ALPHA MUSCLE ALAIN GONZALEZ

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1 ALPHA MUSCLE ALAIN GONZALEZ

2 COPYRIGHT NOTICE Published By: Muscle Monsters LLC Copyright 2018 All material in this guide is, unless otherwise stated, the property of Alain Gonzalez. Copyright and other intellectual property laws protect these materials. Reproduction or retransmission of the materials, in whole or in part, in any manner, without the prior written consent of the copyright holder, is a violation of copyright law. BDOYWEIGHT MUSCLE ALAIN GONZALEZ 2

3 LEGAL DISCLAIMER All the information presented in Bodyweight Muscle is for educational and resource purposes only. It is not a substitute for or an addition to any advice given to you by your physician or health care provider. Consult your physician before making any changes to your lifestyle, diet, or exercise habits. You are solely responsible for the way information in Bodyweight Muscle is perceived and utilized and so, you do so at your own risk. In no way will Alain Gonzalez or any persons associated with Bodyweight Muscle be held responsible for any injuries or problems that may occur due to the use of this book or the advice contained within. BDOYWEIGHT MUSCLE ALAIN GONZALEZ 3

4 NUMBER 10 FULL BODY AMBUSH MUSCLE GROUP EXERCISE SETS REPS REP TEMPO REST TIME Biceps/Back Chin Ups seconds Triceps/Chest Bench dips seconds Quads One Legged Squats seconds Back Pull Ups seconds Shoulders Handstand Push Ups seconds Chest Decline Push Ups seconds Calves Calf Raises seconds REST 2 MINUTES BETWEEN EACH EXERCISE BDOYWEIGHT MUSCLE ALAIN GONZALEZ 4

5 NUMBER 9 ABSolute 6 PACK EXERCISE SETS REPS REP TEMPO REST TIME Hanging Leg Raises seconds Bicycle Crunches seconds Toe-Touch Crunches seconds Ab Crunches seconds REST 1 MINUTES BETWEEN EACH EXERCISE BDOYWEIGHT MUSCLE ALAIN GONZALEZ 5

6 NUMBER 8 ARMed FORCES MUSCLE GROUP EXERCISE SETS REPS REP TEMPO REST TIME Biceps Chin Ups seconds Biceps Pull ups seconds Triceps Bench Dips seconds Triceps Push Ups seconds REST 1 MINUTES BETWEEN EACH EXERCISE BDOYWEIGHT MUSCLE ALAIN GONZALEZ 6

7 NUMBER 7 FULL BODY AMBUSH: ADVANCED Static Holds: To perform a static hold, contract your muscles at the top of the rep (peak contraction) and hold that position for the length of time specified in the table. When you can no longer stay in that position, slowly let gravity bring you down. Static holds involve only a single rep. MUSCLE GROUP EXERCISE SETS REPS REP TEMPO STATIC HOLD Biceps/Back Chin Ups sec. Hold Triceps/Chest Bench dips sec. Hold Quads One Legged Squats n/a Back Pull Ups n/a Shoulders Handstand Push Ups n/a Chest Decline Push Ups sec. Hold Calves Calf Raises n/a *Static Holds are performed as the last set of each exercise. For example, do your first 3 sets of chin ups first, AND THEN move to the static hold. The static hold will act as the 4th set. REST 2 MINUTES BETWEEN EXERCISES REST 60 SECONDS BETWEEN EACH SET BDOYWEIGHT MUSCLE ALAIN GONZALEZ 7

8 NUMBER 6 THE INCINERATOR How to perform The Incinerator? Like circuit training, take 6 different exercises and list them in an order where muscle groups are separated. Instead of putting a time on each exercise, we will be using a repetition amount (the amount of reps does not have to be the same). Start off by performing the first exercise for the given amount of reps, then transition right into the next exercise. Try to perform every exercise for the given amount of reps as fast as possible (you may or may not have to rest in between exercises). Resting between sets is recommended but not required. The idea here is simply to set a timer on 12 minutes and blast through this routine as many times as possible. The goal every time you perform The Incinerator is to outperform your last performance by finishing more cycles in the same amount of time. # EXERCISE REPS REP TEMPO REST TIME 1 Burpees 10 n/a 15 seconds 2 High Knees 30 n/a 10 seconds 3 Push Ups 25 n/a 15 seconds 4 Jump Squats 15 n/a 15 seconds 5 Mountain Climbers 30 n/a 10 seconds 6 T-Push Ups 10 n/a 10 seconds REST 2 MINUTES BETWEEN EACH EXERCISE BDOYWEIGHT MUSCLE ALAIN GONZALEZ 8

9 NUMBER 5 UPPER-BODY ANNIHILATOR MUSCLE GROUP EXERCISE SETS REPS REP TEMPO REST TIME Back Pull Ups seconds Back/Biceps Chin Ups seconds Shoulders Handstand Push Ups seconds Chest Decline Push Ups seconds Chest/Triceps Bench Dips seconds Chest/ Shoulders Wide Push Ups seconds REST 2 MINUTES BETWEEN EACH EXERCISE BDOYWEIGHT MUSCLE ALAIN GONZALEZ 9

10 NUMBER 4 LOWER-BODY DEMOLITION MUSCLE GROUP EXERCISE SETS REPS REP TEMPO REST TIME Quads One Legged Squats seconds Quads Hindu Squats seconds Hamstrings Walking Lunges seconds Hamstrings Floor back Ham Extensions seconds Calves Calf Raises seconds REST 2 MINUTES BETWEEN EACH EXERCISE BDOYWEIGHT MUSCLE ALAIN GONZALEZ 10

11 NUMBER 3 TOTAL-BODY SCULPTING How to perform Total-Body Sculpting? Like the Fat Incinerator, take 6 different exercises and list them in an order where muscle groups are separated. Instead of putting a time on each exercise, we will be using a repetition amount (the amount of reps does not have to be the same). Start off by performing the first exercise for the given amount of reps, then transition right into the next exercise. Resting between sets is recommended but not required. The idea here is simply this circuit as many times as possible. The goal every time you perform Total-Body Sculpting is to outperform your last performance by finishing more cycles in the same amount of time. # EXERCISE REPS REP TEMPO REST TIME 1 Chin Ups 10 n/a 30 seconds 2 Bench dips 30 n/a 10 seconds 3 Jump Squats 20 n/a 15 seconds 4 T-Push Ups 15 n/a 15 seconds 5 Leg Kickbacks 20 n/a 15 seconds 6 Decline Push Ups 15 n/a 30 seconds BDOYWEIGHT MUSCLE ALAIN GONZALEZ 11

12 NUMBER 2 UPPER-BODY ANNIHILATOR: ADVANCED Static Holds: To perform a static hold, contract your muscles at the top of the rep (peak contraction) and hold that position for the length of time specified in the table. When you can no longer stay in that position, slowly let gravity bring you down. Static holds involve only a single rep. MUSCLE GROUP EXERCISE SETS REPS REP TEMPO STATIC HOLD Back Pull Ups sec. Hold Back/Biceps Chin Ups sec. Hold Shoulders Handstand Push Ups n/a Chest Decline Push Ups n/a Chest/Triceps Bench Dips sec. Hold Chest/ Shoulders Wide Push Ups sec. Hold *Static Holds are performed as the last set of each exercise. For example, do your first 3 sets of chin ups first, AND THEN move to the static hold. The static hold will act as the 4th set. REST 2 MINUTES BETWEEN EACH EXERCISE BDOYWEIGHT MUSCLE ALAIN GONZALEZ 12

13 NUMBER 1 TOTAL-BODY TORTURE Super Set: When you perform a set of a particular exercise, then move on to another one with no rest. MUSCLE GROUP EXERCISE SETS REPS REP TEMPO REST TIME Back/ Chest Pull Ups/ Decline Push Ups 2 10/ / seconds Biceps/ Triceps Chin Ups/ Bench Dips 2 12/ / seconds Shoulders/ Quads Handstand Push Ups/ Squats 2 10/ / seconds Hamstrings/ Calves Walking Lunges/ Calf raises 2 12/ / seconds REST 2 MINUTES BETWEEN EACH EXERCISE BDOYWEIGHT MUSCLE ALAIN GONZALEZ 13

ABOUT THE AUTHOR Alain Gonzalez is a former skinny guy turned

He s a personal trainer, consultant, and has written for some of

His transformation has been featured in articles on websites all

over the world. He is the founder of www.musclemonsters.

to build muscle, get lean, and achieve a physique they never

Over the years, Alain has helped thousands of naturally skinny

14 ABOUT THE AUTHOR Alain Gonzalez is a former skinny guy turned jacked fitness professional. He s a personal trainer, consultant, and has written for some of the most prestigious online fitness magazines. His transformation has been featured in articles on websites all over the internet and has given hope to countless hardgainers all over the world. He is the founder of a free fitness website dedicated to helping guys (and gals) to build muscle, get lean, and achieve a physique they never thought possible. Over the years, Alain has helped thousands of naturally skinny guys to finally move the scale and pack on pounds of rock hard muscle mass, regardless of their genetics, and he hopes to do the same for you. Stay In Touch! BDOYWEIGHT MUSCLE ALAIN GONZALEZ 14

ALPHA MUSCLE ALAIN GONZALEZ

ALPHA MUSCLE ALAIN GONZALEZ LEGAL DISCLAIMER Warning: All the information presented in 21- Day Belly Fat Burn is for educational and resource purposes only. It is not a substitute for or in addition to