Dylan Hickey's Trained Client Guides

In here you will find a list of clients that have been personally trained by Dylan Hickey. All these guides have been approved by FWG employees, feel free to leave comments on any of the guides. If you wish to be personally trained by Dylan Hickey or another FWG Employee please sign up and pm us, or contact us directly here.

Client guide for: Peter Van Straaten

Trained by Dylan Hickey

This is a 4 Week Program for one of my clients, Peter Van Straaten. This workout is targeting weight loss, metabolism boosts, & muscle definition.

Supersetting is an advanced training method in which you do two exercises, one after the other, with no rest in between. The exercises can be for the same muscle group or two different muscle groups, depending on your goals. The idea is to do one exercise and, instead of resting and doing another set, doing a different exercise and alternating those exercises for your desired number of sets. This will keep your heart rate up, stripping the fat from your body and replacing it with pure muscle!

Average: 5 (4 votes)

Rachel Zaharik's Bikini Bod Workout

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This program is a Full body Workout Preformed every second day.
It Focuses on;

Strong legs
Toned Arms
Core and
Flexibility

The Program

Average: 5 (1 vote)

Max - Program 1

Statistics
July 25th 2009: 174.8lbs

Body Fat Measurements:
Bicep: 6
Tricep: 6
Oblique: 15
Scapula: 13

10% Body Fat

Measurements " :
Arms (no flex): 12.5

Average: 5 (2 votes)

Mitch Lims Lean Muscle Guide

Trained by Dylan Hickey

This Guide is designed for Mitch Lim, aimed to shred fat and tone up muscles. The Guide is a Full-Body workout with Two components A and B. Cycling between each.

Performed in sets of 3x12

    Workout A

    Workouts are performed in sets of 3x12 (unless stated differently) resting 25 seconds between sets

    Warm-up: Step Master 5min Level 8
    Bike 15min Level 11
    165+ BPM before working out.

    Average: 5 (2 votes)

Michael Watts-

SPLIT PROGRAM
Chest/Shoulders/Triceps/Dynamic Abs

1-Arms Push-up on bench
MB Half Moons

Reverse Incline Pull
Choppers on MB

Overhead Barbell HOld (wide stance)
Crunch Elbow Drop

Average: 5 (3 votes)

CJ Fullbody Workout

Full Body Workout -1

1 Leg Push-ups
Mountain Climbers

Knee Pump Lunges 20 lbs
Body Rows

Average: 4.8 (6 votes)

Brittany Hebenton - Body tone program

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This program is to be performed every second day with exercises performed in 3 sets of 12 repetitions.

Lat Pulldown 40 lbs
Exericse Ball squats 15 lbs

Cable Row 40 lbs

Average: 4.8 (5 votes)

Robertas Perfect Posture and Tone-up Program

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This guide must be performed every second day. On the rest day cardio is strongly recommended even if it may be a 15 minute run in the morning or at night.

Average: 4 (2 votes)

Nery's Lifestyle Change

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Nery in order to reach your goals there are rules we must follow. The First and most important... you already know;

Nutrition: Eating small meals, small portions, 2-3 different items, 3/4 of a cup to 1 cup of each item. NO MORE. Try to eat 6-7 times a day.

Average: 4 (2 votes)

Katrina Wall - Weight loss and Body Tone

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Katrina due to the restricted time-line (Nov.17th) your commitment is Essential.
The first thing you need to do is go on a Low-Carb diet;

Average: 3 (2 votes)

Matt's Program for Winskill

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    Matt's Winskill Workout

    Warm-up: Treadmill 12 mins
    2 mins walking
    10 mins running 6.5 speed.

    No votes yet

Chris Wightman's Body Tone Program

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    Sets and Reps 3x12

    10 Minute warm-up

    Chest Press 25 lbs.
    Lat Pulldown 70 lbs.

    Lateral Shoulder Raises 5 lbs
    Cable Row 65 lbs

    Squats with Exercise Ball 20 lbs

    No votes yet

Julian Bulk Program

Bulk Program

Squats
Hanging Leg Hold

T-Bar Row
Leg Pulses on Decline

Bench Press (Negetives if you have a spotter)
Rest

Deadlifts
Leg Scissors

Shoulder Press

No votes yet

Conners Winskill Workout

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    Connor's Workout

    Warm-up: Treadmill 12 mins
    2 mins walking
    10 mins running 7.0 speed.

    No votes yet

Andrew Hodges - Lean Muscle Guide

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    Begin with a 10-15 minute warm-up Run, Bike or Elliptical.

  1. Chest Press Lat Pulldown - 25 lbs
    Lat Pulldown 70 lbs
  2. Chest Fly 15 lbs
    Wide Grip Pull-ups Bodyweight
  3. No votes yet
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