 seconds

BODYWEIGHT SQUAT 10-30 40-60 seconds

PUSH-UP 10-25 40-60 seconds

LUNGE 10-20 each side 10-15

PLANK 20-60 second hold 40-60 seconds

AB CRUNCH 12-30 40-60 seconds

*Workouts don’t need to include weights or numerous exercise variations to see results. Results are earned through consistency. Our diet holds the power to our
results, our exercises merely shape our muscles, we must fuel the body with the right nutrition if we hope to see results.

59
JUMPING JACKS
Stand with your feet together, knees slightly bent, and arms to
sides. Jump while raising your arms and separating your legs
to the sides. Land on your forefeet with legs apart and arms
overhead, then jump again while lowering arms and returning
legs to midline. This exercise looks like “windmill” motion.

BODYWEIGHT SQUAT
Stand with your feet just beyond shoulder-
width, toes pointed out slightly. Keep your
chest and back flat, eyes focused forward.
With your abs tight, bend your knees and
hips as if sitting in a chair until your thighs
are parallel with the floor. Reverse the
motion by driving through your heels and
pressing your hips forward to return to the
start position.

PUSH-UP
With your body parallel to the floor in push-
up position, place your hands slightly wider
than shoulder-width apart. Keep your abs
locked on tight. Keeping your body rigid
and your elbows close to your sides, lower
yourself down towards the floor, and then
push powerfully through your hands back
to full-arm extension.

60
 LUNGE
Stand with your feet just beyond shoulder-width. Take a step
forward with one foot while moving one foot back slightly. You’ll
remain in that position for all reps on each leg. Bend both knees
to lower yourself, making sure your front knee doesn’t go beyond
your toes. Stop just short of your rear knee touching the floor and
reverse direction, driving through the heel of your forward foot to
return to starting position. Once you complete all reps with that leg
forward, switch legs and repeat on the other side.

PLANK
Get into a push-up position with your
forearms on the floor. Make sure your
body is straight from your heels to the
top of your head – don’t sag, pike at
the hips or drop your head. Tighten
your abs. Control the position using the
strength of your core and hold as long
as you can.

ABDOMINAL CRUNCH
Lie face-up on the floor with
your knees bent and your feet
flat on the floor for stability.
Place both hands behind your
head to support your neck. As
you exhale, slowly use your
abdominals to curl yourself up,
closing the distance between
your pelvis and ribcage. Lower
yourself back to the ground
slowly.

61
“DON’T STOP UNTIL YOU’RE PROUD!”

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TOTAL TRANSFORMATION
BROCK TIDWELL
BROCK LOST 20LBS AND DROPPED 8% BODY FAT
I want to encourage all people around me
and help others bring out the best in them by
offering a lifestyle that will help them through
all aspects of life.

I lost my mother to cancer eight years ago and

I want to give people more quality time with
each other. This in itself is rewarding enough.

I realize there is no price tag on life. And, I

want to give my wife and children as may days
in life that I can.

We must fight “tooth and nail” to prime our-

selves with the knowledge and determination
to take on everything life throws our way.

For me it goes beyond the before and after

pictures, and losing X amount of weight or
making gains.

It’s all the little things in between that aren’t

pictured. I gave this challenge my everything. I
gave it two-a-days, everyday without fail in the
gym. I gave it Wednesday and Sunday meal
preps, counting macros and weighing what
seems like tons of chicken breast and broccoli.

I gave it load after load of only workout clothes

in the washer and dryer. I gave it a pair of
destroyed earphones, and a handful of Icy Hot
patches just to ease the pain.

I gave so much, and gained a hundred times

more. And, I would do it all over again, just to
continue to grow as a person.
MIKE KLAMUT
MIKE LOST 26 POUNDS AND DROPPED 6.4% BODY FAT
63
GET INSPIRED
JEFF HANSEN
JEFF LOST 30LBS AND DROPPED TO 6% BODY FAT
I attend a fairly small church! I go to an 8 am
service and workout after teaching Sunday
school to our elementary school kids. The kids
lift me up mentally and spiritually. One Sunday,
my pastor told me: See what an amazing
impact you are having on the congregation.

Life is good! I weighed in at 179 today. I was

310 when I began this journey early in 2015.

I can’t believe I am wearing 30 waist jeans

today. It’s all a blessing, a miracle AND some
hard work. Thanks for your support.

This story would not have been possible with

Sage Northcutt, the entire Labrada team and
the good Lord’s constant prodding.

Getting on the scale every morning and

watching the numbers go down was great
motivation to stick with the program.

In the beginning, the cravings were very strong

for sweets. But I stuck to it and did not have
one sip of alcohol, one crumb of bread, nor a
piece of sweets. 

I have stuck to the program through my

16th wedding anniversary, both children’s
birthdays, Valentine’s day, 4-day vacation, and
the toughest of all, Easter. 

Looking and feeling amazing is a great reward,

but winning the Lean Body Challenge would
be the icing on the cake! (Which I haven’t had
in 3 months! LOL)

TREI MASSEY
SINCE 2015, TREI HAS LOST OVER 130LBS
64
A FINAL WORD
OF ENCOURAGEMENT
Remember, this program is all about progress,
not perfection. The goal is for you to make
gradual lifestyle changes that will help you get
into better physical shape and health. Day by
day, week by week, one “step” at a time, keep
making progress.

Take action by starting your

Lean Body® Transformation today!

Good Luck!
Yours in Health,

Lee Labrada

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