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

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Day 4: Chest, Biceps and Abs Chest Incline barbell press 1×12 warmup set 1×8 warmup set 1×8 Hammer Strength seated bench presses 1×10 warmup set 1×6-8 Incline dumbbell flyes 1×10 warmup set 1×8 Cable crossovers 1×10-12 Biceps Incline dumbbell curls 1×10 warmup set 1×6-8 EZ-curl barbell curls 1×10 warmup set 1×6-8 Nautilus curls or any machine curl OR cable curl 1×10 warmup set 1×6-8 Abs Abs of choice Day 5: OFF 48
Day 6: Back & Rear Delt Hammer Strength pulldowns 1×15 warmup set 1×12 warmup set 1×8-10 Barbell rows 1×12 warmup set 1×8-10 Hammer Strength one-arm rows 1×8-10 Cable rows (overhand grip) 1×8-10 Hammer Strength rear-delt machine OR Reverse Pec Deck 1×8-10 Bent-over dumbbell raises 1×8-10 Weighted Hyperextensions with bar across back/traps 1×10-12 Deadlifts 1×8 warmup 1×8 --NOTE—Do NOT go to complete failure with drop sets on deadlifts. Just do one set of 8 but make it HARD! No intensity techniques. 49
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 and 32: Monday: LEGS! Squat: Pyramid up in
Page 33 and 34: Wednesday: HIIT HIIT on Elliptical:
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: DAY 3: Leg and Shoulder VOLUME Leg
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

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

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