### **Slim and Toned 4-Week Transformation**
Join me, someone who has experienced all body types from chubby to skinny to slim and toned, in a 4-split workout program that targets both muscle growth and weight loss. Let's start 1:1 meal planning for a healthy diet together!

### **🔥Sue's Diet Journey**
- Lost weight from 54kg to 48kg through diet obsession and extreme calorie restriction
- Gained weight up to 63kg due to binge eating and fasting
- Lost weight again to 52kg in the first round of dieting
- Reduced to 44kg while preparing for a competition during the second round of dieting
- Currently maintaining 52kg with balanced eating and regular exercise

### **👍Recommended for:**
- Those who want to diet with healthy meals
- Anyone aiming for a toned, apple-shaped butt
- Individuals seeking a slimmer waistline and upper body
- Those who want a more flattering shoulder line for better-fitting clothes

Slim and Toned Gym Sister's Body

Chest

Back

Shoulders

Legs

Other

Side Step

Foam Roll Stretching

Stepmill (Stairway to Heaven)

Dumbbell Shoulder Press

Chest Stretch

Leg Curl

Wide Seated Row

Shoulder Stretching

Cable Crunch

Hip Stretching

Underhand Lat Pulldown

Y-Raise

Push-up

Hanging Leg Raise

T-Bar Row

Face Pull

Incline Running (Treadmill)

Bent-Over Dumbbell Lateral Raise

Smith Behind Neck Press

Incline Chest Press Machine

Hack squat

Walking Lunge

Overhead Press

Conventional Deadlift

Lat pulldown

Low Row Machine

Shrug

Peck Deck Fly

Assisted Pull-Up

Seated Row Machine

Dumbbell Upper Fly

Stepper

Barbell Shrug

Hip Adduction (Inner Thigh)

Squat

Dumbbell Side Lateral Raise

Cable Fly

Barbell Hip Thrust

Monster Glutes (Link Outtie)

Single-Leg Deadlift

Bench Press

Incline Dumbbell Press

Single-Arm High Row

Barbell Upright Row

Shoulder Press Machine

Power Leg Press