Download 7 Weeks to 10 Pounds of Muscle: The Complete Day-by-Day by Brett Stewart, Jason Warner PDF

By Brett Stewart, Jason Warner

BUILD significant MUSCLES
Follow the daily plan during this ebook and you'll ultimately in achieving the physique you’ve constantly sought after. filled with transparent charts and necessary pictures, this ebook has every little thing you must bulk up:
•Easy-to-follow workouts
•Step-by-step lifting instructions
•Meal plan for optimum muscle growth
The 7 Weeks to ten kilos of Muscle software takes lower than 2 hours a week and calls for simply 3 uncomplicated constituents: a can-do spirit, a delicately crafted work out and a pretty good dietary routine. delivering field-tested courses and scrumptious muscle-building recipes, 7 Weeks to ten kilos of Muscle exhibits how quick you will get powerful and sculpted.

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Extra info for 7 Weeks to 10 Pounds of Muscle: The Complete Day-by-Day Program to Pack on Lean, Healthy Muscle Mass

Example text

Know what you are doing and what your goals are! Below are suggestions on how to get extreme on top of the normal program. They are in progressive order. Start at the top and work your way down, only adding the next suggestion as you find you need it. Give each suggestion at least a week before you consider adding the next. 1. Make your post-workout eating window at least 4 hours, possibly as high as 6. , feel free to go nuts until you go to sleep. 2. All carb sources should be as trashy as possible.

Q U I C K L I S T O F S T Y L E S A N D A B B R E V I AT I O N S For f ur t he r e x p l anat i ons of t he wor k out s t yl es , s ee pages 4 3 –4 5 . Wa r m - U p War m - up s et Normal Nor m al body- bui l di ng s et D ro p Se t Si ngl e drop af t er previ ous s et Po w e r E x pl os i ve power — 1 s econd up, 2 –3 s econds down R e st - Pa u s e Si ngl e s et t o f ai l ure, t hen 5 deep breat hs . R epeat 3 t i m es . AMAN / AMAP As m any as needed/pos s i bl e. Com pl et e as m any reps as pos s i bl e wi t h good f or m .

Advan ce d P r o g r am Mo n da y Che st ( Ma jor) , Sho u l d ers (mi n o r), Tri cep s (mi n o r) Tue sd a y F r i da y ST YL E S E TS REPS A LTE R N ATE Fl a t B e n c h Pre s s ( p a g e 114 ) War m - Up 3 1 0 –2 0 Fl a t B e n c h Pre s s ( p a g e 114 ) Nor m al 5 5 F la t B e n c h Pre ss ( p a g e 114 ) Vol um e 5 12 –2 0 O v e r h e a d Pre s s ( p a g e 112 ) Vol um e 5 12 –2 0 Over head P ress (page 112) I n c li n e D u m b b e l l B e n c h Pre ss (page 116 ) R es t - Paus e 1 12 –2 0 I ncl i ne B ench P ress (page 116 ) D ip ( p a g e 118 ) R es t - Paus e 1 12 –15 Tr i c e p s Pre ss d o w n ( p a g e 119 ) R es t - Paus e 1 12 –15 B a c k ( Ma jor) , Qu ad ri cep s (mi n o r), Bi cep s (mi n o r) We dn e s d a y Thursday EXERCISE D e a d li f t ( p a g e 111 ) War m - Up AMAN 5 D e a d li f t ( p a g e 111 ) R evers e P yram i d 5 3 ,3 ,5 ,5 ,5 Le g Pre s s ( p a g e 12 0 ) Vol um e 3 15 –2 0 B a r b e ll R o w ( p a g e 12 2 ) Nor m al 3 8 1 - Ar m D u m b b e l l R o w ( p a g e 12 8 ) Vol um e 3 12 –2 0 D u m b b e l l Sh r u g ( p a g e 12 4 ) R es t - Paus e 1 12 –15 B ar bel l Shrug (page 125) E Z B a r C u r l ( p a g e 12 6 ) R es t - Paus e 1 12 –15 H am m er Cu rl (page 127) F ront Squat (page 110) Core , Glute us maxi mu s We ig h t e d H i p Th r u st ( p a g e 13 5 ) Nor m al 2 10 B i rd D o g ( p a g e 13 8 ) Nor m al 2 2 0 per s i de Pla n k ( p a g e 13 9 ) Nor m al 2 1 m i nut e o p t io n a l: L a n d m i n e ( p a g e 13 6 ) Nor m al 2 1 0 per s i de o p t io n a l: Wo o d C h o p ( p a g e 14 0 ) Nor m al 2 5 –8 Shoulde rs ( m aj o r), C h est (mi n o r), Tri cep s (Mi n o r) EXERCISE ST YL E S E TS REPS A LTE R N ATE O v e r h e a d Pre ss ( p a g e 112 ) War m - Up 3 10 D um bbel l Press (page 113) O v e r h e a d Pre ss ( p a g e 112 ) Nor m al 3 5 D um bbel l P ress (page 113) O v e r h e a d Pre ss ( p a g e 112 ) Vol um e 5 15 –2 0 B ar bel l / D umbbell P ush P ress (pages 112– 13) D u m b b e l l B e n c h Pre ss ( p a g e 114 ) Vol um e 5 15 –2 0 F l at B ench P ress (page 114) D i p ( p a g e 118 ) Nor m al 3 AMAP C l o s e - G r i p B e n c h Pre ss ( p a g e 12 9 ) R es t - Paus e 1 12 –15 Sh o u ld e r R a i se ( p a g e 13 0 ) R es t - Paus e 1 12 –15 B o d y Sq u a t ( p a g e 1 0 9 ) War m - Up 3 12 –15 Sq u a t ( p a g e 1 0 8 ) War m - Up AMAN 5 Sq u a t ( p a g e 1 0 8 ) R evers e P yram i d 5 3 ,3 ,5 ,5 ,5 L e g Pre ss ( p a g e 12 0 ) Vol um e 3 12 –2 0 R o m a n ia n D e a d l if t ( p a g e 13 3) Nor m al 3 8 –12 H a m st r in g C u r l ( p a g e 12 1 ) Vol um e 5 12 –2 0 C a lf R a is e ( p a g e 13 2 ) R es t - Paus e 1 12 –15 Le gs ( Ma jor) S at u r da y Re st S u n da y Re st B ox Squat (page 10 9) Reflections on the Programs JAS O N: I love this hypertrophy workout, and with good reason.

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