Day 1 – Monday
Back and Biceps

THIS SYSTEM IS COPYRIGHTED AND CANNOT BE DUPLICATED OR REPRODUCED FOR ANY REASON!

Week One – Day 1

If this is your first time using the program, complete only ONE of the three sets indicated for each exercise. You don’t want to get too sore your first week. This phase of the program is about getting your muscles fine-tuned and getting your lungs to work more efficiently.

  • 3 sets of 4-6 reps = BIG MUSCLES​
  • 3 sets of 8-12 reps = STRONG MUSCLES
  • 3 Sets of 12-15 reps = DEFINED MUSCLES

Example: You do 25 push-ups. That would be one set with 25 repetitions (reps)

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Let’s Get Started

Exercise   1  of  8  on  Day 1

Select ONLY ONE exercise below, then advance to the next grouping. Choose the color that best fits your needs.

MODERATE

DIFFICULT

ADVANCED

* Choose your 1st exercise above and select options below.

↓   NEXT   ↓

Exercise   2  of  8  on  Day 1

Select ONLY ONE exercise below, then advance to the next grouping. Choose the color that best fits your needs.

MODERATE

DIFFICULT

ADVANCED

* Choose your 2nd exercise above and select options below.

GOALS THIS WEEK:

  • ​Determine the weight and reps for all 8 exercises and write them down. Get familiar with your gym and the equipment available.

  • This week focus on stretching out each muscle group, taking deep breaths and exhaling after each rep. It is your lungs that are responsible for releasing over 84% of fat. Work smarter, not harder.

RESULTS ARE IN: Independent research shows that the recommended supplement nutrition system is superior: 4-times the muscle growth, 4-times the fat loss, and even doubles your metabolism.