Mr. Robert
Your Certified Personal Trainer
Belleview, Florida, Including The Villages and Ocala, Fl
Individual Program Design
To Help YOU Lose Weight, Build Muscle, Get Fit
For all the morons in the world looking for a free handout, or to sue
someone; everyone please take note:
I am a Personal Trainer. This is a Personal Trainer website. It is not a
doctors page. Neither anything on this website nor myself, is to be even
remotely considered a medical doctor. I do not practice medicine, I do not
dispense medical advise, I do not diagnose, treat, advise on, or in any
other way, any medical issues you may or many not have.
If you are sick, see your doctor. If you have medical questions, see your
doctor. Before starting ANY diet or exercise program, GO SEE YOUR
DOCTOR AND GET HIS PERMISSION FIRST. By the way, this disclaimer
goes for each and every page on this site.
Sorry, too many law suit happy people in the world today.
Where To Find Me
Too Your Health Spa
5300 S.E 110th ST
Belleview, Fl 34420
(352) 245-2800
eMail Me
Some Friends
White Tiger Signs & Graphics

Marion County Florida
Pressure Cleaning

Operation Quiet Comfort  
Helping Our Wounded Vets
Personal Training Home

Free Initial Evaluation

Losing Weight

Calculate Your Body Fat %

What The Heck Is Active
Metabolic Rate vs Basic
Metabolic Rate

Exercise Calorie Guides

Nutrition Facts You Need To

Carbs: The Good The Bad & The

Training Rates

Protein; Let's Talk

FAT, How, Where, Why

About Me

Recipes for Losing Weight and  
Building Muscle
Each exercise day start with 1 mile walk then 15 to 20 light reps working same body part as
being exercised that day.                                        
Finish each exercise with about 30% of the weight for 10 reps for 7 sets with only 15
seconds rest between sets.   
20 Minutes HIIT Cardio (High Intensity Interval Training)
every other
Make sure to stretch for 10-12 minutes after training.     

Set        Shoulders & Traps                          Rest After Set        Rep Range        
1st        Overhead Press                                  4 mins                    6 to 8                
2nd        Dumbbell Lateral Raises                  none                      6 to 8                
2nd        Overhead Press                                 4 mins                    6 to 8                
3rd        Dumbbell Lateral Raises                    none                     6 to 8                
3rd        Overhead Press                                  2 mins                    6 to 8                
4th        Overhead Press                                   2mins                    6 to 8                
5th        Overhead Press                                    4 mins                  6 to 8                

6th        Cable Shrugs*                                       2 mins                8 to 12
7th        Cable Shrugs*                                       2 mins                8 to 12
8th        Cable Shrugs*                                       2 mins                8 to 12
9th        Cable Shrugs*                                         done!                 8 to 12

* or 'trap bar shrugs' or 'upright rows'                       

Set        LEGS                               Rest After Set        Rep Range
1st        Barbell Squat                      4 mins                   6 to 8
2nd        Barbell Squat                     4 mins                  6 to 8
3rd        Leg Press                            4 mins                  6 to 8
4th        Leg Press                            3 mins                  6 to 8
5th         Leg Extensions                  3 mins                   6 to 8
6th        Leg Curls                              4 mins                  6 to 8
7th        Calf Raises                           2 mins                   7 to 10
8th        Calf Raises                           2 mins                   7 to 10
9th        Calf Raises                              done!                  7 to 10

Set        Chest & Abs                       Rest After Set        Rep Range
1st        Barbell Bench Press***             3 mins               6 to 8
2nd        Pec Deck                                    3 mins                6 to 8
3rd        Pec Deck                                     none                   6 to 8
3rd        Barbell Bench Press***            4 mins               6 to 8
4th        Pec Deck                                     none                    6 to 8
4th        Barbell Bench Press***              3 mins               6 to 8
5th        Barbell Bench Press***              4 mins               6 to 8

6th        Weighted Sit-Ups*                       2 mins              8 to 12
7th        Weighted Sit-Ups*                       2 mins              8 to 12
8th        Weighted Sit-Ups*                       2 mins              8 to 12
9th        Hanging Leg Raises**               2 mins              8 to 12
10th        Hanging Leg Raises**             2 mins             8 to 12
11th        Hanging Leg Raises**             done!               8 to 12

* feel free to use machines that produce a similar movement & effective
** use added weights or keep your legs straight if you are strong enough. Alternatively
perform reverse crunches.
***or use dumbbells

Set        BACK & BICEPS                  Rest After Set        Rep Range
1st        Deadlift                                       3 mins                  4 to 6
2nd        Deadlift                                      4 mins                  4 to 6
3rd        Deadlift                                       3 mins                   4 to 6
4th        Barbell Row                               2 mins                   6 to 8
5th         Barbell Row                              2 mins                   6 to 8
6th        Decline Cable Pullovers*        2 mins                    6 to 8
7th        Decline Cable Pullovers*        5 mins                    6 to 8

8th        Cable Preacher Curls                2 mins                   6 to 8
9th        Cable Preacher Curls                2 mins                   6 to 8
10th        Cable Preacher Curls                 none                   6 to 8
10th        Barbell Curls                              2 mins                   6 to 8
11th        Barbell Curls                              2 mins                  6 to 8
12th        Barbell Curls                               done!                   6 to 8

* if you have access to a pullover machine use it instead.                        
Alternatively perform lat pulldowns                        
Set        Triceps & Forearms              Rest After Set        Rep Range
1st        Skull Crushers                             3 mins                   6 to 8
2nd        Skull Crushers                            3 mins                   6 to 8
3rd        Skull Crushers                             4 mins                   6 to 8
4th        Tricep Pushdowns                       3 mins                  6 to 8
5th         Tricep Pushdowns                      3 mins                  6 to 8
6th        Tricep Pushdowns                       2 mins                   6 to 8
7th        Tricep Pushdowns                       2 mins                 12 to 15
8th        Forearm Curls                               2 mins                  6 to 8
9th        Forearms Curls                             2mins                   6 to 8
10th        Forearm Curls                              Done!                  12 to 15
Rep Range means you choose a weight that allows you to reach failure IN that rep
range. You cannot do another rep with good form or without cheating.
My Own Current 8 Week Daily Training Phase: