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These are the bare bones most effective exercises to build your body and get heads turnin in the least amount of time! Stick with these exercises and I guarantee you will see a difference within 4 short weeks!
Click Here To Go To The Exercises
SUPER FAST OVERVIEW
Click on any body part to jump to those exercises:
A Couple More Things You Need To Know
If you have been lifting weights for awhile, try gripping the bar without wrapping your thumb around it. Point your thumbs toward each other as with a palms away grip and point thumbs away with a palms facing you grip. Experiment with different exercises. Please use common sense. Some exercises might not be safe to do this with.
Always keep your back straight and slightly arched when lifting with your back
Always perform 1-2 negatives at the end of your set. Keep the weight from descending as long as possible. Your body will thank you for it by growing!
For an excellent finish after your biceps workout, do 1 static chin-up. Get into the chin-up position with an underhand grip. Do not wrap your thumbs around the bar. Your eyes should be at eye level with the bar. Hold it for as long as you can. Fight every inch of the way down. This will fire every fiber in your biceps to trigger rapid growth. You only need to do this once after your biceps workout
These exercises are intended to shape your body quickly and therefore it is not a complete exercise regimen. You will need to start balancing your workout after 5 or 6 cycles, give or take.
You are not concentrating on building endurance, power or strength although these are obvious side effects. You are shaping your body to look more attractive as quickly as possible
The amount of reps to be performed are at the end of the exercise and vary from one to another
Rest Periods and Sets
Do not workout past 45 minutes. If you must workout twice a day, exercise in morning and at night.
Exhale the weight up. Breathe out forcefully through pressed lips
Pick (1) exercise per body part for each (3) week set
You will use these exercises for the next (3) weeks
Perform 4 sets of that exercise unless otherwise stated
After the first (3) week cycle, you can pick another exercise for the next (3) week cycle
Once you go through the 9 week program, you can mix and match the exercises that worked best for you. Make sure not to mix pulling and pushing exercises together because the muscles will not be able to rest
4 DAYS (Don't expect results very fast! Should be very intense to get good results.