Debbie's Figure Champion Workouts From our TV series show 'Winning Figure' on Active Channel
Day 1
Tim Sharp glutes of steel! Legs
Warm up bike 10 mins
Foam rolling 10 mins
Leg curl 3 x 15/12/8 20/40/60lb
Romanian dead lift 3 x 15/12/8 40/60kg/70kg
Leg extension 3 x 15/12/8 20/40kg/70kg
Squats 3 x 15/12/8 40kg/60kg/70kg
Leg press 2 x 15 10/6/6/6 200kg/160kg/120kg/80kg
Hack squat 2 x 10 30kg
Walking lunges 2 x 20 40kg
Seated calf raises 2 x 20 40kg
Standing calf raises 3 x 100kg
35 minutes cardio.
Day 2
Tim Sharps Awesome V, cannon ball delts!
Back shoulders and abs
Warm up 10 mins walking
Foam rolling 10 mins
Window washer 1 x 90 secs 3kg
Chins 3 x 8
Low machine row 2 x 8 40kg
Bent over rows 3 x 8 60kg
High rows 2 x 8 40kg
Dead lifts 3 x 6/6/4 90kg/80kg/70kg
Seated dumbbell press 3 x 15/8/6 14kg/22kg/20kg
Lateral raises 3 x 12 10kg
Bent over row 2 x 8 12.5kg
Cable lateral raise 2 x 10 3kg
Woodchop 3 x 10 10kg
Cable crunches 3 x 15 30kg
Prone jack knife 3 x 50
35 minutes cardio.
Day 3
Tim Sharp ripped pecs, granite hard 6 pack!
Chest, arms and abs
Warm up 10 mins walking
Foam rolling 10 mins
Window washer 1 x 90 secs 3kg
Incline dumbbell press 4 x 15/12/8/8 10/12kg/22kg/20kg
Flat Dumbell press 3 x 8 20kg
Dumbell fly 2 x 8 16k
Wide grip dip 2 x 12
Cable press down 3 x 8 80lb
Barbell extension 3 x 8 25kg
Barbell curl 3 x 8 25k
Dumbell curl 2 x 8 12kg
Hammer curl 2 x 8 10kg
Woodchop 3 x 10 10kg
Cable crunches 3 x 15 30kg
Prone jack knife 3 x 50
35 minutes cardio
Continued fat loss muscle gain to get super ripped. The diet and hardcore training
Evian 3-4 ltrs water a day
LA Fat Stripper capsules
Breakfast
100g Turkey (cooked)
300g Sweet Potato (uncooked weight)
1 DESSERT SPOON Flax oil
1 vitamin mineral
Vit C 1000mg
After training
LA Whey 40grams
1 Apple
LA 311 BCAA 10 tabs
lunch
100g Turkey (cooked)
300g uncooked weight- sweet potato
Broccoli 200g (uncooked)
1 DESSERT SPOON Flax oil
10 311 LA BCAA
LA Fat Stripper capsules
Vit C 1000
Mid afternoon
LA Whey 40grams
LA 311 BCAA 10 tabs
Dinner
100g Turkey (cooked)
Broccoli carrots
1 DESSERT SPOON Flax oil
LA 311 10 BCAA
Vit C
Evening
Turkey or chicken salad
1 dessert spoon flax oil/balsamic
LA Muscle 311 BCAA
LA MuscleFat Stripper capsules
5g glutamine | 
