TRANSFORMATION TRANSFORMATION

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T H E N A T U R A L T R A N S F O R M E R T H E N A T U R A L T R A N S F O R M E R

WEEK 12 WEEK 12

TRAINING PROGRAM

TRANSFORM YOUR TRANSFORM YOUR

MIND, BODY & WORLD MIND, BODY & WORLD

WITH THE TNT WITH THE TNT

TRANSFORMATION TRANSFORMATION

PROGRAM

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THE TNT PROGRAM

SAVE PROGRAM IN IBOOKS OR DOCUMENT FILE ON YOUR MOBILE PHONE OR PRINT IT ON PAPER

This is a 4 day resistance split within the gym & 1-2 day cardiovascular work that can be performed outdoors, in the gym or in the comfort of your own home

• Day 1: Resistance training (Push Session)

• Day 2: Resistance training (Pull Session)

• Day 3: Cardio

• Day 4: Resistance training (Push Session)

• Day 5: Resistance training (Pull Session)

• Day 6: Optional

• Day 7: Off

In your resistance program below, you’ll see you have 3 different options for each exercise for convenience & to shock your body with variety of movements & to keep your training new and exciting from week to week.

Refer to the bottom of your program for Form & Technique for each exercise, Tempo & Weight choice + Stretching & Foam Roller post workout &

Frequently asked Questions

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DAY 1

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Day 1: (PUSH) Resistance

5-10 minutes warm up, use the treadmill, cross trainer, elliptical rower or skipping Exercise 1: LEG PRESS “SUPERSET” LEG EXTENTIONS

3 sets

10 repetitions Leg Press

“SUPERSET”

15 repetitions Leg Extensions

45 - 90 seconds rest between sets

Equipment = Leg Press & Leg Extension Machine Muscle groups working: Legs

Leg Extensions

Options for both exercises on the next pages

Leg Press

“SUPERSET”

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Options for Leg Press

Smith Machine Squats

Barbell Squats

Hack Squats

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Options for Leg Extensions

Weighted Squat Jumps

Front Squats

45 second 90 Degree Squat Hold

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Exercise 2: SHOULDER PRESS “SUPERSET” SINGLE ARM LATERAL RAISE

3 sets

10 repetitions Dumbbell Shoulder Press

“SUPERSET”

15 repetitions Single Arm Lateral Raise (15 each arm) 45 - 90 seconds rest between sets

Equipment = Dumbbells

Muscle groups working: Shoulders

Shoulder Press

Options for both exercises on the next pages Day 1: (PUSH) Resistance

Single Arm Lateral Raise “SUPERSET”

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Lateral Raise

Options for Shoulder Press

Barbell Shoulder Press

Upright Rows

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Options for Single Arm Lateral Raise

Low Cable

Single Arm Lateral Raise

Single Arm Front Raise

Single Arm Reverse Fly on Incline Bench

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Options for both exercises on the next pages Day 1: (PUSH) Resistance

Exercise 3: DYNAMIC LUNGES “SUPERSET” SQUAT JUMPS 3 sets

20 repetitions Dynamic Lunges (10 each leg)

“SUPERSET”

15 repetitions Squat Jumps

45 - 90 seconds rest between sets Equipment =

Muscle groups working: Legs

Dynamic Lunges

Squat Jumps

“SUPERSET”

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Options for Dynamic Lunges

Walking Lunges

Smith Machine Lunges (alternating legs)

Bodyweight Dynamic Lunges

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Options for Squat Jumps

Weighted Squat Jumps

Barbell Front Squats

Squat Jumps Holding Plate

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Exercise 4: DIPS “SUPERSET” SINGLE ARM TRICEP PULL DOWNS 3 sets

10 repetitions Dips

“SUPERSET”

15 repetitions Single Arm Tricep Pull-Downs (15 each arm) 45 - 90 seconds rest between sets

Equipment = Bench & High Cable Muscle groups working: Triceps

Dips

Single Arm Tricep Pull-Downs

Options for both exercises on the next pages Day 1: (PUSH) Resistance

“SUPERSET”

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Options for Dips

Elevated Dips

Close Grip Push-Ups

Bar Dips

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Options for Single Arm Tricep Pull-Downs

Single Arm Dumbbell Kick Backs

Single Arm Cable Kick Backs

Single Arm DB Overhead Extensions

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Exercise 5: AB MACHINE “SUPERSET” LEG RAISE 3 sets

10 repetitions Crunches

“SUPERSET”

15 repetitions Leg Raise

45 - 90 seconds rest between sets Equipment =

Muscle groups working: ABs

Day 1: (PUSH) Resistance

AB Machine

Leg Raise

Options for both exercises on the next pages

“SUPERSET”

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Options for AB Machine

AB Crunches

Sit-Ups

Weighted Sit-Ups

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Options for Leg Raise

Hanging Leg Raise

Laying Leg Raise

Plank Hip Raise

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Day 1

STRETCH & FOAM ROLLER

Spend 1 minute stretching & rolling each muscle group mentioned below

Stretch: Chest Stretch: Hip flexors Stretch: Hamstrings

Stretch: Quads Stretch: Lower Back Stretch: Glutes

Foam roll: Glutes/Hammies Foam roll: Upper back Foam roll: Lower back

Foam roll: Thighs Foam roll: Calves Foam roll: Outer Quad ITBs

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DAY 2

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Day 2: (PULL) Resistance

5-10 minutes warm up, use the treadmill, cross trainer, elliptical rower or skipping Exercise 1: SUMO SQUATS “SUPERSET” SPLIT SQUATS

3 sets

10 repetitions Dumbbell Sumo Squats

“SUPERSET”

15 repetitions Split Squats (15 each side) 45 - 90 seconds rest between sets

Equipment = Dumbbells

Muscle groups working: Legs

Options for both exercises on the next pages

Dumbbell Sumo Squats

Split Squats

“SUPERSET”

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Options for Dumbbell Sumo Squats

T-Bar Sumo Squats

Barbell Sumo Deadlifts

Smith Machine Sumo Deadlifts

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Options for Split Squats

Smith Machine Split Squats

T-Bar Split Squats

Single Leg Squats

(Foot Elevated)

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Exercise 2: STRAIGHT ARM PULLDOWNS “SUPER SET” TRICEP PULLDOWNS

3 sets

10 repetitions Straight Arm Lat Pull-Downs

“SUPERSET”

15 repetitions Tricep Pull-Downs 45 - 90 seconds rest between sets

Equipment = Lat Pull Down & High Cable + Bar Muscle groups working: Lats

Options for both exercises on the next pages Day 2: (PULL) Resistance

Tricep Pull Downs Straight Arm Pull Downs

“SUPERSET”

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Options for Straight Arm Lat Pull Downs

Dumbbell Pull Overs

High Cables Pull-Downs

Barbell Pull Overs

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Options for Tricep Pull Downs

Dumbbell Skull Crushers

Diamond Push-Ups side of Bench

Barbell Skull Crushers

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Exercise 3: SEATED ROWS “SUPERSET” SINGLE ARM ROWS 3 sets

10 repetitions Seated Rows

“SUPERSET”

15 repetitions Single Arm Rows (15 each side) 45 - 90 seconds rest between sets

Equipment = Seated Row Machine & Dumbbell Muscle groups working: Back

Seated Rows

Options for both exercises on the next pages

Dumbbell Single Arm Rows

Day 2: (PULL) Resistance

“SUPERSET”

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Options for Seated Rows

Squat Rows

Bent Over Rows

T-Bar Rows

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Options for Dumbbell Single Arm Rows

T-Bar Single Arm Rows

Single Arm Reverse Fly’s

Single Arm Low Cable Row

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Exercise 4: SQUAT CURLS “SUPERSET” STANDING BICEP CURLS

3 sets

10 repetitions Squat Curls

“SUPERSET”

15 repetitions Dumbbell Bicep Curls 45 - 90 seconds rest between sets Equipment = Dumbbells

Muscle groups working: Legs & Biceps

Squat Curls

Biceps Curls

Options for both exercises on the next pages Day 2: (PULL) Resistance

“SUPERSET”

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Options for Squat Curls

Low Cable

Squat Curls

Barbell Squat Curls

Front Squats Holding Plate

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Options for Bicep Curls

Low Cable Bicep Curls Barbell Bicep Curls

Bicep Curl Machine

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Exercise 5: SINGLE ARM SHOULDER LATERAL RAISE 10-1 SUPER SET

10 reps LEFT side “SS” 10 reps RIGHT side 9 reps LEFT side “SS” 9 reps RIGHT side 8 reps LEFT side “SS” 8 reps RIGHT side 7 reps LEFT side “SS” 7 reps RIGHT side 6 reps LEFT side “SS” 6 reps RIGHT side 5 reps LEFT side “SS” 5 reps RIGHT side 4 reps LEFT side “SS” 4 reps RIGHT side 3 reps LEFT side “SS” 3 reps RIGHT side 2 reps LEFT side “SS” 2 reps RIGHT side 1 rep LEFT side “SS” 1 rep RIGHT side

Do your best not too stop throughout entire 110 repetitions Equipment = Dumbbell

Muscle groups working: Shoulders & Core

Single Arm Shoulder Lateral Raise

Options for Single Arm Shoulder Lateral Raise next page

Day 2: (PULL) Resistance

“SUPERSET”

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Options for Single Arm Shoulder Lateral Raise

Single Arm Cable Lateral Raise

Single Arm Cable Reverse Fly’s

Single Arm Reverse Fly on Incline Bench

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Day 2

STRETCH & FOAM ROLLER

Spend 1 minute stretching & rolling each muscle group mentioned below

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DAY 3

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Day 3: “OFF / CARDIO”

Cardio to be performed outdoors & preferably fasted before “Meal 1”

Must choose “ONLY” 1 of the options below…

Brisk walk (1 hour) Swimming (1 hour) Yoga/Pilates (1 hour)

Cross trainer (45 minutes) Elliptical rower (45 minutes) Bike ride (45 minutes)

Stair master (30 minutes) Stair/Hill walks (30 minutes) Spin class (30 minutes)

Circuit / Crossfit (20 minutes) Boxercise (20 minutes) Skipping Rope (20 minutes)

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DAY 4

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Day 4: (PUSH) Resistance

5-10 minutes warm up, use the treadmill, cross trainer, elliptical rower or skipping

Exercise 1: HACK SQUATS

4 sets (Increase resistance each set) Set 1= 20 repetitions

Set 2= 15 repetitions Set 3= 12 repetitions Set 4= 10 repetitions

45 - 90 seconds rest between sets Equipment = Hack Squat Machine Muscle groups working: Legs

Hack Squats

Options for Hack Squats on the next page

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Options for Hack Squats

Smith Machine Squats

Leg Press

Pin Loaded Leg Press

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Options for both exercises on the next pages Day 4: (PUSH) Resistance

Exercise 2: CABLE FLY’S “SUPERSET” STEP UPS 3 sets

10 repetitions Cable Fly’s

“SUPERSET”

15 repetitions Single Leg Step-ups (15 each side) 45 - 90 seconds rest between sets

Equipment = Cables & Bench

Muscle groups working: Chest & Legs

Single Leg Step-ups

(15 each leg = 1 set)

“SUPERSET”

Cable Fly’s

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Options for Cable Fly’s

Cable Chest Press

Wide Push-ups

Machine Fly’s

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Options for Step Ups

Split Squats

Single Leg Squats

(Foot Elevated)

Single Leg Press

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Options for both exercises on the next pages Day 4: (PUSH) Resistance

Dips

Tricep Pull Downs

Exercise 1: DIPS “SUPERSET”

10 sets (10-1)

Set 1 = 10 repetitions (each exercise) Set 2 = 9 repetitions (each exercise) Set 3 = 8 repetitions (each exercise) Set 4 = 7 repetitions (each exercise) Set 5 = 6 repetitions (each exercise)

Set 6 = 5 repetitions (each exercise) Set 7 = 4 repetitions (each exercise) Set 8 = 3 repetitions (each exercise) Set 9 = 2 repetitions (each exercise) Set 10 = 1 repetition (each exercise) 45 - 90 seconds rest between sets

Equipment = Flat bench & High Cable Muscle groups working: Triceps

TRICEP PULL DOWNS

“SUPERSET”

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Options for Dips

Bar Dips

Elevated Dips

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Options for Tricep Pull Downs

Diamond Push-Ups

Skull Crushers

Close Grip Push-Ups Side of Bench

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Day 4

STRETCH & FOAM ROLLER

Spend 1 minute stretching & rolling each muscle group mentioned below

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DAY 5

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Day 5: (PULL) Resistance

5-10 minutes warm up, use the treadmill, cross trainer, elliptical rower or skipping

Exercise 1: SMITH MACHINE DEADLIFTS

4 sets (Increase resistance each set) Set 1= 20 repetitions

Set 2= 15 repetitions Set 3= 12 repetitions Set 4= 10 repetitions

45 - 90 seconds rest between sets Equipment = Smith Machine

Muscle groups working: Legs & Back

Smith Machine Deadlifts

Options for Smith Machine Deadlifts next page

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T-Bar Deadlifts

Options for Smith Machine Deadlifts

Barbell Deadlifts

Squat Rows

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Exercise 2: STRAIGHT ARM LAT PULLDOWNS “SUPER SET” SINGLE ARM REVERSE FLY’S

3 sets

10 repetitions Straight Arm Pulldowns

“SUPERSET”

15 repetitions Single Arm Reverse Fly’s (15 each side) 45 - 90 seconds rest between sets

Equipment = High Cable + Mid Cable

Muscle groups working: Lats & Rear Shoulders

Day 5: (PULL) Resistance

Single Arm Reverse Fly’s

Options for both exercises on the next pages

Straight Arm Lat Pull Downs

“SUPERSET”

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Options for Straight Arm Lat Pull Downs

Wide Lat Pull Downs

Assisted Pull-Ups

Lat Pull Down Machine

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Options for Single Arm Reverse Fly’s

Single Arm Cable Reverse Fly’s

Dumbbell Single Arm Bent over Reverse Fly’s

Single Arm DB Wide Elbows Rows

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Exercise 3: SINGLE ARM T-BAR ROWS 10-1 SUPER SET

Do your best not too stop throughout entire 110 repetitions Equipment = T-Bar & Bench

Muscle groups working: Back & Biceps

Single Arm T-Bar Row

Options for Single Arm T-Bar Row on next page Day 5: (PULL) Resistance

“SUPERSET”

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Options for Single Arm T-Bar Row

Single Arm Dumbbell Row

Single Arm Low Cable Row

Single Arm Machine Row

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Exercise 4: CABLE TWIST (Wood Chops) 10-1 SUPER SET

Do your best not too stop throughout entire 110 repetitions Equipment = Weighted Plate

Muscle groups working: Biceps

Cable Twist

Options for Cable Twist on next page Day 5: (PULL) Resistance

“SUPERSET”

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Options for Cable Twist

Low to High Cable Twist Single Side Machine Crunch

Standing Side Crunches

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Day 5

STRETCH & FOAM ROLLER

Spend 1 minute stretching & rolling each muscle group mentioned below

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DAY 6

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DAY 6

CARDIO / RESISTANCE OR REST

This is your day to take control & listen to your body

You can either refer to “Day 3 Cardio” and perform any one of those cardiovascular sessions.

OR

You can head back into the gym and choose a certain muscle group to work on at your own accord.

NOTE: If you choose Resistance this session is 20-30 minutes ONLY & no more.

A guide for “Day 6” Resistance session is to pick 1 muscle group or exercise (that you feel needs some extra attention) & perform 10 sets of 10 repetitions.

OR

You can refer to “Day 7” & Rest

OPTIONAL

There is no right or wrong choice here, its entirely up to you as to how you are feeling on this day as all the hard work from this weeks training has been completed.

If you do choose to train then its a bonus. If you don’t choose

to train then you have obviously earnt the rest.

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DAY 7

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DAY 7

This is what you call a “rest day”, in saying that, this doesn’t mean just sit on your butt and

watch television all day.

The body is built & made to move so at least get out for a nice stroll or go take up a new activity e.g. golf, Surfing, Sailing, Bowling, Clean the house, Gardening, Paint ball, Tennis, Table tennis etc ANYTHING that is different, social