This week's focus is on increasing weight slightly for each exercise.

  • 25-35 minutes of low-intensity cardio each day
  • Weight should bring us close to failure on each set
  • Maintain proper technique
  • Tempo should be 3/1/X/1 on all exercises
  • Rest 1-2 minutes between each set

DAY 1

Exercise Sets Reps
KB Bench Press 5 8
KB Strict Press 4 8
Push Ups 6 8
DB Fly 5 12
KB Shrug 7 10
KB High Pulls 5 10
DB Curls 5 8
WTD Sit Ups 4 10

DAY 2

Exercise Sets Reps
KB Goblett Squat 5 8
Double KB Goblet Squat 7 10
Calf Raises 6 8
KB Arnold Presses 3 12
KB Face Pulls 7 20
Bent Over Reverse Flys 6 15
DB Curls 6 12

DAY 3

Rest/Conditioning

DAY 4

Exercise Sets Reps
KB Deadlift 5 8
KB Walking Lunges 5 8
KB Bent Over Rows 6 8
Pull Ups AFAP 40
Leg Raises 5 15

DAY 5

Exercise Sets Reps
Incline KB Bench Press 5 10
Wide Grip Push Ups AFAP 70
DB Kick Backs 5 AMAP
Incline KB Bench Press 5 AMAP
DB Lateral Raises 4 10
DB Curls 4 10

DAY 6

Exercise Sets Reps
KB Goblet Squat 4 12
Calf Raises 9 12
Bent Over Reverse Fly 6 AMAP
KB High Pull 6 AMAP
DB Curls AFAP 70
Hanging Knee Raises AFAP 40

DAY 7

Exercise Sets Reps
Pull Ups 6 10
1 Arm KB Row 4 15
KB Swings 8 12
Glute Bridges 5 15

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

ABBREVIATION KEY

BB: Barbell
DB: Dumbbell
KB: Kettlebell
1RM: One rep max
BS: Back Squat
FS: Front Squat
RDL: Romanian Dead Lift
PS: Power Snatch
PJ: Power Jerk
CnJ: Clean and Jerk
PC: Power Clean
WTD: Weighted
Rev: Reverse
RFT: Rounds for Time
AMRAP: As Many Reps as Possible
AFAP: As many sets as it takes to complete the prescribed total reps
AMRAP: Use a weight that has you fail above 15 reps
Brad Feinberg

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.