DIET PRO™ WORKOUT WITH ANNA & MARTIN

Planning on using the new upgraded DIET PRO™ MEAL to boost your 2016 weight loss results? Then check out these weights and cardio workouts from SCI-MX athletes Martin Silva and Anna Churakova...

These workouts are ideal to stack with DIET PRO™ MEAL which now contains 100% extra CLA, 7% more green tea, 9 extra vitamins plus 25g protein per serving!

MARTIN'S DIET PRO™ WEIGHT TRAINING PLAN

Heavy resistance to develop/retain lean muscle – plus higher reps and shorter rest intervals for GH release:

SESSION 1: UPPER BODY

1. BENCH PRESS

SET 1 = 6-8 reps (rest 2 mins)
SET 2 = 8-10 reps (rest 2 mins)
SET 3 = 8-12 reps (rest 1 minute)
SET 4 = 10-12 reps (rest 1 minute whilst switching exercises)

2. CHOOSE PRESS UPS/FLYES/DIPS

SET 1 = 10-12 reps (rest 30 secs)
SET 2 = 10-12 reps (rest 30 secs)
SET 3 = 10-12 reps (rest 30 secs)
SET 4 = 10-12 reps (rest 1 minute whilst switching exercises)

3. NON-STOP WEIGHTS CIRCUIT HITTING THE ARMS/SHOULDERS (2-3 CIRCUITS)

A1: Dumbbell shoulder presses 8-12 reps
A2: Barbell curls or palm-up pull downs 8-12 reps
A3: Tricep press downs or close grip bench press 8-12 reps

SESSION 2: LOWER BODY

1. CHOOSE SQUAT/DEADLIFT 

SET 1 = 6-8 reps (rest 2 mins)
SET 2 = 8-10 reps (rest 2 mins)
SET 3 = 8-12 reps (rest 1 minute)
SET 4 = 10-12 reps (rest 1 minute while switch exercises)

2. CHOOSE LEG PRESS/LEG EXTENSIONS/HACK SQUAT MACHINE

SET 1 = 10-12 reps (rest 30 secs)
SET 2 = 10-12 reps (rest 30 secs)
SET 3 = 10-12 reps (rest 30 secs)
SET 4 = 10-12 reps (rest 30 secs)

3. NON-STOP WEIGHTS CIRCUIT HITTING THE LEGS/GLUTES (2-3 CIRCUITS)

A1: Romanian deadlifts 8-12 reps
A2: Lunges 8-12 reps
A3: Calf raises 8-12 reps

ANNA'S DIET PRO™ POWER CARDIO

Add this cardio to the weights plan twice a week (on non-resistance days):

– HIIT stimulates the release of fatty acids from body fat
– The low/moderate cardio burns off fatty acids

5 mins low intensity warm-up
5 mins 30 second max intensity:30 seconds low intensity
15 mins moderate intensity steady state
10 mins high:low intensity (60 seconds high: 90 seconds low)
15 mins low intensity steady state

SUPP STACK 

Pre-workout: X-PLODE RIPPEDCORE™
Intra-workout: AMINO INTRA RIPPEDCORE™
Post-workout: DIET PRO™ MEAL

Try this plan for the next 4-8 weeks - Impress us with your before and after selfies #noexcuses

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