Clients Photos & Testimonials

This is Troy, He has been working out for the last year. I have been working with him on his nutritional eating and workouts for a few months. . He has lost 30 lbs and has lost 15% body fat and went from a size 38 to 32 waist in the last 6 months. One year ago Troy was boarder line diabetic and his triglycerides were 5 times to high. This is what inspired me to go to school and open my own Company Beyond Brawn Fitness & Training. He has been a dedicated client and has reached  so many goals and is still maintaining good nutrition and works out 5-6 times a week. Below is his workout that he does 3 days on and one day off.                                                      

                                                              Work Out Routine

Day One

20 Minutes On Bike

Abbs Crunch machine 4 Sets 50 reps on the left side 50 reps right side and 50 reps in the center.

Leg raises laying on flat bench 4 sets of 15-20 reps

Chest

Flat bench press                                              4 sets 10-12 reps

Decline bench                                                 4 sets 10-12 reps

Incline cable fly                                             4 sets 10-12 reps

Seated incline dumb bells                               4 sets 10-12 reps

Triceps

Cable press downs with the rope                      4 sets 10-12 reps

One are dumb bell triceps extension                4 sets 10-12 reps

cable triceps press down with straight bar       4 sets 10 -12 reps

Dips with weight assist                                    4 sets 10-12 reps

        

   Work Out Routine

Day Two

20 Minutes On Bike

Abbs Crunch machine 4 Sets 50 reps on the left side 50 reps right side and 50 reps in the center.

Leg raises laying on flat bench 4 sets of 15-20 reps

Back

Close together Grip pull downs in front          4 sets 10-12 reps

Wide grip cable pull downs in front                4 sets 10-12 reps

Bent over Dumb bell rows                             4 sets 10-12 reps

Pull Ups mid grip with weight assist              4 sets 10-12 reps

Shrugs in front                                               4 sets 10-12 reps

Biceps

Isolated dumb bell curls                                  4 sets 10-12 reps

Easy curl bar                                                    4 sets 10-12 reps

seated bicep machine                                       4 sets 10 -12 reps

Cable curls using rope                                      4 sets 10-12 reps

  

   Work Out Routine

Day Three

10 Minutes On Bike

Abbs Crunch machine 4 Sets 50 reps on the left side 50 reps right side and 50 reps in the center.

Leg raises laying on flat bench 4 sets of 15-20 reps

Legs 

Squats                                                                                  4 sets 10-12 reps

Leg press with heals off plat form to help work calfs         4 sets 10-12 reps

Seated leg extensions                                                          4 sets 10-12 reps

Seated hamstring curl machine                                            4 sets 10-12 reps

Calf's

Seated calf  raises                                                                4 sets 10-12 reps

Seated leg press calf extensions only                                  4 sets 10-12 reps

Shoulders

Seated should press on smith machine                              4 sets 10-12 reps

Dumb bell raises bent over slightly                                   4 sets 10-12 reps

reverse peck deck for shoulders                                        4 sets 10 -12 reps

Seated dumb bell press                                                      4 sets 10-12 reps

Cable cross over raises in front                                          4 sets 10-12 reps