post workout

Workout for Women to Add Muscle

Are you a woman looking to add muscle? This workout is for you!

This is a 4 day a week workout split, this means that you will lift weights 4 days a week, hitting each body part once.  By reading this article you qualify for free shipping on all 1st Phorm products: 

Day #1: Chest

Dumbbell Flat Bench Press

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Sets: 5 Reps: 8-12 Increase weight if possible




Bosu Pushups

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Sets: 5 Reps: 8-10 You can put your knees on the ground, or do these leaning against the wall.

Inclined Dumbbell Bench Press

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Sets: 3 Reps: 8-12

Day #2: Back & Biceps

Wide Grip Pulldowns

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Sets: 5 Reps: 8-12

Reverse Close Grip Pulldowns

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Sets: 3 Reps: 8-12

Seated Cable Rows

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Sets: 3 Reps: 8-12

Lower Back Extensions

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Sets: 3 Reps: 10


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Sets: 3 Reps: 21


Day #3: Shoulders & Triceps

Lateral Raises

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Sets: 3 Reps: 8-10

Frontal Raises

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Sets: 3 Reps: 8-10

Shoulder Press

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Sets: 3 Reps 8-12

Rear Delt Rows

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Sets: 3 Reps: 10 

Rope Triceps Extension

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Sets: 5 Reps: 10-12

Dips (Bench Dips, Regular Dips, or Assisted Dips)

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Sets: 3 Reps: 10-12

Day #4: Legs

Note: All Leg Day exercises are supersetted, meaning that you don’t take any breaks and you will do one set of sumo squats and then immediately do a set of lunges, then a set of walls sits,

Sumo Squats


Sets: 3 Reps: 10-12


Sets: 3 Reps: 30 Seconds


Sets: 3 Reps: 10 Steps Forward and Back


You should do 15-20 minutes of cardio per day. I suggest doing elliptical machine because t is easier on your joints.

Post Workout Nutrition:

It is vital post workout to include quality protein isolates and simple carbohydrates to refuel and rebuild your muscles. This is why I suggest the Post Workout Stack from 1st Phorm. It tastes amazing! Order it here with free shipping: 


Christina H. co-owner of


Like the workout? Share with friends!


Thanks for reading,


Dustin Holston

Personal Trainer and Sports Nutritionist

Full-body Workouts

Full-Body Workouts

I as a trainer do not prefer full-body workouts. I think that they don’t progress my clients as fast in the strength department and become too routine. Clients who see strength changes week to week see better results in my opinion, however if you want to do a full-body workout, here is my suggestion.


Team Nutrition Train’s Full-Body Workout (3-5 Times a week)

First 4 weeks

• 30 seconds of mountain climbers x 3

• 30 seconds of wall sits x 3

• 15 body weight squats x 3

• 10 push-ups (girl push-ups if needed) x 3

• 10 bench dips x 3

• 10 biceps curls x 3

• 10 shoulder press x 3

• 10 dumbbell rows x 3

• 10 bench press x 3

  •  30 second sprints after 2 minutes of jogging repeated throughout 20 minutes of jogging

Second  4 Weeks

• 30 seconds of mountain climbers x 3

• 30 seconds of wall sits x 3

• 3 sets of walking lunges

• 10 push-ups (girl push-ups if needed) x 3

• 10 bench dips x 3

• 10 biceps curls x 3

• 10 shoulder press x 3

• 10 dumbbell rows x 3

• 10 bench press x 3

  •  30 second sprints after 2 minutes of jogging repeated throughout 20 minutes of jogging


Post Workout:

Your body needs lean protein + simple carbs post workout to repair and grow muscle. Christina and I reach for the Post Workout Stack from 1st Phorm to give us protein, simple carbs, and branch chain amino acids.  Order today with Free Shipping:



Good luck everyone!


Dustin Holston

Personal Trainer/Sports Nutritionist

How to Succeed and Win in a 30 Day Weight Loss Challenge

How to Succeed and Win in a 30 Day Weight Loss Challenge

So you are joining a 30 day weight loss challenge? I first want to congratulate you for deciding to put your healthy first and concentrating on making a better you. Many people enter these weight loss challenges because they feel that it will keep everyone motivated. However, many of these challenges have people opt-out after the first week. Why? Poorly planned and executed diet and fitness regiment.


Proper Planning Makes Better Performance:

If your goal is to lose weight in a 30 day challenge, what should you do to properly plan for the challenge.

  1. Have an obtainable goal. Losing 50 pounds in a month isn’t going to happen, nor would it be healthy. If you are under 200 pounds, you should try to lose 1-3 pounds per week. If you are over 200 pounds, you should try to lose 3-5 pounds per week. That would make your total weight loss in the challenge between 4-20 pounds.
  2. How are you going to lose the weight? The weight isn’t going to just lose itself! You need two things to maximize weight loss. A. Meal plan (nutrition plan, or diet). B. Exercise Program.
  3. How many calories should I eat if I want to lose weight? I suggest you calculate your BMR.  The Basal Metabolic Rate is the amount of calories your body needs (at rest) to maintain current weight. If you eat less than this, you will lose weight (typically).
  4. So you know your BMR, how do I make a meal plan?  Check out my sample meal plans by calories: You can replace meats and vegetables with other healthy choices.
  5.  You need an exercise plan. Do you belong to a gym? If so check out this sample 3 day a week workout I created: . Need something more advanced? Here is a 5 day workout schedule: If you are unable to go to a gym, here is an at home workout plan:


What about Supplements?

Supplements can help you achieve greater goals, but they are not miracles. Here are some supplements that I recommend. If you order through link provided, you will receive free shipping!

M-Factor Hero or Goddess Multivitamin: The perfect multivitamin for weight loss and overall health. These capsules provide necessary vitamins, minerals, and herbs to help you succeed.

Level-1 Meal Replacement Protein: Do you work a stressful job or have trouble finding healthy meal choices for breakfast, lunch, and snacks? Level-1 Protein is a delicious shake that provides a quality meal with only 140 calories and 24 grams of protein that keeps you full and keeps your metabolism churning. I drink one with a banana each morning to keep me full, and at only $1.67 per meal, a lot cheaper and healthier than McDonalds.

Bliss Go Pack or Commander Go Pack: The Bliss Go Pack (for women) or Commander Go Pack (for men) are two of the most researched and proven fat burners on the market. What makes them different? 1st Phorm realizes that men and woman are built differently and need different vitamins, minerals, and other products to lose weight. Each are created to be maximally effective for each gender. They also burn fat 24 hours a day with three different products. Commander/Bliss are stimulant fat burners that control appetite and burn fat. Thyro-Drive helps you optimize hormone levels to burn fat faster. Opti-Core helps you sleep better and reduces cortisol. Combined these products will help you lose weight fast. Bliss Go Pack:

Commander Go Pack: 

Fish Oil: Fish Oil helps keep your heart healthy, reduce inflammation, weight loss, and more. I suggest Full Mega from 1st Phorm for the highest quality of fish oil.

Other items: Pre Workout (MegaWatt V2), Joint Support, and the Post Workout Stack can also be useful in challenges.


Thank you for reading and good luck with your weight loss in your 30 day challenge!


Dustin Holston

Personal Trainer and Sports Nutritionist



The Colorado Experiment: How One Man Gained 63 Pounds of Muscle in 28 Days…


The Colorado Experiment: How One Man Gained 63 Pounds of Muscle in 28 Days. 

Meet Casey Viator. On April 30, 1973 Casey is an athletic 21 year old that weighs 166 pounds and is 5’8. Fast forward 28 days, Casey now weighs 212 pounds. Casey net gained 63 pounds of muscle in just 28 days. This was done without steroids.


The Colorado Experiment is famous because over the course of 28 days, Casey Viator gained 63 pounds of muscle.

What the story fails to take into account are a few important facts.

  • Casey Viator was a known bodybuilder before the experiment. Casey Viator had great genetics for muscle growth and ended up becoming a very successful pro bodybuilder later in his life.
  • Casey Viator was the AAU Mr. America bodybuilding contest in 1971 at the weight of 218 pounds. Why did Casey only weigh 166 at the beginning of the experiment?
  • Casey Viator had not been working out prior to the experiment because of a car accident and allergic reaction. He almost died. This is why he lost so much weight prior to the experiment.
  • Casey Viator was the perfect test subject: Great genetics, quick grower, young, took time off before experiment.

casey viator

Does this make the experiment a sham? The short answer is no.

  • Weight training with a formal program with the appropriate diet has the best results.
  • Casey had expert scientists working with him on his workout and meal plan.
  • Although getting these results again would be near impossible, it does show the importance of a sound program, sound nutrition, and muscle memory.


How I would change this program 40 years later…

  1. The program itself concentrated on short breaks between sets, one rest day following each workout, and 6 meals a day. I would consider keeping all of these in place.
  2. I would add Phormula-1 and Ignition post workout on workout days, MegaWatt V2 daily, fish oil for recovery and overall health, creatine for recovery and growth, and a multi-vitamin daily. 
  3. The workout focused on a lot of negative reps. I would keep this in the program but add stretching to the end of every workout.


To learn more about the specific workout of the Colorado Experiment click here. 


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Lift Heavy My Friends,


Dustin Holston


Cinco De Swolo! 500 Biceps, 500 Triceps workout!



Chances are that you and millions of others are going to get your taco on tonight by celebrating Cinco De Mayo! Those additional carbohydrates, protein, sodium, and fat might as well be used for something good! Go to the gym and try to complete 500 reps of Biceps, and 500 reps of Triceps in under an hour. You do not need to go heavy on these. Focus on 4 different exercises for biceps, and 4 different exercises for triceps. Take as many sets as it needs to take to get 500 reps for each muscle group!

My outline for tonight:

125 Bench Dips

125 Rope Extensions

125 Reverse Grip Extensions

125 Kick Backs

125 Wide Grip Barbell Curls

125 Zottman Curls

125 Preacher Curls

125 Rope Hammer Curls

Post workout I will have Phormula-1 Protein with Ignition. This will include the protein, bcaa’s, and post workout carbs I need to recover.

Good luck and be safe on Swolo de Mayo!

Lift Heavy My Friends,
Dustin Holston
Personal Trainer/Sports Nutritionist<— Free Shipping on all 1st Phorm Products! 

Post Workout Gains! What should I take to optimize muscle gains?

Banner1Everyone is concerned with pre-workouts but you should be more concerned with Post Workout!


Tommy Boone PHD explains that your muscles use glycogen and ATP during exercise. To increase muscle size, decrease recovery time, and increase strength, I suggest taking three supplements…

Your Body Needs Glucose!

As Dr. Boone explains, your body uses glycogen during intense weight training. Post workout your body is starved and needs to recoup these stores. Simple sugars like those that are in Ignition, help breathe life and growth back into your muscles. Ignition has some of the purest forms of glucose that will replenish your glycogen levels post workout!

Your Body Needs Creatine!

As Dr. Boone explains, the body needs ATP during exercise. Creatine helps increase ATP production. Creatine also helps the muscles grow bigger, decrease recovery time, and increase strength. Creatine is the most cost effective and studied bodybuilding supplement in the world. A serving of creatine is less than 18 cents!

Your Body Needs Protein! 

Many studies have shown that a high protein shake or meal post workout has increase hypertrophy and overall muscle growth compared to not having a high protein shake or meal post workout. Protein synthesis is heightened after post workout. Protein synthesis helps create larger muscles!


My Suggestion:

1st Phorm Creatine
1st Phorm Phormula-1 Protein
1st Phorm Ignition

Note: You can save money by buying the Post Work Stack from 1st Phorm with Ignition and Phormula-1. Then add creatine for $17.99 all with Free Shipping!

Buy all your supplements through and get free shipping and the lowest prices!

Lift Heavy My Friends,
Dustin Holston
Personal Trainer/Sports Nutritionist

A Comprehensive Guide on Why and What you Need Post Workout

Many advertisers and “wannabe fitness gurus” will tell you what you need to take post workout, but what does science say? Do you need to take something post workout, and if so, what should you take?


What Happens to Your Muscles When You Workout?

When you workout, your muscles use their glycogen stores. This is true whether you are male or female. Glycogen is the chemical form of carbohydrates that are found in muscles. This is energy for your muscles when you workout. Once you are done working out, your glycogen levels are much lower than they were before you workout.

So we Need Carbohydrates After We Workout Because of Glycogen?

You do need simple carbohydrates after working out, but it isn’t just to restore glycogen levels. After working out, your body goes through a period of time called the “anabolic window”. Some argue that this period of time is as short as 30 minutes post workout, to multiple hours. During this time it is important to ingest protein and carbohydrates. With insulin levels high, the carbohydrates, protein, and amino acids will flood to the muscle cells. This will aid your muscles to get bigger, recover faster, and be stronger.

How Much Carbohydrates and Protein do we Need After Workout?

This question has a ton of answers. I suggest a 2:1 carbohydrates to protein formula post workout. I use approximately 40-80 grams of simple carbohydrates with 20-40 grams of whey protein post workout. You do not want to ingest a slow acting protein like casein, or a complex carbohydrate.


What do You Suggest Taking?

I would suggest a product like Ignition from 1st Phorm. It is specially made for post workout glycogen infusion. I would mix this with a scoop of Level-1 from 1st Phorm. This will give you 5 grams of BCAA’s, 24 grams of protein, and 46 grams of carbohydrates.


I just wanted to take a second to rant about the horrible reputation that carbohydrates have received the last 15 years. Once the Atkins diet took off, it made carbohydrates look like the ugly step sister of nutrients. Carbohydrates are the chief source of energy for your body. Although I agree with going “low carb” occasionally, I do not agree with it for long term purpose. I also said “low carb”, and not “no carb”. Eliminating carbohydrates is stupid and dangerous. You seriously need carbohydrates post workout and when you wake up!

Lift Heavy My Friends,
Dustin Holston
Personal Trainer and Sports Nutritionist
1st Phorm Brand Ambassador
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