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Author DylanFitness Level IntermediateType Muscular Definition
Days in Plan 3 Days Rest Between Sets:
1:00-1:30 minutes
Duration60 Min per session


A planned nutritional meal plan is one of the most important aspects of any body composition change. Please see the nutrition section to learn about protein, carbohydrates and fats. The bottom line is to make sure to get 6 small meals during the day all having protein, veggies and fruit. Carbohydrates and protein during and after a workout for muscle recovery. This is needed for increasing muscle mass which will help with your basal metabolic rate (BMR).

All routines benefit from changing the sets, weight and reps week to week. This will help prevent a plateau. An example is:

Week 1: 6-8 reps 4 sets- Muscle Mass
Week 2: 12-15 reps 3-4 sets - Definition
Week 3: 1-3 reps 5 sets - Power
Week 4: 8-10 reps
Day 1 - Plyometrics
Burpee Exercise Picture 1. Burpee
Sets: 3Reps: 12
Ball to Ball Twists Exercise Picture 2. Ball to Ball Twists
Sets: 3Reps: 12
Double Knee Jumps Exercise Picture 3. Double Knee Jumps
Sets: 3Reps: 12
Seated Twists Exercise Picture 4. Seated Twists
Sets: 3Reps: 12
Jump Rope Exercise Picture 5. Jump Rope
Sets: 3Reps: 12
One Foot Box Jumps Exercise Picture 6. One Foot Box Jumps
Sets: 3Reps: 12
Side Box Jumps Exercise Picture 7. Side Box Jumps
Sets: 3Reps: 12
Day 2 - Upper Body
Abdominal Barbell Rollouts Exercise Picture 1. Abdominal Barbell Rollouts
Sets: 3Reps: 12
Barbell Curls Exercise Picture 2. Barbell Curls
Sets: 3Reps: 12
Bench Dips Exercise Picture 3. Bench Dips
Sets: 3Reps: 12
Bench Press Exercise Picture 4. Bench Press
Sets: 3Reps: 12
Dumbbell Curls Exercise Picture 5. Dumbbell Curls
Sets: 3Reps: 12
Push Up Exercise Picture 6. Push Up
Sets: 3Reps: 12
Tricep Kickbacks Exercise Picture 7. Tricep Kickbacks
Sets: 3Reps: 12
Day 3 - Lower Body
Front Squats Exercise Picture 1. Front Squats
Sets: 3Reps: 12
Leg Extension Exercise Picture 2. Leg Extension
Sets: 3Reps: 12
Snatch Exercise Picture 3. Snatch
Sets: 3Reps: 12
Step Ups Exercise Picture 4. Step Ups
Sets: 3Reps: 12
Two Foot Long Jump Exercise Picture 5. Two Foot Long Jump
Sets: 3Reps: 12
Walking Lunges Exercise Picture 6. Walking Lunges
Sets: 3Reps: 12
Wide Stance Squats (Duck Squats) Exercise Picture 7. Wide Stance Squats (Duck Squats)
Sets: 3Reps: 12

With this log you will be able to print off as many sheets as required to track this workout.

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