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    ICON Meals Blog — workout plan

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    Free Workout Plan! Build Muscle & Burn Fat | by Bartley Weaver

    Free Workout Plan! Build Muscle & Burn Fat | by Bartley Weaver

    I'm excited for you! You took the leap... to make a change. But, I have to tell you something. This program will not work for you.

    Superset City is not JUST a workout program, it's a mentality. The program doesn't work for you, you work for it.

    I can give you the guidance, the techniques, and tell you everything you need to know - but if you don't make a decision right now to put in the work, you will never see results.

    Hopefully you're still with me... If that all sounds good with you, let's get to work!


    The Vision

    What is a goal, and what is a vision? Why do you need both?

    A goal and a vision are two different things. Imagine yourself... happy and healthy with a 6-pack, on the beach, enjoying life.

    That's a vision. Maybe not your vision... what is your vision? Take a moment and put yourself there.

    The Goal

    Now that you have a vision, what are your goals?

    A goal is not "I want a six-pack", that's a vision. A goal should be a measurable amount of work over a certain period of time that's in-line with your vision. So, good news... you want to build lean muscle mass? Your goal is simple, commit to the work on Superset City.

    Each day that you do the work, you achieve your goal. Each day that you achieve your goal, you're closer to the vision. Simple.

    It's a huge relief when you embrace this, because it's no longer a mystery. You don't have to think about it! Determine the vision, set up the goals, and do the work. Success is just around the corner.

    The Work

    Now, we're ready to do the work. Follow this workout. Get excited... It's time. 

    <<Download your workout program here>>


    Stay connected with Bartley Weaver on:

    Want to be featured as an "Everyday ICON?" Submit your stories to info@iconmeals.com or send us a DM on IG or Facebook!

    A Day of Eating 6 Weeks Out From The Olympia! With Derek Lunsford

    Derek Lunsford is an IFBB pro and Team ICON athlete. Derek's preparation for the 2020 Olympia consisted of of a strict diet and workout routine, which adjusted as the competition got closer. At the time of this video he is 6 weeks out from 2020 Olympia and consuming a total of 2,292 lean calories per day.

    Watch the video to see a full day of eating with Derek Lunsford.

    In the video Derek eats 6 meals, each meal is listed below. Use ICON Custom meals to make your very own custom portioned meals, like Derek.

    Shop Custom Meals

     Meal One

    Meal 2

    Meal 3

    Meal 4

    Meal 5

    Meal 6
    1. 8oz  Cod, 6oz green beans

    2. 8oz  shrimp, 1/2 cup white rice, one can of green beans

    3. Pre-workout meal - 50g Protein shake and cream of rice (50g of carbs)

    4. Post-workout meal - 50g Protein shake and cream of rice (50g of carbs)

    5. 8oz shrimp, 1/2 cup white rice, one can of green beans

    6. 8oz chicken, 6oz green beans

     


     

    Stay connected with Derek on

    IG @dereklunsford_

    YouTube: Derek Lunsford

    Website: https://www.dereklunsford.com/

    Want to be featured as an "Everyday ICON?" Submit your stories to info@iconmeals.com or send us a DM on IG or Facebook!

     

    Jason Poston's At Home Shoulder Blaster Workout

    If you can't get to a gym try Jason's Home Shoulder Blaster Workout! Jason says, "I realize most people do not have access to weight or machines so here is a killer workout that everyone can do almost anywhere."

    1a- Plyo Mod Handstand Push Up 3x10
    1b- Mod Handstand Push Up 3x10
    1c- Mod HS push up + Centipede + Plank Push Up Combo 3x5

    Do all those back to back!

    2a- Seated Jug Side Raise 3x10 each arm
    2b- 1 Arm Jug Press 3x10 each arm
    2c- Side Lying Jug Rear Delt Raise 3x10
    2d- Iron Cross 3x10

    Do all those back to back!



    Follow Jason Poston:
    Jason@jasonposton.com
    Find More Workouts on Jason's Jason's Instagram!

    Avoid The Holiday 15! Free Workout from Team ICON Member Bartley Weaver

    Avoid The Holiday 15! Free Workout from Team ICON Member Bartley Weaver

    Bartley Weaver with the ICON ARMY checking in on y’all! The holiday season is upon us. This is the time that most people fall into the trap of putting on the “Holiday 15”. NOPE, NOT US!⁣⁣⁣
    ⁣⁣⁣
    We are a different breed. We have a couple of advantages on our side too. We have access to the best meal prep company in the world, and we also have the health to workout. Try this workout to burn some extra calories!⁣⁣⁣
    ⁣⁣⁣

    Workout Instructions:⁣⁣⁣⁣⁣⁣

    COMPLETE 3 REVOLUTIONS OF EACH⁣⁣⁣
    8-12 REPS PER EXERCISE⁣⁣⁣
    LITTLE TO NO REST BETWEEN EACH EXERCISE UNLESS NOTED⁣⁣⁣
    ⁣⁣

    Upper Body Workout⁣⁣⁣

    ⁣A1 - PUSHUPS⁣⁣⁣
    A1 – BARBELL CURLS⁣⁣⁣
    A1 – DIPS OFF BENCH⁣⁣⁣
    ⁣⁣
    *REST 2 MINS⁣⁣⁣
    ⁣⁣⁣
    A2 – BENT OVER DUMBBELL ROWS⁣⁣⁣
    A2 – TRICEP KICKBACKS (BOTH ARMS AT THE SAME TIME)⁣⁣⁣
    A2 – DUMBBELL SIDE LATERALS⁣⁣⁣
    ⁣⁣
    *REST 2 MINS⁣⁣⁣
    ⁣⁣⁣
    A3 – HANG CLEAN⁣⁣⁣
    A3 – SHOULDER PRESS⁣⁣⁣
    A3 – PUSHUPS⁣⁣⁣
    ⁣⁣
    *REST 2 MINS⁣⁣⁣
    ⁣⁣⁣
    🔺 Finish with 20-30 minutes of walking outside.⁣⁣⁣
    ⁣⁣⁣
    For more workout tips, online coaching, and supplements follow my Instagram pages @dreamweaveriv and @thetitanfuel.⁣⁣⁣ Have a blessed holiday season!⁣⁣⁣
    ⁣⁣⁣
    Want to be featured as an "Everyday ICON?" Submit your stories to info@iconmeals.com or send us a DM on IG or Facebook!