10. Standing Calf Raise By The Foot With A Barbell On The ShouldersL3
plus +
Decline Bench Knee RaiseA1 OR
Twisting Decline Bench CrunchA2 OR
Hanging Leg RaiseA3
AND
Seated Reverse Barbell Wrist CurlF2
Do 3-4 series of each exercise, 10-12 reps. with the min. of 8 reps. –
taking min. 1.5-2 minutes of the tension time, on each series (to be brought back: all
needs to be done slowly and precisely, with the maximum tension712 kept on the
muscles for all, the time period of each series).
Train only once a week using it, for the first 2-3 or more trainings.
You should only increase weight up to YOUR_HEIGHT (cm713) +/- 10 up to max. 15kg (however, after
cleaning your intestines it might additionally do a 7-9 kg difference, #3). Beyond, is unhealthy and it’s
considered as unattractive for most women, similarly as too lean – anorectic models are.
Gains would come: if you’ve only learned how to damage properly your muscles – using the right
technique and with the usage of proper – properly prepared, diet.
712 Lasting one: for the whole period of each exercise (serie) – not being even released for a millisecond (not even a split rest in the middle of any/ like many do in the training of i.e. chest – muscles have to be tensed, ALL the time).
713 1ft ~ 30.5cm, 1kg ~ 2.2lbs.
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REGENERATION
Muscles grow: when you rest/ i.e. sleep. Therefore enough of undisturbed sleep time is required ( not
being harmed by any of the drugs, i.e. tobacco, coffee, alcohol etc.). Use methods provided and all the
other from, #3.27: immediately.
Gym requires from you and forces to change your lifestyle and pushes towards being more thoughtful.
All, for the sake of gains: conserve energy, always. Understand, that you’re able to only ingest a
specified amount of energy – daily: the one which is supposed to be used on building your body
muscle. However, it is consumed on your works performed everyday. Little things, like e.g. raising
toilet seat everyday or fixing your bed, change of your clothes morning and evening – stack up to
staggering amounts of losses during the year714.
Eliminate all that is redundant, wastes your time and energy and doesn’t brings you
DO
more benefits than you put/ use #0.1 programming as an obligatory, to serve best your
interest – making it all, an automated habit.
Cloth/ cover yourself properly: particularly when sleeping – to stay warm, because your body
burns lots of energy to keep your body core temperature.
Make sure – you’d get enough of it, #3.27.
/ Adapt further ideas, #2.01.
-
You eat – providing the nutrients required to the damaged by training muscles – they grow, with the rest
needed/ when you sleep. It’s easy.
Wait 3 months to assess the effects (it takes time).
Strict discipline is an essential must.
Keep it serious.
714 Look up, #2.31/ to get an idea.
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The Most Important Knowledge You would Ever Read, Implement and Live up to Forever
LEGS (everywhere – starting positions are portrayed as first)
Training 1.
L1. Deep Squats With A Barbell On The Shoulders.
L2. Lying Leg Curls.
L3. Standing Calf Raise By The Foot With A Barbell On The Shoulders.
L4.E. Barbell Hack Squats.
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The Most Important Knowledge You would Ever Read, Implement and Live up to Forever
Training 2.
L1x. Deep Front Squats With A Barbell Before Head Lying On The Shoulders.
L2x. Walking Lunge With A Barbell On The Shoulders.
L3x. Toes In 45 Degree Calf Raise.
L4x:E. Deadlift On Straight Legs.
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CHEST715
Training 1.
C1. Bench Press.
C2. Incline Bench Press.
C3. Dumbbell Flys.
C4:E. Dumbbell Pullover.
715 Always grab barbell with your thumb around it, because if the last would slip you – you’ve might end up death due
to extensive internal damage caused by the weight.
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The Most Important Knowledge You would Ever Read, Implement and Live up to Forever
Training 2.
C1X. Dumbbell Bench Press.
C2X. Incline Dumbbell Bench Press – Head Up.
C3X. Pec Dec.
C4X:E. Chest Dip (Additional Weight Can Be Attached To The Legs).
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C1XX. Decline Bench Press.
C2XX. Decline Dumbbell Press.
C3XX. Close Grip Bench Press.
C4XX. Cable Crossover With Bent Over.
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The Most Important Knowledge You would Ever Read, Implement and Live up to Forever
BICEPS
Training 1.
B1. Standing Barbell Curl.
B2. One Arm Standing Dumbbell Curl.
B3. One Arm Standing Hammer Curl.
B4:E. One Arm Cable Curl.
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The Most Important Knowledge You would Ever Read, Implement and Live up to Forever
Training 2.
B1x. Barbell Spider Curl.
B3x. Incline Dumbbell Curl.
B4x:E. One Arm Seated Curl.
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The Most Important Knowledge You would Ever Read, Implement and Live up to Forever
BACK.
Training 1.
S1. Bent Over Row.
S2. Close Grip Bent Over Row.
S3. Behind Neck Lat Pull Down.
S4. Deadlift716.
716 You lift with legs, back is immobile. Avoid to use safety belt as you would put the weight on it/ use smaller weights.
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Training 2.
S1x. Wide Grip Pull Up717.
S2x. One Arm Dumbbell Row.
S3x. Overhand Close Grip Lat Pull Down.
S4x. Standing Barbell Good Mornings.
717 Use partner or a chair to help yourself on the beginning: later, use attached weights – to the legs.
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SHOULDERS.
Training 1.
P1. One Arm Standing Dumbbell Front Raise.
P2. Standing Bent Over Dumbbell Lateral Raise.
P3. Seated Barbell Press.
P4. Barbell Upright Row.
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Training 2.
P1X. Military Press.
P2X. Seated Dumbbell Arnold Press.
P3X. Seated Bent Over Dumbbell Reverse Fly.
P4X. Barbell Shrug.
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TRICEPS
Training 1.
T1. Seated Close Grip Press Behind Neck.
T2. High Pulley Overhead Tricep Extension (Rope Extension).
T3. Bench Dips.
T4:E. One Arm Standing Cable Tricep Extension.
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