ALPHA MUSCLE | ALAIN GONZALEZ

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COPYRIGHT NOTICE

Published By:Muscle Monsters LLC

Copyright © 2018 All material in this guide is, unless otherwise stated, the property of Alain Gonzalez. Copyright and other intellectual property laws protect these materials. Reproduction or retransmission of

the materials, in whole or in part, in any manner, without the prior written consent of the copyright holder, is a violation of copyright law.

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LEGAL DISCLAIMER

All the information presented in “Bodyweight Muscle” is for educational and resource purposes only. It is not a substitute for or an addition to any advice given to you by your physician or health care provider.

Consult your physician before making any changes to your lifestyle, diet, or exercise habits. You are solely responsible for the way information in “Bodyweight Muscle” is perceived and utilized and so, you do so at your own risk.

In no way will Alain Gonzalez or any persons associated with “Bodyweight Muscle” be held responsible for any injuries or problems that may occur due to the use of this book or the advice contained within.

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NUMBER 10FULL BODY AMBUSH

MUSCLE GROUP EXERCISE SETS REPS REP TEMPO REST TIMEBiceps/Back Chin Ups 2 15 1-0-3-0 90 seconds

Triceps/Chest Bench dips 2 15 2-0-2-0 60 seconds

Quads One Legged Squats 2 12 1-0-2-0 60 seconds

Back Pull Ups 2 10 1-0-2-0 90 seconds

Shoulders Handstand Push Ups 2 10 1-0-2-0 60 seconds

Chest Decline Push Ups 2 15 2-0-3-0 60-90 seconds

Calves Calf Raises 4 15 1-3-3-0 40 seconds

PRINCIPLES

REST 2 MINUTES BETWEEN EACH EXERCISE

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NUMBER 9ABSolute 6 PACK

EXERCISE SETS REPS REP TEMPO REST TIMEHanging Leg Raises 2 10 1-0-3-0 60 seconds

Bicycle Crunches 4 15 1-0-1-0 40 seconds

Toe-Touch Crunches 2 10 1-0-2-0 40 seconds

Ab Crunches 4 15 2-0-2-0 40 seconds

PRINCIPLES

REST 1 MINUTES BETWEEN EACH EXERCISE

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NUMBER 8ARMed FORCES

MUSCLE GROUP EXERCISE SETS REPS REP TEMPO REST TIMEBiceps Chin Ups 4 15 1-0-3-0 60 seconds

Biceps Pull ups 2 10 1-0-1-0 90 seconds

Triceps Bench Dips 4 15 2-1-2-0 60 seconds

Triceps Push Ups 4 15 1-1-3-0 40 seconds

PRINCIPLES

REST 1 MINUTES BETWEEN EACH EXERCISE

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NUMBER 7FULL BODY AMBUSH: ADVANCED

Static Holds: To perform a static hold, contract your muscles at the top of the rep (peak contraction) and hold that position for the length of time specified in the table. When you can no longer stay in that position, slowly let gravity bring you down. Static holds involve only a single rep.

MUSCLE GROUP EXERCISE SETS REPS REP TEMPO STATIC HOLDBiceps/Back Chin Ups 4 15 1-0-3-0 15 sec. Hold

Triceps/Chest Bench dips 4 15 2-0-2-0 30 sec. Hold

Quads One Legged Squats 4 12 1-0-2-0 n/a

Back Pull Ups 2 10 1-0-2-0 n/a

Shoulders Handstand Push Ups 2 10 1-0-2-0 n/a

Chest Decline Push Ups 4 15 2-0-3-0 35 sec. Hold

Calves Calf Raises 4 15 1-3-3-0 n/a

*Static Holds are performed as the last “set” of each exercise. For example, do your first 3 sets of chin ups first, AND THEN move to the static hold. The static hold will act as the 4th set.

PRINCIPLESREST 2 MINUTES BETWEEN EXERCISESREST 60 SECONDS BETWEEN EACH SET

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NUMBER 6THE INCINERATOR

How to perform The Incinerator? Like circuit training, take 6 different exercises and list them in an order where muscle groups are separated. Instead of putting a time on each exercise, we will be using a repetition amount (the amount of reps does not have to be the same). Start off by performing the first exercise for the given amount of reps, then transition right into the next exercise. Try to perform every exercise for the given amount of reps as fast as possible (you may or may not have to rest in between exercises). Resting between sets is recommended but not required. The idea here is simply to set a timer on 12 minutes and blast through this routine as many times as possible. The goal every time you perform The Incinerator is to outperform your last performance by finishing more cycles in the same amount of time.

# EXERCISE REPS REP TEMPO REST TIME1 Burpees 10 n/a 15 seconds

2 High Knees 30 n/a 10 seconds

3 Push Ups 25 n/a 15 seconds

4 Jump Squats 15 n/a 15 seconds

5 Mountain Climbers 30 n/a 10 seconds

6 T-Push Ups 10 n/a 10 seconds

PRINCIPLES

REST 2 MINUTES BETWEEN EACH EXERCISE

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NUMBER 5UPPER-BODY ANNIHILATOR

MUSCLE GROUP EXERCISE SETS REPS REP TEMPO REST TIMEBack Pull Ups 3 10 1-1-2-0 60 seconds

Back/Biceps Chin Ups 4 15 1-0-3-0 60 seconds

Shoulders Handstand Push Ups 4 10 2-0-2-0 40 seconds

Chest Decline Push Ups 4 25 2-0-2-0 40 seconds

Chest/Triceps Bench Dips 4 25 2-1-2-0 60 seconds

Chest/ Shoulders Wide Push Ups 2 15 1-1-3-0 60 seconds

PRINCIPLES

REST 2 MINUTES BETWEEN EACH EXERCISE

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NUMBER 4LOWER-BODY DEMOLITION

MUSCLE GROUP EXERCISE SETS REPS REP TEMPO REST TIMEQuads One Legged Squats 2 12 1-0-3-0 60 seconds

Quads Hindu Squats 4 15 2-0-3-0 40 seconds

Hamstrings Walking Lunges 4 12 1-0-2-0 60 seconds

Hamstrings Floor back Ham Extensions 2 10 1-0-4-0 60 seconds

Calves Calf Raises 4 15 1-3-3-0 40 seconds

PRINCIPLES

REST 2 MINUTES BETWEEN EACH EXERCISE

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NUMBER 3TOTAL-BODY SCULPTING

How to perform Total-Body Sculpting? Like the Fat Incinerator, take 6 different exercises and list them in an order where muscle groups are separated. Instead of putting a time on each exercise, we will be using a repetition amount (the amount of reps does not have to be the same). Start off by performing the first exercise for the given amount of reps, then transition right into the next exercise. Resting between sets is recommended but not required. The idea here is simply this circuit as many times as possible. The goal every time you perform Total-Body Sculpting is to outperform your last performance by finishing more cycles in the same amount of time.

# EXERCISE REPS REP TEMPO REST TIME1 Chin Ups 10 n/a 30 seconds

2 Bench dips 30 n/a 10 seconds

3 Jump Squats 20 n/a 15 seconds

4 T-Push Ups 15 n/a 15 seconds

5 Leg Kickbacks 20 n/a 15 seconds

6 Decline Push Ups 15 n/a 30 seconds

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NUMBER 2UPPER-BODY ANNIHILATOR: ADVANCED

Static Holds: To perform a static hold, contract your muscles at the top of the rep (peak contraction) and hold that position for the length of time specified in the table. When you can no longer stay in that position, slowly let gravity bring you down. Static holds involve only a single rep.

MUSCLE GROUP EXERCISE SETS REPS REP TEMPO STATIC HOLDBack Pull Ups 4 10 1-1-2-0 15 sec. Hold

Back/Biceps Chin Ups 4 15 1-0-3-0 30 sec. Hold

Shoulders Handstand Push Ups 4 10 2-0-2-0 n/a

Chest Decline Push Ups 4 25 2-0-2-0 n/a

Chest/Triceps Bench Dips 5 25 2-1-2-0 35 sec. Hold

Chest/ Shoulders Wide Push Ups 4 15 1-1-3-0 35 sec. Hold

*Static Holds are performed as the last “set” of each exercise. For example, do your first 3 sets of chin ups first, AND THEN move to the static hold. The static hold will act as the 4th set.

PRINCIPLESREST 2 MINUTES BETWEEN EACH EXERCISE

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NUMBER 1TOTAL-BODY TORTURE

Super Set: When you perform a set of a particular exercise, then move on to another one with no rest.

MUSCLE GROUP EXERCISE SETS REPS REP TEMPO REST TIME

Back/ ChestPull Ups/

Decline Push Ups2

10/20

1-0-2-0/2-0-2-0

60 seconds

Biceps/ TricepsChin Ups/

Bench Dips2

12/25

1-0-3-0/2-1-2-0

45 seconds

Shoulders/ Quads

Handstand Push Ups/Squats

210/12

1-0-2-0/2-0-3-0

60 seconds

Hamstrings/ Calves

Walking Lunges/Calf raises

212/15

1-0-1-0/3-3-3-3

40 seconds

PRINCIPLES

REST 2 MINUTES BETWEEN EACH EXERCISE

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ABOUT THE AUTHORAlain Gonzalez is a former skinny guy turned jacked fitness professional. He’s a personal trainer, consultant, and has written for some of the most prestigious online fitness magazines.

His transformation has been featured in articles on websites all over the internet and has given hope to countless “hardgainers” all over the world.

He is the founder of www.MuscleMonsters.com, a free fitness website dedicated to helping guys (and gals) to build muscle, get lean, and achieve a physique they never thought possible.

Over the years, Alain has helped thousands of naturally skinny guys to finally move the scale and pack on pounds of rock hard muscle mass, regardless of their genetics, and he hopes to do the same for you.

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