6 week Transformation

An amazing and transformational program to create a better and improved you. Ove these six weeks you will experience fat loss accompanied by muscle gain as a result of our body recomposition-based plans for which we provide a carefully designed diet.

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The customized diet plans are based on scientific and proven methodology which guarantees success. As a result you will feel more energized, bubbly and raring to go. Your life will change for the better and you will experience genuine joy and happiness. For a more in-depth and customized plan, check out our “Give your body the boost it needs” by signing up to one of our Six Week Transformation Programs.

 
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Muscle Building
BARBELL ROMANIAN DEAD LIFT
4 SETS X 8 REPS
Feel that tension on the back of those hamstrings!
LYING OR SEATED LEG CURL
UNDERHAND GRIP LAT PULL DOWN
4SETS X 12 REPS
Keep that chest nice and high! **LIFT WITH INTENTION**
DUMBBELL PULL OVER
4 SET X 10 REPS
Big lat stretch here!
DUMBEL ROWS
4 SETS X 8 REPS
Keep spine straight and lean up against the dumb bell rack. *Body should be at 45 degree angle and row toward the hip.
BICEP PREACHER CURL
100 REPS
As many sets as it takes
BACK EXTENSIONS
100 REPS
As many sets as it takes
HERO BONUS ROUND
ASSISTED PULLUPS x 3 SETS TO FAULURE
COOL DOWN
Finish with an incline walk on treadmill 3.0 Speed at 10% incline

Meal Plan
412 Cals - 73g Carbs, 1 g Fat, 31g Prtoein
Pre-Workout
Banana  50g
50 Cals, 12g Carbs, .4g Protein, 0g Fat
Cooked Basmati Rice  180g
213 Cals, 50g Carbs, 0 Fat, 5 Protein
Manuka Honey  10g
47 Cals, 11.5g Carbs, 0g Fat, .7g Protein
Honey Image
Protein Isolate (Scitec)  30g
102 Cal, .7g Carbs, 0.6g Fat, 24.6g Protein

Details & Info

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  • Difficulty : Intermediate
  • Frequency : 3 Times a Week
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