Fitness Model Workout Routine – Week 1

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Luke Haslett

OK, so as I said I’m no guru when it comes down to routines and the diet, there’s actually a lot of science behind the diet side of things so I decided to bring in a little help in the form of Luke Haslett.

I was told about Luke by a friend of mine and was sent to look at his client transformations which were pretty amazing – I’d recommend going over to that page and taking a look at those!

Anyway, I got in touch with Luke and asked if he was taking on any more clients and I was in luck!

I told Luke I was going after the lean fitness model look and sent him over a picture along with all my personal details on when I can train which foods I like / dislike and all the rest

Anyway fast forward 3 days and he was back at me with my new all singing all dancing week 1 personalized routine.

Here’s the routine I’ll be doing this week that he’s set up for me;

Fitness Workout Split

  • Monday – Chest / Back
  • Tuesday – Legs / Low Intensity Cardio
  • Wednesday – Off ( I told him I play 5-a-side football this day )
  • Thursday – Super Metabolic Circuit / Stretching
  • Friday – Shoulders / Arms / Low Intensity Cardio
  • Saturday – Off
  • Sunday – Abs / Obliques / Calves / Low Intensity Cardio

Chest / Back

  1. Wide Grip Chin Ups – 10 x 3
  2. Wide Grip Lat Pull Down – 15,12,10,8
  3. Incline Dumbbell Bench Press – 15,12,10,8
  4. Decline Dumbbell Bench Press – 15,12,10,8
  5. Olympic Bar Bent Over Rows – 15,12,10,8
  6. Dumbbell Bench Press – 15,12,10,8
  7. Dumbbell Reverse Flies – 15,12,10,8
  8. Dumbbell Flies – 15,12,10,8
Timed Finishers
  1. 50 rep press up challenge (do 50 as fast as possible and time it)
  2. 50 rep body rows challenge

Shoulders / Arms

  1. Olympic Bar Military Press – 15,12,10,8
  2. Dumbbell Standing Shoulder Press – 15,12,10,8
  3. Dumbbell Posterior Raises – 15,12,10,8
  4. Dumbbell Lateral Raises – 15,12,10,8
  5. Barbell Upright Rows – 15,12,10,8
Superset
  1. Dumbbell Isolate Curls – 15,12,10,8
  2. Dumbbell Standing Overhead Single Arm Tricep Extensions – 15,12,10,8
Superset
  1. Dumbbell Seated Hammer Curls – 15,12,10,8
  2. Dumbbell Tricep Kicks – 15,12,10,8
Superset
  1. Pull Ups – 10 x 4
  2. Tricep Dips – 15 x 4
Finishers
  1. Supinated Grip Single Arm Cable Tricep Extensions – 10 x 7
  2. Olympic Bar Wide Grip (shoulder width) Curls – 10 x 7

Abs / Obliques / Calves

Superset
  1. Dumbbell Oblique Crunches – 25 x 4 each side
  2. Weighted Leg Raises – 15 x 4
Superset
  1. Weighted Knee Raises – 15 x 4
  2. Bench Crunches – 25 x 4
Superset
  1. Barbell Rollouts – 25 x 4
  2. Standing Lat Pull Down Crunches – 25 x 4
Superset
  1. Superman Plank – 30 seconds x 4
  2. Lying Crunches – 25 x 4
Finisher
  1. Unweighted Leg Raises – FAIL x 3
Calves
  1. Leg Press Calves Raises Feet Turned Inwards – 15 x 4
  2. Leg Press Calves Raises Feet Pointing Straight – 15 x 4
  3. Leg Press Calves Raises Feet Turned Outwards – 15 x 4

Legs

Superset
  1. Deep Squats – 15,12,10,8
  2. Box Drop Jumps – 10 x 4
Superset
  1. Front Squats – 15,12,10,8
  2. Box Jumps – 10 x 4
Superset
  1. Leg Press – 15,12,10,8
  2. Body-weight Lunges – 10 x 4
  • Leg Extensions – 10 x 7
  • Hamstring Curls – 10 x 7
Superset Finisher
  1. Body-weight Lunges – 20 each leg x 2
  2. Bodyweight Squat Jumps – 20 x 2

Super Metabolic Workout

  • Complete as many rounds as possible in 25 minutes!
  • No Rest between exercises or sets!
  1. Deadlifts x 10 (body-weight or 70kgs)
  2. Pull Ups x 10
  3. Burpees x 10
  4. High Knees x 10
  5. Clap Press ups x 10
  6. Body Rows x 10
So this is what I’m doing in the gym this week! I’ll be checking back in with Luke on Sunday when he sends me over week 2 in which he’ll make any changes if he thinks any need doing!
I’ll be sure to keep you updated with each weeks workout and changes! Follow us on twitter and Facebook to keep up to date with the latest fitness model routine workout routines!

Comments

  1. jeff says:

    how long inbetween sets should i wait?

  2. Tony says:

    This looks like a great workout, soon am gonna do a 8week course from Luke

  3. These workouts look insane. If that’s the first week’s routine he sent you then what’s the 2nd going to be like haha! I have never had to go this extreme to see improvement in definition. #luckyiguess
    Good luck towards your lean fitness model look!

  4. Trev says:

    This looks interesting, how many weeks did he give you the workout for? And will you guys be uploading the other weeks?

  5. alep says:

    Right now i’m lifting weights,can i use this routine to build lean mass body?
    I’m afraid it wont work due to my body adaptation to weights..

  6. zack says:

    Hi Jord,

    Will you be putting up the rest of the weeks?

  7. Interesting! course looks very great and so I’m also thinking to join it. Again, I appreciate all your work and supplying much priceless info for the many people.

  8. You’re so cool! I do not think I have read a single thing like that before. So good to discover somebody with some genuine thoughts on this issue. Really.. many thanks for starting this up. This web site is one thing that’s needed on the internet, someone with a bit of originality!

  9. Greg Walker says:

    Hi

    Shows the power of focus, if you can stick to this long term then I have no doubt you will transform your body beyond all recognition. It would be interesting to hear how you deal with this intense workout regime emotionally and how it interacts with your lifestyle

  10. Charles gray says:

    I wanna do it can i get an email or a text

  11. rob says:

    Hi, just stumbled across this.
    Are the reps 12, 10, 8 etc an indication of increase in wright for each set?
    how did the 12 weeks go?

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