ALPHA MUSCLE ALAIN GONZALEZ
|
|
- Rosalind Hart
- 5 years ago
- Views:
Transcription
1 ALPHA MUSCLE ALAIN GONZALEZ
2 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 Publishing. Copyright and other intellectual property laws protect these materials. Reproduction or retransmission of the materials, in whole or in part, in any manner, without the prior written consent of the copyright holder, is a violation of copyright law.
3 LEGAL DISCLAIMER Warning: All the information presented in this guide is for educational and resource purposes only. It is not a substitute for or in addition to any advice given to you by your physician or health care provider. Consult your physician before making any changes to your lifestyle, diet, or exercise habits. You are solely responsible for the way information in this guide is perceived and utilized and so, you do so at your own risk. In no way will Alain Gonzalez, Human Evolution Publishing, or any persons associated with this guide be held responsible for any injuries or problems that may occur due to the use of this book or the advice contained within. PERSONAL DISCLAIMER We are not doctors, nor do we possess a degree in nutrition. The advice we give is based on years of practical application, dealing with the needs of our own health and physiques as well as the needs of others. Any recommendations we may make to you regarding diet, including supplements and herbal or nutritional treatments must be discussed between you and your doctor/s. MUSCLE-BUILDING DISCLAIMER Required Legal Disclaimer: Due to recent laws from the FTC, it is required that all companies identify what a typical result is. The truth is that most people never do anything when it comes to trying building muscle. They might buy a million products, including this one, but never do anything with the information they have in hand. The testimonials that you saw were of people who took action, followed a healthy lifestyle, exercised, and ate a balanced nutritional diet. If you want results like them, you should do this too.
4 PROGRAM OVERVIEW The Bodyweight + Barbell Bodybuilding program is a system requiring minimal equipment that you can use to build muscle, gain strength, and sculpt a great-looking physique. With the rise in popularity of Crossfit and other non-traditional forms of training, more and more people are ditching the comfort of cushy commercial gyms and training their garage. The problem is, it can be challenging to figure out how to put together a good muscle building program with minimal equipment. That s why I created the Bodyweight + Barbell Bodybuilding program. Because the truth is, building muscle is more about how you use the equipment you have access to (even if it s just your bodyweight!), than it is about having all the fancy stuff most people think is necessary. Some people question whether you can get jacked using nothing but your bodyweight and a barbell. But you don t need to look any further than the development of male gymnasts and Crossfit athletes for proof. While this program is titled Bodyweight + Barbell, there are exercises included that use exercise bands, which can be picked up for cheap HERE. The Pull-up Package 2 is perfect for most people. Bodyweight + Barbell Bodybuilding is a 12-week program split into four, three week phases. So it will look like this: Phase 1: Weeks 1-3 Phase 2: Weeks 4-6 Phase 3: Weeks 7-9 Phase 4: Weeks By changing things up every three weeks as opposed to four (which is more traditional ), we keep thing interesting and avoid boredom. Honestly, a lot of guys get bored doing the same thing four weeks in a row, so with this program, that won t be a problem. THE SPLIT This program has three strength-training sessions each week with a fourth, optional day that you can do if you want. While this is called Bodyweight + Barbell, you can use any kind of external weight you have access to, including dumbbells, kettle bells, bands, etc. Some exercises listed on the templates use dumbbells, but if you don t have access to those, simply sub-in the closest alternative you can find using what you do have.
5 The Warm Up You ll do the same pre-workout warm up each day. It should only take 5-10 minutes and will be key for staying healthy and improving flexibility and mobility. We are going to hit the main areas that people struggle with in terms of tightness/poor mobility including the hip flexors, shoulders, and hamstrings. As with all strength-training workouts, you need to do 1-3 progressively heavier warm-up sets for each exercise prior to jumping into the work sets. What Days To Train On Ideally, you won t do any of the strength-training workouts on back-to-back days. If you do the optional Day 4, it can be done whenever is convenient following the Day 3 work out. Progression As always, aim to progress by lifting heavier weights or doing more reps as often as possible. However, this can be a bit more tricky with bodyweight exercises. Another way to progress on bodyweight exercises, aside from doing more reps, is to master the movement better. So if you re working on a Handstand Push-up progression and you can t get more reps, you can progress by performing each rep a bit slower, increasing the range of motion, etc. Just look for small ways to improve as often as possible. Pre-Workout Warm Up 1) Jump rope for 3-5 minutes 2) Arm Circles forward/backward - 10 each direction 3) Leg swings forward/backward - 10 each leg, each direction 4) Cossack Squat - 10 per leg 5) Bird/Dog - 5 6) Pushup ) Single Leg Hip Thrust - 5 per leg 8) Band Pull Apart/Face Pull ) Bodyweight Reverse Lunge - 5 per leg
6 PHASE 1: DAY 1 1a. Dumbbell Incline Press m m m 1b. 1-arm Dumbbell Row m m m 1c. Squat (Choose one: Barbell Front Squat, Barbell Back Squat, Barbell Split Squat) m m m 2. Farmers Walk 1 3 1m 1m 2 3 1m 1m 3 3 1m 1m Conditioning/Fat Loss Finisher: Jump Rope, Stationary Bike, Battling Ropes Intervals (pick one each week can be the same each week or different your choice). Go hard for 15 seconds, then rest for 45 seconds. Repeat for 8-10 minutes.
7 PHASE 1: DAY 2 1a. Push-Up (place weight plates on your back or wrap a band around your back to increase resistance) m m m 1b. Pull-Ups Notes: If unable to do 12 pulll-ups in a row, you have two options: Do prescribed amount of sets for as many reps as possible OR do Lat Pulldowns in place of pull-ups m m m 1c. Dumbbell Step-Up m m m 2. Kettlebell/Dumbbell Swing m m m Conditioning/Fat Loss Finisher: Jump Rope for 10 minutes, resting only as needed. Try to decrease amount of time resting each week.
8 PHASE 1: DAY 3 1. Bodyweight Jump Squat m m m 2a. Standing Dumbbell/Barbell Press (Use what you have access to) m m m 2b. Barbell Romaninan Deadlift m m m 2c. Barbell Power Shrug Note: Push hips back and lower weight to around knee heigh, then push hips forward, shrug explosively, and pull barbell up to belly button height each rep m m Conditioning/Fat Loss Finisher: Jump Rope for 10 minutes, resting only as needed. Try to decrease amount of time resting each week.
9 PHASE 2
10 PHASE 2: DAY 1 1a. Low Incline Barbell Press m m m 1b. Dumbbell/Barbell Bent Row Notes: If you have dumbbells, use those. If not, do barbell rows m m m 1c. Pick one: Sumo Deadlift, Trap Bar Deadlift, Slightly Elevated Conventional Deaadlift m m m 2. Kettlebell/Dumbbell Overhead Walk s 1m s 1m s 1m Conditioning/Fat Loss Finisher: Jump Rope for 10 minutes, resting only as needed. Try to decrease amount of time resting each week.
11 PHASE 2: DAY 2 1a. 1-arm Push-Up Progression Notes: If you can do 20+ push-ups on first set, add 2-3 second eccentric (lowering) on each rep per arm 30s b/t arms per arm 30s b/t arms per arm 30s b/t arms 1b. Inverted Row m m m 1c. Barbell Split Squat per leg 30s b/t legs per leg 30s b/t legs per leg 30s b/t legs 2. Kettlebell/Dumbbell Swing m m m Conditioning/Fat Loss Finisher: Jump Rope for 10 minutes, resting only as needed. Try to decrease amount of time resting each week.
12 PHASE 2: DAY 3 1. Jump Squat Holding 5-Pound Dumbbells m m m 2a. Barbell/Dumbbell Push Press m m m 2b. Barbell Single Leg Romanian Deadlift per leg 30s b/t legs per leg 30s b/t legs per leg 30s b/t legs 2c. Chin-Ups Note: Add weight around waist/between feet or add 2-second pause at bottom of each rep to increase difficulty m m m Conditioning/Fat Loss Finisher: Jump Rope for 10 minutes, resting only as needed. Try to decrease amount of time resting each week.
13 PHASE 3 PHASE 3
14 PHASE 3: DAY 1 1a. Barbell Bench Press m m m 1b. Band Face Pull Notes: If you have dumbbells, use those. If not, do barbell rows m m m 1c. Pick one: Barbell Back Squat, Barbell Front Squat, Bulgarian Split Squat m m m 2. Farmers Walk s 1m s 1m s 1m Conditioning/Fat Loss Finisher: Jump Rope for 10 minutes, resting only as needed. Try to decrease amount of time resting each week.
15 PHASE 3: DAY 2 1a. Dips (parallel bars or rings) m m m 1b. Neutral Grip Pull-ups Notes: If you have dumbbells, use those. If not, do barbell rows m m m 1c. Walking Lunge (Hold dumbbells at side or place barbell on back) per leg 30s b/t legs per leg 30s b/t legs per leg 30s b/t legs 2. Dumbbell/Kettlebell Swing m m m Conditioning/Fat Loss Finisher: minute brisk walk. Doesn t have to be post-workout. Can be first thing in the a.m. or anytime.
16 PHASE 3: DAY 3 1. Vertical Jump m m m 2a. Barbell/Dumbbell Military Press m m m 2b. Barbell Romanian Deadlift m m m 2c. Barbell Power Shrug Note: Push hips back and lower weight to around knee height, then push hips forward, shrug explosively, and pull barbell up to belly button height each rep m m m Conditioning/Fat Loss Finisher: Jump Rope for 10 minutes, resting only as needed. Try to decrease amount of time resting each week.
17 PHASE 4 PHASE 3
18 PHASE 4: DAY 1 1a. Low Incline Barbell Press m m m 1b. Dumbbell/Barbell Bent Row Notes: If you have dumbbells, use those. If not, do barbell rows m m m 1c. Pick one: Sumo Deadlift, Trap Bar Deadlift, Slightly Elevated Conventional Deaadlift m m m 2. Kettlebell/Dumbbell Overhead Walk s 1m s 1m s 1m Conditioning/Fat Loss Finisher: Jump Rope for 10 minutes, resting only as needed. Try to decrease amount of time resting each week.
19 PHASE 4: DAY 2 1a. Barbell Push Press m m m 1b. Barbell Power Shrug m m m 1c. Barbell Split Squat per leg 30s b/t legs per leg 30s b/t legs per leg 30s b/t legs 2. Kettlebell/Dumbbell Overhead Walk m m m Conditioning/Fat Loss Finisher: Jump Rope for 10 minutes, resting only as needed. Try to decrease amount of time resting each week.
20 PHASE 4: DAY 3 1. Single Leg Vertical Jump Notes: Standing on one leg, jump up as high as possible. Reset and repeat per leg 30s b/t legs per leg 30s b/t legs per leg 30s b/t legs 2a. Push-up Notes: If able to do 20+ push-ups on first set, add a 2-3 second eccentric (lowering) to each rep. 1 4 AMRAP 1m 2 5 AMRAP 1m 3 3 AMRAP 1m 2b. Chin-Ups 1 4 AMRAP 1m 2 5 AMRAP 1m 3 3 AMRAP 1m 2c. Goblet Squat (hold a weight plate at chest height) m m m Conditioning/Fat Loss Finisher: minute brisk walk.
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 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 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 informationALPHA MUSCLE ALAIN GONZALEZ
ALPHA MUSCLE ALAIN GONZALEZ LEGAL DISCLAIMER Warning: All the information presented in 21- Day Belly Fat Burn is for educational and resource purposes only. It is not a substitute for or in addition to
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 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 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 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 informationMuscle Building & Strength Program
4 Week Muscle Building & Strength Program By: Luis Carrillo Intro: This is a 4 week long workout program consisting of 3 workouts per week that shouldn t take more than 1hr. You will be doing the same
More informationBattle Ground Copyright Jason Ferruggia
Heavy Upper Body Day 1) 60 Incline DB Press Reps: 8 Rest: 90 Note: Palms facing each other 2) 30 Incline Neutral Grip Barbell Press w/chains Reps: 6 Note: Use a straight bar if it s your only option. Sets
More informationCopyright 2012 by Meglio Performance Systems & Chad Howse Fitness. All Rights Reserved
-1- Strong Like A Warrior 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
More informationGotham forwards...3 day option
Gotham forwards...3 day option Gotham forwards...3 day option Day 1 A) Mobility A1) Bird dog x 10 per side A2) Primal squat sequence x 5 A3) Lunge rotation x 5 per side B) Activation B1) Band Pull aparts
More information12 Week Primal Bench Press The Fast Road to Powerful Pressing
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 intellectual property laws protect
More informationHOLIDAY FITNESS CHALLENGE BROUGHT TO YOU BY
4 WEEK HOLIDAY FITNESS CHALLENGE BROUGHT TO YOU BY FOREWORD Pressed for time this holiday season? Don t skip the gym! I have workouts that will keep you fit year-round. These workouts combine strength-training
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 informationALPHA MUSCLE ALAIN GONZALEZ
ALPHA MUSCLE ALAIN GONZALEZ COPYRIGHT NOTICE Published By: Muscle Monsters LLC Copyright 2018 All material in this guide is, unless otherwise stated, the property of Alain Gonzalez. Copyright and other
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 informationMathias Method By Ryan Mathias
Mathias Method By Ryan Mathias Strength to Change the World Level 7- Elite This is for elite level lifters or those who are in competitive strength sports, each with nearly a decade or more of training
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 informationDropset 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 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 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 informationPushups and Pistols April 2018 Challenge
Pushups and Pistols April 2018 Challenge For this Challenge, here is the instructional playlist. Day 1 Assessment For the pushup portion of this challenge, we need to figure out your strength level that
More informationMathias Method By Ryan Mathias Strength to Change the World
Mathias Method By Ryan Mathias Strength to Change the World Level 6- New Stimulus This program is designed for highly advanced lifters who have years of strength training experience and are looking for
More informationMathias 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 informationCONTENTS. Disclaimer...c. Workout Guidelines... d. 10 Tips to Train Safe... e. Workout Log... f. Intro Beginner Intermediate...
CONTENTS INTRODUCTION Disclaimer...c Workout Guidelines... d 10 Tips to Train Safe.... e Workout Log... f WORKOUT PROGRAM Intro... 1 Beginner... 7 Intermediate... 14 Advanced - 2K3... 22 Expert - 2K4...
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 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 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 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 informationBODY 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 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 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 informationNORCAL MASTERS 2019 WORKOUTS AND STANDARDS
NORCAL MASTERS 2019 WORKOUTS AND Uncommon Movements (Borrowed from CrossFit ): Any movement deemed uncommon, out of the ordinary or used to amend, shorten or change the accepted movement standard or range
More informationI attached some videos and explanations of some lifts that aren t super familiar in the lifting world.
Intermediate to Advanced Strength Training and Interval Conditioning Step 1: Find your 1RM in back squat, front squat, deadlift, strict press, and push press. Step 2: Have a solid base in working with
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 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 informationMathias Method STRONGer Powerlifting
Mathias Method STRONGer Powerlifting (with Repetition Work) By Ryan Mathias, CPT Powerlifting is a competitive sport that takes years of hard work and consistent dedication to become proficient at. Lifters
More informationMathias Method By Ryan Mathias
Mathias Method By Ryan Mathias Strength to Change the World Level 7- Elite This is for elite level lifters or those who are in competitive strength sports, each with nearly a decade or more of training
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 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 informationReverse Lunge & Step Up Reverse Lunge & T-Bend Seated Curl Seated Curl and Tate Press Shoulder Press Shoulder Press &
1 Table of Contents Ab Wheel... 4 Alternate Dumbbell Press... 5 Bent Barbell Row... 6 Bent Dumbbell Row... 7 Bent Lateral Raise... 8 Bowler Squat... 9 Bulgarian Split Squat... 10 Bulgarian Split Squat
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 informationNo Mercy Phase 4 Copyright Jason Ferruggia
Phase 4 Notes We ll be either maintaining or tapering the volume over the remaining few weeks; NOT increasing it. This is to get you ready to peak for a new max. PLEASE hold back on your 5 s and 3 s. Save
More information1 x 20 METHOD TRAINING PROGRAM
1 x 20 METHOD TRAINING PROGRAM Version 1.2 BOOK BY DR. MICHAEL YESSIS TRAINING TEMPLATE BY JAKE TUURA DISCLAIMER: The information contained in 1 X 20 METHOD TRAINING PROGRAM is not meant to replace any
More informationMathias Method STRONGer Powerlifting
Mathias Method STRONGer Powerlifting (with Dynamic Speed Work) By Ryan Mathias, CPT Powerlifting is a competitive sport that takes years of hard work and consistent dedication to become proficient at.
More informationTRINITY FREE BIKINI BODY GUIDE GYM WORKOUT PROGRAMME
TRINITY FREE BIKINI BODY GUIDE GYM WORKOUT PROGRAMME 1 ATTENTION Train Eat Gain Ltd. accept no liability for any injury, loss or damage resulting from the diet or physical exercise recommendations given
More informationGIRLSGONESTRONG presents STRENGTH FAT LOSS. for
GIRLSGONESTRONG presents STRENGTH Training for FAT LOSS Disclaimer: This publication and the information presented herein is provided for informational and educational purposes only and is not to be interpreted
More informationMathias Method By Ryan Mathias Strength to Change the World
Mathias Method By Ryan Mathias Strength to Change the World Level 4- Becoming Explosive This is a program for those who already have built a significant amount of strength and are ready to put that strength
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 informationMathias Method Strength to Change the World By Ryan Mathias
Mathias Method Strength to Change the World By Ryan Mathias Level 2- Expanding the Base This is a beginning weights program for anyone with a strong physical activity background. Level 2 teaches more basic
More information(*Judges notes: We will have 4 working platforms, and 2 warm-up platforms. Warm-Up platforms will be outside, weather permitting)
Competition Events Event 1 I think I just PR d a little! (*Judges notes: We will have 4 working platforms, and 2 warm-up platforms. Warm-Up platforms will be outside, weather permitting) As a team, you
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 informationCROSSFIT WORKSHOP: DUMBBELL TRAINING GUIDE
CrossFit is a registered trademark of CrossFit, Inc. All content herein is Copyright CrossFit, Inc. No content, in part or in whole, may be reproduced without prior written consent from CrossFit, Inc.
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 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 informationIndigo-3G Dosing Protocols : Update 1
Hypertrophy Training Program 1 - Phase 3 by Christian Thibaudeau Indigo-3G Dosing Protocols : Update 1 BREAK-IN PERIOD / FIRST-TIME USE: Take 4 capsules 3 times per day on an empty stomach 40-60 minutes
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 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 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 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 informationIndigo-3G Dosing Protocols : Update 1
Strength Training Program 1 - Phase 3 by Christian Thibaudeau Indigo-3G Dosing Protocols : Update 1 BREAK-IN PERIOD / FIRST-TIME USE: Take 4 capsules 3 times per day on an empty stomach 40-60 minutes prior
More informationScoring: Score is the total reps completed in both portions of the workout.
WoDs v2.0 WoD 1 - Oh My Quads! Scoring: Score is the total reps completed in both portions of the workout. 6 time cap (clock keeps going) Youth (7-9) Youth (10-12) Teen (13-15) Teen (16-18) 48 dumbbell
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 informationExercise Induced Back Injury Summary
Exercise Induced Back Injury Summary For clients who have back pain during exercise but haven't been specifically injured or impaired by an accident or surgery. Guides client through a long term training
More informationTRAINING GUIDES. A full document on training principles, abbreviations, and instructions. Created by JC Deen
TRAINING GUIDES A full document on training principles, abbreviations, and instructions. Created by JC Deen Disclaimer The information presented herein is in no way intended as medical advice or to serve
More informationText and instructional photographs Your Missing Link 2012.
yourmissinglink.ca EXERCISE INSTRUCTION MANUAL KIICK-ST TART THE LIIFE YOU DESERVEE WIITH PAIIN-FR REE PERFORMANCE THAT WIILL GET YOU NOTIICED IIN AND OUT OF THE GYM Text and instructional photographs
More informationSwole Sisters 6-Week Program
Swole Sisters 6-Week Program What you are about to embark on is a six-week strength and conditioning program designed by women, for women, with the specific purpose of building lean muscle mass, losing
More informationthe 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 informationTHE 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 informationChronic Lower Limb Injury Summary
Chronic Lower Limb Injury Summary For permanent lower body issues and limitations, like chronic knee arthritis or an area that s been surgically repaired and will likely never have full function again.
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 informationBuffalo State Incoming Freshman Workout
Buffalo State Incoming Freshman Workout Hello Future Bengal, If you are reading this you have most likely made the decision to attend Buffalo State for your athletic career. Over the past few years, our
More informationZanna 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 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 informationWelcome to Crossfit DeCO!
Welcome to Crossfit DeCO! This presentation is designed to be a reference for you about your membership (PERKS!) as well a helpful guide for the movements and terms you will see each day in class. Always
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 informationTRAINING 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 informationMathias Method By Ryan Mathias Strength to Change the World
Mathias Method By Ryan Mathias Strength to Change the World Level 4- Becoming Explosive This is a program for those who already have built a significant amount of strength and are ready to put that strength
More informationExercise 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 informationBARATHEON 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 informationThe LEGAL STUFF. ***If you are caught sharing this manual ANYWHERE without written consent, there will be LEGAL action taken without warning***
The LEGAL STUFF The information presented herein is in no way intended as medical advice or to serve as a substitute for medical counseling. The information should be used in conjunction with the guidance
More informationDay 1. Mobility: Warm Up Lats and Shoulders. Flexibility: Lower Back/IT Bands. 1. good Morning with Barbell (3 Sets 10 Reps)
Day 1 Mobility: Warm Up Lats and Shoulders. Flexibility: Lower Back/IT Bands. 1. good Morning with Barbell (3 Sets 10 Reps) 2. Overhead Barbell Press (3 Sets 10 Reps) 3. Back Squat (3 Sets 10 Reps) 4.
More informationWorld Wide WoD Gym Resolutions WoD Standards v2.1
World Wide WoD Gym Resolutions WoD Standards v2.1 Last year we introduced new divisions for youth and teen athletes. The standards below have been revised to adjust the youth workouts based on feedback
More informationEXAMPLE 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 informationTRINITY FREE BIKINI BODY GUIDE HOME WORKOUT PROGRAMME
TRINITY FREE BIKINI BODY GUIDE HOME WORKOUT PROGRAMME 1 ATTENTION Train Eat Gain Ltd. accept no liability for any injury, loss or damage resulting from the diet or physical exercise recommendations given
More informationImportant: If you have access to a printer, please PRINT this report (as you have our full permission). You ll get a lot more out of it.
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 and care of your
More informationSee back in the day, when I got into fitness myself, I still believed that running would burn the fat
If you ve known SUF for some time, you know that we are big-time anti traditional cardio instead, we are ALL about keeping your cardio short, fun, effective, and most of all, non-destructive See back in
More informationThe 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 information21-Day Belly Blast Challenge!
21-Day Belly Blast Challenge! "BONUS" Workouts! Copyright 2013 by LifeFuel Fitness and BrightLion Fitness LLC DISCLAIMER: This e-book is for information purposes only. The information presented is in no
More informationWelcome to the Strength Workouts for Fat Loss Challenge!
Welcome to the Strength Workouts for Fat Loss Challenge! What Is It? A 31-Day training and nutrition challenge 3x/week Strength Training Simultaneous fat loss and strength gain 1-2x/week metabolic conditioning
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 informationMila Kunis Workout Routine
Mila Kunis 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 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 information3 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 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 informationThe GBB Challenge Pre-Test
The GBB Challenge Pre-Test 1A) Max Strict Pull Ups OR Recline Rows* x 3 Sets *If you have to do rows, feet much be directly under the anchor point with straps just above your waist line ***7 Min Time Cap
More informationEXERCISE 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