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.

Michael Watts-

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)

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


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

Strong legs
Toned Arms
Core and

The Program

Average: 5 (1 vote)

Max - Program 1

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)

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


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)

Nery's Lifestyle Change


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)

Robertas Perfect Posture and Tone-up Program


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)

Katrina Wall - Weight loss and Body Tone


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)

John Vosper Full-Body Mass Gain 1


Warm-up 10 mins
10 burpies


Incline Bench with inner rotation
Cable Row- Extended Squeeze hold

Lat Pulldown- Extra Wide
Hanging Leg Raises

No votes yet

Matt Beaulieu

Fullbody Workout

Sets and Reps 3x12

Plated Push-ups
MTN Climbers Balance board (30 reps)


Lat Pulldown
Stationary Iso Lateral Hold

No votes yet

Danielle`s Model Routine


Danielle, I already know you eat healthy so I would like to maintain those habits.
I`m going to set you up on a gym routine next time I see you at the gym

We will be focusing on;

No votes yet

Tims Full-Body Workout


10 Min warm-up

Bosu push-ups
Wide Grip Latpulldown

Vertical Chest Press with dunbell twist
Cable Row

Bosu Standing Shoulder Press
Exercise Ball Squats

Wide Grip Body Weight Rows

No votes yet

Andy Adams FullBody

Benched Squats
Lat Pulldown

Plated Push-ups
Chin-ups/ Close grip Pulldowns

Body Rows
High Knee Running

Chest Fly Incline
Leg Pumps

Tricep Extension
Bicep Curls

30 crunches x2

No votes yet
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