In this video, we give you the 7th video of the male body transformation from fat to fit in 12 weeks series. This video series was created for free so that you can join and follow Hernu (Daniel’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. Share this with a friend that is looking for a good weight loss program where they can follow us in every video, step by step. This weight loss transformation is not just about losing weight, but about so much more. So join our weight loss journey and feel the changes for yourself. In this video, Hernu and you guys will continue to the 9th and 10th week of the body transformation series and here is the plan:

WEEK 9 & 10 ACTION PLAN:

1. WORKOUT ROUTINE: CARDIO DAY 1-6 - HIIT ON TREADMILL
2. 3 Min warm-up
3. 15 min HIIT on the bicycle
4. 15 min HIIT rope jumping

—MONDAY & THURSDAY— - LEGS & ABS - 1. Seated calf raises - 5 sets | 8-12 reps 2. Standing calf raises - 5 sets | 8-12 reps 3. Normal leg press - 5 sets | 8-12 reps 4. Seated hamstring curls - 5 sets | 8-12 reps 5. Leg press machine - 5 sets | 8-12 reps 6. Hamstring curls - 5 sets | 8-12 reps 7. Leg extensions - 5 sets | 8-12 reps 8. Hanging leg raises - 5 sets | 8-12 reps 9. Bicycles (but the starfish is better) - 5 sets | 8-12 reps 10. Jackknives - 5 sets | 8-12 reps 11. Knee tucks - 5 sets | 8-12 reps 12. Ab crunches on stability ball - 5 sets | 8-12 reps

—TUESDAY & FRIDAY— - BACK, SHOULDERS & BICEPS - 1. Lat pulldowns - 5 sets | 8-12 reps 2. Seated low lat row - 5 sets | 8-12 reps 3. Seated cable rear delt rows - 5 sets | 8-12 reps 4. Side cable shoulder raises - 5 sets | 8-12 reps 5. Reverse cable fly- 5 sets | 8-12 reps 6. Lat pulldowns (machine) - 5 sets | 8-12 reps 7. Rope bicep curl - 5 sets | 8-12 reps 8. Overhead bicep curl - 5 sets | 8-12 reps 9. Shoulder press machine - 5 sets | 8-12 reps 10. Shoulder press machine - 5 sets | 8-12 reps

—WEDNESDAY & SATURDAY— -CHEST & TRICEPS- 1. Normal bench press - 5 sets | 8-12 reps 2. Incline bench press - 5 sets | 8-12 reps 3. Cable chest fly - 5 sets | 8-12 reps
4. Tricep rope pulldown - 5 sets | 8-12 reps 5. Tricep pushdown - 5 sets | 8-12 reps 6. Overhead tricep extension - 5 sets | 8-12 reps 7. Push-ups - 5 sets | 8-12 reps

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 9&10: 1. Sleep enough (7-8 hours) 2. Prolonged fasting (3-5 days) with your doctors help 3. Cut out all carbs before fasting 4. Increase healthy fat intake before fasting 5. Slowly move back to the normal healthy diet after the prolonged fasting. 6. Back to intermittent fasting the 2nd week

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

1. PROGRESS TRACKING (2weeks completed) Remember to track your progress by taking your measurements and weight after the 3rd & 4th week:
2. Weight - Take your weight early in the morning before you eat and write it down with the date
3. Measurements - Take your chest and waist measurements and write it down with the date

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

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.

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