Week 13

DAY 1

Cardio	Intensity	Duration	Target Heart Rate for Dan
Treadmill Run	Low	2 Miles	120-140 BPM

Exercise	Set 1	Set 2	Set 3
Back Squat	x10RM	x10 Reps @ 90%	x10 Reps @ 90%

Super Set	Set 1	Set 2	Set 3
DB Walking Lunges	x10RM per leg	x10 Reps per leg @ 90%	x10 Reps per leg @ 90%
Weighted Reverse Hypers	x10RM	x10 Reps @ 90%	x10 Reps @ 90%

Super Set	Set 1	Set 2	Set 3
KB Goblet Squats	x10 Reps	x10 Reps	x10 Reps
Feet Elevated Glute Bridges	x15 Reps	x15 Reps	x15 Reps

Exercise	Set 1	Set 2	Set 3
Standing Calf Raises	x10RM	x10 Reps @ 90%	x10 Reps @ 90%

Notes

- Establish weight for each 10RM set
- The 10RM sets must be a weight that has you fail at 10 Reps
- Sets 2 and 3 following the 10RM set are also to failure
- The intensity for the sets that do not have RM should still be challenging
- You should leave 1-2 Reps left in the tank when completing the sets
- Rest as needed between each set
- Rest after both exercises are completed in a super set

DAY 2

Cardio	Intensity	Duration	Target Heart Rate for Dan
30 Calorie Bike	High	5 Rounds	165+ BPM
30 Calorie Bike
Rest 1:00

Exercise	Set 1	Set 2	Set 3
BB Bench Press	x10RM	x10 Reps @ 90%	x10 Reps @ 90%

Exercise	Set 1	Set 2	Set 3
Chest Supported Row	x10RM	x10 Reps @ 90%	x10 Reps @ 90%

Super Set	Set 1	Set 2	Set 3
Dips or Assisted Dips	x10 Reps	x10 Reps	x10 Reps
Pull Ups or Assisted Pull Ups	x10 Reps	x10 Reps	x10 Reps

Super Set	Set 1	Set 2	Set 3
Deficit Push Ups	xMax Reps	xMax Reps	xMax Reps
Seated Cable Rows	x15 Reps	x15 Reps	xMax Reps

Exercise	Set 1	Set 2	Set 3
Tricep Cable Push Downs	x10RM	x10 Reps @ 90%	x10 Reps @ 90%

Notes

DAY 3

Cardio	Intensity	Duration	Target Heart Rate for Dan
Treadmill Run	Low	2 Miles	120-140 BPM

Exercise	Set 1	Set 2	Set 3
BB Strict Press	x10RM	x10 Reps @ 90%	x10 Reps @ 90%

Exercise	Set 1	Set 2	Set 3
DB Lateral Raises	x10RM	x10 Reps @ 90%	x10 Reps @ 90%

Super Set	Set 1	Set 2	Set 3
Cable Face Pulls	x10RM	x10 Reps @ 90%	x10 Reps @ 90%
Cable Upright Rows	x10RM	x10 Reps @ 90%	x10 Reps @ 90%

Exercise	Set 1	Set 2	Set 3
Weighted Sit Ups	x10 Reps	x10 Reps	x10 Reps

Notes

DAY 4

Cardio	Intensity	Duration	Target Heart Rate for Dan
Stair Stepper	Low	20:00	120-140 BPM

Exercise	Set 1	Set 2	Set 3
Deadlift	x10RM	x10 Reps @ 90%	x10 Reps @ 90%

Exercise	Set 1	Set 2	Set 3
Leg Press	x10RM	x10 Reps @ 90%	x10 Reps @ 90%

Super Set	Set 1	Set 2	Set 3
Lying Leg Curls	x10RM	x10 Reps @ 90%	x10 Reps @ 90%
Leg Extensions	x10RM	x10 Reps @ 90%	x10 Reps @ 90%

Super Set	Set 1	Set 2	Set 3
Weighted Hip Thrusters	x10RM	x10 Reps @ 90%	x10 Reps @ 90%
KB Goblet Squats	x15 Reps	x15 Reps	x15 Reps

Exercise	Set 1	Set 2	Set 3
Seated Calf Raises	x10RM	x10 Reps @ 90%	x10 Reps @ 90%

Notes

DAY 5

Cardio	Intensity	Duration	Target Heart Rate for Dan
50 Calorie Bike	Moderate	3 Rounds	145-150 BPM
30 Calorie Row	Low	3 Rounds	110-130 BPM

Exercise	Set 1	Set 2	Set 3
BB Pendlay Row	x10RM	x10 Reps @ 90%	x10 Reps @ 90%

Exercise	Set 1	Set 2	Set 3
DB Bench Press	x10RM	x10 Reps @ 90%	x10 Reps @ 90%

Super Set	Set 1	Set 2	Set 3
Wide Grip Lat Pull Down	x10RM	x10 Reps @ 90%	x10 Reps @ 90%
DB or Cable Fly	x10RM	x10 Reps @ 90%	x10 Reps @ 90%

Super Set	Set 1	Set 2	Set 3
1 Arm DB Row	x10RM per arm	x10 Reps per arm @ 90%	x10 Reps per arm @ 90%
Incline Cable Chest Press	x10RM	x10 Reps @ 90%	x10 Reps @ 90%

Exercise	Set 1	Set 2	Set 3
Cable Preacher Curls	x10RM	x10 Reps @ 90%	x10 Reps @ 90%

Notes

WORKOUT DAY MEALS

Waking	Meal 1
12pm 40+g Protein No Extra Fat 80g Extra Carbs	6-8 oz Chicken 2 Cup White or Brown Rice 1-2 Cups of Vegetables
3-4 Hours Later	Meal 2
2-3 Hours Later 40+g Protein 15g Extra Fat 80g Extra Carbs	6-8 oz Chicken or Fish 2 Cup White or Brown Rice 1-2 Cups of Vegetables 1 Tbsp Coconut or Olive Oil
3-4 Hours Later	Meal 3
2-3 Hours Later 40+g Protein 15g Extra Fat 80g Extra Carbs	6-8 oz Chicken or Fish 2 Cup White or Brown Rice 1-2 Cups of Vegetables 1 Tbsp Coconut or Olive Oil
3-4 Hours Later	Meal 4
2-3 Hours Later 40+g Protein 15g Extra Fat 80g Extra Carbs	Shake: 1 Cup Oatmeal 1 Scoop Protein Powder 144g Frozen Strawberries 2 Tbsp Peanut or Almond Butter 1-2 Cups Water or Unsweeted Almond Milk 2 Cup Spinach
1 Hour Before Bed	Meal 5
1-2 Hours Later 40+g Protein 15g Extra Fat 80g Extra Carbs	1 Cup Egg Whites 2 Eggs 1/2 Avocado 1-2 Cups Veggies 1 Cup Oatmeal

REST DAY MEALS

Waking	Meal 1
12pm 40+g Protein 15g Extra Fat No Extra Carbs	2 Eggs 1 Cup Egg Whites 1/2 Cup Chopped Onion 1 Cup Chopped Pepper 1/2 Avocado
3-4 Hours Later	Meal 2
2-3 Hours Later 40+g Protein 15g Extra Fat No Extra Carbs	6-8 oz Chicken or Fish 2 Cups of Vegetables 1/2 Avocado
3-4 Hours Later	Meal 3
2-3 Hours Later 40+g Protein 15g Extra Fat 50g Extra Carbs	6-8 oz Lean Ground Beef 2 Cup Broccoli Slaw 1 Cup Cauliflower Rice 1 Tbsp Coconut or Olive Oil 1 Cup White or Browwn Rice
3-4 Hours Later	Meal 4
2-3 Hours Later 40+g Protein 15g Extra Fat 50g Extra Carbs	6-8 oz Chicken or Fish 1 Cup Broccoli Slaw 1 Cup Cauliflower Rice 1 Cup Cooked Sweet Potatoes or Potato 1 Tbsp Olive Oil
1 Hour Before Bed	Meal 5
1-2 Hours Later 40+g Protein 15g Extra Fat 100g Extra Carbs	Shake: 1 Scoop Protein Powder 2 Tbsp Chia Seeds 144g Frozen Strawberries 1 Cup Spinach 1-2 Cups Water or Unsweeted Almond Milk 1 1/2 Cup Oatmeal

Brad Feinberg

Co Founder - https://aiwellness.com/

It is truly amazing what the human body can achieve. Through adaptation the body will change in response to the number of stresses it faces each day just so it can survive. I believe that by understanding how your body adapts, you can stress your body in a particular way to overcome many health and wellness issues or develop your body to a level you never thought possible. It is my goal to have everyone that I partner with achieve some aspect of change. I do this by providing a personalized structure and program around nutrition, movement and recovery to impact hormones and other factors so you can have the life and body that you want.

Wellness

Week 13

Brad Feinberg