GROW AND SHRED 4 WEEK TRAINING PROGRAM BY DANIELLE GEORGANAKIS

WEEK 1 WEEK 2 WEEK 3 WEEK 4

DAY 1 DAY 1 DAY 1 DAY 1

EXERCISE REPS/TIME SET TEMPO EXERCISE REPS/TIME SET TEMPO EXERCISE REPS/TIME SET TEMPO EXERCISE REPS/TIME SET TEMPO

Wide grip lat Seated 45 degree db 5 4 3010 Plate Row 10 4 2010 30 sec 4 3010 15 2 - 3 3010 pulldowns cable row bicep curls Plate Swing 10 4 DB Romanian 45 degree low EZ Bar 8 4 3010 30 sec 4 3010 15 2 - 3 3010 deadlift back extension French Press Plate Press 10 4 3010 Weighted Close grip 10 4 2010 Lateral lunges 30 sec 4 2010 DAY 2 push ups 10 4 3010 push ups with plate BW Prisionser EXERCISE REPS/TIME SET TEMPO Body WT 30 sec 4 2010 ABOUT THE TRAINER 20 4 DAY 2 Step Ups Prisoner squats Weighted 15 2 - 3 2010 push ups EXERCISE REPS/TIME SET TEMPO With over 20 years in the fitness industry, I know DAY 2 DAY 2 Body WT that this program is guaranteed to work. This Seated 15 2 - 3 10 4 3010 Prisoner squats Quadplex Superset Program is the new scientific EXERCISE REPS/TIME SET TEMPO cable row EXERCISE REPS/TIME SET TEMPO way to grow muscle and dictate fat loss at the 45 degree db Standing Double 45 degree low 30 sec 4 3010 DAY 3 10 4 3010 bicep curls same time. arm kettle bell 5 4 2010 back extension Row EZ Bar EXERCISE REPS/TIME SET TEMPO 4 movements back to back, no rest. Alternate Close grip 30 sec 4 3010 10 4 2010 French Press between barbell, dumbell, plate and kettlebell. Kettlebell push ups 45 degree db 8 4 15 2 - 3 3010 renegade row bicep curls Move fast but with technique. BW Prisionser Wide grip lat 10 4 2010 30 sec 4 3010 Kettlebell Step Ups pulldowns 10 4 3010 EZ Bar renegade row 15 2 - 3 3010 Each workout includes these basic patterns and DB Romanian French Press 30 sec 4 3010 we rotate them each week. Upper body push, lower Kettlebell DAY 3 deadlift body knee bend, upper body pull and lower body push up on 20 4 3010 LOCATIONS knees EXERCISE REPS/TIME SET TEMPO DAY 3 hip extension. Let's go! NSW: CHATSWOOD, LIVERPOOL, BANKSTOWN, Seated PARRAMATTA, MORTDALE, ROCKDALE, CARINGBAH, DAY 3 10 4 3010 EXERCISE REPS/TIME SET TEMPO cable row SYDNEY CBD, ALEXANDRIA & DEE WHY!

EXERCISE REPS/TIME SET TEMPO 45 degree low BB Hack Squat 30 sec 2 - 3 3010 VIC: HIGHPOINT, MENTONE, SPRINGVALE, EPPING & 10 4 3010 EXTRA NOTES back extension HOPPERS CROSSING Wide grip lat 5 4 3010 • Try to keep your resistance to perceived rate of pulldowns Close grip BB Bent over 10 4 2010 30 sec 2 - 3 2010 exertion 8 out of 10 and try avoid failure on this push ups row * program. The set and reps are on an undulating DB Romanian ONLY $9.95 A WEEK rotation and will change every workout. have a day 8 4 3010 BW Prisionser GHR Glute ALL DAYS! NO TIME RESTRICTIONS! NO JUDGMENTS! deadlift 10 4 2010 30 sec 4 2010 rest in between each workout. as the set and reps Step Ups Hami Raises always change your body will be growing but always Weighted Box cross over 10 4 3010 30 sec 4 2010 in confusion so it will improve fat loss and growth at push ups push up CRUNCH.COM.AU the same time whilst improving its technique in the ALL CLUB INFORMATION AVAILABLE ONLINE actual exercise itself. Body WT As with all new exercise programs it is important to consult with your doctor. If you experience any symptoms of weakness, unsteadiness, light-headedness or dizziness, chest pain or pressure, nausea, or shortness 20 4 2010 Prisoner squats of breath stop immediately. If you have any questions or need advice regarding this program, or have a preexisting injury that prevents you from doing any of the exercises, please consult any one of our friendly PTs in-club for personalized fitness advice. *Ts & Cs apply. See Club for details.