Brad Gouthro -‐ Live Lean Mass 1

Brad Gouthro -­‐ Live Lean Mass 1 BRAD GOUTHRO FITNESS PRESENTS LIVE LEAN MASS - 10 SETS METHOD
WARM UP
Complete this warm up before every workout. Don’t be one of those dummies that think they’re too cool for warm ups. DO IT!! Note: Complete 30 sec of each exercise with no rest. Complete 2 circuits for a total of a 4 minute warm up. Proceed immediately to the workout. WARM UP Work Rest A1. Seal Jacks 30 sec 0 sec A2. Squats 30 sec 0 sec A3. Push Ups 30 sec 0 sec A4. Pendulum Lunges 30 sec 0 sec www.BradGouthroFitness.com Set #1 Set #2 2 BRAD GOUTHRO FITNESS PRESENTS LIVE LEAN MASS - 10 SETS METHOD
Phase 1
Workout #1 Day 1 (Chest/Back):
Reps: 10 Sets: 10 Tempo: 40X0 Rest: 90 sec between each exercise and A1-­‐A2 superset Exercise Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10 A1. Barbell Flat Bench Press
A2. Seated Machine Rows
Reps: 12 Sets: 3 Tempo: 3020 Rest: 60 sec Exercise Set 1 Set 2 Set 3 B1. Incline DB Flyes
B2. Wide Grip Pull Downs
Be sure to record all workouts on the included printable workout sheets and FOLLOW ALL REST PERIODS & TEMPOS! By following the rest periods and tempos, these workout should take you approximately 60 mins. Brad Gouthro -­‐ Live Lean Mass 3 BRAD GOUTHRO FITNESS PRESENTS LIVE LEAN MASS - 10 SETS METHOD
Phase 1
Workout #1 Day 2 (Legs/Abs):
Reps: 10 Sets: 10 Tempo: 4020 Rest: 90 sec between each exercise and A1-­‐A2 superset Exercise Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10 A1. Barbell Back Squats A2. DB Romanian Deadli\s Reps: 20 (10 per leg for Single-­‐Leg Jackknife Sit-­‐Up) Sets: 3 Tempo: 2020 Rest: 60 sec Exercise Set 1 Set 2 Set 3 B1. Single-­‐Leg Jacknife Sit-­‐Up B2. Standing Machine Calf Raise Be sure to record all workouts on the included printable workout sheets and FOLLOW ALL REST PERIODS & TEMPOS! By following the rest periods and tempos, these workout should take you approximately 60 mins. Brad Gouthro -­‐ Live Lean Mass 4 BRAD GOUTHRO FITNESS PRESENTS LIVE LEAN MASS - 10 SETS METHOD
Phase 1
Workout #1 Day 4 (Arms/Shoulders):
Reps: 10 Sets: 10 Tempo: 40X0 Rest: 90 sec between each exercise and A1-­‐A2 superset Exercise Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10 A1. Parallel Bar Dips A2. EZ Bar Curls Reps: 10-­‐12 Sets: 3 Tempo: 20X0 Rest: 60 sec Exercise Set 1 Set 2 Set 3 B1. Standing Cable Lateral Raise B2. Standing EZ Bar Upright Row Be sure to record all workouts on the included printable workout sheets and FOLLOW ALL REST PERIODS & TEMPOS! By following the rest periods and tempos, these workout should take you approximately 60 mins. Brad Gouthro -­‐ Live Lean Mass 5 BRAD GOUTHRO FITNESS PRESENTS LIVE LEAN MASS - 10 SETS METHOD
Phase 1
Workout #2 Day 1 (Chest/Back):
Reps: 10 Sets: 10 Tempo: 40X0 Rest: 90 sec between each exercise and A1-­‐A2 superset Exercise Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10 A1. Barbell Flat Bench Press
A2. Seated Machine Rows
Reps: 12 Sets: 3 Tempo: 3020 Rest: 60 sec Exercise Set 1 Set 2 Set 3 B1. Incline DB Flyes
B2. Wide Grip Pull Downs
Be sure to record all workouts on the included printable workout sheets and FOLLOW ALL REST PERIODS & TEMPOS! By following the rest periods and tempos, these workout should take you approximately 60 mins. Brad Gouthro -­‐ Live Lean Mass 6 BRAD GOUTHRO FITNESS PRESENTS LIVE LEAN MASS - 10 SETS METHOD
Phase 1
Workout #2 Day 2 (Legs/Abs):
Reps: 10 Sets: 10 Tempo: 4020 Rest: 90 sec between each exercise and A1-­‐A2 superset Exercise Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10 A1. Barbell Back Squats A2. DB Romanian Deadli\s Reps: 20 (10 per leg for Single-­‐Leg Jackknife Sit-­‐Up) Sets: 3 Tempo: 2020 Rest: 60 sec Exercise Set 1 Set 2 Set 3 B1. Single-­‐Leg Jacknife Sit-­‐Up B2. Standing Machine Calf Raise Be sure to record all workouts on the included printable workout sheets and FOLLOW ALL REST PERIODS & TEMPOS! By following the rest periods and tempos, these workout should take you approximately 60 mins. Brad Gouthro -­‐ Live Lean Mass 7 BRAD GOUTHRO FITNESS PRESENTS LIVE LEAN MASS - 10 SETS METHOD
Phase 1
Workout #2 Day 4 (Arms/Shoulders):
Reps: 10 Sets: 10 Tempo: 40X0 Rest: 90 sec between each exercise and A1-­‐A2 superset Exercise Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10 A1. Parallel Bar Dips A2. EZ Bar Curls Reps: 10-­‐12 Sets: 3 Tempo: 20X0 Rest: 60 sec Exercise Set 1 Set 2 Set 3 B1. Standing Cable Lateral Raise B2. Standing EZ Bar Upright Row Be sure to record all workouts on the included printable workout sheets and FOLLOW ALL REST PERIODS & TEMPOS! By following the rest periods and tempos, these workout should take you approximately 60 mins. Brad Gouthro -­‐ Live Lean Mass 8 BRAD GOUTHRO FITNESS PRESENTS LIVE LEAN MASS - 10 SETS METHOD
Phase 1
Workout #3 Day 1 (Chest/Back):
Reps: 10 Sets: 10 Tempo: 40X0 Rest: 90 sec between each exercise and A1-­‐A2 superset Exercise Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10 A1. Barbell Flat Bench Press
A2. Seated Machine Rows
Reps: 12 Sets: 3 Tempo: 3020 Rest: 60 sec Exercise Set 1 Set 2 Set 3 B1. Incline DB Flyes
B2. Wide Grip Pull Downs
Be sure to record all workouts on the included printable workout sheets and FOLLOW ALL REST PERIODS & TEMPOS! By following the rest periods and tempos, these workout should take you approximately 60 mins. Brad Gouthro -­‐ Live Lean Mass 9 BRAD GOUTHRO FITNESS PRESENTS LIVE LEAN MASS - 10 SETS METHOD
Phase 1
Workout #3 Day 2 (Legs/Abs):
Reps: 10 Sets: 10 Tempo: 4020 Rest: 90 sec between each exercise and A1-­‐A2 superset Exercise Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10 A1. Barbell Back Squats A2. DB Romanian Deadli\s Reps: 20 (10 per leg for Single-­‐Leg Jackknife Sit-­‐Up) Sets: 3 Tempo: 2020 Rest: 60 sec Exercise Set 1 Set 2 Set 3 B1. Single-­‐Leg Jacknife Sit-­‐Up B2. Standing Machine Calf Raise Be sure to record all workouts on the included printable workout sheets and FOLLOW ALL REST PERIODS & TEMPOS! By following the rest periods and tempos, these workout should take you approximately 60 mins. Brad Gouthro -­‐ Live Lean Mass 10 BRAD GOUTHRO FITNESS PRESENTS LIVE LEAN MASS - 10 SETS METHOD
Phase 1
Workout #3 Day 4 (Arms/Shoulders):
Reps: 10 Sets: 10 Tempo: 40X0 Rest: 90 sec between each exercise and A1-­‐A2 superset Exercise Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10 A1. Parallel Bar Dips A2. EZ Bar Curls Reps: 10-­‐12 Sets: 3 Tempo: 20X0 Rest: 60 sec Exercise Set 1 Set 2 Set 3 B1. Standing Cable Lateral Raise B2. Standing EZ Bar Upright Row Be sure to record all workouts on the included printable workout sheets and FOLLOW ALL REST PERIODS & TEMPOS! By following the rest periods and tempos, these workout should take you approximately 60 mins. Brad Gouthro -­‐ Live Lean Mass 11 BRAD GOUTHRO FITNESS PRESENTS LIVE LEAN MASS - 10 SETS METHOD
Phase 1
Workout #4 Day 1 (Chest/Back):
Reps: 10 Sets: 10 Tempo: 40X0 Rest: 90 sec between each exercise and A1-­‐A2 superset Exercise Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10 A1. Barbell Flat Bench Press
A2. Seated Machine Rows
Reps: 12 Sets: 3 Tempo: 3020 Rest: 60 sec Exercise Set 1 Set 2 Set 3 B1. Incline DB Flyes
B2. Wide Grip Pull Downs
Be sure to record all workouts on the included printable workout sheets and FOLLOW ALL REST PERIODS & TEMPOS! By following the rest periods and tempos, these workout should take you approximately 60 mins. Brad Gouthro -­‐ Live Lean Mass 12 BRAD GOUTHRO FITNESS PRESENTS LIVE LEAN MASS - 10 SETS METHOD
Phase 1
Workout #4 Day 2 (Legs/Abs):
Reps: 10 Sets: 10 Tempo: 4020 Rest: 90 sec between each exercise and A1-­‐A2 superset Exercise Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10 A1. Barbell Back Squats A2. DB Romanian Deadli\s Reps: 20 (10 per leg for Single-­‐Leg Jackknife Sit-­‐Up) Sets: 3 Tempo: 2020 Rest: 60 sec Exercise Set 1 Set 2 Set 3 B1. Single-­‐Leg Jacknife Sit-­‐Up B2. Standing Machine Calf Raise Be sure to record all workouts on the included printable workout sheets and FOLLOW ALL REST PERIODS & TEMPOS! By following the rest periods and tempos, these workout should take you approximately 60 mins. Brad Gouthro -­‐ Live Lean Mass 13 BRAD GOUTHRO FITNESS PRESENTS LIVE LEAN MASS - 10 SETS METHOD
Phase 1
Workout #4 Day 4 (Arms/Shoulders):
Reps: 10 Sets: 10 Tempo: 40X0 Rest: 90 sec between each exercise and A1-­‐A2 superset Exercise Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10 A1. Parallel Bar Dips A2. EZ Bar Curls Reps: 10-­‐12 Sets: 3 Tempo: 20X0 Rest: 60 sec Exercise Set 1 Set 2 Set 3 B1. Standing Cable Lateral Raise B2. Standing EZ Bar Upright Row Be sure to record all workouts on the included printable workout sheets and FOLLOW ALL REST PERIODS & TEMPOS! By following the rest periods and tempos, these workout should take you approximately 60 mins. Brad Gouthro -­‐ Live Lean Mass 14 BRAD GOUTHRO FITNESS PRESENTS LIVE LEAN MASS - 10 SETS METHOD
Phase 1
Workout #5 Day 1 (Chest/Back):
Reps: 10 Sets: 10 Tempo: 40X0 Rest: 90 sec between each exercise and A1-­‐A2 superset Exercise Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10 A1. Barbell Flat Bench Press
A2. Seated Machine Rows
Reps: 12 Sets: 3 Tempo: 3020 Rest: 60 sec Exercise Set 1 Set 2 Set 3 B1. Incline DB Flyes
B2. Wide Grip Pull Downs
Be sure to record all workouts on the included printable workout sheets and FOLLOW ALL REST PERIODS & TEMPOS! By following the rest periods and tempos, these workout should take you approximately 60 mins. Brad Gouthro -­‐ Live Lean Mass 15 BRAD GOUTHRO FITNESS PRESENTS LIVE LEAN MASS - 10 SETS METHOD
Phase 1
Workout #5 Day 2 (Legs/Abs):
Reps: 10 Sets: 10 Tempo: 4020 Rest: 90 sec between each exercise and A1-­‐A2 superset Exercise Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10 A1. Barbell Back Squats A2. DB Romanian Deadli\s Reps: 20 (10 per leg for Single-­‐Leg Jackknife Sit-­‐Up) Sets: 3 Tempo: 2020 Rest: 60 sec Exercise Set 1 Set 2 Set 3 B1. Single-­‐Leg Jacknife Sit-­‐Up B2. Standing Machine Calf Raise Be sure to record all workouts on the included printable workout sheets and FOLLOW ALL REST PERIODS & TEMPOS! By following the rest periods and tempos, these workout should take you approximately 60 mins. Brad Gouthro -­‐ Live Lean Mass 16 BRAD GOUTHRO FITNESS PRESENTS LIVE LEAN MASS - 10 SETS METHOD
Phase 1
Workout #5 Day 4 (Arms/Shoulders):
Reps: 10 Sets: 10 Tempo: 40X0 Rest: 90 sec between each exercise and A1-­‐A2 superset Exercise Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10 A1. Parallel Bar Dips A2. EZ Bar Curls Reps: 10-­‐12 Sets: 3 Tempo: 20X0 Rest: 60 sec Exercise Set 1 Set 2 Set 3 B1. Standing Cable Lateral Raise B2. Standing EZ Bar Upright Row Be sure to record all workouts on the included printable workout sheets and FOLLOW ALL REST PERIODS & TEMPOS! By following the rest periods and tempos, these workout should take you approximately 60 mins. Brad Gouthro -­‐ Live Lean Mass 17 BRAD GOUTHRO FITNESS PRESENTS LIVE LEAN MASS - 10 SETS METHOD
Phase 1
Workout #6 Day 1 (Chest/Back):
Reps: 10 Sets: 10 Tempo: 40X0 Rest: 90 sec between each exercise and A1-­‐A2 superset Exercise Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10 A1. Barbell Flat Bench Press
A2. Seated Machine Rows
Reps: 12 Sets: 3 Tempo: 3020 Rest: 60 sec Exercise Set 1 Set 2 Set 3 B1. Incline DB Flyes
B2. Wide Grip Pull Downs
Be sure to record all workouts on the included printable workout sheets and FOLLOW ALL REST PERIODS & TEMPOS! By following the rest periods and tempos, these workout should take you approximately 60 mins. Brad Gouthro -­‐ Live Lean Mass 18 BRAD GOUTHRO FITNESS PRESENTS LIVE LEAN MASS - 10 SETS METHOD
Phase 1
Workout #6 Day 2 (Legs/Abs):
Reps: 10 Sets: 10 Tempo: 4020 Rest: 90 sec between each exercise and A1-­‐A2 superset Exercise Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10 A1. Barbell Back Squats A2. DB Romanian Deadli\s Reps: 20 (10 per leg for Single-­‐Leg Jackknife Sit-­‐Up) Sets: 3 Tempo: 2020 Rest: 60 sec Exercise Set 1 Set 2 Set 3 B1. Single-­‐Leg Jacknife Sit-­‐Up B2. Standing Machine Calf Raise Be sure to record all workouts on the included printable workout sheets and FOLLOW ALL REST PERIODS & TEMPOS! By following the rest periods and tempos, these workout should take you approximately 60 mins. Brad Gouthro -­‐ Live Lean Mass 19 BRAD GOUTHRO FITNESS PRESENTS LIVE LEAN MASS - 10 SETS METHOD
Phase 1
Workout #6 Day 4 (Arms/Shoulders):
Reps: 10 Sets: 10 Tempo: 40X0 Rest: 90 sec between each exercise and A1-­‐A2 superset Exercise Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10 A1. Parallel Bar Dips A2. EZ Bar Curls Reps: 10-­‐12 Sets: 3 Tempo: 20X0 Rest: 60 sec Exercise Set 1 Set 2 Set 3 B1. Standing Cable Lateral Raise B2. Standing EZ Bar Upright Row Be sure to record all workouts on the included printable workout sheets and FOLLOW ALL REST PERIODS & TEMPOS! By following the rest periods and tempos, these workout should take you approximately 60 mins. Brad Gouthro -­‐ Live Lean Mass 20 BRAD GOUTHRO FITNESS PRESENTS LIVE LEAN MASS - 10 SETS METHOD
Phase 2A
Day 1 (Chest/Back):
Workout #1 “ACTIVE RECOVERY” PROGRAM (OpXonal) Reps: 8 Sets: 6 Tempo: 4020 Rest: 60 sec between each exercise Exercise Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 A1. Chest Dips Exercise B1. Pulls Ups Be sure to record all workouts on the included printable workout sheets and FOLLOW ALL REST PERIODS & TEMPOS! By following the rest periods and tempos, these workouts should take you between 20-­‐25 mins. Brad Gouthro -­‐ Live Lean Mass 21 BRAD GOUTHRO FITNESS PRESENTS LIVE LEAN MASS - 10 SETS METHOD
Phase 2A
Day 2 (Legs/Abs):
Workout #1 “ACTIVE RECOVERY” PROGRAM (OpXonal) Reps: 8 Sets: 6 Tempo: 4020 Rest: 60 sec Exercise Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 A1. Leg Press Exercise B1. Standing Cable Wood Chop Be sure to record all workouts on the included printable workout sheets and FOLLOW ALL REST PERIODS & TEMPOS! By following the rest periods and tempos, these workouts should take you between 20-­‐25 mins. Brad Gouthro -­‐ Live Lean Mass 22 BRAD GOUTHRO FITNESS PRESENTS LIVE LEAN MASS - 10 SETS METHOD
Phase 2A
Day 4: (Arms/Shoulders)
Workout #1 “ACTIVE RECOVERY” PROGRAM (OpXonal) Reps: 8 Sets: 6 Tempo: 3020 Rest: 60 sec between each exercise Exercise Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 A1. Body Drag Bicep Curl Exercise B1. DB Alternate Side Swing Be sure to record all workouts on the included printable workout sheets and FOLLOW ALL REST PERIODS & TEMPOS! By following the rest periods and tempos, these workouts should take you between 20-­‐25 mins. Brad Gouthro -­‐ Live Lean Mass 23 BRAD GOUTHRO FITNESS PRESENTS LIVE LEAN MASS - 10 SETS METHOD
Phase 2A
Day 1 (Chest/Back):
Workout #2 “ACTIVE RECOVERY” PROGRAM (OpXonal) Reps: 8 Sets: 6 Tempo: 4020 Rest: 60 sec between each exercise Exercise Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 A1. Chest Dips Exercise B1. Pull Ups Be sure to record all workouts on the included printable workout sheets and FOLLOW ALL REST PERIODS & TEMPOS! By following the rest periods and tempos, these workouts should take you between 20-­‐25 mins. Brad Gouthro -­‐ Live Lean Mass 24 BRAD GOUTHRO FITNESS PRESENTS LIVE LEAN MASS - 10 SETS METHOD
Phase 2A
Day 2 (Legs/Abs):
Workout #2 “ACTIVE RECOVERY” PROGRAM (OpXonal) Reps: 8 Sets: 6 Tempo: 4020 Rest: 60 sec Exercise Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 A1. Leg Press Exercise B1. Standing Cable Wood Chop Be sure to record all workouts on the included printable workout sheets and FOLLOW ALL REST PERIODS & TEMPOS! By following the rest periods and tempos, these workouts should take you between 20-­‐25 mins. Brad Gouthro -­‐ Live Lean Mass 25 BRAD GOUTHRO FITNESS PRESENTS LIVE LEAN MASS - 10 SETS METHOD
Phase 2A
Day 4: (Arms/Shoulders)
Workout #2 “ACTIVE RECOVERY” PROGRAM (OpXonal) Reps: 8 Sets: 6 Tempo: 3020 Rest: 60 sec between each exercise Exercise Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 A1. Body Drag Bicep Curl Exercise B1. DB Alternate Side Swing Be sure to record all workouts on the included printable workout sheets and FOLLOW ALL REST PERIODS & TEMPOS! By following the rest periods and tempos, these workouts should take you between 20-­‐25 mins. Brad Gouthro -­‐ Live Lean Mass 26 BRAD GOUTHRO FITNESS PRESENTS LIVE LEAN MASS - 10 SETS METHOD
Phase 2A
Day 1 (Chest/Back):
Workout #3 “ACTIVE RECOVERY” PROGRAM (OpXonal) Reps: 8 Sets: 6 Tempo: 4020 Rest: 60 sec between each exercise Exercise Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 A1. Chest Dips Exercise B1. Pulls Ups Be sure to record all workouts on the included printable workout sheets and FOLLOW ALL REST PERIODS & TEMPOS! By following the rest periods and tempos, these workouts should take you between 20-­‐25 mins. Brad Gouthro -­‐ Live Lean Mass 27 BRAD GOUTHRO FITNESS PRESENTS LIVE LEAN MASS - 10 SETS METHOD
Phase 2A
Day 2 (Legs/Abs):
Workout #3 “ACTIVE RECOVERY” PROGRAM (OpXonal) Reps: 8 Sets: 6 Tempo: 4020 Rest: 60 sec Exercise Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 A1. Leg Press Exercise B1. Standing Cable Wood Chop Be sure to record all workouts on the included printable workout sheets and FOLLOW ALL REST PERIODS & TEMPOS! By following the rest periods and tempos, these workouts should take you between 20-­‐25 mins. Brad Gouthro -­‐ Live Lean Mass 28 BRAD GOUTHRO FITNESS PRESENTS LIVE LEAN MASS - 10 SETS METHOD
Phase 2A
Day 4: (Arms/Shoulders)
Workout #3 “ACTIVE RECOVERY” PROGRAM (OpXonal) Reps: 8 Sets: 6 Tempo: 3020 Rest: 60 sec between each exercise Exercise Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 A1. Body Drag Bicep Curl Exercise B1. DB Alternate Side Swing Be sure to record all workouts on the included printable workout sheets and FOLLOW ALL REST PERIODS & TEMPOS! By following the rest periods and tempos, these workouts should take you between 20-­‐25 mins. Brad Gouthro -­‐ Live Lean Mass 29 BRAD GOUTHRO FITNESS PRESENTS LIVE LEAN MASS - 10 SETS METHOD
Phase 2A
Day 1 (Chest/Back):
Workout #4 “ACTIVE RECOVERY” PROGRAM (OpXonal) Reps: 8 Sets: 6 Tempo: 4020 Rest: 60 sec between each exercise Exercise Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 A1. Chest Dips Exercise B1. Pull Ups Be sure to record all workouts on the included printable workout sheets and FOLLOW ALL REST PERIODS & TEMPOS! By following the rest periods and tempos, these workouts should take you between 20-­‐25 mins. Brad Gouthro -­‐ Live Lean Mass 30 BRAD GOUTHRO FITNESS PRESENTS LIVE LEAN MASS - 10 SETS METHOD
Phase 2A
Day 2 (Legs/Abs):
Workout #4 “ACTIVE RECOVERY” PROGRAM (OpXonal) Reps: 8 Sets: 6 Tempo: 4020 Rest: 60 sec Exercise Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 A1. Leg Press Exercise B1. Standing Cable Wood Chop Be sure to record all workouts on the included printable workout sheets and FOLLOW ALL REST PERIODS & TEMPOS! By following the rest periods and tempos, these workouts should take you between 20-­‐25 mins. Brad Gouthro -­‐ Live Lean Mass 31 BRAD GOUTHRO FITNESS PRESENTS LIVE LEAN MASS - 10 SETS METHOD
Phase 2A
Day 4: (Arms/Shoulders)
Workout #4 “ACTIVE RECOVERY” PROGRAM (OpXonal) Reps: 8 Sets: 6 Tempo: 3020 Rest: 60 sec between each exercise Exercise Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 A1. Body Drag Bicep Curl Exercise B1. DB Alternate Side Swing Be sure to record all workouts on the included printable workout sheets and FOLLOW ALL REST PERIODS & TEMPOS! By following the rest periods and tempos, these workouts should take you between 20-­‐25 mins. Brad Gouthro -­‐ Live Lean Mass 32 BRAD GOUTHRO FITNESS PRESENTS LIVE LEAN MASS - 10 SETS METHOD
Phase 2B
Workout #1 Day 1 (Chest/Back):
Reps: 6 Sets: 10 Tempo: 50X0 Rest: 90 sec between each exercise and A1-­‐A2 superset Exercise Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10 A1. Incline DB Press A2. One Arm DB Rows Reps: 6 Sets: 3 Tempo: 3010 Rest: 60 sec Exercise Set 1 Set 2 Set 3 B1. Flat DB Flyes B2. Wide Grip Pull Ups Be sure to record all workouts on the included printable workout sheets and FOLLOW ALL REST PERIODS & TEMPOS! By following the rest periods and tempos, these workout should take you approximately 60 mins. Brad Gouthro -­‐ Live Lean Mass 33 BRAD GOUTHRO FITNESS PRESENTS LIVE LEAN MASS - 10 SETS METHOD
Phase 2B
Workout #1 Day 2 (Legs/Abs):
Reps: 6 Sets: 10 Tempo: 50X0 Rest: 90 sec between each exercise and A1-­‐A2 superset Exercise Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10 A1. Barbell Deadli\s A2. DB Reverse Lunges Reps: 15 Sets: 3 Tempo: 3030 Rest: 60 sec Exercise Set 1 Set 2 Set 3 B1. Olympic Bar Rotacons B2. Seated Machine Calf Raises Be sure to record all workouts on the included printable workout sheets and FOLLOW ALL REST PERIODS & TEMPOS! By following the rest periods and tempos, these workout should take you approximately 60 mins. Brad Gouthro -­‐ Live Lean Mass 34 BRAD GOUTHRO FITNESS PRESENTS LIVE LEAN MASS - 10 SETS METHOD
Phase 2B
Workout #1 Day 4: (Arms/Shoulders)
Reps: 6 Sets: 10 Tempo: 50X0 Rest: 90 sec between each exercise and A1-­‐A2 superset Exercise Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10 A1. Perfect BB Curl A2. Flat Bench Close Grip Barbell Press Reps: 10-­‐12 Sets: 3 Tempo: 3010 (standing barbell press) 20X0 (rear delt raise) Rest: 60 sec Exercise Set 1 Set 2 Set 3 B1. Standing Barbell Press B2. Bent Over DB Rear Delt Raise Be sure to record all workouts on the included printable workout sheets and FOLLOW ALL REST PERIODS & TEMPOS! By following the rest periods and tempos, these workout should take you approximately 60 mins. Brad Gouthro -­‐ Live Lean Mass 35 BRAD GOUTHRO FITNESS PRESENTS LIVE LEAN MASS - 10 SETS METHOD
Phase 2B
Workout #2 Day 1 (Chest/Back):
Reps: 6 Sets: 10 Tempo: 50X0 Rest: 90 sec between each exercise and A1-­‐A2 superset Exercise Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10 A1. Incline DB Press A2. One Arm DB Rows Reps: 6 Sets: 3 Tempo: 3010 Rest: 60 sec Exercise Set 1 Set 2 Set 3 B1. Flat DB Flyes B2. Wide Grip Pull Ups Be sure to record all workouts on the included printable workout sheets and FOLLOW ALL REST PERIODS & TEMPOS! By following the rest periods and tempos, these workout should take you approximately 60 mins. Brad Gouthro -­‐ Live Lean Mass 36 BRAD GOUTHRO FITNESS PRESENTS LIVE LEAN MASS - 10 SETS METHOD
Phase 2B
Workout #2 Day 2 (Legs/Abs):
Reps: 6 Sets: 10 Tempo: 50X0 Rest: 90 sec between each exercise and A1-­‐A2 superset Exercise Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10 A1. Barbell Deadli\s A2. DB Reverse Lunges Reps: 15 Sets: 3 Tempo: 3030 Rest: 60 sec Exercise Set 1 Set 2 Set 3 B1. Olympic Bar Rotacons B2. Seated Machine Calf Raises Be sure to record all workouts on the included printable workout sheets and FOLLOW ALL REST PERIODS & TEMPOS! By following the rest periods and tempos, these workout should take you approximately 60 mins. Brad Gouthro -­‐ Live Lean Mass 37 BRAD GOUTHRO FITNESS PRESENTS LIVE LEAN MASS - 10 SETS METHOD
Phase 2B
Workout #2 Day 4: (Arms/Shoulders)
Reps: 6 Sets: 10 Tempo: 50X0 Rest: 90 sec between each exercise and A1-­‐A2 superset Exercise Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10 A1. Perfect BB Curl A2. Flat Bench Close Grip Barbell Press Reps: 10-­‐12 Sets: 3 Tempo: 3010 (standing barbell press) 20X0 (rear delt raise) Rest: 60 sec Exercise Set 1 Set 2 Set 3 B1. Standing Barbell Press B2. Bent Over DB Rear Delt Raise Be sure to record all workouts on the included printable workout sheets and FOLLOW ALL REST PERIODS & TEMPOS! By following the rest periods and tempos, these workout should take you approximately 60 mins. Brad Gouthro -­‐ Live Lean Mass 38 BRAD GOUTHRO FITNESS PRESENTS LIVE LEAN MASS - 10 SETS METHOD
Phase 2B
Workout #3 Day 1 (Chest/Back):
Reps: 6 Sets: 10 Tempo: 50X0 Rest: 90 sec between each exercise and A1-­‐A2 superset Exercise Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10 A1. Incline DB Press A2. One Arm DB Rows Reps: 6 Sets: 3 Tempo: 3010 Rest: 60 sec Exercise Set 1 Set 2 Set 3 B1. Flat DB Flyes B2. Wide Grip Pull Ups Be sure to record all workouts on the included printable workout sheets and FOLLOW ALL REST PERIODS & TEMPOS! By following the rest periods and tempos, these workout should take you approximately 60 mins. Brad Gouthro -­‐ Live Lean Mass 39 BRAD GOUTHRO FITNESS PRESENTS LIVE LEAN MASS - 10 SETS METHOD
Phase 2B
Workout #3 Day 2 (Legs/Abs):
Reps: 6 Sets: 10 Tempo: 50X0 Rest: 90 sec between each exercise and A1-­‐A2 superset Exercise Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10 A1. Barbell Deadli\s A2. DB Reverse Lunges Reps: 15 Sets: 3 Tempo: 3030 Rest: 60 sec Exercise Set 1 Set 2 Set 3 B1. Olympic Bar Rotacons B2. Seated Machine Calf Raises Be sure to record all workouts on the included printable workout sheets and FOLLOW ALL REST PERIODS & TEMPOS! By following the rest periods and tempos, these workout should take you approximately 60 mins. Brad Gouthro -­‐ Live Lean Mass 40 BRAD GOUTHRO FITNESS PRESENTS LIVE LEAN MASS - 10 SETS METHOD
Phase 2B
Workout #3 Day 4: (Arms/Shoulders)
Reps: 6 Sets: 10 Tempo: 50X0 Rest: 90 sec between each exercise and A1-­‐A2 superset Exercise Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10 A1. Perfect BB Curl A2. Flat Bench Close Grip Barbell Press Reps: 10-­‐12 Sets: 3 Tempo: 3010 (standing barbell press) 20X0 (rear delt raise) Rest: 60 sec Exercise Set 1 Set 2 Set 3 B1. Standing Barbell Press B2. Bent Over DB Rear Delt Raise Be sure to record all workouts on the included printable workout sheets and FOLLOW ALL REST PERIODS & TEMPOS! By following the rest periods and tempos, these workout should take you approximately 60 mins. Brad Gouthro -­‐ Live Lean Mass 41 BRAD GOUTHRO FITNESS PRESENTS LIVE LEAN MASS - 10 SETS METHOD
Phase 2B
Workout #4 Day 1 (Chest/Back):
Reps: 6 Sets: 10 Tempo: 50X0 Rest: 90 sec between each exercise and A1-­‐A2 superset Exercise Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10 A1. Incline DB Press A2. One Arm DB Rows Reps: 6 Sets: 3 Tempo: 3010 Rest: 60 sec Exercise Set 1 Set 2 Set 3 B1. Flat DB Flyes B2. Wide Grip Pull Ups Be sure to record all workouts on the included printable workout sheets and FOLLOW ALL REST PERIODS & TEMPOS! By following the rest periods and tempos, these workout should take you approximately 60 mins. Brad Gouthro -­‐ Live Lean Mass 42 BRAD GOUTHRO FITNESS PRESENTS LIVE LEAN MASS - 10 SETS METHOD
Phase 2B
Workout #4 Day 2 (Legs/Abs):
Reps: 6 Sets: 10 Tempo: 50X0 Rest: 90 sec between each exercise and A1-­‐A2 superset Exercise Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10 A1. Barbell Deadli\s A2. DB Reverse Lunges Reps: 15 Sets: 3 Tempo: 3030 Rest: 60 sec Exercise Set 1 Set 2 Set 3 B1. Olympic Bar Rotacons B2. Seated Machine Calf Raises Be sure to record all workouts on the included printable workout sheets and FOLLOW ALL REST PERIODS & TEMPOS! By following the rest periods and tempos, these workout should take you approximately 60 mins. Brad Gouthro -­‐ Live Lean Mass 43 BRAD GOUTHRO FITNESS PRESENTS LIVE LEAN MASS - 10 SETS METHOD
Phase 2B
Workout #4 Day 4: (Arms/Shoulders)
Reps: 6 Sets: 10 Tempo: 50X0 Rest: 90 sec between each exercise and A1-­‐A2 superset Exercise Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10 A1. Perfect BB Curl A2. Flat Bench Close Grip Barbell Press Reps: 10-­‐12 Sets: 3 Tempo: 3010 (standing barbell press) 20X0 (rear delt raise) Rest: 60 sec Exercise Set 1 Set 2 Set 3 B1. Standing Barbell Press B2. Bent Over DB Rear Delt Raise Be sure to record all workouts on the included printable workout sheets and FOLLOW ALL REST PERIODS & TEMPOS! By following the rest periods and tempos, these workout should take you approximately 60 mins. Brad Gouthro -­‐ Live Lean Mass 44 BRAD GOUTHRO FITNESS PRESENTS LIVE LEAN MASS - 10 SETS METHOD
Phase 2B
Workout #5 Day 1 (Chest/Back):
Reps: 6 Sets: 10 Tempo: 50X0 Rest: 90 sec between each exercise and A1-­‐A2 superset Exercise Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10 A1. Incline DB Press A2. One Arm DB Rows Reps: 6 Sets: 3 Tempo: 3010 Rest: 60 sec Exercise Set 1 Set 2 Set 3 B1. Flat DB Flyes B2. Wide Grip Pull Ups Be sure to record all workouts on the included printable workout sheets and FOLLOW ALL REST PERIODS & TEMPOS! By following the rest periods and tempos, these workout should take you approximately 60 mins. Brad Gouthro -­‐ Live Lean Mass 45 BRAD GOUTHRO FITNESS PRESENTS LIVE LEAN MASS - 10 SETS METHOD
Phase 2B
Workout #5 Day 2 (Legs/Abs):
Reps: 6 Sets: 10 Tempo: 50X0 Rest: 90 sec between each exercise and A1-­‐A2 superset Exercise Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10 A1. Barbell Deadli\s A2. DB Reverse Lunges Reps: 15 Sets: 3 Tempo: 3030 Rest: 60 sec Exercise Set 1 Set 2 Set 3 B1. Olympic Bar Rotacons B2. Seated Machine Calf Raises Be sure to record all workouts on the included printable workout sheets and FOLLOW ALL REST PERIODS & TEMPOS! By following the rest periods and tempos, these workout should take you approximately 60 mins. Brad Gouthro -­‐ Live Lean Mass 46 BRAD GOUTHRO FITNESS PRESENTS LIVE LEAN MASS - 10 SETS METHOD
Phase 2B
Workout #5 Day 4: (Arms/Shoulders)
Reps: 6 Sets: 10 Tempo: 50X0 Rest: 90 sec between each exercise and A1-­‐A2 superset Exercise Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10 A1. Perfect BB Curl A2. Flat Bench Close Grip Barbell Press Reps: 10-­‐12 Sets: 3 Tempo: 3010 (standing barbell press) 20X0 (rear delt raise) Rest: 60 sec Exercise Set 1 Set 2 Set 3 B1. Standing Barbell Press B2. Bent Over DB Rear Delt Raise Be sure to record all workouts on the included printable workout sheets and FOLLOW ALL REST PERIODS & TEMPOS! By following the rest periods and tempos, these workout should take you approximately 60 mins. Brad Gouthro -­‐ Live Lean Mass 47 BRAD GOUTHRO FITNESS PRESENTS LIVE LEAN MASS - 10 SETS METHOD
Phase 2B
Workout #6 Day 1 (Chest/Back):
Reps: 6 Sets: 10 Tempo: 50X0 Rest: 90 sec between each exercise and A1-­‐A2 superset Exercise Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10 A1. Incline DB Press A2. One Arm DB Rows Reps: 6 Sets: 3 Tempo: 3010 Rest: 60 sec Exercise Set 1 Set 2 Set 3 B1. Flat DB Flyes B2. Wide Grip Pull Ups Be sure to record all workouts on the included printable workout sheets and FOLLOW ALL REST PERIODS & TEMPOS! By following the rest periods and tempos, these workout should take you approximately 60 mins. Brad Gouthro -­‐ Live Lean Mass 48 BRAD GOUTHRO FITNESS PRESENTS LIVE LEAN MASS - 10 SETS METHOD
Phase 2B
Workout #6 Day 2 (Legs/Abs):
Reps: 6 Sets: 10 Tempo: 50X0 Rest: 90 sec between each exercise and A1-­‐A2 superset Exercise Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10 A1. Barbell Deadli\s A2. DB Reverse Lunges Reps: 15 Sets: 3 Tempo: 3030 Rest: 60 sec Exercise Set 1 Set 2 Set 3 B1. Olympic Bar Rotacons B2. Seated Machine Calf Raises Be sure to record all workouts on the included printable workout sheets and FOLLOW ALL REST PERIODS & TEMPOS! By following the rest periods and tempos, these workout should take you approximately 60 mins. Brad Gouthro -­‐ Live Lean Mass 49 BRAD GOUTHRO FITNESS PRESENTS LIVE LEAN MASS - 10 SETS METHOD
Phase 2B
Workout #6 Day 4: (Arms/Shoulders)
Reps: 6 Sets: 10 Tempo: 50X0 Rest: 90 sec between each exercise and A1-­‐A2 superset Exercise Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10 A1. Perfect BB Curl A2. Flat Bench Close Grip Barbell Press Reps: 10-­‐12 Sets: 3 Tempo: 3010 (standing barbell press) 20X0 (rear delt raise) Rest: 60 sec Exercise Set 1 Set 2 Set 3 B1. Standing Barbell Press B2. Bent Over DB Rear Delt Raise Be sure to record all workouts on the included printable workout sheets and FOLLOW ALL REST PERIODS & TEMPOS! By following the rest periods and tempos, these workout should take you approximately 60 mins. Brad Gouthro -­‐ Live Lean Mass 50