In this video, we give you the 7th video of the male body transformation from fat to fit in 12 weeks series. This video series was created for free so that you can join and follow Hernu (Daniel's brother) on this journey of losing weight and learning how to live a healthy lifestyle. <br />Hernu has a wife, 5 kids, and a rough work schedule, but he decided that it was time to lose his fat and to transform his body. <br />Share this with a friend that is looking for a good weight loss program where they can follow us in every video, step by step. This weight loss transformation is not just about losing weight, but about so much more. So join our weight loss journey and feel the changes for yourself.<br />In this video, Hernu and you guys will continue to the 9th and 10th week of the body transformation series and here is the plan:<br /><br /> WEEK 9 & 10 ACTION PLAN:<br /><br />1. WORKOUT ROUTINE:<br />CARDIO<br />DAY 1-6 - HIIT ON TREADMILL <br />1. 3 Min warm-up <br />2. 15 min HIIT on the bicycle<br />3. 15 min HIIT rope jumping<br /><br />---MONDAY & THURSDAY---<br />- LEGS & ABS -<br />1. Seated calf raises - 5 sets | 8-12 reps<br />2. Standing calf raises - 5 sets | 8-12 reps<br />3. Normal leg press - 5 sets | 8-12 reps<br />4. Seated hamstring curls - 5 sets | 8-12 reps<br />5. Leg press machine - 5 sets | 8-12 reps<br />6. Hamstring curls - 5 sets | 8-12 reps<br />7. Leg extensions - 5 sets | 8-12 reps<br />8. Hanging leg raises - 5 sets | 8-12 reps<br />9. Bicycles (but the starfish is better) - 5 sets | 8-12 reps<br />10. Jackknives - 5 sets | 8-12 reps<br />11. Knee tucks - 5 sets | 8-12 reps<br />12. Ab crunches on stability ball - 5 sets | 8-12 reps<br /><br />---TUESDAY & FRIDAY---<br />- BACK, SHOULDERS & BICEPS -<br />1. Lat pulldowns - 5 sets | 8-12 reps<br />2. Seated low lat row - 5 sets | 8-12 reps<br />3. Seated cable rear delt rows - 5 sets | 8-12 reps <br />4. Side cable shoulder raises - 5 sets | 8-12 reps<br />5. Reverse cable fly- 5 sets | 8-12 reps<br />6. Lat pulldowns (machine) - 5 sets | 8-12 reps<br />7. Rope bicep curl - 5 sets | 8-12 reps<br />8. Overhead bicep curl - 5 sets | 8-12 reps<br />9. Shoulder press machine - 5 sets | 8-12 reps<br />10. Shoulder press machine - 5 sets | 8-12 reps<br /><br />---WEDNESDAY & SATURDAY---<br />-CHEST & TRICEPS-<br />1. Normal bench press - 5 sets | 8-12 reps<br />2. Incline bench press - 5 sets | 8-12 reps<br />3. Cable chest fly - 5 sets | 8-12 reps <br />4. Tricep rope pulldown - 5 sets | 8-12 reps<br />5. Tricep pushdown - 5 sets | 8-12 reps<br />6. Overhead tricep extension - 5 sets | 8-12 reps<br />7. Push-ups - 5 sets | 8-12 reps<br /><br /><br />NUTRITION <br />Always remember that you get fit at the gym and lose your weight in the kitchen.<br />You have already changed the food in your kitchen to healthy food. Check out this video as a guide: <a href="https://youtu.be/JNr1qrLkX5c" target="_blank" rel="nofollow">https://youtu.be/JNr1qrLkX5c</a><br />CHANGES FOR WEEK 9&10:<br />1. Sleep enough (7-8 hours)<br />2. Prolonged fasting (3-5 days) with your doctors help<br />3. Cut out all carbs before fasting<br />4. Increase healthy fat intak<br />...<br /><a href="https://www.youtube.com/watch?v=qvRM530-O0c" target="_blank" rel="nofollow">https://www.youtube.com/watch?v=qvRM530-O0c</a>