(3 days a week, only 1 set of 2 minutes a day!!!)

This workout is perfect if you can't make it to the gym, 

all you need are dumbbells and a timer!!

Do only 1 set of this one movement Monday, Wednesday & Friday!

THE KEY IS TO PROGRESS TO THE NEXT LEVEL!!! 

SO...

When this 2 minute exercise becomes easy, move on to the Advanced workout! 

Have Fun!!   Bryan

More Men & Women Beginners Programs Coming Soon...........

 

This exercise is a quick, timed workout that works your whole body in one motion!  It has given me great gains of endurance and strength and it's only a 2 to 4 minute workout!  Only being 2 to 4 minutes gives you a maximum degree of focus to really push yourself.

Monday:

(see video clip below)

Squat Shrug Push-Ups, only 1 set timed for 2 to 4 minutes  (replacing row motion at the top with shrugs).  I am using 100 lb dumbbells.    When time is up, immediately do 8-15 dead-hang pull ups or heavy dumbbell rows (as many as you can).

(see video clip below)

                                                      

Squat Row Push-ups, 1 set  for 2 to 4 minutes.  I am using 45 lb dummbells (sometimes on this day I will drop down to 30lb dummbells, if I am a little sore from previous workouts).  

(see video clip below)

                                                   

Squat Curl Push-Ups, 1 set  timed for 2 - 4 minutes  (replacing row at the top with bicep curls).  I am using 45 lb dummbells. 

(See video clip below)

Squat  Row Push-Ups, 1 set timed for 2 - 4 minutes  45 lb dummbells.  When time is up, immediately do 10-20 dips or incline (feet elevated) push-ups (as many as you can). 

(See video clip below)

Take the weekend off of weight training.  If you would like to do some light Cardio...go for it!!     Have fun with this!!!  There are many variations you can do with this one movement, the main thing is keep it short so you don't over-train (no more than 4 or 5 minutes), keep it INTENSE, and take a day off between workouts if you feel like you need one, just pick back up with the next workout the next day!  

It works everything and will get you in top shape FAST!!!

Good Luck......
 Bryan

This workout is a traditional, 3 day a week, in a full gym workout.  It can be 

for the beginner or advanced!  This workout is designed with low volume of sets 

to keep you from over-training. 

 For best results, push your-self to the MAX and get INTENSE!  

              

           Muscle Building Basics

                                        

 Muscle is built and fat is burned the same way in us all, male or female.    

How ever, there are two things that need to be balanced if you want to 

get the maximum results for your efforts. You must:

1)    Have the knowledge of what your body needs nutritionally and tailor it to your workouts. 

2)    Know just how much to workout.  The length of time in each workout and the time between each workout. 

Whether you are building muscle or burning body fat or both, a balance

 between these two points is VERY IMPORTANT!

 

Step 1.

Having the knowledge of what your body needs nutritionally and tailoring it to your workouts:

 

This program will stimulate your muscles according to your caloric intake. 

If you take in more calories than your PCI (Personal Caloric Intake) you will

 be taking in enough calories to sustain more muscle.  If your daily caloric

 intake is lower than your PCI, you will burn body fat. Your Personal Caloric 

Intake (PCI) is the estimated calories your body burns in a day to maintain your present muscle mass (give or take a few calories due to individual metabolism and exercise).This can be calculated by multiplying your LBM (Lean Body Mass) x 11. (Lean Body Mass is estimated by subtracting the fat pounds that you would need 

to lose to have a muscular fatless physique from your present scale weight.)

Example:  Scale weight 200 – 15 lbs fat = 185 x 11 = 2035 calories needed a 

day to maintain present weight.Cycling your calories up from this number will

 give your muscles the nutrition needed to increase your muscle size.

By cycling your calories lower than this number you will achieve dramatic

 fat loss results!

A supplement to aid in workout recovery:

 

You do not need as much protein as most of the “experts” say you do if you

 take the amino acid L-Glutamine after your workouts or first thing in the 

morning or both.  Any protein is made up of various chains of amino acids and

 only a few of them is what your body needs in order to build and repair 

damaged muscle tissue.  One of them, Glutamine, is so essential to muscle r

ecovery and repair (also immune system function and controls sugar cravings) 

that you will find it as the main ingredient in many of the top brand muscle 

building/fat loss products.  It accounts for about 70% of the amino acid pool 

inside each muscle cell. Your body releases this Glutamine from the muscle

 into the blood stream under any stressful condition (weight training) to boost

 immune system, so if you do not take it back in, your muscles will have to 

try and fill the pool back up by the several meals you have during the day. 

   One problem with getting enough Glutamine from the foods you eat is 

that it is destroyed by the heat of cooking.  The Glutamine I take is AAEFX’s

 Liquid Glutamine 2-5 grams immediately after I workout and first thing

 in the morning.Upon waking, after you have not had anything in your s

ystem for 6-8 hours and after you have worked your muscles from a workout, 

your body will absorb more of what you put in it.  So maximize your results

 and make use of these times by putting this main ingredient back in your body.

  It also aids in fat loss and is the best thing to alleviate sore muscles.  

You will be amazed at what this one supplement will do. 

 

In order for you to get the best results, you need to be able to give your body back, nutritionally, what it needs to recover!

 

 

Step 2:

Know just how much to workout.  The length of time in each workout and the time between each workout.

  

Working out less to gain more is the key to achieving your goals quickly.

Organizing the timing of workout days and days off will keep you from

 over-training.  I can’t stress enough that over-training is so easy to do and 

you may not even know you are in this state. The only hint you get from your body when it is over trained is when you hit a plateau in your training.

 

Over-training is the state the body gets in when you are doing more damage than it can recuperate from.

 

Information you NEED TO KNOW when trying to build MUSCLE!

When the muscles are trying to recover from a workout the following day, 

most people will workout again damaging other muscle groups compounding 

what needs to be recuperated.  When this happens week after week, a person 

would have to stop training for about 1 or 2 weeks just to recover the damage 

done to the muscles.If you are trying to gain muscle, picture your body in an 

untrained state (you have not worked out for about 6 weeks).  As soon as you workout your body responds by getting bigger and stronger as a defense to

 handle the “stress”that you are applying to it.  If you train the very next day, regardless if youdo a different body part, your body is trying to recover from the damage done the day before.  By continually training and not taking days off, 

you will be robbing the body of the nutrients and calories needed for recovery

 even if you do cardiovascular training.  That is why it is wise to take a day 

off after every training day if you are looking for more muscle mass.   

 The same goes for the length of the training session.  The more sets you 

do, the more days you will need to recuperate from the workout.  By 

working out very intensely (reaching a point of momentary muscular failure

 within a few sets) and training no more than 30 or 45 minutes each session, 

taking the next day off (some may need to take two days off), your timing is 

perfectto recover on the day off and resume training the following day.

 

Here is the basic construct of this workout and

how it will keep you from over-training:

 

When you train chest, your front shoulders (front deltoids) and triceps 

(the back of the arm) are always involved in the motion. Just as training

 back, the biceps and rear shoulders (rear deltoids) are involved in the

 motion of moving the weight. The same goes for working the quadriceps 

(thigh muscle), the calves and hamstrings (back of thigh) are some what 

worked by the motion of the exercise. By working these secondary muscles (shoulders, biceps, triceps, calves, hamstrings) immediately after you have 

worked the primary muscles (chest, back, quads), having already been hit 

to a certain degree, not much needs to be done to them.  You may not even

 need to work the secondary muscles out at all and if you do, may result 

in over-training.   In this workout the front and rear deltoids will not be directly

 worked having enough stimulation from the primary muscles being worked.  Organizing your workout schedule in this way will ensure you from over-training.

 This program is designed to train every other day, each body part only once a week.  Again, by taking a day off after each workout, regardless if you are working a different body part the next day, will ensure your body’s recovery.

 

EACH WORKING SET SHOULD END IN ABSOLUTE FAILURE, WHEN THE WEIGHT CAN NOT BE MOVED AT ALL, REACHING MOMENTARY MUSCULAR FAILURE.

 

*** VARY YOUR REPITITIONS AND THE EXERCISES EACH WEEK, AS THIS STIMULATES YOUR MUSCLES IN A DIFFERENT WAY...

 

               

Here is the Workout Outline:

** Primary muscles – Chest, back, and Quads.

After doing two good warm-up sets, pick two exercises performing two working sets for the primary muscle being worked, no more.

** Secondary muscles – Biceps, triceps, medial deltoids, traps, hamstrings, and calves.

 Pick one exercise performing two working sets for each secondary muscle, no more.

 

Going To Failure On Each Set Is The Only Way This Program Works INTENSITY  IS  THE  KEY !

 

DAY 

* Chest  

     Bench press barbell or machine (vary incline each week) 2x10

     (A little more than shoulder width grip)

     Dumb-bell fly or machine fly (vary incline each week) 2x12

*Medial deltoids

     Lateral raise (dumbbell or machine) 2x15

* Triceps

     push-downs with cable (any grip) 2x12

DAY 2

* Quads 

    Any leg press or barbell squat (smith machine) 2x10

    Leg extensions 2x15

*Hamstrings

    Lying leg curls 2x12

*Calves 

    Standing or seated calf machine 2x15

    (stretch at bottom for 2 seconds, hold at top for 2 seconds)

    Stomach crunches 2x30

DAY 3

*Back

    Wide grip cable pull-downs (pull to top of chest) 2x12

     Seated rows with cable or T-bar rows 2x10

* Traps

     Shrugs (barbell) or up-right rows 2x15         

* Biceps 

     Standing barbell curls or seated dumbbell curls 2x10

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