Top 10 Muscle-Enhancing Bodyweight Workouts 1 10 Muscle-Enhancing Bodyweight Workouts 4 Number 9 ABSolute 6 Pack Exercise Sets Reps Rep Tempo Rest Hanging Leg Raises 2 10 1-0-3-0 60

Top 10 Muscle-Enhancing Bodyweight Workouts 1

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Copyright Notice

Published By:

Alain GonzalezOrlando Fl, 32825

Copyright © 2013 All material in this guide is, unlessotherwise stated, the property of Alain Gonzalez. Copyright and

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

Warning/DisclaimerAll the information presented in " Top 10 Muscle-Enhancing Bodyweight Workouts" 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 " Top 10 Muscle-Enhancing Bodyweight Workouts" is perceived and utilized and so, you do so at your own risk.

In no way will Alain Gonzalez or any persons associated with " Top 10 Muscle-Enhancing Bodyweight Workouts" be held responsible for any injuries or problems that may occur due to the use of this book or the advice contained within.




Number 10

Full Body Ambush

Muscle Group Exercise Sets Reps Rep Tempo Rest Time

Biceps/Back Chin Ups 2 15 1-0-3-0 90 sec.

Triceps/Chest Bench Dips 2 15 2-0-2-0 60 sec.

Quads One Legged Squats

2 12 1-0-2-0 60 sec.

Back Pull Ups 2 10 1-0-2-0 90 sec.

Shoulders Handstand Push Ups

2 10 1-0-2-0 60 sec.

Chest Decline Push Ups

2 15 2-0-3-0 60-90 sec.

Calves Calf Raises 4 15 1-3-3-0 40 sec.

PrinciplesRest 2 Minutes Between each Exercise




Number 9

ABSolute 6 Pack

Exercise Sets Reps Rep Tempo Rest

Hanging Leg Raises

2 10 1-0-3-0 60 sec.

Bicycle Crunches 4 15 1-0-1-0 40 sec.

Toe-Touch Crunches

2 10 1-0-2-0 40 sec.

Ab Crunches 4 15 2-0-2-0 40 sec.

PrinciplesRest 1 Minute Between each Exercise




Number 8

ARMed Forces

Muscle Group Exercise Sets Reps Rep Tempo Rest

Biceps Chin ups 4 15 1-0-3-0 60 sec.

Biceps Pull ups 2 10 1-0-1-0 90 sec.

Triceps Bench Dips 4 15 2-1-2-0 60 sec.

Triceps Push Ups 4 15 1-1-3-0 40 sec.

PrinciplesRest 1 Minute Between each Exercise




Number 7

Full Body Ambush: AdvancedStatic 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 Hold

Biceps/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


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


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.

Principles

Rest 2 Minutes Between Exercises

Rest 60 seconds between each SET




Number 6

The IncineratorHow 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.

Number Exercise Reps Rep Tempo Rest

1 Burpees 10 N/A 15 Sec.

2 High Knees 30 N/A 10 sec.

3 Push Ups 25 N/A 15 sec.

4 Jump Squats 15 N/A 15 sec.

5 Mountain Climbers

30 N/A 10 sec.

6 T-Push Ups 10 N/A 10 sec.




Number 5

Upper-Body AnnihilatorMuscle Group Exercise Sets Reps Rep Tempo Rest

Back Pull Ups 3 10 1-1-2-0 60 sec.

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

Shoulders HandstantPush Ups

4 10 2-0-2-0 40 sec.


4 25 2-0-2-0 40 sec.

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

Chest/Shoulders

Wide Push Ups 2 15 1-1-3-0 60 sec.





Number 4

Lower-Body Demolition

Muscle Group Exercise Sets Reps Rep Tempo Rest


2 12 1-0-3-0 60 sec.

Quads Hindu Squats 4 15 2-0-3-0 40 sec.

Hamstrings Walking Lunges

4 12 1-0-2-0 60 sec.

Hamstrings Floor back Ham

Extensions

2 10 1-0-4-0 60 sec.

Calves Calf Raises 4 15 1-3-3-0 40 sec.




http://www.dailymotion.com/video/x3zf60_floor-back-hamstring-extension_sport#.UNiHj2_Af0c




Number 3

Total-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.

Number Exercise Reps Rep Tempo Rest

1 Chin Ups 10 N/A 30 sec.

2 Bench Dips 30 N/A 10 sec.

3 Jump Squats 20 N/A 15 sec.

4 T-Push Ups 15 N/A 15 sec.

5 Leg Kickbacks 20 N/A 15 sec.

6 Decline Push Ups 15 N/A 30 sec.




Number 2

Upper-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 Hold

Back 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 HandstantPush Ups

4 10 2-0-2-0 N/A


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.





Number 1

Total-Body Torture

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

Muscle Group Super-Set Sets Reps Rempt Tempo Rest

Back/Chest

Pull Ups/Decline Push

Ups

2 10/20

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

60 sec.

Biceps/Triceps

Chin Ups/Bench Dips

2 12/25

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

45 sec.

Shoulders/Quads

Handstand Push Ups/

Squats

2 10/12

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

60 sec.

Hamstrings/Calves

Walking Lunges/

Calf raises

2 12/15

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

40 sec.





About the Author

Alain Gonzalez is a personal trainer, free lance writer and fitnessconsultant who has dedicated his life to helping others meet theirfitness goals.

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 fitness sitededicated to helping skinny guys and gals build muscle and staylean, and is the author of "Bony to Brawny" – The skinny guy'ssecret to explosive muscle gains revealed.



http://weightgaintruth.com/

Documents

Top 10 Muscle-Enhancing Bodyweight Workouts 1 10 Muscle-Enhancing Bodyweight Workouts 4 Number 9 ABSolute 6 Pack Exercise Sets Reps Rep Tempo Rest Hanging Leg Raises 2 10 1-0-3-0 60