DUP For Gene Expression Training. Jason Maxwell
|
|
- Opal Williamson
- 6 years ago
- Views:
Transcription
1 DUP For Gene Expression Training Jason Maxwell
2 Disclaimer The information presented in this coaching program is only for informational purposes and should not oppose against any medical advice from a licensed medical professional. Listen to your medical professional and you must get your physicians approval before starting an exercise program. This program is designed for healthy individuals 18 years and older, and is meant for educational purposes only. All forms of exercise present risk. Readers should take full responsibility and should not take risks beyond your experience. If you are taking medication, are obese, diabetic, or have any serious illness then you must talk to your physician before starting an exercise and nutrition program, including this one. Jason Maxwell will not assume any liability or be held responsible for any form of injury, personal loss or illness caused by the use of this information. 2
3 Table of Contents JASON MAXWELL 1 DISCLAIMER 2 INTRODUCTION 4 DELOADING 4 THE SCHEDULE 5 SLOW TWITCH PROGRAM 6 DAY 1 6 DAY 2 7 DAY 3 8 DAY 4 9 DAY 5 10 DAY 6 11 MIXED FIBER PROGRAM 12 DAY 1 12 DAY 2 13 DAY 3 14 DAY 4 15 DAY 5 16 DAY 6 17 FAST TWITCH PROGRAM 18 DAY 1 18 DAY 2 19 DAY 3 20 DAY 4 21 DAY 5 22 DAY
4 Introduction There s no way you can deny that Daily Undulating Periodization (DUP) works. But how would you modify it for gene expression training? It s simple, in this short ebook, you ll be given three different DUP plans based on your muscle fiber type. The end result being lots of muscle and strength built. Here s how to succeed. Read through this manual, and pick the program that is appropriate for you (if you are fast twitch dominant, use the Fast Twitch DUP program, if you are slow twitch, use the slow twitch program etc.) Print off the program you will use, and then take it with you to the gym and start using it. On the next page, you ll find the DUP Gene Expression Training Workout Schedule. After that, you ll find the specific programs. If you don t know how to do a given exercise, type it into Youtube and a video will come up. Deloading Week 4 is a deload week. What you will do in this week is repeat week 3, but you will take off 2 sets from every exercise. NOTE: For more info on Gene Expression Training, go here: 4
5 The Schedule Monday Tuesday Wednesday Thursday Friday Saturday Sunday Week 1 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Off Week 2 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Off Week 3 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Off Week 4 (Deload) Deload Day 1 Deload Day 2 Deload Day 3 Deload Day 4 Deload Day 5 Deload Day 6 Off 5
6 Slow Twitch Program Day 1 1A: Incline Dumbbell Bench Press B: Seated Cable Row A: Seated Dumbbell Military Press B: Lat Pulldown : Low Incline Dumbbell Flyes 4: Cable Triceps Pressdown 5: Dumbbell Lateral Raise
7 Day 2 1: Bulgarian Split Squats : Single Leg Deadlift : Leg Extensions : Seated Calf Raises
8 Day 3 1A: Low Incline Dumbbell Bench Press 1B: Chest Supported Dumbbell Row 2A: Standing Dumbbell Military Press B: Lat Pulldown : Close Grip Bench Press : Cable Biceps Curl : Chest Supported Reverse Flyes
9 Day 4 1: Leg Press : Barbell Romanian Deadlift : Leg Curl Machine : Standing Calf Raises
10 Day 5 1A: Barbell Bench Press 1B: Chest Supported Dumbbell Row 2A: Barbell Military Press 2B: Chinup or Lat Pulldown 3: Dumbbell Zottman Curls
11 Day 6 1: Rack Pull : Back or Front Squats : Leg Extensions : Standing Calf Raises
12 Mixed Fiber Program Day 1 1A: Incline Dumbbell Bench Press B: Seated Cable Row A: Seated Dumbbell Military Press B: Lat Pulldown : Low Incline Dumbbell Flyes 4: Cable Triceps Pressdown 5: Dumbbell Lateral Raise
13 Day 2 1: Bulgarian Split Squats : Single Leg Deadlift : Leg Extensions : Seated Calf Raises
14 Day 3 1A: Low Incline Dumbbell Bench Press 1B: Chest Supported Dumbbell Row 2A: Standing Dumbbell Military Press B: Lat Pulldown : Close Grip Bench Press : Cable Biceps Curl : Chest Supported Reverse Flyes
15 Day 4 1: Leg Press : Barbell Romanian Deadlift : Leg Curl Machine : Standing Calf Raises
16 Day 5 1A: Barbell Bench Press 1B: Chest Supported Dumbbell Row 2A: Barbell Military Press 2B: Chinup or Lat Pulldown 3: Dumbbell Zottman Curls
17 Day 6 1: Rack Pull : Back or Front Squats : Leg Extensions : Standing Calf Raises
18 Fast Twitch Program Day 1 1A: Incline Dumbbell Bench Press B: Seated Cable Row A: Seated Dumbbell Military Press B: Lat Pulldown : Low Incline Dumbbell Flyes 4: Cable Triceps Pressdown 5: Dumbbell Lateral Raise
19 Day 2 1: Bulgarian Split Squats : Single Leg Deadlift : Leg Extensions : Seated Calf Raises
20 Day 3 1A: Low Incline Dumbbell Bench Press 1B: Chest Supported Dumbbell Row 2A: Standing Dumbbell Military Press B: Lat Pulldown : Close Grip Bench Press : Cable Biceps Curl : Chest Supported Reverse Flyes
21 Day 4 1: Leg Press : Barbell Romanian Deadlift : Leg Curl Machine : Standing Calf Raises
22 Day 5 1A: Barbell Bench Press 1B: Chest Supported Dumbbell Row 2A: Barbell Military Press 2B: Chinup or Lat Pulldown 3: Dumbbell Zottman Curls
23 Day 6 1: Rack Pull : Back or Front Squats : Leg Extensions : Standing Calf Raises
24 24
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
More informationThe Hardgainer Solution
Get the full book here: Amazon.com - http://scottabelfitness.com/hgs-amazon-com Amazon.ca - http://scottabelfitness.com/hgs-amazon-ca IMPORTANT NOTE: In this PDF you will find seven workouts. That s enough
More informationHYBRID MUSCLE TRAINING. Build Bigger, Stronger Muscle Using Science
HYBRID MUSCLE TRAINING Build Bigger, Stronger Muscle Using Science Hybrid Muscle Training Copyright 2017 by Jason Maxwell All rights reserved. No part of this work may be reproduced or transmitted in any
More 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 informationWEDNESDAY. SATURDAY Back, Biceps, Rear Delts Seated Cable Rows Seconds Pull-Ups (assisted if needed) Seconds REST
WEEK 1-3 DAY MUSCLE GROUP EXERCISE SETS REPS TIME BETWEEN SETS Monday Chest, Shoulders, Triceps Flat Dumbbell Press 10 10 90 Seconds Decline Barbell Press 10 10 90 Seconds Side Dumbbell Lateral Raises
More informationJoe Manganiello Workout Routine
Joe Manganiello Workout Routine Bonus PDF File By: Mike Romaine Copyright Notice No part of this report may be reproduced or transmitted in any form whatsoever, electronic, or mechanical, including photocopying,
More 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 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 informationHere is a six weeks weight program to get you started: Monday Week 1 Week2. Wednesday Week 1 Week2
Here is a six weeks weight program to get you started: Bench Press (4 lifts Max) ½ Squat (4 lifts Max) Incline Press (4 lifts Max) Power Clean (4 lifts Max) Dead Lift (4 lifts Max) MAX LBS 55 % of Max
More informationSkinny to shredded: Workout Routines Skinny to shredded: Workout Routines By: Nicolas Cole
www.nicolascole.com Skinny to shredded: Workout Routines /nicolascole77 @nicolascole77 @nicolascole77 Skinny to shredded: Workout Routines 1 Skinny to shredded: Introduction So you want to get shredded?
More informationTHE 30-WEEK D.T.S TRAINING SYSTEM. Phase 2
THE 30-WEEK D.T.S TRAINING SYSTEM Phase 2 Created by Vince Del Monte 1 of 18 www.vincedelmontefitness.com Week 1: Week 2: Week 3: Week 4: MONDAY: Chest & Back (Tension) MONDAY: Chest & Back (Damage) MONDAY:
More information7 Workouts For Skinny Guys Who Want To Build Muscle. Contents. Introduction Full Body Workout (Beginners) How to use these workouts:...
Contents Introduction... 3 Full Body Workout (Beginners)... 5 How to use these workouts:... 5 Example Week:... 5 Workout 1: Full Body Workout...6 Workout 2: Full Body Workout...6 Workout 3: Full Body Workout...6
More 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 informationThis guide is intended as a reference only, not as a medical manual BY TFIT GYM LLC
This guide is intended as a reference only, not as a medical manual. The information given here is designed to help you make informed decisions about your health. It is not intended as a substitute for
More informationJohn Krasinski Workout Routine
John Krasinski Workout Routine Bonus PDF File By: Mike Romaine Copyright Notice No part of this report may be reproduced or transmitted in any form whatsoever, electronic, or mechanical, including photocopying,
More information5 day workout routine
Workout Overview The following 5 day workout routine is based on a 5 day split. Using this routine, you will train one body part per day for duration of 5 days. This routine will allow you to maximize
More 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 informationArnold Schwarzenegger Workout Routine
Arnold Schwarzenegger Workout Routine Bonus PDF File By: Mike Romaine Copyright Notice No part of this report may be reproduced or transmitted in any form whatsoever, electronic, or mechanical, including
More 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 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 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 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 informationRyan gosling. workout Routine. Bonus PDF File. By: Mike Romaine
Ryan gosling workout Routine Bonus PDF File By: Mike Romaine Copyright Notice No part of this report may be reproduced or transmitted in any form whatsoever, electronic, or mechanical, including photocopying,
More informationUltimate Fat Loss. Guidelines
Ultimate Fat Loss Guidelines This 8 week training program is meant to get you lean in the most efficient possible. Because of this, you ll essentially be doing 6 workouts per week. You can do 3 longer
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 informationPhase 3. Sunday Monday Tuesday Wednesday Thursday Friday Saturday. Day 1 Day 2 Day 3 Recovery Day 4 Day 5
Phase 3 Sunday Monday Tuesday Wednesday Thursday Friday Saturday Day 1 Day 2 Day 3 Recovery Day 4 Day 5 Recovery Day 1 Day 2 Day 3 Recovery Day 4 Day 5 Recovery Day 1 Day 2 Day 3 Recovery Day 4 Day 5 Recovery
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 informationWestside Barbell Training Routine
Westside Barbell Training Routine Westside Barbell Training is a highly productive system of power training that incorporates heavy maximum effort lifting and lighter dynamic effort or speed training.
More informationScottAbelFitness.com 4-Day MET Bodybuilding Program
ScottAbelFitness.com 4-Day MET Bodybuilding Program Rules of Application This is a Hybrid (MET + Hypertrophy) training program. The goal of this program is hypertrophy/physique development and conditioning,
More informationFinding Your 1 Rep Training Max
Finding Your 1 Rep Training Max If you ve never trained using percentages, then you re in for a treat. Never walk into the gym again without knowing exactly how much weight you re going to push (or pull).
More 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 informationTRAINING PROGRAMS THE RETREATER. Created by JC Deen
TRAINING PROGRAMS THE RETREATER Created by JC Deen Disclaimer The information presented herein is in no way intended as medical advice or to serve as a substitute for medical counseling. The information
More informationkj apa Workout Routine
kj apa Workout Routine Bonus PDF File By: Mike Romaine Copyright Notice No part of this report may be reproduced or transmitted in any form whatsoever, electronic, or mechanical, including photocopying,
More informationPost MI40-Xtreme Protocol
Ben Pakulski Presents Post MI40-Xtreme Protocol This is a relatively low volume workout plan, ideal for post-mi40-x - it causes minimal muscle damage and focuses on cell swelling and angles. www.mi40nation.com
More informationMONDAY C MONDAY H E S T- B A C K - A B S START TIME: EXERCISE REPS WEIGHT REST (min.) NOTES/ADJUSTMENTS
C MONDAY H E S T- B A C K - A B S CHEST ACTUAL TIME TIME TRAINING TIPS - CHEST Barbell Bench Press Use a weight you can control. Focus on perfect form. Dumbbell Bench Press Keep your head on the bench
More informationDay Session Component Monday 1 Gym workout 1 Monday (week 1-3) Wednesday 1 Gym workout 2 Wednesday (week 1-3)
Date: Week 1 (9-13 December 2013) Day Session Component Monday 1 Gym workout 1 Monday (week 1-3) Tuesday 1 Speed Endurance 1 and 2 Wednesday 1 Gym workout 2 Wednesday (week 1-3) Thursday 1 Hill Sprints
More informationBODY SYSTEMS TRANSFORMATION CHALLENGE PRIMER PHASE WEEK 1-4 BEGINNER 1
BODY SYSTEMS TRANSFORMATION CHALLENGE PRIMER PHASE WEEK 1-4 BEGINNER 1 MATERIALS You agree that you will not redistribute, copy, amend, or commercially exploit any materials found in this document without
More 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 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 informationFINDING YOUR 1 REP TRAINING MAX
FINDING YOUR 1 REP TRAINING MAX If you ve never trained using percentages, then you re in for a treat. Never walk into the gym again without knowing exactly how much weight you re going to push (or pull).
More informationZac Efron workout routine
Zac Efron workout routine Bonus PDF File By: Mike Romaine Copyright Notice No part of this report may be reproduced or transmitted in any form whatsoever, electronic, or mechanical, including photocopying,
More informationIntroduction (This is preview of the first week only) Program Protocol. The Basic Muscle Gain Program Mesocycle 3 Hypertrophy Phase (3-split)
Introduction (This is preview of the first week only) The Basic Muscle Gain Program is a scientific sound and proven training program spanning over 5 mesocycles for a total of 20 weeks. The first two mesocycles
More 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 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 informationScott adkins workout Routine
Scott adkins workout Routine Bonus PDF File By: Mike Romaine Copyright Notice No part of this report may be reproduced or transmitted in any form whatsoever, electronic, or mechanical, including photocopying,
More informationLean and Strong Workout Plan Page 2 of 13
Disclaimer: The information provided in this workout plan ebook is for general informational purposes only. Any use of this information is at your own risk. You should always consult your doctor before
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 informationBroly. workout Routine. Bonus PDF File. By: Mike Romaine
Broly workout Routine Bonus PDF File By: Mike Romaine Copyright Notice No part of this report may be reproduced or transmitted in any form whatsoever, electronic, or mechanical, including photocopying,
More informationOPERATION TRANSFORMATION FIRST 30
OPERATION TRANSFORMATION FIRST 30 MONDAY Leg Day Circuit 1: 2 sets 90 second rest 1. Dumbbell front lunges 8-12 reps 2. Dumbbell step ups to high knee s 8-12 reps Circuit 2: 2 sets 90 second rest 1. Box
More 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 informationAlexander Skarsgard. workout Routine. Bonus PDF File. By: Mike Romaine
Alexander Skarsgard workout Routine Bonus PDF File By: Mike Romaine Copyright Notice No part of this report may be reproduced or transmitted in any form whatsoever, electronic, or mechanical, including
More informationMISSION INDIA FIT
MISSION INDIA FIT 2 0 1 3 10 WEEKS FAT LOSS PROGRAM Created & Composed by Guru Mann, USA. Our Mission is starting in 2 1/2 months but before that I am giving you a 10 weeks fat loss program, so that way
More informationLEGAL NOTICE. This plan MAY NOT be reproduced in anyway, nor copyright claimed for any part or in whole of the plan or contents.
LEGAL NOTICE The Publisher has strived to be as accurate and complete as possible in the creation of this workout plan, notwithstanding the fact that the Publisher does not warrant or represent at any
More 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 informationE X T R E M E LEG PROGRAM
8 week program Week 1-2 It is important to get your muscles to the right temperature before starting any sort of exercise, as there are many different types of stretches; we are specifically aiming to
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 informationLEGAL NOTICE. This plan MAY NOT be reproduced in anyway, nor copyright claimed for any part or in whole of the plan or contents.
LEGAL NOTICE The Publisher has strived to be as accurate and complete as possible in the creation of this workout plan, notwithstanding the fact that the Publisher does not warrant or represent at any
More informationREAD THIS SECTION THOROUGHLY BEFORE GOING ANY FURTHER!
READ THIS SECTION THOROUGHLY BEFORE GOING ANY FURTHER! PRECAUTIONS You should always consult a physician before starting any fat reduction and training program. If you are unfamiliar with any of the exercises,
More 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 informationMI40-FOUNDATION 21- DAY
MI40-FOUNDATION 21- DAY By Ben Pakulski Honors Kinesiology Degree, CSCS, ACE, MAT 1 LEGAL DISCLAIMER The information presented in this work is by no way intended as medical advice or as a substitute for
More informationSTART HEALTH GET FIT IN LESS 2 WEEK GYM WORKOUT FOR BOTH MEN OR WOMEN
Stephen s Health and Fitness START HEALTH GET FIT IN LESS 2 WEEK GYM WORKOUT FOR BOTH MEN OR WOMEN 1 mins sprint on the treadmill 30 sec walk 1 min - 30 sec sprint 30 sec walk 1 min sprint Before Everyday
More informationShort Cycle Mastery. The Cycle Of Four Workouts. Mark Sherwood. For more information from the author visit:
Short Cycle Mastery The Cycle Of Four s Mark Sherwood For more information from the author visit: http://www.precisionpointtraining.com/ Copyright 2019 by Mark Sherwood Short Cycle Mastery: The Cycle Of
More informationI m so pumped for you to jump right in, but first we need to go over a few key points of the workout portion of this challenge:
WORKOUTS Introduction You carry yourself a little differently when you train. You earned your body, you respect your body, and that kind of confidence sends a strong message on the value of selfworth and
More informationDay 1 Upper Body Workout
WEEK 15 Day 1 Upper Body Workout Level of difficulty Light Medium Hard Super 40 50 mins Exercise Set 1 Rest Set 2 Rest Set 3 Rest Set 4 Rest Bench Press Incline Dumbbell Press Incline Flys Lat Pull Down
More informationLUPITA NYONG O WORKOUT ROUTINE
LUPITA NYONG O WORKOUT ROUTINE Bonus PDF File By: Mike Romaine Copyright Notice No part of this report may be reproduced or transmitted in any form whatsoever, electronic, or mechanical, including photocopying,
More informationEMMY ROSSUM WORKOUT ROUTINE
EMMY ROSSUM 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 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 informationIf you are interested in building a better backside, we need to take care of a few factors which will determine how delectable your derriere is.
Glute Re Shaping Program By Jason Helmes, Anyman Fitness, LLC Thanks for your purchase of our Glute Re Shaping Program. Okay, let s talk booty a bit, shall we? If you are interested in building a better
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 informationWHAT IS THE BODY REVOLUTION?
WHAT IS THE BODY REVOLUTION? The NPL Body Revolution is guideline to help you make healthy lifestyle changes and incorporate exercise and supplementation into your everyday life. The NPL Body Revolution
More informationFrom Zero to in 2.5 years, Throwing Volumes, Specific Implements and Peaking for the Hammer. By John Smith Southern Illinois University
From Zero to 72.50 in 2.5 years, Throwing Volumes, Specific Implements and Peaking for the Hammer. By John Smith Southern Illinois University I am writing this paper in retrospect to the last 8 years of
More informationTHE BEGINNER S GUIDE TO THE GYM. Everything you need to know
THE BEGINNER S GUIDE TO THE GYM Everything you need to know 2 So you re going to start working out - - - - X First off, congratulations! By making this decision you ve made a commitment to improve yourself;
More informationIntermediate Workout Routine
Intermediate Workout Routine Intermediate Workout Routine DAY 1 Dumbell Bench Press CHEST Incline Dumbell Bench Press TRICEPS Dumbell Kickbacks BICEPS DAY DAY -12 Failure Lying Tricep Extension 8-8- 8-
More informationOLD SCHOOL MASS BUILDER
Old School Mass Builder Pre Exhaustion Training OLD SCHOOL MASS BUILDER PRE-EXHAUSTION TRAINING PROTOCOL By Josh Hewett www.teambarbarian.com Old School Mass Builder Pre Exhaustion Training How to force
More informationBoom! Explosive Strength Gains. Mark Sherwood. For more information from the author visit:
Boom! Explosive Strength Gains Mark Sherwood For more information from the author visit: http://www.precisionpointtraining.com/ Copyright 2019 by Mark Sherwood Boom! Explosive Strength Gains By Mark Sherwood
More information28-Day Anabolic Frequency
Copyright Notice Published by: Muscle Monsters LLC Copyright 2015 All material in this guide is, unless otherwise stated, the property of Alain Gonzalez. Copyright and other intellectual property laws
More 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 informationDay 1. Exercise Set 1 Rest Set 2 Rest Set 3 Rest Set 4 Rest. Bench Press. Inclined Dumbbell Press. Leg Curls. Single Leg Step Up (weighted)
1 2 IT S WEEK 8! Week 8 Day 1 Chest & Hamstrings Workout SUMMARY Strength We continue super set strength training for the final week of the challenge. 1 x chest and hamstrings 1 x back and shoulders 1
More informationLecture Notes for PEC 131/132
Lecture Notes for PEC 131/132 Benefits of weight training Increases lean muscle mass, which in turn boosts the body s metabolic rate, which is one of the ways to a leaner body Increases bone mineral density,
More 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 informationWHAT IS THE BODY REVOLUTION?
WHAT IS THE BODY REVOLUTION? The NPL Body Revolution is guideline to help you make healthy lifestyle changes and incorporate exercise and supplementation into your everyday life. The NPL Body Revolution
More informationPrintable Workout Log
Printable Workout Log WEEK 1 - WORKOUT 1: CHEST / BACK (Tricep/Bicep DRTS Set) EXERCISE SETS REPS + TEMPO REST SET/WEIGHT/REPS A1 Flat Barbell Bench Press 5 4-6 3-0-1-0 A2 Overhand Barbell Row 5 4-6 3-0-1-0
More 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 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 informationWHAT IS THE BODY REVOLUTION?
WHAT IS THE BODY REVOLUTION? The NPL Body Revolution is guideline to help you make healthy lifestyle changes and incorporate exercise and supplementation into your everyday life. The NPL Body Revolution
More informationWEIGHT TRAINING program
WEIGHT TRAINING program by: kyle leon Hello and welcome! I want to start off by quickly congratulating you for making the decision to take your physique to the next level using the Somanabolic Weight Training
More information5-Day Body Part Split
5-Day Body Part Split By Scott Tousignant www.metabolicmasterpiece.com Copyright 2010, Scott Tousignant and http://www.metabolicmasterpiece.com Page 1 About The Author Scott Tousignant is an Elite Level
More informationBy Ben Pakulski. Copyright 2011 Ben Pakulski Athletics and BenPakulski.com. 2
21 DAYS TO BIGGER ARMS TRAINING MANUAL By Ben Pakulski Honors Kinesiology Degree, CSCS, ACE, MAT Copyright 2011 Ben Pakulski Athletics and BenPakulski.com www.benpakulski.com 2 Legal Disclaimer The information
More 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 informationEAGLE 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
More informationBen Pakulski's... MI40 Foundation. Legal Disclaimer
Preview Legal Disclaimer The information presented in this work is by no way intended as medical advice or as a substitute for medical counseling. The information should be used in conjunction with the
More informationTraining Program. Booty Lifting & Leg Tightening. WEEK 1: Day 1 Resistance Session. WEEK 1: Day 2 Resistance Session + Cardio
Training Program Booty Lifting & Leg Tightening Warm up: be sure to warm up thoroughly prior to starting. Do 2 rounds of; 20 x squats, 20 x knee ups, 20 x star jumps, 20 x supermans or 5-min cardio. Training
More informationHannah & FITNESS MY FITNESS DIARY
Hannah & FITNESS MY FITNESS DIARY A SNEAKY PREVIEW Welcome to a taster of my upcoming fitness journal... In this preview you ll find a week worth of FREE workouts - all of which are my own, personal workouts.
More informationTable of Contents. Back 3. Chest 7. Arms 10. Abs 16. Legs 19. Shoulders
Table of Contents Exercises Page Back 3 Chest 7 Arms 10 Abs 16 Legs 19 Shoulders 23 www.baseballchartsonline.com 2 BACK EXERCISES Exercise Muscles worked Image Back Exercise #1: Alternating One Arm Back
More informationMUST READ. Thank You,
Thank You, As you know our good buddy, Marc Lobliner is hosting an awesome event for an even more awesome cause. As a Marine Corp Veteran, this charity event is especially impactful to me. Real Weights
More 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 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 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 information95% 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
More information