To get the most out of this plan you MUST adhere to these rules:

1. Challenge the Body with greater resistance each workout
2. Time Rest Intervals with a stop watch.
3. Record your weights and reps for each set.
4. Sleep 7-9 hours each night.
5. Drink Water…(Bodyweight in lbs. X .7 = Number of Ounces H20 per day)
6. Take a High Quality Multi-Vitamin/Mineral Daily with food
7. Consume a Post Workout Shake (for Specific Guidelines see article under Supplements)
8. Eat Protein every 3 hours.
9. Eat Foods closest to their natural source preferably certified organic.
10. Attain and Maintain a positive outlook. Focus on What YOU WANT!

Phase I: Lower and Upper Body Lean Muscle Mass Development

Monday – Thursday

Exercise	Sets	Reps	Tempo	Rest
A1. Hands on Ball Push-ups	1	10-15	202	–
A2. Push-ups on Floor	1	10-15	101	30
B1. Incline DB presses	4	8-10	301	–
B2. Bent over DB Rows To Chest	4	8-10	301	90
C1. Assisted Medium Grip pull-ups	4	10-12	311	–
C2. Assisted Dips	4	10-12	311	90

Post Workout Shake consumed within 20 minutes of completing workout

Tuesday – Friday

Exercise	Sets	Reps	Tempo	Rest
A1. Single leg squats	1	5 per leg	211	–
A2. SB leg curls	1	10 -15	211	30
B1. BB squats	4	8-10	301	–
B2. Leg curls	4	6-8	301	90
C1. Split Squats	4	10-12	311	–
C2. Stiff-legged deadlifts	4	8-10	301	90

Post Workout Shake consumed within 20 minutes of completing workout:

Wednesday:

Exercise	Sets	Reps	Tempo	Rest
A1. Hanging Leg Raises	4	8-10	212	60
B1. Cable Crunches	4	10-12	222	60

 

Cardio: Killin – Chillin

Warm-up: 3 minutes

Burst One:

• 60 seconds Killin
• 60 seconds Chillin

Repeat 3 cycles for a total of 6 minutes

Burst Two:

• 30 seconds Killin
• 30 seconds Chillin

Repeat for 5 cycles for a total of 5 minutes (total time elapsed 14 minutes)

Burst Three:

• 40 seconds Killin
• 20 seconds Chillin

Repeat for 5 cycles for a total of 5 minutes (19 minutes)

Burst Finale:

• 120 seconds Killin
• 60 seconds Chillin

Repeat 3 cycles for a total of 9 minutes (28 minutes)Cool down as needed

*** IMPORTANT ***

Week	# sets for “B” and “C” Exercises
1	4
2	6
3	8
4	4