Joshua Paine

Fitness Enthusiast, Model, Influencer

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

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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