Part 7 - The Printable Workout Sheets and Training Log

FAST MASS BUILDING PRESENTS

2 1 Day g n i d l i u B s s a Fast M

Printable Workout Sheets

FAST MASS BUILDING PRESENTS

21 Day Fast Mass Building

y a D 1 2 g n i d l i u B s s Fast Ma Fitness Model Workout Basic Introduction

» Always consult a physician before beginning this or any exercise program. » Complete a thorough warm-up as described in the section: “Pre-Workout WarmUp Routine” before commencing the Fitness Model Workout.

» For maximal fat burning during the low calorie Primer Phase, 30-minutes of low intensity cardio such as walking on the Stairmaster or walking on a steep incline of a treadmill is strongly recommended.

» For maximal muscle-growth during the high calorie Overload Phase, limit your cardiovascular exercise to a brief warm-up and cool down after your respective workout.

3

FAST MASS BUILDING PRESENTS

21 Day Fast Mass Building Safety & More Recommendations

» Safety Step #1: Master proper exercise technique with a slow and controlled tempo with a full range of motion.

» Safety Step #2: Master a strong and steady lifting speed before increasing poundage.

» Safety Step #3: Keep increasing poundage but never sacrifice technique, range of motion or speed for extra weight. Summary of Progression to Increase Intensity: Smooth & controlled movement -> Full range of motion -> Increase lifting speed -> Add resistance. Method behind the madness:

» The Power of Extended Sets! Instead of just dropping the weight at the end of the set, we’re going to focus on muscle growth by increasing the number of reps threefold by using extended-sets. The primary goal of bodybuilding training is to figure out ways to keep a set going despite having nothing left in the tank. There are many options to keeping a set going: partial reps, forced reps, drop sets but none of these allow you to do complete self-supported, full range reps using the same weight.

» So how can you continue on using a full range of motion without having to change the load? The answer lies in biomechanics. By quickly switching up your foot stance, grip, angle on a bench, you can in fact continue your set beyond failure using constant weight because the weight actually feels lighter in certain positions. And check this out, you’re not limited to one switch - you can incorporate multiple switches that really smash your muscle-building threshold. This is a completely new experience and one we’ve never revealed in any other program.

» Go From Hardest To Easiest. You’ll notice that each variation of an exercise 4

FAST MASS BUILDING PRESENTS

21 Day Fast Mass Building begins with the harder movement and extends to the easier movement. Every time you transition to an easier position you’re gaining a mechanical advantage and you’ll find room for a few more reps so you can go to failure again.

» Finish Stronger Then You Started. The primary principle behind extended sets is to begin with movements that start you in the weakest mechanical position (i.e. wide grip overhand pull-ups are far more challenging than close grip underhand chinups). You will apply this principle to every single muscle group. By finishing with the naturally stronger positions you can finish every set stronger then you started.

» Extended Sets Equals Non Stop Muscle Gains. For all exercises you’ll begin with a weight you can do for 8-12 reps. You will not need to do any forced reps or drop sets since the failure is built into each extended set exercise. Here are a number of benefits of training this way: since you’re not moving through as many exercises and you’re targeting the same muscle group from the same work station you’ll save a lot of time in the gym so the Fitness Model Workout is excellent if you’re limited for time. Don’t interpret that as the program being easier though. Often times, shorter workouts mean higher intensity and a more gruelling training session, so don’t think we let you off the hook! You’ll find Extended Sets help you train beyond failure, achieve a better pump, breakdown more tissue, allow your muscle to experience longer time under tension, achieve more work in less time, add more angles and are more time efficient. Combine this with the power of the Anabolic Amplifier Effect from the nutrition program we included and you’re going to experience some serious growth.

5

FAST MASS BUILDING PRESENTS

21 Day Fast Mass Building Program Guidelines:

» The 4 day Fitness Model Workout will be used for the entire 21 day cycle on a three-on/one-off/three-on/one-off and repeat.

Here’s a sample week day Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

exercise Chest, Shoulders and Triceps Quads, Hams and Calves Back, Biceps and Abs Off Triceps, Shoulders and Chest Calves, Hams and Quads Abs, Biceps and Back

Day 8

Off

Repeat The Cycle Note: It doesn’t really matter what days of the week your workouts fall on. The only thing that really matters is that you follow the order of workouts as they are outlined above. Notice: Every time you go through the three-day split you will switch the order of body parts upside down. This is intentionally designed to give smaller muscle groups a chance to train first while fresh and to provide equal development and prevent imbalances.

» During the low calorie Primer Phase the primary goal is maximal fat loss and caloric expenditure to set up the Anabolic Amplifier Effect. Since the Fitness Model Workout already uses a higher frequency of training, you can simply add in 30+ minutes of cardio per day. You can perform the cardio immediately after your weight training or at another time of the day that fits your schedule.

6

FAST MASS BUILDING PRESENTS

21 Day Fast Mass Building Here’s a sample Primer Phase SCHEDULE day Monday (Day 1) Tuesday (Day 2) Wednesday (Day 3) Thursday (Day 4) Friday (Day 5) Saturday (Day 6) Sunday (Day 7)

AM - CARDO 30 minutes 30 minutes 30 minutes Off/Rest 30 minutes 30 minutes 30 minutes

PM - exercise Chest, Shoulders and Triceps Quads, Hams, Calves Back, Biceps and Abs Off/Rest Triceps, Shoulders and Chest Calves, Hams and Quads Abs, Biceps and Back

Monday (Day 8)

Off/Rest

Off/Rest

Repeat The Cycle... Note: It doesn’t really matter what days of the week your workouts fall on. The only thing that really matters is that you follow the order of workouts as they are outlined above. Notice: Every time you go through the three-day split you will switch the order of body parts upside down. This is intentionally designed to give smaller muscle groups a chance to train first while fresh and to provide equal development and prevent imbalances.

7

FAST MASS BUILDING PRESENTS

21 Day Fast Mass Building » During the Overload Phase the primary goal is maximal muscle growth and caloric retention so all cardio should be eliminated except for the purpose of a light warm up / cool down for a maximum of 10 minutes each.

» If you like to organize your workouts so they fit inline with a weekly schedule, rather than running through the weekends, you can follow this schedule below:

Here’s a sample week day Monday: Day 1 Tuesday: Day 2 Wednesday: Day 3 Thursday: Day 4 Friday: Day 5 Saturday: Day 6 Sunday: Day 7

exercise Chest, Shoulders and Triceps Quads, Hams and Calves Off Back, Biceps and Abs Triceps, Shoulders and Chest Off Off

Monday: Day 8

Calves, Hams and Quads,

Tuesday: Day 9

Abs, Biceps and Back

Wednesday: Day 10

Off

Thursday: Day 11

Chest, Shoulders and Triceps

Friday: Day 12

Back, Biceps and Abs

Saturday: Day 13

Off

Sunday: Day 14

Off

Repeat The Cycle... Note: It doesn’t really matter what days of the week your workouts fall on. The only thing that really matters is that you follow the order of workouts as they are outlined above. Notice: Every time you go through the three-day split you will switch the order of body parts upside down. This is intentionally designed to give smaller muscle groups a chance to train first while fresh and to provide equal development and prevent imbalances.

8

FAST MASS BUILDING PRESENTS

Fitness Model Training Program 21-DAY FAST MASS BUILDING DAY ONE – CHEST, SHOULDERS & TRICEPS Note: All exercises should be proceeded with a proper warm up as outlined in the “Pre-Workout Warm-Up Routine” BODY PART

Exercise

Chest

Incline Dumbbell Press Flat-Bench Dumbbell Press Decline Dumbbell Press *After you complete all 3 exercises back-to-back, rest for 2 minutes. Repeat for a total of 3-4 Extended Set circuits. Shoulders Bent-Over Lateral Raise Seated T-Lateral Raises Standing Overhead Dumbell Press *After you complete all 3 exercises back-to-back, rest for 2 minutes. Repeat for a total of 3-4 Extended Set circuits. Triceps Lying Barbell Skull Crushers Close Grip Presses Bench Dips *After you complete all 3 exercises back-to-back, rest for 2 minutes. Repeat for a total of 3-4 Extended Set circuits.

SETS

REPS

REST

3-4 3-4 3-4

8-12 8-12 8-12

2 min.

3-4 3-4 3-4

8-12 8-12 8-12

2 min.

3-4 3-4 3-4

8-12 8-12 8-12

2 min.

DAY TWO – Quadriceps, Hamstrings & Calves Note: All exercises should be proceeded with a proper warm up as outlined in the “Pre-Workout Warm-Up Routine” BODY PART

Exercise

Quadriceps

Front Squat (Narrow Stance) Front Squat (Wide Stance) *After you complete all 2 exercises back-to-back, rest for 2 minutes. Repeat for a total of 3-4 Extended Set circuits. Hamstrings Back Squat (Narrow Stance) Back Squat (Wide Stance) *After you complete all 2 exercises back-to-back, rest for 2 minutes. Repeat for a total of 3-4 Extended Set circuits. Calves Seated Calf Press Standing Calf Press *After you complete all 2 exercises back-to-back, rest for 2 minutes. Repeat for a total of 3-4 Extended Set circuits.

9

SETS

REPS

REST

3-4 3-4

8-12 8-12

2 min.

3-4 3-4

8-12 8-12

2 min.

3-4 3-4

20-30 20-30

2 min.

FAST MASS BUILDING PRESENTS

Fitness Model Training Program DAY THREE – Back, Biceps & Abs Note: All exercises should be proceeded with a proper warm up as outlined in the “Pre-Workout Warm-Up Routine” BODY PART

Exercise

Back

Bent-Over Barbell Row (Wide Grip) Bent-Over Barbell Row (Narrow Grip) Bent-Over Barbell Row (Reverse Grip) *After you complete all 3 exercises back-to-back, rest for 2 minutes. Repeat for a total of 3-4 Extended Set circuits. Biceps Reverse Barbell Curl Wide-Grip Barbell Curl Close-Grip Barbell Curl *After you complete all 3 exercises back-to-back, rest for 2 minutes. Repeat for a total of 3-4 Extended Set circuits. Abs Hanging Knee Raise Weighted Knee Crunch *After you complete all 2 exercises back-to-back, rest for 2 minutes. Repeat for a total of 3-4 Extended Set circuits.

SETS

REPS

REST

3-4 3-4 3-4

8-12 8-12 8-12

2 min.

3-4 3-4 3-4

8-12 8-12 8-12

2 min.

3-4 3-4

15-20 failure

2 min.

DAY FOUR - REST DAY FIVE – TRICEPS, SHOULDERS & CHEST Note: All exercises should be proceeded with a proper warm up as outlined in the “Pre-Workout Warm-Up Routine” BODY PART

Exercise

Triceps

Lying Barbell Skull Crushers Close Grip Presses Bench Dips *After you complete all 3 exercises back-to-back, rest for 2 minutes. Repeat for a total of 3-4 Extended Set circuits. Shoulders Bent-Over Lateral Raise Seated T-Lateral Raises Standing Overhead Dumbell Press *After you complete all 3 exercises back-to-back, rest for 2 minutes. Repeat for a total of 3-4 Extended Set circuits. Chest Incline Dumbbell Press Flat-Bench Dumbbell Press Decline Dumbbell Press *After you complete all 3 exercises back-to-back, rest for 2 minutes. Repeat for a total of 3-4 Extended Set circuits.

10

SETS

REPS

REST

3-4 3-4 3-4

8-12 8-12 8-12

2 min.

3-4 3-4 3-4

8-12 8-12 8-12

2 min.

3-4 3-4 3-4

8-12 8-12 8-12

2 min.

FAST MASS BUILDING PRESENTS

Fitness Model Training Program DAY SIX – Calves, Hamstrings & Quadriceps Note: All exercises should be proceeded with a proper warm up as outlined in the “Pre-Workout Warm-Up Routine” BODY PART

Exercise

Calves

Seated Calf Press Standing Calf Press *After you complete all 2 exercises back-to-back, rest for 2 minutes. Repeat for a total of 3-4 Extended Set circuits. Hamstrings Back Squat (Narrow Stance) Back Squat (Wide Stance) *After you complete all 2 exercises back-to-back, rest for 2 minutes. Repeat for a total of 3-4 Extended Set circuits. Quadriceps Front Squat (Narrow Stance) Front Squat (Wide Stance) *After you complete all 2 exercises back-to-back, rest for 2 minutes. Repeat for a total of 3-4 Extended Set circuits.

SETS

REPS

REST

3-4 3-4

20-30 20-30

2 min.

3-4 3-4

8-12 8-12

2 min.

3-4 3-4

8-12 8-12

2 min.

DAY SEVEN – Abs, Biceps & Back Note: All exercises should be proceeded with a proper warm up as outlined in the “Pre-Workout Warm-Up Routine” BODY PART

Exercise

Abs

Hanging Knee Raise Weighted Knee Crunch *After you complete all 2 exercises back-to-back, rest for 2 minutes. Repeat for a total of 3-4 Extended Set circuits. Biceps Reverse Barbell Curl Wide-Grip Barbell Curl Close-Grip Barbell Curl *After you complete all 3 exercises back-to-back, rest for 2 minutes. Repeat for a total of 3-4 Extended Set circuits. Back Bent-Over Barbell Row (Wide Grip) Bent-Over Barbell Row (Narrow Grip) Bent-Over Barbell Row (Reverse Grip) *After you complete all 3 exercises back-to-back, rest for 2 minutes. Repeat for a total of 3-4 Extended Set circuits.

SETS

REPS

REST

3-4 3-4

15-20 failure

2 min.

3-4 3-4 3-4

8-12 8-12 8-12

2 min.

3-4 3-4 3-4

8-12 8-12 8-12

2 min.

DAY EIGHT - REST ABOUT YOUR FIRST 7 DAYS OF TRAINING: This is the Primer Phase performed on lower calories but with a high energy expenditure to set up the anabolic amplifier effect to occur next week. This phase doesn’t allow you to drop the weight when you finish a set. You’ll be maximizing muscle retention, metabolism and muscular endurance and strength by increasing your reps up to threefold by harnessing the power of extended-sets training. The additional 30-minutes of easy cardio will ensure your maximizing fat loss the first 7-days. Get ready to GROW fast next week.

11

WORKOUT JOURNAL CARDIO LOG

WEEK OF

DAY TYPE

beGINNING BODYWEIGHT

BODYFAT%

ENDING BODYWEIGHT

BODYFAT%

1) BIKE 1) 2) 3)

HEART RATE TIME

125

30

DAY TYPE

4) 5) 6) 7)

HEART RATE TIME

WORKOUTS Date

Bodypart Exercise

Sample Chest

Incline dumbbell press

Set 1

Set 2

Set 3

Set 4

Wt./Rep 50/15

Wt./Rep 60/10

Wt./Rep 70/8

Wt./Rep 75/6

COMMENTS:

Make photocopies of the chart and retain in a notebook to chart your progress. Brought to you by Lee Hayward and Vince Del Monte www.21DayFastMassBuilding.com

FAST MASS BUILDING PRESENTS

21 Day Fast Mass Building

2 1 Day g n i d l i u B s s a M Fast Muscle Model Workout Basic Introduction » Always consult a physician before beginning this or any exercise program.

» Complete a thorough warm-up as described in the section “Pre-Workout WarmUp Routine” before commencing the Muscle Model Workout.

» For maximal fat burning during the low calorie Primer Phase, 45 minutes of low intensity cardio such as walking on the Stairmaster or walking on a steep incline of a treadmill is strongly recommended.

» For maximal muscle-growth during the high calorie Overload Phase, limit your cardiovascular exercise to a brief warm-up and cool down after your respective workout.

13

FAST MASS BUILDING PRESENTS

21 Day Fast Mass Building Safety & More Recommendations » Safety Step #1: Master proper exercise technique with a slow and controlled tempo with a full range of motion.

» Safety Step #2: Master a strong and steady lifting speed before increasing poundage.

» Safety Step #3: Keep increasing poundage but never sacrifice technique, range of motion or speed for extra weight. Summary of Progression to Increase Intensity: Smooth & controlled movement -> Full range of motion -> Increase lifting speed -> Add resistance.

14

FAST MASS BUILDING PRESENTS

21 Day Fast Mass Building Method behind the madness:

» The 4-Day Muscle Model Workout will be on a; 2 days on, 1 day off, 1 day on, 1 day off schedule. Here’s a sample week: Here’s a sample week day exercise Monday Shoulders and Triceps Tuesday Legs Wednesday Off Thursday Chest and Bis Friday Off Saturday Back Sunday Off Repeat

» During the “Primer Phase” the primary goal is maximal fat loss and caloric expenditure to set you up for the Anabolic Amplifier Effect. Incorporate at least 45 minutes of cardio a day for at least six days. You can perform the cardio immediately after your weights or at another time of the day. Here is a sample schedule:

day Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Here’s a sample SCHEDULE AM - CARDO PM - exercise 45 minutes Shoulders and Triceps 45 minutes Legs 45 minutes Off 45 minutes Chest and Bis 45 minutes Off 45 minutes Back Off Off

» During the “Overload Phase” the primary goal is maximal muscle growth and caloric retention so all cardio should be eliminated except for a light warm up or 15

FAST MASS BUILDING PRESENTS

21 Day Fast Mass Building cool down of no more than ten minutes for each.

» 8-12 Reps Baby! I have trained all sorts of rep ranges and when it comes time to pick the most anabolic rep range, 8 to 12 reps per set is the money range. Anything less and it can become a challenge to get good form when performing each rep and anything higher is simply not heavy enough to force maximal mass in our short 21-day window.

» 3-4 Sets Baby! We are firm believers that performing multiple sets of an exercise and pushing yourself to the limit with every working set is necessary for generating high intensity and providing maximum stimulation to completely destroy the muscles and spur on new growth.

» Forced Reps and Strip Setting! These are the only two advanced and high intensity techniques you’ll rely on during the Muscle Model Workout. Strip setting should be done on your third and fourth set of every exercise. A typical strip set should be an additional 8-12 reps, which will require you to strip the weight 5070%. You can also employ forced reps on your third and fourth sets to reach your 8-12 rep range followed by your strip set. Bottom line: your third and fourth sets should be all out sets where you leave nothing to spare. But don’t ever sacrifice your lifting form for safety reasons.

» 60 Seconds Rest. This is the most anabolic rest period because it elicits the most natural testosterone and growth hormone into your system. If you’re training with a partner, simply go back and forth and if you’re alone, use a stopwatch to keep the rest periods measured and honest.

16

FAST MASS BUILDING PRESENTS

21 Day Fast Mass Building » How Much Weight. You should pyramid your weights up with each set and each workout. Here is an example. Week 1: 1st set - 12 reps @75 lbs 2nd set - 10 reps @80 lbs 3rd set - 8 reps @85 lbs + Strip Set of 8 reps at 40-50 lbs 4th set - 8 reps @85 lbs + Strip Set of 8 reps at 40-50 lbs Week 2: 1st set - 12 reps @80 lbs 2nd set - 10 reps @85 lbs 3rd set - 8 reps @90 lbs + Strip Set of 8 reps at 40-50 lbs 4th set - 8 reps @90 lbs + Strip Set of 8 reps at 40-50 lbs Week 3: 1st set - 12 reps @85 lbs 2nd set - 10 reps @90 lbs 3rd set - 8 reps @95 lbs + Strip Set of 8 reps at 40-50 lbs 4th set - 8 reps @95 lbs + Strip Set of 8 reps at 40-50 lbs *After 21 days your strength should have gone up 5 to 10 pounds on all smaller bodyparts and about 10-30 pounds on all larger bodyparts. *Remember, you can perform 1-2 warm up sets before each exercise but for no more than 10-12 reps and 50% of your top working weight. Do not count these as work sets.

17

FAST MASS BUILDING PRESENTS

21 Day Fast Mass Building Program Guidelines:

» Due to the extreme work demand I don’t recommend a lot of freedom in its application. I suggest doing 2 days on, 1 day off, 1 day on, 1 day off, 1 day on, 1 day off. Repeat this format for the entire 21 days so you’ll perform each workout once per week

» You can use the same weight training routine for the “Primer Phase” and “Overload Phase”. The lighter starting weights will work will along with the low calorie “Primer Phase” and then your training weights will get heavier as you transition into the high calorie “Overload Phase”. The cardio deficit is established via the 45-minute cardio routines during the low calorie “Primer Week”.

18

FAST MASS BUILDING PRESENTS

Muscle Model Training Program 21-DAY FAST MASS BUILDING DAY ONE – Shoulders & Triceps Note: All exercises should be proceeded with a proper warm up as outlined in the “Pre-Workout Warm-Up Routine” BODY PART

Exercise

SETS

REPS

Shoulders

Behind The Neck Barbell Press 3-4 8-12* Seated Military Press 3-4 8-12* Upright Cable Rows 3-4 8-12* Super Set With Front Cable Raises 3-4 8-12* Dumbbell Lateral Raises 3-4 8-12* Super Set With Close Grip Upright Rows 3-4 8-12* Triceps Dumbbell Shrugs 3-4 15 EZ Bar Skull Crushers 3-4 8-12* Super Set With Close Grip Presses 3 failure Close Grip Rope Pressdowns 3-4 15* * Add a 15% drop set on your last 2 sets until failure. Get ready to get RIPPED up.

REST

60 sec. 60 sec. No Rest 90 sec. No Rest 90 sec. 60 sec. No Rest 2 min. 60 sec.

DAY TWO – Legs & Abs Note: All exercises should be proceeded with a proper warm up as outlined in the “Pre-Workout Warm-Up Routine” BODY PART

Exercise

SETS

REPS

REST

Legs

Barbell Squats Leg Press Dumbbell Stiff Leg Deadlifts Lying Leg Curls

3-4 3-4 3-4 3-4

8-12* 8-12* 8-12* 8-12*

60 sec. 60 sec. 60 sec. No Rest

Super Set With Seated Leg Extensions 3-4 8-12* Donkey Calf Raises 3-4 failure Abdominals Lying Ab Crunches 3-4 12-15 * Add a 15% drop set on your last 2 sets until failure. Get ready to get RIPPED up.

90 sec. 120 sec. 15 sec.

DAY THREE - REST

19

FAST MASS BUILDING PRESENTS

Muscle Model Training Program DAY FOUR – CHEST & BICEPS BODY PART

Exercise

SETS

REPS

Chest

Incline Dumbbell Chest Press 3-4 8-12* Flat Dumbbell Chest Press 3-4 8-12* Seated Pec Deck 3-4 8-12* Cable Flys 3-4 8-12* Bicep Incline Dumbbell Curls 3-4 8-12* 3 Preacher Bicep Curls 8-12* Standing Barbell Curls 3 failure * Add a 15% drop set on your last 2 sets until failure. Get ready to get RIPPED up.

REST

60 sec. 60 sec. 60 sec. 60 sec. 60 sec. 60 sec. 120 sec.

DAY FIVE - REST DAY SIX BODY PART

Exercise

SETS

REPS

REST

Back

Pull-Up/Chin Up Variations 6 failure 60 sec. Bent Over Rows 3-4 8-12* 60 sec. Seated Close Grip Rows 3-4 8-12* 60 sec. Dumbbell Pullovers 3-4 8-12* 90 sec. One-Arm Rows 3-4 8-12* 60 sec. Reverse Pec Deck 3-4 8-12* 90 sec. Weighted Back Extensions 3-4 15 60 sec. *Every set alternate between wide grip pull-ups, close grip chin ups and neutral grip chin ups so you’ll do a total of 2-sets on each. * Add a 15% drop set on your last 2 sets until failure. Get ready to get RIPPED up.

DAY SEVEN - REST ABOUT YOUR FIRST 7 DAYS OF TRAINING: This is the Primer Phase performed on lower calories but with a high energy expenditure to set up the anabolic amplifier effect to occur next week. This phase doesn’t allow you to drop the weight when you finish a set. You’ll be maximizing muscle retention, metabolism and muscular endurance and strength by increasing your reps up to threefold by harnessing the power of extended-sets training. The additional 30-minutes of easy cardio will ensure your maximizing fat loss the first 7-days. Get ready to GROW fast next week.

20

WORKOUT JOURNAL CARDIO LOG

WEEK OF

DAY TYPE

beGINNING BODYWEIGHT

BODYFAT%

ENDING BODYWEIGHT

BODYFAT%

1) BIKE 1) 2) 3)

HEART RATE TIME

125

30

DAY TYPE

4) 5) 6) 7)

HEART RATE TIME

WORKOUTS Date

Bodypart Exercise

Sample Chest

Incline dumbbell press

Set 1

Set 2

Set 3

Set 4

Wt./Rep 50/15

Wt./Rep 60/10

Wt./Rep 70/8

Wt./Rep 75/6

COMMENTS:

Make photocopies of the chart and retain in a notebook to chart your progress. Brought to you by Lee Hayward and Vince Del Monte www.21DayFastMassBuilding.com

FAST MASS BUILDING PRESENTS

21 Day Fast Mass Building

2 1 Day g n i d l i u B s s a Fast M Hardcore Bodybuilder Workout Basic Introduction

» Always consult a physician before beginning this or any exercise program. » Complete a thorough warm-up as described in the section “Pre-Workout WarmUp Routine” before commencing the Hardcore Bodybuilder Workout.

» For maximal fat burning during the low calorie Primer Phase, 45-minutes of low intensity cardio such as walking on the Stairmaster or walking on a steep incline of a treadmill is strongly recommended.

» For maximal muscle-growth during the high calorie Overload Phase, limit your cardiovascular exercise to a brief warm-up and cool down after your respective workout.

22

FAST MASS BUILDING PRESENTS

21 Day Fast Mass Building Safety & More Recommendations

» Safety Step #1: Master proper exercise technique with a slow and controlled tempo with a full range of motion.

» Safety Step #2: Master a strong and steady lifting speed before increasing poundage.

» Safety Step #3: Keep increasing poundage but never sacrifice technique, range of motion or speed for extra weight. Summary of Progression to Increase Intensity: Smooth & controlled movement -> Full range of motion -> Increase lifting speed -> Add resistance.

23

FAST MASS BUILDING PRESENTS

21 Day Fast Mass Building Method Behind The Madness:

» The 4-Day Hardcore Bodybuilder Workout should be followed on a 2 days on, 1 day off, 2 days on, 2 days off schedule.

Here’s a sample week day Monday Tuesday Wednesday Thursday Friday Saturday Sunday

exercise Chest Back Off (light cardio optional) Legs Shoulders and Arms Off (light cardio optional) Off (light cardio optional)

Repeat Now if those particular days do not fit your schedule you can train on different days. However you should never train more than 2 days in a row before taking a day of rest.

» During the “Primer Phase” the primary goal is maximal fat loss and caloric restriction to set you up for the Anabolic Amplifier Effect. For this reason I personally do not like to do heavy mass building workouts while following a low calorie diet. So during the low calorie “Primer Phase” I would recommend following the Bodyweight 500 Circuit Workout that’s outlined in the next section. Then when you switch to the high calorie “Overload Phase” you can use the Hardcore Bodybuilder Workout as outlined here.

» During the high calorie “Overload Phase” the primary goal is maximal muscle growth and caloric retention so all cardio should be eliminated except for a light warm up or cool down of no more than ten minutes for each.

» Each workout will start with a heavy mass building power exercise done

24

FAST MASS BUILDING PRESENTS

21 Day Fast Mass Building for 5 sets of 5 reps. Afterwards you’ll move on to some smaller and lighter isolation exercises to complete the workout and hit the muscles from different angles.

» We are firm believers in performing multiple working sets of an exercise and pushing yourself with every set. The goal here is to stimulate maximum muscle growth and completely destroy the muscles so they respond by getting bigger and stronger!

» The rest periods between sets for the heavy mass building 5x5 exercises should be upwards of 3 minutes between sets. You need to be fully rested so that you generate maximum strength and power.

» For the smaller isolation exercises you can rest between 1 and 2 minutes between sets, basically just long enough to catch your breath and prepare for your next set. How Much Weight To Lift. You should pyramid your weights up with each and each workout. Here is an example.

Week 1: Warm Up Set – Empty Bar x 10 reps Warm Up Set – 95 pounds x 10 reps Warm Up Set – 135 pounds x 5 reps 1st set – 185 pounds x 5 reps 2nd set – 185 pounds x 5 reps 3rd set – 185 pounds x 5 reps 4th set – 185 pounds x 5 reps 5th set – 185 pounds x 5 reps If you were able to perform all 5 sets of 5 reps with good form and with no help from a spotter, you would then up the weight by 5-10 pounds for your next workout.

25

FAST MASS BUILDING PRESENTS

21 Day Fast Mass Building Week 2: Warm Up Set – Empty Bar x 10 reps Warm Up Set – 95 pounds x 10 reps Warm Up Set – 135 pounds x 5 reps 1st set – 195 pounds x 5 reps 2nd set – 195 pounds x 5 reps 3rd set – 195 pounds x 5 reps 4th set – 195 pounds x 5 reps 5th set – 195 pounds x 5 reps As you get stronger you’ll need to include more progressively heavier warm up sets to work up to your top working weights. This is outlined in more detail in the “Pre-Workout Warm-Up Routine” section. *Keep track of all your weights lifted and with each 21-Day Cycle and each time you perform the Hardcore Bodybuilder Workout strive to beat your personal best lifts form the previous time you followed it.

26

FAST MASS BUILDING PRESENTS

Hardcore Bodybuilding Training Program 21-DAY FAST MASS BUILDING DAY ONE – Chest Note: All exercises should be proceeded with a proper warm up as outlined in the “Pre-Workout Warm-Up Routine” BODY PART

Exercise

SETS

REPS

Chest

Decline Barbell Bench Press 5 5 Incline Bench Dumbbell Flyes 3 10-12 Pec Deck Flyes *Super Set With* 3 10-12 Reverse Pec Deck Flyes *Super Set With* 3 25 Push Ups (do as many sets as needed to get 100 total reps)

REST

3 min. 1-2 min. 1-2 min.

DAY TWO – BACK Note: All exercises should be proceeded with a proper warm up as outlined in the “Pre-Workout Warm-Up Routine” BODY PART

Exercise

Back

Pull Ups Deadlift Pull Ups Dumbbell Pullovers

SETS

REPS

1 5 1 3 1 3 1 3 1

5-10 5 5-10 10-12 5-10 10-12 5-10 10-12 5-10

REST

1 min. 3 min. 1 min. 1-2 min. Pull Ups 1 min. Chest Supported Row Machine 1-2 min. Pull Ups 1 min. Face Pulls 1-2 min. Pull Ups 1 min. **Note: Spacing out your pull ups over the course of your back workout like this will allow you to perform more total reps than if you just did them set after set together.

DAY THREE - REST (light cardio optional) DAY FOUR Note: All exercises should be proceeded with a proper warm up as outlined in the “Pre-Workout Warm-Up Routine” BODY PART

Exercise

Shoulders

Bradford Press Seated Dumbbell Press Dumbbell Side Lateral Raises Standing Barbell Curls Incline Dumbbell Curls Tricep Cable Push Downs Decline Bench Tricep Extensions

Biceps Tricep

27

SETS

REPS

REST

2 3 3 3 3 3 3

25 8-10 10-12 8-10 10-12 8-10 10-12

30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

FAST MASS BUILDING PRESENTS

Hardcore Bodybuilding Training Program DAY FOUR Note: All exercises should be proceeded with a proper warm up as outlined in the “Pre-Workout Warm-Up Routine” BODY PART

Exercise

SETS

REPS

REST

Legs

Leg Extensions (warm up the knees & pre-exhaust the quads) 100 total reps with light weight Barbell Squats 5 5 3 min. Lying Leg Curls* 3 10-12 Leg Extensions* 3 10-12 2 min. Standing Calve Raises 3 10-12 1 min. Abdominals Pull Down Cable Ab Crunches 3 15 1 min. *Note: you can super set leg curls and leg extensions back and forth for 3 sets each. **Note: The first set of leg extensions is done with really lightweight to warm up the knees and pre-exhaust quads before moving into the rest of the leg workout

DAY SIX & SEVEN - REST (light cardio optional) ABOUT YOUR FIRST 7 DAYS OF TRAINING: This is the Primer Phase performed on lower calories but with a high energy expenditure to set up the anabolic amplifier effect to occur next week. This phase doesn’t allow you to drop the weight when you finish a set. You’ll be maximizing muscle retention, metabolism and muscular endurance and strength by increasing your reps up to threefold by harnessing the power of extended-sets training. The additional 30-minutes of easy cardio will ensure your maximizing fat loss the first 7-days. Get ready to GROW fast next week.

28

WORKOUT JOURNAL CARDIO LOG

WEEK OF

DAY TYPE

beGINNING BODYWEIGHT

BODYFAT%

ENDING BODYWEIGHT

BODYFAT%

1) BIKE 1) 2) 3)

HEART RATE TIME

125

30

DAY TYPE

4) 5) 6) 7)

HEART RATE TIME

WORKOUTS Date

Bodypart Exercise

Sample Chest

Incline dumbbell press

Set 1

Set 2

Set 3

Set 4

Wt./Rep 50/15

Wt./Rep 60/10

Wt./Rep 70/8

Wt./Rep 75/6

COMMENTS:

Make photocopies of the chart and retain in a notebook to chart your progress. Brought to you by Lee Hayward and Vince Del Monte www.21DayFastMassBuilding.com

FAST MASS BUILDING PRESENTS

21 Day Fast Mass Building

2 1 Day l a n o i t i d d A l Optiona t u o k r o W n o i t Deple 500 Rep Bodyweight Circuit Basic Introduction

» Always consult a physician before beginning this or any exercise program. » Complete a thorough warm-up as described in the section “Pre-Workout WarmUp Routine” before commencing the Bodyweight 500 Circuit Routine Workout.

» This workout will ONLY be used during the low calorie Primer Phase. For maximal fat burning during the low calorie Primer Phase, 45-minutes of low intensity cardio such as walking on the Stairmaster or walking on a steep incline of a treadmill is strongly recommended.

30

FAST MASS BUILDING PRESENTS

Bodyweight 500 Circuit Routine Method Behind The Madness:

» The purpose of the Bodyweight 500 Workout is made up of 5 different exercises that you will do for a total of 100 reps each, thus the name “Bodyweight 500”.

» This workout is going to provide you with some higher volume training variety that’s totally different from the heavy lower rep training that you typically do during you regular workouts.

» A workout of all bodyweight exercises will give your joints, tendons, and ligaments a break from doing heavy weight-training exercises. Doing bodyweight movements tend to be easier and less jarring on the joints and provide a unique form of muscle stimulation.

» Another benefit from bodyweight exercises is that they provide a higher level of neuromuscular activation compared to exercises that just move your limbs. For example, pull-ups are harder than pull downs and squats are harder than leg presses. This is because you are moving your entire body in a real 3 dimensional environment and not just your arms or legs.

31

FAST MASS BUILDING PRESENTS

Bodyweight 500 Circuit Routine Program Guidelines:

» The Bodyweight 500 Workout will be done on a day on, day off pattern during the low calorie “Primer Phase”. On your days off from the strength training you should do at least 45 minutes of cardio.

Here is a sample week: day Monday Tuesday Wednesday Thursday Friday Saturday Sunday

exercise Bodyweight 500 Circuit Routine 45 minutes of cardio (walking, jogging, bicycling, etc.) Bodyweight 500 Circuit Routine 45 minutes of cardio (walking, jogging, bicycling, etc.) Bodyweight 500 Circuit Routine 45 minutes of cardio (walking, jogging, bicycling, etc.) Bodyweight 500 Circuit Routine

» You can also do additional cardio if you like on the days you follow the actual Bodyweight 500 Circuit Routine as well. For example, you could do cardio in the morning and strength training in the evening (or vice versa).

21-DAY FAST MASS BUILDING Bodyweight 500 Circuit Routine Note: All exercises should be proceeded with a proper warm up as outlined in the “Pre-Workout Warm-Up Routine” Exercise

Push Ups Bodyweight Rows Bodyweight Lunges Hyper Extensions Decline Bench Sit Ups

SETS

REPS

REST

4 4 4 4 4

25 25 25 25 25

60 sec. 60 sec. 60 sec. 60 sec. 60 sec.

The way the program works is you’ll do a single set of each exercise and repeat the circuit 4 times. For example, do a set of push ups, rows, lunges, hypers, and sit ups. Then repeat for a total of 4 circuits.

32

FAST MASS BUILDING PRESENTS

Bodyweight 500 Circuit Routine If you cannot perform 25 reps of each exercise in a single set, you can perform the total number of reps in a Rest Pause fashion.

For example, you may do: 15 push ups Rest 10-20 seconds 5 push ups Rest 10-20 seconds 5 push ups This would equal a total of 25 push ups done in a Rest Pause fashion. The sheer volume of this workout (i.e. 500 reps) is quite advanced. Depending on your level of conditioning right now you may or may not be able to complete the entire 500 reps at the start. Use your own personal judgement on this one. If you go through 1 or 2 sets of each exercise and feel totally wiped out. Then call it a day and stop your workout. And the next time you perform this workout routine strive to perform an additional set of each exercise. When you work up to doing the entire Bodyweight 500 Circuit Routine Workout you will have built up an impressive level of muscular endurance and a high work capacity!

33

WORKOUT JOURNAL CARDIO LOG

WEEK OF

DAY TYPE

beGINNING BODYWEIGHT

BODYFAT%

ENDING BODYWEIGHT

BODYFAT%

1) BIKE 1) 2) 3)

HEART RATE TIME

125

30

DAY TYPE

4) 5) 6) 7)

HEART RATE TIME

WORKOUTS Date

Bodypart Exercise

Sample Chest

Incline dumbbell press

Set 1

Set 2

Set 3

Set 4

Wt./Rep 50/15

Wt./Rep 60/10

Wt./Rep 70/8

Wt./Rep 75/6

COMMENTS:

Make photocopies of the chart and retain in a notebook to chart your progress. Brought to you by Lee Hayward and Vince Del Monte www.21DayFastMassBuilding.com