WEIGHT TRAINING program
|
|
|
- Kristian Golden
- 6 years ago
- Views:
Transcription
1
2 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 9 week program. (SWT) You won t regret it! I m very excited for you to hit this fast-track 9 week lean muscle building program because I know what it has done for me in the past and I know what it is about to do for you. That s why I m going to get you started as quickly as I can without filling this program with a bunch of complicated science that will have you on your computer reading instead of in the gym LIFTING!! I made this a short, straight to the point program that gives you exactly what you want and need without any B.S filler or useless, complicated blabbering. That s not my style. I m about getting you RESULTS and getting them FAST. This is the exact 9 week program that I used based on my somatotype to pack on 21 pounds of muscle in just 8 weeks. By now you should understand what your somatotype is through the information provided in the Somanabolic Muscle Maximizer. This is very important for you to determine before you move on. The SWT program is based specifically around your somatotype and the goal of gaining pure lean muscle fast without any fat. The best bodybuilders and fitness models in the world all recognize the need to train specific ways that favor their genetics. This can be referred to as somato-specific weight training. 2 www. TheMuscleMaximizer.com
3 There is not a one size fits all approach to training if you are serious about taking your body to the next level. I m talking about the level that really gets you noticed. Any weight training program that doesn t customize the training based around YOUR somatoype will not maximize your muscle gains because there are so many important variables that are completely ignored. For example, your somatotype will determine exactly; What exercises you should be doing How many sets you need to be doing How many reps you need to do per set How many sets you train to failure If you should train past failure How much rest time in between sets The SWT 9 week program takes care of all of that for you along with more advanced techniques used to break through any muscle building plateau. The SWT program has been developed for intermediate-advanced weight trainers. Beginners can still benefit from this program when you know how to perform all of the basic exercises with proper form. If you are completely new to weight training I do recommend at least 3 months of training with weights and mastering proper form before using this program. It is important that we cover some topics that are keys to packing on the most muscle humanly possible with the SWT program. Key 1- Training to failure? Many people misunderstand and have various definitions of what training to failure is. Let me define it so that you are clear: Training to failure is performing an exercise to the point where you cannot complete another rep using proper form. It is the point where your muscles physiologically fail, NOT when you think you can t complete another rep. When you are performing a training to failure set, you must perform the set with proper form UNTIL your muscles physically fail you. In the SWT program training to failure is strategically and specifically based around what s best for your somatotype. You will be training to failure on these specific sets ONLY. This will make sure all your muscle fibers have been fully stimulated without overdoing it and without risking overtraining. Copyright 2011 Kyle Leon & www. TheMuscleMaximizer.com. All rights are reserved. 3
4 Following this exact program and performing these sets correctly is very important and is vital to gaining muscle. Training to failure on more sets than outlined will have the OPPOSITE effect that you want so DO NOT think you are helping yourself by doing so. Training to failure on less sets that outlined will be shortchanging yourself and result in less muscle growth than you re capable of. Long and short of it is to just follow the program and you ll be all good!! Key 2- Training Past In SWT there will be specific times when you will be required to train past failure. For these sets, you WILL require a spotter that knows what he/she is doing. Training past failure is when you have reached failure and now require a spotter to help you complete 1 more repetition. This spotter must be instructed to NEVER allow the movement of the weight to completely stop. A good spotter will make you work extremely hard, but will always give you just enough help to keep the weight moving slowly towards the finishing position. We do not want you staying stuck for any length of time if possible. Key 3-Growth Growth sets are the sets MOST responsible for pushing your muscle growth forward from one workout to the next. You have the opportunity to take advantage of growth sets every workout in this 9 week program. A true growth set requires more work from the muscle being trained than the previous workout. This is achieved by: Lifting more weight in a training to failure or past failure set for the same reps as the previous workout. Completing more reps in a training to failure or past failure set with the same weight as the previous workout. Doing the same weight and reps in a training to failure or past failure set BUT with a MORE fatigued muscle starting the set than the previous workout. You have to look at these sets as a wonderful opportunity to improve, progress and stimulate new muscle growth each workout! SWT 9 week program has identified these sets for you in the form of a light blue highlight (eg 1 x 8-10). It will be up to you what to do with them. You must be mentally and physically prepared for these sets if you are going to get the most out of them. You must zone out everything around you. While preparing for your set, I recommend putting your head down and closing your eyes for a brief second or two. Tell yourself that this is your chance to make this workout a success. This is your chance to grow. Visualize exactly what you re going to do. Then take a very deep breath in, explode and do it! 4 www. TheMuscleMaximizer.com
5 Key 4- Time Your rest time in between sets will be specifically based on your somatotype for the goal of gaining lean muscle without fat. This is very precise and should be followed as closely as possible. You will notice great differences in rest time between certain somatotypes and less differences between others. Key 5- Free Weights and Machines You will also notice that there is no one size fits all approach to this topic either. Lately you ll hear a lot of people demonizing machines but we can strategically utilize both free weights and machines for maximal muscle growth. Your somatotype will determine how to best take advantage of machine work. Also, you will find we take advantage of machines on pre-fatigued muscles especially in weeks eight and nine to engorge the muscle with as much blood possible which can encourage muscle growth. Find your somatotype below and follow the SWT nine week program exactly for maximal lean muscle growth. By now you should know everything you need to know to get started. Let s get you going! Copyright 2011 Kyle Leon & www. TheMuscleMaximizer.com. All rights are reserved. 5
6 ECTOMORPH WORKOUT PLAN Note on cardio: You will notice there is no cardio required in your 9 week training program. You WILL gain maximum muscle without any fat by following the SMM and the SWT alone. Do no more than 20 minutes of low intensity cardio 3 times per week if you choose to do cardio. Studies have shown minimal amounts of low intensity cardio can be an active form of recovery because it shuttles more oxygen, nutrients, and blood to the muscles. I definitely notice this to be true following a leg training day but that s about it. The decision is yours, but if you choose to add low intensity cardio do not overdo it! Note on abs/core training: Your core training is important, but the concern of this 9 week program is to pack-on as much muscle possible without any fat. Because of this, the SWT s focus is on your weight training regimen. There is not a required abdominal/core training component in this particular 9 week program. That being said, it is recommended that you train your core 2-3 times per week for minutes. The focus of your exercises should be balanced between lower, middle and upper abdomen as well as your obliques. Your success over the next 9 weeks will be directly related to how closely you follow the program below. You will need to do the outlined exercises, sets and reps in order while following the appropriate rest time to achieve maximum results. Lastly, your growth sets have been identified for you in blue below. Dig deep mentally, physically, and push your body to its limits for these sets knowing you are triggering what s needed for new muscle growth. Copyright 2011 Kyle Leon & www. TheMuscleMaximizer.com. All rights are reserved. 6
7 WEEK 1 Day 1 Chest and Biceps x Barbell Bench 1 x 10 2 x mins 1 x sets 4 sets Incline Dumbbell 1 x 10 2 x mins 1 x sets 4 sets press Flat Dumbbell Fly 1 x 10 2 x mins 1 x sets 4 sets E-Z Barbell Curl 1 x 10 2 x mins 1 x sets 4 sets Dumbbell curl 1 x 10 2 x mins 1 x sets 4 sets Day 2 Back and Triceps Lat Pulldown 1 x 10 2 x mins 1 x sets 4 sets Seated Row 1 x 10 2 x mins 1 x sets 4 sets Lying T-Bar Row 1 x 10 2 x mins 1 x sets 4 sets Skull Crushers 1 x 10 2 x mins 1 x sets 4 sets Tricep 1 x 10 2 x mins 1 x sets 4 sets Squats 2 x 10 3 x mins 1 x sets 6 sets Lunges 1 x 10 3 x mins 0 sets 0 sets 4 sets Leg Curls 1 x 10 2 x mins 1 x sets 4 sets Leg Extension 1 x 10 2 x mins 1 x sets 4 sets Calf Raises 1 x 10 2 x mins 1 x sets 4 sets Day 4 Shoulders Military 1 x 10 2 x mins 1 x sets 4 sets Dumbbell Seated Side 1 x 10 2 x mins 1 x sets 4 sets Lateral Raises Standing 1 x 10 2 x mins 1 x sets 4 sets Dumbbell Front Raise Bent-over 1 x 10 2 x mins 1 x sets 4 sets Reverse Flys (Rear Delts) Dumbbell Shrugs 1 x 10 3 x mins 1 x sets 5 sets 7 www. TheMuscleMaximizer.com
8 WEEK 2 Day 1 Chest and Biceps x Flat Dumbbell 1 x 10 2 x mins 1 x sets 4 sets Incline Barbell 1 x 10 2 x mins 1 x sets 4 sets Incline Dumbbell 1 x 10 2 x mins 1 x sets 4 sets Fly Preacher Curl 1 x 10 2 x mins 1 x sets 4 sets Hammer Curl 1 x 10 2 x mins 1 x sets 4 sets Day 2 Back and Triceps Seated Row 1 x 10 2 x mins 1 x sets 4 sets Lat Pulldown 1 x 10 2 x mins 1 x sets 4 sets Single Arm Row 1 x 10 2 x mins 1 x sets 4 sets Tricep 1 x 10 2 x mins 1 x sets 4 sets Skull Crushers 1 x 10 2 x mins 1 x sets 4 sets Squats 2 x 10 3 x mins 1 x sets 6 sets Leg 1 x 10 3 x mins 0 sets 0 sets 4 sets Stiff Legged 1 x 10 3 x mins 0 sets 0 sets 4 sets Deadlift Leg Extension 1 x 10 2 x mins 1 x sets 4 sets Seated Calf Raises 1 x 10 2 x mins 1 x sets 4 sets Day 4 Shoulders Military Barbell 1 x 10 2 x mins 1 x sets 4 sets Standing Side 1 x 10 2 x mins 1 x sets 4 sets Lateral Raises Seated Front 1 x 10 2 x mins 1 x sets 4 sets Raise Rear Delt 1 x 10 2 x mins 1 x sets 4 sets Machine Barbell Shrugs 1 x 10 3 x mins 1 x sets 5 sets Copyright 2011 Kyle Leon & www. TheMuscleMaximizer.com. All rights are reserved. 8
9 WEEK 3 Day 1 Chest and Biceps x Barbell Bench 1 x 10 2 x mins 1 x sets 4 sets Incline Dumbbell 1 x 10 2 x mins 1 x sets 4 sets Flat Dumbbell Fly 1 x 10 2 x mins 1 x sets 4 sets Seated Dumbbell 1 x 10 2 x mins 1 x sets 4 sets Curl Barbell Curl 1 x 10 2 x mins 1 x sets 4 sets Day 2 Back and Triceps Lat Pulldown 1 x 10 2 x mins 1 x sets 4 sets Seated Row 1 x 10 2 x mins 1 x sets 4 sets Underhand Rows 1 x 10 2 x mins 1 x sets 4 sets Skull Crushers 1 x 10 2 x mins 1 x sets 4 sets Tricep Rope 1 x 10 2 x mins 1 x sets 4 sets Squats 2 x 10 3 x mins 1 x sets 6 sets Hack Squat 1 x 10 3 x mins 0 sets 0 sets 4 sets Standing Leg 1 x 10 2 x mins 1 x sets 4 sets Curls Leg Extension 1 x 10 2 x mins 1 x sets 4 sets Standing Calf Raises Day 4 Shoulders 1 x 10 2 x mins 1 x sets 4 sets Bent Lateral 1 x 10 2 x mins 1 x sets 4 sets Raises Military 1 x 10 2 x mins 1 x sets 4 sets Dumbbell Standing 1 x 10 2 x mins 1 x sets 4 sets Dumbbell Front Raise Bent-over 1 x 10 2 x mins 1 x sets 4 sets Reverse Flys (Rear Delts) Dumbbell Shrugs 1 x 10 3 x mins 1 x sets 5 sets 9 www. TheMuscleMaximizer.com
10 WEEK 4 Day 1 Chest and Biceps x Barbell Bench 1 x 10 3 x mins 1 x sets 5 sets Incline Dumbbell 1 x 10 3 x mins 1 x sets 5 sets press Flat Dumbbell Fly 1 x 10 3 x mins 1 x sets 5 sets E-Z Barbell Curl 1 x 10 3 x mins 1 x sets 5 sets Dumbbell curl 1 x 10 3 x mins 1 x sets 5 sets Day 2 Back and Triceps Lat Pulldown 1 x 10 3 x mins 1 x sets 5 sets Seated Row 1 x 10 3 x mins 1 x sets 5 sets Lying T-Bar Row 1 x 10 3 x mins 1 x sets 5 sets Skull Crushers 1 x 10 3 x mins 1 x sets 5 sets Tricep 1 x 10 3 x mins 1 x sets 5 sets Squats 2 x 10 4 x mins 1 x sets 7 sets Lunges 1 x 10 4 x mins 0 sets 0 sets 5 sets Leg Curls 1 x 10 3 x mins 1 x sets 5 sets Leg Extension 1 x 10 2 x mins 1 x sets 4 sets Calf Raises 1 x 10 2 x mins 1 x sets 4 sets Day 4 Shoulders Military 1 x 10 3 x mins 1 x sets 5 sets Dumbbell Seated Side 1 x 10 3 x mins 1 x sets 5 sets Lateral Raises Standing 1 x 10 3 x mins 1 x sets 5 sets Dumbbell Front Raise Bent-over 1 x 10 3 x mins 1 x sets 5 sets Reverse Flys (Rear Delts) Dumbbell Shrugs 1 x 10 3 x mins 1 x sets 5 sets Copyright 2011 Kyle Leon & www. TheMuscleMaximizer.com. All rights are reserved. 10
11 WEEK 5 Day 1 Chest and Biceps x Flat Dumbbell 1 x 10 3 x mins 1 x sets 5 sets Incline Barbell 1 x 10 3 x mins 1 x sets 5 sets Incline Dumbbell 1 x 10 3 x mins 1 x sets 5 sets Fly Preacher Curl 1 x 10 3 x mins 1 x sets 5 sets Hammer Curl 1 x 10 3 x mins 1 x sets 5 sets Day 2 Back and Triceps Seated Row 1 x 10 3 x mins 1 x sets 5 sets Lat Pulldown 1 x 10 3 x mins 1 x sets 5 sets Single Arm Row 1 x 10 3 x mins 1 x sets 5 sets Tricep 1 x 10 3 x mins 1 x sets 5 sets Skull Crushers 1 x 10 3 x mins 1 x sets 5 sets Squats 2 x 10 4 x mins 1 x sets 7 sets Leg 1 x 10 3 x mins 0 sets 0 sets 4 sets Stiff Legged 1 x 10 3 x mins 0 sets 0 sets 4 sets Deadlift Leg Extension 1 x 10 2 x mins 1 x sets 4 sets Seated Calf Raises 1 x 10 2 x mins 1 x sets 4 sets Day 4 Shoulders Military Barbell 1 x 10 3 x mins 1 x sets 5 sets Standing Side 1 x 10 3 x mins 1 x sets 5 sets Lateral Raises Seated Front 1 x 10 3 x mins 1 x sets 5 sets Raise Rear Delt 1 x 10 3 x mins 1 x sets 5 sets Machine Barbell Shrugs 1 x 10 3 x mins 1 x sets 5 sets 11 www. TheMuscleMaximizer.com
12 WEEK 6 Day 1 Chest and Biceps x Barbell Bench 1 x 10 2 x mins 1 x x sets Incline Dumbbell 1 x 10 2 x mins 1 x x sets Flat Dumbbell Fly 1 x 10 2 x mins 1 x x sets Seated Dumbbell 1 x 10 2 x mins 1 x x sets Curl Barbell Curl 1 x 10 2 x mins 1 x x sets Day 2 Back and Triceps Lat Pulldown 1 x 10 2 x mins 1 x x sets Seated Row 1 x 10 2 x mins 1 x x sets Underhand Rows 1 x 10 2 x mins 1 x x sets Skull Crushers 1 x 10 2 x mins 1 x x sets Tricep Rope 1 x 10 2 x mins 1 x x sets Squats 2 x 10 4 x mins 1 x sets 7 sets Hack Squat 1 x 10 3 x mins 0 sets 0 sets 4 sets Standing Leg 1 x 10 2 x mins 1 x sets 4 sets Curls Leg Extension 1 x 10 2 x mins 1 x sets 4 sets Standing Calf Raises Day 4 Shoulders 1 x 10 2 x mins 1 x sets 4 sets Bent Lateral 1 x 10 3 x mins 1 x sets 5 sets Raises Military 1 x 10 2 x mins 1 x x sets Dumbbell Standing 1 x 10 3 x mins 1 x sets 5 sets Dumbbell Front Raise Bent-over 1 x 10 3 x mins 1 x sets 5 sets Reverse Flys (Rear Delts) Dumbbell Shrugs 1 x 10 3 x mins 1 x sets 5 sets Copyright 2011 Kyle Leon & www. TheMuscleMaximizer.com. All rights are reserved. 12
13 WEEK 7 Day 1 Chest and Biceps x Barbell Bench 1 x 10 2 x mins 1 x x sets Incline Dumbbell 1 x 10 2 x mins 1 x x sets press Flat Dumbbell Fly 1 x 10 2 x mins 1 x x sets E-Z Barbell Curl 1 x 10 2 x mins 1 x x sets Dumbbell curl 1 x 10 2 x mins 1 x x sets Day 2 Back and Triceps Lat Pulldown 1 x 10 2 x mins 1 x x sets Seated Row 1 x 10 2 x mins 1 x x sets Lying T-Bar Row 1 x 10 2 x mins 1 x x sets Skull Crushers 1 x 10 2 x mins 1 x x sets Tricep 1 x 10 2 x mins 1 x x sets Squats 2 x 10 4 x mins 1 x sets 7 sets Lunges 1 x 10 3 x mins 0 sets 0 sets 4 sets Leg Curls 1 x 10 3 x mins 1 x sets 5 sets Leg Extension 1 x 10 2 x mins 1 x sets 4 sets Calf Raises 1 x 10 2 x mins 1 x sets 4 sets Day 4 Shoulders Military 1 x 10 2 x mins 1 x x sets Dumbbell Seated Side 1 x 10 3 x mins 1 x sets 5 sets Lateral Raises Standing 1 x 10 3 x mins 1 x sets 5 sets Dumbbell Front Raise Bent-over 1 x 10 3 x mins 1 x sets 5 sets Reverse Flys (Rear Delts) Dumbbell Shrugs 1 x 10 3 x mins 1 x sets 5 sets 13 www. TheMuscleMaximizer.com
14 WEEK 8 Day 1 Chest and Biceps x Flat Dumbbell 1 x 10 3 x mins 0 sets 0 sets 4 sets Incline Barbell 1 x 10 3 x mins 0 sets 0 sets 4 sets Pec Deck * 7 x secs 0 sets 0 sets 7 sets Hammer Curl 1 x 10 3 x mins 0 sets 0 sets 4 sets Preacher Curl * 7 x secs 0 sets 0 sets 7 sets Day 2 Back and Triceps Seated Row 1 x 10 3 x mins 0 sets 0 sets 4 sets Lat Pulldown 1 x 10 3 x mins 0 sets 0 sets 4 sets Lying T-bar Row * 7 x secs 0 sets 0 sets 7 sets Tricep 1 x 10 3 x mins 0 sets 0 sets 4 sets Rope * 7 x secs 0 sets 0 sets 7 sets Squats 2 x 10 4 x mins 0 sets 0 sets 6 sets Stiff Legged 1 x 10 3 x mins 0 sets 0 sets 4 sets Deadlift Leg Extension 1 x 10 3 x mins 0 sets 0 sets 4 sets Seated Calf Raises 1 x 10 3 x mins 0 sets 0 sets 4 sets Leg * 7 x secs 0 sets 0 sets 7 sets Day 4 Shoulders Standing Side 1 x 10 3 x mins 0 sets 0 sets 4 sets Lateral Raises Seated Front 1 x 10 3 x mins 0 sets 0 sets 4 sets Raise Rear Delt 1 x 10 3 x mins 0 sets 0 sets 4 sets Machine Barbell Shrugs 1 x 10 3 x mins 0 sets 0 sets 4 sets Machine Shoulder * 7 x secs 0 sets 0 sets 7 sets * No warmup SET Copyright 2011 Kyle Leon & www. TheMuscleMaximizer.com. All rights are reserved. 14
15 WEEK 9 Day 1 Chest and Biceps x Barbell Bench 1 x 10 3 x mins 0 sets 0 sets 4 sets Incline Dumbbell 1 x 10 3 x mins 0 sets 0 sets 4 sets Pec Deck * 7 x secs 0 sets 0 sets 7 sets Seated Dumbbell Curl Straight-bar cable curl Day 2 Back and Triceps 1 x 10 3 x mins 0 sets 0 sets 4 sets * 7 x secs 0 sets 0 sets 7 sets Lat Pulldown 1 x 10 3 x mins 0 sets 0 sets 4 sets Seated Row 1 x 10 3 x mins 0 sets 0 sets 4 sets Underhand Rows * 7 x secs 0 sets 0 sets 7 sets Skull Crushers 1 x 10 3 x mins 0 sets 0 sets 4 sets Tricep Rope * 7 x secs 0 sets 0 sets 7 sets Squats 2 x 10 4 x mins 0 sets 0 sets 6 sets Standing Leg 1 x 10 3 x mins 0 sets 0 sets 4 sets Curls Leg Extension 1 x 10 3 x mins 0 sets 0 sets 4 sets Standing Calf 1 x 10 3 x mins 0 sets 0 sets 4 sets Raises Hack Squat * 7 x secs 0 sets 0 sets 7 sets Day 4 Shoulders Bent Lateral 1 x 10 3 x mins 0 sets 0 sets 4 sets Raises Standing 1 x 10 3 x mins 0 sets 0 sets 4 sets Dumbbell Front Raise Bent-over 1 x 10 3 x mins 0 sets 0 sets 4 sets Reverse Flys (Rear Delts) Dumbbell Shrugs 1 x 10 3 x mins 0 sets 0 sets 4 sets Machine Shoulder * 7 x secs 0 sets 0 sets 7 sets * No warmup SET 15 www. TheMuscleMaximizer.com
16 MESOMORPH WORKOUT PLAN Notice The following program requires you to perform supersets. If you are familiar with supersets by all means continue on, but if you have not heard of them or need a refresher please read the next couple of paragraphs so you have a full understanding. Supersets Supersets are essentially two exercises performed back to back that commonly target opposing muscle groups, namely one agonist and one antagonist (also known as push and pull) muscle group. Examples of such muscles are the biceps and triceps, hamstrings and quads, and chest and back. Note on cardio: You will notice there is no cardio required in your 9 week training program. You WILL gain maximum muscle without any fat by following the SMM and the SWT alone. Do no more than 20 minutes of low intensity cardio 3 times per week if you choose to do cardio. Studies have shown minimal amounts of low intensity cardio can be an active form of recovery because it shuttles more oxygen, nutrients, and blood to the muscles. I definitely notice this to be true following a leg training day but that s about it. The decision is yours, but if you choose to add low intensity cardio do not overdo it! Note on abs/core training: Your core training is important, but the concern of this 9 week program is to pack-on as much muscle possible without any fat. Because of this, the SWT s focus is on your weight training regimen. There is not a required abdominal/core training component in this particular 9 week program. That being said, it is recommended that you train your core 2-3 times per week for minutes. The focus of your exercises should be balanced between lower, middle and upper abdomen as well as your obliques. Your success over the next 9 weeks will be directly related to how closely you follow the program below. You will need to do the outlined exercises, sets and reps in order while following the appropriate rest time to achieve maximum results. Lastly, your growth sets have been identified for you in blue below. Dig deep mentally, physically, and push your body to its limits for these sets knowing you are triggering what s needed for new muscle growth. Copyright 2011 Kyle Leon & www. TheMuscleMaximizer.com. All rights are reserved. 16
17 WEEK 1 Day 1- Shoulders x Military Dumbbell Seated Side Lateral Raises Standing Dumbbell Front Raise Bent-over Reverse Flys (Rear Delts) Dumbbell Shrugs Day 2- Biceps and Triceps Standing E-Z Curls Seated Dumbbell Hammer Curls E-Z Bar Preacher Curls Overhead Rope Extensions Skull Crushers Close-Grip Squats 2 x 10 3 x mins 1 x sets 6 sets Lunges 1 x 10 3 x mins 0 sets 0 sets 4 sets Leg Curls 1 x 10 2 x mins 1 x sets 4 sets Leg Extension 1 x 10 2 x mins 1 x sets 4 sets Calf Raises 1 x 10 2 x mins 1 x sets 4 sets 17 www. TheMuscleMaximizer.com
18 WEEK 1 (cont) Day 4 - Chest Flat Bench Barbell Incline Dumbbell Flat Bench Dumbbell Flys Incline Dumbbell Flys x Day 5 - Back Lat Pull Down 1 x x min 1 x sets 5 sets Seated Cable 1 x x min 1 x sets 5 sets Row Lying T-Bar Row 1 x x min 1 x sets 5 sets Close Grip Pull Down 1 x x min 1 x sets 5 sets Copyright 2011 Kyle Leon & www. TheMuscleMaximizer.com. All rights are reserved. 18
19 WEEK 2 Day 1- Shoulders x Military Barbell Standing Side Lateral Raises Seated Front Raise Rear Delt Machine Barbell Shrugs Day 2- Biceps and Triceps Straight Bar Curls Standing Dumbbell Curls Reverse Grip E-Z Bar Curls Single Arm Rope Seated Overhead Dumbbell Extensions Reverse Grip Straight Bar Squats 2 x 10 3 x mins 1 x sets 6 sets Leg 1 x 10 3 x mins 0 sets 0 sets 4 sets Stiff Legged 1 x 10 3 x mins 0 sets 0 sets 4 sets Deadlift Leg Extension 1 x 10 2 x mins 1 x sets 4 sets Seated Calf Raises 1 x 10 2 x mins 1 x sets 4 sets 19 www. TheMuscleMaximizer.com
20 WEEK 2 (cont) Day 4 - Chest x Flat Bench Dumbbell Incline Barbell Incline Dumbbell Pec Deck Day 5 - Back Seated Wide Grip 1 x x min 1 x sets 5 sets Row Lat Pull Down 1 x x min 1 x sets 5 sets Underhand Rows 1 x x min 1 x sets 5 sets One-arm Dumbbell Rows 1 x x min 1 x sets 5 sets Copyright 2011 Kyle Leon & www. TheMuscleMaximizer.com. All rights are reserved. 20
21 WEEK 3 Day 1- Shoulders x Bent Lateral Raises Military Dumbbell Standing Dumbbell Front Raise Bent-over Reverse Flys (Rear Delts) Dumbbell Shrugs Day 2- Biceps and Triceps Standing Dumbbell Hammer Curls Standing E-Z Bar Curls Dumbbell Preacher Curls (alternating arms) Straight Bar Skull Crushers Close-Grip Squats 2 x 10 3 x mins 1 x sets 6 sets Hack Squat 1 x 10 3 x mins 0 sets 0 sets 4 sets Standing Leg 1 x 10 2 x mins 1 x sets 4 sets Curls Leg Extension 1 x 10 2 x mins 1 x sets 4 sets Standing Calf Raises 1 x 10 2 x mins 1 x sets 4 sets 21 www. TheMuscleMaximizer.com
22 WEEK 3 (cont) Day 4 - Chest Flat Bench Barbell Incline Barbell Decline Barbell Standing Cable Flys x Day 5 - Back Lat Pulldown 1 x x min 1 x sets 5 sets Seated One-arm 1 x x min 1 x sets 5 sets Cable Rows Wide Grip 1 x x min 1 x sets 5 sets Pulldown Lying T-Bar Row 1 x x min 1 x sets 5 sets Copyright 2011 Kyle Leon & www. TheMuscleMaximizer.com. All rights are reserved. 22
23 WEEK 4 Day 1- Shoulders x Military Dumbbell Seated Side Lateral Raises Standing Dumbbell Front Raise Bent-over Reverse Flys (Rear Delts) Dumbbell Shrugs Day 2- Biceps and Triceps Standing E-Z Curls Seated Dumbbell Hammer Curls E-Z Bar Preacher Curls Overhead Rope Extensions Skull Crushers Close-Grip Squats 2 x 10 4 x mins 1 x sets 7 sets Lunges 1 x 10 3 x mins 0 sets 0 sets 4 sets Leg Curls 1 x 10 2 x mins 1 x sets 4 sets Leg Extension 1 x 10 2 x mins 1 x sets 4 sets Calf Raises 1 x 10 2 x mins 1 x sets 4 sets 23 www. TheMuscleMaximizer.com
24 WEEK 4 (cont) Day 4 - Chest Flat Bench Barbell Incline Dumbbell Flat Bench Dumbbell Flys Incline Dumbbell Flys x Day 5 - Back Lat Pull Down 1 x x min 1 x sets 5 sets Seated Cable 1 x x min 1 x sets 5 sets Row Lying T-Bar Row 1 x x min 1 x sets 5 sets Close Grip Pull Down 1 x x min 1 x sets 5 sets Copyright 2011 Kyle Leon & www. TheMuscleMaximizer.com. All rights are reserved. 24
25 WEEK 5 Day 1- Shoulders x Military Barbell Standing Side Lateral Raises Seated Front Raise Rear Delt Machine Barbell Shrugs Day 2- Biceps and Triceps Straight Bar Curls Standing Dumbell Curls Reverse Grip E-Z Bar Curls Single Arm Rope Seated Overhead Dumbell Extensions Reverse Grip Straight Bar Squats 2 x 10 4 x mins 1 x sets 7 sets Leg 1 x 10 3 x mins 0 sets 0 sets 4 sets Stiff Legged 1 x 10 3 x mins 0 sets 0 sets 4 sets Deadlift Leg Extension 1 x 10 2 x mins 1 x sets 4 sets Seated Calf Raises 1 x 10 2 x mins 1 x sets 4 sets 25 www. TheMuscleMaximizer.com
26 WEEK 5 (cont) Day 4 - Chest x Flat Bench Dumbell Incline Barbell Incline Dumbell Pec Deck Day 5 - Back Seated Wide Grip 1 x x min 1 x sets 5 sets Row Lat Pull Down 1 x x min 1 x sets 5 sets Underhand Rows 1 x x min 1 x sets 5 sets One-arm Dumbell Rows 1 x x min 1 x sets 5 sets Copyright 2011 Kyle Leon & www. TheMuscleMaximizer.com. All rights are reserved. 26
27 WEEK 6 Day 1- Shoulders x Bent Lateral Raises Military 1 x 10 2 x min 1 x x sets Dumbbell Standing Dumbbell Front Raise Bent-over Reverse Flys (Rear Delts) Dumbbell Shrugs Day 2- Biceps and Triceps Standing 1 x 10 2 x min 1 x x sets Dumbbell Hammer Curls Standing E-Z Bar 1 x 10 2 x min 1 x x sets Curls Dumbbell 1 x 10 2 x min 1 x x sets Preacher Curls (alternating arms) Straight Bar 1 x 10 2 x min 1 x x sets Skull Crushers 1 x 10 2 x min 1 x x sets Close-Grip 1 x 10 2 x min 1 x x sets Squats 2 x 10 4 x mins 1 x sets 7 sets Hack Squat 1 x 10 3 x mins 0 sets 0 sets 4 sets Standing Leg 1 x 10 2 x mins 1 x sets 4 sets Curls Leg Extension 1 x 10 2 x mins 1 x sets 4 sets Standing Calf Raises 1 x 10 2 x mins 1 x sets 4 sets 27 www. TheMuscleMaximizer.com
28 WEEK 6 (cont) Day 4 - Chest Flat Bench Barbell Incline Barbell Decline Barbell Standing Cable Flys x 1 x 10 2 x min 1 x x sets 1 x 10 2 x min 1 x x sets 1 x 10 2 x min 1 x x sets Day 5 - Back Lat Pulldown 1 x x min 1 x x sets Seated One-arm 1 x x min 1 x x sets Cable Rows Wide Grip 1 x x min 1 x x sets Pulldown Lying T-Bar Row 1 x x min 1 x x sets Copyright 2011 Kyle Leon & www. TheMuscleMaximizer.com. All rights are reserved. 28
29 WEEK 7 Day 1- Shoulders x Military 1 x 10 2 x min 1 x x sets Dumbbell Seated Side Lateral Raises Standing Dumbbell Front Raise Bent-over Reverse Flys (Rear Delts) Dumbbell Shrugs Day 2- Biceps and Triceps Standing E-Z 1 x 10 2 x min 1 x x sets Curls Seated Dumbbell 1 x 10 2 x min 1 x x sets Hammer Curls E-Z Bar Preacher 1 x 10 2 x min 1 x x sets Curls Overhead Rope 1 x 10 2 x min 1 x x sets Extensions Skull Crushers 1 x 10 2 x min 1 x x sets Close-Grip 1 x 10 2 x min 1 x x sets Squats 2 x 10 4 x mins 1 x sets 7 sets Lunges 1 x 10 3 x mins 0 sets 0 sets 4 sets Leg Curls 1 x 10 2 x mins 1 x sets 4 sets Leg Extension 1 x 10 2 x mins 1 x sets 4 sets Calf Raises 1 x 10 2 x mins 1 x sets 4 sets 29 www. TheMuscleMaximizer.com
30 WEEK 7 (cont) Day 4 - Chest Flat Bench Barbell Incline Dumbbell Flat Bench Dumbbell Flys Incline Dumbbell Flys x 1 x 10 2 x min 1 x x sets Day 5 - Back Lat Pull Down 1 x x min 1 x x sets Seated Cable 1 x x min 1 x x sets Row Lying T-Bar Row 1 x x min 1 x x sets Close Grip Pull Down 1 x x min 1 x x sets Copyright 2011 Kyle Leon & www. TheMuscleMaximizer.com. All rights are reserved. 30
31 WEEK 8 Day 1- Shoulders Standing Side Lateral Raises Seated Front Raise Rear Delt Machine Machine Shoulder x 1 x 10 4 x min 0 sets 0 sets 5 sets 1 x 10 4 x min 0 sets 0 sets 5 sets 1 x 10 4 x min 0 sets 0 sets 5 sets No warmup 7 x secs 0 sets 0 sets 7 sets Day 2- Biceps and Triceps Straight Bar Curls 1 x 10 4 x min 0 sets 0 sets 5 sets Standing Dumbbell Curls Preacher Curl Machine Single Arm Rope Seated Overhead Dumbbell Extensions Close Grip 1 x 10 4 x min 0 sets 0 sets 5 sets No 7 x sec 0 sets 0 sets 7 sets warmup 1 x 10 4 x min 0 sets 0 sets 5 sets 1 x 10 4 x min 0 sets 0 sets 5 sets No warmup 7 x sec 0 sets 0 sets 7 sets Squats 2 x 10 4 x mins 0 sets 0 sets 6 sets Stiff Legged 1 x 10 3 x mins 0 sets 0 sets 4 sets Deadlift Leg Extension 1 x 10 3 x mins 0 sets 0 sets 4 sets Seated Calf Raises 1 x 10 3 x mins 0 sets 0 sets 4 sets Leg No warmup 7 x secs 0 sets 0 sets 7 sets 31 www. TheMuscleMaximizer.com
32 WEEK 8 (cont) Day 4 - Chest Flat Bench Dumbbell Incline Barbell Pec Deck x 1 x 10 5 x min 0 sets 0 sets 6 sets 1 x 10 5 x min 0 sets 0 sets 6 sets No warmup 7 x sec 0 sets 0 sets 7 sets Day 5 - Back Seated Wide Grip 1 x x min 0 sets 0 sets 6 sets Row Lat Pull Down 1 x x min 0 sets 0 sets 6 sets Underhand Rows No Warmup 7 x sec 0 sets 0 sets 7 sets Copyright 2011 Kyle Leon & www. TheMuscleMaximizer.com. All rights are reserved. 32
33 WEEK 9 Day 1- Shoulders x Bent Lateral 1 x 10 4 x min 0 sets 0 sets 5 sets Raises Bent-over 1 x 10 4 x min 0 sets 0 sets 5 sets Reverse Flys (Rear Delts) Dumbbell Shrugs 1 x 10 4 x min 0 sets 0 sets 5 sets Machine Shoulder Day 2- Biceps and Triceps No warmup 7 x secs 0 sets 0 sets 7 sets Standing 1 x 10 4 x min 0 sets 0 sets 5 sets Dumbbell Hammer Curls Standing E-Z Bar 1 x 10 4 x min 0 sets 0 sets 5 sets Curls Straight Bar 1 x 10 4 x min 0 sets 0 sets 5 sets Skull Crushers 1 x 10 4 x min 0 sets 0 sets 5 sets Superset Below Straight Bar Machine Curls Overhead Rope Extensions No warmup No warmup 7 x sec 0 sets 0 sets 7 sets 7 x sec 0 sets 0 sets 7 sets Squats 2 x 10 4 x mins 0 sets 0 sets 6 sets Standing Leg 1 x 10 3 x mins 0 sets 0 sets 4 sets Curls Leg Extension 1 x 10 3 x mins 0 sets 0 sets 4 sets Standing Calf Raises Hack Squat 1 x 10 3 x mins 0 sets 0 sets 4 sets No warmup 7 x secs 0 sets 0 sets 7 sets 33 www. TheMuscleMaximizer.com
34 WEEK 9 (cont) Day 4 - Chest Flat Bench Barbell Incline Barbell Standing Cable Flys x 1 x 10 5 x min 0 sets 0 sets 6 sets 1 x 10 5 x min 0 sets 0 sets 6 sets No warmup 7 x sec 0 sets 0 sets 7 sets Day 5 - Back Lat Pulldown 1 x x min 1 x sets 6 sets Seated Cable Rows Lying T-Bar Row 1 x x min 1 x sets 6 sets No Warmup 7 x sec 0 sets 0 sets 7 sets Copyright 2011 Kyle Leon & www. TheMuscleMaximizer.com. All rights are reserved. 34
35 MESO-ENDOMORPH WORKOUT PLAN Notice The following program requires you to perform supersets. If you are familiar with supersets by all means continue on, but if you have not heard of them or need a refresher please read the next couple of paragraphs so you have a full understanding. Supersets Supersets are essentially two exercises performed back to back that commonly target opposing muscle groups, namely one agonist and one antagonist (also known as push and pull) muscle group. Examples of such muscles are the biceps and triceps, hamstrings and quads, and chest and back. They are also different from normal sets as you don t rest between exercises, whereas you would normally take anywhere from 30 seconds to 2 minutes depending on your somatotype. Note on cardio: As you know by now, Meso-Endomorph somatotypes generally carry higher body fat percentages due to a slower metabolism. Although it is a great somatotype for gaining strength, you really have to be cognoscente of the potential to add unwanted weight in unsightly areas such as the lower abdomen, face and neck. Sticking to the Somanabolic Muscle Maximizer will definitely serve as a great benefit but it is HIGHLY recommended that you have a solid cardiovascular plan along with your Weight Training Program. My studies show that Meso-Endomorphs must commit to 3 sessions per week at minutes of low intensity cardio to ensure that no unwanted body fat is being added. Low intensity cardio is much more beneficial for fat loss than high intensity Note on abs/core training: Your core training is important, but the concern of this 9 week program is to pack-on as much muscle possible without any fat. Because of this, the SWT s focus is on your weight training regimen. There is not a required abdominal/core training component in this particular 9 week program. That being said, it is recommended that you train your core 2-3 times per week for minutes. The focus of your exercises should be balanced between lower, middle and upper abdomen as well as your obliques. 35 www. TheMuscleMaximizer.com
36 Week 1-3 Week 1 3 Push Days, 2 Pull Days (Day 1, 2, 3, 4, 1) Week 2 2 Push Days,3 Pull Days (Day 2, 3, 4, 1, 2) Week 3 3 Push Days, 2 Pull Days (Day 3, 4, 1, 2, 3) Day 1 - Push x Superset #1 Barbell Bench 1 x x sec 0 sets 0 sets 5 sets Tricep pushdown 1 x x sec 0 sets 0 sets 5 sets Superset #2 Military Shoulder 1 x x sec 0 sets 0 sets 5 sets Leg 1 x x sec 0 sets 0 sets 5 sets Superset #3 Squats 1 x x sec 0 sets 0 sets 5 sets Calf Raises 1 x x sec 0 sets 0 sets 5 sets Day 2 - Pull Superset #1 Lat Pulldown 1 x x sec 0 sets 0 sets 5 sets Dumbbell bicep curl 1 x x sec 0 sets 0 sets 5 sets Superset #2 Seated Row 1 x x sec 0 sets 0 sets 5 sets Hamstring Curls 1 x x sec 0 sets 0 sets 5 sets Superset #3 Stiff Legged Deadlifts Shoulder Shrugs (dumbbell) 1 x x sec 0 sets 0 sets 5 sets 1 x x sec 0 sets 0 sets 5 sets Copyright 2011 Kyle Leon & www. TheMuscleMaximizer.com. All rights are reserved. 36
37 Week 1-3 (cont) Week 1 3 Push Days, 2 Pull Days (Day 1, 2, 3, 4, 1) Week 2 2 Push Days,3 Pull Days (Day 2, 3, 4, 1, 2) Week 3 3 Push Days, 2 Pull Days (Day 3, 4, 1, 2, 3) Day 3 - Push Superset #1 Barbell Incline Bench Tricep rope extension x 1 x x sec 0 sets 0 sets 5 sets 1 x x sec 0 sets 0 sets 5 sets Superset #2 Rear Delt 1 x x sec 0 sets 0 sets 5 sets Dumbbell Fly Leg 1 x x sec 0 sets 0 sets 5 sets Superset #3 Pec Deck 1 x x sec 0 sets 0 sets 5 sets Skull Crushers 1 x x sec 0 sets 0 sets 5 sets Day 4 - Pull Superset #1 Lat Pulldown 1 x x sec 0 sets 0 sets 5 sets E-Z Bar Bicep Curl 1 x x sec 0 sets 0 sets 5 sets Superset #2 One Armed 1 x x sec 0 sets 0 sets 5 sets Dumbbell Rows Hamstring Curls 1 x x sec 0 sets 0 sets 5 sets Superset #3 Stiff Legged 1 x x sec 0 sets 0 sets 5 sets Deadlifts Preacher Curls 1 x x sec 0 sets 0 sets 5 sets 37 www. TheMuscleMaximizer.com
38 Week 4-6 Week 4 2 Push Days, 3 Pull Days (Day 4, 1, 2, 3, 4) Week 5 3 Push Days, 2 Pull Days (Day 1, 2, 3, 4, 1) Week 6 2 Push Days, 3 Pull Days (Day 2, 3, 4, 1, 2) Day 1 - Push x Superset #1 Dumbbell Bench 1 x x sec 0 sets 0 sets 6 sets Tricep pushdown 1 x x sec 0 sets 0 sets 6 sets Superset #2 Lateral Shoulder 1 x x sec 0 sets 0 sets 6 sets Raises Leg 1 x x sec 0 sets 0 sets 6 sets Superset #3 Squats 1 x x sec 0 sets 0 sets 6 sets Calf Raises 1 x x sec 0 sets 0 sets 6 sets Day 2 - Pull Superset #1 Close Grip Lat Pulldown Seated Dumbbell Curl 1 x x sec 0 sets 0 sets 6 sets 1 x x sec 0 sets 0 sets 6 sets Superset #2 Wide Grip Seated 1 x x sec 0 sets 0 sets 6 sets Row Hamstring Curls 1 x x sec 0 sets 0 sets 6 sets Superset #3 Stiff Legged Deadlifts Shoulder Shrugs (Barbell) 1 x x sec 0 sets 0 sets 6 sets 1 x x sec 0 sets 0 sets 6 sets Copyright 2011 Kyle Leon & www. TheMuscleMaximizer.com. All rights are reserved. 38
39 Week 4-6 (cont) Week 4 2 Push Days, 3 Pull Days (Day 4, 1, 2, 3, 4) Week 5 3 Push Days, 2 Pull Days (Day 1, 2, 3, 4, 1) Week 6 2 Push Days, 3 Pull Days (Day 2, 3, 4, 1, 2) Day 3 - Push Superset #1 Dumbbell Incline Bench Overhead Rope Extension x 1 x x sec 0 sets 0 sets 6 sets 1 x x sec 0 sets 0 sets 6 sets Superset #2 Rear Delt 1 x x sec 0 sets 0 sets 6 sets Dumbbell Fly Leg 1 x x sec 0 sets 0 sets 6 sets Superset #3 Cable Crossover 1 x x sec 0 sets 0 sets 6 sets Fly Front Delt Raises 1 x x sec 0 sets 0 sets 6 sets Day 4 - Pull Superset #1 Lat Pulldown 1 x x sec 0 sets 0 sets 6 sets E-Z Bar Bicep Curl 1 x x sec 0 sets 0 sets 6 sets Superset #2 Underhand Rows 1 x x sec 0 sets 0 sets 6 sets Hamstring Curls 1 x x sec 0 sets 0 sets 6 sets Superset #3 Stiff Legged 1 x x sec 0 sets 0 sets 6 sets Deadlifts Preacher Curls 1 x x sec 0 sets 0 sets 6 sets 39 www. TheMuscleMaximizer.com
40 Week 7-9 Week 7 3 Push Days, 2 Pull Days (Day 3, 4, 1, 2, 3) Week 8 2 Push Days,3 Pull Days (Day 4, 1, 2, 3, 4) Week 9 3 Push Days, 2 Pull Days (Day 1, 2, 3, 4, 1) Day 1 - Push x Superset #1 Barbell Bench 1 x x sec 1 x sets 6 sets Tricep pushdown 1 x x sec 1 x sets 6 sets Superset #2 Military Shoulder 1 x x sec 1 x sets 6 sets Leg 1 x x sec 0 sets 0 sets 6 sets Superset #3 Squats 1 x x sec 0 sets 0 sets 6 sets Calf Raises 1 x x sec 0 sets 0 sets 6 sets Day 2 - Pull Superset #1 Lat Pulldown 1 x x sec 1 x sets 6 sets Dumbbell bicep curl 1 x x sec 1 x sets 6 sets Superset #2 Seated Row 1 x x sec 1 x sets 6 sets Hamstring Curls 1 x x sec 0 sets 0 sets 6 sets Superset #3 Stiff Legged Deadlifts Shoulder Shrugs (dumbbell) 1 x x sec 0 sets 0 sets 6 sets 1 x x sec 0 sets 0 sets 6 sets Copyright 2011 Kyle Leon & www. TheMuscleMaximizer.com. All rights are reserved. 40
41 Week 7-9 (cont) Week 7 3 Push Days, 2 Pull Days (Day 3, 4, 1, 2, 3) Week 8 2 Push Days,3 Pull Days (Day 4, 1, 2, 3, 4) Week 9 3 Push Days, 2 Pull Days (Day 1, 2, 3, 4, 1) Day 3 - Push Superset #1 Barbell Incline Bench Tricep rope extension x 1 x x sec 1 x sets 6 sets 1 x x sec 1 x sets 6 sets Superset #2 Rear Delt 1 x x sec 1 x sets 6 sets Dumbbell Fly Leg 1 x x sec 0 sets 0 sets 6 sets Superset #3 Pec Deck 1 x x sec 0 sets 0 sets 6 sets Skull Crushers 1 x x sec 0 sets 0 sets 6 sets Day 4 - Pull Superset #1 Lat Pulldown 1 x x sec 1 x sets 6 sets E-Z Bar Bicep Curl 1 x x sec 1 x sets 6 sets Superset #2 One Armed 1 x x sec 1 x sets 6 sets Dumbbell Rows Hamstring Curls 1 x x sec 0 sets 0 sets 6 sets Superset #3 Stiff Legged 1 x x sec 0 sets 0 sets 6 sets Deadlifts Preacher Curls 1 x x sec 1 x sets 6 sets 41 www. TheMuscleMaximizer.com
42 ECTO-MESOMORPH WORKOUT PLAN Note on cardio: You will notice there is no cardio required in your 9 week training program. You WILL gain maximum muscle without any fat by following the SMM and the SWT alone. Do no more than 20 minutes of low intensity cardio 3 times per week if you choose to do cardio. Studies have shown minimal amounts of low intensity cardio can be an active form of recovery because it shuttles more oxygen, nutrients, and blood to the muscles. I definitely notice this to be true following a leg training day but that s about it. The decision is yours, but if you choose to add low intensity cardio do not overdo it! My studies show that Meso-Endomorphs must commit to 3 sessions per week at minutes of low intensity cardio to ensure that no unwanted body fat is being added. Low intensity cardio is much more beneficial for fat loss than high intensity Note on abs/core training: Your core training is important, but the concern of this 9 week program is to pack-on as much muscle possible without any fat. Because of this, the SWT s focus is on your weight training regimen. There is not a required abdominal/core training component in this particular 9 week program. That being said, it is recommended that you train your core 2-3 times per week for minutes. The focus of your exercises should be balanced between lower, middle and upper abdomen as well as your obliques. Your success over the next 9 weeks will be directly related to how closely you follow the program below. You will need to do the outlined exercises, sets and reps in order while following the appropriate rest time to achieve maximum results. Lastly, your growth sets have been identified for you in blue below. Dig deep mentally, physically, and push your body to its limits for these sets knowing you are triggering what s needed for new muscle growth. Copyright 2011 Kyle Leon & www. TheMuscleMaximizer.com. All rights are reserved. 42
43 WEEK 1 Day 1 Chest and Biceps x Barbell Bench 1 x 10 2 x sec 1 x sets 4 sets Incline Dumbbell 1 x 10 2 x sec 1 x sets 4 sets press Flat Dumbbell Fly 1 x 10 2 x sec 1 x sets 4 sets E-Z Barbell Curl 1 x 10 2 x sec 1 x sets 4 sets Dumbbell curl 1 x 10 2 x sec 1 x sets 4 sets Day 2 Back and Triceps Lat Pulldown 1 x 10 2 x sec 1 x sets 4 sets Seated Row 1 x 10 2 x sec 1 x sets 4 sets Lying T-Bar Row 1 x 10 2 x sec 1 x sets 4 sets Skull Crushers 1 x 10 2 x sec 1 x sets 4 sets Tricep 1 x 10 2 x sec 1 x sets 4 sets Squats 2 x 10 3 x mins 1 x sets 6 sets Lunges 1 x 10 3 x sec 0 sets 0 sets 4 sets Leg Curls 1 x 10 2 x sec 1 x sets 4 sets Leg Extension 1 x 10 2 x sec 1 x sets 4 sets Calf Raises 1 x 10 2 x sec 1 x sets 4 sets Day 4 Shoulders Military 1 x 10 2 x sec 1 x sets 4 sets Dumbbell Seated Side 1 x 10 2 x sec 1 x sets 4 sets Lateral Raises Standing 1 x 10 2 x sec 1 x sets 4 sets Dumbbell Front Raise Bent-over 1 x 10 2 x sec 1 x sets 4 sets Reverse Flys (Rear Delts) Dumbbell Shrugs 1 x 10 3 x sec 1 x sets 5 sets 43 www. TheMuscleMaximizer.com
44 WEEK 2 Day 1 Chest and Biceps x Flat Dumbbell 1 x 10 2 x sec 1 x sets 4 sets Incline Barbell 1 x 10 2 x sec 1 x sets 4 sets Incline Dumbbell 1 x 10 2 x sec 1 x sets 4 sets Fly Preacher Curl 1 x 10 2 x sec 1 x sets 4 sets Hammer Curl 1 x 10 2 x sec 1 x sets 4 sets Day 2 Back and Triceps Seated Row 1 x 10 2 x sec 1 x sets 4 sets Lat Pulldown 1 x 10 2 x sec 1 x sets 4 sets Single Arm Row 1 x 10 2 x sec 1 x sets 4 sets Tricep 1 x 10 2 x sec 1 x sets 4 sets Skull Crushers 1 x 10 2 x sec 1 x sets 4 sets Squats 2 x 10 3 x mins 1 x sets 6 sets Leg 1 x 10 3 x sec 0 sets 0 sets 4 sets Stiff Legged 1 x 10 3 x sec 0 sets 0 sets 4 sets Deadlift Leg Extension 1 x 10 2 x sec 1 x sets 4 sets Seated Calf Raises 1 x 10 2 x sec 1 x sets 4 sets Day 4 Shoulders Military Barbell 1 x 10 2 x sec 1 x sets 4 sets Standing Side 1 x 10 2 x sec 1 x sets 4 sets Lateral Raises Seated Front 1 x 10 2 x sec 1 x sets 4 sets Raise Rear Delt 1 x 10 2 x sec 1 x sets 4 sets Machine Barbell Shrugs 1 x 10 3 x sec 1 x sets 5 sets Copyright 2011 Kyle Leon & www. TheMuscleMaximizer.com. All rights are reserved. 44
45 WEEK 3 Day 1 Chest and Biceps x Barbell Bench 1 x 10 2 x sec 1 x sets 4 sets Incline Dumbbell 1 x 10 2 x sec 1 x sets 4 sets Flat Dumbbell Fly 1 x 10 2 x sec 1 x sets 4 sets Seated Dumbbell 1 x 10 2 x sec 1 x sets 4 sets Curl Barbell Curl 1 x 10 2 x sec 1 x sets 4 sets Day 2 Back and Triceps Lat Pulldown 1 x 10 2 x sec 1 x sets 4 sets Seated Row 1 x 10 2 x sec 1 x sets 4 sets Underhand Rows 1 x 10 2 x sec 1 x sets 4 sets Skull Crushers 1 x 10 2 x sec 1 x sets 4 sets Tricep Rope 1 x 10 2 x sec 1 x sets 4 sets Squats 2 x 10 3 x mins 1 x sets 6 sets Hack Squat 1 x 10 3 x sec 0 sets 0 sets 4 sets Standing Leg 1 x 10 2 x sec 1 x sets 4 sets Curls Leg Extension 1 x 10 2 x sec 1 x sets 4 sets Standing Calf Raises Day 4 Shoulders 1 x 10 2 x sec 1 x sets 4 sets Bent Lateral 1 x 10 2 x sec 1 x sets 4 sets Raises Military 1 x 10 2 x sec 1 x sets 4 sets Dumbbell Standing 1 x 10 2 x sec 1 x sets 4 sets Dumbbell Front Raise Bent-over 1 x 10 2 x sec 1 x sets 4 sets Reverse Flys (Rear Delts) Dumbbell Shrugs 1 x 10 3 x sec 1 x sets 5 sets 45 www. TheMuscleMaximizer.com
46 WEEK 4 Day 1 Chest and Biceps x Barbell Bench 1 x 10 3 x sec 1 x sets 5 sets Incline Dumbbell 1 x 10 3 x sec 1 x sets 5 sets press Flat Dumbbell Fly 1 x 10 3 x sec 1 x sets 5 sets E-Z Barbell Curl 1 x 10 3 x sec 1 x sets 5 sets Dumbbell curl 1 x 10 3 x sec 1 x sets 5 sets Day 2 Back and Triceps Lat Pulldown 1 x 10 3 x sec 1 x sets 5 sets Seated Row 1 x 10 3 x sec 1 x sets 5 sets Lying T-Bar Row 1 x 10 3 x sec 1 x sets 5 sets Skull Crushers 1 x 10 3 x sec 1 x sets 5 sets Tricep 1 x 10 3 x sec 1 x sets 5 sets Squats 2 x 10 4 x mins 1 x sets 7 sets Lunges 1 x 10 4 x sec 0 sets 0 sets 5 sets Leg Curls 1 x 10 3 x sec 1 x sets 5 sets Leg Extension 1 x 10 2 x sec 1 x sets 4 sets Calf Raises 1 x 10 2 x sec 1 x sets 4 sets Day 4 Shoulders Military 1 x 10 3 x sec 1 x sets 5 sets Dumbbell Seated Side 1 x 10 3 x sec 1 x sets 5 sets Lateral Raises Standing 1 x 10 3 x sec 1 x sets 5 sets Dumbbell Front Raise Bent-over 1 x 10 3 x sec 1 x sets 5 sets Reverse Flys (Rear Delts) Dumbbell Shrugs 1 x 10 3 x sec 1 x sets 5 sets Copyright 2011 Kyle Leon & www. TheMuscleMaximizer.com. All rights are reserved. 46
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
hello & Welcome! That s not my style. I m about getting you RESULTS and getting
Kyle Leon hello & Welcome! I want to start off by quickly congratulating you for making the decision to take your physique to the next level using the Customized Fat Loss For Men 12 week program. (CFL)
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
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
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?
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.
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,
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
*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
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
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,
ScottAbelFitness.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,
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
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
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
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
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
SUNDAY 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
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)
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
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
Intermediate 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-
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
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
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
The 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
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
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,,
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
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
Fitness101 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
EAGLE STRENGTH EXERCISE MANUAL
EAGLE STRENGTH EXERCISE MANUAL Mr. Vecchio, CSCS, M.Ed., frvecchio@exeter.k12.pa.us BACK EXERCISES CORE LAT PULLDOWN 2 PLANK 7 ISO LATERAL ROW 2 SUPINE TURTLE 7 LOW ROW 2 WEIGHTED RUSSIAN TWIST 7 BENT
HOLIDAY 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
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
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:
PART 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
Build Your Body Program: Phase 1
Build Your Body Program: Phase 1 Hello and welcome to the Build Your Body Program: Phase 1. Please ensure you have read the information below before you get started. This program is 1 of a 3-phase continuous
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,
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,
PROGRESSION 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
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
(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
PART 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
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,
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
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
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
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
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
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
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
Mathias 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
Indigo-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
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;
SET 1 SET 2 SET 3 SET 4 SET5. Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
OPTIMIZE - WEEK 7 DAY 1 LOWER BODY SET 4 SET5 Leg Extensions 20 15 10 8 8 Squat Jumps 20 20 20 20 20 Calf Raises (seated) 20 20 20 20 20 Calf Raise (standing) 20 20 20 20 20 Lying Ham Curls 20 20 20 20
Short- and Long-Term Goals
Short- and Long-Term Goals Consider these steps as you set your goals: Set reasonable goals. Establish short- and long-term goals. Identify a variety of short-term goals. Keep written records. Revise your
6 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
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,
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
Indigo-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
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
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,
"Train with your brain" -Dr. Warren Willey
CHEST - Giant Sets "Train with your brain" -Dr. Warren Willey Method: Giant Sets A giant set usually consists of a number of different exercises, for one particular body part, done in tandem. Set one is
John 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,
Ben 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
4 x 20 of any exercise means: FOUR sets of TWENTY repetitions of the exercise
WORKOUT 2018 All Rights Reserved Created Exclusively for Bombshell Fitness by Shannon Dey SPECIAL INSTRUCTIONS When is noted, do not rest between exercises but rest 20-30 seconds after the is completed.
NOVEMBER 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
Day 1 Upper Body Exercise Sets Reps Rest
Workout Guide Day 1 Upper Body Exercise Sets Reps Rest Chest press 4 15 45secs lat pull down 4 15,12,12,10 45secs Shoulder press 4 12 45secs Barbell Push press 4 15 45secs Bicep curls 4 12 45secs Bike
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.
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
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
HOLIDAY TRIMMINGS WORKOUTS
Carlos s FreeMotion Workout Warm up: 5-10 minutes Machine of your choice FreeMotion: (30 60 second break in between each set) Upper Body Chest: Three sets of 10 Standing single arm alternating chest press
Example Exercises. Connect. Phone:
Example Exercises Connect Phone: 540.413.0000 Email: Website: Facebook: Twitter: GripSling@gmail.com www.gripsling.com www.facebook.com/gripsling @GripSling Instructional workout videos available at www.gripsling.com.
Mathias 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
Hypertrophy 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
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,
Introduction. Face it, you ll probably never single-arm curl a 75 pound dumbbell with strict form for 4 sets of 12.
Introduction Face it, you ll probably never single-arm curl a 75 pound dumbbell with strict form for 4 sets of 12. Lucky for you, though, you won t need to. Look, believing that you re not progressing
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
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
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
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
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
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
6-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
95% 2RM 90% 4RM 80% 75% 10RM 85% 100% 6RM 8RM
MAXIMUM LIFT BASED ON REPETITIONS use this as a guide of which weight to start with, however know that this will apply more to single joint exercises curls, leg extension/curls than compound exercises
Westside 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.
&START&DATE:&& & NAME:&& & HEIGHT:& & WEIGHT:& & 24 DAY CHALLENGE
&START&DATE:&& & NAME:&& & HEIGHT:& & 24 DAY CHALLENGE WEIGHT:& & && &&&&END&DATE:&& & NAME:&& & HEIGHT:& & 24 DAY CHALLENGE WEIGHT:& & && Welcome to the first day of your new fun, fit lifestyle, the first
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
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
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
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
28-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
Your Guide To Muscle Building Training
Your Guide To Muscle Building Training Table Of Contents Introduction... 4 Chapter 1 The Top Workout Mistakes To Avoid... 5 Chapter 2 A Closer Look At Workout Program Options... 7 Chapter 3 Mass Building
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
Incorporating Grip Work into your Current Training Plan
Incorporating Grip Work into your Current Training Plan I wanted to do a short write up here for the guys who are 100% happy with the current training plans that they are on and didn t want to veer too
w e e k s 1-4 The 8-Week Shape and Tone Program
w e e k s 1-4 The 8-Week Shape and Tone Program The 8-Week Shape and Tone Program Welcome to the 8-Week Shaping and Toning Program. If you just completed Four Weeks of Fat Blasting, congrats --- you are
Dave Tate. Strong(er) Workout Phase 2
Dave Tate Strong(er) Workout Phase 2 Strong(er) Phase 2 The Strong(er) Workout Phase 2 Serious training for non-competitive athletes 2 contents Strong(er) Phase 2 4 8 36 85 Strong(er) Intro Phase 2 St