*Warning: The Fix can start breaking down toxins immediately. It is important to flush these toxins out of your body and allow your body to perform an optimal level. When starting the fix, it is essential to follow the loading protocol. This allows your body to adapt to the toxins being broken down. If you skip the loading protocol, toxins may be released too quickly and can cause nausea or an ill feeling.
So... you've decided to do The Challenge and you want a few tips and tricks to getting started off right. Well, you have landed in the right place.
Below we are going to talk about the loading phase, your water intake and hydration, diet, and exercise requirements for the best Challenge results. Feel free to scroll through the information & get an understanding of how to conquer your challenge and join the Fix Fam as a champion!!
Understanding the Loading Phase
When doing the loading protocol, it starts with taking three pills twice a day, then six pills twice a day, then nine pills twice a day, and then the full dose of 12 pills twice a day. When building up from one step to the next, make sure you do not feel nauseous or worn out. If you do, it is most likely because your body is trying to flush the toxins being released. Make sure you are drinking large amounts of water and are following your body's nutritional requirements to ensure that you get the maximum benefits and prevent any negative side effects from occurring.
When doing the loading protocol, it starts with taking three pills twice a day, then six pills twice a day, then nine pills twice a day, and then the full dose of 12 pills twice a day. When building up from one step to the next, make sure you do not feel nauseous or worn out. If you do, it is most likely because your body is trying to flush the toxins being released. Make sure you are drinking large amounts of water and are following your body's nutritional requirements to ensure that you get the maximum benefits and prevent any negative side effects from occurring.
For example, if you are taking three pills twice a day, but feel a little nauseous or tired, then stay at three pills twice a day until the feeling goes away and then progress to the next step.
Another example is if you progress from three pills twice a day and feel fine, to six pills twice a day and start feeling tired or nauseous, cut back down to the previous phase of three pills twice a day for a few more days, then progress to the next step.
Maximizing Your Hydration Levels to Increase Results
Many people don't realize how many toxins have been building up in their body throughout their lifetime. Ridding your body of these toxins is essential to your health and well-being. The more toxins that have been built up, the more toxins that need to be released, so ensure that you are gauging the amount of water you feel your body needing and are replenishing your body's hydration frequently. Being hydrated is a very overlooked component yet is one of the most important. Hydration is needed for every bodily function. If your body is deep hydrated by even 20%, bodily functions will not be performing the way they should, you will not be processing nutrients correctly, your metabolism will slow down drastically, toxins will build up more rapidly and will not be flushed out, and even the quality of your skin and hair will be affected.
The amount of water you need to stay hydrated can be different for everyone. However, a bell curve figure is, someone weighing 120 lb should be drinking a minimum of 1 gallon a day. Someone weighing 120 to 180 lb should be drinking 1 and 1/2 gallons of water today. And someone weighing over 180 lb should be drinking a minimum of 2 gallons of water a day. It is important to measure your water. You can weigh the water on a food scale, or drink it out of a pre-measured container. Most people have no idea how much water they drink and usually overestimate when they guess. Measuring your water is the best way to go.
Diet
Choosing healthy foods will also help your body perform better and be healthier. Staying away from processed and simple carbohydrates is a must. Choosing carbohydrates that are complex and nutrient dense will give you energy, give your body the ability to gain muscle, speed up. Your metabolism, prevent insulin levels from spiking, and control your blood sugar much better. A few examples of Good sources of complex carbohydrates are sweet potatoes or yams, oats, brown or wild rice, whole grains, oats, and potatoes.
Protein is an essential nutrient to have with each meal. Having protein with each meal will give your body what it needs to recover the torn down tissues caused from working out or daily activities and stress. When protein is eaten with carbs, it helps slow down the digestion process and limits the amount of insulin released to shuttle the carbs to the body. This also prevents your body from storing as much fat and encourages the breakdown of fat.
Healthy fats can be a good choice in small moderation. There are a lot of health benefits to oils, such as olive oil, avocado oil, and macadamia oil. There are also a lot of health benefits to avocados and nuts. You must be careful with these choices even though they are healthy because they contain more then double the calories of proteins and carbohydrates. If more calories are consumed then burned by the body it will encourage fat storage. So healthy fats in small moderation can benefit your health, but more than that can slow down or stop your progress.
The recommendations below are based on bell curve figures for individuals seeking to reduce body fat and improve health. It does not account for activity levels or any other factors that would require a change in calorie utilization.
Eating frequently is more beneficial for many reasons. If you were to consume all of the calories you need in a day in a single meal, you would only absorb a small portion of it, the rest would cause a massive insulin spike and be stored as fat. By dividing your calories into multiple meals. It allows your body to process and absorb more of what you eat, and prevents blood sugar from rising too high in turn preventing fat storage. The more times you eat, the better. Eating between 4 and 6 meals a day is recommended.
The portion size of protein , carbohydrates, and fats for each meal are unique to each individual. However, a bell curve amount to get you started and to improve your health is to consume your weight in grams of protein. So if you weigh 160 lb, then consume 160 g of protein daily. This would be divided between 4 to 6 meals depending on how many you choose to eat. For this example of a 160 lb person, they would eat 40 g of protein per meal if they are eating four times a day, or if you eat four times a day, or roughly 25 g of protein per meal if they are eating six times a day.
Fats should take up no more than 15 to 20% of your daily calories. You will typically cover these calories in the fats that are already included in your protein and carb sources. So generally speaking, there is no need to add additional fats. However, if you are choosing very lean cuts of meat such as turkey, breast, chicken breast, egg whites or white fish, you would be short in the fat requirements. In this case adding half a tablespoon of olive oil or one whole egg will suffice.
For carbohydrates, most people need roughly 70% the amount of protein. So for our example of the person weighing 160 lb and needing 160 g of protein, they would need roughly 112 g. Of carbohydrates daily.
It is best to avoid carbohydrates in your last meal of the day. Your body has less need of them while sleeping, So it is easier for them to be shuttled to fat stores. Also, when sleeping your body produces growth hormone which promotes fat metabolism and sleep patterns. Having higher blood sugar when sleeping will reduce the amount of growth hormone your body releases. Avoiding carbs before bed is a good decision.
Back to our example of the 160 lb person eating 112 carbs daily. If this person chooses to eat four mils per day, and avoiding carbohydrates with the last meal, This person would divide 112 by 3 meals, equaling roughly 35 carbs per meal for three meals. If the same person chooses to eat six times a day, and avoiding carbohydrates with the last meal. This person would divide 112 by 5, equaling roughly 20 carbs per meal for 5 meals.
Eating enough green vegetables is also very important. Having greens with every meal will help you get the fiber you need along with a long list of other health benefits. Fibrous vegetables also help keep blood sugar from rising too high and prevents fat storage.
Below are examples of good choices of proteins, and carbohydrates. These examples do require you to have a food scale to weigh your food. To some, this may seem like it would take too much time, but once you try it, you will realize how easy it is. It takes the same amount of time to put food on your plate if it's on the table as it does to put food on your plate if it's on a scale. And the results are worth it.
Protein grams contained in amounts of food:
Choosing healthy foods will also help your body perform better and be healthier. Staying away from processed and simple carbohydrates is a must. Choosing carbohydrates that are complex and nutrient dense will give you energy, give your body the ability to gain muscle, speed up. Your metabolism, prevent insulin levels from spiking, and control your blood sugar much better. A few examples of Good sources of complex carbohydrates are sweet potatoes or yams, oats, brown or wild rice, whole grains, oats, and potatoes.
Protein is an essential nutrient to have with each meal. Having protein with each meal will give your body what it needs to recover the torn down tissues caused from working out or daily activities and stress. When protein is eaten with carbs, it helps slow down the digestion process and limits the amount of insulin released to shuttle the carbs to the body. This also prevents your body from storing as much fat and encourages the breakdown of fat.
Healthy fats can be a good choice in small moderation. There are a lot of health benefits to oils, such as olive oil, avocado oil, and macadamia oil. There are also a lot of health benefits to avocados and nuts. You must be careful with these choices even though they are healthy because they contain more then double the calories of proteins and carbohydrates. If more calories are consumed then burned by the body it will encourage fat storage. So healthy fats in small moderation can benefit your health, but more than that can slow down or stop your progress.
The recommendations below are based on bell curve figures for individuals seeking to reduce body fat and improve health. It does not account for activity levels or any other factors that would require a change in calorie utilization.
Eating frequently is more beneficial for many reasons. If you were to consume all of the calories you need in a day in a single meal, you would only absorb a small portion of it, the rest would cause a massive insulin spike and be stored as fat. By dividing your calories into multiple meals. It allows your body to process and absorb more of what you eat, and prevents blood sugar from rising too high in turn preventing fat storage. The more times you eat, the better. Eating between 4 and 6 meals a day is recommended.
The portion size of protein , carbohydrates, and fats for each meal are unique to each individual. However, a bell curve amount to get you started and to improve your health is to consume your weight in grams of protein. So if you weigh 160 lb, then consume 160 g of protein daily. This would be divided between 4 to 6 meals depending on how many you choose to eat. For this example of a 160 lb person, they would eat 40 g of protein per meal if they are eating four times a day, or if you eat four times a day, or roughly 25 g of protein per meal if they are eating six times a day.
Fats should take up no more than 15 to 20% of your daily calories. You will typically cover these calories in the fats that are already included in your protein and carb sources. So generally speaking, there is no need to add additional fats. However, if you are choosing very lean cuts of meat such as turkey, breast, chicken breast, egg whites or white fish, you would be short in the fat requirements. In this case adding half a tablespoon of olive oil or one whole egg will suffice.
For carbohydrates, most people need roughly 70% the amount of protein. So for our example of the person weighing 160 lb and needing 160 g of protein, they would need roughly 112 g. Of carbohydrates daily.
It is best to avoid carbohydrates in your last meal of the day. Your body has less need of them while sleeping, So it is easier for them to be shuttled to fat stores. Also, when sleeping your body produces growth hormone which promotes fat metabolism and sleep patterns. Having higher blood sugar when sleeping will reduce the amount of growth hormone your body releases. Avoiding carbs before bed is a good decision.
Back to our example of the 160 lb person eating 112 carbs daily. If this person chooses to eat four mils per day, and avoiding carbohydrates with the last meal, This person would divide 112 by 3 meals, equaling roughly 35 carbs per meal for three meals. If the same person chooses to eat six times a day, and avoiding carbohydrates with the last meal. This person would divide 112 by 5, equaling roughly 20 carbs per meal for 5 meals.
Eating enough green vegetables is also very important. Having greens with every meal will help you get the fiber you need along with a long list of other health benefits. Fibrous vegetables also help keep blood sugar from rising too high and prevents fat storage.
Below are examples of good choices of proteins, and carbohydrates. These examples do require you to have a food scale to weigh your food. To some, this may seem like it would take too much time, but once you try it, you will realize how easy it is. It takes the same amount of time to put food on your plate if it's on the table as it does to put food on your plate if it's on a scale. And the results are worth it.
Protein grams contained in amounts of food:
20 grams of protein:
3.3 oz 96/4 ground beef
2.3 oz chicken breast
2.3 oz turkey breast
5 egg whites and 1 whole egg
25 grams of protein:
4.1 oz 96/4 ground beef
2.9 oz chicken breast
2.9 oz turkey breast
7 egg whites and 1 whole egg
30 grams of protein:
5 oz 96/4 ground beef
3.5 oz chicken breast
3.5 oz turkey breast
8 egg whites and 1 whole egg
35 grams of protein:
5.8 oz 96/4 ground beef
4 oz chicken breast
4 oz turkey breast
10 egg whites and 1 whole egg
40 grams of protein:
6.7 oz 96/4 ground beef
4.7 oz chicken breast
4.7 oz turkey breast
11 egg whites and 1 whole egg
45 grams of protein:
7.5 oz 96/4 ground beef
5.5 oz chicken breast
5.5 oz turkey breast
13 egg whites and 1 whole egg
50 grams of protein:
8.3 oz 96/4 ground beef
6 oz chicken breast
6 oz turkey breast
15 egg whites and 1 whole egg
55 grams of protein:
9 oz 96/4 ground beef
6.5 oz chicken breast
6.5 oz turkey breast
16 egg whites and 1 whole egg
Carbohydrate grams contained in amounts of food:
10 grams of carbs:
1.3 oz cooked yams
1.6 oz cooked wild rice
.5 oz oats (pre cooked weight)
2/3 slices Ezekiel bread
1.8 oz cooked potatoes
15 grams of carbs:
2 oz cooked yams
2.5 oz cooked wild rice
.7 oz oats (pre cooked weight)
1 slices Ezekiel bread
2.7 oz cooked potatoes
20 grams of carbs:
2.6 oz cooked yams
3.3 oz cooked wild rice
1 oz oats (pre cooked weight)
1 1/3 slices Ezekiel bread
3.5 oz cooked potatoes
25 grams of carbs:
3.3 oz cooked yams
4.2 oz cooked wild rice
1.2 oz oats (pre cooked weight)
1 2/3 slices Ezekiel bread
4.5 oz cooked potatoes
30 grams of carbs:
4 oz cooked yams
5 oz cooked wild rice
1.5 oz oats (pre cooked weight)
2 slices Ezekiel bread
5.3 oz cooked potatoes
35 grams of carbs:
4.6 oz cooked yams
5.8 oz cooked wild rice
1.7 oz oats (pre cooked weight)
2 1/3 slices Ezekiel bread
6.2 oz cooked potatoes
40 grams of carbs:
5.2 oz cooked yams
6.7 oz cooked wild rice
2 oz oats (pre cooked weight)
2 2/3 slices Ezekiel bread
7.2 oz cooked potatoes
45 grams of carbs:
5.8 oz cooked yams
7.5 oz cooked wild rice
2.2 oz oats (pre cooked weight)
3 slices Ezekiel bread
8 oz cooked potatoes
50 grams of carbs:
6.5 oz cooked yams
8.3 oz cooked wild rice
2.5 oz oats (pre cooked weight)
3 1/3 slices Ezekiel bread
8.8 oz cooked potatoes
3.3 oz 96/4 ground beef
2.3 oz chicken breast
2.3 oz turkey breast
5 egg whites and 1 whole egg
25 grams of protein:
4.1 oz 96/4 ground beef
2.9 oz chicken breast
2.9 oz turkey breast
7 egg whites and 1 whole egg
30 grams of protein:
5 oz 96/4 ground beef
3.5 oz chicken breast
3.5 oz turkey breast
8 egg whites and 1 whole egg
35 grams of protein:
5.8 oz 96/4 ground beef
4 oz chicken breast
4 oz turkey breast
10 egg whites and 1 whole egg
40 grams of protein:
6.7 oz 96/4 ground beef
4.7 oz chicken breast
4.7 oz turkey breast
11 egg whites and 1 whole egg
45 grams of protein:
7.5 oz 96/4 ground beef
5.5 oz chicken breast
5.5 oz turkey breast
13 egg whites and 1 whole egg
50 grams of protein:
8.3 oz 96/4 ground beef
6 oz chicken breast
6 oz turkey breast
15 egg whites and 1 whole egg
55 grams of protein:
9 oz 96/4 ground beef
6.5 oz chicken breast
6.5 oz turkey breast
16 egg whites and 1 whole egg
Carbohydrate grams contained in amounts of food:
10 grams of carbs:
1.3 oz cooked yams
1.6 oz cooked wild rice
.5 oz oats (pre cooked weight)
2/3 slices Ezekiel bread
1.8 oz cooked potatoes
15 grams of carbs:
2 oz cooked yams
2.5 oz cooked wild rice
.7 oz oats (pre cooked weight)
1 slices Ezekiel bread
2.7 oz cooked potatoes
20 grams of carbs:
2.6 oz cooked yams
3.3 oz cooked wild rice
1 oz oats (pre cooked weight)
1 1/3 slices Ezekiel bread
3.5 oz cooked potatoes
25 grams of carbs:
3.3 oz cooked yams
4.2 oz cooked wild rice
1.2 oz oats (pre cooked weight)
1 2/3 slices Ezekiel bread
4.5 oz cooked potatoes
30 grams of carbs:
4 oz cooked yams
5 oz cooked wild rice
1.5 oz oats (pre cooked weight)
2 slices Ezekiel bread
5.3 oz cooked potatoes
35 grams of carbs:
4.6 oz cooked yams
5.8 oz cooked wild rice
1.7 oz oats (pre cooked weight)
2 1/3 slices Ezekiel bread
6.2 oz cooked potatoes
40 grams of carbs:
5.2 oz cooked yams
6.7 oz cooked wild rice
2 oz oats (pre cooked weight)
2 2/3 slices Ezekiel bread
7.2 oz cooked potatoes
45 grams of carbs:
5.8 oz cooked yams
7.5 oz cooked wild rice
2.2 oz oats (pre cooked weight)
3 slices Ezekiel bread
8 oz cooked potatoes
50 grams of carbs:
6.5 oz cooked yams
8.3 oz cooked wild rice
2.5 oz oats (pre cooked weight)
3 1/3 slices Ezekiel bread
8.8 oz cooked potatoes
Exercise
Working out and doing cardio are the other components of becoming healthy, improving your body, and maximizing the results of the fix.
Recommendations for cardio during this program is to do 30 minutes of cardio 5 days a week. You can pick what type of cardio you like. You can choose cardio, equipment, sports, exercise classes, jogging or running outdoor activities, or anything else you enjoy. The goal is to keep your heart rate in a fat burning zone for the duration of the cardio session. For most people this is around 130 beats per minute.
Recommendations for cardio during this program is to do 30 minutes of cardio 5 days a week. You can pick what type of cardio you like. You can choose cardio, equipment, sports, exercise classes, jogging or running outdoor activities, or anything else you enjoy. The goal is to keep your heart rate in a fat burning zone for the duration of the cardio session. For most people this is around 130 beats per minute.
Weight training will help you build and maintain muscle mass. Muscle mass is vital to your metabolism. The more muscle you have, the faster your metabolism will be. On the other end of the spectrum, if you lose muscle then your metabolism will slow down. This is why so many crash diets and fad workouts do not give lasting results. Wait training will help you increase your metabolism and help you keep your results long-term. Many people are afraid to lift weights thinking they will put on too much muscle. Putting on muscle is a very lengthy process that takes a lot of time and a very specific diet. Do not let this stop you from improving your health. Below are two different recommended workouts while using The Fix.
Lifting weights 3 days a week is the minimum recommendation. Lifting weights 5 days a week is the maximum recommendation. Below our workouts for both options.
Instructions for both options:
When lifting the weight, your tempo for each rep should be: Lifting the weight (Positive) 1 second, Lowering the weight (Negative) 2 seconds. Transitions between positives and negatives should be smooth and controlled with no jerky movements.
Warm up good for each workout and exercise.
Warm up good for each workout and exercise.
Before starting, do 10 minutes on a cardio machine and get your blood flowing.
Before your first exercise do at least 3 warm up sets slowly increasing the weight until it reaches your starting weight for your first set.
Before your first exercise do at least 3 warm up sets slowly increasing the weight until it reaches your starting weight for your first set.
Before each exercise do a “feel set”. A feel set is when you do a lighter set of the exercise to get your body ready for the movement, and to prep your mind - muscle connection so you can get the best muscle contractions possible.
For each exercise, rest for only 45 seconds between sets. Except for on leg day, take 90 seconds between sets.
These workouts should take you about 35 to 45 minutes to complete.
Option 1: Weight lifting 3 days a week
Day 1: Chest / Back / Abs
Flat DB Chest Press: 3 sets of 10-12
Incline Machine or Smith Machine Chest Press: 3 sets of 8-10
Decline Machine or DB Chest Press: 3 sets of 10-12
Medium Grip Pulldowns: 3 sets of 12-15
D-Bar Cable Row: 3 sets of 10-12
Straight Bar Cable Rows: 3 sets of 10-12
Day 1: Chest / Back / Abs
Flat DB Chest Press: 3 sets of 10-12
Incline Machine or Smith Machine Chest Press: 3 sets of 8-10
Decline Machine or DB Chest Press: 3 sets of 10-12
Medium Grip Pulldowns: 3 sets of 12-15
D-Bar Cable Row: 3 sets of 10-12
Straight Bar Cable Rows: 3 sets of 10-12
Roman Chair Leg Raises: 3 sets of failure
Crunches: 3 sets of 50
Day 2: Shoulder / Arms/ Calves
Machine or DB Side Laterals: 3 sets of 10-12
Machine or DB Shoulder Press: 3 sets of 12-15
Barbell Upright Rows: 3 sets of 10-12
Crunches: 3 sets of 50
Day 2: Shoulder / Arms/ Calves
Machine or DB Side Laterals: 3 sets of 10-12
Machine or DB Shoulder Press: 3 sets of 12-15
Barbell Upright Rows: 3 sets of 10-12
Cable Rope Tricep Pushdowns: 3 sets of 10-12
Cable DB Overhead Tricep Extensions: 3 sets of 8-10
EZ Bar Cable Curls: 3 sets of 10-12
Grip Preacher Curls: 3 sets of 12-15
Body Weight Calf Raises: 3 sets of 50
Day 5: Legs / Abs
Bodyweight Squat: 3 sets of failure
Leg Extensions: 3 sets of 15-20 each leg
Leg Press: 3 sets of 12-15
Leg Curls: 3 sets of 12-15
Bodyweight Hyperextensions: 3 sets of 15-20
Seated Leg Curls: 3 sets of 12-15
Roman Chair Leg Raises: 3 sets of 20
Crunches: 3 sets of 50
Option 2: Weight lifting 5 days a week
Day 1: Chest / Abs
Dips: 3 sets of failure
Flat DB Chest Press: 3 sets of 10-12
DB or Machine Incline Chest Press: 3 sets of 8-10
Decline Machine or DB Chest Press: 3 sets of 10-12
Roman Chair Leg Raises: 3 sets of failure
Crunches: 3 sets of 50
Day 2: Hamstrings / Calves
Leg Curls: 3 sets of 12-15
Hyperextensions: 3 sets of 15-20
Seated Leg Curls: 3 sets of 12-15
Barbell or DB Straight Leg Deadlift: 3 sets of 8-10
Donkey Calf Raises: 3 sets of 50
Body Weight Calf Raises: 3 sets of 50
Day 3: Back / Triceps
Medium Grip Pulldowns: 3 sets of 12-15
Bent Over DB Row: 3 sets of 10-12
D-Bar Cable Row: 3 sets of 10-12
Wide grip pulldowns: 3 sets of 10-12
Cable EZ Bar Tricep Pushdowns: 3 sets of 12-15
DB Overhead Tricep Extensions: 3 sets of 10-12
Narrow Grip Bench Press: 3 sets of 8-10
Cable Kickbacks: 3 sets of 12-15 each arm
Day 4: Shoulders / Biceps
Machine Side Laterals: 3 sets of 10-12
Machine or DB Shoulder Press: 3 sets of 12-15
Barbell Upright Rows: 3 sets of 10-12
Rear Delt Flys On the Pec Deck Machine: 3 sets of 12-15
Narrow Grip Straight Bar Cable Curls: 3 sets of 10-12
EZ Bar Cable Curls: 3 sets of 10-12
DB Curls: 3 sets of 8-10
Hammer Grip Preacher Curls: 3 sets of 12-15
Day 5: Quads / Abs
Single Leg Extensions: 3 sets of 15-20 each leg
Squats: 3 sets of 12-15
Bodyweight Squat: 3 sets of failure
Weighted Step Ups: 3 sets of 12-15 each leg
Roman Chair Leg Raises: 3 sets of 20
Crunches: 3 sets of 50
Cable DB Overhead Tricep Extensions: 3 sets of 8-10
EZ Bar Cable Curls: 3 sets of 10-12
Grip Preacher Curls: 3 sets of 12-15
Body Weight Calf Raises: 3 sets of 50
Day 5: Legs / Abs
Bodyweight Squat: 3 sets of failure
Leg Extensions: 3 sets of 15-20 each leg
Leg Press: 3 sets of 12-15
Leg Curls: 3 sets of 12-15
Bodyweight Hyperextensions: 3 sets of 15-20
Seated Leg Curls: 3 sets of 12-15
Roman Chair Leg Raises: 3 sets of 20
Crunches: 3 sets of 50
Option 2: Weight lifting 5 days a week
Day 1: Chest / Abs
Dips: 3 sets of failure
Flat DB Chest Press: 3 sets of 10-12
DB or Machine Incline Chest Press: 3 sets of 8-10
Decline Machine or DB Chest Press: 3 sets of 10-12
Roman Chair Leg Raises: 3 sets of failure
Crunches: 3 sets of 50
Day 2: Hamstrings / Calves
Leg Curls: 3 sets of 12-15
Hyperextensions: 3 sets of 15-20
Seated Leg Curls: 3 sets of 12-15
Barbell or DB Straight Leg Deadlift: 3 sets of 8-10
Donkey Calf Raises: 3 sets of 50
Body Weight Calf Raises: 3 sets of 50
Day 3: Back / Triceps
Medium Grip Pulldowns: 3 sets of 12-15
Bent Over DB Row: 3 sets of 10-12
D-Bar Cable Row: 3 sets of 10-12
Wide grip pulldowns: 3 sets of 10-12
Cable EZ Bar Tricep Pushdowns: 3 sets of 12-15
DB Overhead Tricep Extensions: 3 sets of 10-12
Narrow Grip Bench Press: 3 sets of 8-10
Cable Kickbacks: 3 sets of 12-15 each arm
Day 4: Shoulders / Biceps
Machine Side Laterals: 3 sets of 10-12
Machine or DB Shoulder Press: 3 sets of 12-15
Barbell Upright Rows: 3 sets of 10-12
Rear Delt Flys On the Pec Deck Machine: 3 sets of 12-15
Narrow Grip Straight Bar Cable Curls: 3 sets of 10-12
EZ Bar Cable Curls: 3 sets of 10-12
DB Curls: 3 sets of 8-10
Hammer Grip Preacher Curls: 3 sets of 12-15
Day 5: Quads / Abs
Single Leg Extensions: 3 sets of 15-20 each leg
Squats: 3 sets of 12-15
Bodyweight Squat: 3 sets of failure
Weighted Step Ups: 3 sets of 12-15 each leg
Roman Chair Leg Raises: 3 sets of 20
Crunches: 3 sets of 50
Now that you've gone through the requirements for loading, hydration, diet, and exercise, it's time for you to find a group of friends or colleagues & purchase your Fix Challenge! Don't worry... if you aren't sure who you'd invite to do The Challenge with you, we have an entire FIX FAM that would love to encourage and support you through your journey.
Join our growing Facebook community today!
We cannot wait to see your results and look forward to seeing your success.
#healthandfitness #fitness #thefix #thefixnutrition #supplementsthatwork #thefixsupplement #thefixchallenge #supplements #supplement #vitamin