Maximum Mass

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________________________________________________________________Copyright © 2008 by Jason Ferruggia. All rights reserved.http://www.MuscleGainingSecrets.com/

1



Introduction

Before we get started I need to ask you for one favor. Please, please, please read

the main Muscle Gaining Secrets e-book before beginning the workouts. You need to

have a full understanding of how the body works and why before you begin the

workouts. If you do that you will get much more out of them; trust me. I know

everyone is anxious to jump right into the program but there is so much more to

building muscle than simply performing the exercises, sets and reps I have listed

here for you. By reading the e-book before starting the program you will be

guaranteeing your success. Just doing the workouts without having read the book

will be doing yourself a huge disservice and your results will be less than optimal.

What workout should I start with?

• If you have trained for less than three months then you should start with

Phase 1 of the MGS Beginner Program.

• If you have been training properly for 3-6 months, then start with Phase 2 of

the MGS Beginner Program.

• If you have been training properly for 6-9 months, then start with Phase 3 of

the Beginner Program.

• If you have been training properly for 9-12 months, then you could either

start with Phase 3 of the Beginner Program or Phase 1 of the Intermediate

Program.

• If you have been training properly , for more than 12 months you should

start with the Intermediate Program, work your way through and then finish

with the Advanced Program.

Remember that the name of the game is progressive overload. You must train like an

uncaged beast every time you set foot in the gym and have one goal in mind with a

laser sharp focus on achieving it. That goal is to beat last workouts performance. You

have to improve upon what you did last time or your workout will be a complete

waste of time. It’s you versus the training log and you must do all you can to ensure

that you emerge victorious. The last thing you want to do is leave the gym as a

loser, defeated. This must be prevented at all costs. You absolutely have to do more

reps or more weight than last time or you have failed to do anything to make the

body grow.

If you can not go up you are either not eating enough, not sleeping enough, partying

too much or are too stressed out. Overtraining is not a likely option since I have


2



designed the workouts to ensure against it. Something else is wrong, though, and

you need to address it and fix it immediately if you want to get bigger and achieve

your goals.

Do not over think or over analyze things; simply add weight to the bar or do more

reps week after week, eat like a horse, get lots of rest and you will soon be one of

the biggest, if not THE biggest, guys in your gym.

How do I know how many reps to do each week? What does it mean

when you say 5-8 reps?

Start each workout with the lower end of the rep range. So if the rep range is 5-8

you would pick a weight you can do for five reps on week one. On week two stick

with the same weight and get more reps with it. Once you can get eight reps with

that weight, be it on week two or week four, it is time to increase the weight by five

to ten pounds. Your goal should be to add weight as often as possible so dowhatever you can to get to eight reps as quickly as possible.

What does it mean when the exercises have the same number but a

different letter next to them?

When exercises have the same number but a different letter, it means that you are

supposed to alternate those two exercises back and forth. For example if 1a) is a

bench press and 1b) is a 1 arm dumbbell row you would do one set of bench

presses, rest two minutes and then do a set of 1 arm dumbbell rows. After the rows

you would again rest two minutes before going back to do your second set of bench

presses.

If an exercise just has a number with no letter next to it that simply means that you

do two straight sets of the exercise with the prescribed rest period between sets.

How do I fill in the training log sheets?

The standard, widely accepted formula for recording workout stats is sets times reps.

Therefore if you lifted 185 pounds for six reps on your first set and 135 pounds for

five reps on your second set, you would write 185x6 in the Set 1 column and 185x5

in the Set 2 column. Some of the sheets have three sets listed because a few of thecalf exercises in the Intermediate Phase have three sets each.

Why are there no ab exercises included?

Big compound exercises like squats, deadlifts, pushups and military presses train

your abs far better than any kind of direct abdominal work like crunches or sit ups

ever could. Believe me, your abs will get a great workout and awesome development


3



from doing the exercises in the program. Not only that, but regularly doing tons of

loaded spinal flexion exercises like sit ups and crunches can be quite dangerous and

injurious for many people. I’m sure that a lifetime of back pain is not something that

you need or want. And finally, remember that the abs can only be seen when your

body-fat is low enough and the only way to get it there is with proper diet and

energy system/ cardio training. All the sit ups and crunches in the world will do

absolutely nothing to improve your abdominal development but might cut into your

recovery ability and slow down your rate of muscle growth.

Can I add a few extra sets of (curls, calves, etc) at the end if I still

feel good and have lots of energy left?

Whatever you do, please do not alter the workouts in any way, shape or form

whatsoever. They are designed to deliver maximum results in minimum time and to

prevent overtraining. If you think, “Ah, what the hell, I’ll just add in an extra set of

biceps and triceps at the end,” you will be heading down a slippery slope and I cannot be held responsible for your lack of progress or results. Stick with the program

and follow the exact exercises, sets, reps and rest periods as I have laid them out for

you. Be sure to watch the clock so that you are sure to adhere to the proper rest

periods and not exceed your maximum workout time. Carrying a stopwatch with you

isn’t a necessity but is recommended.

Enough talking. You now know all you need to know to get big and strong. The rest

is up to you. Its time to get fired up, attack these workouts with a vengeance and

get huge!

Good luck.


4



MGS BEGINNER WORKOUT PLAN

Phase 1- Four Weeks

Day 1, 2 & 3

Exercise Sets Reps Rest

1) Squat 4 5-8 120

2) Rack Deadlift (Just Above Knee) 4 5-8 120

3) Parallel Bar Dip 4 5-8 120

Note: Do the same workout three times per week on non consecutive days such as

Monday, Wednesday and Friday.

Phase 2- Six Weeks

Day 1


1) Deadlift (Just Below Knee) 4 5-8 120

2a) Parallel Bar Dip 4 5-8 90

2b) 1 Arm Dumbbell Row (Elbow In) 4 5-8 90

Day 2


1) Squat 4 5-8 120

2a) Dumbbell Military Press 4 5-8 902b) Parallel Grip Chin Up 4 5-8 90

Note: Train three days per week on non consecutive days and alternate Day 1 and

Day 2 at each workout. So your schedule will look like this:

Week 1:

Monday- Day 1

Wednesday- Day 2

Friday- Day 1

Week 2:

Monday- Day 2

Wednesday- Day 1

Friday- Day 2

And so on and so on.


5



Phase 3- Eight Weeks

Day 1


1) Squat 4 5-8 120

2a) Chin Up 4 5-8 90

2b) Parallel Bar Dip 4 5-8 90

Day 2


1) Deadlift (From Floor) 4 5-8 120

2a) Weighted Pushup 4 5-8 90

2b) Incline Dumbbell Row (Elbows In) 4 5-8 90

Day 3


1a) Pull Up 4 5-8 90

1b) Barbell Military Press 4 5-8 90

2) Squat 4 5-8 120

Train on three non consecutive days such as Monday, Wednesday and Friday.


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MGS Beginner Phase 1- Day 1

Exercise Set 1 Set 2 Set 3 Set 4

1) Squat

Workout 1

Workout 2

Workout 3

Workout 4

Workout 5

Workout 6

Workout 7

Workout 8

Workout 9

Workout 10

Workout 11

Workout 122) Rack Deadlift (Just Above Knees)

Workout 1

Workout 2

Workout 3

Workout 4

Workout 5

Workout 6

Workout 7

Workout 8

Workout 9Workout 10

Workout 11

Workout 12

3) Parallel Bar Dip

Workout 1

Workout 2

Workout 3

Workout 4

Workout 5

Workout 6

Workout 7

Workout 8

Workout 9

Workout 10

Workout 11

Workout 12


8



Beginner Phase 2- Day 1


1) Rack Deadlift (Just Below Knees)

Workout 1

Workout 2

Workout 3

Workout 4

Workout 5

Workout 6

Workout 7

Workout 6

Workout 9

2a) Parallel Bar Dip

Workout 1

Workout 2

Workout 3

Workout 4

Workout 5

Workout 6

Workout 7

Workout 8

Workout 9

2a) 1 Arm Dumbbell Row

Workout 1Workout 2

Workout 3

Workout 4

Workout 5

Workout 6

Workout 7

Workout 8

Workout 9


9





1) Squat

Workout 1

Workout 2

Workout 3

Workout 4

Workout 5

Workout 6

Workout 7

Workout 6

Workout 9

2a) Dumbbell Military Press

Workout 1

Workout 2

Workout 3

Workout 4

Workout 5

Workout 6

Workout 7

Workout 8

Workout 9

2a) Parallel Grip Chin Up

Workout 1Workout 2

Workout 3

Workout 4

Workout 5

Workout 6

Workout 7

Workout 8

Workout 9


10





1) Squat

Workout 1

Workout 2

Workout 3

Workout 4

Workout 5

Workout 6

Workout 7

Workout 8

2a) Chin Up

Workout 1

Workout 2

Workout 3

Workout 4

Workout 5

Workout 6

Workout 7

Workout 8


Workout 1

Workout 2

Workout 3Workout 4

Workout 5

Workout 6

Workout 7

Workout 8


11





1) Deadlift

Workout 1

Workout 2

Workout 3

Workout 4

Workout 5

Workout 6

Workout 7

Workout 8

2a) Weighted Pushup

Workout 1

Workout 2

Workout 3

Workout 4

Workout 5

Workout 6

Workout 7

Workout 8

2a) Incline Dumbbell Row (Elbows In)

Workout 1

Workout 2

Workout 3Workout 4

Workout 5

Workout 6

Workout 7

Workout 8


12





1a) Pullup

Workout 1

Workout 2

Workout 3

Workout 4

Workout 5

Workout 6

Workout 7

Workout 8

1b) Barbell Military Press

Workout 1

Workout 2

Workout 3

Workout 4

Workout 5

Workout 6

Workout 7

Workout 8

2) Squat

Workout 1

Workout 2

Workout 3Workout 4

Workout 5

Workout 6

Workout 7

Workout 8


13



MGS INTERMEDIATE WORKOUT PLAN


Day 1

Exercise Sets Reps Rest1a) Dumbbell Military Press (Palms In) 2 5-8 90

1b) Chin Up (Medium Grip- shoulder width) 2 5-8 90

2a) Weighted Pushup 2 5-8 90

2b) Incline Dumbbell Row (Elbows Out) 2 5-8 90

3a) Parallel Bar Dip 2 5-8 60

3b) Dumbbell Curl 2 5-8 60

Day 2


1) Squat 2 5-8 180

2) 45° Back Extension (or Regular Back Extension) 2 10-12 120

3) Dumbbell Shrug 2 5-8 120

4a) 1 Leg Standing Calf Raise 2, 1 6-8, 15 60

4b) EZ Bar Reverse Wrist Curl 2 10-12 60

Day 3


1a) Pull Up 2 5-8 90

1b) Incline Dumbbell Press 2 5-8 902a) 1 Arm Dumbbell Row (Elbows In) 2 5-8 90

2b) Barbell Military Press 2 5-8 90

3a) Incline Dumbbell Curl 2 5-8 60

3b) Close Grip Bench Press 2 5-8 60

Day 4


1) Squat 2 5-8 180

2) Rack Deadlift (Just Above Knees) 2 5-8 120

3a) Seated Calf Raise 2, 1 12-15,20 60

3b) Behind Back Barbell Wrist Curl 2 10-12 60

Note: Be sure to do all of the extreme stretches where appropriate at the end of

your last set of each exercise.


14




Day 1


1a) Parallel Grip Chin Up 2 5-8 90

1b) Dumbbell Military Press (Palms Forward) 2 5-8 90

2a) 1 Arm Dumbbell Row (Elbow Out) 2 5-8 90

2b) Incline Barbell Press 2 5-8 90

3a) Barbell Curl 2 5-8 60

3b) Close Grip Bench Press Lockout (3 Boards or Rack) 2 5-8 60

Day 2


1) Squat 2 5-8 180

2) Dumbbell Swing 2 10-12 180

3a) Seated Calf Raise 2,1 10-12,20 90

3b) Barbell Shrug 2 5-8 90

4) Thumbless EZ Bar Reverse Curl 2 8-10 90

Day 3


1a) Chin Up (Close Grip) 2 5-8 90

1b) Barbell Clean & Press 2 5-8 90

2a) Incline Dumbbell Row (Elbows In) 2 5-8 90

2b) Jungle Gym Pushup (or Parallel Bar Dip or Pushup) 2 5-8 903a) Hammer Curl 2 5-8 90

3b) Reverse Grip Bench Press 2 5-8 90

Day 4


1) Squat 2 5-8 180

2) Rack Deadlift (From Mid Shin) 2 5-8 120

3a) Donkey Calf Raise (or Leg Press Calf Raise) 2,1 10-12,20 60

3b) Suitcase Wrist Curl 2 5-8 60




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16



MGS Intermediate Phase 1- Day 1

Exercise Set 1 Set 2 Set 3

1a) Dumbbell Military Press (Palms In)

Workout 1

Workout 2

Workout 3Workout 4

Workout 5

Workout 6

1b) Chin Up (Medium Grip)

Workout 1

Workout 2

Workout 3

Workout 4

Workout 5

Workout 6

2a) Weighted PushupWorkout 1

Workout 2

Workout 3

Workout 4

Workout 5

Workout 6

2b) Incline Dumbbell Row (Elbows Out)

Workout1

Workout 2

Workout 3

Workout 4Workout 5

Workout 6


Workout 1

Workout 2

Workout 3

Workout 4

Workout 5

Workout 6

3b ) Dumbbell Curl

Workout 1Workout 2

Workout 3

Workout 4

Workout 5

Workout 6


17





1) Squat

Workout 1

Workout 2

Workout 3Workout 4

Workout 5

Workout 6

2) 45° Back Extension (or Regular Back Ext.)

Workout 1

Workout 2

Workout 3

Workout 4

Workout 5

Workout 6

3) Dumbbell ShrugWorkout 1

Workout 2

Workout 3

Workout 4

Workout 5

Workout 6

4a) 1 Leg Calf Raise

Workout1

Workout 2

Workout 3

Workout 4Workout 5

Workout 6

4b) EZ Bar Reverse Wrist Curl

Workout 1

Workout 2

Workout 3

Workout 4

Workout 5

Workout 6


18





1a) Pull Up

Workout 1

Workout 2

Workout 3Workout 4

Workout 5

Workout 6

1b) Incline Dumbbell Press

Workout 1

Workout 2

Workout 3

Workout 4

Workout 5

Workout 6

2a) 1 Arm Dumbbell Row (Elbow In)Workout 1

Workout 2

Workout 3

Workout 4

Workout 5

Workout 6


Workout1

Workout 2

Workout 3

Workout 4Workout 5

Workout 6

3a) Incline Dumbbell Curl

Workout 1

Workout 2

Workout 3

Workout 4

Workout 5

Workout 6

3b ) Close Grip Bench Press

Workout 1Workout 2

Workout 3

Workout 4

Workout 5

Workout 6


19




Exercise Set 2 Set 3

1) Squat

Workout 1

Workout 2

Set 1

Workout 3Workout 4

Workout 5

Workout 6

2) Rack Deadlift (Just Above Knees)

Workout 1

Workout 2

Workout 3

Workout 4

Workout 5

Workout 6

3a) Seated Calf RaiseWorkout 1

Workout 2

Workout 3

Workout 4

Workout 5

Workout 6

3b) Behind Back Barbell Wrist Curl

Workout1

Workout 2

Workout 3

Workout 4Workout 5

Workout 6


20






Workout 1

Workout 2

Workout 3Workout 4

Workout 5

Workout 6

1b) Dumbbell Military Press (Palms Forward)

Workout 1

Workout 2

Workout 3

Workout 4

Workout 5

Workout 6

2a) 1 Arm Dumbbell Row (Elbow Out)Workout 1

Workout 2

Workout 3

Workout 4

Workout 5

Workout 6

2b) Incline Barbell Press

Workout1

Workout 2

Workout 3

Workout 4Workout 5

Workout 6

3a) Barbell Curl

Workout 1

Workout 2

Workout 3

Workout 4

Workout 5

Workout 6

3b) Close Grip Bench Press Lockout

Workout 1Workout 2

Workout 3

Workout 4

Workout 5

Workout 6


21





1) Squat

Workout 1

Workout 2

Workout 3Workout 4

Workout 5

Workout 6

2) Dumbbell Swing

Workout 1

Workout 2

Workout 3

Workout 4

Workout 5

Workout 6

3a) Seated Calf RaiseWorkout 1

Workout 2

Workout 3

Workout 4

Workout 5

Workout 6

3b) Barbell Shrug

Workout1

Workout 2

Workout 3

Workout 4Workout 5

Workout 6

4) Thumbless EZ Reverse Curl

Workout 1

Workout 2

Workout 3

Workout 4

Workout 5

Workout 6


22





1a) Chin Up

Workout 1

Workout 2

Workout 3Workout 4

Workout 5

Workout 6

1b) Barbell Clean & Press

Workout 1

Workout 2

Workout 3

Workout 4

Workout 5

Workout 6

2a) Incline Dumbbell Row (Elbows In)Workout 1

Workout 2

Workout 3

Workout 4

Workout 5

Workout 6

2b) Jungle Gym Pushup (or Parallel Bar Dip)

Workout1

Workout 2

Workout 3

Workout 4Workout 5

Workout 6

3a) Hammer Curl

Workout 1

Workout 2

Workout 3

Workout 4

Workout 5

Workout 6

3b ) Reverse Grip Bench Press

Workout 1Workout 2

Workout 3

Workout 4

Workout 5

Workout 6


23





1) Squat

Workout 1

Workout 2

Workout 3Workout 4

Workout 5

Workout 6

2) Rack Deadlift (From Mid Shin)

Workout 1

Workout 2

Workout 3

Workout 4

Workout 5

Workout 6

3a) Donkey Calf Raise (or Leg Press Calf Raise Workout 1

Workout 2

Workout 3

Workout 4

Workout 5

Workout 6

3b) Suitcase Wrist Curl

Workout1

Workout 2

Workout 3

Workout 4Workout 5

Workout 6


24



MGS ADVANCED TRAINING PROGRAM


Day 1

Exercise Sets Reps Rest1a) Pull Up (Wide Grip) 2, 1 5-7, 10 90

1b) Barbell Military Press 2, 1 5-7, 10 90

2a) 1 Arm Dumbbell Row (Elbow In) 2, 1 5-7, 10 90

2b) Bench Press 2, 1 5-7, 10 90

3) Parallel Bar Dip 1, 1 6-8, 12 120

Day 2


1) Squat 2, 1 5-7, 20 180

2) Cheat Barbell Shrug 2, 1 5-7, 10 120

3a) Standing Calf Raise 2, 1 5-7, 20 60

3b) Incline Dumbbell Curl 2, 1 5-7, 10 60

4) Dumbbell Reverse Wrist Curl 2 12-15 90

Day 3


1a) Parallel Grip Chin Up 2, 1 5-7, 10 90

1b) Dumbbell Clean & Press 2, 1 5-7, 10 90

2a) Incline Dumbbell Row (Elbows Out) 2, 1 5-7, 10 902b) Incline Dumbbell Press 2, 1 5-7, 10 90

3) Close Grip Bench Press 1, 1 5-7, 10 120

Day 4


1) Squat 2 8-10 180

2) Deadlift (From the Floor) 2, 1 5-7, 10 180

3a) Cross Body Hammer Curl 2, 1 5-7, 10 60

3a) 1 Leg Seated Calf Raise 2, 1 15-20 60

4) Behind Back Barbell Wrist Curl 2 6-8 90




25




Day 1


1a) Barbell Floor Press 2, 1 5-7, 10 90

1b) T-Bar Row 2, 1 5-7, 10 90

2a) Barbell Push Press 2, 1 5-7, 10 90

2b) Chin Up 2, 1 5-7, 10 90

3) Parallel Bar Dip 2 amap 120

Day 2


1) Squat 2, 1 5-7, 20 180

2) Barbell Curl 2, 1 5-7, 10 120

3a) Donkey Calf Raise (or Calf Raise on Leg Press) 2, 1 5-7, 10 60

3b) Dumbbell Shrug 2, 1 8-10, 20 60

4) Suitcase Barbell Wrist Curl 2 6-8 90

Day 3


1a) Mixed Grip Chin Up 2, 1 5-7, 10 90

1b) Arnold Press 2, 1 5-7, 10 90

2a) Incline Dumbbell Row (Elbows In) 2, 1 5-7, 10 90

2b) Jungle Gym or Weighted Pushups 2, 1 5-7, 10 90

3) Close Grip Bench Press w/ 3 Boards or in Rack 1, 1 5-7, 10 120

Day 4


1) Deadlift (From the Floor) 2, 1 5-7, 10 180

2a) Incline Hammer Curl 2, 1 5-7, 10 60

2b) Seated Calf Raise 2, 1 8-10, 20 60

3) EZ Reverse Wrist Curl 2, 1 8-10, 20 90

4) Squat 1,1 5-7, 20 180




26



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27



MGS Advanced Phase 1- Day 1


1a) Pull Up (Wide Grip)

Workout 1

Workout 2

Workout 3Workout 4

Workout 5

Workout 6


Workout 1

Workout 2

Workout 3

Workout 4

Workout 5

Workout 6

2a) 1 Arm Dumbbell Row (Elbow In)Workout 1

Workout 2

Workout 3

Workout 4

Workout 5

Workout 6

2b) Bench Press

Workout1

Workout 2

Workout 3

Workout 4Workout 5

Workout 6


28





1) Squat

Workout 1

Workout 2

Workout 3Workout 4

Workout 5

Workout 6

2) Cheat Barbell Shrug

Workout 1

Workout 2

Workout 3

Workout 4

Workout 5

Workout 6

3a) Standing Calf RaiseWorkout 1

Workout 2

Workout 3

Workout 4

Workout 5

Workout 6

3b) Incline Dumbbell Curl

Workout1

Workout 2

Workout 3

Workout 4Workout 5

Workout 6

4) Dumbbell Reverse Wrist Curl

Workout 1

Workout 2

Workout 3

Workout 4

Workout 5

Workout 6


29






Workout 1

Workout 2

Workout 3Workout 4

Workout 5

Workout 6

1b) Dumbbell Clean & Press

Workout 1

Workout 2

Workout 3

Workout 4

Workout 5

Workout 6

2a) Incline Dumbbell Row (Elbows Out)Workout 1

Workout 2

Workout 3

Workout 4

Workout 5

Workout 6

2b) Incline Dumbbell Press

Workout1

Workout 2

Workout 3

Workout 4Workout 5

Workout 6

3) Close Grip Bench Press

Workout 1

Workout 2

Workout 3

Workout 4

Workout 5

Workout 6


30





1) Squat

Workout 1

Workout 2

Workout 3Workout 4

Workout 5

Workout 6

2) Deadlift (From Floor)

Workout 1

Workout 2

Workout 3

Workout 4

Workout 5

Workout 6

3a) Cross Body Hammer CurlWorkout 1

Workout 2

Workout 3

Workout 4

Workout 5

Workout 6

3b) 1 Leg Seated Calf Raise

Workout1

Workout 2

Workout 3

Workout 4Workout 5

Workout 6

4) Behind Back Barbell Wrist Curl

Workout 1

Workout 2

Workout 3

Workout 4

Workout 5

Workout 6


31





1a) Barbell Floor Press

Workout 1

Workout 2

Workout 3Workout 4

Workout 5

Workout 6

1b) T-Bar Row

Workout 1

Workout 2

Workout 3

Workout 4

Workout 5

Workout 6

2a) Barbell Push PressWorkout 1

Workout 2

Workout 3

Workout 4

Workout 5

Workout 6

2b) Chin Up

Workout1

Workout 2

Workout 3

Workout 4Workout 5

Workout 6

3) Parallel Bar Dip

Workout 1

Workout 2

Workout 3

Workout 4

Workout 5

Workout 6


32





1) Squat

Workout 1

Workout 2

Workout 3Workout 4

Workout 5

Workout 6

2) Barbell Curl

Workout 1

Workout 2

Workout 3

Workout 4

Workout 5

Workout 6

3a) Donkey Calf Raise (or Leg Press Calf Raise Workout 1

Workout 2

Workout 3

Workout 4

Workout 5

Workout 6

3b) Dumbbell Shrug

Workout1

Workout 2

Workout 3

Workout 4Workout 5

Workout 6

4) Suitcase Barbell Wrist Curl

Workout 1

Workout 2

Workout 3

Workout 4

Workout 5

Workout 6


33





1a) Mixed Grip Chin Up

Workout 1

Workout 2

Workout 3Workout 4

Workout 5

Workout 6

1b) Arnold Press

Workout 1

Workout 2

Workout 3

Workout 4

Workout 5

Workout 6

2a) Incline Dumbbell Row (Elbows In)Workout 1

Workout 2

Workout 3

Workout 4

Workout 5

Workout 6

2b) Jungle Gym (or Weighted Pushup)

Workout1

Workout 2

Workout 3

Workout 4Workout 5

Workout 6

3) Close Grip Bench Press w/3 Boards or Rack

Workout 1

Workout 2

Workout 3

Workout 4

Workout 5

Workout 6


34





1) Deadlift (From the Floor)

Workout 1

Workout 2

Workout 3Workout 4

Workout 5

Workout 6

2a) Incline Hammer Curl

Workout 1

Workout 2

Workout 3

Workout 4

Workout 5

Workout 6

2b) Seated Calf RaiseWorkout 1

Workout 2

Workout 3

Workout 4

Workout 5

Workout 6

3) EZ Reverse Wrist Curl

Workout1

Workout 2

Workout 3

Workout 4Workout 5

Workout 6

4) Squat

Workout 1

Workout 2

Workout 3

Workout 4

Workout 5

Workout 6

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