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

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1 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 to: electronic, or mechanical, including photocopying, recording, or by any informational storage or retrieval system without expressed written, dated and signed permission from the author. All copyrights are reserved. Disclaimer and/or Legal Notices I m not a doctor so the information contained in this product is by no means meant to be taken as medical advice. Furthermore, the information provided in this book is for educational purposes only. The information presented to you in this book is based off of the personal experiences of the authors, as well as from current research and data. The advice and tips given in this course are meant for healthy adults only. Before performing anything stated in this product, you should consult your physician to ensure the information provided is appropriate for your individual circumstances. If you have any health issues or pre-existing conditions, please consult with your physician before implementing any of the information provided in this course. This product is for informational purposes only and the author does not accept any responsibilities for any liabilities or damages, real or perceived, resulting from the use of this information. Full Body Workouts

2 Day 1: 3-5 reps Day 2 : 9-12 reps Day 3: 6-8 reps You get the benefit of all types of muscle growth. Repeat weekly, and every week focus on adding weight to the bar. Keep a journal to keep track of strength improvements. Try to keep the majority of the exercises the same and in the same order to get an accurate measurement of strength gains. 3 full body workouts a week. Feel free to do abs and calves on day you don t do full body. Here are a bunch of full body workouts you can do. Try to stick to the same exercises in the same order, for at least 2-3 weeks, before changing to a different workout. This way you can accurately measure strength gains and progress properly. Pick whichever workout prioritizes what you want to grow most. / Means it is a superset. I define that in a video in this section. I will also define what a drop set is in another video. Chest/Back Focus: 3 sets: Flat Bench Press/ Bent Over Rows 3 sets: Incline Bench Press 3 sets: Weighted Pull ups/weighted Dips (if you can t do weighted, then just body weight, if you can t do body weight, then use the assisted pull up/dip machine. Try to add enough weight to fall inside your rep range for the week) 3 sets: your choice of rowing/pulling machine, maybe t bar row, or mid row. (Always focus on the squeeze and the stretch of the muscle, not swinging the weight) 3 sets: lateral raise dropset (start with a weight you can do 6-8 reps with, once you hit failure, grab a lighter weight, and repeat until you are at the lightest weight possible, always do as many as you can every time you drop the weight) 3 sets: Rope bicep curls/rope triceps push down (do a dropset on both exercises, drop until you are at the lightest weight on the machine) 3 sets: squats Leg Focus:

3 3 sets: squats 3 sets: Weighted Lunges (15 steps each leg) 3 sets of reps: Calve raises 3 sets: Flat bench press/bent over rows 3 sets: Overhead press 3 sets: Weighted Pull ups/weighted Dips (if you can t do weighted, then just body weight, if you can t do body weight, then use the assisted pull up/dip machine. Try to add enough weight to fall inside your rep range for the week) 3 sets: Close grip bench press (focus on pushing with triceps)/close grip chin ups (focus on pulling up with your biceps) Shoulder Focus: 4 sets: Overhead Press (dumbbell or barbell, your choice. Barbell wins when it comes to more weight and dumbbell wins when it comes to hitting more muscle fibers from a better range of motion, you should try both throughout these weeks) 4 sets: squats 3 sets: Incline bench press 3 sets: Weighted Dips/ Weighted Pull ups/dumbbell lateral raises for reps (so 3 exercises back to back, rest when all 3 are complete) 3 sets: reverse fly s/lateral raises/ front raises (so 3 exercises back to back, rest when all 3 are complete) 4 sets: Barbell bicep curls/ overhead triceps extensions Arm Focus: 3 sets: Squats 3 sets: Flat bench press/bent over rows 3 sets: Overhead press 3 sets: Close grip bench press/ dumbbell skull crushers 3 sets: Wide grip chin ups/ crucifix curls 3 sets: Hammer curls/overhead dumbbell tricep extensions 3 sets: Barbell curls/ triceps press down

4 Hardcore Full Body Home Style Workout Rest as long as you need to, but complete everything. 100 handstand pushups (against the wall) 100 pullups 100 pushups 100 bodyweight squats 100 calve raises Non full body days: On days you don t do full body, feel free to hit calves, as this program doesn t hit it too hard on full body days. You can do seated and standing calve raises. Be sure to hit your abs hard at least 3 times a week. There will be ab workouts in the abdominal section. You can do the ab workouts after your full body workouts or on non-full body days. On theses non full body days, you want to be active, maybe play a sport, go on a long walk, have sex, it s up to you. Your rotator cuff: It is essential to your shoulder health to have a strong rotator cuff. If you don t, eventually you will get injured. Too many programs have you always internally rotated, and don t give you any external rotation exercises. Please do external rotations. I will be adding a tutorial video soon, in the meantime just google how to do external rotations. You should do at least 3 sets of external rotations at the end of your full body workouts, or on non-full body days where you are at the gym.

5 Hard Core Upper Body/ Lower Body Workouts This type of training is only for the brave. Do this type of training if the other is too easy, or if you just have big balls. Day 1: 3-5 reps (Upper Body, Heavy Day) Day 2: 6-8 reps (Lower Body, Moderate Day) Day 3: 9-12 reps (Upper Body, Light Day) Day 4: 3-5 reps (Lower Body, Heavy Day) Day 5: 6-8 reps (Upper Body, Moderate Day) Day 6: 9-12 reps (Lower Body, Light Day) Day 7: rest Repeat. You get the benefit of all types of muscle growth. Repeat weekly, and every week focus on adding weight to the bar. This means if you did 3-5 reps with 100 pounds last week, then you need to do 105 or 110 pounds for 3-5 reps this week. If you couldn t lift more weight, then try to do more reps than you did last week. If you couldn t do more reps, then add another set to that exercise. Example: Last week: lifted 100 pounds 3 times This week: tried 105 pounds, but couldn t get it 3 times. Then try 100 pounds and see if you can get it 5 times. Failed to do that too? Instead of repeating this exercise 3 times, repeat it 4 times this workout. So every week you are doing either more weight, more reps, or more sets. This will help add muscle, so you look chiseled once you are lean. Keep a journal to keep track of strength improvements. Try to keep the majority of the exercises the same and in the same order to get an accurate measurement of strength gains.

6 So that s 3 upper body and 3 lower body workouts per week. If you want to ascend to a level where you burn fat even faster, then do hiit cardio at the end of EVERY workout. Here are a bunch of upper/lower body workouts you can do. Try to stick to the same exercises in the same order, for at least 2-3 weeks, before changing to a different workout. This way you can accurately measure strength gains and progress properly. Pick whichever workout prioritizes what you want to grow most. / Means it is a superset. I define that in a video in this section. I will also define what a drop set is in another video. Lower Body Workout 1 (Try sticking to the version for a few weeks, then try the other lower body workouts. You want to keep the exercises the same to measure strength gains, but after a while, your body gets used to the same thing, so that s why you should switch to a different lower body workout after a while) Before doing these exercises, please be sure to look for online tutorials, I don t want you to hurt yourself. 4 sets: Squats 4 sets: Deadlifts 4 sets: Leg extensions/leg curls (do a dropset for both exercises) 4 sets: Lunges (15 steps each leg, just focus on adding weight every week, reps stay the same) 5 sets: standing calve raises Lower Body Workout 2 4 sets: Squats

7 4 sets: Leg press (feet closer to bottom and closer together to hit the quads, you can google different leg press variations) 4 sets: Stiff leg deadlift 4 sets: Leg extensions/leg curls (do a dropset for both exercises) 5 sets: Seated calve raise Lower Body Workout 3 (calve focused) 4 sets: Squats 4 Sets: Deadlifts 3 sets: Standing Calve Raises 3 sets: Seated Calve Raise 3 sets: Leg Press Calve Raises 100 jumping squats Upper Body Workout 1 3 Sets: Incline Bench Press 3 Sets: Lat Pull Down (do a dropset on the last set) 3 sets: Pull Ups/Dips (if you can t do pull ups or dips, then use the assisted pull up/ dip machine, if these are too easy and you can do more than what s inside your rep range for the week, then add weight to yourself with a dumbbell, or by chaining a plate to yourself) 3 sets: Overhead Press 3 sets: Bent Over Rows 3 sets: Rope Bicep Curls / rope triceps press down (do a dropset for both muscles, with no rest in between sets. While you do a dropset on biceps, your triceps will rest, and when you do a dropset on triceps, your biceps will rest. 3 sets: Isolation exercise of your choice, any muscle you want. Upper Body Workout 2: 3 sets: Flat Bench Press

8 3 sets: T bar Rows 3 sets: Dips/pull ups 3 sets: overhead press 3 sets: Lateral Raises (do a dropset until there is no more weight left) 3 sets: 21 s (look up 21 bicep curl on youtube) / hammer curls 3 sets: Close Grip Bench Press/ Dumbbell Skull Crushers Upper Body Workout 3: (Extreme Fat Loss, not as much strength) 3 sets: Incline bench press/ bent over rows 3 sets: Pull ups / dips 3 sets: Overhead press / lateral raises (do a dropset on the lateral raises) 3 sets: dumbbell front raises / dumbbell lateral raises/ dumbbell reverse flies (you can go light on these, you don t need to go heavy) 3 sets: Close grip bench press / dumbbell bicep curls 3 sets: rope triceps press down / rope bicep curls (do a dropset for both muscles, while one is resting, the other is working) 3 sets: An isolation exercise of your choice, any muscle you want. 100 burpees without stopping. Your rotator cuff: It is essential to your shoulder health to have a strong rotator cuff. If you don t, eventually you will get injured. Too many programs have you always internally rotated, and don t give you any external rotation exercises. Please do external rotations. Just google how to do external rotations. You should do at least 3 sets of external rotations at the end of your Upper body workouts.