Get-Beyond-Ripped-In-12-Weeks-The-Machine-Way-DF-EBOOK-PRINT-FINAL

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Tuesday: CHEST and Triceps Incline Bench Press: Pyramid up in weight. Start with a lighter weight for 15 reps and work up to a heavier weight at 6 reps for 4 sets. For example: 95 x 15 135 x 12 185 x 10 225 x 8 Dumbbell Bench Press 3 x 6-12 (Start at 12 and work down to 6 as you fatigue—pyramid UP as you did with squats) Incline Dumbbell Flys 3 x 6-12 (Start at 12 and work down to 6 as you fatigue—pyramid UP as you did with squats) Cable Crossovers 3 x 10-15 (Start at 15 and work down to 6 as you fatigue—pyramid UP as you did with squats) Skull Crushers 3 x 10-12 (Start at 12 and work down to 6 as you fatigue—pyramid UP as you did with squats) Triceps Pressdowns 3 x 6-10 (Start at 10 and work down to 6 as you fatigue—pyramid UP as you did with squats) 32
Wednesday: HIIT HIIT on Elliptical: -5 minute Warm Up at 10 out of 25 speed then... -10 intervals with 20 out of 25 speed sprint for 15 seconds and 8 out of 25 rest for 45 seconds. 10 minutes (Low Intensity, Steady State Cardio) LISS on Stepmill 5 sets of 20 1-arm Kettlebell Swings. ABS OF YOUR CHOICE—Try weight situps, leg raises. Pick 2-3 exercises and do 3 sets of each. --If no kettlebells, do 30 minutes TOTAL LISS after HIIT 33
Page 3 and 4: The Fat Loss Factor 12 Weeks To You
Page 5 and 6: Chapter 1: The Meat and Sweet Potat
Page 7 and 8: EPA and DHA (Polyunsaturated Fat) f
Page 9 and 10: Carbohydrates Carbs are a part of t
Page 11 and 12: This should satiate you and not lea
Page 13 and 14: Meal 3 6oz Chicken (cooked) 30g Nat
Page 15 and 16: Meal 1 3 Whole DHA Eggs 9 egg white
Page 17 and 18: Meal 6 BEDTIME 3 Whole DHA Eggs 11
Page 19 and 20: FOR WOMEN ONLY! Female 90lbs - 115l
Page 21 and 22: Meal 4 5oz 85/15 or LEANER LEAN BEE
Page 23 and 24: Meal 3 6oz Free Range Chicken (cook
Page 25 and 26: Tailoring The Diet For YOU On OFF
Page 27 and 28: In moderation, maybe on a weekend o
Page 29 and 30: If I Buy Fattier Meat From The Farm
Page 31: Monday: LEGS! Squat: Pyramid up in
Page 35 and 36: Friday: Shoulder and Bicep DB Shoul
Page 37 and 38: BLAST PHASE This is the program I g
Page 39 and 40: DAY 2 Back & Rear Delt Hammer Stren
Page 41 and 42: Day 4 Chest, Biceps and Abs Chest I
Page 43 and 44: Day 6 Legs Leg extensions 1×15 war
Page 45 and 46: Day 1 - Quads, Hams and Calves Day
Page 47 and 48: DAY 3: Leg and Shoulder VOLUME Leg
Page 49 and 50: Day 6: Back & Rear Delt Hammer Stre
Page 51 and 52: Where Do I Do Cardio? As you can se
Page 53 and 54: CHAPTER 4: No BS Supplements The Su
Page 55 and 56: Oh yeah, in 2010 a supplement manuf
Page 57 and 58: High Fructose Corn Syrup (HFCS): It
Page 59 and 60: Caffeine: 250mg The granddaddy of t
Page 61 and 62: Thus, Drop Factor contains only 2.5
Page 63 and 64: Chapter 5: How to Start This Progra
Page 65 and 66: Chapter 6: Conclusion We now have a
Page 67 and 68: STARCHY VEGETABLES * Baked potato (
Page 69 and 70: MILK & VERY LOW-FAT MILK Milk (equa
Page 71 and 72: Protein (equal to 1 serving of Meat
Page 73 and 74: FAT FREE or REDUCED FAT FREE FOOD L
Page 75 and 76: Fruits to Select Apple Banana Bl

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