Read e-book online 7 Weeks to 10 Pounds of Muscle: The Complete Day-by-Day PDF

By Brett Stewart, Jason Warner

ISBN-10: 1612431224

ISBN-13: 9781612431222

BUILD monstrous MUSCLES
Follow the daily plan during this ebook and you may eventually in achieving the physique you’ve regularly sought after. jam-packed with transparent charts and invaluable images, this e-book 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 application takes below 2 hours a week and calls for simply 3 basic materials: a can-do spirit, a delicately crafted exercise session and an outstanding dietary routine. supplying field-tested courses and scrumptious muscle-building recipes, 7 Weeks to ten kilos of Muscle exhibits how fast you may get robust and sculpted.

Show description

Read or Download 7 Weeks to 10 Pounds of Muscle: The Complete Day-by-Day Program to Pack on Lean, Healthy Muscle Mass PDF

Best other books

Download PDF by David Eddings, Leigh Eddings: Belgarath the Sorcerer (The Belgariad, Book 6)

The lifestyles tale of Belgararth the Sorcerer: his personal account of the good fight that went ahead of the Belgariad and the Malloreon, whilst gods stills walked the land. this is the complete epic tale of Belgarath, the nice sorcerer realized within the Will and the observe on whom the destiny of the area relies. basically Belgarath can inform of these near-forgotten instances while Gods nonetheless walked the land: he's the traditional One, the outdated Wolf, his God Aldur's first and most-favoured disciple.

Download e-book for kindle: Raveling by Peter Moore Smith

Psychotherapist Katherine DeQuincy is torn among brothers: good-looking, winning Eric Airie and Pilot, her haunted, schizophrenic sufferer. in particular while Pilot starts off telling her secrets and techniques basically he is aware and simply he can percentage. ..

"I AM OMNISCIENT".

Allowing herself to fall in love with Eric and attempting to keep Pilot, Katherine grapples with the secret the 2 brothers have in universal: the agonizing disappearance in their more youthful sister 20 years ago.

"I comprehend WHO KILLED HER".

A girl whose personal lifestyles has unraveled, Katherine is venturing into the brain of a schizophrenic, and a maze of deception, betrayal, and hazard. For what tragedy tore aside 20 years in the past, blood nonetheless holds jointly: somebody during this kinfolk murdered one in every of his or her personal -- and may kill again.

"I CAN turn out IT".

Linguistic Imperialism (Oxford Applied Linguistics) - download pdf or read online

This booklet explores English as a world language, and the way and why it has develop into so dominant.

'What is unique approximately his treatise is that it offers the 1st systematic exam of the big value of language to so much neo-colonial organisations. it may be instructed to somebody confident of the 'superiority' of the English language or of the need of its common dissemination. ' - New Internationalist (21/09/1995)

'This is a crucial, groundbreaking research of the political heritage and impression of the unfold of English. Congratulations are because of Phillipson for having taken in this activity . .. Phillipson has tackled a subject matter of significant percentage and his paintings exhibits his broad interpreting of a giant variety of attention-grabbing resources . .. He has drawn awareness dramatically to special matters that experience up to now been customarily missed and that cry out for endured research, and his ebook could be required examining for all focused on the improvement and implementation of language coverage. '

Get DRAFT Magazine (March/April 2013) PDF

DRAFT journal March-April 2013

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

Example text

Do not get caught up in this! Focus on yourself, your goals and learning as much about you, your body and your program as you can. The actual weights you’ll use will probably start around 50%–60% of your 1RM, maybe even lower. It is much more important that you hit the reps and sets than you use heavier weights in this part of the program. Again, the hardest part of this is going to be checking your ego and using the appropriate weight. 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 .

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 . Interme d i a te P r o gra m 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 Thursday S E TS REPS F la t B e n c h Pre ss ( 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 Fl a t B e n c h Pre s s ( p a g e 114 ) Vol um e 5 12 –2 0 D u m b b e ll Pre ss ( p a g e 113 ) Vol um e 5 12 –2 0 D i p ( p a g e 118 ) Nor m al 5 AMAP A LTE R N ATE Over head Press (page 112) 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 L e g Pre ss ( p a g e 12 0 ) Vol um e 3 15 –2 0 F ront Squat (page 110) B a r b e ll R o w ( p a g e 12 2 ) Nor m al 3 8 L ow B ar R ow ( page 123) or 1 - Ar m R ow (page 128) D u m b b e l l Sh r u g ( p a g e 12 4 ) Nor m al 3 8 –1 0 B ar bel l Shr ug (page 125) E Z B a r C u r l ( p a g e 12 6 ) Nor m al 3 8 –1 0 H am m er Cur l ( page 127) 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 ird 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 3 H am m er Cur l (page 127) 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 s s ( 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 Press (page 113) O v e r h e a d Pre s s ( p a g e 112 ) Vol um e 5 15 –2 0 D um bbel l Pus h P ress (page 113) D u m b b e ll B e n c h Pre s s Nor m al 3 8 –12 F l at B ench Press (page 114) C l o s e - G r i p B e n c h Pre ss ( p a g e 12 9 ) Nor m al 3 8 –1 0 R evers e- G r i p Bench P ress (page 114 ) 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 i a n D e a d li f t ( p a g e 13 3 ) Nor m al 3 8 –12 H a m s t r i n g C u r l ( p a g e 12 1 ) Nor m al 5 8 –12 C a l f R a i se ( p a g e 13 2 ) Nor m al 3 15 Le gs ( Ma jor) S at u r da y S u n da y ST YL E 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 F r i da y EXERCISE Re st Re st B ox Squat (page 10 9) Advanced Program The Advanced Program pulls everything together with strength, volume and tension training.

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 . Interme d i a te P r o gra m 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 Thursday S E TS REPS F la t B e n c h Pre ss ( 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 Fl a t B e n c h Pre s s ( p a g e 114 ) Vol um e 5 12 –2 0 D u m b b e ll Pre ss ( p a g e 113 ) Vol um e 5 12 –2 0 D i p ( p a g e 118 ) Nor m al 5 AMAP A LTE R N ATE Over head Press (page 112) 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 L e g Pre ss ( p a g e 12 0 ) Vol um e 3 15 –2 0 F ront Squat (page 110) B a r b e ll R o w ( p a g e 12 2 ) Nor m al 3 8 L ow B ar R ow ( page 123) or 1 - Ar m R ow (page 128) D u m b b e l l Sh r u g ( p a g e 12 4 ) Nor m al 3 8 –1 0 B ar bel l Shr ug (page 125) E Z B a r C u r l ( p a g e 12 6 ) Nor m al 3 8 –1 0 H am m er Cur l ( page 127) 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 ird 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 3 H am m er Cur l (page 127) 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 s s ( 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 Press (page 113) O v e r h e a d Pre s s ( p a g e 112 ) Vol um e 5 15 –2 0 D um bbel l Pus h P ress (page 113) D u m b b e ll B e n c h Pre s s Nor m al 3 8 –12 F l at B ench Press (page 114) C l o s e - G r i p B e n c h Pre ss ( p a g e 12 9 ) Nor m al 3 8 –1 0 R evers e- G r i p Bench P ress (page 114 ) 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 i a n D e a d li f t ( p a g e 13 3 ) Nor m al 3 8 –12 H a m s t r i n g C u r l ( p a g e 12 1 ) Nor m al 5 8 –12 C a l f R a i se ( p a g e 13 2 ) Nor m al 3 15 Le gs ( Ma jor) S at u r da y S u n da y ST YL E 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 F r i da y EXERCISE Re st Re st B ox Squat (page 10 9) Advanced Program The Advanced Program pulls everything together with strength, volume and tension training.

Download PDF sample

7 Weeks to 10 Pounds of Muscle: The Complete Day-by-Day Program to Pack on Lean, Healthy Muscle Mass by Brett Stewart, Jason Warner


by Jeff
4.2

Rated 4.73 of 5 – based on 42 votes