In this video, we give you the 4th video of the male body transformation from fat to fit in 12 weeks series. These video series were created for free so that you can join and follow Hernu (Danel’s brother) on this journey of losing weight and learning how to live a healthy lifestyle. Hernu has a wife, 5 kids, and a rough work schedule, but he decided that it was time to lose his fat and to transform his body. In this video, Hernu and you guys will continue to the 3rd and 4th week of the body transformation series and here is the plan:
WEEK 3&4 ACTION PLAN:
DAY 2&5 - HIIT ON BICYCLE 1. 3 Min warm up 2. 15-20 min HIIT - 30 sec fast & 30 sec rest
DAY 3&6 - HIIT ON ROWING MACHINE 1. 3 Min warm up 2. 15-20 min HIIT - 30 sec fast & 30 sec rest
B- WEIGHT TRAINING
—MONDAY,WEDNESDAY & FRIDAY— -UPPER BODY- 1. Bench press - 4 sets | 8-12 reps 2. Peck Deck - 4 sets | 8-12 reps 3. Tricep rope pull-downs - 4 sets | 8-12 reps 4. Military shoulder press - 4 sets | 8-12 reps 5. Lat pull-downs - 4 sets | 8-12 reps 6. Bench press - 4 sets | 8-12 reps 7. Bicep curls - 4 sets | 8-12 reps 8. Normal push-ups - 3 sets | until muscle failure
—TUESDAY, THURSDAY & SATURDAY— -LEGS & ABS- 1. Leg press - 4 sets | 8-12 reps 2. Calf raises - 4 sets | 8-12 reps 3. Leg extensions - 4 sets | 8-12 reps (Do squats if you have bad knees) 4. Hamstring curls - 4 sets | 8-12 reps 5. DLM butterfly abs- 4 sets | 8-12 reps 6. Bench press - 3 sets | 8-12 reps 7. Elevated bicycles - 3 sets | 8-12 reps 8. Ab crunches on stability ball - 3 sets | until muscle failure
NUTRITION Always remember that you get fit at the gym and lose your weight in the kitchen. You have already changed the food in your kitchen to healthy food. Check out this video as a guide: https://youtu.be/JNr1qrLkX5c CHANGES FOR WEEK 3&4: 1.No more cheat meals or unhealthy snacks
SUPPLEMENTS: Hernu’s supplements: 3.1 USN Diet fuel ultra lean whey protein - https://geni.us/USNdietfuel 3.2 USN CLA pure 1000 - https://geni.us/USNclaPure 3.3 USN Phedracut Lipo Xt Fat Burner - https://geni.us/USNphedracutFatburner DANIEL’S SUPPLEMENTS A. Whey Protein: Optimum Nutrition Gold Standard - https://geni.us/ONgoldstandard or MuscleTech Nitro Tech Ripped - https://geni.us/NITROTECHripped B. Pre-Workout: OPTIMUM NUTRITION ESSENTIAL AMINO ENERGY - https://geni.us/ONpreworkout C. CLA: MuscleTech Essential Series Pure CLA - https://geni.us/MTcla
WORKOUT EQUIPMENT Get your workout equipment ready. Here are a few good options Gloves - https://geni.us/TrideerGYMgloves Water bottle - https://geni.us/EmbravaWaterBottle Gym Towels - https://geni.us/FastDryingGymTowels Headphones - https://geni.us/SCWirelessHeadphones
BODY TRANSFORMATION VIDEO LIST VIDEO 1: Motivation - https://bit.ly/2WVE62s VIDEO 2: Preparation - https://bit.ly/2Xq28Hd VIDEO 3: WEEK 1&2 - https://bit.ly/2lTH8Yk VIDEO 4: WEEK 3&4 - https://bit.ly/2lOw2Uo VIDEO 5: WEEK 5&6 - https://bit.ly/2kksg4L VIDEO 6: WEEK 7&8 - https://bit.ly/2lRtJzN VIDEO 7: WEEK 9&10 - https://bit.ly/2kActis VIDEO 8: WEEK 11&12 - https://bit.ly/2kkFxdy
TOP PICKS FOR MEN’S “STUFF”⬇: HEALTHCARE - https://www.dlm-modellifestyle.com/healthcare FITNESS - https://www.dlm-modellifestyle.com/fitness-1 ACCESSORIES - https://www.dlm-modellifestyle.com/accessories SHOES - https://www.dlm-modellifestyle.com/shoes CLOTHING - https://www.dlm-modellifestyle.com/clothing
VIDEO RECORDING EQUIPMENT: MICROPHONE: Rode video mic me for smartphones - https://geni.us/RodeVideoMicMe LIGHTS: Aputure AL-MX - https://geni.us/AputureAlMx TRIPOD: Manfrotto tripod - https://geni.us/Mtripod
DISCLAIMER: This video and description contain affiliate links from Amazon or another affiliate program, which means that if you click on one of the product links, I might receive a small commission depending on the country you are in.
ABOUT THIS VIDEO: In this video, Daniel Maritz from DLM Men’s Lifestyle and his brother Hernu shows you week 3 and 4 of the male body transformation series where you can join the fat to fit transformation program. If you are looking for weight loss programs that teach you how to lose weight in a healthy way by adapting to a healthy lifestyle, then this is for you.
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