9c24b12c-1f91-4660-b28a-c5afb212c78d

Diet for

Sara Helzer

Jan 4, 2021

Ramadan

Ok Sarah
Here we go
If unsure how any of the below should be performed, type title into youtube. If still unsure let me know and I’ll do a video. If you finish in under 50 minutes jump on a cardio machine till you hit 50. Rest periods should be between 45-60 seconds. Perform Upper one day then lower on your next training day. Perform as many days a week as you want just make sure you never do the same one twice in a row. Always rotaste.

Upper

•	Chest press machine 4x12
•	Wide lat pulldown 3 warm us sets 4x12
•	Standing dumbbell front raise 4x15
•	Standing dumbbell curl 4x15
•	Bicep curl machine 4x15
•	Standing dumbbell shrug 3 sets of 15, try and increase weight,  you should be over 80lbs on last set, hold for second at top of movement
•	Standing dumbbell side raise 3 sets… 20,15,10 increase weight
•	Close grip row on pulldown machine (lean back to 45 degrees. Pull handle down toward stomach, chest and chin up, 3 sets x12-15, x10-12, x6-8
•	Rear deltoid row machine, palms face down 4x15
•	Standing Dumbbell oblique crunches 3x15 I’d guess about 30lbs dumbbell 

Lower

•	Leg Press High ,5x12
•	Seated led extensions, 4x15
•	Sumo dumbbell squat. Stance wide and food tuned out 20,15,12,10 increase weight each time
•	Leg press calf raises 3 sets of 25-30 
•	Seated leg curl 5x15
•	1 set of walking lunges, length of the gym times 4. Body weight fine
•	Ab chair machine 3x25 really squeeze when you crunch
•	Russian twists 4x25

Cheers

Fraser x

Diet for

Sara Helzer

Jan 4, 2021

Ramadan

Meal 1 @

Meal 2 @

Meal 3 @

Meal 4 @

Meal 5 @

Meal 6 @

Meal 7 @

Meal 8 @

Diet for

Sara Helzer

Jan 4, 2021

Ramadan

Meal 1 @

​

Meal 2 @

​

Meal 3 @

​

Meal 4 @

​

Meal 5 @

​

Meal 6 @

​

Meal 7 @

​

Meal 8 @

​