Workout Trainer : Online Personal Trainer Programs

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If you are Looking for a Online Personal Trainer ,Workout Trainer offers certified online personal training programs/classes for men & women. Create your FREE workout plan today!

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<ul><li>1.WORKOUT TRAINER JOURNAL 22012 All right reserved Build Your Biceps with this Full Workout Building great arms starts with a program that focuses on more than just arms. What did you expect? A workout that only had you rolling into the gym with a single Arm Workout in hand? Absolutely NOT- The idea behind a great program author (someone who writes actual properly periodized pro- grams) is someone who understands that the body is a machine that has all parts, and when all parts are being worked it helps the rest if it grow. If the people who dont do legs would un- derstand that to get the rest of their body to grow that they actually HAVE to do legs. These individuals would see much better results. The arms, as any other part of your body, will grow when a complete program (not just one specifically targeted for that muscle group) is executed. In the below plan I give you a full program to execute that is guaranteed to add some serious size, or for women some serious toning to your arms. My recommended nutritional Meal Plan Is Directly from the Advanced Nutritional Meal Plan on the WorkoutTrainer.com Nu- trition Guide WITH THIS FULL WORKOUT BUILDY OUR BICEPS </li></ul><p>2. Jim Stoppani, PhD Owner - JYM Supplement Science NOW AVAILABLE AT get it now! JYM Supplement Science combines real science with real ingredients to deliver unreal results. Post JYM, my revolutionary post-workout recovery formula, delivers the exact ingredients you need after every workout to ensure those unreal results. Its a powerful post-work- out cocktail scientifically designed to help you boost repair, maximize recovery, and build more muscle. Like every JYM product, Post JYM contains no pro- prietary blends, proper dosing on all ingredients, no abbreviated formulas, no concentrates, and no BS. All nine of the ingredients in Post JYM are critical for recovery. There is no filler. REAL SCIENCE REAL SUPPLEMENTS UNREAL RESULTS POST 3. WORKOUT TRAINER JOURNAL 32012 All right reserved Daily Meal Plan1 BREAKFAST Oatmeal, cooked, regular fat not added in cooking: 1-1/2 cup, cooked : 218 cal Cranberries, dried : 1/4 cup : 91 cal Calories: 309 Carb=62g Prot=9.2g Fat=3.9g Get The Nutritional Guide Here Almonds, unroasted : 1/4 cup, whole, unblanched : 209 cal Plum, raw : 1 plum (2-1/8" dia) : 36 cal Kiwi fruit, raw : 1 Typical Serving : 46 cal Orange, raw : 1 large (3-1/16" dia) : 86 cal Cheese, cottage, lowfat, low sodium : 2 cup : 325 cal Wheat germ, plain : 1/2 cup : 216 cal Yogurt, fruit variety, lowfat milk : 1 8 oz container : 231 cal Snack 1 Calories: 1151 Carb=132g Prot=92g Fat=33g 4. WORKOUT TRAINER JOURNAL 42012 All right reserved LUNCH DINNER Turkey, light meat, cooked, skin not eaten : 4 thin slice (approx 3 x 2 x 1/8) : 88 cal Bread, wheat or cracked wheat : 2 regular slice : 130 cal Alfalfa sprouts, raw : 1/2 cup : 5 cal Mayonnaise-type salad dressing, fat-free : 1 tablespoon : 12 cal Spinach, raw : 2 cup : 13 cal Pineapple, raw : 2 cup, diced : 152 cal Spinach, raw : 3 cup : 20 cal Salmon, baked or broiled : 5 oz, boneless, raw (yield after cooking) : 197 cal Walnuts : 1/8 cup, shelled (50 halves) : 80 cal Snack 3 248 Carb=28g Prot=24g Fat=4.6g Snack 2 449 Carb=44g Prot=33g Fat=18gCalories: Calories: 2156 Carb=267g Prot=158g Fat=59gTotal Calories: 5. WORKOUT TRAINER JOURNAL 52012 All right reserved Daily Meal Plan2 BREAKFAST Banana, raw : 2 medium (7 to 7-7/8 long) : 217 cal Raspberries, red, raw : 1/2 cup : 30 cal Oatmeal, cooked, instant, fat not added in cooking : 1 cup, cooked : 226 cal Egg substitute, NS as to powdered, frozen, or liquid : 1 Typical Serving : 51 cal Calories: 524 Carb=102g Prot=18g Fat=8.1g Flax seeds : 4g : 20 cal Meal replacement or supplement, liquid, predigested protein : 2 fl oz : 139 cal Carrots, raw : 170.1g : 73 cal Almonds : 1/5 cup : 166 cal Snack 1 Calories: 398 Carb=24g Prot=43g Fat=16g 6. Jim Stoppani, PhD Owner - JYM Supplement Science NOW AVAILABLE AT get it now! Welcome to my latest creation, JYM Supplement Sci- ence. JYM combines real science with real ingredients to deliver unreal results. Pre JYM, my cutting-edge pre-workout product, is poised to revolutionize the pre-workout category. Supplement companies love to claim theyve creat- ed a real game-changer. Pre JYM doesnt play that game. It doesnt need hype or flashy marketing. With 13 hand-picked ingredients included at full doses, Pre JYM is in a league of its own. REAL SCIENCE REAL SUPPLEMENTS UNREAL RESULTS 7. WORKOUT TRAINER JOURNAL 62012 All right reserved LUNCH DINNER Olive oil : 1 tablespoon : 119 cal Tuna, canned, water pack : 3 oz : 99 cal Rice, white, cooked, instant, fat not added in cooking : 2 Typical Serving : 216 cal Apple, raw : 1 medium (2-3/4 dia) (approx 3 per lb) : 81 cal Beef steak, broiled or baked, lean only eaten : 1/2 sirloin steak(yield after cooking, bone and fat removed) : 238 cal Broccoli, cooked, from fresh, fat not added in cooking : 1 Typical Serving : 22 cal Rice, white, cooked, instant, fat not added in cooking : 1 cup, cooked : 160 cal Calories: 515 Carb=68g Prot=26g Fat=15g Meal replacement or supplement, liquid, predigested protein : 2 fl oz : 139 cal Snack 2 Calories: 139 Carb=0g Prot=35g Fat=0g Calories: Carb=39g Prot=41g Fat=10g 8. WORKOUT TRAINER JOURNAL 72012 All right reserved Banana, raw : 1 medium (7 to 7-7/8 long) : 109 cal Peanut butter and jelly sandwich : 1 sandwich : 330 cal Snack 3 Calories: Carb=39g Prot=41g Fat=10g 2434 Carb=302g Prot=175g Fat=65gTotal Calories: STAYON TRACK WITH THIS WORKOUT. AddittoyourCalendaronlinewith yourworkouttrainer.comaccountand eventakeittotheGymwithour iPhoneandDroidApp. 9. WORKOUT TRAINER JOURNAL 82012 All right reserved Daily Meal Plan3 BREAKFAST Banana, raw : 1 large (8 to 8-7/8 long) : 125 cal Egg, white only, cooked : 1 white : 16 cal Oatmeal, cooked, regular, fat not added in cooking : 1-1/2 cup, cooked : 218 cal Granola : 1/2 Typical Serving : 128 cal Flax seeds : 1/16 cup : 45 cal Cheese, cottage, lowfat, low sodium : 2 cup : 325 cal Almonds : 1/5 Typical Serving : 33 cal Snack 1 Calories: 404 Carb=17g Prot=59g Fat=11g Calories: 917 Carb=128g Prot=31g Fat=34g 10. Jim Stoppani, PhD Owner - JYM Supplement Science NOW AVAILABLE AT get it now! When youre ready to elevate your shred and torch some serious body fat, there are three things you need: a solid training program, like my Shortcut to Shred workouts; a solid diet, like my Shortcut to Shred nutrition plan; and a solid supplement regimen to supercharge the fat loss youve initiated through hard work and clean eating. Shred JYM is that entire supple- ment regimen in one fat-blasting formula. Its a pow- erfully dosed, fully loaded fat-loss weapon built with six synergistic ingredients. Its my personal fat-loss blend. REAL SCIENCE REAL SUPPLEMENTS UNREAL RESULTS shred 11. WORKOUT TRAINER JOURNAL 92012 All right reserved LUNCH DINNER Turkey, light meat, cooked, skin not eaten : 4 thin slice (approx 3 x 2 x 1/8) : 88 cal Carrots, raw : 6 thin strip or stick : 5 cal Spinach, raw : 2 cup : 13 cal Pepper, sweet, red, raw : 2 cup, sliced : 50 cal Margarine : 1/2 tablespoon : 39 cal Chicken, breast, with or without bone, broiled, NS as to skin eaten : 1/2 medium breast (yield after cooking, bone removed) : 180 cal Pineapple, raw : 2 cup, diced : 152 cal Spinach, raw : 3 cup : 20 cal Bread, whole wheat, 100% : 2 regular slice : 138 cal Olive oil : 1 tablespoon : 119 cal Calories: 156 Carb=15g Prot=20g Fat=2.4g Calories: 647 Carb=67g Prot=36g Fat=29g Watermelon, raw : 1 slice (1 thick, 7-1/2 - 9-1/2 long, 4 high in center) : 91 cal Apple, raw : 1 large (3-1/4 dia) (approx 2 per lb) : 125 cal Snack 2 Calories: 216 Carb=53g Prot=2.2g Fat=2g Snack 3 2340 Carb=280g Prot=148g Fat=78gTotal Calories: 12. WORKOUT TRAINER JOURNAL 102012 All right reserved Daily Meal Plan4 BREAKFAST LUNCH Banana, raw : 2 medium (7 to 7-7/8 long) : 217 cal Meal replacement, protein type, milk- and soy-based, powdered, not reconstituted : 28.35g : 96 cal Spinach, raw : 6 cup : 40 cal Lentil soup : 1 cup : 218 cal Rice, white, cooked, regular, fat not added in cooking : 1 cup, cooked : 203 cal Broccoli, cooked, from fresh, fat not added in cooking : 6 cup, fresh, cut stalks : 260 cal Granola bar, nonfat : 1 Typical Serving : 142 cal Snack 1 Calories: 313 Carb=69g Prot=12g Fat=1.8g Calories: 142 Carb=33g Prot=2.5g Fat=0.39g 13. WORKOUT TRAINER JOURNAL 112012 All right reserved Calories: 722 Carb=123g Prot=49g Fat=13g Pretzels, hard : 14 one ring pretzel : 107 cal Pretzels, hard : 14 one ring pretzel : 107 cal SnackSnack 2 3 Calories: 107 Carb=22g Prot=2.5g Fat=0.98g Calories: 1069 Carb=100g Prot=90g Fat=41g Calories: 107 Carb=22g Prot=2.5g Fat=0.98g DINNER Vegetarian pot pie : 1 Typical Serving : 509 cal Vegetarian chili (made with meat substitute) : 425g : 559 cal 2458 Carb=369g Prot=158g Fat=57gTotal Calories: 14. Jim Stoppani, PhD Owner - JYM Supplement Science NOW AVAILABLE AT get it now! JYM Supplement Science combines real science with real ingredients to deliver unreal results. Post JYM, my revolutionary post-workout recovery formula, delivers the exact ingredients you need after every workout to ensure those unreal results. Its a powerful post-work- out cocktail scientifically designed to help you boost repair, maximize recovery, and build more muscle. Like every JYM product, Post JYM contains no pro- prietary blends, proper dosing on all ingredients, no abbreviated formulas, no concentrates, and no BS. All nine of the ingredients in Post JYM are critical for recovery. There is no filler. REAL SCIENCE REAL SUPPLEMENTS UNREAL RESULTS POST 15. WORKOUT TRAINER JOURNAL 122012 All right reserved Exercise Sets Reps Muscle Group Machine Leg Press Both Legs Dumbbell Front Squat Walking Lunge Standing Calf Raise Barbell Incline Bench Press On Bench Reverse Grip Incline Bench Press Laying on Bench Dumbbell Flys Both Arms DB Cross Body Hammer Curls SUPER-SET Laying On Bench Dumbbell Tricep Extension Alternating Arms Seated Barbell Biceps Curl SUPER-SET Standing Kickbacks Both Arms With Band Standing Bicep Curl Barbell With Band Both Arms SUPER-SET Dumbbell Overhead Triceps Extension Both Arms Jump Rope 3 4 4 4 3 3 3 3 0 3 3 0 3 3 0 3 3 15 6 8 20 15 6 15 12 0 15 12 0 25 20 0 20 30 Legs Legs Legs Legs Chest Chest Chest Arms TIPS Arms Arms TIPS Arms Arms TIPS Arms Cardio DAY 1 WEEK 1 16. WORKOUT TRAINER JOURNAL 132012 All right reserved Exercise Sets Reps Muscle Group Standing Dumbbell Shoulder Press Alternating Arms Tri-Set Standing Dumbbell Side Raise Alternating Arms Tri-Set Standing Dumbbell Rear Delt Raise One Arm Standing Dumbbell Upright Row Alternating Arms SUPER-SET Standing Dumbbell Front Raise Alternating Arms Standing Dumbbell Shoulder Press Alternating Arms Seated On Bench Cable Lat Pulldowns One Arm SUPER-SET Dumbbell Bent Over Close Grip Rows One Arm Pull-Up/ Chin Standing Dumbbell Shrugs Seated On Bench Cable Lat Pulldowns Both Arms Reverse Crunch/ Leg Lifts Laying On Ball Abdominal Crunch With Cable Plank Jump Rope 3 0 3 0 3 3 0 3 1 3 0 3 3 3 1 3 4 3 3 12 0 8 0 10 12 0 8 20 12 0 8 8 15 20 10 30 30 30 Shoulders TIPS Shoulders TIPS Shoulders Shoulders TIPS Shoulders Shoulders Back TIPS Back Back Shoulders Back Abs Abs Abs Cardio DAY 2 WEEK 1 17. WORKOUT TRAINER JOURNAL 142012 All right reserved Exercise Sets Reps Muscle Group Standing Bicep Curl Dumbbell Both Arms SUPER-SET Standing Bicep Curl Dumbbell Alternating Arms Standing High Bicep Curls One Arm Standing Bicep Cable Curl Behind Standing Bicep Curl Dumbbell Both Arms Seated On Ball Bicep Curl With Band Both Arms In Front Standing Cable Triceps Extension Both Arms SUPER-SET Dumbbell Overhead Triceps Extension Both Arms Reverse Triceps Extension/ Reverse Skullcrusher Dips Standing Cable Triceps Extension Both Arms Laying On Ball Abdominal Crunch With Dumbbell V-Ups With No Equipment Plank Bent Over Cable Crunch 3 0 3 3 3 1 3 3 0 3 3 3 1 4 4 3 3 10 0 6 12 15 20 25 15 0 10 8 12 20 25 10 30 10 Arms TIPS Arms Arms Arms Arms Arms Arms TIPS Arms Arms Chest Arms Abs Abs Abs Abs DAY 3 WEEK 1 18. Jim Stoppani, PhD Owner - JYM Supplement Science NOW AVAILABLE AT get it now! Welcome to my latest creation, JYM Supplement Sci- ence. JYM combines real science with real ingredients to deliver unreal results. Pre JYM, my cutting-edge pre-workout product, is poised to revolutionize the pre-workout category. Supplement companies love to claim theyve creat- ed a real game-changer. Pre JYM doesnt play that game. It doesnt need hype or flashy marketing. With 13 hand-picked ingredients included at full doses, Pre JYM is in a league of its own. REAL SCIENCE REAL SUPPLEMENTS UNREAL RESULTS 19. WORKOUT TRAINER JOURNAL 152012 All right reserved Exercise Sets Reps Muscle Group Barbell One Legged Squat Foot On Bench SUPER-SET Barbell Squat Dumbbell Side Lunge SUPER-SET Step Ups Alternating Legs Prone Machine Leg Curl Alternating Legs Seated Calf Raise Barbell Squat Dumbbell Bench Press On Bench Alternating Arms SUPER-SET Dumbbell Bench Press On Bench Both Arms Barbell Bench Press On Bench With Band Standing High Cable Flys Alternating Arms Standing High Cable Flys Both Arms Dumbbell Bench Press On Bench Both Arms Reverse Crunch/ Leg Lifts Bent Over Cable Crunch 3 0 3 3 0 3 3 3 1 3 0 3 3 3 3 1 3 3 5 0 15 6 0 10 15 20 20 5 0 5 8 6 6 20 12 15 Legs TIPS Legs Legs TIPS Legs Legs Legs Legs Chest TIPS Chest Chest Chest Chest Chest Abs Abs DAY 4 WEEK 1 20. WORKOUT TRAINER JOURNAL 162012 All right reserved Exercise Sets Reps Muscle Group Pull-Up/ Chin Standing Dumbbell Shoulder Press One Arm SUPER-SET Standing Cable Side Raise One Arm Pull-Up/ Chin Standing Barbell Upright Row SUPER-SET Standing Dumbbell Rear Delt Raise One Arm Pull-Up/ Chin Seated Barbell Biceps Curl SUPER-SET Laying On Bench Bar Triceps Extension Both Arms Pull-Up/ Chin Standing Cable Tricep Extension One Arm SUPER-SET Standing Biceps Curl Dumbbell With Band Alternating Arms Pull-Up/ Chin Reverse Crunch/ Leg Lifts Bent Over Cable Crunch 3 4 0 4 3 4 0 4 3 4 0 4 3 4 0 4 3 4 4 10 12 0 10 8 10 0 8 6 6 0 15 4 15 0 15 2 10 15 Back Shoulders TIPS Shoulders Back Shoulders TIPS Shoulders Back Arms TIPS Arms Back Arms TIPS Arms Back Abs Abs DAY 5 WEEK 1 21. WORKOUT TRAINER JOURNAL 172012 All right reserved DAY 1Exercise Sets Reps Muscle Group Dumbbell Squat With Ball ROMANIAN DEADLIFT Prone Machine Leg Curl Alternating Legs Barbell Squat With Band Dumbbell Bench Press On Bench Alternating Arms SUPER-SET Close Grip Push Ups Standing Chest Fly With Band One Arm SUPER-SET Barbell Bench Press On Bench Dumbbell Bench Press On Bench Both Arms Seated Barbell Biceps Curl SUPER-SET Laying On Bench Bar Triceps Extension Both Arms Standing Biceps Curl Dumbbell With Band Alternating Arms SUPER-SET Standing Cable Triceps Extension Both Arms Dips SUPER-SET DB Cross Body Hammer Curls Seated Barbell Biceps Curl SUPER-SET Laying On Bench Bar Triceps Extension Both Arms Hanging Leg Raise SUPER-SET Laying on Ball Abdominal Crunches Hands Straight Up 4 4 4 1 4 0 4 3 0 3 1...</p>