Now that you’ve completed weeks 1-4 of VFT’s Members 8 Week Transformation, it’s time to take things up a notch for weeks 5-8. Over the next few weeks you’ll really notice the impact this workout is having on your fat loss and your muscle.
Don’t forget nutrition is “key” to making this Transformation program really rock, so don’t go getting slack with your eating habits. Now, of all moments, is the time to step up to the plate and knock your efforts out of the park. When you see the results you’ll be sooooooooooooooooooooo grateful you did. And You’ll surprise yourself just how much you can change your body over this period via your training and nutrition.
Ok let’s get started…
Weeks 5 – 8
We’re using heavier weights and lower reps for the next 4 weeks.
For most of the exercises you’ll be performing 3-4 sets and for the reps 10, 8, 6… The less reps you perform the more you’ll increase your dumbbells / weights. Once again it’s really important that you ensure you use good technique when carrying out this workout to maximise the results. If you can’t perform the exercise properly during those 6 reps then your weights are too heavy.
This next 4 weeks we’ll also be be focusing on, once again, fat loss and lean muscle, plus we’ll be increasing the intensity of the workouts to help burn more calories. To do this we’ll introduce some of my favourite techniques so you can really get more bang from your workout.
You’ll probably already be familiar with some of these techniques from the other workouts in VFT’s Membership, but if not, don’t worry, because I’ll explain them to you below. They’re extremely straight forward and work very effectively.
Tri-Set
(3 exercises performed directly after each other)
Set 1
Exercise 1 = 10 reps
no rest, straight onto…
Exercise 2 = 10 reps
no rest, straight onto…
Exercise 3 = 10 reps
2 minutes rest
Set 2
Exercise 1 = 8 reps
no rest, straight onto…
Exercise 2 = 8 reps
no rest, straight onto…
Exercise 3 = 8 reps
2 minutes rest
Set 3
Exercise 1 = 6 reps
no rest, straight onto…
Exercise 2 = 6 reps
no rest, straight onto…
Exercise 3 = 6 reps
2 minutes rest
Then move onto the next exercise/s
Giant Set
( 4+ exercises performed directly after each other)
Exercise 1 = 10 reps
no rest, straight onto…
Exercise 2 = 10 reps
no rest, straight onto…
Exercise 3 = 10 reps
no rest, straight onto…
Exercise 4 = 10 reps
2 minutes rest
Exercise 1 = 8 reps
no rest, straight onto…
Exercise 2 = 8 reps
no rest, straight onto…
Exercise 3 = 8 reps
no rest, straight onto…
Exercise 4 = 8 reps
2 minutes rest
Exercise 1 = 6 reps
no rest, straight onto…
Exercise 2 = 6 reps
no rest, straight onto…
Exercise 3 = 6 reps
no rest, straight onto…
Exercise 4 = 6 reps
2 minutes rest
If there’s a 4th set in the Giant Set, lighten your weights and then do the following…
Exercise 1 = 10 reps
no rest, straight onto…
Exercise 2 = 10 reps
no rest, straight onto…
Exercise 3 = 10 reps
no rest, straight onto…
Exercise 4 = 10 reps
2 minutes rest
Then move onto the next exercise/s
SuperSet
(2 exercises performed directly after each other)
Exercise 1 = 10 reps
no rest, straight onto…
Exercise 2 = 10 reps
90 seconds rest
Exercise 1 = 8 reps
no rest, straight onto…
Exercise 2 = 8 reps
90 seconds rest
Exercise 1 = 6 reps
no rest, straight onto…
Exercise 2 = 6 reps
90 seconds rest
If there’s a 4th set in the SupetSet, lighten your weights and then do the following…
Exercise 1 = 10 reps
no rest, straight onto…
Exercise 2 = 10 reps
90 seconds rest
Onto the workout…
Day 1: Shoulders And Abs
Warm Up
Perform the following as 3 sets of Giant Sets (see above instructions) using the 10, 8, 6 reps as per the Giant Set instructions.
Shoulder Pike Press (or Fitball Shoulder Press)
Dumbbell Arnold Press
Dumbbell Lateral Raises
Dumbbell Rear Lateral Raises
Then perform 4 sets of Dumbbell Upright Rows using the following technique:
1 set 10 reps
1 set 8 reps
1 set 6 reps
1 set (using a light weight) of 10 reps
Perform the following all directly after each other (a bit like a Giant Set), with no rest in between. After you’ve performed the 4 exercises have a 2 minute rest, then repeat again. Perform this a total of 4 times.
Fitball Pass Over – 15 to 20 reps
Leg Circles – 15 to 20 reps (circle your legs in one direction the first set, then the other direction the next set and so on)
Super Crunch – 15 to 20 reps
Oblique Stabilization Raises or Oblique Stabilization Hold on Feet – 30 seconds each side (no more than 60 seconds each side)
Cooldown
Stretches – make sure you do Shoulders and Ab stetches
Day 2: Biceps and Triceps
Warm Up
Perform the following as Supersets using the 4th set option – see above instructions
Alternating Bicep Curl (do the above reps each side, so if it’s 10 reps, do 10 reps each side)
Close Grip Tricep Pushup (as many as you safely can)
Perform the following as Supersets using the 4th set option – see above instructions
Hammer Curls
Tricep Dips (as many as you safely can)
Perform the following as Supersets using the 4th set option – see above instructions
Bicep Curls
Lying Dumbbell Tricep Extensions
Then do 20 mins of cardio using a format simliar to either of the following:
Cardio: Moderate/Fast Intervals
Cardio: Walk… Incline Intervals
Cool down for 5 mins
Stretches – make sure you do bicep and triceps stretches
Day 3: Legs
Warm Up
Perform the following as 3 sets of Tri Sets (see above instructions) using the 10, 8, 6 reps as per the Tri Set instructions.
Walking Lunge – (do the above reps each side, so if it’s 10 reps, do 10 reps each side)
Pistol Bench Squat With Medicine Ball (you can hold onto a dumbbell instead of a medicine ball, or if you’re new to this exercise, don’t use any weight) – do the above reps each side, so if it’s 10 reps, do 10 reps each side)
Single Leg Glute Bridge – Toes Up – Advanced – do the above reps each side, so if it’s 10 reps, do 10 reps each side)
Single Leg Step-Up With Knee Up (do the above reps each side, so if it’s 10 reps, do 10 reps each side)
Plie Squat With Medicine Ball – make sure you do the pulses (you can use a dumbbell instead of a medicine ball)
Dumbbell Wide Leg Deadlift
Then perform 4 sets of Standing Calf Raises on Adjustable Bench (you can also do dumbbell calf raises on the floor). Perform them slow and controlled:
1 set 12 reps
1 set 12 reps
1 set 12 reps
1 set as many as you can
Cool down for 5 mins
Stretches – make sure you do your leg, glute and calf stretches
Day 4: Cardio and Stretches
Cardio – of your choice – see here:
http://virtualfitnesstrainer.com/workouts/cardio-workouts/
Then perform stretches on the muscles that you feel are really tight from training. If it means doing stretches on all body part then do that.
http://virtualfitnesstrainer.com/stretches/stretching-directory/
Day 5: Back and Abs
Warm Up
Perform the following as 4 sets of Giant Sets (see above instructions) using the 10, 8, 6 reps as per the Giant Set instructions. Supermans have different reps
Assisted Pull-ups
Bent Over Dumbbell Row – Palms In
Smith Machine Inverted Row
Superman – Level 2 or Superman – Level 3: 10-12 reps for each set
Perform the following all directly after each other (like a Tri Set), with no rest in between. After you’ve performed the 3 exercises have a 2 minute rest, then repeat again. Perform this a total of 3 times.
Floor Crunch with Feet Up – 15 reps
Knees to Ceiling Press – 15 reps
Slow V-Up Crunch – 15 reps
Cooldown
Stetches – make sure you do Back and Ab Stretches
Day 6: Chest and Cardio
Warm Up
Perform the following as 3 sets of Giant Sets (see above instructions) using the 10, 8, 6 reps as per the Giant Set instructions. Push-ups have different reps.
Bench Push-ups – as many as you safely can
Dumbbell Flyes
Dumbbell Bench Press
Fitball Push Ups – as many as you safely can
Cardio – of your choice – see here:
http://virtualfitnesstrainer.com/workouts/cardio-workouts/
Cooldown
Stetches – make sure you do Chest Stretches
Day 7: Day OFF
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