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 the specified market (designated in the Introduction) in order to progress to achieving their health and fitness goals. The design of the program does not take into account any specific injuries, problems or health limitations that could be onset or aggravated by high intensity physical exertion. The informational content of The Workout is a general health improvement guide and recommendation for a specific target market. It is not to be substituted for professional advice, treatment plans or diagnosis. Nothing in The Workout is, or is intended to be, health or medical advice. All medical questions should be addressed by your own health care professional The Workout provides limited pictorial or visual representations for proper form of exercises; instructional references are provided within The Workout are not original content created by Methods Of A Modern Male LLC. All rights remain reserved by original content creators. Methods Of A Modern Male LLC makes no warranties or representations as to the accuracy, completeness, and usefulness of advice or services presented within The Workout and/or this document. Therefore, Methods Of A Modern Male LLC, and its officers, directors, members, shareholders, employees, agents, and representatives shall not liable for any for any injury, physical or psychological occurring while adhering to the guiding principles presented. The information and program presented in The Workout comes from a number of sources including the personal experiences of staff of Methods Of A Modern Male LLC as well as third party individual who have consented permission to use provided information and materials. You agree and understand that by undertaking or participating in The Workout You specifically are assuming any and all risks associated with The Workout, including without limitation, and physical or mental injury resulting from or related to The Workout. Method Of A Modern Male LLC specifically disclaims any and all warranties and specifically makes no warranties, whether implied or otherwise, regarding The Workout or any product or service related to The Workout. You specifically agree and understand that Methods Of A Modern Male LLC, and its officers, directors, members, shareholders, employees, agents, and representatives shall not be liable for any loss, injury, damage, or otherwise related to, connected with, or resulting from Your undertraining or participation in any aspect of The Workout.

Overview Level two is for the guy who is tired of doing the Wolverine Workout that he found in Men s Health three years ago or the guy who completed Tier #1 and is ready for the next step. You have had experience in the gym but not gotten the results you wanted from the ill-planned, over marketed prefabricated routines widely available. Goal This six week program will have you perfecting movements and developing the functional and aesthetic muscles needed for Tier #3. The program is focused on the continual goal of cutting size and developing lean muscle mass. Level three includes cardio specific exercises as well as specific rest times that need to be followed. These are designed to keep your heart rate elevated, which will maximize calories burnt. The pyramid structure of the next six weeks WILL yield changes as you become stronger and get leaner. MEtHoDs o A F modern MAlE THE WORKOUT // Level II Time Commitment This is a five hour a week commitment. To create a serious exercise regiment with anything less than one hour a day five days a week is impossible. You would not see results. So, in order to suit your schedule, we limited time spent in the gym to around one hour. There should be no excuse as to why you cannot or are not willing to dedicate five hours a week to improving yourself. Equipment At this point it will be necessary to be in the gym four days a week. The Cardio/ Core day can be done outside with slight modifications. If you find yourself trying new exercises as you progress through this program we encourage you to research them and focus on learning the right way to execute the lifts. As this is a light weight/high rep routine, proper form and technique are key to getting results and preventing injury.

TEIR Tw0 ///////////// Breakdown //////// TRAINING SPLITS You will not quite be throwing around the big boy weights in this tier; you will be doing a low weight high rep combination in an inverted pyramid. Day #1 & Day #4 // Chest, Back, Triceps Day #3 // Core, Cardio Day #2 & Day #5 // Legs, Shoulders, Biceps THE INVERTED PYRAMID This means: Week 1 & Week 2 // Week 3 & Week 4 // Week 5 & Week 6 // 3- +5% Weight +5% Weight Week 1 & Week 2 3 x 16 Week 3 & Week 4 3 x 14 Week 5 & Week 6 3/4 x 12 You will use Week 1 and Week 2 as a baseline for weight used, then during Week 3 and Week 4 you will increase weight used by 5% and increase by another 5% during Week 5 and Week 6. FINAL NOTES The program is laid out in this order for a reason. DO NOT SKIP EXERCISES (LEG DAY) OR. Cardio and cool downs are included for your benefit. These exercises are where major caloric burn will take place and they will allow you to recover faster. Legs are your largest muscle group, when you exercise them your testosterone levels will spike maximizing development of other muscle groups. KEEP YOUR WEIGHTS THE SAME THROUGHOUT ALL SETS! You will be pushing hard on the last set, make sure you do not cheat and skip the last few reps. Your biggest gains come from those moments of utter fatigue and borderline failure. Keep track of your weights so you can increase by 5% every two weeks. Sticking to the rest times are as big a part of the program as doing the exercises. If you cheat the program you are cheating yourself.

WEEK one WORKOUT + LOG Day 1 - CHEST, BACK, TRICEPS \\\\\\\\\\\\\\\\\\ Barbell Benchpress Lat Pulldown Incline Barbell Benchpress Seated Row Machine Seated Dumbbell Skullcrushers Cable Rope Tricep Push Down 3 X 20 Day 2 - LEGS, SHOULDERS, BICEPS \\\\\\\\\\\\\\ Barbell Squats Seated Machine Shoulder Press Trap Bar Deadlifts Dumbbell Alternating Front & Lateral Raises Bicep Machine Curls Standing Barbell Bicep Curl Jog // 15 min of light cool down with stretch (total) (total) WEEK ONE NOTES:

Day 3 - ABS, \\\\\\\\\\\\\\\\\\\\\\\\\\\ Reverse Crunches Swiss Ball Crunches Oblique Crunches Flutter Kicks Treadmill Intervals Stationary Bike 3 X 32 (total) // 3 min warm up and cool down // 8 X :30 on, off (4.5/8.0 @ 1.5 grade) // 15 min moderate intensity (95-105 RPM) Day 4 - CHEST, BACK, TRICEPS \\\\\\\\\\\\\\\\\ Machine Flys Reverse Machine Flys Side to Side Push up Wide to Narrow Seated One Arm Lat Pulldown Machine Single Arm Tricep Push Down Single Arm Reverse Grip Push Down Til Failure Superset Alternate Arms Day 5 - LEGS, SHOULDERS, BICEPS \\\\\\\\\\\\\\ Dumbbell Box Step Up Seated Bent Over Back Fly Single Leg Glute Bridge Cable Face Pull Seated Dumbbell Bicep Curl Seated Dumbbell Hammer Curl (total) (total) Stationary Bike // 15 min of light cool down with stretch

WEEK TWO WORKOUT + LOG Day 1 - CHEST, BACK, TRICEPS \\\\\\\\\\\\\\\\\\ Barbell Bench Press Lat Pulldown Barbell Decline Bench Seated Machine Row Seated Dumbbell Skull Crushers Cable Rope Tricep Push Down 3 X 20 Day 2 - LEGS, SHOULDERS, BICEPS \\\\\\\\\\\\\\ Barbell Squats Seated Machine Shoulder Press Trap Bar Deadlifts Dumbbell Alternating Front & Lateral Raises Bicep Machine Curls Standing Barbell Bicep Curl Jog // 15 min of light cool down with stretch WEEK TWO NOTES: (total)

Day 3 - ABS, \\\\\\\\\\\\\\\\\\\\\\\\\\\ Reverse Crunches Swiss Ball Crunches Oblique Crunches Flutter Kicks (18 each side) Treadmill Intervals Stationary Bike 3 X 18 3 X 18 3 X 18 4 X 36 (total) // 3 min warm up and cool down // 8 X on, off (5.0/8.0 @ 1.5 grade) // 15 min moderate intensity (95-105 RPM) Day 4 - CHEST, BACK, TRICEPS \\\\\\\\\\\\\\\\\ Machine Flys Reverse Machine Flys Side to Side Push up Wide to Narrow Seated One Arm Lat Pulldown Machine Single Arm Tricep Push Down Single Arm Reverse Grip Push Down Til Failure Superset Alternate Arms Day 5 - LEGS, SHOULDERS, BICEPS \\\\\\\\\\\\\\ Dumbbell Box Step Up Seated Bent Over Back Fly Single Leg Glute Bridge Cable Face Pull Seated Dumbbell Bicep Curl Seated Dumbbell Hammer Curl (total) (total) Stationary Bike // 15 min of light cool down with stretch

WEEK THREE WORKOUT + LOG Day 1 - CHEST, BACK, TRICEPS \\\\\\\\\\\\\\\\\\ Barbell Bench Press Assisted Pull Ups Dumbbell Incline Bench Seated Cable Row Single Arm Bent Over Cable Kick Back Seated Bench Dips 3 X 10 3 X 20 Day 2 - LEGS, SHOULDERS, BICEPS \\\\\\\\\\\\\\ Leg Press Seated Dumbbell Shoulder Press Dumbbell Romanian Deadlift Closed Grip Upright Row Barbell Preacher Curl Standing Barbell Reverse Grip Curl Jog // 15 min of light cool down with stretch WEEK THREE NOTES: 4 X 14

Day 3 - ABS, \\\\\\\\\\\\\\\\\\\\\\\\\\\ Leg Raises Decline Sit Ups Side Plank (:30 each side) V Ups 4 X :30 Rowing Machine Intervals // 3 min warm up and cool down // 10 X :20 on, :40 off (max effort on / 30 RPM off) Treadmill Jog // 20 min moderate intensity (5.0 speed @ 1.5 grade) Day 4 - CHEST, BACK, TRICEPS \\\\\\\\\\\\\\\\\ Assisted Dips Bent Over One Armed Dumbbell Row Cable Flys Hyperextensions Seated Single Arm Dumbbell Overhead Tricep Extension Single Arm Dumbbell Tricep Kickback 3 X 10 3 X 10 Day 5 - LEGS, SHOULDERS, BICEPS \\\\\\\\\\\\\\ Dumbbell/Barbell Walking Lunge Bus Drivers Lying/Seated Hamstring Curl Dumbbell Scaption (45 degree angle) Standing Barbell Curl Seated Incline Dumbbell Curl (total) Stationary Bike // 15 min of light cool down with stretch

WEEK FOUR WORKOUT + LOG Day 1 - CHEST, BACK, TRICEPS \\\\\\\\\\\\\\\\\\ Barbell Bench Press Assisted Pull Ups Dumbbell Incline Bench Seated Cable Row SA Bent Over Cable Kick Back Seated Bench Dips 3 X 10 3 X 20 Day 2 - LEGS, SHOULDERS, BICEPS \\\\\\\\\\\\\\ Leg Press Seated Dumbbell Shoulder Press Dumbbell Romanian Deadlift Closed Grip Upright Row Barbell Preacher Curl Standing Barbell Reverse Grip Curl Jog // 20 min of light cool down with stretch WEEK FOUR NOTES: 4 X 14

Day 3 - ABS, \\\\\\\\\\\\\\\\\\\\\\\\\\\ Leg Raises Decline Sit Ups Side Plank (:30 each side) V Ups 3 X 18 3 X 18 4 X :40 3 X 18 Jump Rope Intervals // 3 min warm up and cool down // 10 X :20 on, :40 off (max effort on / 30 RPM off) Treadmill Jog // 20 min moderate intensity (5.5 speed & 1.5 grade) Day 4 - CHEST, BACK, TRICEPS \\\\\\\\\\\\\\\\\ Assisted Dips Bent Over One Armed Dumbbell Row Cable Flys Hyperextension Bent Over Cable Kick Back Seated Bench Dips 3 X 10 3 X 10 Day 5 - LEGS, SHOULDERS, BICEPS \\\\\\\\\\\\\\ Dumbbell/Barbell Walking Lunge Bus Drivers Lying/Seated Hamstring Curl Dumbbell Scaption (45 degree angle) Standing Barbell Curl Seated Incline Dumbbell Curl (total) Stationary Bike // 15 min of light cool down with stretch

WEEK FIVE WORKOUT + LOG Day 1 - CHEST, BACK, TRICEPS \\\\\\\\\\\\\\\\\\ Barbell Bench Press Inverted Body Row Barbell Decline Bench Press Upright Barbell Row Body Ups Standing E-Z Bar Overhead Tricep Extension 4 X12 3 X 10 Day 2 - LEGS, SHOULDERS, BICEPS \\\\\\\\\\\\\\ Goblet Squats Standing Barbell Shoulder Press Barbell Romanian Deadlift Straight Arm Cable Pushdown Standing E-Z Bar Cable Curl Standing Hammer Rope Cable Curl Jog // 20 min of light cool down with stretch WEEK FIVE NOTES: 4 X 15 4 X 15

Day 3 - ABS, \\\\\\\\\\\\\\\\\\\\\\\\\\\ Hanging Leg Raises Kneeling Cable Crunch Swiss Ball Oblique Crunch Swiss Ball V Ups Rowing Machine Intervals // 3 min warm up and cool down // 10 X :30 on, :30 off (max effort on / 30 RPM off) Treadmill Jog // 20 min moderate intensity (6.0 speed & 1.5 grade) Day 4 - CHEST, BACK, TRICEPS \\\\\\\\\\\\\\\\\ Incline Dumbbell Fly Bent Over Barbell Rows Feet Elevated Push up Standing Cable Back Flys E-Z Bar Close Grip Bench Press Lying Dumbbell Skull Crusher Sets / Reps 3 X 15 3 X failure Day 5 - LEGS, SHOULDERS, BICEPS \\\\\\\\\\\\\\ Dumbbell/Barbell Platform Lunge (3 in step up) Dumbbell Shrug Swiss Ball Hamstring Curls Single Arm Straight Arm Cable Raises Standing E-Z Bar Reverse Grip Cable Curl Standing Single Arm Cable Curl (total) Stationary Bike // 15 min of light cool down with stretch Altern.

WEEK SIX WORKOUT + LOG Day 1 - CHEST, BACK, TRICEPS \\\\\\\\\\\\\\\\\\ Barbell Bench Press Inverted Body Row Barbell Decline Bench Press Upright Barbell Row Body Ups Standing E-Z Bar Overhead Tricep Extension 4 X12 3 X 10 Day 2 - LEGS, SHOULDERS, BICEPS \\\\\\\\\\\\\\ Goblet Squats Standing Barbell Shoulder Press Barbell Romanian Deadlift Straight Arm Cable Pushdown Standing E-Z Bar Cable Curl Standing Hammer Rope Cable Curl Jog // 20 min of light cool down with stretch WEEK SIX NOTES: 4 X 15 4 X 15

Day 3 - ABS, \\\\\\\\\\\\\\\\\\\\\\\\\\\ Hanging Leg Raises Kneeling Cable Crunch Swiss Ball Oblique Crunch Swiss Ball V Ups 3 X 18 3 X 18 Jump Rope Intervals // 10 X :30 on, :30 off Treadmill Jog // 20 min moderate intensity (6.0 speed & 1.5 grade) Day 4 - CHEST, BACK, TRICEPS \\\\\\\\\\\\\\\\\ Incline Dumbbell Fly Bent Over Barbell Rows Feet Elevated Push up Standing Cable Back Flys E-Z Bar Close Grip Bench Press Lying Dumbbell Skull Crusher 3 X 15 3 X failure 4 X 15 Day 5 - LEGS, SHOULDERS, BICEPS \\\\\\\\\\\\\\ Dumbbell/Barbell Platform Lunge (3 in step up) Dumbbell Shrug Swiss Ball Hamstring Curls Single Arm Straight Arm Cable Raises Standing E-Z Bar Reverse Grip Cable Curl Standing Single Arm Cable Curl 4 X 15 4 X 15 Stationary Bike // 20 min of light cool down with stretch Altern.