Introduction From Kris Gethin

My name is Kris Gethin and I am the Editor in Chief of Bodybuilding.com.

Throughout the following 12 weeks, I will be training and guiding fellow Bodybuilding.com employee Sarah Jones, so you can also follow these exact guidelines to experience your own personal transformation success.

I have successfully transformed the lives of hundreds of clients in the past and now I am going to show you how to do it - FOR FREE. You can't afford a great trainer, you don't know what you should eat, and you have no idea what to do - NO MORE EXCUSES.

Over the coming weeks, join me as I transform Sarah's health, fitness and appearance dreams to reality, so you can do the same.

Weeks 7-8: Name: Sarah Jones Email: sarah.jones@bodybuilding.com BodySpace: SixPackSarah BodyBlog: "Getting to be a Routine" Starting Weight: 128 lbs Weight: 123 lbs

Click To Enlarge.
Sarah's Current Weight.

Video

Sarah's Training Program

Click To Enlarge.
Sarah Jones, Weeks 7-8.

Please be sure to warm up for 5-10 minutes cardiovascular prior to weight training. Also, warm up for several sets prior to your working sets.

Day 1 - Sets × Reps

Chest:
Incline Dumbbell Press 3 x 8-10 (Drop Set)
Incline Barbell Press 3 x 8-10 (Drop Set)
Flat Dumbbell Press 3 x 8-10 (Drop Set)
Flat Barbell Press 3 x 8-10 (Drop Set)

	Drop Sets: Drop sets involve removing weight between sets. This will thoroughly burn out a muscle. [ Learn More About Drop Sets Here ]

Triceps:
Dips (Tricep Version) 3 x Failure
Skullcrushers 3 x 8-10
Bench Dips 3 x 8-10

Upper Abdominals:
Crunches On An Incline 3 x Failure

Click Here For A Printable Log Of Day 1.

Day 2 - Sets × Reps

Back:
Straight-Arm Pulldown 3 x 8-10
Chins 3 x Failure
Bent-Over Rows 3 x 8-10
Deadlifts 3 x 8-10

Biceps:
Concentration Curls 3 x 8-10
E-Z Bar Curls 3 x 8-10
Lying Cable Curls 3 x 8-10

Calves:
Single Standing Calf Presses 3 x 15-20

Click Here For A Printable Log Of Day 2.

Day 3 - Sets × Reps

Legs:
Leg Extensions 3 x 10-15
Hack Squats 3 x 10-15
Lunges 3 x 10-15
Hamstring Curls 3 x 10-15

Shoulders:
Military Press 3 x 8-10
Single Cable Rear Raises 3 x 8-10
Single Side Cable Raises 3 x 8-10

Lower Abdominals:
Hanging Leg Raises 3 x Failure

Click Here For A Printable Log Of Day 3.

*Cardio should be increased to 5 evening sessions per week. 20 minutes before the last meal at night will be enough to further spike your metabolism and to push past any plateaus that maybe lurking on the horizon.

Sarah's Nutrition Program

Nutrition Plan For Training Days:

Meal 1

• ½ cup of Oats (uncooked)
• 6 egg whites

or
• 1 scoop of protein
• sugar free syrup
• 5gm Glutamine
• Multivitamin
• 5gm Creatine

30 minutes of cardio - walking

Meal 2, 3

• ½ cup of cooked rice
• 110gm of cooked Poultry

Meal 4 (1 hour before workout)

• 110gm of Fish
• green vegetables

Meal 5

• 1 ½ scoop of Isopure
• 1 scoop of Vitargo
• 5gm Creatine
• 5gm Glutamine

Meal 6

• 100gm of steak
• veggies (peppers, broccoli, mushrooms, etc)
• Glutamine
• Multivitamin

4 - 6 liters of water per day.

Nutrition Plan For Non-Training Days:

Meal 1

• 1/4 cup of Oats (uncooked)
• 6 egg whites
or
• 1 scoop of protein
• sugar free syrup
• 5gm Glutamine
• Multivitamin
• 5gm Creatine

30 minutes of cardio - walking

Meal 2, 3, 4

• ¼ cup of cooked rice
• 110gm of cooked Poultry

Meal 5

• 1 ½ scoop of Isopure
• 5gm Creatine

30 minutes of cardio - walking

Meal 6

• 100gm of steak
• veggies (peppers, broccoli, mushrooms, etc)
• Glutamine
• Multivitamin

3 - 6 liters of water per day

Sarah's Supplement Program

All supplementation should remain the same except for the inclusion of L-Carnitine. This supplement should be taken prior to exercise and will assist in the use of fat cells being required tor energy. A tablesppon at this time is adequate. Twinlab has a good L-Carnitine product that I recommend.

Motivation

OK, now you are half way through your transformation. You will complete this program and you will be a better person for it. Look around you and see what else you can begin to accomplish. Now at you can see that it is you in charge of your destiny, you will find that you can radiate this power in many more parts of your life.

There are hundreds of other success stories that have come out from these transformations, whether they are spiritual, financial, or relationship-wise, etc. You do not have to complete the program before you attack other goals in your life. You have probably let yourself procrastinate on this transformation - how many other parts of your life have you rested your laurels on? Start now, you may just surprise yourself!

WHAT'S YOUR GOAL?

Choose Your Goal Below. Choose A Goal Lose Fat Build Muscle Contest Prep Cortisol Blocker Energy Immune System Joint Health Prevent Aging Sexual Health Skin Care Sleep Aides Tanning More Goals... Is Your Goal Not Listed? Click Below To Learn More About Goal Setting. [ Goal Setting ]

Stay Tuned: Next Episode Available January 13

Check back every two weeks for an update on this transformation video series! If you're following this program you will most likely share Sarah's accomplishments. Remember, if you didn't put on your unwanted weight in just two weeks then you're not going to take it off in just 2 weeks! LOL

Read More About Sarah's Transformation In Her BodyBlog Here!

sarah.jones@bodybuilding.com

Recommend this article to a friend by e-mail here!

Visitor Reviews Of This Article!
Read Visitor Reviews - Write Your Own Review

Back To Sarah Jones's Main Page

Back To The Articles Main Page.

Related Articles
12 Weeks To Your Future Physique: Before & After Pictures - (Part 3)
12 Week Transformation Video Guide: Weeks 3 & 4.
Teen Transformation Of The Week - Cord Young.