Joshua Paine

Fitness Enthusiast, Model, Influencer

Explanation: 
- Compared to other programs you’ll notice mine’s a bit different! My splits are Arms & Abs, Chest & Back, Legs & Abs, Shoulders, Cardio. It’s a killer split and you will be feeling amazing at the end of it

Abs:
- I like to attach my Ab routines onto the end of my normal workouts. So, I’ve done that for you guys because we’re working out together!

- You’ll see 3 different core-day routines which we rotate between. One requires a gym and the other two don’t, so if you’re pressed for time or etc then feel free to do the others at home, but make sure you do them each week! 

Diet:
- I’m not a professional dietician or nutritionist, however my diet is basically: minimal/no sugar, rare fast-food consumption, x2 fruit & x5 vegetables per day, 3L+ of water, zero alcohol

Weight:
 - Start with a weight you can barely hit 8 reps with, stay on that weight til you're COMFORTABLY getting 10 reps, then increase weight so you barely hit 8 reps again, stay on them til you hit 10 and repeat!

Terminology: 
- Rep : Repitition, means one single up/down/forward/back movement (1 bicep curl is 1 rep)

- Set: A group of reps, typically I will ask for anywhere from 8-12 reps done every set 3-4 times. This will be labelled as "8 reps, 4 sets"

- Failure: Keep going til you can't do another rep, push your muscles til they fail

- Superset (SS): Combining multiple exercises into one set - you finish one exercise then immediately start the next, only once you've finished all exercises do you get a rest

- Drop-set: Do a set, then lower the weight and do 10 reps, lower again and do 12 reps, lower again and go to failure

- Negatives: The part of each movement where you're not applying force/working - so for a bicep curl the negative is the way back down, from the top

Warm-up: 
- ALWAYS do the warm up exercises I provide

CONTACT ME:
- If you need help, want my assistance or personalised advice then please email me: painefit@gmail.com with ‘FITNESS PROGRAM’ as the subject!

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