Measurements

Take your measurements: 

Chest, hips, waist, thighs, calves, biceps, butt

BEFORE PHOTOS

Take your before photos. 

Send photos & measurements to Brandon: tress.brandon@gmail.com.

Fill out the waiver and liability form in addition to the New Client Assessment if you have not participated in one of my programs previously.


DAY 1

Low Carb Day + Sprints

Eat less than 100G Net Carbs (Carbs minus Fiber).

 

10 minutes of Running or elliptical for warm-up

stretching (Quads & Hamstrings)

SPRINT build ups

Start at jog, build up to sprint in 20 yards: Repeat 3 times

DON'T BE A HERO TODAY!

SPRINTS

15 second sprints + 45 sec rest - Repeat 10 times

15 minutes of low intensity cardiO

Consider using a bike, treadmill, elliptical, stairmaster. Keep your heart rate in “fat burning zone.” (Maintain a conversational pace)


 
 

DAY 2

Low Carb + Sprints

Eat less than 100G Net Carbs (Carbs minus Fiber)

 

10 minutes of Running or elliptical for warm-up

stretching

SPRINTS

30 second sprints + 1 min rest - Repeat 6 times

Ideally on track, outside, on a field; OK on cardio machine.

leg circuit (3 times)

Air squats (20)

Lunges (20: 10 each side)

Step ups (20: 10 each side)

Squat Jumps (10)


 
 

DAY 3

Regular Calorie Day + Strength Training

Regular Calorie Guidelines: 50% carbs, 30% fats, 20% Protein.

 

5-10 minutes of Running or elliptical for warm-up

Do not push it or pre-exhaust your workout. If you push too hard for the cardio, you will not maximize your lifting workout.

Back

Complete 2 sets of 12 for each exercise with 60 seconds rest in between sets.

Pull Ups

Bent Over Row

Cable Row

Reverse Fly Machine

Face Pull

biceps

Complete 2 sets of 12 for each exercise with 60 seconds rest in between sets.

Seated Alternating Curl

Curl with EZ Bar

Hammer Curl

abs

Leg lifts: 3 sets of 20 with 30 seconds rest

Medicine Ball Twist: 2 sets of 30 sec

5-10 MINUTES OF Running, elliptical, OR bike TO COOL DOWN


 
 

DAY 4

Regular Calorie Day + Strength Training

Regular Calorie Guidelines: 50% carbs, 30% fats, 20% Protein.

 

5-10 minutes of Running or elliptical for warm-up

Do not push it or pre-exhaust your workout. If you push too hard for the cardio, you will not maximize your lifting workout.

chest

Complete 2 sets of 12 for each exercise with 60 seconds rest in between sets.

Dumbbell Chest Press

Incline Dumbbell Press

Incline DB Fly

Cable Fly

TRICEPS

Complete 2 sets of 12 for each exercise with 60 seconds rest in between sets.

Overhead tricep extension

Rope or straight bar pushdown

5-10 MINUTES OF elliptical, bike, or WALKING TO COOL DOWN


 
 

DAY 5

Low Carb + Active Recovery Day

Eat less than 100G Net Carbs (Carbs minus Fiber).

 

GUIDELINEs

  • Take the day off 
  • Consider a trip to the sauna 
  • OR 60 minutes of low intensity cardio. Walking, biking, swimming, elliptical, or an exercise of your choice. Keep your heart rate in the fat burning zone.

 
 

DAY 6

Training Day Calories + Leg Day

Training Calorie Guidelines: 50% carbs, 30% fats, 20% Protein. 

Enjoy some fun foods, but don't go over on calories!

 

5-10 minutes of Running or elliptical for warm-up

Do not push it or pre-exhaust your workout. If you push too hard for the cardio, you will not maximize your lifting workout.

legs

Squat (or Smith Machine Squat)

Set 1: 10 reps  |  Set 2: 8 reps  | Set 3: 6 reps  |  1 minute rest

Deadlift

Set 1: 10 reps  |  Set 2: 8 reps  | Set 3: 6 reps  |  1 minute rest

_____

Leg Curl  |  2 sets of 12  |  1 minute rest

Leg Extension  |  2 sets of 12  |  1 minute rest

Leg press

Set 1: 10 reps  |  Set 2: 8 reps  | Set 3: 6 reps  |  1 minute rest

_____

Calf Extensions on Leg Press Machine |  3 sets of 12  |  1 minute rest

Box Jumps or Tuck Jump |  3 sets of 6  |  30 second rest

10 MINUTES OF elliptical, bike, or WALKING TO COOL DOWN


 
 

DAY 7

Regular Calorie Day + Strength Training

Regular Calorie Guidelines: 50% carbs, 30% fats, 20% Protein.

 

5-10 minutes of Running or elliptical for warm-up

Do not push it or pre-exhaust your workout. If you push too hard for the cardio, you will not maximize your lifting workout.

shoulders

Overhead Press  |  3 sets of 12  |  1 minute rest

Side Raise  |  2 sets of 12  |  1 minute rest

Front Raise  |  2 sets of 10 |  1 minute rest

Burpees  |  2 sets of 10 |  1 minute rest

ABS

Leg raises  |  3 sets of 12  |  1 minute rest

Crunch on Stability Ball  |  3 sets of 12  |  1 minute rest

Push-Ups with Legs on Stability Ball  |  3 sets of 12  |  1 minute rest

5-10 MINUTES OF elliptical, bike, or WALKING TO COOL DOWN