5 day split workout

New Beginners Push/Pull Workout

New Beginners Push/Pull Workout

Day 1/Day 4 Pull Days

5 sets of Lat Pulldowns (10-15 reps)
3 sets of reverse grip pulldowns (10-15 reps)
3 sets of stiff legged deadlifts (10-15 reps)

3 sets of biceps curls (10-15 reps)
5 sets of seated calf raises (20 reps)

On Day 1 and Day 5 do 15 minutes of cardio

Day 2/Day 5 Push Days

5 sets of Dumbbell Bench Press (Can do barbell or machine if needed) (10-12 reps)
3 sets of Chest Flies (can be machine or dumbbells) (10-12 reps)
5 sets of Triceps Rope Extensions (Also known as BCDs) (10-12 reps)
5 sets of leg extensions (10-15 reps)
3 sets of sumo squats (holding dumbell or no weight) (8-10 reps)

Day 3 Shoulders and more cardio

3 sets of lateral raises (8-12 reps)

3 sets of frontal raises (8-12 reps)

3 sets of seated shoulder press machine (8-12 reps)
30 minutes of steady state cardio (treadmill, elliptical)

 

After 4 weeks of this workout, we will advance you to a more difficult workout and test your results.

Sample Workouts- At home, beginner, advanced, and more!

Sample Workouts- At home, beginner, advanced, and more!

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Beginner

Full Body Workouts: https://cardioandweights.com/2017/01/03/full-body-workouts/ 

Workouts for Teenagers: Get Ripped! https://www.cardioandweights.com/workout-for-teenagers/

At Home Workouts 2: https://www.cardioandweights.com/at-home-workouts/

Intermediate:

Workout for Women to Add Muscle:  https://cardioandweights.com/2017/02/17/workout-for-women-to-add-muscle/ 

3 Day Workout Split: https://cardioandweights.com/2016/09/16/3-day-workout/

5 Day Workout Split: https://cardioandweights.com/2016/09/06/sample-workout/

Advanced:

Shred Workout: https://www.cardioandweights.com/shredded-workout-i/

Domination Workout 2.0 Plan: https://www.cardioandweights.com/domination-workout-2-0/

Domination Workout Plan: https://cardioandweights.com/2016/07/26/domination-workout-plan/

Team Nutrition Train Approved Workouts

Here is the approved list of workouts created and approved by Team Nutrition Train’s Dustin and Christina.

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CardioandWeights.com is the official blog for Team Nutrition Train 

Beginner

Full Body Workouts: https://cardioandweights.com/2017/01/03/full-body-workouts/ 
Do it at Home Workout: https://cardioandweights.com/2016/10/24/do-it-at-home-workout/

Intermediate:

Workout for Women to Add Muscle:  https://cardioandweights.com/2017/02/17/workout-for-women-to-add-muscle/ 
3 Day Workout Split: https://cardioandweights.com/2016/09/16/3-day-workout/
5 Day Workout Split: https://cardioandweights.com/2016/09/06/sample-workout/

Advanced:

Domination Workout Plan: https://cardioandweights.com/2016/07/26/domination-workout-plan/

Thank you for reading, you now qualify for free shipping on all 1st Phorm products, just go to 1stphorm.com/nutritiontrain to activate free shipping on all orders, forever!

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Thank you,
Dustin Holston

Personal Trainer/Sports Nutritionist

Full-body Workouts

Full-Body Workouts

I as a trainer do not prefer full-body workouts. I think that they don’t progress my clients as fast in the strength department and become too routine. Clients who see strength changes week to week see better results in my opinion, however if you want to do a full-body workout, here is my suggestion.

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Team Nutrition Train’s Full-Body Workout (3-5 Times a week)

First 4 weeks

• 30 seconds of mountain climbers x 3

• 30 seconds of wall sits x 3

• 15 body weight squats x 3

• 10 push-ups (girl push-ups if needed) x 3

• 10 bench dips x 3

• 10 biceps curls x 3

• 10 shoulder press x 3

• 10 dumbbell rows x 3

• 10 bench press x 3

  •  30 second sprints after 2 minutes of jogging repeated throughout 20 minutes of jogging

Second  4 Weeks

• 30 seconds of mountain climbers x 3

• 30 seconds of wall sits x 3

• 3 sets of walking lunges

• 10 push-ups (girl push-ups if needed) x 3

• 10 bench dips x 3

• 10 biceps curls x 3

• 10 shoulder press x 3

• 10 dumbbell rows x 3

• 10 bench press x 3

  •  30 second sprints after 2 minutes of jogging repeated throughout 20 minutes of jogging

 

Post Workout:

Your body needs lean protein + simple carbs post workout to repair and grow muscle. Christina and I reach for the Post Workout Stack from 1st Phorm to give us protein, simple carbs, and branch chain amino acids.  Order today with Free Shipping: http://bit.ly/28JVFeR.

 

 

Good luck everyone!

 

Dustin Holston

Personal Trainer/Sports Nutritionist

TeamNutritionTrain.com

How to Succeed and Win in a 30 Day Weight Loss Challenge

How to Succeed and Win in a 30 Day Weight Loss Challenge

So you are joining a 30 day weight loss challenge? I first want to congratulate you for deciding to put your healthy first and concentrating on making a better you. Many people enter these weight loss challenges because they feel that it will keep everyone motivated. However, many of these challenges have people opt-out after the first week. Why? Poorly planned and executed diet and fitness regiment.

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Proper Planning Makes Better Performance:

If your goal is to lose weight in a 30 day challenge, what should you do to properly plan for the challenge.

  1. Have an obtainable goal. Losing 50 pounds in a month isn’t going to happen, nor would it be healthy. If you are under 200 pounds, you should try to lose 1-3 pounds per week. If you are over 200 pounds, you should try to lose 3-5 pounds per week. That would make your total weight loss in the challenge between 4-20 pounds.
  2. How are you going to lose the weight? The weight isn’t going to just lose itself! You need two things to maximize weight loss. A. Meal plan (nutrition plan, or diet). B. Exercise Program.
  3. How many calories should I eat if I want to lose weight? I suggest you calculate your BMR. http://www.bmi-calculator.net/bmr-calculator/  The Basal Metabolic Rate is the amount of calories your body needs (at rest) to maintain current weight. If you eat less than this, you will lose weight (typically).
  4. So you know your BMR, how do I make a meal plan?  Check out my sample meal plans by calories: https://cardioandweights.com/2016/10/24/sample-meal-plans/. You can replace meats and vegetables with other healthy choices.
  5.  You need an exercise plan. Do you belong to a gym? If so check out this sample 3 day a week workout I created:  https://cardioandweights.com/2016/09/16/3-day-workout/ . Need something more advanced? Here is a 5 day workout schedule:  https://cardioandweights.com/2015/09/17/2015-fall-workout-schedule/ If you are unable to go to a gym, here is an at home workout plan: https://cardioandweights.com/2016/10/24/do-it-at-home-workout/

 

What about Supplements?

Supplements can help you achieve greater goals, but they are not miracles. Here are some supplements that I recommend. If you order through link provided, you will receive free shipping!

M-Factor Hero or Goddess Multivitamin: The perfect multivitamin for weight loss and overall health. These capsules provide necessary vitamins, minerals, and herbs to help you succeed. https://1stphorm.com/a/products/multi-vitamins/mens/m-factor?a_aid=NutritionTrain

Level-1 Meal Replacement Protein: Do you work a stressful job or have trouble finding healthy meal choices for breakfast, lunch, and snacks? Level-1 Protein is a delicious shake that provides a quality meal with only 140 calories and 24 grams of protein that keeps you full and keeps your metabolism churning. I drink one with a banana each morning to keep me full, and at only $1.67 per meal, a lot cheaper and healthier than McDonalds. https://1stphorm.com/a/NutritionTrain/5a474429

Bliss Go Pack or Commander Go Pack: The Bliss Go Pack (for women) or Commander Go Pack (for men) are two of the most researched and proven fat burners on the market. What makes them different? 1st Phorm realizes that men and woman are built differently and need different vitamins, minerals, and other products to lose weight. Each are created to be maximally effective for each gender. They also burn fat 24 hours a day with three different products. Commander/Bliss are stimulant fat burners that control appetite and burn fat. Thyro-Drive helps you optimize hormone levels to burn fat faster. Opti-Core helps you sleep better and reduces cortisol. Combined these products will help you lose weight fast. Bliss Go Pack: https://1stphorm.com/a/NutritionTrain/3e6471bc

Commander Go Pack: https://1stphorm.com/a/NutritionTrain/055c8bfd 

Fish Oil: Fish Oil helps keep your heart healthy, reduce inflammation, weight loss, and more. I suggest Full Mega from 1st Phorm for the highest quality of fish oil. https://1stphorm.com/a/products/health-wellness/fish-oil/full-mega?a_aid=NutritionTrain

Other items: Pre Workout (MegaWatt V2), Joint Support, and the Post Workout Stack can also be useful in challenges.

 

Thank you for reading and good luck with your weight loss in your 30 day challenge!

 

Dustin Holston

Personal Trainer and Sports Nutritionist

Teamnutritiontrain.com

 

 

Intermediate 5 Day Workout Split

15-20 minutes of cardio daily.

Preferably 30 seconds of sprints followed by 4.5 minutes of jog/walk (repeat).

Day 1- Arms

Biceps:

4 sets of alternating Hammer Curls (8-12)

3 sets of preachers (machines or regular), squeeze for 3 seconds every 3rd rep (8-12)

3 sets of inclined bicep curls (slow, squeeze at top) (8-12)

Triceps:

4 sets of triceps rope extensions (8-12 reps)

3 sets of dips (8-12)

3 sets of  overhead extensions (8-12)

Day 2- Legs

5 sets of leg extensions (8-12)

5 sets of leg curls (8-12)

3 sets of squats (skip if needed) (8-12)

3 sets of leg press (8-12)

5 sets of calves (8-12)

Day 3- Back + Shoulders

4 sets of pull downs (8-12)

3 sets of close grip pull downs (8-12)

3 sets of lawn mowers or bent over barbell rows (8-12)

3 sets of seated cable rows or 3 sets of t bar row (8-12)

3 sets of shoulder press (8-12)

3 sets of lateral raises (8-12)

3 sets of frontal raises or 3 sets of steering wheels (8-12)

3 sets of rear delts (8-12)

Day 4 Bench

5 sets of flat bench: 15, 12, 10, 8, 6 (increasing weight each set)

3 sets of inclined bench (8-12)

3 sets of flies variety

Day 5- Pump Day*

5 sets of shrugs (20 reps)

5 sets of close grip bench (20 reps)

5 sets of pull downs (20 reps)

5 sets of leg extensions (20 reps)

Domination Workout Plan

Domination Workout Plan

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The Domination Workout:

The goal of the Domination Workout is to add quality size and strength without adding fat. The goal is to “recomposition” your body so that your weight will stay close to the same it is now by cutting fat and gaining quality muscle at the same time. This would be a great workout for the 1st Phorm Transphormation Contest. 

How it works:

The Domination Workout consists of various workouts in combination with a quality meal plan. Cardio is high intensity based with only sprints mixed with jogging/walking. This has been proven to target fat better than long walks/jogs.

The Meal Plan:

The Supplements (Free Shipping Links Included):

  • The Post Workout Stack – This is to help replenish glycogen lost after strenuous workout and fuel your muscles with the highest quality protein (1 scoop of each immediately after workout)
  • Megawatt V2– Potent Pre Workout
  • 1st Phorm BCAA– Great Amino Acid product I mix with pre workout
  • M-Factor– Potent Multivitamin  (morning)
  • Full Mega Fish Oil–  Potent anti-inflammatory for overall health (night)
  • Level-1 Protein– Meal Replacement for muscle growth and fat loss  (Saves money on meals and can take it to replace breakfast or lunch)
  • The Primal Pack (Optional) – Men over 30 lose testosterone fast. This helps raise them naturally.

The Domination Workout:

First 4 weeks Pump Phase

Monday: Biceps and Shoulders 

Note: No more than 30-60 seconds rest between sets

Biceps: 

3 sets of dumbbell hammer curls (10-12 reps)

3 sets of preacher curls (10-12 reps)

3 sets of inclined dumbbell curls (10-12 reps)

Shoulders:

3 sets of shoulder press (Dumbbell or Barbell or Machine) (12-15 reps)

3 sets of frontal raises (10-12 reps)

3 sets of lateral raises (10-12 reps)

3 sets of rear delt flies or high rows (use rope on cable and pull to face) (10-12 reps)

Cardio:

10 minute jog. Every minute sprint for 20 seconds, walk for 40 seconds then repeat.

Tuesday: Chest and Triceps

5 sets of bench press increasing weight each set (15-12-10-8-5)

3 sets of inclined dumbbell bench (8-12 reps)

3 sets of dips (15-20 reps)

3 sets of triceps rope pulldowns(10-12 reps)

3 sets of triceps rope overhead extensions (10-12 reps)

Cardio:

10 minute jog. Every minute sprint for 20 seconds, walk for 40 seconds then repeat.

Wednesday Legs:

5 sets of squats increasing in weight each set (15, 12, 10, 8, 6)

3 sets of leg press (20 reps per set)

3 sets of calf raises on leg press (20 reps per set)

3 sets of seated calf raises (10 reps per set)

3 sets of leg extensions (10-15 reps per set)

3 sets of stiff legged deadlifts (Light weight, 10-15 reps per set)

No Cardio.

Thursday: Back and Traps

5 sets of pulldowns (wide grip) (8-12 reps per set)

3 sets of pulldowns (reverse grip chin up stance) (8-12 reps per set)

3 sets of Seated Cable Rows (8-12 reps per set)

3 sets of bent over dumbbell rows (reverse grip Yate’s Row Style) (8-12 reps per set)

5 sets of Dumbbell or Barbell Shrugs (10-20 reps per set)

Cardio:

10 minute jog. Every minute sprint for 20 seconds, walk for 40 seconds then repeat.

Saturday: Pump Day

5 sets of barbell bench (10-20 reps per set)

5 sets of alternating biceps curl

5 sets of dips

5 sets of leg extensions

5 sets of leg curls

Cardio:

20  minute jog. Every minute sprint for 20 seconds, walk for 40 seconds then repeat.

Last 4 Weeks Strength Phase

Monday: Biceps and Shoulders

Biceps: 

3 sets of dumbbell hammer curls (10-12 reps) (hold for 3 seconds every 3rd rep)

3 sets of preacher curls (10-12 reps) (Hold for 3 seconds every 3rd rep)

3 sets of inclined dumbbell curls (10-12 reps) (Hold for 3 seconds every 3rd rep)

Shoulders:

5 sets of shoulder press (Dumbbell or Barbell or Machine) (6-10 reps)

3 sets of lateral raises (10-12 reps)

3 sets of rear delt flies or high rows (use rope on cable and pull to face) (10-12 reps)

Cardio:

10 minute jog. Every minute sprint for 20 seconds, walk for 40 seconds then repeat.

Tuesday: Chest and Triceps

5 sets of bench press same weight each set, increase by 10 pounds each week if complete (5 reps)

3 sets of inclined dumbbell bench (6 reps)

3 sets of Close Grip Bench Press (6-8 reps)

3 sets of dips (15-20 reps)

3 sets of triceps rope pulldowns(10-12 reps)

Cardio:

10 minute jog. Every minute sprint for 20 seconds, walk for 40 seconds then repeat.

Wednesday Legs:

5 sets of squats increasing in weight each set (8, 6, 4, 2, 1)

3 sets of leg press (10 reps per set)

3 sets of calf raises on leg press (20 reps per set)

3 sets of seated calf raises (10 reps per set)

3 sets of leg extensions (10-15 reps per set)

3 sets of stiff legged deadlifts (Light weight, 10-15 reps per set)

No Cardio.

Thursday: Back and Traps

5 sets of pulldowns (wide grip) (6-8 reps per set)

3 sets of pulldowns (reverse grip chin up stance) (6-8 reps per set)

3 sets of Seated Cable Rows (6-8 reps per set)

3 sets of bent over dumbbell rows (5 reps per set)

5 sets of Dumbbell or Barbell Shrugs (10-20 reps per set)

Cardio:

10 minute jog. Every minute sprint for 20 seconds, walk for 40 seconds then repeat.

Saturday: Pump Day

5 sets of barbell bench (10-20 reps per set)

5 sets of alternating biceps curl

5 sets of dips

5 sets of leg extensions

5 sets of leg curls

Cardio:

20  minute jog. Every minute sprint for 20 seconds, walk for 40 seconds then repeat.

 

Summary:

The goal is to keep up with this workout for at least 8 weeks. At the end of the 8 weeks, you can switch to a different workout or start at the beginning of the Pump Phase. Alternating Pump Phase with Strength Phase gives your muscles a break and helps you build new muscle. Your goal should be to increase your bench press max by 30 pounds over the course of the 8 week program. Should see an increase of 50 pounds on squats. The idea is get stronger, get more ripped, and gain muscle without gaining any fat.

 

Try it, like it, share it.

 

Thanks,
Dustin Holston

Personal Trainer and Sports Nutritionist