A Totally Shredding Program by Youssef Nasser - HTML preview

– Chapter Nine -­

Crucial Fitness Standards

We always find it very motivating to have fitness standards to look up for in leanness, strength and body measurements. This should serve as motivation, to give your training and nutrition a sense of purpose.

When you start seeing improvement, you will start to believe in yourself and your ability to completely transform your body.

Body Fat Percentage

Good – 11-­ 12% body fat

Great – 9-­ 10% body fat

Wow – 8-9% body fat

Waist Measurement

Good – 46.5% of height

Great – 45.5% of height

Wow - 44.5% of height

Incline Bench Press

Good – 1.15x body-weight for 5 reps

Great – 1.25x body-weight for 5 reps

Wow – 1.35x body-weight for 5 reps

Weighted Chin ups

Good – 45% body-weight for 5 reps

Great – 55% body-weight for 5 reps

Wow – 65% body-weight for 5 reps

Standing Barbell Shoulder Press

Good – 0.8x body-weight for 5 reps

Great – 0.9x body-weight for 5 reps

Wow – 1x body-weight for 5 reps

Bodyweight Pistol Squats

Good – 5 reps

Great – 10 reps

Wow – 15 reps

Bodyweight for the Wow Physique

5’7 – 155 lbs

5’8 – 160 lbs

5’9 – 165 lbs

5’10 – 170 lbs

5’11 – 175 lbs

6’0 – 180 lbs

6’1 – 185 lbs

6’2 – 190 lbs

We gave you all the needed instruments for you to get the physique of your dreams.

One simple thing is left, you standing up and start taking ACTION ! its time for you to get your life handled .

We gave you the blueprint, now you have to do the work .

YOU have to. If you follow this program and all the instructions you'll WILL see results.

This program is based on non-mainstream mindset. Therefore , it will crush a lot of myths that mainstream narrative provide to us.

Just one more thing, it will the following things for you to succeed.

Dedication, focus and commitment

We sincerely appreciate you investing in this program and we are looking forward to see your transformation!