Optimum Anabolics - The Workout

7/31/2019 Optimum Anabolics - The Workout

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WWW. GROW MUSCLE NOW .COM 2004 CQC International, LLC

Notice

The information presented is not intended for the treatment or prevention ofdisease, nor as a substitute for medical treatment, nor as an alternative tomedical advice.

This publication is presented for information purposes only. Neither grow-muscle-now.com nor CQC International, LLC assume any liability for theinformation contained herein. The Information contained herein reflects only theopinion of the author and is in no way to be considered required practice.Specific medical advice should be obtained from a licensed legal healthpractitioner. Consult your physician before you begin any diet, exercise, ortraining program.

The contents of this publication are fully protected by copyright law. Any otherposting or distribution without written consent from the author will be a violation ofcopyright law and violators will be prosecuted.


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Introduction

Well, here we are again. Hopefully youve completely reviewed the entireOPTIMUM ANABOLICS PROGRAM and youre ready to dig your heels in andstart putting on some MAJOR MUSCLE!

If youve already read the entire manual and understand how ALL of the8 ANABOLIC FACTORS and HYPER-ADAPTIVE CYCLING are combined todrive your bodys super-growth hormones through the roof, then youre at theRIGHT PLACE!

But if youve decided to skip ahead to this BONUS PROGRAM, in hopes youwere going to find a magic exercise routine, then you just fell into the sameTRAP that most other bodybuilders fall intothinking that muscle is made

SOLELY from the work you do in the GYM!

SORRY TO DISAPPOINT YOU!

While the workout Ive provided in this bonus program will give you EXACTLYthe right stimuli for targeting your muscles for growth, AND allow you to choosethe MOST EFFECTIVE exercises custom-tailored to your needs and wants, ANDprovide you with a STEP-BY-STEP plan for getting the most from the OPTIMUMANABOLICS PROGRAM, its going to take far more than the best workout in theworld to move you toward your goal of packing on slabs ofROCK HARDMUSCLE!

If you havent read every word of the previous material, then you need to cartyour ass right on back to PAGE 1 of the OPTIMUM ANABOLICS PROGRAMand dig in!

Dont take this lightly guys.

Most likely, youve purchased this manual because you werefrustrated with the LACK of results from your current training

program.

Youll be frustrated with THIS ONE as well if you dont FIRST learnhow all of the growth factors are combined into one complete ASS-KICKING program!

A Word From The Muscle Nerd


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For the rest of you

LETS GET STARTED!

As I discussed in the OPTIMUM ANABOLICS PROGRAM, most bodybuildersare currently trying to grunt their way out of the undertow ofCHRONICOVERTRAINING patterns.

If youre currently one of these people, starting the workout portion of thisprogram will just put you DEEPER into the dreaded CATABOLIC ZONE!

As I directed you earlier, If youve already been busting your ass in the gym forover 2 months, training 3-4 days or more per week

TAKE A WEEK OFF!

You need to give your body a good break before you can effectively programyour body for growth using the first 3-week PROGRESSIVE LOAD PHASE!

If youre relatively NEW to bodybuilding, or its been a WHILE since youve beenin the gym, its time to simply introduce your body to the elevated stress loads itllbe handling.

If you think you can just jump right into the workout program from acold start youll only be setting yourself up for a potential MAJORINJURY!

Your body needs a little time to effectively prepare your muscles,joints and ligaments for the heavier stuff thats coming up.

Now just a couple of thoughts to get you on the right track



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Whether youre beginning with the pre-program workout or, if youre moreexperienced, going right to the OPTIMUM ANABOLIICS WORKOUT, do NOT betempted to do MORE than the prescribed number ofSETS, REPETITIONS, or

EXERCISES during ANY of the workout phases!

Each days workload is SPECIFICALLY DESIGNED to support the HYPER-ADAPTATION process.

If youre in yourPROGRESSIVE LOAD PHASE and dont feel like you gotenough of a workout from the 3 sets that were prescribed, DONT decide to doANOTHER SET!

Remember that youre actually PROGRAMMING your body to expectCONTINUED increases in workloads in order to force a HYPER-ADAPTIVE

response.

Likewise, if youre into yourHYPER-ADAPTIVE CYCLE and going 2 - 3 REPSSHORT of failure seems a little odd to you, DONT take it upon yourself todecide that MUSCULAR EXHAUSTION is the ONLY way to go and knock outthat extra rep!

Bottom line? Youll fall FAR SHORT of your goals if you STRAY from the masterplanTRUST ME!

On the following pages youll find 4 TOOLS to get you on your way

1. Another peek at a 24-week example of the OPTIMUM ANABOLICSPROGRAMS HYPER-ADAPTIVE CYCLING process;

2. A CHECKLIST for getting started;

3. An INSTRUCTIONAL GUIDE for using this workout log; and

4. The OPTIMUM ANABOLICS EXERCISE TABLES, FORM NOTES, andWORKOUT LOG


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=

Hyper-Adaptive Cycling Overview(24-Week Sample) L

EGEND

=

Week1

Week2

Week3

Week4

Week5

Week6

Week7

Week8

Week9

Week10

Week11

Week12

Week13

Week14

Week15

Week16

Week17

Week18

Week19

Progressive

Load(Workout)

High ProteinDiet

Hyper-Adaptive

Cycle(Workout)

High ProteinDiet

Progressive

Load(Workout)

Low ProteinDiet

Hyper-Adaptive

Cycle(Workout)

Hyper-AdaptiveCycle Diet

Progressive

Load(Workout)

High ProteinDiet

Hyper-Adaptive

Cycle(Workout)

Low ProteinDiet

P

Hy


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OPTIMUM ANABOLICS PROGRAM CHECKLIST

EquipmentCheck

Have read and understand complete OPTIMUM ANABOLICS ebook

3-ring binderfor Daily Workout Log Sheets

Sports watch for timing rest periods and workout length

The Optimum Anabolics Workout Exercise Tables and DailyWorkout Log Sheets printed out and inserted in 3-ring binder

PhysicalPreparation

If youve been following an intense exercise regimen for over 2 months,take a week off in order to be fully prepared for the first PROGRESSIVELOAD phase.

If youre new to bodybuilding or if its been longer than 6 WEEKS sinceyouve worked out, take the next 2 weeks and complete the following5-day/week PRE-PROGRAM WORKOUT to get your muscles primed forthe first PROGRESSIVE LOAD phase

2-Week Pre-Program Workout

Complete Days 1 5 in Week 1 and Days 6 10 in Week 2

Perform 4 sets of12 reps for each exercise

Rest 1 minute between exercises and 2 minutes between supersets

Dont worry about lifting heavy or going to muscular exhaustion. Its MUCH moreimportant to focus on super strict form and prepare your body for the work ahead.

Day 1 Day 2 Day 3 Day 4 Day 5

Shoulders

(1 superset)

1 exercise fromTable 1 with 1

exercise fromTable 3

Arms/Abs

(2 supersets)



then

1 exercise fromTable 9 with 1exercise from

Table 10

Legs

(1 superset)



Back

(1 superset)



Chest/Abs

(2 supersets)



then

1 exercise fromTable 9 with 1exercise from

Table 10

Day 6 Day 7 Day 8 Day 9 Day 10

Shoulders

(1 superset)

1 exercise fromTable 2 with

1 exercise fromTable 4

Arms/Abs

(2 supersets)



then



Legs

(1 superset)



Back

(1 superset)



Chest/Abs

(2 supersets)



then




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Using the optimum anabolics programworkout log

Day 1 / Week 1Workout: Progressive LoaDiet: High ProteiBodypart: Shoulder

Tip of the Day: Remember that FORM is MUCHmore important than the weight youre lifting. Dont beafraid to drop the amount you normally lift in order toensure proper technique!

RepsExercise Set Weight

Target Actual

RestPeriods

Front Lateral Raise 1 25 12 11

2 25 10 10Table

1

3 20 8 9

Arnold Press 1 40 12 14

2 45 10 10Superset1

Table3

3 45 8 8Rear Cable Lateral 1 30 12 12

2 30 10 10Table

2

3 30 8 7

Cross Cable Raise 1 20 12 14

2 30 10 9Superset2

Table4

3 20 8 7

Dumbbell Shrugs 1 45 12 12

2 45 10 10Table

2

3 45 8 8

Barbell Military Press 1 95 12 13

2 95 10 10Superset3

Table3

3 95 8 8

1minutebetweenexercises

2minutesbetweensupersets

Notes:

Daily workout infoTells what day/week/phase ofworkout and

diet youre in as wellas which bodypart isbeing targeted.

Tip of the DayGreat ideas andreminders to helpyou get the mostfrom the OPTIMUM

ANABOLICSPROGRAM.

Exercise TableRefer to the ExerciseTables provided at thebeginning of theworkout log andchoose only 1exercise for the

prescribed sets; Writethe chosen exercise inthe Exercise columnto the right.

WeightChoose a weightwhich will allow youto perform thetarget number ofrepetitions using

strict form and fullrange of motion.

Rest PeriodsDictates theamount of rest totake in betweeneach exercise andbetween eachsuperset (Keep

your sports watchhandy!); Changeseach week to varyprogram stressloads.

Target/Actual RepsTarget is what youreaiming for; Actual iswhere you record thenumber of reps youwere capable of lifting

with the weight youchose. This will helpyou adjust the weightyou use to meet yourtarget reps.

NotesJust some extra spaceto jot down anyrevelations duringyour workout. (e.g. -exercise form

considerations, notesfor next workout; thatcute blondesnumber)


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Ok, lets get into the nuts and bolts of your program...

This next page is the beginning of your workout log. Use theTABLES provided to choose ONEEXERCISE to slip into eachworkout based upon the TABLE NUMBER listed next to each set inyour daily workout log.

Then follow the prescribed REST PERIODS in between each exerciseand between each superset. The following example will help youunderstand how to interpret each days program

Need and example?

Lets seereferring to the first superset forDAY 1/WEEK 1, this iswhat it would look like if you chose the FRONT DUMBBELL RAISEand the ARNOLD PRESS from the tables you had to choose from.Follow along

Front Dumbbell Raise12 reps then rest 1 minuteArnold Press12 reps then rest 2 minutes



Then its on to Superset 2 with the same rest cycle using newexercises from the tables noted. Just follow the tables STEP-BY-STEP and you CANT go wrong!

Well, the rest is up to you! Work HARD, stay COMMITTED, andenjoy yourNEW BODY!



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Table 1 Table 2

Front Dumbbell Lateral Raise Rear Dumbbell Lateral Raise

Lying Cable Pullover Rear Cable Lateral Raise

Internal Dumbbell Rotation Dip Bar Shrug

Dumbbell Shrug

Table 3 Table 4Arnold Press Side Dumbbell Lateral Raise

Twisting Dumbbell Military Press Cross Cable Lateral Raise

Barbell Military Press

Table 5 Table 6

Dumbbell Concentration Curl Twisting Dumbbell Kickback

Dumbbell Preacher Curl Overhead Cable Extension

Reverse-Grip Dumbbell Curl Cable Press-Down

Reverse-Grip Barbell Curl Reverse-Grip Cable Press-Down

Table 7 Table 8

Assisted Close-Grip Chin Up Weighted Dips

Twisting Dumbbell Curl Weighted Close-Grip Push Up

Barbell/EZ-Bar Curl Close-Grip Bench Press

Hammer Curl Lying Dumbbell French Press

Table 9 Table 10

Exer-Ball Dumbbell Crunch Full Rotation Knee Raise

Bent Leg Crunch Hanging Knee Raise

Twisting Crunch Hanging Leg Raise

Superman Lying Leg Raise

Table 11 Table 12

Forward Dumbbell Lunge Backward Dumbbell Lunge

Leg Extension Seated Leg Curl

Lying Leg Curl

Table 13 Table 14

Standing Calf Negatives Barbell Squat

Donkey Calf Negatives Deadlift

Seated Calf Negatives


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Table 15 Table 16

Hanging Row Assisted Wide-Arm Chin Up

Twisting Dumbbell Row Wide-Arm Lat Pull Down

Jockey Row Assisted Chin Up

Wide-Arm Cable Row Close-Grip Lat Pull Down

Close-Grip Cable Row High Pull

Straight-Arm Pull Down

Reverse Back Extension

Table 17 Table 18

Incline Dumbbell Flye Weighted Incline Push Up

Dumbbell Flye Weighted Dips

Dumbbell Pullover Incline Dumbbell Press

Dumbbell PressDumbbell Front Lateral Raise(Palms Up) Smith/Dumbbell Press To Neck

Incline Bench PressLow Cross Cable Raise(Palms Up) Bench Press


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Form notes

Assisted Close-GripChin Up

Weighted DipsWeighted Close-Grip

Push Up

Use an underhand grip,hands about 6-12 inchesapart

Have a partner assist byhooking arm under ankles

Concentrate on contractingbiceps, NOT pulling withback

You MUST fully extendarms at the bottom!

NEVER swing body formomentum

Difference between dips forchest and triceps is focus

For tris, keep body upright;do NOT lean forward orbring feet up behind you

Keep elbows close to body

Lower until elbows at 90

Explode up to full extensionand squeeze

Only add weight if able toexceed target reps

Hands about 8 inches apart

Keep elbows pointedtoward feet with upper armsclose to body

Lower body with hands atupper chest level

Explode up to full extensionand squeeze

Have a partner assist bypushing down on shouldersif able to exceed target reps

Close-Grip Bench Press Twisting Dumbbell CurlLying Dumbbell French

Press

Use barbell or EZ-bar with

hands about 8 inches apart

Keep elbows pointedtoward feet with upper armsclose to body

Lower bar to upper chest

Explode to full extensionand squeeze

Begin with dumbbell at

side, palms facing body

Curl rapidly with upperarms close to side

Twist dumbbell whilecurling until pinky turnedtoward chin at top(supinated)

Lie on flat bench, arms

extended, palms facing out

Keep upper arms lockedbending ONLY at elbows

Lowering dumbbellstoward forehead, rotatinguntil palms facing in

Reverse, squeezing tris

Twisting DumbbellKickback

Dumbbell ConcentrationCurl

Dumbbell Preacher Curl

Kneel on bench withworking elbow at hip andpalm facing forward

Keep elbow close to bodyand twist dumbbell onmovement until palm facingaway and SQUEEZE

Seated on bench, letworking arm hang down

Keep upper arm locked andcurl rapidly while turningpinky toward chin

Squeeze and fully lower

Works better if you reverseposition on preacher benchby leaning body on pad andhang over edge

Follow same instructions forConcentration Curl


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Form notes

Overhead CableExtension

Barbell / EZ-Bar CurlReverse-Grip Dumbbell

Curl

Grasp high cable with ropeattachment

Face away leaning forwardwith elbows at temples

Keep upper arms locked,

fully extend and squeeze

Keep hands slightly closerthan shoulder width

DONT rock weight formomentum or allow elbowsto move forward

Fully extend at bottom!

Keep palms facing downthroughout movement

Keep elbows close to sideand dont allow to moveforward

Squeeze at top

Dumbbell Hammer CurlReverse-Grip Barbell

CurlCable Press-Down

Palms always face intoward body (sideways)

Dont turn wrist or allowelbow to move forward

Squeeze at top

Grasp bar with hands atshoulder width with palmsfacing down

Keep elbows close to sideand dont allow to moveforward

Squeeze at top

Use overhand grip with V-bar or rope attachment

Keep arms close to sideand bend only at elbow

Fully extend and squeezeat bottom

Dont raise arms beyond

90 at top

Reverse-Grip CablePress-Down

Use underhand grip withsingle-grip attachment,working one arm at a time

Follow same instructions asCable Press Down


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Form notes

Full Rotation Knee Raise Hanging Knee Raise Hanging Leg Raise

Hang from chin-up bar

Rapidly twist hips to left orright (alternate with eachset) bringing knees uptoward chin

Continue rotation bylowering down other side ina circular pattern

Concentrate on bringingknees up toward chin byrounding back slightlyduring movement

DONT swing body formomentum

Hang from chin-up bar

Rapidly kick knees uptoward chin, rounding backslightly during movement

Hold and squeeze at thetop


Hang from chin-up bar withback slightly rounded andtoes pointing forward

Raise legs up to horizontal

position until at 90 withbody

Keep toes pointing up

Hold and squeeze


Exer-Ball DumbbellCrunch

Lying Leg Raise Bent Leg Crunch

Lie back on exer-ball with

feet wide and stable

Grasp low-weight dumbbellwith both hands at upperchest level

Curl head and shoulders upuntil back just abovehorizontal while pressingdumbbell up and behindhead

Squeeze hard at top

Lie on back with hands

grabbing sturdy equipmentor furniture behind head

Raise legs rapidly to 90with body

Squeeze abs for 3-countand slowly lower legs tofloor

Lie on back with legs bent

Keep hands at ears orcrossed on chest

Raise only head andshoulder blades off ground

Dont pull head up witharms

Contract abs at top

Twisting Crunch Superman

Lie on back, legs bent andcross one leg over other soankle is on other leg

Put hand opposite bent legbehind head

Without pulling head, bringelbow toward opposite knee

Switch sides after targetreps

Lie on stomach with handsfully stretched out to front

Raise arms, shoulders andlegs off ground at sametime

Squeeze and hold for 3-count


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Form notes

Barbell Squat Deadlift Forward Dumbbell Lunge

Keep bar on traps, 1-2inches below back of neck

Feet shoulder width turnedout slightly

Keep back straight,maintaining lumbar curveand head up

Squat until thighs parallel tofloor NO DEEPER

Explode up in controlledmanner

DONT lock out legs at top

Keep feet parallel andshoulder width

Grasp bar with overhandgrip, slightly wider thanshoulder width

Keep back straight,maintaining lumbar curveand head up

Stick out chest whilestraightening legs

DONT hunch back, letshoulders slump, or armsbend

With dumbbells at side,step forward with one leg

Touch back knee lightly tofloor

Maintain sight of big toeover knee

Keep back straight andarms loose

Return to starting positionand alternate legs

Backward DumbbellLunge

Leg Extension Seated Leg Curl

With dumbbells at side,step backward with one leg

Touch back knee lightly tofloor

Maintain sight of front legsbig toe over knee

Keep back straight andarms loose

Return to starting positionand alternate legs

Dont lock out knees at fullextension

Keep toes pointed up andout throughout movement

Squeeze quads at top

Keep natural curve oflumbar without arching

back

Keep feet pointing awayfrom body with ankles at

90 angle

Squeeze hamstrings in bentcontraction

Never relax legs betweenreps

Lying Leg Curl Standing Calf Negatives Donkey Calf Negatives

Keep natural curve oflumbar without archingback

Keep feet pointing awayfrom body with ankles at

90 angle

Squeeze hamstrings in bentcontraction

Never relax legs betweenreps

Keep back straightthroughout movement

Lift weight with both legs,squeezing at top

Remove one foot, rotateworking foot outwardslightly

Lower body slowly whilecontracting calf

Keep legs straightthroughout movement



Lower weight slowly whilecontracting calf

Seated Calf Raise



Lower weight slowly whilecontracting calf


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Form notes

Assisted Wide-ArmChin Up

Assisted Chin Up Hanging Row

Keep grip wide with palmsfacing away


ALWAYS start each rep

fully extended at bottom Use hands as hooks and

focus on pulling elbowsdown rather than pullingbody up

Squeeze shoulder bladestogether at top (imaginesqueezing a pencil betweenthem)

Keep grip at shoulder widthwith palms facing away


ALWAYS start each rep

fully extended at bottom Think of hands as hooks

and focus on pulling elbowsdown rather than pullingbody up

Squeeze shoulder bladestogether at top (imaginesqueezing a pencilbetween them)

Grab barbell resting aboveground about 3 (such as onlowest setting of squat rack)

Elevate feet on exer-ball orother structure so feet areabout the same height as

bar

Keep body straight andraise body to bar at nippleline

Add weighted belt or vestwhen possible

Wide-Arm Lat Pull DownClose-Grip Lat Pull

DownTwisting Dumbbell Row

Keep grip wide with palmsfacing away

ALWAYS start each repfully extended at top

Use hands as hooks andfocus on pulling elbowsdown rather than pullingbody up

Squeeze shoulder bladestogether at bottom (imaginesqueezing a pencil betweenthem)

Use close-grip attachmentwith palms facing eachother

ALWAYS start each repfully extended at top

Think of hands as hooksand focus on pulling elbowsdown rather than pullingbody up

Squeeze shoulder bladestogether at bottom (imaginesqueezing a pencilbetween them)

Fully extend arm at bottomwith palms facing to rear

Pull dumbbell to armpitarea while twistingdumbbell until palms facingtoward body

Keep head up and backstraight

Squeeze back at top ofmovement


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Form notes

Jockey Row Wide-Arm Cable Row Close-Grip Cable Row

Hold a low, close-grip cablewhile leaning body back ina V shape legs straight,head down, and arms fullystretched to front

Pull handle into chest while

moving into a horsejockey position head up,legs parallel to floor

Squeeze shoulder bladestogether and return to start

Use wide-arm attachment

Always keep back archedand head up

DONT lean forward at startposition

Pull bar to upper chest withelbows turned out


Use close-grip attachment

Always keep back archedand head up

DONT lean forward at startposition

Pull handle to lower chest,pulling shoulders down andback


Straight-Arm Pull Down High Pull Reverse Back Extension

Stand facing cable machinegripping lat bar attachmentat shoulder width

Keeping arms straight but

not locked, pull bar down toupper thigh

Focus on using backmuscles as much aspossible

This is a variation of thedeadlift, only use lightweight on the barbell toavoid being a leg exercise

Keep back straight and feetparallel just over shoulderwidth

Raise bar rapidly toshoulder level, with armsonly very slightly bent

Arms should be only veryslightly bent so bar issuspended AWAY frombody

Lower slowly to start

Lay face down on flat bench(the higher the better) withlegs off bench

Grasp onto sides of bench

for support

Keeping legs straight, raiseas one unit to just abovebuttocks level

Hold for 1-2 count beforelowering


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Form notes

Weighted InclinePush Up

Weighted Dips Incline Dumbbell Press

Elevate feet on bench

Use push up bars ordumbbells to allow deepstretch at bottom

Keep body straight

throughout movement Have a partner assist by

pushing down on shouldersif able to exceed target reps

Difference between dips forchest and triceps is focus

For chest, let body leanforward and bring feet upbehind you with legs bent

Lower until elbows at 90

Keep focus on chest andexplode up

DONT lock elbows at top

Add weight if able toexceed target reps

Keep bench incline below

30 to avoid usingshoulders

Hold dumbbells atshoulders like holdingsuspenders

Raise quickly, movingelbows back and up,twisting dumbbell untilpalms facing toward feet

DONT lock out arms at top

Dumbbell PressSmith/Dumbbell Press

To NeckIncline Bench Press

Hold dumbbells atshoulders like holdingsuspenders

Raise quickly, movingelbows back and up,twisting dumbbell untilpalms facing toward feet


ALWAYS use Smithmachine or dumbbells forsafetyNEVER use a

straight bench press!!!

With shoulder-widthposition, lower bar ordumbbells to neck

Keep elbows pointing outand raise quickly



30 to avoid usingshoulders

Lower bar down high onchest

Raise bar keeping elbowsout


Bench Press Incline Dumbbell Flye Dumbbell Flye

Keep hands slightly widerthan shoulder width

Lower bar to just abovenipple line

Never bounce weight offchest



30

Keep arms slightly bent

Lower weight slightly belowshoulder height

Keep chest tight throughoutentire movement

Focus on squeezing pecstogether at top ofmovement

Keep arms slightly bent

Lower weight slightly belowshoulder height

Keep chest tight throughoutentire movement

Focus on squeezing pecstogether at top ofmovement

Dumbbell PulloverDumbbell Front Lateral

Raise (Palms Up)Low Cross Cable Raise

(Palms Up)

Start with dumbbell heldvertical over chest with bothhands

Keep arms rigid with

elbows at 45

Lower to good stretch ofchest and ribcage

Squeeze chest while raisingweight back to start

Stand holding dumbbellswith palms facing forwardand arms at sides

Keep arms straight and raiseboth hands to shoulder level,palms facing ceiling

Squeeze chest at top

Grab handles of low pulleyswith both hands

Keep arms straight andraise both hands toshoulder level, palms facingceiling and nearly touchingeach other

Squeeze chest at top


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Oh yeahI thought I would slip in a copy of the OptimumAnabolics 20-Minute High-Intensity Interval Training (HIIT)Workout as well just to REALLY turn up the thermostat of yourFATBURNING furnace on those off days.

And dont be afraid be creative with the exercises you train with.(Refer to page 60 in the Optimum Anabolics Program Manual for

some alternatives.) Just make sure youre working out at the properINTENSITY LEVELS to reap the full rewards.

OPTIMUM ANABOLICS HIIT WORKOUT

WorkoutPhase

Exercise TimeIntensityLevel *

Warmup Bike 5 minutes 1

Jump Rope 3 minutes 2

Treadmill 5 minutes 2

Wind Sprint * * 30 seconds 3

Bike 3 minutes 2

Rowing Machine 4 minutes 2

Jump Rope 3 minutes 2

Workout

Wind Sprint 30 seconds 3

Cool Down Bike 5 minutes 1

* Intensity Levels: 1 Breathing rhythmically, but able to carry on a fullconversation

2 Breathing deeply but able to carry on a brokenconversation

3 Winded! Work hard enough to feel a burn in yourmuscles and have to catch your breath but avoidextreme or painful exertion

* * Wind Sprints: For some, this may mean an all-out balls-to-the-wall sprint;for others it may only be a simple light jog. Doesnt matter!

As long as you FEEL winded, youve done your job.

OKenough TALK already! Its time to see what youre REALLYmade of!

ON TO DAY 1




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Day 2 / Week 1Workout: Progressive LoadDiet: High ProteinBodypart: Arms / Abs

Tip of the Day: Take a picture of yourself ineither a bathing suit or workout clothes. Itsgreat to see where you started from and canbe a great motivator for pushing on.


Target Actual

RestPeriods

1 12

2 10 Table

53 8 1 12

2 10 Superset1

Table6

3 8

1 12

2 10 Table

73 8

1 12

2 10 Superset2

Table8

3 8

1 12

2 10 Table93 8

1 12

2 10 Superset3

Table10

3 8

1min

utebetweenexercises

2min

utesbetweensupersets

Notes:


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Day 3 / Week 1Workout: Progressive LoadDiet: High ProteinBodypart: Legs

Tip of the Day: If you ever want to get BIG,you MUST learn to squat and deadlift. Yourentire body will benefit. Start slow, learn theproper mechanics and get ready to grow!


Target Actual

RestPeriods

1 12

2 10 Table

113 8

1 12

2 10 Superset1

Table12

3 8

1 12

2 10 Table

133 8

1 12

2 10 Superset2

Table14

3 8

1 12

2 10 Table

133 8

1 12

2 10 Superset3

Table14

3 8

1minu

tebetweenexercises


Notes:


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Day 4 / Week 1Workout: Progressive LoadDiet: High ProteinBodypart: Back

Tip of the Day: Declare your goal publicly!Telling a friend or family member of yourdesire to get big will keep the pressure onand the motivation high to make it happen.


Target Actual

RestPeriods

1 12

2 10 Table

153 8

1 12

2 10 Superset1

Table16

3 8

1 12

2 10 Table

153 8

1 12

2 10 Superset2

Table16

3 8

1 12

2 10 Table

153 8

1 12

2 10 Superset3

Table16

3 8

1minu

tebetweenexercises


Notes:


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Day 5 / Week 1Workout: Progressive LoadDiet: High ProteinBodypart: Chest/Abs

Tip of the Day: Use a spotter for safetyreasons (anyone standing around will behappy to help) but DONT use them to forceout more reps beyond muscular exhaustion.


Target Actual

RestPeriods

1 12

2 10 Table

173 8

1 12

2 10 Superset1

Table18

3 8

1 12

2 10 Table

173 8

1 12

2 10 Superset2

Table18

3 8

1 12

2 10 Table

93 8

1 12

2 10 Superset3

Table10

3 8

1minu

tebetweenexercises


Notes:


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Day 1 / Week 2Workout: Progressive LoadDiet: High ProteinBodypart: Shoulders

Tip of the Day: Take the time to stretchduring your rest periods. Muscle onlystretches effectively when warmed up and itwill help speed up recovery.


Target Actual

RestPeriods

1 12

2 10 3 8

Table1

4 8

1 12

2 10

3 8 Superset1

Table3

4 8

1 12

2 10

3 8

Table2

4 8

1 12

2 10

3 8 Superset2

Table4

4 8

1 12

2 10

3 8

Table2

4 8

1 12

2 10

3 8

Superset3

Table

34 8


90secondsbetweensupersets

Notes:


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Tip of the Day: When doing curls, never letyour arms move forward during the exercise.Hold your elbows against your sides for theentire movement.


Target Actual

RestPeriods

1 12

2 10 3 8

Table5

4 8

1 12

2 10

3 8 Superset1

Table6

4 8

1 12

2 10

3 8

Table7

4 8

1 12

2 10

3 8 Superset2

Table8

4 8

1 12

2 10

3 8

Table9

4 8

1 12

2 10

3 8

Superset3

Table

104 8

1minutebetwe

enexercises


Notes:


28/110



Tip of the Day: Go light on your squats anddeadlifts during the first few weeks. Form inthese movements MUST be PERFECT if youwant to avoid injury and get the most gains.


Target Actual

RestPeriods

1 12

2 10 3 8

Table11

4 8

1 12

2 10

3 8 Superset1

Table12

4 8

1 12

2 10

3 8

Table13

4 8

1 12

2 10

3 8 Superset2

Table14

4 8

1 12

2 10

3 8

Table13

4 8

1 12

2 10

3 8

Superset3

Table

144 8

1minutebetwe

enexercises


Notes:


29/110



Tip of the Day: When doing chin ups, dontthink about pulling yourself up. Instead,imagine pulling your elbows down to makethe movement easier.


Target Actual

RestPeriods

1 12

2 10 3 8

Table15

4 8

1 12

2 10

3 8 Superset1

Table16

4 8

1 12

2 10

3 8

Table15

4 8

1 12

2 10

3 8 Superset2

Table16

4 8

1 12

2 10

3 8

Table15

4 8

1 12

2 10

3 8

Superset3

Table

164 8

1minutebetwe

enexercises


Notes:


30/110



Tip of the Day: When performing presses,DONT arch your back! Plant your feet flaton the ground and concentrate on keepingyour upper body still during the lift


Target Actual

RestPeriods

1 12

2 10 3 8

Table17

4 8

1 12

2 10

3 8 Superset1

Table18

4 8

1 12

2 10

3 8

Table17

4 8

1 12

2 10

3 8 Superset2

Table18

4 8

1 12

2 10

3 8

Table9

4 8

1 12

2 10

3 8

Superset3

Table

104 8

1minutebetwe

enexercises


Notes:


31/110



Tip of the Day: Count your repetitionsbackward. Youll be thinking of how manyreps you have left instead of how manyyouve done, helping you push to the end.


Target Actual

RestPeriods

1 12

2 10 3 8

4 8

Table1

5 15

1 12

2 10

3 8

4 8

Superset1

Table3

5 15

1 12

2 10

3 8

4 8

Table2

5 15

1 12

2 10

3 8

4 8

Superset2

Table4

5 15

1 12

2 10

3 8 4 8

Table

2

5 15

1 12

2 10

3 8

4 8

Superset3

Table3

5 15

30secondsbetweenexercises

1minutebetweensup

ersets

Notes:


32/110



Tip of the Day: Yes, Week 3 is tough! Butrelief is just ahead in weeks 4 - 6. Longerrest periods and some SERIOUS growth!Push hard!


Target Actual

RestPeriods

1 12

2 10 3 8

4 8

Table5

5 15

1 12

2 10

3 8

4 8

Superset1

Table6

5 15

1 12

2 10

3 8

4 8

Table7

5 15

1 12

2 10

3 8

4 8

Superset2

Table8

5 15

1 12

2 10

3 8 4 8

Table

9

5 15

1 12

2 10

3 8

4 8

Superset3

Table10

5 15


1minutebetweensup

ersets

Notes:


33/110



Tip of the Day: When performing squats,keep the bar off the back of your neck toavoid compressing the spine, causing injury.

Always rest it on the back of the shoulders.Reps

Exercise Set WeightTarget Actual

RestPeriods

1 12

2 10 3 8

4 8

Table11

5 15

1 12

2 10

3 8

4 8

Superset1

Table12

5 15

1 12

2 10

3 8

4 8

Table13

5 15

1 12

2 10

3 8

4 8

Superset2

Table14

5 15

1 12

2 10

3 8 4 8

Table

13

5 15

1 12

2 10

3 8

4 8

Superset3

Table14

5 15


1minutebetweensup

ersets

Notes:


34/110



Tip of the Day: When performing pulldowns, begin the movement by first pullingshoulders down while arms are still stretchedout. Then pull the weight down toward body.


Target Actual

RestPeriods

1 12

2 10 3 8

4 8

Table15

5 15

1 12

2 10

3 8

4 8

Superset1

Table16

5 15

1 12

2 10

3 8

4 8

Table15

5 15

1 12

2 10

3 8

4 8

Superset2

Table16

5 15

1 12

2 10

3 8 4 8

Table

15

5 15

1 12

2 10

3 8

4 8

Superset3

Table16

5 15


1minutebetweensup

ersets

Notes:


35/110



Tip of the Day: Take your weight, size, andbodyfat measurements first thing tomorrowmorning! Record your measurements in the

Anabolic Growth Tracker 5000 Program.Reps


RestPeriods

1 12

2 10 3 8

4 8

Table17

5 15

1 12

2 10

3 8

4 8

Superset1

Table18

5 15

1 12

2 10

3 8

4 8

Table17

5 15

1 12

2 10

3 8

4 8

Superset2

Table18

5 15

1 12

2 10

3 8 4 8

Table

9

5 15

1 12

2 10

3 8

4 8

Superset3

Table10

5 15


1minutebetweensup

ersets

Notes:


36/110


Day 1 / Week 4Workout: Hyper-AdaptiveDiet: High ProteinBodypart: Shoulders

Tip of the Day: Try not to use the sameexercises as you did the week prior for thesame body part. Variety will keep yourmuscles growing.


Target Actual

RestPeriods

1 12

2 10 Table

13 8

1 12

2 10 Superset1

Table3

3 8

1 12

2 10 Table

23 8

1 12

2 10 Superset2

Table4

3 8

1 12

2 10 Table

23 8

1 12

2 10 Superset3

Table3

3 8


3minut

esbetweensupersets

Notes:


37/110


Day 2 / Week 4Workout: Hyper-AdaptiveDiet: High ProteinBodypart: Arms / Abs

Tip of the Day: When doing close-gripbarbell presses, squeeze the bar outward towork the triceps better.


Target Actual

RestPeriods

1 12

2 10 Table

53 8

1 12

2 10 Superset1

Table6

3 8

1 12

2 10 Table

73 8

1 12

2 10 Superset2

Table8

3 8

1 12

2 10 Table

93 8

1 12

2 10 Superset3

Table10

3 8

1minu

tebetweenexercises


Notes:


38/110


Day 3 / Week 4Workout: Hyper-AdaptiveDiet: High ProteinBodypart: Legs

Tip of the Day: To help learn how to squatcorrectly, place a weight bench directlybehind you. As you lower yourself, your buttwill touch the bench signaling to push up.


Target Actual

RestPeriods

1 12

2 10 Table

113 8

1 12

2 10 Superset1

Table12

3 8

1 12

2 10 Table

133 8

1 12

2 10 Superset2

Table14

3 8

1 12

2 10 Table

133 8

1 12

2 10 Superset3

Table14

3 8

1minu

tebetweenexercises


Notes:


39/110


Day 4 / Week 4Workout: Hyper-AdaptiveDiet: High ProteinBodypart: Back

Tip of the Day: Measure your food out (orvisualize the correct proportions) beforeeating. Youll most likely overeat if you justdig in.


Target Actual

RestPeriods

1 12

2 10 Table

153 8

1 12

2 10 Superset1

Table16

3 8

1 12

2 10 Table

153 8

1 12

2 10 Superset2

Table16

3 8

1 12

2 10 Table

153 8

1 12

2 10 Superset3

Table16

3 8

1minu

tebetweenexercises


Notes:


40/110


Day 5 / Week 4Workout: Hyper-AdaptiveDiet: High ProteinBodypart: Chest/Abs

Tip of the Day: If doing barbell presses,squeeze the bar inward to work the musclesin the chest better.


Target Actual

RestPeriods

1 12

2 10 Table

173 8

1 12

2 10 Superset1

Table18

3 8

1 12

2 10 Table

173 8

1 12

2 10 Superset2

Table18

3 8

1 12

2 10 Table

93 8

1 12

2 10 Superset3

Table10

3 8

1minu

tebetweenexercises


Notes:


41/110



Tip of the Day: Commit to organizing yourfood plan for tomorrow. Planning ahead willkeep you from being short-handed on thefoods you need and cheating as a result.


Target Actual

RestPeriods

1 12

2 10 Table

13 8

1 12

2 10 Superset1

Table3

3 8

1 12

2 10 Table

23 8

1 12

2 10 Superset2

Table4

3 8

1 12

2 10 Table

23 8

1 12

2 10 Superset3

Table3

3 8

1minu

tebetweenexercises


Notes:


42/110



Tip of the Day: On preacher curlmovements, use the preacher benchbackward. Its safer, works the bis better,and doesnt allow a rest in the up position.


Target Actual

RestPeriods

1 12

2 10 Table

53 8

1 12

2 10 Superset1

Table6

3 8

1 12

2 10 Table

73 8

1 12

2 10 Superset2

Table8

3 8

1 12

2 10 Table

93 8

1 12

2 10 Superset3

Table10

3 8

1minu

tebetweenexercises


Notes:


43/110



Tip of the Day: Think youre too busy towork out? Record all events for the day andsee if you didnt waste at least an hour onthings LESS important than exercising.


Target Actual

RestPeriods

1 12

2 10 Table

113 8

1 12

2 10 Superset1

Table12

3 8

1 12

2 10 Table

133 8

1 12

2 10 Superset2

Table14

3 8

1 12

2 10 Table

133 8

1 12

2 10 Superset3

Table14

3 8

1minu

tebetweenexercises


Notes:


44/110



Tip of the Day: Dont try to second guessthe order of exercises, number of reps, restperiods, etc. in this program. Each step hasa reason. Its your roadmap to mass!


Target Actual

RestPeriods

1 12

2 10 Table

153 8

1 12

2 10 Superset1

Table16

3 8

1 12

2 10 Table

153 8

1 12

2 10 Superset2

Table16

3 8

1 12

2 10 Table

153 8

1 12

2 10 Superset3

Table16

3 8

1minu

tebetweenexercises


Notes:


45/110



Tip of the Day: When doing dips for yourchest, remember to keep your elbows outand lean forward to avoid fatiguing your armstoo early.


Target Actual

RestPeriods

1 12

2 10 Table

173 8

1 12

2 10 Superset1

Table18

3 8

1 12

2 10 Table

173 8

1 12

2 10 Superset2

Table18

3 8

1 12

2 10 Table

93 8

1 12

2 10 Superset3

Table10

3 8

1minu

tebetweenexercises


Notes:


46/110



Tip of the Day: To make sure youreworking the targeted bodypart and not asecondary muscle, you need to place all yourconcentration on the targeted contraction.


Target Actual

RestPeriods

1 12

2 10 Table

13 8

1 12

2 10 Superset1

Table3

3 8

1 12

2 10 Table

23 8

1 12

2 10 Superset2

Table4

3 8

1 12

2 10 Table

23 8

1 12

2 10 Superset3

Table3

3 8

1minu

tebetweenexercises


Notes:


47/110



Tip of the Day: To ensure full range ofmotion on bicep exercises, momentarily flexyour TRICEP when in the fully extended(down) position.


Target Actual

RestPeriods

1 12

2 10 Table

53 8

1 12

2 10 Superset1

Table6

3 8

1 12

2 10 Table

73 8

1 12

2 10 Superset2

Table8

3 8

1 12

2 10 Table

93 8

1 12

2 10 Superset3

Table10

3 8

1minu

tebetweenexercises


Notes:


48/110



Tip of the Day: If you cant keep your heelson the floor when you squat, your hip flexormuscles are too tight. Stretch them bylowering yourself 10 times before exercising.


Target Actual

RestPeriods

1 12

2 10 Table

113 8

1 12

2 10 Superset1

Table12

3 8

1 12

2 10 Table

133 8

1 12

2 10 Superset2

Table14

3 8

1 12

2 10 Table

133 8

1 12

2 10 Superset3

Table14

3 8

1minu

tebetweenexercises


Notes:


49/110



Tip of the Day: When weighing yourself, doit first thing in the morning before eating toensure accuracy from week to week.


Target Actual

RestPeriods

1 12

2 10 Table

153 8

1 12

2 10 Superset1

Table16

3 8

1 12

2 10 Table

153 8

1 12

2 10 Superset2

Table16

3 8

1 12

2 10 Table

153 8

1 12

2 10 Superset3

Table16

3 8

1minu

tebetweenexercises


Notes:


50/110






RestPeriods

1 12

2 10 Table

173 8

1 12

2 10 Superset1

Table18

3 8

1 12

2 10 Table

173 8

1 12

2 10 Superset2

Table18

3 8

1 12

2 10 Table

93 8

1 12

2 10 Superset3

Table10

3 8

1minu

tebetweenexercises


Notes:


51/110


Day 1 / Week 7Workout: Progressive LoadDiet: Low ProteinBodypart: Shoulders

Tip of the Day: If your measurements showyou gaining fat and youve stuck to your diet,reduce your total calories split between fatand carbs by 300 and adjust your needs.


Target Actual

RestPeriods

1 12

2 10 Table

13 8

1 12

2 10 Superset1

Table3

3 8

1 12

2 10 Table

23 8

1 12

2 10 Superset2

Table4

3 8

1 12

2 10 Table

23 8

1 12

2 10 Superset3

Table3

3 8

1minu

tebetweenexercises


Notes:


52/110


Day 2 / Week 7Workout: Progressive LoadDiet: Low ProteinBodypart: Arms / Abs

Tip of the Day: When doing dips for yourtriceps, be sure to keep your elbows in andyour body straight. Dont lean forward oryoull work your chest more.


Target Actual

RestPeriods

1 12

2 10 Table

53 8 1 12

2 10 Superset1

Table6

3 8

1 12

2 10 Table

73 8

1 12

2 10 Superset2

Table8

3 8

1 12

2 10 Table93 8

1 12

2 10 Superset3

Table10

3 8

1min

utebetweenexercises

2min


Notes:


53/110


Day 3 / Week 7Workout: Progressive LoadDiet: Low ProteinBodypart: Legs

Tip of the Day: Ditch the weight belt. Overtime, it will actually weaken your abs andlower back muscles, creating more risk forinjury. Proper form is all you need.


Target Actual

RestPeriods

1 12

2 10 Table

113 8

1 12

2 10 Superset1

Table12

3 8

1 12

2 10 Table

133 8

1 12

2 10 Superset2

Table14

3 8

1 12

2 10 Table

133 8

1 12

2 10 Superset3

Table14

3 8

1minu

tebetweenexercises


Notes:


54/110


Day 4 / Week 7Workout: Progressive LoadDiet: Low ProteinBodypart: Back

Tip of the Day: Reward yourself for gainsyouve made! Buy yourself a new CD foryour workoutsomething that will REALLYget you psyched for your workout!


Target Actual

RestPeriods

1 12

2 10 Table

153 8

1 12

2 10 Superset1

Table16

3 8

1 12

2 10 Table

153 8

1 12

2 10 Superset2

Table16

3 8

1 12

2 10 Table

153 8

1 12

2 10 Superset3

Table16

3 8

1minu

tebetweenexercises


Notes:


55/110


Day 5 / Week 7Workout: Progressive LoadDiet: Low ProteinBodypart: Chest/Abs

Tip of the Day: Make sure you round yourback by rolling your hips and pelvis towardyour chest to isolate your abs. Otherwise,youre using your thigh muscles too much.


Target Actual

RestPeriods

1 12

2 10 Table

173 8

1 12

2 10 Superset1

Table18

3 8

1 12

2 10 Table

173 8

1 12

2 10 Superset2

Table18

3 8

1 12

2 10 Table

93 8

1 12

2 10 Superset3

Table10

3 8

1minu

tebetweenexercises


Notes:


56/110



Tip of the Day: Make the best use of yourrest periods between sets and supersets bystretching your muscles. This helps themrecover faster and reduces risk of injury.


Target Actual

RestPeriods

1 12

2 10 3 8

Table1

4 8

1 12

2 10

3 8 Superset1

Table3

4 8

1 12

2 10

3 8

Table2

4 8

1 12

2 10

3 8 Superset2

Table4

4 8

1 12

2 10

3 8

Table2

4 8

1 12

2 10

3 8

Superset3

Table

34 8



Notes:


57/110



Tip of the Day: Dont count those halfreps, when you couldnt bring the weight upall the way, toward your actual reps. Makethat last rep your target in the next workout.


Target Actual

RestPeriods

1 12

2 10 3 8

Table5

4 8

1 12

2 10

3 8 Superset1

Table6

4 8

1 12

2 10

3 8

Table7

4 8

1 12

2 10

3 8 Superset2

Table8

4 8

1 12

2 10

3 8

Table9

4 8

1 12

2 10

3 8

Superset3

Table

104 8

1minutebetwe

enexercises


Notes:


58/110



Tip of the Day: Stay away from thecarbohydrate drinks and energy barsDURING your workout. Youll LOSE muscleand feel sick. Save them for after exercise.


Target Actual

RestPeriods

1 12

2 10 3 8

Table11

4 8

1 12

2 10

3 8 Superset1

Table12

4 8

1 12

2 10

3 8

Table13

4 8

1 12

2 10

3 8 Superset2

Table14

4 8

1 12

2 10

3 8

Table13

4 8

1 12

2 10

3 8

Superset3

Table

144 8

1minutebetwe

enexercises


Notes:


59/110



Tip of the Day: Execute every repetition asif it were the only one youre doing. Evenone rep performed half-assed is a waste ofvaluable effort!


Target Actual

RestPeriods

1 12

2 10 3 8

Table15

4 8

1 12

2 10

3 8 Superset1

Table16

4 8

1 12

2 10

3 8

Table15

4 8

1 12

2 10

3 8 Superset2

Table16

4 8

1 12

2 10

3 8

Table15

4 8

1 12

2 10

3 8

Superset3

Table

164 8

1minutebetwe

enexercises


Notes:


60/110



Tip of the Day: Alternate between normalwidth and wide-arm width on barbell presses.Wide arms will stress the outer pecs morewhile normal width works the overall chest.


Target Actual

RestPeriods

1 12

2 10 3 8

Table17

4 8

1 12

2 10

3 8 Superset1

Table18

4 8

1 12

2 10

3 8

Table17

4 8

1 12

2 10

3 8 Superset2

Table18

4 8

1 12

2 10

3 8

Table9

4 8

1 12

2 10

3 8

Superset3

Table

104 8

1minutebetwe

enexercises


Notes:


61/110



Tip of the Day: Dont measure yourprogress by the numbers on the scale.Muscle is heavier than fat and will skew yourreadings. Look in the mirror!


Target Actual

RestPeriods

1 12

2 10 3 8

4 8

Table1

5 15

1 12

2 10

3 8

4 8

Superset1

Table3

5 15

1 12

2 10

3 8

4 8

Table2

5 15

1 12

2 10

3 8

4 8

Superset2

Table4

5 15

1 12

2 10

3 8 4 8

Table

2

5 15

1 12

2 10

3 8

4 8

Superset3

Table3

5 15


1minutebetweensup

ersets

Notes:


62/110



Tip of the Day: Exhaling forcefully at the topof your crunches forces the abs to work evenharder.


Target Actual

RestPeriods

1 12

2 10 3 8

4 8

Table5

5 15

1 12

2 10

3 8

4 8

Superset1

Table6

5 15

1 12

2 10

3 8

4 8

Table7

5 15

1 12

2 10

3 8

4 8

Superset2

Table8

5 15

1 12

2 10

3 8 4 8

Table

9

5 15

1 12

2 10

3 8

4 8

Superset3

Table10

5 15


1minutebetweensup

ersets

Notes:


63/110



Tip of the Day: Make sure youre using thecorrect muscles when squatting anddeadlifting by pushing through your HEELSwhen raising the weight.


Target Actual

RestPeriods

1 12

2 10 3 8

4 8

Table11

5 15

1 12

2 10

3 8

4 8

Superset1

Table12

5 15

1 12

2 10

3 8

4 8

Table13

5 15

1 12

2 10

3 8

4 8

Superset2

Table14

5 15

1 12

2 10

3 8 4 8

Table

13

5 15

1 12

2 10

3 8

4 8

Superset3

Table14

5 15


1minutebetweensup

ersets

Notes:


64/110



Tip of the Day: Dont worry about seeingsigns of overtraining in the last week of yourProgressive Load cycles. Fatigue is part ofthe programming process. Relief is coming!


Target Actual

RestPeriods

1 12

2 10 3 8

4 8

Table15

5 15

1 12

2 10

3 8

4 8

Superset1

Table16

5 15

1 12

2 10

3 8

4 8

Table15

5 15

1 12

2 10

3 8

4 8

Superset2

Table16

5 15

1 12

2 10

3 8 4 8

Table

15

5 15

1 12

2 10

3 8

4 8

Superset3

Table16

5 15


1minutebetweensup

ersets

Notes:


65/110






RestPeriods

1 12

2 10 3 8

4 8

Table17

5 15

1 12

2 10

3 8

4 8

Superset1

Table18

5 15

1 12

2 10

3 8

4 8

Table17

5 15

1 12

2 10

3 8

4 8

Superset2

Table18

5 15

1 12

2 10

3 8 4 8

Table

9

5 15

1 12

2 10

3 8

4 8

Superset3

Table10

5 15


1minutebetweensup

ersets

Notes:


66/110


Day 1 / Week 10Workout: Hyper-AdaptiveDiet: (HAC) High Protein +1Bodypart: Shoulders

Tip of the Day: If youre avoiding anexerciseSTART doing it! Chances areyoure probably avoiding it because youreweak at it. Accept the challenge!


Target Actual

RestPeriods

1 12 2 10

Table1

3 8

1 12

2 10 Superset1

Table3

3 8

1 12

2 10 Table

23 8

1 12

2 10 Superset2

Table

4 3 8 1 12

2 10 Table

23 8

1 12

2 10 Superset3

Table3

3 8

1minute

betweenexercises

3minutes

betweensupersets

Notes:


67/110


Day 2 / Week 10Workout: Hyper-AdaptiveDiet: (HAC) High Protein +1Bodypart: Arms / Abs

Tip of the Day: A common mistake whendoing crunches is to pull your head forward.Keep your head in line with your body to bemore effective and avoid neck injury.


Target Actual

RestPeriods

1 12

2 10 Table

53 8 1 12

2 10 Superset1

Table6

3 8

1 12

2 10 Table

73 8

1 12

2 10 Superset2

Table8

3 8

1 12

2 10 Table93 8

1 12

2 10 Superset3

Table10

3 8

1min

utebetweenexercises

3min


Notes:


68/110


Day 3 / Week 10Workout: Hyper-AdaptiveDiet: (HAC) High Protein +1Bodypart: Legs

Tip of the Day: Working out 30-60 minutesafter one of your meals ensures there areenough carbs to finish strong and someready-available protein for quick recovery.


Target Actual

RestPeriods

1 12

2 10 Table

113 8

1 12

2 10 Superset1

Table12

3 8

1 12

2 10 Table

133 8

1 12

2 10 Superset2

Table14

3 8

1 12

2 10 Table

133 8

1 12

2 10 Superset3

Table14

3 8

1minu

tebetweenexercises


Notes:


69/110


Day 4 / Week 10Workout: Hyper-AdaptiveDiet: (HAC) High Protein +1Bodypart: Back

Tip of the Day: Reward yourself for gainsyouve made with some new workout clothes!Make sure to get something that will show offyour new muscles!


Target Actual

RestPeriods

1 12

2 10 Table

153 8

1 12

2 10 Superset1

Table16

3 8

1 12

2 10 Table

153 8

1 12

2 10 Superset2

Table16

3 8

1 12

2 10 Table

153 8

1 12

2 10 Superset3

Table16

3 8

1minu

tebetweenexercises


Notes:


70/110


Day 5 / Week 10Workout: Hyper-AdaptiveDiet: (HAC) High Protein +1Bodypart: Chest/Abs

Tip of the Day: A little trick to press moreweightwithout turning your head, looktoward your dominant hand. It adds strengthby bringing your focus to your muscles.


Target Actual

RestPeriods

1 12

2 10 Table

173 8

1 12

2 10 Superset1

Table18

3 8

1 12

2 10 Table

173 8

1 12

2 10 Superset2

Table18

3 8

1 12

2 10 Table

93 8

1 12

2 10 Superset3

Table10

3 8

1minu

tebetweenexercises


Notes:


71/110



Tip of the Day: Lay low on the pre-bedtimecarbs and fats. Have a cup of low/no-fatcottage cheese or protein powder with milkor water instead.


Target Actual

RestPeriods

1 12 2 10

Table1

3 8

1 12

2 10 Superset1

Table3

3 8

1 12

2 10 Table

23 8

1 12

2 10 Superset2

Table

4 3 8 1 12

2 10 Table

23 8

1 12

2 10 Superset3

Table3

3 8

1minute

betweenexercises

3minutes

betweensupersets

Notes:


72/110



Tip of the Day: Dont worry too much aboutbuying the best advertised proteinsupplements. They all work about the same.Go for value and save your money.


Target Actual

RestPeriods

1 12

2 10 Table

53 8 1 12

2 10 Superset1

Table6

3 8

1 12

2 10 Table

73 8

1 12

2 10 Superset2

Table8

3 8

1 12

2 10 Table93 8

1 12

2 10 Superset3

Table10

3 8

1min

utebetweenexercises

3min


Notes:


73/110



Tip of the Day: When stretching during restperiods, you MUST hold the stretch for atLEAST 30 seconds in order to do any good.


Target Actual

RestPeriods

1 12

2 10 Table

113 8

1 12

2 10 Superset1

Table12

3 8

1 12

2 10 Table

133 8

1 12

2 10 Superset2

Table14

3 8

1 12

2 10 Table

133 8

1 12

2 10 Superset3

Table14

3 8

1minu

tebetweenexercises


Notes:


74/110



Tip of the Day: Find an inspirational posteror photo from a muscle mag or book tomotivate you to reach higher and higher.Post it where you see it every day.


Target Actual

RestPeriods

1 12

2 10 Table

153 8

1 12

2 10 Superset1

Table16

3 8

1 12

2 10 Table

153 8

1 12

2 10 Superset2

Table16

3 8

1 12

2 10 Table

153 8

1 12

2 10 Superset3

Table16

3 8

1minu

tebetweenexercises


Notes:


75/110



Tip of the Day: DONT SWING your bodywhen doing any knee raise exercises.Youre only cheating your gains by not doingthe hard work.


Target Actual

RestPeriods

1 12

2 10 Table

173 8

1 12

2 10 Superset1

Table18

3 8

1 12

2 10 Table

173 8

1 12

2 10 Superset2

Table18

3 8

1 12

2 10 Table

93 8

1 12

2 10 Superset3

Table10

3 8

1minu

tebetweenexercises


Notes:


76/110



Tip of the Day: Ditch the soft drinks duringthe day! Those empty calories are making anosedive straight to your waist! Grab yourwater jug and know Its what you need.

RepsExercise Set Weight Target Actual

RestPeriods

1 12

2 10 Table

13 8

1 12

2 10 Superset1

Table3

3 8

1 12

2 10 Table

23 8

1 12 2 10 S

uperset2

Table4

3 8

1 12

2 10 Table

23 8

1 12

2 10 Superset3

Table3

3 8

1minutebetw

eenexercises


Notes:


77/110



Tip of the Day: Dont use so much weighton tricep push downs that you end up usingyour back and shoulder muscles. Keep yourshoulders down and dont lean forward.


Target Actual

RestPeriods

1 12

2 10 Table

53 8 1 12

2 10 Superset1

Table6

3 8

1 12

2 10 Table

73 8

1 12

2 10 Superset2

Table8

3 8

1 12

2 10 Table93 8

1 12

2 10 Superset3

Table10

3 8

1min

utebetweenexercises

3min


Notes:


78/110



Tip of the Day: Dont train when youre sick.Youll recover quicker if youre body focuseson healing rather than building muscle. Inthe end, youll be back in the gym sooner.


Target Actual

RestPeriods

1 12

2 10 Table

113 8

1 12

2 10 Superset1

Table12

3 8

1 12

2 10 Table

133 8

1 12

2 10 Superset2

Table14

3 8

1 12

2 10 Table

133 8

1 12

2 10 Superset3

Table14

3 8

1minu

tebetweenexercises


Notes:


79/110



Tip of the Day: Resist the urge to add yourown exercises to your program. The onesincluded in the Tables were carefullyselected for specific results.


Target Actual

RestPeriods

1 12

2 10 Table

153 8

1 12

2 10 Superset1

Table16

3 8

1 12

2 10 Table

153 8

1 12

2 10 Superset2

Table16

3 8

1 12

2 10 Table

153 8

1 12

2 10 Superset3

Table16

3 8

1minu

tebetweenexercises


Notes:


80/110






RestPeriods

1 12

2 10 Table

173 8

1 12

2 10 Superset1

Table18

3 8

1 12

2 10 Table

173 8

1 12

2 10 Superset2

Table18

3 8

1 12

2 10 Table

93 8

1 12

2 10 Superset3

Table10

3 8

1minu

tebetweenexercises


Notes:


81/110



Tip of the Day: If choosing to train with apartner, find someone as dedicated as you.Dont let slackers bring you down with them.Make sure you have similar goals.


Target Actual

RestPeriods

1 12 2 10

Table1

3 8

1 12

2 10 Superset1

Table3

3 8

1 12

2 10 Table

23 8

1 12

2 10 Superset2

Table4

3 8 1 12

2 10 Table

23 8

1 12

2 10 Superset3

Table3

3 8

1minute

betweenexercises


Notes:


82/110



Tip of the Day: If you arent hitting failure atyour targeted reps for abs, try holding adumbbell on your chest for your crunches.


Target Actual

RestPeriods

1 12

2 10 Table

53 8 1 12

2 10 Superset1

Table6

3 8

1 12

2 10 Table

73 8

1 12

2 10 Superset2

Table8

3 8

1 12

2 10 Table93 8

1 12

2 10 Superset3

Table10

3 8

1min

utebetweenexercises

2min


Notes:


83/110



Tip of the Day: Dont underestimate theimportance of your workout footwear. Buy agood quality cross-trainer for ankle supportand traction on the gym floor.


Target Actual

RestPeriods

1 12

2 10 Table

113 8

1 12

2 10 Superset1

Table12

3 8

1 12

2 10 Table

133 8

1 12

2 10 Superset2

Table14

3 8

1 12

2 10 Table

133 8

1 12

2 10 Superset3

Table14

3 8

1minu

tebetweenexercises


Notes:


84/110



Tip of the Day: When performing cablerows, always begin the movement by firstsqueezing your shoulder blades together.Then pull the weight toward your body.


Target Actual

RestPeriods

1 12

2 10 Table

153 8

1 12

2 10 Superset1

Table16

3 8

1 12

2 10 Table

153 8

1 12

2 10 Superset2

Table16

3 8

1 12

2 10 Table

153 8

1 12

2 10 Superset3

Table16

3 8

1minu

tebetweenexercises


Notes:


85/110



Tip of the Day: If you fail to plan, you planto fail! Stay stocked up on all the right foodsin your cabinets and dont buy the foods youknow will set you back. Plan ahead!


Target Actual

RestPeriods

1 12

2 10 Table

173 8

1 12

2 10 Superset1

Table18

3 8

1 12

2 10 Table

173 8

1 12

2 10 Superset2

Table18

3 8

1 12

2 10 Table

93 8

1 12

2 10 Superset3

Table10

3 8

1minu

tebetweenexercises


Notes:


86/110



Tip of the Day: Re-affirm your commitmenttoday! Push yourself to complete everyworkout each week. Extreme consistency isthe name of the game!


Target Actual

RestPeriods

1 12

2 10 3 8

Table1

4 8

1 12

2 10

3 8 Superset1

Table3

4 8

1 12

2 10

3 8

Table2

4 8

1 12

2 10

3 8 Superset2

Table4

4 8

1 12

2 10

3 8

Table2

4 8

1 12

2 10

3 8

Superset3

Table

34 8



Notes:


87/110



Tip of the Day: Dont underestimate thepower of visualization! Clearly picture inyour mind, your muscles getting bigger andbigger with each repetition. Think BIG!


Target Actual

RestPeriods

1 12

2 10 3 8

Table5

4 8

1 12

2 10

3 8 Superset1

Table6

4 8

1 12

2 10

3 8

Table7

4 8

1 12

2 10

3 8 Superset2

Table8

4 8

1 12

2 10

3 8

Table9

4 8

1 12

2 10

3 8

Superset3

Table

104 8

1minutebetwe

enexercises


Notes:


88/110



Tip of the Day: The days where youre leastmotivated to work out are likely the days youMOST need to work out. Force yourself tobegin and youll see your energy return!


Target Actual

RestPeriods

1 12

2 10 3 8

Table11

4 8

1 12

2 10

3 8 Superset1

Table12

4 8

1 12

2 10

3 8

Table13

4 8

1 12

2 10

3 8 Superset2

Table14

4 8

1 12

2 10

3 8

Table13

4 8

1 12

2 10

3 8

Superset3

Table

144 8

1minutebetwe

enexercises


Notes:


89/110

WWW. GROW MUSCLE NOW .COM 2004 CQC Internation

Optimum Anabolics - The Workout

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Transcript of Optimum Anabolics - The Workout