Transcription

1

2 LEAN & MEAN 8-Week Physique Transformation Contest SUPPLEMENTATION When it comes to making rapid and significant physique transformations you must first focus on creating a hyper-effective workout program that is geared specifically towards your personal needs and goals. Next in line is turning your attention toward fueling your body with the proper nutrients at every single meal, so that your intense training sessions are adequately supported the highest quality proteins, carbs and fats necessary for recovery and growth. Once these two elements are set firmly in place it is then time to set up a meticulous, intelligently planned and scientifically validated supplement protocol that will complete your program and provide for you the vital edge that will take you from simply adequate to utterly extraordinary! ALLMAX is a brand that is dedicated to providing its customers with the most powerful and dynamic supplements in the industry, which is why I created the Ultimate Physique Transformation stack below just for those dedicated enough to take this 8-week journey along with us. But of course I am not going to simply give you a list of products and send you on your way. Heck no -- I am going to carefully lay out the entire regimen for you so you can take the greatest advantage of our products and make the transformation of a lifetime in just 2 short months. AMINOCORE Workout Days: 1 scoop upon awakening; 1-2 scoops in intra-workout drink. Non-Workout Days: 1 scoop upon awakening. Note: AMINOCORE can also be taken in between meals if feeling hungry or lethargic. CARBION + Workout Days: Utilize properly measured amount as your intra or post workout carb source. Non-Workout Days: Properly measured amount may be used as a carb source at any meal if a whole food carbohydrate is unavailable or inconvenient. CASEIN-FX Workout Days: Utilize properly measured amount as your pre-bedtime protein source. Non-Workout Days: Utilize properly measured amount as your pre-bedtime protein source.

3 CREATINE MONO Workout Days: 1 scoop with meal one. Non-Workout Days: 1 scoop with meal one. CVOL POWDER Workout Days: 1 scoop immediately post workout. Non-Workout Days: N/A DIGESTIVE ENZYMES Workout Days: 1 capsule with each meal. Non-Workout Days: 1 capsule with each meal. HVOL POWDER Workout Days: 1-2 scoops in intra-workout drink. Non-Workout Days: N/A ISOFLEX Workout Days: Utilize properly measured amount as your post-workout protein source. Non-Workout Days: Utilize properly measured amount as your protein source at meal one. Note: Properly measured amount may be used, as a protein source at any meal whole food is unavailable or inconvenient. L-LEUCINE Workout Days: 5-10 grams taken immediately post-workout. Non-Workout Days: N/A OMEGA 3 Workout Days: 1-2 capsules at meals 1, 3 and 5. Non-Workout Days: 1-2 capsules at meals 1, 3 and 5.

4 RAPIDCUTS SHREDDED Workout Days: 1-2 capsules upon awakening. Non-Workout Days: 1-2 capsules upon awakening. IMPACT IGNITER Workout Days: 1 scoop 20 to 30 min. before training (1/2 scoop if you are starting out). Non-Workout Days: N/A VITASTACK Workout Days: One packet taken with meal 1. Non-Workout Days: One packet taken with meal 1. HYDRA DRY Take as indicated on bottle beginning 14 days before you are to take your final transformation photos **Note: The entire above stack will be awarded to the winner of the ALLMAX/COACH BROSER LEAN AND MEAN 8-week Transformation Contest!

5 MONDAY CHEST LEAN & MEAN 8-Week Physique Transformation Contest WEEK 1: POWER Hammer Incline Press /1/X 3-4 min Flat DB Press /1/X 3-4 min Smith Incline Press /1/X 3-4 min DB Pullover /0/X 3 min BICEPS 90 Degree BB Preacher Curl /0/X 3 min Standing EZ Bar Curl /0/X 3 min Standing Concentration Curl FOREARMS /0/X 3 min Incline Seated Alternating DB Hammer Curl Reverse BB or Low Cable Curl ABDOMINALS /1/X 3 min /1/X 3 min Weighted Seated or Lying Crunch Machine Hanging or Supported Straight Leg Raise /0/X 2-3 min 2 MAX REPS 2/1/X 2-3 min

6 TUESDAY QUADS Leg Press /0/X 4 min Squats /0/X 4 min Leg Extension /0/X 3 min Smith Machine Split Squats HAMSTRINGS (PER LEG) 3/0/X 3-4 min Lying Leg Curl /1/X 3 min Seated Single Leg Curl BB or Smith Machine Stiff Leg Deadlift CALVES (PER LEG) 2/1/X 3 min /0/X 4 min Calf Press /1/X 2-3 min Seated Calf Raise /1/X 2-3 min THURSDAY LATS Underhand Grip Seated Cable or Hammer Machine Row CG Pulldown or Weighted Pullup WG BB or Smith Bent Row or Incline Chest Supported Row /1/X 3-4 min /1/X 3-4 min /1/X 4 min One Arm DB Row /1/X 4 min

7 LOWER BACK Partial Rack Deadlift from Just Below Knees ABDOMINALS /1/X 4 min Cable Side Crunch (PER SIDE) High Incline Bent Leg Hip Raise 2/0/X/1 2-3 min /0/X 2-3 min FRIDAY SHOULDERS Seated Arnold DB Press Seated Bent Rear DB Lateral Shoulder Wide Grip BB Upright Row Single Arm Cable Side Lateral TRAPEZIUS /0/X 3-4 min /0/X 3 min /0/X 3-4 min /1/X 3 min BB or Machine Shrug /1/X/1 3 min Single Arm DB Upright Row TRICEPS /1/X 3 min BB or Smith Machine CG Bench Press /0/X 4 min

8 Incline Two Arms Overhead BB or DB Extension CALVES /0/X 3 min Skull Crusher /0/X 3 min Seated Calf Raise /0/X 2-3 min Standing Calf Raise /0/X 2-3 min MONDAY WEEK 2: REP RANGE CHEST 60 Degree Incline DB Press Smith Bench Press to Upper Chest Weighted or Machine Dips Cable Crossover or Pec Deck Flye BICEPS /0/2 2-3 min /0/2 2-3 min /0/1 2-3 min /0/2/1 2 min 90 Degree Side BB Preacher Curl or Prone Incline BB Curl Seated Incline Alternating DB Curl Front Biceps Pose Upper Cable Curl FOREARMS /0/2/1 2 min /1/2 2 min /0/2/1 2 min Reverse BB Curl 2 1 X 7-9, 1 X /0/2 2 min

9 Single Arm DB Wrist Curl ABDOMINALS 2 1 X 13-15, 1 X (PER SIDE) 2/0/1 2 min Cable Crunch /0/X 2-3 min Lying Bent Leg Hip Raise (OR MAX) Lying Side Crunch (PER SIDE/OR MAX) TUESDAY QUADS 2/0/X 2-3 min 1/0/1 2 min Leg Extension /0/2/1 2-3 min BB Squats /0/2 3 min Single Leg Press (PER LEG) Single Leg Extension (PER LEG) HAMSTRINGS 2/0/2 3 min 2/0/1/1 2-3 min Lying Leg Curl /0/2/1 2 min Seated Leg Curl /0/2/1 2 min Straight Leg BB Good Morning /0/1 2-3 min Adduction Machine /0/1/1 2 min CALVES Machine or Smith Standing Calf Raise 2 1 X 7-9, 1 X /1/1 2 min Seated Calf Raise 2 1 X 13-15, 1 X /0/1/1 2 min

10 THURSDAY LATS CG T Bar Row or Face Down on Incline 2 DB Row (palms inward) Underhand Grip Seated Cable Row WG Pulldown or Assisted Pullup Machine Stiff Arm Pulldown or Pullover Machine LOWER BACK /0/2 3 min /0/1/1 3 min /0/2 2-3 min /1/2 2 min Partial Rack Deadlift From Knee Height Weighted Hyperextensions ABDOMINALS 2 1 X 7-9, 1 X /1/1 3 min 2 2 X /0/1/1 2-3 min Weighted Incline Sit Up Hanging or Supported Straight Leg Raise Cable Side Crunch (PER SIDE) /0/2 2 min /0/1 2 min 1/0/1 2 min FRIDAY SHOULDERS Seated DB or Machine Press (palms facing inward) /0/2 3 min

11 Shoulder Width Grip Prone Incline Front BB Raise Standing DB Side Lateral Single Arm Cable Bent Rear Lateral TRAPEZIUS /0/1/1 2 min /0/1 2 min /0/1 2 min CG BB Upright Row 2 1 X 7-9, 1 X /0/2 2-3 min DB Shrug 2 1 X 10, 1 X /0/1/1 2 min TRICEPS Incline 2 Arms Overhead BB or EZ Bar Extension Straight Bar Pushdown Lying Single Arm DB Extension CALVES /1/2 2 min /0/1/1 2 min /0/2 2 min Calf Press 2 1 X 7-9, 1 X /0/1/1 2 min Single Leg Seated Calf Raise 2 2 X (PER LEG) 2/0/1 2 min MONDAY WEEK 3: SHOCK CHEST Superset: Incline DB Press/Flat DB Flye (EACH) 2/0/1 Cardiovascular/ mental recovery (CMR)

12 Dropset: Hammer Incline Press BICEPS Dropset: Cable Crossover 2 7-9, DROP, 4-6 2/0/1 CMR , DROP, 6-8 1/1/1/1 CMR Superset: Seated Incline DB Curl/ Standing BB Curl Dropset: BB or Machine Preacher Curl Superset: Front Double Biceps Pose Upper Cable Curl/ Lying Cable Curl FOREARMS (EACH) 2/0/1 CMR 1 7-9, DROP, 4-6 2/0/1 CMR (EACH) 1/0/1 Superset: Low Cable Reverse Curl Curl/ Seated BB Wrist Curl ABDOMINALS (EACH) 1/0/1 CMR Dropset: Weighted Incline Sit Up Superset: Vertical Supported Straight Leg Raise/Seated Bench Knee Ups TUESDAY QUADS , DROP, MAX REPS (Bodyweight only) 2 MAX REPS ON EACH 2/0/1 CMR 1/0/1 Superset: Leg Extensions/BB Hack Squats (EACH) 2/0/1 CMR

13 Superset: Leg Press/ Leg Extension Dropset: Smith Machine or DB Split Squat HAMSTRINGS (EACH) , DROP, 6-8 (PER LEG) 2/0/1 CMR 2/0/1 CMR Superset: Stiff Leg Deadlift/Seated Leg Curl Dropset: Single Leg Lying Leg Curl CALVES , 7-9 2/0/1 CMR 2 7-9, DROP, 4-6 (PER LEG) 2/0/1 CMR Rest Pause: Calf Press 2 7-9, REST 10s - MAX REPS, REST 20s - MAX REPS Dropset: Seated Calf Raise THURSDAY LATS , DROP, 6-8 1/0/1/1 1/0/1/1 CMR Dropset: Underhand Grip Pulldown to Low Chest Rest Pause: WG BB Bent Row Superset: CG Seated Cable or Hammer Row/BB or DB Pullover 2 7-9, DROP, 4-6 1/0/1/1 CMR 2 7-9, REST 15s - MAX REPS, REST 30s - MAX REPS 1/0/1 CMR / /0/1 CMR

14 LOWER BACK Dropset: Partial Rack or Smith Machine Deadlift from Mid-Shin Height ABDOMINALS 2 7-9, DROP, 4-6 2/0/1 CMR Superset: Incline Bent Leg Hip Raise/Lying Alternating Twisting Crunch Dropset: Seated or Lying Weighted Crunch Machine FRIDAY SHOULDERS / (PER SIDE) 1/0/1 CMR , DROP, /0/1/1 CMR Dropset: Seated Rear Delt Flye Machine Dropset: Standing DB Side Lateral Superset: Seated Machine Shoulder Press/Narrow Grip BB Front Raise TRAPEZIUS , DROP, 6-8 1/0/1/1 CMR , DROP, 6-8 1/0/1 CMR (EACH) 2/0/1 & 1/0/1 CMR Dropset: BB or Smith Shrug Superset: CG EZ Bar or Cable Upright Row/ DB Shrug , DROP, 6-8 1/0/1/1 CMR / /0/1 & 1/0/1/1

15 TRICEPS Dropset: Rope Pushdown Seated Two Arms Overhead DB Extension Superset: Seated Single Arm Lying DB Extension/DB Kickback CALVES , DROP, 6-8 1/0/1/1 CMR 1 7-9, DROP, 4-6 2/0/1 CMR / /0/1 & 1/0/1/1 Dropset: Seated Calf Raise Superset: Standing Calf Raise/Calf Press , DROP, 6-8 1/0/1 CMR (EACH) 1/0/1/1 MONDAY WEEK 4: POWER CHEST Bench Press /0/X 3-4 min Hammer Incline Press /0/X 3-4 min Incline DB Flye /1/X 3 min Weighted Dips /0/X 3 min BICEPS Standing BB Curl /0/X 3 min Seated Alternating DB Curl /1/X 3 min BB Preacher Curl /1/X 3 min

16 FOREARMS Standing Alternating Hammer Curl /1/X 3 min Seated DB Wrist Curl /0/X 2 min ABDOMINALS Weighted Seated or Lying Crunch Machine /0/1 2-3 min Weighted Supported Bent Leg Hip Raise 2 MAX 3/0/1 2-3 min TUESDAY QUADS Squats /0/X 4 min Hack Squats /0/X 4 min Leg Press /0/X 4 min Single Leg Leg Extensions HAMSTRINGS (PER LEG) 3/0/X 3 min Seated Leg Curl /0/X 3 min Partial Rack or Smith Deadlift from Mid Shins /1/X 4 min Leg Lying Leg Curl /0/X 3 min CALVES Calf Press /1/X 2-3 min Seated Calf Raise /1/X 2-3 min

17 THURSDAY LATS WG Weighted Pullup or Pulldown Underhand Grip Seated Cable or Hammer Low Row WG BB or Smith Bent Row /0/X 3 min /0/X 3-4 min /0/X 4 min One Arm DB Row /0/X 4 min LOWER BACK Deadlift /1/X 4 min Partial Rack or Smith Deadlift from Just Below Knees ABDOMINALS /1/X 4 min Cable Crunch /0/1 2-3 min Incline Straight Leg Raise 3 MAX REPS 3/0/1 2-3 min FRIDAY SHOULDERS Seated Rear Delt Flye Machine Just Wider than Shoulder Width Grip BB Upright Row /1/X 3 min /0/X 3-4 min Seated DB Press /0/X 4 min

18 TRAPEZIUS BB or Smith Machine Shrug Single Arm DB Upright Row TRICEPS /0/X/1 3 min /1/X 2 min CG Bench Press /0/X 4 min Incline 2 Arms Overhead DB Extension CALVES /0/X 3 min Skull Crusher /0/X 3 min Seated Calf Raise /0/X/1 2-3 min Standing Machine or Smith Calf Raise /0/X/1 2-3 min MONDAY WEEK 5: REP RANGE CHEST Cable Crossover or Pec Deck Flye /1/2/1 2 min Incline DB Flye /1/2 2 min BB or Smith Incline Press Seated Chest Press Machine or Flat DB Press /1/2 2-3 min /0/2 2-3 min

19 BICEPS Front Double Biceps Pose Upper Cable Curl /0/2/1 2 min EZ Bar Preacher Curl /0/2/1 2 min Standing Alternating DB Curl FOREARMS /1/2/1 2 min Standing Behind Back BB Wrist Curl /0/1/1 2min Reverse BB Curl /1/2/1 2 min ABDOMINALS Lying Bent Leg Hip Raise /1/1/1 2 min Cable Crunch /0/2/1 2 min TUESDAY QUADS Side Plank 1 MAX HOLD (EACH SIDE) N/A 2 min Leg Extension /0/2/1 2-3 min Squats /0/2 3 min Leg Press /0/2 3 min Smith Split Squat (PER LEG) HAMSTRINGS 2/0/2 3 min Adduction Machine /0/2/1 2 min Seated Leg Curl /1/2/1 2-3 min Single Leg Lying Leg Curl (PER LEG) 2/1/2/1 2-3 min

20 CALVES Seated Calf Raise /0/1/1 2 min Standing Calf Raise 3 1 X 13-15, 1 X 10-12, 1 X 7-9 THURSDAY LATS 2/1/1/1 2 min Stiff Arm Pulldown or DB Pullover WG Seated Cable or Machine Row Underhand Grip BB or Smith Bent Row /0/2 2 min /1/2/1 3 min /0/1/0 3 min CG Pulldown /1/2/1 2-3 min LOWER BACK Hyperextensions 2 1 X 16-20, 1 X /1/2/1 2 min Deadlift 2 1 X 10-12, 1 X 7-9 2/1/1 3 min ABDOMINALS Crunch on Ball /1/2/1 2 min Seated Bench Bent Knee Raises Cable Side Crunch (PER SIDE) FRIDAY SHOULDERS /0/2/1 2 min 1/1/1/1 2 min Seated Bent Rear DB Lateral /1/1/1 2 min

21 Standing DB Side Lateral Seated Arnold DB Press Shoulder Width Grip BB Upright Row TRAPEZIUS /0/2/1 2 min /0/2 2-3 min /0/2/1 2-3 min DB Shrug 2 1 X 16-20, 1 X /1/1/1 2-3 min BB or Smith Shrug 2 1 X 10-12, 1 X 7-9 2/0/2/1 2-3 min TRICEPS Reverse Grip Straight Bar Pushdown Incline 2 Arms Overhead EZ Bar Extension /1/2/1 2 min /1/1 2 min V Bar Pushdown /1/1/1 2 min Lying Single Arm DB Extension CALVES /1/2 2 min Calf Press 3 1 X 16-20, 1 X 13-15, 1 X Single Leg Standing Machine or DB Calf Raise MONDAY CHEST 2/1/1/1 2 min /1/2/1 2 min WEEK 6: SHOCK Superset: Flat DB Flye/ Bench Press or Seated Chest Press Machine / 7-9 2/0/1 & 2/0/1 CMR

22 Rest Pause: Smith or BB Incline Press Dropset: Low Cable Crossover BICEPS 2 7-9, REST 15s - MAX REPS, REST 30s - MAX REPS 2/0/1 CMR , DROP, 6-8 2/0/1/1 CMR Superset: Front Double Biceps Pose Upper Cable Curl/Straight Bar Low Cable Curl Rest Pause: BB or EZ Bar Preacher Curl Dropset: Seated Palms Out Incline DB Curl FOREARMS (EACH) 1 7-9, REST 15s - MAX REPS, REST 30s - MAX REPS 2/0/1/1 CMR 2/0/1 CMR , DROP, 6-8 2/1/1/1 CMR Rest Pause: Seated BB Wrist Curl Dropset: Seated Concentration Hammer Curl ABDOMINALS , REST 10s - MAX REPS, REST 20s - MAX REPS 1/0/1/1 CMR 1 7-9, DROP, 4-6 2/0/1/1 CMR Superset: Vertical Supported Bent Leg Hip Raise/Front Plank Dropset: Weighted Incline Sit-up / MAX HOLD 2/0/1 & N/A CMR , DROP, MAX REPS BODYWEIGHT ONLY 2/0/1

23 TUESDAY QUADS Superset: Leg Extension/Walking BB or DB Lunge / (EACH LEG) Rest Pause: Squats 2 7-9, REST 20s - MAX REPS, REST 40s - MAX REPS Dropset: Single Leg Leg Press HAMSTRINGS , DROP, 4-6 (PER LEG) 2/0/1/1 & 1/0/1 CMR 2/0/1 CMR 2/0/1 CMR Superset: Seated Leg Curl/Stiff Leg Dedlift or Good Morning Rest Pause: Lying Leg Curl Dropset: Adduction Machine CALVES / /0/1 & 2/1/1 CMR 1 7-9, REST 15s - MAX REPS, REST 30s - MAX REPS 2/0/1 CMR , DROP, 6-8 2/0/1/1 CMR Rest Pause: Calf Press 2 7-9, REST 10s - MAX REPS, REST 20s - MAX REPS Double Dropset: Seated Calf Raise THURSDAY LATS , DROP, 6-8, DROP, 6-8 1/0/1 CMR 1/0/1 Superset: Underhand Grip BB Bent Row/DB or BB Pullover / /0/1 & 2/0/1 CMR

24 Rest Pause: WG Seated Cable Row 2 7-9, REST 15s - MAX REPS, REST 30s - MAX REPS 2/0/1 CMR Dropset: CG Pulldown 2 7-9, DROP, 4-6 2/1/1 CMR LOWER BACK Rest Pause: Weighted Hyperextension or Back Extension Machine , REST 15s - MAX REPS, REST 30s - MAX REPS 2/0/1/1 CMR Dropset: Deadlift 1 7-9, DROP, 4-6 1/1/1 CMR ABDOMINALS Superset: Lying Straight Leg Raise/ Seated Bent Knee Raises Rest Pause: Cable Crunch FRIDAY SHOULDERS 1 MAX REPS (ON EACH) , REST 10s - MAX REPS, REST 20s - MAX REPS 2/0/1 & 1/0/1 CMR 1/0/1 CMR Superset: Seated DB Press/Seated Hammer Grip Front DB Raise Rest Pause: Seated Rear Delt Flye Machine Dropset: Single Arm Behind Back Cable Side Lateral /0/1 & 1/0/1 CMR , REST 15s - MAX REPS, REST 30s - MAX REPS 2/0/1 CMR 2 7-9, DROP, 4-6 1/0/1/1 CMR

25 TRAPEZIUS Rest Pause: BB or Smith Behind the Back Shrug Dropset: Single Arm DB Upright Row TRICEPS , REST 10s - MAX REPS, REST 20s - MAX REPS 1/0/1/1 CMR 2 7-9, DROP, 4-6 1/0/1 CMR Superset: Reverse Grip Pushdown/ Bench Dips Rest Pause: Skull Crusher Dropset: Seated Single Arm Overhead DB Extension CALVES / MAX REPS 1/0/1/1 & 2/0/1 CMR 1 7-9, REST 15s - MAX REPS, REST 30s - MAX REPS 2/0/1 CMR , DROP, 6-8 2/1/1 CMR Rest Pause: Seated Calf Raise Dropset: Standing Calf Raise MONDAY CHEST 1 7-9, REST 10s - MAX REPS, REST 20s - MAX REPS 1/0/1/1 CMR 2 7-9, DROP, 4-6 1/1/1 CMR WEEK 7: POWER Bench Press /0/X 3-4 min BB or Smith Incline Press /0/X 3-4 min Incline DB Flye /1/X 3 min Weighted Dips or Dips Machine /0/X 3-4 min

26 BICEPS 90 Degree Side BB Preacher Curl /0/X 3 min BB Curl /0/X 3 min Single Arm Low Cable Curl FOREARMS /0/X 3 min Incline Alternating DB Hammer Curl /1/X 3 min Seated BB Wrist Curl /1/X 2 min ABDOMINALS Seated Crunch Machine /0/1/1 2-3 min Weighted Incline Bent Leg Hip Raise /0/1 2-3 min TUESDAY QUADS Squats /0/X 4 min Leg Extension /0/X 3 min Single Leg Angled Leg Press (PER LEG) Smith Split Squat (PER LEG) HAMSTRINGS 2/0/X 2/0/X 4 min 4 min Lying Leg Curl /1/X 3 min Stiff Leg Deadlift /0/X 4 min Single Leg Seated Leg Curl (PER LEG) 3/0/X 3 min

27 CALVES Seated Calf Raise /0/X 2-3 min Single Leg Calf Press (PER LEG) 2/1/X 2-3 min THURSDAY LATS Underhand Grip BB Bent Row WG Pullup or Assisted Pullup Machine CG Seated Cable or Hammer Machine Row /0/X 4 min /1/X 3-4 min /0/X 3-4 min One Arm DB Row /0/X 4 min LOWER BACK Deadlift /1/X 4 min Partial Rack or Smith Deadlift from Knee Height ABDOMINALS /1/X 4 min BB Push Crunch or Cable Crunch Weighted Vertical Supported or Hanging Straight Leg Raise /0/1 2-3 min /0/1 2-3 min

28 FRIDAY SHOULDERS WG BB Upright Row /1/X 3-4 min Seated BB or Smith Military Press Single Arm Cable Bent Rear Lateral TRAPEZIUS /0/X 3-4 min /0/X 3 min BB Shrug /0/1/1 3 min DB or Machine Shrug /1/1 3 min TRICEPS Incline 2 Arms Overhead DB or EZ Bar Extension BB or Smith CG Bench Press /0/X 3 min /0/X 4 min V Bar Pushdown /0/X 3 min CALVES Standing Calf Raise /0/X 2-3 min Seated Calf Raise /0/X 2-3 min MONDAY CHEST WEEK 8: REP RANGE Bench Press /0/2 2-3 min Low Cable Crossover /0/2/1 2 min Hammer Machine Incline Press /0/2 2-3 min

29 BICEPS Flat DB Flye /1/2 2 min Seated 70 Degree Incline Alternating DB Curl Front Double Biceps Pose Upper Cable Curl Standing BB or EZ Bar Curl Single Arm DB or Machine Preacher Curl FOREARMS /1/2 2 min /0/1 2 min /0/2 2 min /0/2 2 min Seated BB Wrist Curl 2 1 X 10-12, 1 X /0/1/1 2 min Low Cable Reverse Curl ABDOMINALS 2 1 X 7-9, 1 X /0/2 2 min Vertical Supported Bent Leg Hip Raise Seated Crunch Machine 2 MAX REPS 2/0/1 2 min /0/1/1 2 min Lying Side Crunch (PER SIDE OR MAX) TUESDAY QUADS 1/0/1 2 min Leg Press /0/2 3 min Leg Extension /0/1 2-3 min Hack Squats (PER LEG) 2/0/2 3 min Smith or DB Split Squats (PER LEG) 2/0/2 3 min

30 HAMSTRINGS Seated Leg Curl /0/2 2 min Adduction Machine /0/1/1 2 min Single Leg Lying Leg Curl Straight Leg BB Good Morning CALVES (PER LEG) 2/0/2 2 min /0/1 2-3 min Calf Press 2 1 X 7-9, 1 X /0/1 2 min Standing Calf Raise 2 1 X 4-6, 1 X /1/1 2 min THURSDAY LATS One Arm DB Row /1/1 3 min DB/BB or Machine Pullover Underhand Grip Pulldown or Weighted Pullup /1/2 2 min /0/2 2 min WG Seated Cable Row /0/1/1 2-3 min LOWER BACK Deadlift 2 1 X 10-12, 1 X 4-6 2/1/1 3 min Hyperextensions or Back Extension Machine ABDOMINALS 2 1 X 16-20, 1 X /0/2 2 min Cable Crunch /0/1 2 min Lying Bent Leg Hip Raise 1-2 MAX REPS 1/0/1 2 min Side Plank 1 MAX HOLD PER SIDE N/A

31 FRIDAY SHOULDERS Alternating Hammer Grip Front DB Raise Seated DB or Machine Side Lateral Single Arm Bent Cable Lateral Single Arm Standing DB Press TRAPEZIUS /0/1 2 min /0/1 2 min /0/1 2 min /0/2 2-3 min BB or Smith Behind Back Shrug Single Arm DB Upright Row TRICEPS 2 1 X 10-12, 1 X /0/1/1 2 min 2 1 X 7-9, 1 X /0/1 2-3 min Bent Overhead Cable V Bar Extension Reverse Grip Straight Bar Pushdown CG BB or Smith Bench Press CALVES Lying 2 Arm 2 DB Extension /0/2 2 min /0/1 2 min /0/2 2 min /0/2 2 min Standing Calf Raise 2 1 X 7-9, 1 X /0/1/1 2 min Seated Calf Raise 2 1 X 4-6, 1 X /1/1 2 min

32 WEEK ONE WEEK TWO WEEK THREE WEEK FOUR WEEK FIVE WEEK SIX WEEK SEVEN WEEK EIGHT LEAN & MEAN 8-Week Physique Transformation Contest TRAINING DAYS CARDIO OFF DAYS 25 mins. Steady State 12 minutes HIIT TRAINING DAYS OFF DAYS 30 mins. Steady State 14 minutes HIIT TRAINING DAYS OFF DAYS 35 mins. Steady State 16 minutes HIIT TRAINING DAYS OFF DAYS 40 mins. Steady State 18 minutes HIIT TRAINING DAYS OFF DAYS 45 mins. Steady State 20 minutes HIIT TRAINING DAYS OFF DAYS 50 mins. Steady State 22 minutes HIIT TRAINING DAYS OFF DAYS 55 mins. Steady State 24 minutes HIIT TRAINING DAYS OFF DAYS 60 mins. Steady State 26 minutes HIIT

33 LEAN & MEAN 8-Week Physique Transformation Contest NUTRITION When looking to make an outstanding physical transformation, especially in such a short period as 8 weeks, the diet will certainly play a vital role. While training sets the anabolic process into motion, it is the food we eat that provide the raw marerials necessary for building muscle tissue. In other words, you may own the land and the tools, but no house can be built without concrete, wood and bricks! As well, no matter how much cardio you decide to do, unless the proper nutritional program is in place, you will continually take two steps forward and back when it comes to melting off body fat. Below I provide you the basic tools you will need to set up a daily menu that is geared towards both muscle growth and fat loss. The very best diet plans do not simply take just calories into consideration, but also percentages of macronutrients (protein, carbs, fats) and their proper timing throughout the day. I suggest you begin this process by taking your bodyweight first thing in the morning and also having a qualified trainer or physician measure your body fat. This gives you a tangible reference as a starting point. Then look in the mirror and study what you see. Take stock of your physique and envision the changes you would like to make, not only in 8 weeks, but in the months beyond. Understand that this is a process, and while amazing things can be accomplished in short periods, you must remain realistic. Not only do we want to see you transform your bodies, but we also want you to feel as good as you look. Health must always remain paramount. Remember, we are not necessarily looking for the best body, but rather the greatest 8-week transformation! You do not have to look like Mr. or Ms. Universe to be #1 in the ALLMAX Universe --- not in THIS contest!

34 WHAT TO EAT Here is a basic list of foods that are excellent when looking to rapidly transform one s physique. It contains some of the highest quality proteins, carbs and fats available, and should make up the bulk of your plan. PROTEINS Chicken Breast Buffalo Fish (sole, tilapia, salmon) Turkey Breast Egg Whites (1 yolk per 4 whites) Protein Powder Lean Red Meat (round, london broil) Low/Non Fat Cottage Cheese ALLMAX Casein-FX Lean Hamburger (at least 93% lean) Tuna fish ALLMAX IsoFlex CARBOHYDRATES Oatmeal Whole Grain Bread Apples Millet Quinoa Pears Cream of Wheat White Rice Cantaloupe Brown Rice White Potato Bananas Yams/Sweet Potato Grits Grapefruit Barley Strawberries ALLMAX CARBION + Rice Cakes Blueberries FIBROUS CARBOHYDRATES (VEGGIES) Broccoli Cauliflower Brussel Sprouts Lettuce Asparagus Green Beans Cabbage HEALTHY FATS (HIGH IN ESSENTIAL FATTY ACIDS) Almonds Natural Peanut Butter Flax Oil Walnuts Natural Almond Butter Fish Oil Peanuts Olive Oil

35 BEVERAGES Water (best option) Calorie Free Diet Soda Black Coffee (sweetener ok) Crystal Light BY THE NUMBERS The diet plans below are based on approximately ten calories per lb of bodyweight, generally a sufficient measure for steady fat loss (and for our purposes, also muscle gain/maintenance). However, in some cases, those with very sedentary jobs, naturally slower metabolisms, and/or because of differences between the hormonal makeup of men and women, a lower calorie diet is needed to facilitate meaningful fat loss. If ten calories per lb of bodyweight is not producing results (at least 1-2 lbs of weight loss per week), a drop to 8 calories per lb may be necessary. CHART 1: Based on 10 calories per lb bodyweight for high-activity/workout days. WEIGHT CALORIES PROTEINS CARBS FATS

36 CHART 2: Based on 10 calories per lb bodyweight for lower activity/non-workout days. WEIGHT CALORIES PROTEINS CARBS FATS PUTTING IT TOGETHER Macronutrient Profile/Menu: 200 lb. Male High-Activity/Workout Day Macronutrient Breakdown: (from approximately 2050 calories) PROTEIN CARBS FATS 1 gram per lb. bodyweight 1 g per lb. bodyweight 0.25 g per lb bodyweight Sample Meal by Meal Macro Breakdown (with food suggestions): MEAL 1: Protein - 40 g (13.3 oz Uncooked Measure) Carbs - 60 g (4 Slices Whole Grain Toast) Fats - 10 g (1.5 tbsp Natural Peanut Butter)

37 MEAL 2: Protein - 40 g (5.7 oz Cooked Chicken Breast) Carbs - 40 g (5.5 oz Cooked Sweet Potato) Fats - 10 g (1/2 tbsp Olive Oil; Three Omega-3 Fish Oil Caps) MEAL 3: (PRE -WORKOUT) Protein - 40 g (6.7 oz Cooked Tilapia) Carbs - 20 g (3 Rice Cakes) Fats - 10 g (21 g Almonds) MEAL 4: (POST-WORKOUT) MEAL 5: Protein - 40 g (50 grams measured on scale ALLWHEY GOLD) Carbs - 80 g (3 scoops CARBION + ) Fats - 10 g (1/2 tbsp Olive Oil; Three Omega-3 Fish Oil Caps) Protein - 40 g (53 grams measured on scale CASEIN-FX) Carbs - 0 g Fats - 10 g (1.5 tbsp Natural Peanut Butter) *Note: You can add vegetables or a salad to any meal above. Low Activity/Non-Workout Day: Macronutrient Breakdown: (from approximately 2050 calories) PROTEIN CARBS FATS 1.5 gram per lb. bodyweight 0.5 g per lb. bodyweight 0.25 g per lb bodyweight Sample Meal by Meal Macro Breakdown (with food suggestions): MEAL 1: Protein - 60 g (75 grams measured on scale ALLWHEY GOLD) Carbs - 40 g (2 oz Uncooked measure Oatmeal) Fats - 10 g (1.5 tbsp Almond Butter)

38 MEAL 2: MEAL 3: MEAL 4: MEAL 5: Protein - 60 g (8.6 oz Cooked Round Steak) Carbs - 20 g (3.3 oz Cooked Brown Rice) Fats - 10 g (1/2 tbsp Olive Oil; Three Omega-3 Fish Oil Caps) Protein - 60 g (8.6 oz Cooked Chicken Breast) Carbs - 20 g (2.8 oz Cooked Sweet Potato) Fats - 10 g (21 grams Peanuts) Protein - 60 g (10 oz Egg Whites Uncooked measure oz Turkey Breast) Carbs - 20 g (10 oz Strawberries) Fats - 10 g (3 oz Avocado uncooked measure) Protein - 60 g (79 grams measured on scale CASEIN-FX) Carbs - 0 g Fats - 10 g (1/2 tbsp Olive Oil; Three Omega-3 Fish Oil Caps) *Note: You can add vegetables or a salad to any meal above.

39 Macronutrient Profile/Menu: 140 lb. Female High-Activity/Workout Day: Macronutrient Breakdown: (from approximately 1435 calories) PROTEIN CARBS FATS 1 gram per lb. bodyweight 1 g per lb. bodyweight 0.25 g per lb bodyweight Sample Meal by Meal Macro Breakdown (with food suggestions): MEAL 1: MEAL 2: Protein - 30 g (10 oz Egg Whites uncooked measure) Carbs - 40 g (10 oz Blueberries) Fats - 7 g (10 g Walnuts) Protein - 30 g (3.8 oz cooked Turkey Breast) Carbs - 30 g (1.7 oz Quinoa uncooked measure) Fats - 7 g (1 tbsp Natural Almond Butter) MEAL 3: (PRE-WORKOUT) Protein - 30 g (5 oz Tuna Fish) Carbs - 20 g (3 Rice Cakes) Fats - 7 g (2 oz Avocado raw measure) MEAL 4: (POST-WORKOUT) MEAL 5: Protein - 25 g (1 scoop ALLWHEY GOLD) Carbs - 50 g (2 scoops CARBION + ) Fats - 7 g (1 tbsp Natural Peanut Butter) Protein - 25 g (1 scoop CASEIN-FX) Carbs - 0 g Fats - 7 g (1/2 tbsp Flax Oil) *Note: You can add vegetables or a salad to any meal above.

40 Low Activity/Non-Workout Day: Macronutrient Breakdown: (from approximately 1435 calories) PROTEIN CARBS FATS 1.5 gram per lb. bodyweight 0.5 g per lb. bodyweight 0.25 g per lb bodyweight Sample Meal by Meal Macro Breakdown (with food suggestions): MEAL 1: MEAL 2: MEAL 3: MEAL 4: MEAL 5: Protein - 45 g (56 g measured on scale ALLWHEY GOLD) Carbs - 30 g (1.5 oz Oatmeal uncooked measure) Fats - 7 g (15 g Almonds) Protein - (6.4 oz Cooked Chicken Breast) Carbs - 20 g (2.8 oz Cooked Sweet Potato) Fats - 7 g (1/2 tbsp Olive Oil) Protein - 40 g (6.7 oz Cooked filet of Sole) Carbs - 20 g (1 and 1/3 slices Whole Grain Bread) Fats - 7 g (1 tbsp Natural Peanut Butter) Protein - 40 g (6.4 oz London Broil) Carbs - 0 g Fats - 7 g (2 oz Avocado raw measure) Protein - 40 g (53 g measured on scale CASEIN-FX) Carbs - 0 g Fats - 7 g (10 g Walnuts) *Note: You can add vegetables or a salad to any meal above.

41 VITAL POINTS You need to purchase a digital food scale and measuring cups/spoons so all foods can be weighed and measured for accurate macronutrient counts. Try to eat a wide variety of foods from the list for better overall amino acid and nutrient intake. Drink 1-2 gallons of fluid per day. Green vegetables are a free food, and do not count toward your carbohydrate intake. Adjust macronutrient profile downward each week as you lose weight. While the plans above suggest 5 daily meals, you have the option of spreading the food out over 6 or even 7 meals if that works better for you.

42