6 WEEK MASS GAINER EXPLODE YOUR MUSCLES

Size: px
Start display at page:

Download "6 WEEK MASS GAINER EXPLODE YOUR MUSCLES"

Transcription

1 6 WEEK MASS GAINER EXPLODE YOUR MUSCLES This 6 week routine is designed to take your training to the next level by recruiting muscle fibres that you would normally not use in a normal routine. The idea behind this routine is to work your muscles systematically throughout the weeks, increasing the load as you progress. Major muscle groups will be targeted during this routine, utilizing power and strength.

2 1 LEGAL NOTICE The Publisher has strived to be as accurate and complete as possible in the creation of this workout plan, notwithstanding the fact that the Publisher does not warrant or represent at any time that the contents within are accurate due to the determination of each individual partaking in this plan. While all attempts have been made to verify information provided in this plan, the Publisher assumes no responsibility for errors, omissions, or contrary interpretation of the subject matter herein. Any perceived slights of specific persons, peoples or organizations are unintentional. In workout plans, like anything else in life, there are no guarantees of results that can be achieved. Readers are cautioned to rely on their own judgment about their ability to follow the routines set about in this plan and should always seek the advice of a trained medical professional such as a doctor, dietician or physician. This workout plan is not intended for use as the sole source of health and nutrition fitness or weight training advice or as a substitute for any sound professional medical advice. All readers and users of this plan are advised to seek the services/advice of a trained medical professional such as a doctor, dietician or physician. This plan MAY NOT be reproduced in anyway, nor copyright claimed for any part or in whole of the plan or contents. You are encouraged to print the full plan for easy reading. 6 Week Mass Gainer Live For Gym

3 2 DISCLAIMER The materials and content contained in this workout plan are for general health information only and are not intended to be a substitute for professional medical advice, diagnosis or treatment. Users of 6 Week Mass Gainer should not rely exclusively on information provided in this workout plan for their own health needs. All specific medical questions should be presented to your own health care provider. Live For Gym makes no warranties or representations, express or implied, as to the accuracy or completeness, timeliness or usefulness of any opinions, advice, services or other information contained or referenced in this 6 week plan. Live For Gym does not assume any risk for your use of this workout plan. Users of this workout plan should be aware that the materials and content contained in this plan are only updated periodically; such materials or content may not contain the most recent information available. Live For Gym reserves the right to update or change information contained in this workout at any time. In consideration for your use of and access to this workout plan, you agree that in no event will Live For Gym or any other party involved in creating, producing or delivering this plan or any site linked to this plan, be liable to you in any manner whatsoever for any decision made or action or non-action taken by you in reliance upon the information provided through this workout plan. 6 Week Mass Gainer Live For Gym

4 6 WEEK MASS GAINER EXPLODE YOUR MUSCLES THE ROUTINE You will be performing this routine for 6 weeks. In this time you will focus your energy on the demand of the lift. The idea behind this is to hit the major muscles consistently throughout the workout so that your testosterone levels increase as the workout progresses. Weeks 1-3 are set out at a certain rep to set range, however weeks 4-6 the sets increase. We want to focus on letting the muscles work hard to perform the heavy compound lifts, so that end of the session your muscles are fired up and pumped. There will be 2 rest days during the week. You will need these rest days so that you can give your muscles the chance to recover from the previous sessions. If you are looking for the weight loss side of things by doing cardio, don t worry as this routine will tap into fat reserves automatically. WHAT DO YOU NEED The only thing that you will need is your desire to want to change how you look and how hard you are prepared to work to get there. This routine is by no means an easy routine (although there are much harder ones out there), but it is one that can be done if your commitment, focus and desire is there. SPLIT THE WORKOUTS Training different muscle groups during a workout will trigger growth receptors, especially with compound exercises on major muscle parts. Release of high levels of testosterone is what you will gain by increasing your load on major muscle groups. Blood flow direction is important in this routine Stay committed to the routine and try to look for ways to keep yourself motivated. A gym buddy is a good idea if you can find one. There is nothing like some camaraderie in the gym when you are both lifting the weights. 6 Week Mass Gainer Live For Gym 3

5 6 WEEK MASS GAINER EXPLODE YOUR MUSCLES CONTRACTION IS KING A far too often overlooked part of performing the rep is the lack of complete muscle contraction. We are looking for full range of motion here with 100% contraction of the muscle. This is not a hurry up and finish the set game, it s about opening up the muscle completely then contracting it throughout the rep range. Feel the muscle working the whole way through the rep. Understand what muscle group you are working then focus on contracting that muscle and only that muscle. If it is flat bench you are working on then focus on contracting the pectoral muscle as you press away from your body. WHEN IT BURNS IT GROWS Don t stop when it starts to burn. You want it to burn. This is the range that you need to be in to recruit the most muscle fibres and trigger all the growth receptors you need to build that solid, rock hard look. Remember that if you do 10 reps without a burn, that means your muscles can do 10 reps of that weight with ease, it s the 11 th, 12 th, 13 th etc. reps that count as your muscles are not used to going that long with the weight. This is where this routine will help push your muscles to places they haven t been before. The first 3 weeks are about getting your muscles working and allowing you to gain control of your muscles while they are performing the sets. The idea behind this is that if you are doing 15 reps, then you want to start burning at 12 reps. Don t choose a weight that you can do all the reps without a fight, you need to fight. Getting your muscles to work with heavier weights over a longer period will build muscle endurance allowing you to maintain a heavy weight for longer distances. WATCH THE INCREASE Don t be concerned about the increase in sets from weeks 4-6. Your muscles will work harder for sure, but by this time your muscles will be ready. During the first 3 weeks you will be building up your muscles and their stamina under pressure. In weeks 4-6 your muscles will be ready to continue the work and keep pushing through. 6 Week Mass Gainer Live For Gym 4

6 MONTHLY VIEW WK DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7 1 Chest & Calves Back Arms & Hamstrings 2 Chest & Calves Back Rest Arms & Hamstrings 3 Chest & Calves Back Arms & Hamstrings 4 Chest & Calves Back Arms & Hamstrings 5 Chest & Calves Back Arms & Hamstrings 6 Chest & Calves Back Arms & Hamstrings

7 WEEKLY VIEW WEEK 1 DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7 Chest & Calves Incline Barbell Press Decline Dumbbell Flyze -20 Incline Hammer Machine Press Toe Press On Leg Press Machine Standing Smith Machine Calf Raises Shoulder Press Dumbbell Front Raises Lateral Dumbbell Raises Bent Over Rear Flyze Barbell Upright Row Barbell Wrist Curls Back Pull Ups REPS=To Failure Lat Pull Downs One Arm Dumbbell Rows Reverse Grip Bent Over Barbell Row Wide Reverse Grip Lat Pull Downs Close Grip Over Hand Lat Pull Down Leg Extension SETS=1 REPS=40 Leg Extensions Barbell Squat Leg Press Reverse Dumbbell Lunge REPS=10 Each Leg Alternating Arm Bicycle Arms & Hamstrings Straight Bar Tricep V Handle Tricep Close Grip Barbell Press Weighted Dips Barbell Curls Curls REPS=10 Each Arm Hammer Curls Each Arm Lying Leg Curls

8 WEEK 2 DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7 Chest & Calves Incline Barbell Press Decline Dumbbell Flyze -20 Incline Hammer Machine Press Toe Press On Leg Press Machine Standing Smith Machine Calf Raises Back Pull Ups REPS=To Failure Lat Pull Downs One Arm Dumbbell Rows Reverse Grip Bent Over Barbell Row Wide Reverse Grip Lat Pull Downs Close Grip Over Hand Lat Pull Down Shoulder Press Dumbbell Front Raises Lateral Dumbbell Raises Bent Over Rear Flyze Barbell Upright Row Barbell Wrist Curls Leg Extension SETS=1 REPS=40 Leg Extensions Barbell Squat Leg Press Reverse Dumbbell Lunge REPS=10 Each Leg Alternating Arm Bicycle Arms & Hamstrings Straight Bar Tricep V Handle Tricep Close Grip Barbell Press Weighted Dips Barbell Curls Curls REPS=10 Each Arm Hammer Curls Each Arm Lying Leg Curls

9 WEEK 3 DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7 Chest & Calves Incline Barbell Press Decline Dumbbell Flyze -20 Incline Hammer Machine Press Toe Press On Leg Press Machine Standing Smith Machine Calf Raises Shoulder Press Dumbbell Front Raises Lateral Dumbbell Raises Bent Over Rear Flyze Barbell Upright Row Barbell Wrist Curls Back Pull Ups REPS=To Failure Lat Pull Downs One Arm Dumbbell Rows Reverse Grip Bent Over Barbell Row Wide Reverse Grip Lat Pull Downs Close Grip Over Hand Lat Pull Down Leg Extension SETS=1 REPS=40 Leg Extensions Barbell Squat Leg Press Reverse Dumbbell Lunge REPS=10 Each Leg Alternating Arm Bicycle Arms & Hamstrings Straight Bar Tricep V Handle Tricep Close Grip Barbell Press Weighted Dips Barbell Curls Curls REPS=10 Each Arm Hammer Curls Each Arm Lying Leg Curls

10 WEEK 4 DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7 Chest & Calves Incline Barbell Press Decline Dumbbell Flyze -20 Incline Hammer Machine Press Toe Press On Leg Press Machine SETS=5 Standing Smith Machine Calf Raises SETS=5 Shoulder Press Dumbbell Front Raises Lateral Dumbbell Raises -20 Bent Over Rear Flyze Barbell Upright Row Barbell Wrist Curls Back Pull Ups REPS=To Failure Lat Pull Downs One Arm Dumbbell Rows Reverse Grip Bent Over Barbell Row Wide Reverse Grip Lat Pull Downs Close Grip Over Hand Lat Pull Down Leg Extension SETS=1 REPS=40 Leg Extensions Barbell Squat Leg Press Reverse Dumbbell Lunge REPS=10 Each Leg Alternating Arm Bicycle Arms & Hamstrings Straight Bar Tricep V Handle Tricep Close Grip Barbell Press Weighted Dips Barbell Curls Curls Each Arm EZ Bar Preacher Curls Lying Leg Curls

11 WEEK 5 DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7 Chest & Calves Incline Barbell Press Decline Dumbbell Flyze -20 Incline Hammer Machine Press Toe Press On Leg Press Machine SETS=5 Standing Smith Machine Calf Raises SETS=5 Shoulder Press Dumbbell Front Raises Lateral Dumbbell Raises -20 Bent Over Rear Flyze Barbell Upright Row Barbell Wrist Curls Back Pull Ups REPS=To Failure Lat Pull Downs One Arm Dumbbell Rows Reverse Grip Bent Over Barbell Row Wide Reverse Grip Lat Pull Downs Close Grip Over Hand Lat Pull Down Leg Extension SETS=1 REPS=40 Leg Extensions Barbell Squat Leg Press Reverse Dumbbell Lunge REPS=10 Each Leg Alternating Arm Bicycle Arms & Hamstrings Straight Bar Tricep V Handle Tricep Close Grip Barbell Press Weighted Dips Barbell Curls Curls Each Arm EZ Bar Preacher Curls Lying Leg Curls

12 WEEK 6 DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7 Chest & Calves Incline Barbell Press Decline Dumbbell Flyze -20 Incline Hammer Machine Press Toe Press On Leg Press Machine SETS=5 Standing Smith Machine Calf Raises SETS=5 Shoulder Press Dumbbell Front Raises Lateral Dumbbell Raises -20 Bent Over Rear Flyze Barbell Upright Row Barbell Wrist Curls Back Pull Ups REPS=To Failure Lat Pull Downs One Arm Dumbbell Rows Reverse Grip Bent Over Barbell Row Wide Reverse Grip Lat Pull Downs Close Grip Over Hand Lat Pull Down Leg Extension SETS=1 REPS=40 Leg Extensions Barbell Squat Leg Press Reverse Dumbbell Lunge REPS=10 Each Leg Alternating Arm Bicycle Arms & Hamstrings Straight Bar Tricep V Handle Tricep Close Grip Barbell Press Weighted Dips Barbell Curls Curls Each Arm EZ Bar Preacher Curls Lying Leg Curls

13 6 WEEK MASS GAINER EXPLODE YOUR MUSCLES COMPLETING THE ROUTINE Once you have finished the routine, you can change to another routine. This routine can be modified so that you can continue with it after the 6 weeks is finished, however ensure you are keeping your body guessing the whole time. This routine is the right length for you to keep at it, but you would need to move the training days around as well as the exercises and order. The trick is to not become complacent and get used to a routine because you are getting stronger with it. This is where a weight loss plateau will start to form, and you will then need to train harder to break out of it. We hoped you enjoyed this routine and that you had fun training yourself and pushing your limits like never before. REMEMBER TO EAT While training and exercising is what you need to do in order to build the muscles you want, eating will always have a higher place. Without the correct diet, your hard work in the gym will not pay off. KEEP IN TOUCH We would love to know how you got on with this routine so please keep in touch with us and let us know how you did, or how we can improve on our service. living4gym There is no point in working hard in the gym and not giving your muscles the correct foods to help them recover 6 Week Mass Gainer Live For Gym Copyright 2014

LEGAL NOTICE. This plan MAY NOT be reproduced in anyway, nor copyright claimed for any part or in whole of the plan or contents.

LEGAL NOTICE. This plan MAY NOT be reproduced in anyway, nor copyright claimed for any part or in whole of the plan or contents. LEGAL NOTICE The Publisher has strived to be as accurate and complete as possible in the creation of this workout plan, notwithstanding the fact that the Publisher does not warrant or represent at any

More information

LEGAL NOTICE. This plan MAY NOT be reproduced in anyway, nor copyright claimed for any part or in whole of the plan or contents.

LEGAL NOTICE. This plan MAY NOT be reproduced in anyway, nor copyright claimed for any part or in whole of the plan or contents. LEGAL NOTICE The Publisher has strived to be as accurate and complete as possible in the creation of this workout plan, notwithstanding the fact that the Publisher does not warrant or represent at any

More information

14 DAY INTRODUCTORY ROUTINE FOR BEGINNERS

14 DAY INTRODUCTORY ROUTINE FOR BEGINNERS 14 DAY INTRODUCTORY ROUTINE FOR BEGINNERS http://www.liveforgym.com 1 SECTION PAGE Legal Notice 3 Disclaimer 4 About The Program 5 14 Day Overview 6 Week 1 7 Week 2 12 Warmup Stretches 17 2 LEGAL NOTICE

More information

12 WEEK BEGINNER ROUTINE

12 WEEK BEGINNER ROUTINE 12 WEEK BEGINNER ROUTINE 1 TABLE OF CONTENTS SECTION PAGE Legal Notice 3 Disclaimer 4 About The Program 5 12 Week Overview 6 Week 1 1 Week 2 14 Week 3 17 Week 4 20 Week 5 24 Week 6 27 Week 7 31 Week 8

More information

The Ascension Method. Introduction

The Ascension Method. Introduction Introduction I have been training for over ten years. Countless hours at the gym, reading every bit of information on how to gain muscle, trying different routines, just hoping to finally crack the code

More information

Dropset Training And HIIT By Shaun McGill

Dropset Training And HIIT By Shaun McGill Dropset Training And HIIT By Shaun McGill Legal Disclaimer As a health and fitness professional with over 8 years experience in coaching people to great results I believe 100% in what I m sharing within

More information

JOSHUA ZITTING S 8 WEEK SHRED TRAINING PLAN

JOSHUA ZITTING S 8 WEEK SHRED TRAINING PLAN JOSHUA ZITTING S 8 WEEK SHRED TRAINING PLAN Welcome To the Shred It s important to remember that solid planning is important while taking your fitness journey. This is why everything is laid out specifically

More information

EXAMPLE OF A SCHEDULE FOR PHASE 1

EXAMPLE OF A SCHEDULE FOR PHASE 1 G E T T I N G S T A R T E D DAYS Each phase of the program has workout days. Repeat the workout days without skipping a day. For example, in phase 1, after day 4, your next workout would be day 1 again.

More information

EXERCISE SETS REPS WEIGHT REST. Warm Up with: Push Ups 1 set reps Body Weight none. ...lbs 90 sec Bent Over Barbell Row. 12 reps.

EXERCISE SETS REPS WEIGHT REST. Warm Up with: Push Ups 1 set reps Body Weight none. ...lbs 90 sec Bent Over Barbell Row. 12 reps. SECTION TITLE SECTION TITLE DAY xx TOTAL BODY DURATION: 40-45 MIN. Warm Up with: Push Ups 1 set 10-20 reps none Flat Bench Press 3 sets Bent Over Barbell Row Seated Military Press Standing Barbell Shrugs

More information

t H E w o LEVEL II r k o u t

t H E w o LEVEL II r k o u t t H E w o LEVEL II r k o u t DisclaimeR The contents of this program ( The Workout ) was prepared by Methods Of A Modern Male LLC. The information and program provided is designed to help individuals of

More information

DISCLAIMER - PLEASE READ!

DISCLAIMER - PLEASE READ! DISCLAIMER - PLEASE READ! This e-book and the information contained in it are not meant for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical

More information

BLOCK 2. How to get started. Week 4-6. Make sure you learn the exercises first and have proper form.

BLOCK 2. How to get started. Week 4-6. Make sure you learn the exercises first and have proper form. Week 4-6 GERMAN HIGH VOLUME TRAINING 10 REPS PER SET TAKE YOUR TIME WITH YOUR REPS 10 SETS PER EXERCISE 1 MINUTE BREAKS IN BETWEEN EXERCISES BLOCK 2 How to get started Before you get started, familiarize

More information

START HEALTH GET FIT IN LESS 2 WEEK GYM WORKOUT FOR BOTH MEN OR WOMEN

START HEALTH GET FIT IN LESS 2 WEEK GYM WORKOUT FOR BOTH MEN OR WOMEN Stephen s Health and Fitness START HEALTH GET FIT IN LESS 2 WEEK GYM WORKOUT FOR BOTH MEN OR WOMEN 1 mins sprint on the treadmill 30 sec walk 1 min - 30 sec sprint 30 sec walk 1 min sprint Before Everyday

More information

Training.

Training. Workout Log Training Time Under Tension: Key to Growth First things first, leave your ego at this sentence and forget about it. I know you want to get big and put on as much muscle as fast as you can,

More information

Skinny to shredded: Workout Routines Skinny to shredded: Workout Routines By: Nicolas Cole

Skinny to shredded: Workout Routines Skinny to shredded: Workout Routines By: Nicolas Cole www.nicolascole.com Skinny to shredded: Workout Routines /nicolascole77 @nicolascole77 @nicolascole77 Skinny to shredded: Workout Routines 1 Skinny to shredded: Introduction So you want to get shredded?

More information

WEDNESDAY. SATURDAY Back, Biceps, Rear Delts Seated Cable Rows Seconds Pull-Ups (assisted if needed) Seconds REST

WEDNESDAY. SATURDAY Back, Biceps, Rear Delts Seated Cable Rows Seconds Pull-Ups (assisted if needed) Seconds REST WEEK 1-3 DAY MUSCLE GROUP EXERCISE SETS REPS TIME BETWEEN SETS Monday Chest, Shoulders, Triceps Flat Dumbbell Press 10 10 90 Seconds Decline Barbell Press 10 10 90 Seconds Side Dumbbell Lateral Raises

More information

12 Week Workout Program

12 Week Workout Program 12 Week Workout Program By Lee Hayward I get a lot of e-mail from people asking me all sorts of exercise related questions such as: - How many days per week should I workout? - How many exercises should

More information

Cutting plan training programme

Cutting plan training programme WEEKLY FORMAT MON TUE WED THU FRI SAT SUN Week 7 5 mins Legs Back 65 mins LISS Arms 5 mins Week 8 5 mins Legs Back 70 mins LISS Arms 5 mins Week 9 10 mins Legs Back 75 mins LISS Arms 10 mins Week 10 10

More information

THE BEGINNER S GUIDE TO THE GYM. Everything you need to know

THE BEGINNER S GUIDE TO THE GYM. Everything you need to know THE BEGINNER S GUIDE TO THE GYM Everything you need to know 2 So you re going to start working out - - - - X First off, congratulations! By making this decision you ve made a commitment to improve yourself;

More information

Supplements are to be used to improve performance in the gym and to enhance health on a day to day basis.

Supplements are to be used to improve performance in the gym and to enhance health on a day to day basis. Workout Plans: - 3 Days per week weight training with 20 mins PWO SSC Cardio - 2 Days per week conditioning/hiit training - 2 Rest Day per week Nutrition Plans: Diet should consist of a lower carbohydrate

More information

Copyright Notice. Disclaimer and/or Legal Notices. Full Body Workouts

Copyright Notice. Disclaimer and/or Legal Notices. Full Body Workouts Copyright Notice This information is for your personal use ONLY. You cannot distribute, copy, reproduce, or otherwise sell this product or information in any form whatsoever, including but not limited

More information

8 sets of single arm dumbbell press, around 70% of 1RM for hypertrophy rep range (8-12 reps).

8 sets of single arm dumbbell press, around 70% of 1RM for hypertrophy rep range (8-12 reps). My Workout Split Below is the split I train 50 weeks per year. Every now and then, usually when I learn a new exercise and want to try it out, the odd thing here or there changes. I take a de-load period

More information

3 DAY GYM TRAINING PROGRAM. Author: Holly Expert

3 DAY GYM TRAINING PROGRAM. Author: Holly  Expert 3 DAY GYM TRAINING PROGRAM Author: Holly Louise #thefitpharmacist @thefitpharmacist_ @bodyscience Expert 3 DAY GYM TRAINING PROGRAM Your program has been designed to be followed for 8-12 weeks. You will

More information

ALPHA MUSCLE ALAIN GONZALEZ

ALPHA MUSCLE ALAIN GONZALEZ ALPHA MUSCLE ALAIN GONZALEZ COPYRIGHT NOTICE Published by: Human Evolution Publishing Copyright 2018 All material in this guide is, unless otherwise stated, the property of Alain Gonzalez and Human Evolution

More information

WEIGHT TRAINING program

WEIGHT TRAINING program WEIGHT TRAINING program by: kyle leon Hello and welcome! I want to start off by quickly congratulating you for making the decision to take your physique to the next level using the Somanabolic Weight Training

More information

PROGRAM TYPE: Muscle Builder FIRST NAME: LAST NAME: D.O.B: / / MOBILE:

PROGRAM TYPE: Muscle Builder FIRST NAME: LAST NAME: D.O.B: / / MOBILE: PROGRAM TYPE: Muscle Builder FIRST NAME: LAST NAME: D.O.B: / / MOBILE: EMAIL: Weekly planner DAY WORKOUT #1 WORKOUT #2 Monday Tuesday Workout1 Rest Wednesday Workout 2 Thursday Rest Friday Workout 3 Saturday

More information

This guide is intended as a reference only, not as a medical manual BY TFIT GYM LLC

This guide is intended as a reference only, not as a medical manual BY TFIT GYM LLC This guide is intended as a reference only, not as a medical manual. The information given here is designed to help you make informed decisions about your health. It is not intended as a substitute for

More information

SECRETS DARYL S SECRET LIFTING VAULT. drive and to break the rut in your training. 1. Parallel Dips and Chinning Combined: Once you complete a set of

SECRETS DARYL S SECRET LIFTING VAULT. drive and to break the rut in your training. 1. Parallel Dips and Chinning Combined: Once you complete a set of SECRETS November 2013 Weight Training Daryl s Secret Lifting Vault. Hello, I would like to thank you for signing up for my monthly newsletter. Each newsletter will be filled with my secrets and fit tips.

More information

MI40-FOUNDATION 21- DAY

MI40-FOUNDATION 21- DAY MI40-FOUNDATION 21- DAY By Ben Pakulski Honors Kinesiology Degree, CSCS, ACE, MAT 1 LEGAL DISCLAIMER The information presented in this work is by no way intended as medical advice or as a substitute for

More information

READ THIS SECTION THOROUGHLY BEFORE GOING ANY FURTHER!

READ THIS SECTION THOROUGHLY BEFORE GOING ANY FURTHER! READ THIS SECTION THOROUGHLY BEFORE GOING ANY FURTHER! PRECAUTIONS You should always consult a physician before starting any fat reduction and training program. If you are unfamiliar with any of the exercises,

More information

Day 1. Exercise Set 1 Rest Set 2 Rest Set 3 Rest Set 4 Rest. Bench Press. Inclined Dumbbell Press. Leg Curls. Single Leg Step Up (weighted)

Day 1. Exercise Set 1 Rest Set 2 Rest Set 3 Rest Set 4 Rest. Bench Press. Inclined Dumbbell Press. Leg Curls. Single Leg Step Up (weighted) 1 2 IT S WEEK 8! Week 8 Day 1 Chest & Hamstrings Workout SUMMARY Strength We continue super set strength training for the final week of the challenge. 1 x chest and hamstrings 1 x back and shoulders 1

More information

Vince Del Monte and Lee Hayward Present. 21-DAY FAST MASS BUILDING Featured 21-Day Specialization Workout: Brick-House Back & Chiseled Chest

Vince Del Monte and Lee Hayward Present. 21-DAY FAST MASS BUILDING Featured 21-Day Specialization Workout: Brick-House Back & Chiseled Chest Vince Del Monte and Lee Hayward Present 21-DAY FAST MASS BUILDING Featured 21-Day Specialization Workout: Brick-House Back & Chiseled Chest Always consult a physician before beginning any exercise program.

More information

THE V-TAPER SOLUTION WORKOUT EXERCISE DESCRIPTIONS

THE V-TAPER SOLUTION WORKOUT EXERCISE DESCRIPTIONS THE V-TAPER SOLUTION WORKOUT EXERCISE DESCRIPTIONS This is the complete list of all the exercises of the V-Taper Solution workout program with full photographs and descriptions. Follow the instructions

More information

Somanabolic Weight Training

Somanabolic Weight Training NOTICE Kyle Leon, Muscle Meals inc and its owners, agents, affiliates and employees will not be held responsible or liable for any injury sustained while lifting or moving weights at your home, gym or

More information

BODY WEIGHT EDITION. Who needs the gym when you can exercise in the convenience of your living room floor?

BODY WEIGHT EDITION. Who needs the gym when you can exercise in the convenience of your living room floor? Legal Disclaimer The information presented in this work is by no way intended as medical advice or as a substitute for medical counseling. The information should be used in conjunction with the guidance

More information

5-Day Body Part Split

5-Day Body Part Split 5-Day Body Part Split By Scott Tousignant www.metabolicmasterpiece.com Copyright 2010, Scott Tousignant and http://www.metabolicmasterpiece.com Page 1 About The Author Scott Tousignant is an Elite Level

More information

TRAINING PROGRAMS JULY Created by JC Deen

TRAINING PROGRAMS JULY Created by JC Deen TRAINING PROGRAMS JULY 2017 Created by JC Deen Disclaimer The information presented herein is in no way intended as medical advice or to serve as a substitute for medical counseling. The information should

More information

Lecture Notes for PEC 131/132

Lecture Notes for PEC 131/132 Lecture Notes for PEC 131/132 Benefits of weight training Increases lean muscle mass, which in turn boosts the body s metabolic rate, which is one of the ways to a leaner body Increases bone mineral density,

More information

Printable Workout Log

Printable Workout Log Printable Workout Log WEEK 1 - WORKOUT 1: CHEST / BACK (Tricep/Bicep DRTS Set) EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS A1 Flat Barbell Bench Press 5 4-6 3-0-1-0 A2 Overhand Barbell Row 5 4-6 3-0-1-0

More information

Broly. workout Routine. Bonus PDF File. By: Mike Romaine

Broly. workout Routine. Bonus PDF File. By: Mike Romaine Broly workout Routine Bonus PDF File By: Mike Romaine Copyright Notice No part of this report may be reproduced or transmitted in any form whatsoever, electronic, or mechanical, including photocopying,

More information

Weight/resistance training.

Weight/resistance training. Weight/resistance training. If you want to lose fat or change your body, one of the most important things you can do is lift weights. Diet and cardio are equally important, but when it comes to changing

More information

TRAINING PLAN FOR FEMALE FITNESS

TRAINING PLAN FOR FEMALE FITNESS TRAINING PLAN FOR FEMALE FITNESS We ve built a 30 day challenge built with all elements to help you get the results you re looking for. A program that s all inclusive of daily workouts, nutrition plans,

More information

The Golf Swing Speed Challenge (103) - First 3 Weeks

The Golf Swing Speed Challenge (103) - First 3 Weeks 103 The Golf Swing Speed Challenge (103) - First 3 Weeks In the first three weeks of this elite program you're going to be predominantly doing two things 1. Improving your flexibility through a range of

More information

Arnold Schwarzenegger Workout Routine

Arnold Schwarzenegger Workout Routine Arnold Schwarzenegger Workout Routine Bonus PDF File By: Mike Romaine Copyright Notice No part of this report may be reproduced or transmitted in any form whatsoever, electronic, or mechanical, including

More information

TRAINING PROGRAMS THE RETREATER. Created by JC Deen

TRAINING PROGRAMS THE RETREATER. Created by JC Deen TRAINING PROGRAMS THE RETREATER Created by JC Deen Disclaimer The information presented herein is in no way intended as medical advice or to serve as a substitute for medical counseling. The information

More information

BODY SYSTEMS TRANSFORMATION CHALLENGE PRIMER PHASE WEEK 1-4 BEGINNER 1

BODY SYSTEMS TRANSFORMATION CHALLENGE PRIMER PHASE WEEK 1-4 BEGINNER 1 BODY SYSTEMS TRANSFORMATION CHALLENGE PRIMER PHASE WEEK 1-4 BEGINNER 1 MATERIALS You agree that you will not redistribute, copy, amend, or commercially exploit any materials found in this document without

More information

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Workout 1 Workout 2 Workout 1 Workout 2 Rest Workout 1 Rest

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Workout 1 Workout 2 Workout 1 Workout 2 Rest Workout 1 Rest 60 Day Workout Plan 1 Workout Schedule Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Workout 1 Workout 2 Workout 1 Workout 2 Rest Workout 1 Rest Summary of workouts Workout 1 Workout 2 1. Cardiovascular-Walking/Jogging

More information

The Hardgainer Solution

The Hardgainer Solution Get the full book here: Amazon.com - http://scottabelfitness.com/hgs-amazon-com Amazon.ca - http://scottabelfitness.com/hgs-amazon-ca IMPORTANT NOTE: In this PDF you will find seven workouts. That s enough

More information

WEEK 1 - WORKOUT 1: Hams/Quads/Calves (Monday)

WEEK 1 - WORKOUT 1: Hams/Quads/Calves (Monday) WEEK 1 - WORKOUT 1: Hams/Quads/Calves (Monday) A Barbell Back Squat 3 5 3-0-1-0 2 min B Leg Press Super-Set 10 Feet Low & Together. 3 20 3-0-1-0 2 min C Seated Leg Extensions 6 20 + 3-0-1-0 60 sec D Seated

More information

APPENDIX B: Bonus Workout Section

APPENDIX B: Bonus Workout Section APPENDIX B: Bonus Workout Section Bonus Workout Section DISCLAIMER Raymond M. Binkowski is not a physician or registered dietitian. The contents of this book should not be taken as medical advice. It

More information

Mathias Method Strength to Change the World By Ryan Mathias

Mathias Method Strength to Change the World By Ryan Mathias Mathias Method Strength to Change the World By Ryan Mathias Level 3- Doubling the Work This program is for those who have been weight training for at least 6-12 months and are ready to push forward. You

More information

The Importance Of Diet

The Importance Of Diet Disclaimer All information is intended for your general knowledge only and is not a substitute for medical advice or treatment. You should seek medical advice before starting this or any other weight loss

More information

FZN Weight Lifting Program CLASS LIFTS, TECHNIQUES & TEACHING POINTS

FZN Weight Lifting Program CLASS LIFTS, TECHNIQUES & TEACHING POINTS 1 FZN Weight Lifting Program CLASS LIFTS, TECHNIQUES & TEACHING POINTS *This weight lifting program is an non-sport specific athletic lifting program, which combines lifts of push & pull motions on muscle

More information

EXERCISE SETS REPS TEMPO REST SET 1 SET 2 SET 3 SET 4 SET 5 SET 6 SET 7 SET 8 DAY 1 - UPPER BODY STRENGTH. 2 Mins. 2 Mins. 3 Mins. 2 Mins.

EXERCISE SETS REPS TEMPO REST SET 1 SET 2 SET 3 SET 4 SET 5 SET 6 SET 7 SET 8 DAY 1 - UPPER BODY STRENGTH. 2 Mins. 2 Mins. 3 Mins. 2 Mins. WEEK 1 WORKOUT JOURNAL EXERCISE SETS REPS TEMPO REST SET 1 SET SET SET SET SET SET 7 SET 8 DAY 1 - UPPER BODY STRENGTH A1: Low Incline Barbell Press (Inside Shoulder Width) A: Neutral Grip Pullup 7,,,7,,

More information

Copyright 2012 by Meglio Performance Systems & Chad Howse Fitness. All Rights Reserved

Copyright 2012 by Meglio Performance Systems & Chad Howse Fitness. All Rights Reserved -1- Warrior Muscle Copyright 2012 by Meglio Performance Systems LLC & Chad Howse Fitness. All Rights Reserved. No portion of this manual may be used, reproduced or transmitted in any form or by any means,

More information

POWERFIT PERSONALIZED TRAINING PROGRAM

POWERFIT PERSONALIZED TRAINING PROGRAM POWERFIT PERSONALIZED TRAINING PROGRAM TYSON M DEC 16 - week cycle 8 WEEK TRAINING PLAN ABOUT YOU Your current health and fitness goals are to: Speed up metabolic rate MAINTAIN MAXIMUM MUSCLE MASS Compete

More information

Exercise Program WARNING: DO NOT USE THIS OR ANY OTHER EXERCISE PROGRAM WITHOUT FIRST BEING CLEARED BY YOUR DOCTOR.

Exercise Program WARNING: DO NOT USE THIS OR ANY OTHER EXERCISE PROGRAM WITHOUT FIRST BEING CLEARED BY YOUR DOCTOR. Exercise Program WARNING: DO NOT USE THIS OR ANY OTHER EXERCISE PROGRAM WITHOUT FIRST BEING CLEARED BY YOUR DOCTOR. Things you MUST know before you begin Posture It is absolutely critical to maintain proper

More information

MUST READ. Thank You,

MUST READ. Thank You, Thank You, As you know our good buddy, Marc Lobliner is hosting an awesome event for an even more awesome cause. As a Marine Corp Veteran, this charity event is especially impactful to me. Real Weights

More information

Day 1 Upper Body Workout

Day 1 Upper Body Workout WEEK 15 Day 1 Upper Body Workout Level of difficulty Light Medium Hard Super 40 50 mins Exercise Set 1 Rest Set 2 Rest Set 3 Rest Set 4 Rest Bench Press Incline Dumbbell Press Incline Flys Lat Pull Down

More information

Table Of Contents. Complete Guide To Muscle Building MUSCLE BUILDING INTRODUCTION... 3 TRAINING EXERCISES...

Table Of Contents. Complete Guide To Muscle Building   MUSCLE BUILDING INTRODUCTION... 3 TRAINING EXERCISES... Table Of Contents MUSCLE BUILDING INTRODUCTION... 3 TRAINING EXERCISES... 7 EXTENSIVE WORKOUTS... 21 POWER FOODS DEFINED... 29 MEAL PLANS: PRINT OUT... 48 RESTED PERFORMANCE... 71 THE TRUTH ABOUT SUPPLEMENTS...

More information

TOP 30 Exercise Tutorials

TOP 30 Exercise Tutorials TOP 30 Exercise Tutorials BACK EXERCISES Seated Cable Lat Pull-downs (underhand/narrow grip with handles) 1. Hook 2 handles to the highest setting of a cable/pulley machine, about 1 foot between the handles.

More information

CHEST. movement to press the up. 4. Again without pausing at the top repeat the motion. 1. Lie on the bench and grasp the bar shoulder

CHEST. movement to press the up. 4. Again without pausing at the top repeat the motion. 1. Lie on the bench and grasp the bar shoulder CHEST Decline Bench Press 1. Lie on the bench and grasp the bar shoulder width. 2. slowly lower the bar to the nipple line until its about 1 inch above your chest. 3. Without pausing, use a slow and controlled

More information

Todd: OK, so you think it's better that I do this on a machine than free weights?

Todd: OK, so you think it's better that I do this on a machine than free weights? Upper Body Todd: OK, Mike, you are fit, and you got me motivated. I want to work out, so I thought I would ask you about a work out routine. So first let's talk about upper body? What should I do for my

More information

(To be Used During Testojet BDS and Crank V2 Supplementation Periods)

(To be Used During Testojet BDS and Crank V2 Supplementation Periods) (To be Used During Testojet BDS and Crank V2 Supplementation Periods) Well guys, this is it.. the exact training protocol that you will be following for the next 8 weeks to radically prime your body and

More information

MONDAY C MONDAY H E S T- B A C K - A B S START TIME: EXERCISE REPS WEIGHT REST (min.) NOTES/ADJUSTMENTS

MONDAY C MONDAY H E S T- B A C K - A B S START TIME: EXERCISE REPS WEIGHT REST (min.) NOTES/ADJUSTMENTS C MONDAY H E S T- B A C K - A B S CHEST ACTUAL TIME TIME TRAINING TIPS - CHEST Barbell Bench Press Use a weight you can control. Focus on perfect form. Dumbbell Bench Press Keep your head on the bench

More information

Summary of exercises included on last page

Summary of exercises included on last page Summary of exercises included on last page Anterior Delts Shoulders Anterior Deltoids (Front Delts) Help to raise upper arm forward Arnold Press optional, compound, free Anterior Deltoids, Triceps, Trapezius,

More information

the Muscle evo MUSCLE BUILDING CHEAT SHEEt

the Muscle evo MUSCLE BUILDING CHEAT SHEEt the Muscle evo MUSCLE BUILDING CHEAT SHEEt TODAY, I am going to show you exactly how to go about building muscle. If what you re doing at the moment isn t working, please pay attention. What I have to

More information

Introduction (This is preview of the first week only) Program Protocol. The Basic Muscle Gain Program Mesocycle 3 Hypertrophy Phase (3-split)

Introduction (This is preview of the first week only) Program Protocol. The Basic Muscle Gain Program Mesocycle 3 Hypertrophy Phase (3-split) Introduction (This is preview of the first week only) The Basic Muscle Gain Program is a scientific sound and proven training program spanning over 5 mesocycles for a total of 20 weeks. The first two mesocycles

More information

Short Cycle Mastery. The Cycle Of Four Workouts. Mark Sherwood. For more information from the author visit:

Short Cycle Mastery. The Cycle Of Four Workouts. Mark Sherwood.   For more information from the author visit: Short Cycle Mastery The Cycle Of Four s Mark Sherwood For more information from the author visit: http://www.precisionpointtraining.com/ Copyright 2019 by Mark Sherwood Short Cycle Mastery: The Cycle Of

More information

Ryan gosling. workout Routine. Bonus PDF File. By: Mike Romaine

Ryan gosling. workout Routine. Bonus PDF File. By: Mike Romaine Ryan gosling workout Routine Bonus PDF File By: Mike Romaine Copyright Notice No part of this report may be reproduced or transmitted in any form whatsoever, electronic, or mechanical, including photocopying,

More information

Powerbuilding Phase 5. Everyday Movements

Powerbuilding Phase 5. Everyday Movements Powerbuilding Phase 5 Everyday Movements Monday: 3 x 1 Minute Banded Crunches Tuesday: 100 Decline Crunches Wednesday: 100 Banded Crunches Thursday: 75 Ab Wheels Friday: 3 x 25 Banded Punches (Each Side)

More information

Steel Pumping Suspension Power-Sets. By: Dan Long, CKMT

Steel Pumping Suspension Power-Sets. By: Dan Long, CKMT 0 Steel Pumping Suspension Power-Sets By: Dan Long, CKMT 1 Copyright Notice No part of this document may be reproduced or transmitted in any form whatsoever, electronic, or mechanical, including photocopying,

More information

BACK VIBE PROGRAM STEP 3: INCREASE STRENGTH. Copyright 2012 All Rights Reserved. VibrationExercise.com Page 1

BACK VIBE PROGRAM STEP 3: INCREASE STRENGTH. Copyright 2012 All Rights Reserved. VibrationExercise.com Page 1 BACK VIBE PROGRAM STEP 3: INCREASE STRENGTH Copyright 2012 All Rights Reserved. VibrationExercise.com Page 1 COPYRIGHT NOTICE This website and its content is copyright of vibrationexercise.com 2012. All

More information

BARATHEON BODY BUILDER

BARATHEON BODY BUILDER ZONE WORKOUTS BARATHEON BODY BUILDER ZONE 1 FREE WEIGHTS WARM UP WITH 10 MINS OF LIGHT CARDIO OF YOUR CHOICE BICEP CURLS Stand with your arms Use a 6-12 guide, if Repeat the movement Start by selecting

More information

Biceps. The bicep muscles are crucial for. 1 alternate dumbbell curls TIP

Biceps. The bicep muscles are crucial for. 1 alternate dumbbell curls TIP Biceps T H E C L A S S I C S Y M B O L O F A P O W E R F U L P H Y S I Q U E The bicep muscles are crucial for pulling and lifting movements you perform constantly throughout the day. But perhaps the most

More information

Exercise for Health Aging

Exercise for Health Aging Exercise for Health Aging General Training Guidelines Perform workouts two or three days per week Allow for at least one day of rest in between workouts Include exercises in each workout that use different

More information

30 Minute Beginner s HIIT Workout

30 Minute Beginner s HIIT Workout 30 Minute Beginner s HIIT Workout Contents Disclaimer... 3 Introduction... 4 Exercise 1 Burpees... 5 Main Muscle Groups Worked... 5 Exercise Steps... 5 Exercise 2 Chin Ups... 6 Main Muscle Groups Worked...

More information

There are a few preliminary concepts which I must point out before we jump into the actual program:

There are a few preliminary concepts which I must point out before we jump into the actual program: This is the exercise program I have designed for you. It will include information such as: Exercises Targeted Muscle Group Sets and Rep Ranges Additional notes (common errors to avoid, tips for hitting

More information

*Copyright notice* *Disclaimer*

*Copyright notice* *Disclaimer* WORKOUT LOG *Copyright notice* No part of this report may be reproduced or transmitted in any form whatsoever, electronic, or mechanical, including photocopying, recording, or by any informational storage

More information

Sub Accessory: 15 Min - Incline Dumbbell Press (Neutral Grip) <> Dips <> Underhand Pull Downs: 4 x 8 <> 4 x AMRAP <> 4 X 15

Sub Accessory: 15 Min - Incline Dumbbell Press (Neutral Grip) <> Dips <> Underhand Pull Downs: 4 x 8 <> 4 x AMRAP <> 4 X 15 Power Building phase 4 Everyday Movements Monday: 100 Ab Wheels Tuesday: 100 Band Crunches Wednesday: 75 Toes 2 Bar Thursday: 100 Ab Wheels Friday: 100 Exercise Ball Crunches Saturday: 100 Band Crunches

More information

BODYWEIGHT EXERCISE TRAINING BASICS

BODYWEIGHT EXERCISE TRAINING BASICS BODYWEIGHT EXERCISE TRAINING BASICS unique-bodyweight-exercises.com The reason this bodyweight exercise program is so effective for weight loss or a combination of strength, stamina, definition and fitness

More information

12 Week Boomerang Hypertrophy Maximizing The Anabolic Rebound Effect

12 Week Boomerang Hypertrophy Maximizing The Anabolic Rebound Effect http://www.musclemonsters.com Page 1 Copyright Notice Published by: Alain Gonzalez Copyright 2014 All material in this guide is, unless otherwise stated, the property of Alain Gonzalez. Copyright and other

More information

LIFETIME FITNESS HEALTHY NUTRITION. UNIT 1 - Lesson 6 FLEXIBILITY LEAN BODY COMPOSITION

LIFETIME FITNESS HEALTHY NUTRITION. UNIT 1 - Lesson 6 FLEXIBILITY LEAN BODY COMPOSITION LIFETIME FITNESS HEALTHY NUTRITION MUSCULAR STRENGTH AEROBIC ENDURANCE UNIT 1 - Lesson 6 FLEXIBILITY LEAN BODY COMPOSITION MUSCULAR ENDURANCE Created by Derek G. Becher B.P.E., B. Ed., AFLCA Resistance

More information

WARM UP STEP TOUCH F

WARM UP STEP TOUCH F WARM UP STEP TOUCH For a full-body warm up, stand with your feet about shoulderwidth apart. Step to the right with your right foot, and bring your left foot to meet it. Then quickly step to your left with

More information

THE GREAT EIGHT. Australian Institute of Fitness 1 / 13

THE GREAT EIGHT. Australian Institute of Fitness 1 / 13 THE GREAT EIGHT Australian Institute of Fitness 1 / 13 ABOUT THE GREAT EIGHT Exercises that is! Eight GREAT exercises. By now you should have opened your Master Trainer elog Book (see Welcome section)

More information

Zac Efron workout routine

Zac Efron workout routine Zac Efron workout routine Bonus PDF File By: Mike Romaine Copyright Notice No part of this report may be reproduced or transmitted in any form whatsoever, electronic, or mechanical, including photocopying,

More information

7 Workouts For Skinny Guys Who Want To Build Muscle. Contents. Introduction Full Body Workout (Beginners) How to use these workouts:...

7 Workouts For Skinny Guys Who Want To Build Muscle. Contents. Introduction Full Body Workout (Beginners) How to use these workouts:... Contents Introduction... 3 Full Body Workout (Beginners)... 5 How to use these workouts:... 5 Example Week:... 5 Workout 1: Full Body Workout...6 Workout 2: Full Body Workout...6 Workout 3: Full Body Workout...6

More information

ALPHA MUSCLE ALAIN GONZALEZ

ALPHA MUSCLE ALAIN GONZALEZ ALPHA MUSCLE ALAIN GONZALEZ COPYRIGHT NOTICE Published by: Human Evolution Publishing Copyright 2018 All material in this guide is, unless otherwise stated, the property of Alain Gonzalez and Human Evolution

More information

Bench Press (free weights) Pullover (dumbbell) Prone-grip pull-up (tower/assisted platform

Bench Press (free weights) Pullover (dumbbell) Prone-grip pull-up (tower/assisted platform When exercising always incorporate a warm-up for at least 5 minutes. Typically a warm-up should be a whole body exercise i.e. jumping jacks, jogging, calisthenics, etc The repetitions represent how much

More information

THE DEFINITIVE GUIDE

THE DEFINITIVE GUIDE THE DEFINITIVE GUIDE Gym Equipment Guide Names and Pictures So you decided to start training. Plan to visit the gym or buy equipment for the house. This guide will help you understand what are called exercise

More information

MISSION INDIA FIT

MISSION INDIA FIT MISSION INDIA FIT 2 0 1 3 10 WEEKS FAT LOSS PROGRAM Created & Composed by Guru Mann, USA. Our Mission is starting in 2 1/2 months but before that I am giving you a 10 weeks fat loss program, so that way

More information

THE 30-WEEK D.T.S TRAINING SYSTEM. Phase 2

THE 30-WEEK D.T.S TRAINING SYSTEM. Phase 2 THE 30-WEEK D.T.S TRAINING SYSTEM Phase 2 Created by Vince Del Monte 1 of 18 www.vincedelmontefitness.com Week 1: Week 2: Week 3: Week 4: MONDAY: Chest & Back (Tension) MONDAY: Chest & Back (Damage) MONDAY:

More information

Circuit Training for max fat loss, toning up and improved fitness

Circuit Training for max fat loss, toning up and improved fitness Circuit Training for max fat loss, toning up and improved fitness Vijay (He-man of India, Brand Ambassador Fitness café gym) Mayank Attrish (Reebok Certified Fitness Expert ) Exercise (Thigh) Variation(Thigh)

More information

Zanna Van Dijk s Legacy St. Regis Maldives Workout

Zanna Van Dijk s Legacy St. Regis Maldives Workout Zanna Van Dijk s Legacy St. Regis Maldives Workout Warming Up It is essential that prior to any of the workouts you warm up and cool down appropriately. Here is an example warm up routine you could complete

More information

Upper Body Exercises

Upper Body Exercises Lesson Upper Body Exercises Arms & Shoulders By Carone Fitness Anterior (Front) Of Arm Although arms are sometimes focused on too much, they still are an important part of a balanced strength training

More information

Strength Training. Presented by. Brian Siegert Marshalltown Police Department

Strength Training. Presented by. Brian Siegert Marshalltown Police Department Strength Training Presented by Brian Siegert Marshalltown Police Department My Background Started training in college Competed in natural body building competitions Graduated from University of Northern

More information

Terms and Conditions

Terms and Conditions - 1 - Terms and Conditions LEGAL NOTICE The Publisher has strived to be as accurate and complete as possible in the creation of this report, notwithstanding the fact that he does not warrant or represent

More information

Workout Routine - Swiss Ball - Full Body Printed on Jun

Workout Routine - Swiss Ball - Full Body Printed on Jun Workout Routine - Swiss Ball - Full Body Printed on Jun 21 2011 Workout Routine Snapshot 2 Workout Days 0 Cardio Exercises 14 Strength Training 0 Stretching Exercises 3 Thighs 2 Abs 2 Chest 2 Shoulders

More information