the ultimate training program the ultimate muscle

the ultimate training program the ultimate muscle

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THE ULTIMATE
TRAINING PROGRAM
DAY 1 - CHEST & ABS
EXERCISE
SETS
Warm-Up Cardio - 10 min.
Barbell Bench Press
4
Dumbbell Incline Press
3
Cable Crossovers
4
Decline Dumbell Fly
5
Push Ups
2
Hanging Leg Raises
5
Rope Crunches
3
Cardio Cool Down - 15 min.
-
REPS
8
10
12
8
Max
12
8
-
WEIGHT*
80% 1RM
75% 1RM
70% 1RM
70% 1RM
Bodyweight
Bodyweight
70% 1RM
-
REST
90 sec.
60 sec.
60 sec.
30 sec.
90 sec.
60 sec.
60 sec.
-
REPS
6
10
5
10
8
15
-
WEIGHT*
85% 1RM
75% 1RM
85% 1RM
75% 1RM
75% 1RM
70% 1RM
-
REST
90 sec.
60 sec.
90 sec.
60 sec.
60 sec.
60 sec.
-
REPS
6
10
12
8
5
15
-
WEIGHT*
85% 1RM
75% 1RM
70% 1RM
85% 1RM
85% 1RM
70% 1RM
-
REST
90 sec.
60 sec.
60 sec.
60 sec.
60 sec.
60 sec.
-
REPS
6
10
10
6
10
15
-
WEIGHT*
80% 1RM
75% 1RM
75% 1RM
85% 1RM
75% 1RM
70% 1RM
-
REST
90 sec.
60 sec.
60 sec.
60 sec.
60 sec.
60 sec.
-
DAY 2 - BICEPS & TRICEPS
THE ULTIMATE
MUSCLE-BUILDING
MEAL PLAN
MEAL 1
6 Egg Whites
1 Cup of Oatmeal
1 Serving - ProStar® 100%
EXERCISE
SETS
Warm-Up Cardio - 10 min.
Barbell Curls
4
Preacher Curls
3
Single-Arm Hammer Curls
5
Close-Grip Bench Press
3
Dumbbell Triceps Extension 4
Cable Triceps Pushdown
2
Cardio Cool Down - 15 min.
-
Whey Protein
1 Serving - TestostroGROW® 2 HP
MEAL 2
5 oz. Chicken Breast
DAY 4 - LEGS
1 Cup of Brown Rice
EXERCISE
SETS
Warm-Up Cardio - 10 min.
Barbell Full Squats
4
Stiff-Legged Deadlifts
3
Dumbbell Lunges
3
Lying Leg Curls
3
Seated Calf Raises
5
Standing Calf Raises
2
Cardio Cool Down - 15 min.
-
1 Cup of Broccoli
MEAL 3
1 Serving - MUSCLE JUICE®
REVOLUTION 2600 or
ISO MASS XTREME GAINER®
1 Serving - TestostroGROW® 2 HP
MEAL 4
6 oz. Lean Steak
1 Medium Baked Sweet Potato
6 Spears of Asparagus
MEAL 5
5 oz. Chicken Breast
1 Cup of Brown Rice
1 Cup of Broccoli
POST WORKOUT
1 Serving - FLAVORED BCAA 12,000
1 Serving - TestostroGROW® 2 HP
1 Serving - MUSCLE JUICE®
DAY 6 - SHOULDERS, TRAPS & BACK
EXERCISE
SETS
Warm-Up Cardio - 10 min.
Seated Dumbbell Press
4
Standing Side Laterals
3
Dumbbell Shrugs
5
Barbell Row
4
Seated Cable Row
3
Lat Pulldowns
2
Cardio Cool Down - 15 min.
-
REVOLUTION 2600 or
ISO MASS XTREME GAINER®
* NOTE: 1RM means one rep max.
SERIOUS
SUPPLEMENTS
FOR SERIOUS
GOALS