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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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Duration : 0:4:42

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Each week Bob deconstructs the basics of fitness training, showing you the proper method, form, and technique to perform the exercises found in Bob Harper Inside Out Method DVD Series. If you’re a beginner just starting out, or someone needing a refresher, check out Bob’s tips on how to stay motivated, healthy, and get the most out of your workout. All of these moves and more challenges can be found in Bob Harper Inside Out Method DVD Series — a raw workout with real results.

*Injury disclaimer:
Not all exercises are suitable for everyone and this or any other exercise program may result in injury, To reduce this risk of injury, please consult your doctor before beginning this, or any other, physical fitness program. Any user of this program assumes the full risk of injury resulting from performing the routines presented within this video.

Duration : 0:4:35

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AMAZING BOOTY DANCE WORKOUT FOR YOU. WELL NOT A BOOTY DANCE WORKOUT BUT AN AMAZING ONE!

Just sit back and enjoy the video!

LIKED IT? WANNA HELP ME SHARE IT? XD – CLICK BELOW! It helps
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Thanks so much, and don’t forget to check me out on the links below!

MAIN CHANNEL
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Please share with all your friends, it really helps a lot =) thank you and welcome to the channel

Megan

U MAD BRO?! COP SCREWED OUT OF JOB!!….on a Honda
PDS philip defranco
RACHEL UCHITEL WORST GIRLFRIEND EVER??
philip defranco sxephil phillyd Schweddy Balls Rachel Uchitel Toddlers Tiaras Rick Perry Republican Debates P0RN
THUG GUMBY
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PUPPET BREAK-UP (dir. by Sam Macaroni)
yourfavoritemartian your favorite martian yfm bit world Lonnie Moore Sylvain Bitton Geisha House Supper Club Amia Miley
KIM KARDASHIAN AS PRINCESS LEIA IN FAILED PILOT!
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That Awkward Moment When
that awkward moment when ryan higa nigahiga

Duration : 0:2:15

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This is a Talkin Tuesday (Posted on Thursday) Last Talkin Tuesday :http://www.youtube.com/watch?v=1GkKBkH_sHY

Tweet Me Vids You Want To See!: http://twitter.com/#!/SincerelyCass11

Cellulite Video (Squats in the vid will help this!): http://www.youtube.com/watch?v=NAGpz4A1ZaA

Stretchmarks!:
http://www.youtube.com/watch?v=1GkKBkH_sHY

Gym Makeup: http://www.youtube.com/watch?v=2HP-TfaUvlQ

Touchup Your Makeup (After Exercise?)
http://www.youtube.com/watch?v=Su4fBsPB_uE

Exercise helps acne! My Acne:
7 Tips for a Flat Stomach in 7 Days, What I do before Fashion Shows:
Water Fasting Video (Cleared up my acne!)
I Miss You Video Talking about how Water Fasting Helped Me:
Modeling Portfolio:
Do YOU want to Model? Faq’s:
Blog: Should I post Daily Updates?:
My Exercise Buddy (Sometimes, otherwise he just teases me!)
Hike with me? Should I film this or not?
Favorite (RANDOM) Foods on the Personal Chanel!
Horseback Riding On the Beach Vog!:
Autumn Green Eyed Tutorial with blab about Exercise:
Extreme Sports Vlog? Yes, No Maybeso?

FAYCE BOKHYN oh yeah
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TEWWTY MC TWEET TWEET!!! http://twitter.com/#!/SincerelyCass11

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Sub to the Personal Channel for all sort of off-the-wall stuffs:) : http://www.youtube.com/user/CallHerCass

Blog! http://diamondsandheels14.blogspot.com/

Duration : 0:22:11

Technorati Tags: after, and, before, body, bodybuilder, bodybuilding, cardio, exercise, exercise tips, exercises, faq, fashion, fitness, Gym, health, healthy, help, high, hitt, intensity, interval, lose, loss, meditation, model, models exerciseing, modleing, muscle, muscles, my, my exercise routine, need, nutrition, out, personal, posing, q&a, routine, strength, talkin, trainer, training, tricks, tuesday, tutorial, vlog, w0ork, weight, work out, workout, wrkout, Yoga

Duration : 0:5:17

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Duration : 0:3:21

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FACEBOOK:
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SKYRAISE:
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Duration : 0:5:6

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Duration : 0:2:14

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Duration : 0:2:36

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