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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

• You are responsible for performing each exercise the correct way to avoid injury. I am not liable for any injuries.  Use correct form at all times to avoid injury. Never use more weight than you can safely handle and have someone spot you on exercises such as the bench press.

• Any new exercise may feel awkward at first so make sure to use a light weight until you feel comfortable enough to increase the weight.

• Always warm up with at least one set of medium-light weight for 8-10 reps.

• You will workout either 4 days per week or 6 days per week according to your schedule.

• You will start with 4 sets of each exercise, unless stated otherwise.

• Different exercises have different numbers of reps.

• If you can do the maximum # of reps, add 5-10 lbs. until you are barely able to get the lower amount

• You will start with a rest break of 2 minutes and work down to 1 minute

• The program consists of (3) 3 week sets for a total of 9 weeks

Click on any body part to jump to those exercises:

PULLING EXERCISES
BICEPS Preacher Curl Lying Incline Curl Standing Barbell Curls	ABS Bicycle Ball Crunch Captain's Chair The Vacuum	BACK Wide Grip Lat Pulldowns Close Grip Lat Pulldowns
PUSHING EXERCISES

TRICEPS Lying Triceps Extension Decline Triceps Press

SHOULDERS 3 In 1 Rotator Leaning Side Lateral Raise Military Press Dips

LEGS Hack Squat Dead Lift Stiff Legged Dead Life

CHEST Dumbbell Bench Press Incline Dumbbell Bench Press Dumbbell Flies Bench Press

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

• Weeks 1-3

  • 4 sets

  • 120 seconds between sets

• Weeks 4-6

  • 5 sets

  • 90 seconds between sets

• Weeks 7-9

  • 6 sets

  • 60 seconds between sets

• Start back at the beginning

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. 

6 DAYS

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