BODY SYSTEMS TRANSFORMATION CHALLENGE PRIMER PHASE WEEK 1-4 BEGINNER 1
|
|
- Randolph Wilcox
- 5 years ago
- Views:
Transcription
1 BODY SYSTEMS TRANSFORMATION CHALLENGE PRIMER PHASE WEEK 1-4 BEGINNER 1
2 MATERIALS You agree that you will not redistribute, copy, amend, or commercially exploit any materials found in this document without express written permission of Body Systems Nutrition. INDEMNITY You agree to indemnify and hold Body Systems Nutrition, its parent, subsidiaries, affiliates, directors, officers and employees, harmless from any claim, demand, or damage, including reasonable attorney fees, asserted by any third party or arising out of your use of this document, product, and/or website. DISCLAIMER These statements in this document have not been evaluated by the Food and Drug Administration, or Health Canada. The information presented in this document is by no way intended as medical advice or as a substitute for medical counseling. Consult your physician before following any information presented in this document. The products recommended and information presented are not intended to treat, diagnose, cure, or prevent any disease. COPYRIGHT This document and Body Systems Nutrition are protected by copyright law and international treaty provisions and may not be copied or imitated in whole or in part. No logo, trademark, graphic or image from this document or Body Systems Nutrition may be copied or retransmitted without the express written permission of Body Systems Nutrition. BODY SYSTEMS TRANSFORMATION CHALLENGE PRIMER PHASE WEEK 1-4 BEGINNER 01
3 Welcome to a brand new you. The Primer Phase: Congrats on taking up the Body Systems Transformation Challenge! We hope you find the next three months to be filled with sweat, hard work, enthusiasm, grit, determination and at the end of it all, the most rewarding three months of your life. For us, we can t wait to share the experience with you, watch you change and grow and reach the goals you ve always wanted to hit. This is the first step to a brand new you, and hopefully, to a big payoff at the end! So, let s get started with your 90 Day Transformation... The first four weeks of the Body Systems Transformation Challenge consist of the Primer Phase. A starting point in this 90 Day Challenge. Here you will figure out your starting weights, mix in some HIIT cardio training, rest a little more between sets, and squeeze out a few more reps. There s a glossary at the bottom of this page to be used as a reference to some of the short forms throughout the routines. If there are terms or maneuvers you re not familiar with, remember, Google is your friend. As there are so many different names and ways to perform almost every movement, it s best to find which is best for you, as well as to be confident in how to perform them. Get ready to work. Hard. But most importantly, get ready change your life around. Glossary PP = Primary Power PS = Primary Strength CND = Conditioning SA = Strength Assistance EC = Explosive Conditioning STR = Strength HYP = Hypertrophy PWR = Power PMP = Pump KB = Kettlebell DB = Dumbbell BB = Barbell BW = Body Weight MB = Medicine Ball SB = Stability Ball RB = Resistance Band ALT = Alternate AMRAP = As Many Reps As Possible BODY SYSTEMS TRANSFORMATION CHALLENGE PRIMER PHASE WEEK 1-4 BEGINNER 01
4 WEEK 01 BODY SYSTEMS TRANSFORMATION CHALLENGE PRIMER PHASE WEEK 1-4 BEGINNER 02
5 WEEK 01: MONDAY - PUSH 1. Fla DB Press 120 Seconds Shoulder Press 120 Seconds Cable Flyes 120 Seconds Rope Press Downs 120 Seconds Side Laterals 120 Seconds Smith Machine Push Ups 120 Seconds Close Grip Press Downs 120 Seconds / arm *HIIT A: Perform cardio program HIIT A either in the AM or post workout. WEEK 01: TUESDAY - PULL 1. Close Grip Pulldowns 120 Seconds Bent BB Rows 120 Seconds Stiff Leg Deadlifts 120 Seconds Seated Cable Rows 120 Seconds Alt. DB Curls 120 Seconds WEEK 01: WEDNESDAY - REST *HIIT A: Perform cardio program HIIT A either in the AM or post workout. BODY SYSTEMS TRANSFORMATION CHALLENGE PRIMER PHASE WEEK 1-4 BEGINNER 03
6 WEEK 01: THURSDAY - UPPER 1. Machine Shoulder Press 120 Seconds Incline DB Press 120 Seconds Upright BB Rows 120 Seconds Wide Grip Pull Downs 120 Seconds Rear Delt Machine 120 Seconds Cable Triceps Pushdowns 120 Seconds Barbell Curls 120 Seconds BW Bench Dips 120 Seconds *HIIT A: Perform cardio program HIIT A either in the AM or post workout. WEEK 01: FRIDAY - LEGS 1. Body Weight Lunges 120 Seconds each leg 2. Goblet Squats 120 Seconds Lying Leg Curls 120 Seconds Leg Press 120 Seconds Leg Extensions 120 Seconds WEEK 01: SATURDAY - REST *HIIT A: Perform cardio program HIIT A either in the AM or post workout. WEEK 01: SUNDAY - REST BODY SYSTEMS TRANSFORMATION CHALLENGE PRIMER PHASE WEEK 1-4 BEGINNER 04
7 WEEK 02 BODY SYSTEMS TRANSFORMATION CHALLENGE PRIMER PHASE WEEK 1-4 BEGINNER 05
8 WEEK 02: MONDAY - PUSH 1. Flat BB Press 120 Seconds Incline DB Press 120 Seconds Seated Side Laterals 120 Seconds Flat DB Press 120 Seconds Smith Machine Push Ups 120 Seconds Rope Press Downs 120 Seconds Cable Flys 120 Seconds / arm *HIIT B: Perform cardio program HIIT B either in the AM or post workout. WEEK 02: TUESDAY - BACK 1. Pulldowns to Front 120 Seconds Bent BB Rows 120 Seconds Seated Cable Rows 120 Seconds Close Grip Pulldowns 120 Seconds Alt. Hammer Curls 120 Seconds 3 15 WEEK 02: WEDNESDAY - REST *HIIT B: Perform cardio program HIIT B either in the AM or post workout. BODY SYSTEMS TRANSFORMATION CHALLENGE PRIMER PHASE WEEK 1-4 BEGINNER 06
9 WEEK 02: THURSDAY - UPPER 1. Rear Delt Machine 120 Seconds Flat DB Flys 120 Seconds Front Alternate DB Raises 120 Seconds Machine Shoulder Press 120 Seconds Face Pulls 120 Seconds Cable Curls 120 Seconds Triceps Cable Pushdowns 120 Seconds Arm Reverse Grip Pushdowns 120 Seconds 2 15 / arm *HIIT B: Perform cardio program HIIT B either in the AM or post workout. WEEK 02: FRIDAY - LEGS 1. Goblet Squats 120 Seconds Seated Leg Curls 120 Seconds Leg Press 120 Seconds Body Weight Lunges 120 Seconds Leg Extensions 120 Seconds WEEK 02: SATURDAY - REST *HIIT B: Perform cardio program HIIT B either in the AM or post workout. WEEK 02: SUNDAY - REST BODY SYSTEMS TRANSFORMATION CHALLENGE PRIMER PHASE WEEK 1-4 BEGINNER 07
10 WEEK 03 BODY SYSTEMS TRANSFORMATION CHALLENGE PRIMER PHASE WEEK 1-4 BEGINNER 08
11 WEEK 03: MONDAY - PUSH 1. Incline DB Press 120 Seconds Seated Machine Press 120 Seconds Shoulder DB Press 120 Seconds Seated Laterals 120 Seconds Knee Push Ups 120 Seconds Body Weight Dips 120 Seconds Rope Press Downs 120 Seconds Lying DB Extensions 120 Seconds *HIIT C: Perform cardio program HIIT C either in the AM or post workout. WEEK 03: TUESDAY - PULL 1. Bent BB Rows 120 Seconds Stiff Leg Deadlifts 120 Seconds Arm DB Rows 120 Seconds Straight Arm Pulldowns 120 Seconds Alt DB Curls 120 Seconds 2 15 WEEK 03: WEDNESDAY - REST *HIIT C: Perform cardio program HIIT C either in the AM or post workout. BODY SYSTEMS TRANSFORMATION CHALLENGE PRIMER PHASE WEEK 1-4 BEGINNER 09
12 WEEK 03: THURSDAY - UPPER 1. Pull Downs To Front 120 Seconds Machine Shoulder Press 120 Seconds Rear Delt Machine 120 Seconds Front Alternate DB Raises 120 Seconds Cable Flys 120 Seconds Triceps Pushdowns 120 Seconds Face Pulls 120 Seconds / arm 8. Overhead Rope Extensions 120 Seconds Cable Curls 120 Seconds 2 15 *HIIT C: Perform cardio program HIIT C either in the AM or post workout. WEEK 03: FRIDAY - LEGS 1. Lying Leg Curls 120 Seconds DB Lunges 120 Seconds / leg 3. Leg Press 120 Seconds Goblet Squats 120 Seconds Standing Leg Curls 120 Seconds 2 15 / leg WEEK 03: SATURDAY - REST *HIIT C: Perform cardio program HIIT C either in the AM or post workout. WEEK 03: SUNDAY - REST BODY SYSTEMS TRANSFORMATION CHALLENGE PRIMER PHASE WEEK 1-4 BEGINNER 10
13 WEEK 04 BODY SYSTEMS TRANSFORMATION CHALLENGE PRIMER PHASE WEEK 1-4 BEGINNER 11
14 WEEK 04: MONDAY - PUSH 1. Flat DB Press 120 Seconds Incline Machine Press 120 Seconds Flat DB Flyes 120 Seconds Single Arm DB Press 120 Seconds Cable Crossovers 120 Seconds Cable Side Laterals 120 Seconds / arm 7. Rope Press Downs 120 Seconds / arm 8. Body Weight Dips 120 Seconds / arm *HIIT D: Perform cardio program HIIT D either in the AM or post workout. WEEK 04: TUESDAY - PULL 1. Rack Deadlifts 120 Seconds Reverse Grip Pulldowns 120 Seconds Bent BB Rows 120 Seconds Supported Seated Rows 120 Seconds BB Curls 120 Seconds WEEK 04: WEDNESDAY - REST *HIIT D: Perform cardio program HIIT D either in the AM or post workout. BODY SYSTEMS TRANSFORMATION CHALLENGE PRIMER PHASE WEEK 1-4 BEGINNER 12
15 WEEK 04: THURSDAY - UPPER 1. Machine Shoulder Press 3-5 Mins Pull Downs To The Front 3-5 Mins Seated Side DB Laterals 3-5 Mins Face Pulls 3-5 Mins Upright Rows Wide Grip To Chest 3-5 Mins Overhead Rope Extensions 3-5 Mins Alt. Hammer Curls 3-5 Mins / arm 8. 1 Arm Overhead DB Extensions 3-5 Mins / arm *HIIT D: Perform cardio program HIIT D either in the AM or post workout. WEEK 04: FRIDAY - LEGS 1. Leg Press 3-5 Mins Goblet Squats 3-5 Mins Stiff Leg Deadlifts 3-5 Mins Stationary Leg Lunges 3-5 Mins / leg 5. Leg Extensions 3-5 Mins 2 15 WEEK 04: SATURDAY - REST *HIIT D: Perform cardio program HIIT D either in the AM or post workout. WEEK 04: SUNDAY - REST BODY SYSTEMS TRANSFORMATION CHALLENGE PRIMER PHASE WEEK 1-4 BEGINNER 13
16 BODY SYSTEMS TRANSFORMATION CHALLENGE PRIMER PHASE WEEK 1-4 BEGINNER 14
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 informationWEDNESDAY. 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 informationSUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
OMEGA PHASE WEEK 1 WEEK 2 WEEK 3 WEEK 4 SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY (A) (A) (D) (D) (B) (B) (E) (E) (C) (C) (F) (F) WEEK 1 & 2 WORKOUT (A) Push Press 4 5+ 3 Minutes Weighted
More informationSkinny 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 informationBODY SYSTEMS TRANSFORMATION CHALLENGE PROGRAM: HIIT BEGINNER 1
BODY SYSTEMS TRANSFORMATION CHALLENGE PROGRAM: HIIT BEGINNER 1 MATERIALS You agree that you will not redistribute, copy, amend, or commercially exploit any materials found in this document without express
More informationBODY SYSTEMS TRANSFORMATION CHALLENGE PROGRAM: HIIT ADVANCED 1
BODY SYSTEMS TRANSFORMATION CHALLENGE PROGRAM: HIIT ADVANCED 1 MATERIALS You agree that you will not redistribute, copy, amend, or commercially exploit any materials found in this document without express
More informationMATERIALS. You agree that you will not redistribute, copy, amend, or commercially
ARMS & 1 MATERIALS You agree that you will not redistribute, copy, amend, or commercially exploit any materials found in this document without express written permission of Blue Star Nutraceuticals. INDEMNITY
More informationWEEK 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 informationScottAbelFitness.com 4-Day MET Bodybuilding Program
ScottAbelFitness.com 4-Day MET Bodybuilding Program Rules of Application This is a Hybrid (MET + Hypertrophy) training program. The goal of this program is hypertrophy/physique development and conditioning,
More informationSub 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 informationPowerbuilding 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 informationTraining.
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 informationEXERCISE 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 informationTRAINING 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 information12 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 informationThis 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 informationPost MI40-Xtreme Protocol
Ben Pakulski Presents Post MI40-Xtreme Protocol This is a relatively low volume workout plan, ideal for post-mi40-x - it causes minimal muscle damage and focuses on cell swelling and angles. www.mi40nation.com
More informationTHE 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 informationTRAINING 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 informationPOWERFIT 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 informationSupplements 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 information8 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 informationCutting 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 information12 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 informationHypertrophy Workout Cycle
Hypertrophy Workout Cycle John Rusin Contributor EDITOR'S NOTE: Dr. John Rusin is not your run-of-the-mill physical therapist and coach. His vision and knowledge brings together highperformance strength
More informationBen Pakulski's... MI40 Foundation. Legal Disclaimer
Preview 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
More information7 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 informationPROGRAM 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 informationDay 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*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 informationt 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 informationCopyright 2012 by Rob King. Copyright 2012 by Rob King. All rights reserved.
Copyright 202 by Rob King Copyright 202 by Rob King. All rights reserved. No part of this ebook may be reproduced or redistributed in whole or in part in any way by any means currently or as yet unknown
More informationPlyometric box Stability ball Kettlebells Mat
COACH ASHLEY S WORKOUTS DAYS 1-30 Equipment needed this month: Dumbbells Barbell Weight plates Flat bench Resistance bands Plyometric box Stability ball Kettlebells Mat Optional if you have access: Cable
More informationMONDAY 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 informationJoe Manganiello Workout Routine
Joe Manganiello 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 informationBy Ben Pakulski. Copyright 2011 Ben Pakulski Athletics and BenPakulski.com. 2
21 DAYS TO BIGGER ARMS TRAINING MANUAL By Ben Pakulski Honors Kinesiology Degree, CSCS, ACE, MAT Copyright 2011 Ben Pakulski Athletics and BenPakulski.com www.benpakulski.com 2 Legal Disclaimer The information
More informationWARM 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 information6-Day Power & Muscle Development
6-Day Power & Muscle Development Rules of Application and Tweaks This is a six-day program designed to boost strength density and muscle development. This means adding mass with class. The program uses
More informationTransformation Blueprint: Phase 2
1 Transformation Blueprint: Phase 2 Planning: Plan your training split for the next 4 weeks. This is designed so you can perform all of the days in order back to back or with days of rest in between. You
More informationDUP For Gene Expression Training. Jason Maxwell
DUP For Gene Expression Training Jason Maxwell Disclaimer The information presented in this coaching program is only for informational purposes and should not oppose against any medical advice from a licensed
More informationMI40-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 informationTHE 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 informationPrintable 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 informationFitness101 Intermediate to Advanced Plan.
Fitness101 Intermediate to Advanced Plan www.sleekgeek.co.za THE FITNESS 101 SLEEKGEEK 8-WEEK TRANSFORMATION PLAN LEVEL: INTERMEDIATE TO ADVANCED INTRODUCTION Welcome to our Fitness 101 8-Week Transformation
More informationHYBRID MUSCLE TRAINING. Build Bigger, Stronger Muscle Using Science
HYBRID MUSCLE TRAINING Build Bigger, Stronger Muscle Using Science Hybrid Muscle Training Copyright 2017 by Jason Maxwell All rights reserved. No part of this work may be reproduced or transmitted in any
More informationpatrick wilson workout Routine Bonus PDF File By: Mike Romaine
patrick wilson 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 informationThe V Shape Workouts. Back Specialization Workout 1. Workout 2
The V Shape Workouts Back Specialization Workout 1 A Bent-over dumbbell row Notes: Make sure to pinch and pause at the top of the exercise B Inverted Row Notes: Pinch and squeeze at the top of the exercise
More informationLUPITA NYONG O WORKOUT ROUTINE
LUPITA NYONG O 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 informationRyan 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 informationPART III STRUCTURAL WORK (same weight from week to week)
Hypertrophy Trainng Program 1 - Phase 2 by Christian Thibaudeau DAY 1 BENCH PATTERN PART 1 HIGH FREQUENCY STRENGTH Perform 3-5 sets of the exercises listed. None of these sets are maximal as they will
More informationWestside Barbell Training Routine
Westside Barbell Training Routine Westside Barbell Training is a highly productive system of power training that incorporates heavy maximum effort lifting and lighter dynamic effort or speed training.
More informationThe 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 informationThe 80/20 Body Training Plan by Jonathan Lomax
The 80/20 Body Training Plan by Jonathan Lomax 1 Some Notes on the Training Guide As with all training plans, this is what works for me and as mentioned in my experience, my Clients. However, there is
More informationUnderstanding the program
Live Fit Fat Loss Workshop 13 Understanding the program Theory The idea behind completing full-body workouts is that, in general, they are more energy-expensive compared to a typical body part split routine.
More informationWHAT IS THE BODY REVOLUTION?
WHAT IS THE BODY REVOLUTION? The NPL Body Revolution is guideline to help you make healthy lifestyle changes and incorporate exercise and supplementation into your everyday life. The NPL Body Revolution
More informationSomanabolic 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 information4 to 6-6 to 9-2 to 3 Minutes -30 to 40 Minutes -5 to 7 Days
FitCHEM 201 Page 1 FitCHEM 201 Ideology 11:53 AM FitCHEM 201will me a combination of a Max OT Training Series, CrossFit, and Running The initial program will be a 4 week trial. Also this is all that you
More informationALPHA 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 informationIntroduction (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 informationPART III STRUCTURAL WORK (same weight from week to week)
Customized Hypertrophy Training by Christian Thibaudeau Program 1 Phase 1/3 DAY 1 BENCH PATTERN PART 1 HIGH FREQUENCY STRENGTH Perform 3-5 sets of the exercises listed. None of these sets are maximal as
More informationWHAT IS THE BODY REVOLUTION?
WHAT IS THE BODY REVOLUTION? The NPL Body Revolution is guideline to help you make healthy lifestyle changes and incorporate exercise and supplementation into your everyday life. The NPL Body Revolution
More informationWEIGHT 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 informationIntermediate Workout Routine
Intermediate Workout Routine Intermediate Workout Routine DAY 1 Dumbell Bench Press CHEST Incline Dumbell Bench Press TRICEPS Dumbell Kickbacks BICEPS DAY DAY -12 Failure Lying Tricep Extension 8-8- 8-
More informationPROGRESSION MODEL WEEK 1 WEEK 2 WEEK 3 WEEK 4 BASE STRESS SHOCK PEAK D1 3 x 8 4 x 8 5 x 6 3 x 4 D2 3 x 8 4 x 8 5 x 6 3 x 4
Customized Performance Training by Christian Thibaudeau Program 1 Phase 1/3 DAY 1 SQUAT PATTERN PART 1 HIGH FREQUENCY STRENGTH Perform 3-5 sets of the exercises listed. None of these sets are maximal as
More informationScott adkins workout Routine
Scott adkins 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 informationCopyright 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 information5 day workout routine
Workout Overview The following 5 day workout routine is based on a 5 day split. Using this routine, you will train one body part per day for duration of 5 days. This routine will allow you to maximize
More informationBUILD MUSCLE Now it s your turn.
E T A E R C R O, S T U O K R O W 0 0 1, S 1 E S R I E C V R E X E T RY O 0 0 7, 2 N A H T E R O M M O R F N. P W P O A R S U T U YO O K R O W E M I T Y N A E H ON T J E L C S U M D L I U B Y ERR Jerry
More informationWHAT IS THE BODY REVOLUTION?
WHAT IS THE BODY REVOLUTION? The NPL Body Revolution is guideline to help you make healthy lifestyle changes and incorporate exercise and supplementation into your everyday life. The NPL Body Revolution
More information6 WEEK MASS GAINER EXPLODE YOUR MUSCLES
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
More informationLEGAL 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 informationI m so pumped for you to jump right in, but first we need to go over a few key points of the workout portion of this challenge:
WORKOUTS Introduction You carry yourself a little differently when you train. You earned your body, you respect your body, and that kind of confidence sends a strong message on the value of selfworth and
More information8-Week Functional Resistance Training Program
8-Week Functional Resistance Training Program Week 1 A) Barbell Behind-the-Neck Walking Lunge: 10-12 alt steps x 4; rest 120-150s B1) Goblet Rear Foot Elevated Split Squat: @40X1; 6-8/leg x 4; rest 30s
More informationALPHA 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 informationDay 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 informationSTART 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 informationLEGAL 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 informationDay Session Component Monday 1 Gym workout 1 Monday (week 1-3) Wednesday 1 Gym workout 2 Wednesday (week 1-3)
Date: Week 1 (9-13 December 2013) Day Session Component Monday 1 Gym workout 1 Monday (week 1-3) Tuesday 1 Speed Endurance 1 and 2 Wednesday 1 Gym workout 2 Wednesday (week 1-3) Thursday 1 Hill Sprints
More informationAPPENDIX 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 informationALPHA 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 informationFinding Your 1 Rep Training Max
Finding Your 1 Rep Training Max If you ve never trained using percentages, then you re in for a treat. Never walk into the gym again without knowing exactly how much weight you re going to push (or pull).
More informationAlexander Skarsgard. workout Routine. Bonus PDF File. By: Mike Romaine
Alexander Skarsgard 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 informationArnold 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 informationLecture 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 informationFINDING YOUR 1 REP TRAINING MAX
FINDING YOUR 1 REP TRAINING MAX If you ve never trained using percentages, then you re in for a treat. Never walk into the gym again without knowing exactly how much weight you re going to push (or pull).
More informationJOSHUA 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 informationkj apa Workout Routine
kj apa 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 informationZac 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 informationlight cardio and dynamic stretching to properly prepare for training and prevent injury! Rest Back + Biceps + Shoulders Back + Biceps + Shoulders
COACH ASHLEY S WORKOUTS Equipment needed this month: Dumbbells Flat bench Resistance band(s) Optional if you have access: Cable machine machines (treadmill, stair climber, bike, etc.) DAYS 1-30 Remember:
More informationJohn Krasinski Workout Routine
John Krasinski 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 informationDISCLAIMER - 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 informationALPHA 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 informationOPERATION TRANSFORMATION FIRST 30
OPERATION TRANSFORMATION FIRST 30 MONDAY Leg Day Circuit 1: 2 sets 90 second rest 1. Dumbbell front lunges 8-12 reps 2. Dumbbell step ups to high knee s 8-12 reps Circuit 2: 2 sets 90 second rest 1. Box
More informationSummary 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 informationNOVEMBER Post-Season/Active Rest. Weeks 1-2/3-4
NOVEMBER Post-Season/Active Rest Weeks 1-2 REST Weeks 1-2/3-4 Congratulations on completing another competitive season! For these first 2 weeks after your last competitive game (aka post-season), we want
More informationVince 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 informationBoom! Explosive Strength Gains. Mark Sherwood. For more information from the author visit:
Boom! Explosive Strength Gains Mark Sherwood For more information from the author visit: http://www.precisionpointtraining.com/ Copyright 2019 by Mark Sherwood Boom! Explosive Strength Gains By Mark Sherwood
More information28-Day Anabolic Frequency
Copyright Notice Published by: Muscle Monsters LLC Copyright 2015 All material in this guide is, unless otherwise stated, the property of Alain Gonzalez. Copyright and other intellectual property laws
More information