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The Woman Incredible

Fat Loss Workouts

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MONTH ONE Building lean muscle!

Alternate Program A and Program B. You should train 3 days per week in total, although it can be taken to 4 if you are
already conditioned. This program can be repeated for 4 weeks before you move on to Month 2.

Program A
NAME SETS REPS TEMPO REST
A1 Barbell Squats 5 5 4010 100
A2 Lying hamstring curls toes out 5 6-8 4010 100
B1 Assisted chin ups, or just negatives if 5 5 4010 90
there is no assisted chin up machine
B2 Standing barbell shoulder press 5 8-10 3010 75
C1 Seated row 3 8-10 3020 75
C2 Dumbell lateral raises 3 8-10 3011 75
D Back extensions 3 12-20 2020 60

Program B
NAME SETS REPS TEMPO REST
A1 Incline Bench press 5 5 4010 100
A2 Dead lifts 5 5 4010 100
B1 Assisted tricep dips 3 6-8 3010 90
B2 Flat dumbbell press 3 8-10 3010 90
C1 Incline dumbbell flys 3 8-10 3010 75
C2 Bicep hammer curls, seated 3 10-12 3010 75
D Crunches over swissball 3 12-20 3010 75

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MONTH TWO Increasing strength!

Alternate Program A and Program B, aim to complete each program twice each week. If you arent able to, alternate
nonetheless. There should be rest days now and then between programs, i.e. dont train Mon, Tues, Wed, Thurs and then
take the rest of the week off!

If you are conditioned then reduce all rest times on this program to 60 seconds.

This program can be repeated for 4 weeks before you move on to Month 2. This program is an excerpt from Charles
Poliquins book German Body Comp. This is my all-time favourite book on training, and contains months worth of detailed
programs for female fat loss. I highly recommend you get your own copy! Ask me about this if youd like me to include one
for you in your next order.

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Program A
NAME SETS REPS TEMPO REST
A1 Lunge 3 8-10 4020 75
A2 Cable row, single arm 3 12-15 3110 75
B1 Kneeling leg curl 3 8-10 4120 75
B2 Incline bench press with dumbbells, 3 10-12 4010 75
semi-supinated grip
C1 Barbell upright row 3 12-15 3110 75
C2 Lying leg lowering 3 10-12 3010 75
D1 Close grip bicep curl 3 12-15 3010 75
D2 Triceps pushdown 3 12-15 3010 75

Program B
NAME SETS REPS TEMPO REST
A1 Dumbbell pullover 3 12-15 3010 75
A2 Split squat, back foot elevated, with 3 12-15 4020 75
dumbbells
B1 Lying leg curl 3 8-10 4120 75
B2 Dumbbell lateral raises 3 10-12 3110 75
C1 Close grip preacher curls 3 12-15 3010 75
C2 Semi supinated grip dumbbell bench 3 10-12 4010 75
press
D1 Seated calf raise 3 15-20 2110 75
D2 Lying back extensions 3 10-12 2120 75

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MONTH THREE Getting ripped!

Alternate Program A, Program B, and Program C. Aim to train 4 times each week in total, so you would just go back to
Program A after you finish. This program can be repeated for 4 weeks.

This is one of my all time favourite programs, and is an advanced form of Charles Poliquins German Body Comp. This is a
program I have used personall in my own workouts when I need to get ripped! You do need to have the base of lean
muscle and strength though, which is why this comes third I have also used this program with just one or two of my
advanced Personal Training clients, so you are really getting the best of the best here. Enjoy!

Program A
NAME SETS REPS TEMPO REST
A1 Barbell squat
A2 Seated row
A3 Romanian deadlift All exercises are 30 X 0 tempo, 12
reps, 4 sets, 10 seconds after each
A4 Dumbbell flat press
except for 30 seconds after the
B1 Front squat fourth. May be taken up to 90
B2 Incline Dumbbell flys seconds if needed.
B3 Dumbbell pullovers
B4 Snatch deadlift

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Program B
NAME SETS REPS TEMPO REST
A1 Reverse grip chin ups assisted
A2 Split squats with dumbbells
A3 Dumbbell squats All exercises are 30 X 0 tempo, 12
reps, 4 sets, 10 seconds after each
A4 Tricep dips assisted
except for 30 seconds after the
B1 Barbell squats with heels up fourth. May be taken up to 90
B2 Lat pulldown seconds if needed.
B3 Deadlift with mixed grip
B4 Step ups onto medium box, alternate
leg, with dumbbells

Program C
NAME SETS REPS TEMPO REST
A1 Romanian deadlift
A2 Lying leg curl
A3 Barbell bent over row All exercises are 30 X 0 tempo, 12
reps, 4 sets, 10 seconds after each
A4 Seated shoulder press
except for 30 seconds after the
B1 Push ups fourth. May be taken up to 90
B2 Ezybar bicep curls seconds if needed.
B3 Tricep pushdowns
B4 Hanging leg raises

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Travel program

20 minute circuit. 3 sets of everything. 10 seconds rest after each exercise except for 60 seconds rest after the last one.

NAME SETS REPS TEMPO

A1 Deadlifts 3 10-12 4010
A2 Split squat with back leg up 3 6-8 3010
A3 Push ups (knees are fine) 3 15-20 3010
A4 Tricep push ups (knees) 3 6-8 3020
A5 Squat jumps 3 20 X0X0
A6 Lying back extensions 3 12-20 2020
A7 Lying leg lifts 3 12-20 2020

NOTES:
You can add some weights if you have any that you can use, or even some big water bottles filled with pebbles. To be
honest though, I wouldnt go to that much bother while travelling. Youll notice Ive kept the reps high, which is in complete
contrast to the way we typically train in the gym. This alone is enough to stimulate a response, coupled with the circuit
style approach and low rest. Do this program with focus and youll be sweating your butt off in under 20 minutes. When it
comes to travel training, I do think its okay (on holidays, not so much business) to give your body a break now and then. If
you want to sleep in, sleep in! OR take advantage of being somewhere different to get outdoors and walk, swim, play
whatever. Or just have a week off! Athletes are FORCED to take every 13th week off, why should you be any different.
This doesnt mean sit around on your butt, but rather you can have a change of pace.

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So use this program as your back-up or morning energiser (you can do it every day as its not weight loaded), but DONT
do it daily unless you really really feel like it.

If travelling on business Id suggest keeping things roughly as normal, and definitely using gym facilities where you can to
keep up with your normal programs!

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At Home Program 1

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At Home Program 2

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NOTES ON YOUR TRAINING

TUT at the top right means time under tension, for the total workout, or how long it should take.

Tempo: 4010 would mean 4 seconds on the eccentric, or resistance part of the movement, 0 second pause after that, 1
second on the concentric or pushing/pulling part of the movement, and 0 second pause at the top. I.e. 4 seconds on the
way down of your squat, pause for 0, up for one and pause for 0 before beginning again. Remember pause for 0 in
between reps means pause for 0, not stop and take a big breath or look around! This is crucial to your success tempo is
vital.

If you see X it means as fast as possible

Rest: rest time means 30 (or allocated) seconds before you begin the next exercise. Not 30 and then start getting ready

A1 and A2: where you see A1, A2 or B1, B2, means you alternate back and forth between those 2 exercises for the
required amount of sets, before then moving on the next letter.

Substitutions: if you cannot get the desired equipment, you may switch A1 and A2 with B1 and B2 (for example),
although its ideally not to. You may also need to work around not using certain machines, i.e. do DB calf raises off a step
instead of machine if you dont have the machine.

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Descriptions

If descriptions are not adequate please dont hesitate to ask me or you can simply Google it

Abbreviations: DB means dumbbell

Std means standard
BB means barbell
Snatch grip means as wide as you can
For step-ups, medium low or high means height of the step
Plantarflexed means toes pointing down away from your body
If you see 1 for rep, it means do an extra quarter of each rep as directed
A split squat looks like a lunge; it just means you keep your feet still once in position and just go up and down. Your
front hamstring should touch your calf
Pronated means palms down or toward your body, neutral means neutral, supinated means palms out and open. If
its referring to your body position, supine means body facing up and prone means facing down
A Romanian deadlift is a deadlift with straight legs or just a very slight bend. Its very important to maintain your
neutral spine position and only go down as far as you can.

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Posture and technique

1. At all times: maintain a neutral spine position, which means a slight lordotic curve in your lower back. If you feel
your back curving excessively or rounding out, stop and pause or decide if you may need to drop the weight. IF you
cannot maintain good technique no matter how low the weight, talk to me. Good technique consists of a neutral
spine, shoulders down and relaxed, belly button lightly drawn in.

2. Breathing: try to breathe in through the nose and out through pursed lips at the moment of exertion. Do not
breathe in while exerting yourself under load; you will leave yourself with a naked spine

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