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Workout To Get Very Strong Essay

4237 words - 17 pages

Laron Landry
Pro Football suPerstar

PHASE 1

DiEt + trAining SEriES

gEt SWOLE DiEt + trAining gUiDE

gEt SWOLE + TRAINING GUIDE

FOOD LiSt

MEAtS:
• Chicken • Mackerel • Salmon • Tuna • Lean Beef • Jerky • Turkey • Lunch Meat Ham • Lunch Meat Roast Beef • Eggs

VEgEtAbLES:
• Asparagus • Bamboo Shoots • Bean Sprouts • Beet Greens • Bok Choy Greens • Broccoli • Cabbage • Cauliflower • Celery • Chards • Chicory • Collard Greens • Cucumber • Endive • Escarole • Garlic • Kale • Kohlrabi • Lettuces • Mushrooms • Mustard Greens • Parsley • Radishes • Salad Greens • Sauerkraut • Spinach String Beans • Summer Squashes • Turnip Greens • ...view middle of the document...

FOOD:
No Food

EX. tiME:
Lunch

1:00pm

SUPPLEMEnt:
No Supplement

FOOD:
Choose From Food List: Meat: 8 oz. Carbohydrate: 1/2 cup Ex: 8 oz. of tuna and medium sweet potato

www.bodybuilding.com/getswole TO SEE “PROPER FORM” EXERCISE VIDEOS, VISIT: MUSCLEPHARM.COM

gEt SWOLE + TRAINING GUIDE

PHASE 1: WEEKS 1–4

EX. tiME:
Mid-Evening

4:00pm

SUPPLEMEnt:
COMBAT POWDER®: 2 scoops * Take with 8-12 oz. of water & 2 oz. of heavy whipping cream.

FOOD:
No Food

EX. tiME:
Dinner

7:00pm

SUPPLEMEnt:
No Supplement

FOOD:
Choose From Food List: Meat: 8 oz. Carbohydrate: 1 cup Vegetables: 2 cups Ex: 8 oz. of tuna, medium sweet potato, 2 cups of broccoli

EX. tiME:
Pre-Sleep

10:00pm

SUPPLEMEnt:
COMBAT POWDER®: 2 scoops * Take with 8-12 oz. of water & 2 oz. of heavy whipping cream. Z-CORE PM™: 1 capsule

FOOD:
No Food

www.bodybuilding.com/getswole TO SEE “PROPER FORM” EXERCISE VIDEOS, VISIT: MUSCLEPHARM.COM

gEt SWOLE + TRAINING GUIDE
SUPPLEMEntS: PRE-WORKOUT
ASSAULT™ 1 scoop with 8-12 oz. of water 20-30 minutes before workout.

PHASE 1: WEEKS 1–4

SUPPLEMEntS: POST-WORKOUT
RE-CON® 1/2 scoop with 8-12 oz. of water immediately after workout. BCAA 3:1:2™ 6 capsules with 8-12 oz. of water immediately after workout. CREATINE 3 scoops with 8-12 oz. of water immediately after workout.

MOnDAY: CHEST + BACK
* A superset is a back-to-back grouping of your sets, alternating, with no rest in-between.

EXErCiSE
Wide Grip Pull-Ups SuperSet Flat Bench Incline Dumbbells SuperSet Seated Row Wide Grip Pull-Ups SuperSet Chest Fly Single Dumbbell Pull-Over Across Bench

SEt/rEPS
5 x failure 5 x 12 5 x 12 5 x 12 5 x failure 5 x 12 6 x 12

trAining tiP

tUESDAY: LEGS + ABS
* A superset is a back-to-back grouping of your sets, alternating, with no rest in-between.

EXErCiSE
Squats SuperSet Leg Press Stiff Leg Dead Lift SuperSet Hamstring Curl Barbell Lunges SuperSet Weighted Calf Raises Ab Wheel

SEt/rEPS
5 x 12 5 x 12 5 x 12 5 x 12 5 x 12 5 x 12 50

trAining tiP

www.bodybuilding.com/getswole TO SEE “PROPER FORM” EXERCISE VIDEOS, VISIT: MUSCLEPHARM.COM

gEt SWOLE + TRAINING GUIDE
WEDnESDAY: ARMS
* A superset is a back-to-back grouping of your sets, alternating, with no rest in-between.

PHASE 1: WEEKS 1–4

EXErCiSE
Arnold Cheat Curls—Straight Bar SuperSet Incline French Press Incline Alternating Dumbbell Curls SuperSet Straight Bar Push-Downs Bench Dips SuperSet Preacher Curl Machine

SEt/rEPS
6 x 8 6 x 8 5 x 6, 5-second twist, then 4 more 5 x 20, 20 x 1/4 rep 5 x failure 5 x 30

trAining tiP

tHUrSDAY: SHOULDERS + ABS
* A superset is a back-to-back grouping of your sets, alternating, with no rest in-between.

EXErCiSE
Military Press—Bar SuperSet Upright Rows Lateral Raises SuperSet Full Frontals Ab Wheel

SEt/rEPS
5 x 12 5 x 12 5 x 12 5 x 12 1 x 100

trAining tiP

FriDAY + SAtUrDAY + SUnDAY: REST + RECOVER
* In Phase 1, you...

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