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I have to put out this video because I get thousands of e-mails a month probably from guys that are usually less than 20, haven’t trained more than a year and what a beach body in 4 weeks.
If any of those three statements relate to you, this video is for you.
First, you must face reality.
Your goal will take longer than you think.
You can’t do endless bicep curls and expect to get great results.
Training splits where you do biceps on one day, back on another, won’t work for you.
As Dave Tate said, if you can’t flex a muscle and feel it, don’t isolate it. You can’t flex bone.
Your key to building a decent body is to have starting strength, once you are strong enough to lift weights, your body will start to look awesome. Don’t believe four minute ab bullshit infomercials. The strength will give you a harder, firmer look.
You can graduate from the big basics when you can bench press over 200 pounds, squat 275 pounds, deadlift 315 pounds and perform 15 perfect chin ups.
Luckily for you I designed a ridiculously SIMPLE training program for any beginner that they can use to rapidly build size and strength. As you will see, its based off of 3 FULL body work outs. These aren’t the ONLY work outs you can do
A couple rules
1. Don’t take any supplements other than protein powder
2. These are THREE mandatory work outs, but you can work out another 1-3 times extra per week on lagging parts
3. LIFT as heavy of a weight with perfect form as possible
If you notice, theres no rest guidelines, use your own internal rhythm. So once again, you do these three work outs, which are modified classic work outs, I even have videos on the form of ALL of these!
Guys make sure to share this with those starting out, together we can prevent multiple gym deaths, and endless frustrated hours of uselessly trying to get a better body in vain!
BIG BASICS
Day 1 MONDAY
Deadlift 6 sets of 5 Reps
Military Press 6 sets of 5 Reps
Benchpress 6 sets of 5 Reps
then do 10 minutes of whatever the you want
Day 2 WEDNESDAY
Squat 6 sets of 5 Reps
Chin-Ups (or Lat Pulldown) 6 sets of 5 Reps
Seated Row 6 sets of 5 Reps
then do 10 minutes of whatever the you want
Day 3 FRIDAY
Dips 6 sets of 5 Reps
Close-Grip Benchpress 6 sets of 5 Reps
Lunges 6 sets of 5 Reps per side
then do 10 minutes of whatever the you want
Cardio is OPTIONAL
ONE DAY SAMPLE DIET
Breakfast- 3 Eggs, two slices turkey bacon salsa on side with lettuce salad
Mid-morning snack- 1 Cup Goat Yogurt or Greek Yogurt with 1 Cup of Berries
Lunch- 1 Grilled Chicken Breast Salad with 1 Tablespoon olive oil + whatever veggies you want
Post-Workout- 2 Scoops Whey, 2 Pieces of Fruit
Dinner- 6oz lean steak with broccoli
Still hungry? One Glass of Goat Milk
HOW TO SQUAT: http://www.youtube.com/watch?v=X9do_PE_ZKA
HOW TO BENCH: http://www.youtube.com/watch?v=bhgg3ZbKcN8
HOW TO LUNGE: http://www.youtube.com/watch?v=YYZTG6EPp30
HOW TO DO PULL UPS: http://www.youtube.com/watch?v=QjbZb2U-1b0
HOW TO DEADLIFT: http://www.youtube.com/watch?v=_ez-bCfvNCQ
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Duration : 0:4:56
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Push-up Improvement Plan #01 is a comprehensive push-up improvement program that will help you gain lean muscle mass and help you achieve a better push-up score for the Army Physical Fitness Test (APFT) under FM 21-20 or Army Physical Readiness Test (APRT) under TC 3-22.20. If a civilian, use this exercise program to simply get in the best shape of your life! Perform this drill 2-3 sets each with 3 minutes of rest in between each set on Monday, Wednesday, and Friday for 4 weeks and witness you double the amount of push-ups that you can do in a 2-minute assessment. HOOAH!
Part 5 of 6 in this exercise routine for beginners. For more free workouts, diet and fitness videos visit:
For more info on this workout plus all of Zuzana’s video workout tips visit: http://www.BodyRock.Tv
Part 3 of the Full Body Blast workout routine. If you want to get in shape at home for free visit Zuzana’s fitness site http://www.BodyRock.Tv
For more free fitness videos, workout routines and diet and exercise plans visit Zuzana’s free fitness site: http://www.BodyRock.Tv
Read Billy Blanks Boot Camp Elite review @ http://www.jennyreviews.com/health-and-fitness/billy-blanks-boot-camp-elite/
For more free fitness videos, workout routines and diet and exercise plans visit Zuzana’s free fitness site: http://www.BodyRock.Tv
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