Monica Campbell’s PMF Training Program PDF

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Table Of Contents

Table Of Contents ...............................................................................2

Monica’s Training Program - DAY 1................................................5

MONICA’S PMF FULL BODY WORKOUT (DAY 1) ......................................................... 5

INCLINE CHEST PRESS (WARMUP) ................................................................................... 6

INCLINE CHEST PRESS (WORK SET 1) .............................................................................. 6

INCLINE CHEST PRESS (WORK SET 2) .............................................................................. 7

HAMMER STRENGTH PULL DOWN (WARM UP) ........................................................... 8

HAMMER STRENGTH PULL DOWN (WORK SET 1) ....................................................... 9

HAMMER STRENGTH PULL DOWN (STRIP SET) ........................................................... 9

LATERAL RAISE (WARM UP) ............................................................................................ 11

LATERAL RAISE (WORK SET 1) ........................................................................................ 11

LATERAL RAISE (WORK SET 2) ........................................................................................ 11

LEG EXTENSION (WARM UP) ............................................................................................ 12

LEG EXTENSION (WORK SET 1) ....................................................................................... 13

LEG EXTENSION (DROP SET) ............................................................................................ 13

STANDING ROPE TRICEPS EXTENSIONS (WARM UP) ............................................... 14

STANDING ROPE TRICEPS EXTENSIONS (WORK SET 1)........................................... 15

STANDING ROPE TRICEPS EXTENSIONS (DROP SET) ............................................... 15

STANDING 2 ARM CURLS (WARM UP) ........................................................................... 17

STANDING 2 ARM CURLS (WORK SET 1)....................................................................... 17

STANDING 2 ARM CURLS (WORK SET 2)....................................................................... 17

STANDING AB ROPE CRUNCHES (WARM UP) ............................................................. 18

STANDING AB ROPE CRUNCHES (WORK SET 1) ......................................................... 18

STANDING AB ROPE CRUNCHES (WORK SET 2) ......................................................... 19

POST WORKOUT CARDIO................................................................................................... 20

Monica’s Training Program - DAY 2..............................................23

SEATED CHEST PRESS (WARM UP) ................................................................................. 23

SEATED CHEST PRESS (WORK SET 1) ............................................................................ 24

SEATED CHEST PRESS (WORK SET 2) ............................................................................ 24

SEATED ROW (WORK SET 1) ............................................................................................. 25

SEATED ROW (WORK SET 1) ............................................................................................. 26

FRONT CABLE DELT RAISES (WARM UP) ..................................................................... 26

FRONT CABLE DELT RAISES (WORK SET 1)................................................................. 27

FRONT CABLE DELT RAISES (WORK SET 2)................................................................. 28

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LEG PRESS (WARM UP) ....................................................................................................... 28

LEG PRESS (WORK SET 1)................................................................................................... 29

LEG PRESS (WORK SET 2)................................................................................................... 29

CALF PRESS (WORK SET) ................................................................................................... 30

TRICEP STRAIGHT BAR PUSHDOWN (WARM UP) ...................................................... 30

TRICEP STRAIGHT BAR PUSHDOWN (WORK SET 1) .................................................. 30

TRICEP STRAIGHT BAR PUSHDOWN (WORK SET 2) .................................................. 31

PREACHER CURL (WARM UP)........................................................................................... 32

PREACHER CURL (WORK SET 1) ...................................................................................... 32

PREACHER CURL (WORK SET 1) ...................................................................................... 32

DECLICNE BENCH AB CRUNCHES (WORK SET 1) ...................................................... 33

DECLINE BENCH AB CRUNCHES (WORK SET 2) ......................................................... 33


Monica’s Training Program - DAY 3..............................................36

CABLE FLY (WARM UP) ...................................................................................................... 36

CABLE FLY (WORK SET 1) ................................................................................................. 37

CABLE FLY (WORK SET 2) ................................................................................................. 37

CABLE STIFF PULLDOWNS (WARM UP) ........................................................................ 38

CABLE STIFF PULLDOWNS (WORK SET 1) .................................................................... 38

CABLE STIFF PULLDOWNS (WORK SET 2) .................................................................... 38

SEATED DB PRESSES (WARM UP) ................................................................................... 39

SEATED DB PRESSES (WORK SET 1) ............................................................................... 39

SEATED DB PRESSES (WORK SET 2) ............................................................................... 40

SEATED HAMSTRING CURLS (WARM UP) .................................................................... 40

SEATED HAMSTRING CURLS (WORK SET 1) ................................................................ 40

SEATED HAMSTRING CURLS (WORK SET 2) ................................................................ 41

ROPE HANDLE TRICEP PUSHDOWNS (WARM UP) ..................................................... 41

ROPE HANDLE TRICEP PUSHDOWNS (WORK SET 1) ................................................. 42

ROPE HANDLE TRICEP PUSHDOWNS (WORK SET 2) ................................................. 43

STANDING STRAIGHT BAR CABLE CURLS (WARM UP) ........................................... 43

STANDING STRAIGHT BAR CABLE CURLS (WORK SET 1) ...................................... 44

STANDING STRAIGHT BAR CABLE CURLS (WORK SET 2) ...................................... 44

HANGING LEG RAISES (WORK SET 1) ............................................................................ 44

HANGING LEG RAISES (WORK SET 2) ............................................................................ 45


Monica’s Training Program – PREWORKOUT ROUTINE .......48

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FOAM ROLLER STRETCHES (PRE-WORKOUT) ............................................................ 48

CARDIO DAYS STRETCHES ............................................................................................... 49

LOWER BACK EXTENSION ................................................................................................ 51

Monica’s Training Program - BONUS VIDEOS ...........................54

DB SUMO SQUAT (BONUS) ................................................................................................ 54

INCLINE CHEST PRESS (BONUS) ...................................................................................... 54

WIDE GRIP LAT PULLDOWNS (BONUS)......................................................................... 54

PREACHER CURL (BONUS) ................................................................................................ 54

SEATED DELT PRESS (BONUS) ......................................................................................... 55

V BAR TRICEP PUSHDOWN (BONUS) ............................................................................. 55

DB SUMO SQUAT (BONUS) ................................................................................................ 56

WIDE GRIP LAT PULLDOWNS (BONUS)......................................................................... 56

SEATED DELT PRESS (BONUS) ......................................................................................... 57

DB PRESS (BONUS) ............................................................................................................... 58

PEC DECK FLY (BONUS) ..................................................................................................... 58

PEC DECK FLY (BONUS) ..................................................................................................... 59

LOW BACK EXTENSIONS (BONUS) ................................................................................. 59

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Monica’s Training Program - DAY 1

Jay Campbell:

Hey guys, what's going on? It's Jay Campbell. A lot of you guys might know me

or follow me for my biohacking content from around the world. But today in

Playa Del Carmen, Mexico at Evolve Fitness, Monica and I are making a video

training course for aging women like Monica who can… so you guys can

understand what it takes from an intensity level on how to train to build muscle,

and to look and feel your absolute best no matter your age, whether you're in

your thirties, forties, fifties, sixties, and up.

And so today we're going to be filming training session #1 with Monica, so I

can demonstrate, or she can demonstrate the intensity, the focus, the actual

training technique necessary to build an amazing world-class physique, again, at

any age.

I think some of you guys probably know what Monica looks like. She's

amazing. So hopefully you guys can see that today and you'll see when we're

filming the session, what she looks like as we're doing the sessions.

MONICA’S PMF FULL BODY WORKOUT

(DAY 1)

Monica Campbell:

Here we are in beautiful Playa Del Carmen, Mexico, filming the woman's

training course, and I'm thrilled to be sharing this with y'all. Ladies, it's

imperative that as you go through this training program, you allow yourself the

freedom to be yourself.

Too many times, you walk around the gym, you compare to that person,

compare to this person. You are you. Enjoy the journey of being you, and work

with what you got. I do not have a perfect body. Not one person has the perfect

body. I have no hips. I work with what I got.

So in this training program, my suggestion to you is to work with what you got

and enjoy the process to becoming a better, fitter you. And I'm excited to be on

this journey with you.

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INCLINE CHEST PRESS (WARMUP)

Jay Campbell:

Okay guys, Monica is about to start her first chest exercise, which is an incline

machine. Watch as she goes very, very slow to warm up the muscles,

Monica Campbell:

And I wanted to also remind you all. Remember what it's like to feel into your

body and allow yourself to focus on the breath as you are performing the

exercise as well.

I think too many of us get into working out and we just wanna hurry up and get

through the exercise, and get through the training program so that we can move

on with our day. Be here, be present, be in your body, and work it.

All right, so we're going to warm up.

Jay Campbell:

See how she goes very, very slow and controls it. Contracts the muscle at the

top. Sorry guys, it's very loud in this gym in Playa Del Carmen, but that's okay.

The point is, is you guys can see how she trains

Monica Campbell:

And we're just doing a few, we're not going to do our complete set.

INCLINE CHEST PRESS (WORK SET 1)

Jay Campbell:

Okay guys, so this is Monica's first working set of an incline machine. Notice

that she is going to positive muscle failure, which means she's going to probably

fail somewhere around 15 to 20 reps. And if she can go beyond it, that's fine,

but one working set. She's going to work two working sets to failure, but this is

her first set.

Monica Campbell:

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And remember, you do not have to lift heavy. We are focusing on slow

controlled movement. The goal is to contract your muscle fibers. All right.

Jay Campbell:

You gotta talk a little bit louder.

Okay. So watch how she's doing it. See, controlled good form. Contracts the

chest. Good, Monica. Only in Mexico, they're drilling the ceiling right now.

Awesome. Awesome.

Good job. How many reps? Good. See, she's going to positive muscle failure.

Good, babe. Really, really good form. Goes all the way down. Controls. Good.

See, right now she's at a minute and 25 seconds in the set. She's got probably

two or three more reps.

Monica Campbell:

And then slow back down, control the weight.

Jay Campbell: Awesome.

INCLINE CHEST PRESS (WORK SET 2)

Monica Campbell:

I also wanted to show you all, when you sit on this machine, make sure you're

adjusting the seat so that you can be with your chest, especially in this chest

machine where this is where you're going to be pushing up. So I'm going to go

ahead on my second set.

Jay Campbell:

There's no spotting when you're going to positive muscle failure. Nobody's

spotting you. You have to go to when you physically cannot lift another rep

without poor form or momentum. Because remember, we always want to

eliminate ego and momentum when we're training. We want to go to positive

muscle failure. As soon as your form breaks down, that's when you're at positive

muscle failure.

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But again, not too fast. Controlled, slow. Good eccentric, good concentric.

Good. Good.

Good, Monica. You got five more in you, come on. Good, come on. Control the

weight. See, she doesn't have that much weight on the bar, but she's still getting

a really good full contracted lift.

Monica Campbell: Make sure you're breathing through it.

HAMMER STRENGTH PULL DOWN

(WARM UP)

Jay Campbell:

Okay, so Monica is about to do a machine Hammer Strength, like row or pull

down with two arms. Again, remember, two sets, positive muscle failure, failing

somewhere between 15 and 20 reps. And this will just be a warmup set just to

demonstrate a warmup. Go ahead.

Monica Campbell:

Yeah, and again, when you get on, make sure to adjust yourself so that you're

using the machine correctly. So I am making sure that my legs are firm. Go

ahead and push back.

Jay Campbell:

See how she's contracting her lats in the back there. A little bit, slower control.

Okay, good.

Just a warm up, or does this count?

Monica Campbell:

Just a warm up.

Jay Campbell:

Okay, good.

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HAMMER STRENGTH PULL DOWN

(WORK SET 1)

Jay Campbell:

Okay, this is Monica's first work set. Remember, shooting for 20 reps to

positive muscle failure. Alright babe, let's go.

Monica Campbell:

I have increased the weight.

Jay Campbell:

Watch your form. Slow and controlled. Contract those lats. Good. Good.

See how she's contracting those lats. Really good definition in her arms and her

shoulders.

I’m going behind her to get a little bit back. Good. Good. You got one minute.

Come on, keep going. Come on. Four more reps. Come on.

Monica Campbell:

I don't know if I can.

Jay Campbell:

Come on, you got four more in you? Three more. Come on. See? See the

intensity that is required? Two more. Two more, come on. One more, come on.

You’re at 1 minute and 22 seconds. Hold it. Awesome, see that controlled

contraction? Awesome, babe.

HAMMER STRENGTH PULL DOWN (STRIP

SET)

Jay Campbell:

So on the second set, Monica's going to demonstrate what we call a strip set.

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So she's going to continue to go to failure. She's going to jump off this machine

when she gets to a point where she wants to drop the weight, and then continue

to go to failure. I can't strip the weight off because I'm videoing, but normally I

would help her strip it off, but she's going to do it on herself. Ready? Let's do

this.

Monica Campbell:

You're going to find when you do this, whoa. Killer.

Jay Campbell:

Come on.

Monica Campbell:

All right.

Jay Campbell:

Good. Good, good, good. Control the weight. Good.

Monica Campbell:

I’ll just strip.

Jay Campbell:

So dropping the weight. Just take off one 25 on each side.

Then she's going to come back and continue going to failure. So again, this is

only a second set, but you can see we're really enhancing the intensity to go to

positive muscle failure. All right, gimme as many as you can get.

Good form. Control the weight. Good form, good form.

Good, good. Good. Good. Come on, keep going. Good. Control the weight.

Good. Awesome.

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LATERAL RAISE (WARM UP)

Jay Campbell:

So Monica is now doing a lateral raise machine and I like to do lateral raise

machines because you can really put the emphasis on the deltoid right here, the

posterior. Uh, I am sorry. Anterior. I'm sorry. Posterior. Anterior and top of the

delt. So all three levels of the delt. Go ahead, demonstrate.

Monica Campbell:

All right. Remember, this is just a warmup. And on this machine I see too many

people go like this. No, right. You're just coming up to here. And you're just

warming up.

Jay Campbell:

Yeah, exactly. It hits all three levels. Right? Exactly. Okay. You ready? I'm

going to stop you.

LATERAL RAISE (WORK SET 1)

Monica Campbell:

And as a reminder, I do not lift heavy. Slow and controlled. We're going to

contract the muscle fibers.

Jay Campbell:

Nice. Good. Good. Good. Good. Good. Go to failure, come on. Good. Good,

come on. Good. Good. Good. Good. Good. Good.

Monica Campbell:

Feel that puppy.

LATERAL RAISE (WORK SET 2)

Monica Campbell:

Alright. Slow and controlled.

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Jay Campbell:

Good.

Monica Campbell:

Make sure you're breathing.

Jay Campbell:

Good. There you go. Good. Good, good, good. Come on. Good. Good. Come

on. Nice. Come on. Good. Good. Good. Good.

Keep going. Come on. Come on. Keep going. Roll it out. Yeah, come on. Nice.

Come on. Nice. Good. Keep on, one minute.

Monica Campbell:

Ah, that's good.

Jay Campbell:

Awesome. What do you got to say?

Monica Campbell:

Ouch.

LEG EXTENSION (WARM UP)

Monica Campbell:

All right, so we're going to get on this warmup. Make sure, again, that you are

positioning yourself in a way that suits your body.

Jay Campbell:

Monica has really good legs. Obviously you guys can tell that, very muscular.

But again, the key on this exercise is to flex and contract the muscles and

maximum force production. And obviously you can't do that if you're jerking it

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or using momentum and kicking up in force. So go slow and show, this is just a

demonstration. This is a warmup.

Monica Campbell:

Yes, a warmup. And remember, the key is as we age, we don't want to get hurt.

We want to be able to move with ease and work out and be strong. That's the

goal.

Jay Campbell:

Yep. See how she locks at the top. Squeezes the quads. Good, good, good.

Good. Good.

LEG EXTENSION (WORK SET 1)

Monica Campbell:

Alright, now this is our workout set. So up, hold, down slow.

Jay Campbell:

Again, remember the key is going to positive muscle failure. 15 to 20 reps, with

20 being the focus until you cannot do another rep without assistance or any

good form. Good.

Sometimes you take a break, take some breathing reps. The key is to keep the

focus and the force on the maximum contraction. Good. Still going. Remember,

one set can kill you. Take it to maximum contraction.

LEG EXTENSION (DROP SET)

Monica Campbell:

All right. I'm going to do a drop set on this one. I love to think of strong legs

when I do this. It helps push you through. So remember, get accustomed,

situated, focus on your breath.

Jay Campbell:

Good. Good. Good. Good. Good. Good.

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Monica Campbell:

Drop set.

Jay Campbell:

Good. Nice. Good. Nice. Good. Come on. Good. Good. Come on. Good. Gonna

get all of your sets to like a minute and 20 seconds. If you can do that, you're

always going to be training to positive muscle failure. Good job, babe.

STANDING ROPE TRICEPS EXTENSIONS

(WARM UP)

Monica Campbell:

All right, so remember, warm up. and some people have a challenge

understanding what this exercise is. so you don't put it all the way down and

then when you grab it, just come around.

Jay Campbell:

Remember, this is a tricep extension exercise, so she's working here. Long head

in the triceps.

Monica Campbell:

I like to arch my back, and then focus on the chest.

Jay Campbell:

Okay, here is the bicep. This is the tricep right here. Three heads of the triceps,

okay? See how she's hitting the heads of the tricep and doing an extension like

that?

Good. Yeah, it's good 'cause you get the whole thing in the mirror. It's really

good. Alright.

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(WORK SET 1)

Jay Campbell:

Okay, let's go. Monica's going to get a good set here, guys. Watch the form.

Remember she’s going to positive muscle failure. Wanna get those triceps

stretched out. Full extension, and then at the top, she locks out. So again, she's

hitting all of the heads of the tricep. Okay. Monica has very defined arms.

There's no bat wing or excess fat or blob or skin. And remember, she's almost

54, so it's pretty amazing.

Her boyfriend's pretty smart though. Husband in in Florida, boyfriend in

Mexico, right?

Monica Campbell:

Amen brother.

Jay Campbell:

Come on. Come on. Come on. Okay, you're at 50 seconds. Come on. Control.

Good. 59, 60 seconds. Good.

Monica Campbell:

Burn, ugh.

Jay Campbell:

Nope, she's done.


(DROP SET)

Monica Campbell:

This is going to be a drop set. So this is going to be a little heavier than I did the

first time.

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Jay Campbell:

Good. Good. Good. Nice. Come on. Good. Good. Good. Good.

Monica Campbell:

Now we’ll do the drop set.

Jay Campbell:

You can drop it. So again, I would normally help her on the drop, but since I'm

videoing and I want to demonstrate the whole technique and everything she

does, she's got to do it herself. So a little bit more work today.

And remember, the triceps. Focus is on the lock, but not so much that you hurt

your elbow, or your joint, your tendons. Just a little gentle squeeze on the

triceps. Okay. There you go.

Monica Campbell:

Feel that muscle burn.

Jay Campbell:

Good? Yep. Feel the burn.

Monica Campbell:

I feel so good.

Jay Campbell:

Good. Awesome. Nice. Awesome, come on. Awesome. Come on.

Monica Campbell:

Hold it a little bit at the end, and then slowly release.

Jay Campbell:

Nice.

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STANDING 2 ARM CURLS (WARM UP)

Jay Campbell:

All right. Monica's about to do standing two arm curls, You can see it in the

mirror, probably a bit better. Bend your knees, back is relaxed. See, a little bit of

arc in her butt, in her back. No stress. Come up a little bit higher. That's it.

Good. Come on. Good. It's much better to do these two arms at a time because

it's a lot harder. It's more focused.

Monica Campbell:

Just warm up, right?

Jay Campbell:

Yep.

STANDING 2 ARM CURLS (WORK SET 1)

Jay Campbell:

Good. Good. Nice and controlled. Good, good. Good. Come on. Keep the form

good. Good. Good. Good. Come on, two more. Come on. Come on.

One more. Come on. Good form. Come on. That's good. Positive muscle failure

right there, boys and girls.

STANDING 2 ARM CURLS (WORK SET 2)

Jay Campbell:

Good. Good, good form. Good.

Monica Campbell:

I'm gonna do a drop set.

Jay Campbell:

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Good. You're dropping it. Down to 10s, 15s to 10s.

Good. Come on. Failure. Good. All the way up. Good. Good. Good. Good.

Monica Campbell:

And just squeeze and hold the last one.

Jay Campbell:

Nice.

STANDING AB ROPE CRUNCHES (WARM

UP)

Monica Campbell:

All right, so we're doing the abs and I'm going to do a warmup. And just so you

guys know, you can use this back here if you need a stabilizer. So we're just

going to put this up ahead.

Jay Campbell:

Now notice when she comes over, she's pulling completely her pelvis and her

hip flexors are stable. And so as she comes down, she's just curling, her rectus

abdominis right here in the middle and a little bit of the obliques, but this is a

very, very powerful abdominal exercise for anyone regardless of age.

It does require coordination and core stabilization to be able to do it, but it's

definitely an awesome exercise to really bring out those etches in your abs.

Really tighten them and stiffen.

Monica Campbell:

Just a warmup.

STANDING AB ROPE CRUNCHES (WORK

SET 1)

Monica Campbell:

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This is our work set.

Jay Campbell:

Good. You see how she's really contracting at the bottom and really squeezing

the core. Really works the abs amazingly well. Right on there. Awesome.

Again, she's going to positive muscle failure. So remember, going to about 20,

25 reps. I usually get to about 25 or 30 to really rep X amount. She's using a

pretty good amount of weight. I usually use about 72 to 80 and she's using about

40, 30 on this one. And right in Mexico.

Good, control it. Don't start speeding up. Keep that momentum out of the set.

Good, low, nice rep. Squeeze the rep. She's at one minute now on the set.

Again, you ladies can see that like the longer your set is, the more focused, the

more energy you're putting into the set, the more you stay under control,

without momentum, without ego, the stronger you're going to contract those

abs.

And that's what's important as you age to contract the abs. Good job. 1:20.

Really good. 1:23. Good. 1:26. Awesome. See, very strong core. You got to

have a lot of balance, a lot of coordination to really do this exercise, but it's an

amazing exercise to make your abs look really, really lean and muscular and

defined. Awesome.

STANDING AB ROPE CRUNCHES (WORK

SET 2)

Jay Campbell:

This is Monica's final set today, on the day one of our full body workout, and

again, these are stretch and contracted standing ab curls. A lot of people do

these kneeling rope curls, but we're doing them standing.

Monica Campbell:

Work the abs. Strong abs, strong core.

Jay Campbell:

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And again, remember, the key is going to positive muscle failure, so you're

taking the rep until you can't do another rep unassisted. Full contraction, slow,

controlled, no ego, no momentum, no torque. Everything is just full, slow

muscle contraction.

Good. Good. Good. Good. You got one minute. Good. Good. 1:12. Good.

Good.

You can see the contraction right there. All along her torque and muscle belly.

Good. Good, babe. Awesome.

Monica Campbell:

Guys, it's key. Because after three babies you got to keep…

Jay Campbell:

Yeah, she's still pretty ripped. It's awesome. Good job.

POST WORKOUT CARDIO

Jay Campbell:

Okay guys, so Monica's workout is finished. A really good hack is postworkout,

jumping on a treadmill, Stairmaster, stationary bike, getting low

impact, steady state, even maybe high intensity for 15 to 20 minutes because her

heart rate is already elevated from the previous training session.

So if you get 15, 20 minutes. You know, 125 to 145 beats per minute heart rate,

you're just going to burn more fat, especially the leaner you are because you're

going to be burning free fatty acids because your body's, again, is relying on the

free fatty acids as fuel.

So this is a perfect time right after post-workout to jump on, again, a low impact

bike, Stairmaster, elliptical, even a rowing machine and get in a good 15 to 20

minutes, get some good sweat, elevate your heart rate, and you're going to burn

more fat and burn more calories while you're doing it. So anything to add, babe?

Monica Campbell:

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Yeah. Enjoy the experience. Like you are here at the gym, you are committed to

yourself. This is the time for you.

I like to either put on my headphones, listen to a YouTube video, maybe even

read a book. But be present. Enjoy the experience, and just get at it. Do your

cardio. It's fun.

Jay Campbell:

Awesome. Have fun.

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Jay Campbell:

What's going on, guys? It's Jay Campbell, and today is Monica's second

workout program. It's day three in our five-day, every-other-day workout

protocol, which is full body. We'll be going to Evolve Fitness here in Playa Del

Carmen in Mexico, as you can see how beautiful it is here in Mexico in January

30th.

So we got a couple days until we're here in February, but Monica is training

again to positive muscle failure, right? So we're going to 15 to 20, and hopefully

even beyond 20 reps at about 60 to 65% of our one repetition maximum,

because that's when most people fail. Again, positive muscle failure is when you

cannot move the weight under good form, good technique for one second more

without ego and momentum, herky jerky, poor form, poor technique. We don't

have any of that.

If you want to age gracefully and be as muscularly fit as possible, as you get

older, you have to learn how to train in the correct cadence, the correct form, the

correct technique.

And of course, not utilizing ego and momentum. So we are really grateful that

you're watching this. Head over to the gym with us right now, and we're going

to get into workout number three, which is the second workout of the week.

Take care.

SEATED CHEST PRESS (WARM UP)

Monica Campbell:

All right, so again, this is a warmup set. Just going to warm up the muscles.

Make sure you get your seat set up. Make sure you're lined up here. Just going

to do a lighter weight.

Jay Campbell:

See how she's very slow and controlled. Her technique is very controlled.

There's no momentum, there's no ego. It's just maximum contraction of the

chest. It’s just a warmup set for her.

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SEATED CHEST PRESS (WORK SET 1)

Monica Campbell:

All right, this is our work set, and remember, we're going to focus on our breath

as well. Slow controlled movement.

Jay Campbell:

Remember, she's going to positive muscle failure, so she's shooting for 20 to 25

reps, or she can't do another one without assistance. Machines are great for

people who are older and aging because you can put all the stress on the prime

mover, which in this case is Monica's chest. All three heads are really, there's

just the whole inner, outer, lower portion of the chest.

Again, Monica has implants, but she can still work her chest. So the maximum

capability here with this chest machine. Make sure you're breathing. You're at

53 seconds right now. What rep are you at?

Monica Campbell:

Six.

Jay Campbell:

Keep going. 17. 18. 19. 20, 2 more. Come on. Come on. Good. Come on. One

more. Come on. One more. Good form. Good form. Good form. Yeah, squeeze

it out. Nice.

SEATED CHEST PRESS (WORK SET 2)

Jay Campbell:

Okay, so this is the beginning of Monica's second set to positive muscle failure

for chest press. Remember, we're only doing two sets to failure, a couple of

warmups.

A lot of people ask us, when we're training together, how long do we rest in

between sets. Usually it's in between, each person goes and does their set. But if

you're training by yourself and a lot of you women will be, you should probably

train somewhere, rest between 60 and 90 seconds. Obviously, the more fit you

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are, the less your rest interval needs to be. But anywhere between 69 90

seconds.

Okay, Monica, here we go.

Remember, she's going to positive muscle failure. All she needs is two sets of

real failure to really work the chest, the chest wall, and to get maximum fiber

contraction of the muscle fibers of both, all levels of the chest, okay? See how

controlled her weight is. She's not using momentum. She's not jerking it.

She's going slow and controlled. She's breathing. She's got her eyes closed, all

of her energy and her focus is in the set.

Monica Campbell:

I'm gonna do a drop set.

Jay Campbell:

Okay, so Monica just dropped the weight a little bit. I don't really like doing

that, but for the purposes of showing you guys everything in the tool bag that

we're doing that. I like to just usually go to failure on the amount of weight that

you're lifting. And again, you're attempting to lift at 60 to 65% of your one

repetition maximum.

Okay, three more. Come on. Slow and controlled. Breathe. Come on. Two

more, two more. Come on. Got one more after this one. Control. Keep the

weight controlled. Body controlled.

Awesome. Okay. How do you feel right now?

Monica Campbell:

My muscles are fried.

SEATED ROW (WORK SET 1)

Monica Campbell:

All right, here we go on our workout set.

25

Jay Campbell:

Good. Good. Good. Good. You at 30 seconds. See the good form, stretch and

contract, very controlled. She's flexing her back at the end. You see that? Very

important to keep the weight under control, get a good stretch when she comes

back. There's no momentum, there's no ego. Keep going. You're at 52 seconds.

Come on, three more. Come on. Two more. Come on. One more. One more.

One more. One more. One more. One more. Awesome.

SEATED ROW (WORK SET 1)

Jay Campbell:

Okay, this is Monica's second set for back. As you can see, she's got her back

flexed. She's very relaxed. She is doing a seated row machine with a wide grip.

Alright, Monica, go ahead.

Again, two sets to failure, positive muscle failure. As soon as her reps become

weak, her technique breaks down, you're stopping your set. And the key is

you're attempting to go to 20 reps, somewhere around within 15 to 20 reps and

achieving positive muscle failure.

Good, Monica. Good. Keep your chest as flat as you can. Come on.

Monica Campbell:

Oh, that's it. Oh Lord.

FRONT CABLE DELT RAISES (WARM UP)

Monica Campbell:

All right, here we go for warmup on shoulders.

Jay Campbell:

So these are front cable delt raises. So you want to keep the stretch and the

emphasis like right here at the top of the, both anterior and posterior delt, right

here.

26

Controlled, slow. This is just getting a warm up set. Awesome.

FRONT CABLE DELT RAISES (WORK SET

1)

Monica Campbell:

Okay. So this is our work set on the shoulders, and at one time my right

shoulder was a bit tender and sore, so I really like to go slower on these because

again, for me it's about working the muscle and also not getting hurt. Right?

Here we go.

Jay Campbell:

Keep your elbows straight. Don't bend your elbows. You got to keep your

fraction on the chest, on the delt by keeping the elbows as straight as possible.

Just keeps the stretch on the delt itself.

Monica Campbell:

And let’s kiss that ball.

Jay Campbell:

Right here. Right here. Nice. Burn it out. See, Monica doesn't have a lot of

weight on the bar, but she's burning the muscle and working the muscle exactly

to positive muscle failure, which is the key to building really toned, sculpted

shoulders.

Good. You're on 1:15. Awesome. Like I said, when you get to about a minute to

1:20 to 1:30, that's where you know you're getting a really good 20 rep or so set

to positive muscle failure.

Keep going. Keep going. Awesome.

27

FRONT CABLE DELT RAISES (WORK SET

2)

Jay Campbell:

Okay, so this is Monica's second set. Here she goes.

Again, positive muscle failure, going for 20 to 25 reps, and sometimes you're

only going to get, on the second set you're only going to get 12 to 15 reps when

you fail, but that's fine because you're going to positive muscle failure. Keep

your elbows tight, you're bending your elbows a little bit.

Good She how she’s not relaxing at the top. She's keeping her muscles pretty

tense at the top. Good. Good. Come on. Keep going. Good, keep going.

Awesome. Come on.

Monica Campbell:

Oh, that's good.

Jay Campbell:

There you go. She got about 19 reps.

LEG PRESS (WARM UP)

Monica Campbell:

Alright, now we're going to do a warmup set here on our wonderful squat press.

Jay Campbell:

Notice how she comes all the way back, control, not using a lot of weight. She'll

probably go up to three plates on each side to do a set, but she gets a good full

contraction of her quads and her hamstrings, and also her glutes.

Again, this is just a warmup set.

28

LEG PRESS (WORK SET 1)

Jay Campbell:

All right. This is the beginning of Monica's first work set on legs for day three

of our three body, full body, Positive muscle failure workout. So notice where

Monica's feet are positioned on the platform of the leg press. A lot of people try

to put their feet too close together, show them Monica.

You don't wanna have your feet too close together. You want to be able to have

somewhere around shoulder to torso width so that you can get a full

compression of obviously your quads, your hamstrings, and your glutes.

See how far she's coming down? So this is how you do it. So this is her first

work set. Again, we're shooting for positive muscle failure, 20 to 25 reps, and

that's where we're going.

Good. She’s got three, three plates on the side. Good, Monica. Good. So you

guys, she's at a minute and 10 seconds right now. After I was talking for about

25 seconds.

Monica Campbell:

You don’t fully extend, don't fully extend.

Jay Campbell:

The key is to get 20 to 25 reps until you can't do another rep. So you have to

take your sets to maximum intensity to really build muscle, especially as you're

getting older. You got to really force your body to adapt.

See how, the intensity that is required for her to do this. It's very difficult.

LEG PRESS (WORK SET 2)

Jay Campbell:

Come on. Keep going. She’s got 35 seconds. Come on, keep going. 50.

Monica Campbell:

29

Oh my God.

Jay Campbell:

You done?

Monica Campbell:

I'm done.

CALF PRESS (WORK SET)

Jay Campbell:

Monica's doing a set for calves. We don't really train calves very often in our

workouts anymore because we're older and we've worked our calves a lot. But

this is how you would train calves if you wanted to do calves.

For most people, calves are A very genetically predispositionED body part. If

you don't have really strong calf muscles, it's mostly genetics and the way your

muscles are cut. But you obviously, like everything else, you could work your

calves and you can get Better, stronger, more defined calves for sure.

TRICEP STRAIGHT BAR PUSHDOWN

(WARM UP)

Monica Campbell:

Now we’ll do a warm up for triceps, and again, I like to arch my back,

Jay Campbell:

See how she's working her triceps below her chest. So right here, all the way,

rear back.

Should be like on a lever. As it comes up, it goes back down. So it's on a lever.

Just again, just a warm up.


(WORK SET 1)

30

Jay Campbell:

Good, see how she locks out those triceps. A lot of stress, a lot of tricep, a lot of

emphasis on the tricep. Good. Good. Good, good. Come on. Give me 20 reps.

Come on. Positive muscle failure. You're good. See, good there. 40 seconds.

Keep going. Come on. 50.

Really lock that tricep now.

Come on. Good. Come on. You’re at a minute. Come on. Three more. Come on.

Two more. Come on. Squeeze those tri’s. There you go. One more, last one.

Hold it. Lock it out of the bottom. Hold it for three seconds. 1, 2, 3. Awesome.


(WORK SET 2)

Jay Campbell:

All right, Monica's second set for triceps. Again, notice how she's locking out

the tri’s. Maximum flexion and stress on the, all heads of the tricep. Whenever

you do push downs with cable, you're hitting here, here, and really back here

too. Good.

Remember, two sets to positive muscle failure is all you need if you know how

to train to be at a level of intensity required to get to actual positive muscle

failure. Where you push your body to really no other reps without using ego or

momentum or assistance from somebody else. You're at 40 seconds. Keep

going. Come on. Get to a minute and 20, you're at 50.

Good. Squeeze them. Blow them out. Come on. Good. You're at a minute.

Monica Campbell:

My triceps are on fire.

Jay Campbell:

Awesome. That's good.

31

PREACHER CURL (WARM UP)

Jay Campbell:

The preacher machine is a really good isolation bicep exercise. Probably not the

best machine for newbies to use, but somebody’s who's been training for a

while, it's a great machine. It really puts a lot of stress on your biceps. This is

just a warmup set for Monica right now.

PREACHER CURL (WORK SET 1)

Jay Campbell:

Good. Come on. Good. Come on. Don't relax at the top. Peak contraction. Back

down. You don't want to come to the top and relax. You want to keep the stress

and the tension right on the bicep right here. Alright, got 40 seconds. Keep

going. Come on.

Awesome. Come on. Maximum, maximum contraction. Positive muscle failure.

Come on, Monica. Control. Three more. Come on. Three more reps. You got

them. Come on. Good. Come on. Two more. Come on. Nah, you got two more.

Come on, you're a minute and three. One more. Good form. Squeeze. Hold it,

hold it, hold it, hold. Hold it. Good.

PREACHER CURL (WORK SET 1)

Jay Campbell:

Alright, last set. Last set before abs.

Again, notice the maximum contraction on the biceps. She’s not relaxing at the

top. A lot of people come to the top and they relax. You can't relax at the top.

You got to keep maximum force production right here at the curve, right?

Literally right there.

Come on. Good. Good. Keep going. Good. Keep going. Awesome. Come on.

You're at 40 seconds. You got 25 more seconds. Let's go, get it till failure.

Come on. Until you can't do one more. Come on, you're at 50. Keep going. You

can't do one more, that's where you stop. Come on, keep going. You're almost

done, Monica. Come on, keep going. Three more. Come on. Right. You’re at a

minute. Come on.

32

Good. Come on. Squeeze, two more. Come on. You got two more. It's too easy.

Come on. Two more. Come on. One more. One more. One more. And then

you're good. Go slow. Go slow. Control. Hold, squeeze, squeeze, squeeze,

squeeze. Hold, hold, hold. Squeeze. Squeeze, squeeze, squeeze, squeeze. Good.

Awesome.

DECLICNE BENCH AB CRUNCHES (WORK

SET 1)

Jay Campbell:

Okay, so this is a very contracted decline ab curls. This is only for very

advanced people who have strong set of core, or strong set of abs. So you can

see Monica's core through here, right through here is very strong. She's very

strong. If you're not strong, don't attempt to do this because you're going to end

up using your hip flexors, which a lot of people do when they do this machine

or do this exercise.

You want to do the abs only. Good. Are you counting this? Okay, so she's

gonna count this. So we're at 37 seconds. Keep going. Come on. Come on. Keep

going. 46 seconds. Two more. Come on. Come on. 57 seconds. You got one

more. One minute. Come on. Awesome.

DECLINE BENCH AB CRUNCHES (WORK

SET 2)

Monica Campbell:

All right guys, these are killer.

Jay Campbell:

What?

Monica Campbell:

These are a killer.

Jay Campbell:

33

Killer. Let's go. Good. No hip flexors, all abs. This is Monica's final set of

today's workout. And then she'll do her cardio for 30 minutes post-training,

sometimes 20. But today we have 30 minutes in Playa because we're on

vacation. Technically we're on vacation, but when you're a creator, you're never

on vacation.

Come on, you're at 35 seconds. You got plenty more to go. Come on. Don't

relax. You got to keep going. Keep tension on the abs, dude.

Monica Campbell:

That's it.

POST WORKOUT CARDIO

Jay Campbell:

Okay, you're going. Okay, so Monica is now finished with her workout, day

three, or our second session of a three-day full body workout, to positive muscle

failure. She's now going to do 20 to 30 minutes of steady state cardio.

Remember, her heart rate is already elevated from a very tough workout

session. So now in this 20 to 30 minutes that she does the cardio, she's going to

do a heart rate of somewhere between 125 and 145, and she's going to burn

primarily free fatty acids, or for energy she's going to be burning fat, okay?

Which is obviously stored body fat. Monica doesn't have a lot of body fat to

burn, but the truth is that she's still going to be running off of 125, 145 beats per

minute heart rate, which is going to be burning free fatty acids, which again, is

considered steady state or zone two.

She could, if she wanted to, but she doesn't have the energy right now, she could

be doing an interval or Fartlek or Tabata program where she's doing like, you

know, high up intensity and then down low for 20 minutes. But she's really tired

and fatigued from a very intense workout session today. So she's just going to

do 20 to 30 minutes of cardio.

And after that we're going to be done with this session and we'll probably have

some words at the end of the workout just to wrap up Monica's thoughts from

day three of our three day full body workout.

Alright, Monica, have a good session.

34

35


Monica Campbell:

So welcome to our second workout, which is day three of our full body

workout. I'm thrilled to share this workout with you because what I have

realized in life and which is why I'm wearing this shirt, it's always me versus

me. This workout is about you getting present with yourself and giving yourself

the best possible full body workout that you can.

So let's get started.

CABLE FLY (WARM UP)

Jay Campbell:

Okay, today is day five or the third day of Monica and Jay's full body workout

program. Of course, this video series is for Monica and not for Jay, but we

obviously always train together. Couples that train together, stay together,

remember that. But this is a cable fly machine that Monica is going to

demonstrate.

So this is again, just a warmup of Monica performing this exercise.

Monica Campbell:

And then remember, we're going to adjust the seat. Get yourself familiar with

the machine, make sure that you get your weight at what you want it at. And I

loved when I first started doing this, when Jay used to say, hug a tree.

Jay Campbell:

Watch how her elbows are slightly bent. So she's working the chest. From here

to here. Okay. Again, it's always important that you do a weight that you can

manipulate and control. You're not using ego, you're not using momentum. It's

very important. Very important.

Monica Campbell:

Just to warm up.

36

CABLE FLY (WORK SET 1)

Jay Campbell:

Here we go. So this is Monica's first set. Again, controlled, slight bend in the

elbow to really put stress and pressure on the chest. So you can see right here,

Monica's chest wall is really getting worked right here.

Good. Good. Nice and controlled. Good contractions. Good. Good. Keep going.

Good. Good. We got 45 seconds. Good. Good. Keep going, nice contractions.

Squeeze. She's got one minute. Again, remember, we're going to positive

muscle failure, 20 to 25 reps, which when you can't do another rep, keep the

tension the same. Don't speed up, no momentum, no ego, no herky jerky. Just

good form. Max contraction.

At 1:20. Nice. Keep going. Good. 1:30. Awesome. Two more, come on. So you

can't do another one? You got two more in you, two more. Come on. Good.

Squeeze, squeeze, squeeze, squeeze, squeeze, squeeze, squeeze. Two more.

You’re at 1:37. One more. Let's go. Come on. Come on. Roll it out. This is the

kind of intensity you got to go, guys, to do one set of failure. Awesome. Two

minute set, awesome.

CABLE FLY (WORK SET 2)

Jay Campbell:

All right. Monica's, the beginning of Monica's second set here. Again, notice

how she controls the rep, no ego, no momentum.

Good. Nice. Nice. Good, babe. Good. Come on. Blowing it up. Come on. 40

seconds. Nice. Nice. Good. 52 seconds. 57. Good. 1:05. Come on. Good. Good.

Come on. Two more reps. Two more reps. Nice. Good form. Come on, blow it

out. Come on. Hold it. Squeeze it there. Squeeze it. Keep that contraction. See

how contracted she is right there? Look at those arms and shoulders and chest.

Awesome. Alright. What are your thoughts?

Monica Campbell:

Always control the weight. And don't go herky jerky, you won't feel it that way.

Jay Campbell:

37

Awesome.

CABLE STIFF PULLDOWNS (WARM UP)

Jay Campbell:

Okay. This is a warmup set for Monica. Again, these are, stretch and contract

and lateral push downs, or lateral pulldowns. See, as you can see, you have to

keep your arms straight, your knees bent. You're working all the way here

through the latissimus dorsi. So from here and through here, it's a really good lat

exercise. Good. It's probably going to be good right here, this one right here.

Okay, so it's just a warm up. Keep her elbows tight. Make sure she pulls. Good.

CABLE STIFF PULLDOWNS (WORK SET 1)

Jay Campbell:

Good. Good. Good. Good. Good, Good. Good. Nice and contracted. You're at

33 seconds. Good.

Nice and controlled on the way back up, notice how there's no ego. She's not

letting the weight pull her. She's completely in control of the weight, which is

very important that you do this. Good. Uh, you’re at a minute, 54 seconds right

now. Nice. Minute. One minute. Good. Come on. 1:10. Really good. Awesome.

Come on. Keep going. You’re at 1:20. Awesome. Good. Good form. No

momentum, no momentum, control and contract that back. Nice.

CABLE STIFF PULLDOWNS (WORK SET 2)

Monica Campbell:

As you notice, I typically will close my eyes and I'll do that at times so that I

can focus on the movement.

So remember, this is about the time that you're here and using it productively

and what works for you. When I close my eyes, I focus on my breath and I

focus on the movement, and that helps me.

Monica Campbell:

So here we go.

38

Jay Campbell:

50 seconds. Good. Good. Good. Good. Good. Nice, at 1:40. Good. Good, good,

good. Good. You good? Nice. No momentum. 1:55. Nice. Thoughts?

Monica Campbell:

My back's on fire.

SEATED DB PRESSES (WARM UP)

Monica Campbell:

All right. Warm up set on shoulders.

Jay Campbell:

So notice how when she comes down, she's sitting on the top of the delts. She's

not doing a front delt press, which I'll demonstrate. She can video me on the

next one and I can show you like what most people do wrong when they do this.

So she's hitting all three heads of the delt right now because when she comes

down, she's hitting here, here and also the back part right here. And that's why

it's a lot harder when you come down like that and you hit the top. Watch where

the dumbbell lands on her dealt. See right there, it's much harder to do it like

this than what most guys do.

SEATED DB PRESSES (WORK SET 1)

Jay Campbell:

Monica's doing seated delt press, very controlled. Very controlled. Good, good,

nice, and controlled, good. Good. Nice. Good. Good. 50 seconds. Good. Come

on. Come on. Come on.

Notice that she's only using 10 pounds, but it's okay because she's getting on

positive muscle failure and stressing all three heads of the delt. Very important.

You're going to build muscle, you got to stress all the heads of the targeted

muscle. Good form. Come on, control it. Good, good. Good. Two more, come

on. She's at 1:30. One more. Control. Squeeze. Good. See how to control on the

way down. Awesome.

39

SEATED DB PRESSES (WORK SET 2)

Jay Campbell:

All right, Monica’s second set here. Positive muscle failure. She's still only

using 10 pounds, but look how quality her reps are, very super slow and

contracted. Extremely contracted.

Awesome. Come on. Nice. Good, babe. Nice and controlled. 33 seconds. Good.

Nice. 45 seconds. Good. 40, 50. Good. Come on. Come on. Good form. Come

on, admit it. Nice and in control. Come on. Nice. Good, come on. Good. Nice.

Come on. You are at 1:20. She's done. See, now she's… squeeze. Hold it there

for five seconds. 1, 2, 3, 4, 5. Nice.

SEATED HAMSTRING CURLS (WARM UP)

Monica Campbell:

So again, make sure you get yourself seated correctly on this. Make sure that

you're lined up here. Push this all the way down so that you have the tension.

We’re just doing a warmup set.

Jay Campbell:

Just a warm up. Remember, just a warm up. This is for obviously seated

hamstring curls with the hams. Okay. Down in here, underneath.

Good. Good. Good contraction.

SEATED HAMSTRING CURLS (WORK SET

1)

Jay Campbell:

Good, nice and controlled. Remember, you're going to positive muscle failure.

There's no ego, no momentum, no herking and jerking. Full contraction of the

hamstrings. Come on. Good. Come on. Good. Come on. Nice. 40 seconds.

Good. Come on. 50. Come on. Come on. Come on. Still. Come on. Come on.

1:30. Good. Good set, go to failure. Come on. Nice. Come on.

Awesome. Words? Got anything to say?

40

Monica Campbell:

Slow and controlled.

SEATED HAMSTRING CURLS (WORK SET

2)

Jay Campbell:

Good. Come on. Good. Come on. Nice. Good form. Notice how she's going

super slow. Super contracted in the hamstrings. Maximum contraction of the

muscle fibers. No momentum, no cheating. Slow, controlled rhythmic sets.

Breathing. 36 seconds. Again, she's shooting for 20 to 25 reps, which is

normally a 1%, or excuse me, 60% of one repetition maximum, which means

60% of your maximum lifting capacity for 20 to 25 reps is where you're

normally going to fail when you're shooting for positive muscle failure, okay?

You should obviously always be tracking your reps, tracking your weight lifted,

so every week, you know, where you're at so you can get a little bit better with a

couple more reps or even go up in weight a couple pounds if it's possible. As

you get older, you probably can't go up in weight as much as you get more reps

and become more toned.

So shoot for that sculpted look. Shoot for that hard flexed muscle look, which

any woman can get as they age. Monica’s done. 1:27. Good job.

ROPE HANDLE TRICEP PUSHDOWNS

(WARM UP)

Monica Campbell:

All right. Not too many gyms have these. If you can find these, gold, give it a

shot. All right, so ladies, triceps to help with our bat wings, right?

Jay Campbell:

Well, watch how when she gets down to the bottom, it naturally allows you to

flare your grip out. So you can flex the tricep in the back. Right here. Right

here.

Monica Campbell:

41

And again, I like to arc my back.

Jay Campbell:

When she's all right there, ahe can flex the triceps, okay. Again, this is just a

warmup. It's a really awesome thing for hitting the triceps.

Monica Campbell:

Alright, just warm up.

Jay Campbell:

Nice.


(WORK SET 1)

Monica Campbell:

All right. Here's our work set. Remember, arch your back.

Jay Campbell:

Good. Nice. Good. Good. Remember, you're going to positive muscle failure.

Good. Awesome. You're at 40 seconds. Good. Good. Good. Nice. 54. Run it at

1:20. Come on. You’re at a minute. Squeeze at the bottom. All right, 1:10. You

got two more. Come on, lock it out the bottom.

Monica Campbell:

Oh my God, it's getting harder.

Jay Campbell:

Come on. Last one. Hold it, hold it.

Monica Campbell:

Oh no, it's tough.

42

Jay Campbell:

There you go.


(WORK SET 2)

Jay Campbell:

Alright, you got Monica's second and last set of tricep cable rope pushdowns

with the EZ lock grip. Good luck if you get one of these in your gym, but if you

do, they're amazing. As you can see, Monica has really amazing triceps. No

muscle, no fat, no bat wing, upper arms. Again, ladies, very impressive at 54,

excuse me, she's 53.

She's in her 54th year, but pretty amazing. Again, slow and controlled.

Remember when you, when it starts getting hard, just slow it down. She's at 40

seconds. You want to always try to get one minute under tension. She's got 20

more seconds. Slow. Drop the weight.

Don't use momentum. Alright, just stop for a second, take a 5 second break. 5,

4, 3, 2, 1. Get three more reps. Come on. One. Two, all the way down and lock

out. Hold this one on for five seconds and hold it at the bottom. Okay, so she’s

going to hold it. 1, 2, 3, 4, 5. Good.

STANDING STRAIGHT BAR CABLE CURLS

(WARM UP)

Monica Campbell:

Here we go. Warm up on biceps. Remember, arch your back.

Jay Campbell:

So this is kind of like a mid grip bicep standing cable curl. Notice how she has

her knees bent. There's a little bit of flexion in her back. She's got kind of an up

curve. There's no, no pressure, stress on your back, and she comes all the way

up.

Keeps the stress on the triceps. Don't relax here. Don't want to relax. Don't want

to relax here. Good. Okay. Again, just a warm up.

43

Monica Campbell:

Just a warm up.


(WORK SET 1)

Jay Campbell:

Good. Good. At 30 seconds. Good. Good. Nice. Good. You’re at 45. 47. 50.

Come on. Good. Good. No momentum. Good. One minute.


(WORK SET 2)

Jay Campbell:

Okay, Monica's last set here. Again, positive muscle failure. Medium grip cable

curls. Standing. Notice how she has her knees bent. She has a slight curvature of

the spine. No stretch on her lower back. All pressure and contraction in the

biceps brachialis. And the long head of the biceps.

Good. About 35 seconds. Good. Good. Good. Awesome. Awesome. Come on.

You're at 53 seconds. 56. Good. You're at 60. One minute under stress. One

more after this one. Come on. Come on. One more control. No, no, no. No

momentum. Awesome. Any words?

Monica Campbell:

Ouch.

Jay Campbell:

Oh, she’s dead.

HANGING LEG RAISES (WORK SET 1)

Monica Campbell:

44

All right. This is a challenging one for me. So, with three kids, my core and I

had an umbilical hernia with my last, my core is not my strongest.

Jay Campbell:

So these are standing, hanging leg raises. I'll show them, I'll show you how to

do them too. Go, go to failure. Again, no momentum, control. Good. Good,

good. Come on. No momentum. Come on. Control. Good. Come on. You can

get 12 of them. Come on. Six, halfway home. Come on. Seven. No momentum,

Come on. Eight. Good. Nine. Come on. Ten, two more.

Monica Campbell:

Oh, my grip's falling.

HANGING LEG RAISES (WORK SET 2)

Jay Campbell:

Final set. Hanging leg raises. Let's go. Good form. Slow and controlled. Good.

Nice. Don't use momentum, control. Good. Good, come on. Good form. Eight.

Come on. Come on. Alright, you got two more in you. Come on, don't fail.

Nice. Come on. Nice. You got 12 of them. There you go. Good job.

POST WORKOUT CARDIO

Monica Campbell:

All right, so it's after training, our cardio session. We'll do about 20 to 30

minutes. Steady state, and rock it.

Jay Campbell:

So remember guys, we do cardio at the end of our workout to burn more fat, to

burn more calories, to burn free fatty acids at rest. If you need to lose a little bit

of body fat or you're trying to shred, a great opportunity is always right after

your workout because you've elevated your heart rate from the lifting and the

resistance training.

And so you can jump right into your cardio with an already elevated heart rate,

which is only going to help you, burning fat, burning more calories and

sculpting that body that you want. So don't ever miss the opportunity right after

45

your workout to jump on your bike or the elliptical, or even a Stairmaster like

over there, which Monica normally does for 20 to 30 minutes because it's really

going to help your cardiovascular endurance.

And again, it's also going to help you burn fat. Now people will ask me, “what

type of intensity should I do post-workout?” And I always usually say steady

state, which is zone two, as most people know, which is also a heart rate from

125 to 145. However, if you're following a 30 Days 2 Shredz lifestyle or fasting

protocol where you alternate day fast, on your lifting days you're eating, so you

have your aerobic glycolytic energy system pathways are full of carbohydrates,

so you can definitely do high intensity. So if you want to do intervals for 15 or

20 minutes post-workout, be my guest.

But again, it really depends on your lifestyle and how you're eating. You should

never do any kind of high intensity cardio in a fasted state because you'll break

down amino acids and muscle tissue.

So Monica and I are about to do 25 to 30 minutes here, here in Playa. She just

finished her third workout, or day five of our full body program, and we're

grateful for all you ladies and men who are watching. Have a great one, bye

bye.

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47

Monica’s Training Program –

PREWORKOUT ROUTINE

Jay Campbell:

Hey guys, what's going on? It's Jay Campbell and I am making a quick video

right now because Monica is in the middle of her video training course. Three

days a week, full body, positive muscle failure video, which we've been

attempting to, are making for you ladies out there that always ask about

Monica's training program.

Right now we’re about to go down into the hotel gym here at the Grand Hyatt of

Playa Del Carmen, Mexico, and demonstrate Monica's stretching, foam rolling,

like pre-workout stuff that she does. So you guys kind of have a good

understanding of like what it is to do before you go into the gym and lift to

positive muscle failure.

And she might even get a couple of sets of me demonstrating some different

machines and exercises that we haven't done so far in the three training sessions

that we've already recorded. So check it out.

FOAM ROLLER STRETCHES (PRE-

WORKOUT)

Monica Campbell:

Alright, so here we are, stretching prior to a workout. Now, it's imperative that

we allow our bodies to be as flexible as possible because mobility is what

allows us to move through life. If we get too stiff, which, you know, many

people that train hard at the gym become too stiff because all they're doing is

build muscle, build muscle, and then they get tight in certain areas.

So as you are going through your training program, ensure that you're stretching

the body so that it becomes (and is) as flexible as possible.

So what I like to start with, typically when we go to the gym, we'll start with

foam rolling. And I get lots of aches and creaks, I guess you can say, on my

hips.

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So I usually start with like the hips. And sometimes what I like to do, I'll get a

wall that I can balance off of.

This is a really great time to just feel into your body. You can feel which part of

your body is requiring extra attention.

Jay Campbell:

You notice how Monica is hitting both her hips, her glutes, her back, her lower

back, her upper back. When you foam roll, you want to hit most of the whole

body. And you also don't really want to waste that much time in the beginning

when you're stretching and foam rolling, like you should be able to get most of

your work done in under 10 to 12 minutes.

When Monica and I go to the gym together in Tampa, which is again three days

a week, we're done stretching and foam rolling in under 10 minutes. So we're in

the gym lifting within 10 minutes of us getting to the gym and stretching and

foam rolling. So again, it's very important, as Monica said, to stretch, to foam

roll.

This is mobility work. And mobility work is incredibly important, especially as

you get older because you will start getting tighter. As Monica said, flexibility

is important. We don't want to be too stiff that we're all muscle bound. We don't

have flexibility because obviously, aa stiff muscle is also going to be easier to

break or too strain.

Monica Campbell:

Exactly.

CARDIO DAYS STRETCHES

Monica Campbell:

All right, so there's, on my cardio days, I usually give myself a little extra time

with stretching. Because that's time when I can really get in tune with my body.

So I bought a lacrosse ball because I have certain points in my back and in my

hips and in my legs, that when I allow myself to focus on that one target area,

oh, I feel so nice.

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And then I have a yoga strap that I can show you some stretching that I do as

well. So these are all things that you can get on Amazon, super cheap, and I'm

telling you, gold.

So with the ball, all right, I have an area right here in my hip that is super tight

sometimes, so I just sit on the ball shadow.

Don't jump up and down on the ball, and you can at least let it sit and then you

can slide it around. And I have an area right here behind my knees that can get

tight. So around the bottom.

This, this ball is awesome too, for any of you that ever get issues with the

bottom of your feet.

And you can even use it up against the wall if you had an area, like on your

neck. You can even sit there with it. So yummy.

All right. I'm gonna show you what I do with the strap. And so the strap is

awesome because it helps you control your leg while stretching. So you can

either come down and stretch it, that, you can move it up, and then just move it

to the side.

Cool it up a little bit as you're stretching so you can feel that tug. Ah, that feels

so good too. Be careful when you do this. You always want to make sure that

you're controlling it. The last thing that you want to do, is hurt yourself. And

obviously you'd want to do both sides.

7:18-7:30 (??)

Jay Campbell:

So once again. Foam rolling, stretching, whether it's up against a wall or on the

floor or on the mats, you should aim to be done in under 10 minutes before, at

the beginning of your workout. But it's critically important to do this, again,

especially as you're getting older, to keep your mobility, to keep your flexibility,

to keep your muscles pliable.

Because again, the, the more muscle you have, the more easily it will be able to

be stretched. Because again, you have a lot of elasticity when you're muscular.

And remember, muscle is the greatest deterrent to the diseases of aging. The

more muscle you have, the leaner your body, the longer statistically you will

live.

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So don't let anybody tell you that's the opposite. Don't let anybody tell you that

being muscle bound is bad as you get older. Don't listen to any people who are

stupid enough to say that muscle turns to fat. Muscle is what keeps you young

and pliable and flexible. The more muscle you have, the leaner your body, the

longer you will live. That is statistically documented, okay?

So again, muscle is the greatest deterrent to the diseases of aging, a hundred

percent. It is also what causes great insulin resistance and improves your insulin

sensitivity. Remember, insulin resistance is what causes the diseases of aging,

or are known as inflammation or inflammaging.

The more muscle you have, the less likely you will be dying from one of those

diseases of aging because again, muscle is what is making you become insulin

sensitive. It is making your body absorb carbohydrates more efficiently and will

also accelerate your metabolism while you're resting, right? Stretch

Monica Campbell:

Stretching allows you to feel into your body.

Jay Campbell:

Awesome.

LOWER BACK EXTENSION

Monica Campbell:

So this is the lower back extension, and you can use this for your glutes. Now,

when you do this, you're going to make sure that this is put down. And the way

that I always like to focus on this, is your heels are locked down, so you want

your heels locked down and you want to come down. And as you come up, as

your heels are locked down, you're going to squeeze your glutes.

You could hold it, come down slowly.

Jay Campbell:

So you want to, you want to come down as far as you can, your body hanging

down as much as Monica’s can. And then when you come up, remember it's not

just your glutes you’re working, you're working your spinae erector, which is

this muscle right here, which is most important.

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A weak spine in women is what causes death, early death, Frailty of the spine,

where you fall and you break your hip or have a spiral fracture.

That's why most elderly women die once they break their hip from falling, due

to osteoporosis and sarcopenia and osteopenia and all those things. That's how

they die. So you really want to focus on doing low back extensions, finishing

your exercises, or finishing your workout.

In fact, doing a core movement for abs along with this is the best way to do it,

because they're basically very synergistic, or they're basically antagonistic

muscle groups. So the front core versus the rear spinal erector.

The erector spinae, which are the muscles at the lower spine, actually pull on a

myelin sheath at the low point of your back, that also connects to your inguinal

area, which is the front part of your abs and your psoas muscle, and your

connector muscles and your hips.

So the more that you strengthen the low back, the more you will have a flatter

stomach and flatter tummy, which a lot of women like to have, especially after

you have a baby.

Because a lot of that skin and those muscles become very lax. So the more you

train this lower back, and also the more you train, your lower frontal abs, your

center adiposity, the stronger your lower back and your abs are gonna be, and

obviously the flatter your stomach.

Of course you also have to eat insulin controlled and live a clean lifestyle so

that you don't, you're not carrying about too much body fat from poor food.

Monica Campbell:

And just say no to a flat ass.

Jay Campbell:

Right. Awesome.

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53

Monica’s Training Program -

BONUS VIDEOS

DB SUMO SQUAT (BONUS)

Jay Campbell:

Okay, so what we're doing, again, I'm doing a bonus set for Monica's full body

workout. This is called sumo squats or dumbbell squats. So watch how I hold

the weight, watch how I keep control. 20 to 25 reps, positive muscle failure.

INCLINE CHEST PRESS (BONUS)

Jay Campbell:

All right guys, what's going on? So this is a bonus video for Monica, her course.

I'm just going to talk through this and show you guys the technique and the

breathing and the cadence, the speed of which you lift up and down. All right,

ready? Here we go. 1, 2, 3. See how controlled I am? My breathing.

See, I'm going to 20. 12. Positive muscle failure 13. 14. 15. 16 17. That's it. Last

one. I control the weight down. Yeah, see, see how much I've contracted my

muscles? Right.

WIDE GRIP LAT PULLDOWNS (BONUS)

Jay Campbell:

Okay. Again, another bonus video for you girls, but watch my technique. Watch

how I pull. I keep my back straight. A little bit of arc in my spine, and when I

pull down, I'm only using my lats.

Ready? Here we go. Contraction, full, right there. Controlled on the way up.

Same way. Same way. Same way. All back. 12, 13. Controlled. 14, 15, 16, 17,

18, 19. Hold it. Squeeze right here.

PREACHER CURL (BONUS)

Jay Campbell:

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Ladies, and some of you guys that are watching this, again, this is a bonus

video. I'm doing some of these sets to demonstrate the technique and to talk you

through what you should be focusing on, what you should be in control of in

your mind as you're continuing the set.

So again, the key. The grip. You want to have a neutral hand. You don't want

your thumb to be pronated over because then your thumb can be using this. You

want this to be working your bicep only, right? So my grip is like this, watch,

like this. This is a preacher curl machine. See how I go all the way up? But I

don't lock out. I keep the continuous peak in tension on my bicep right there,

just like this.

And again, positive muscle failure. Come on. Come on. We'll do four more. 1,

2, 3. Two more. More, squeeze, slow, control weight. One more. Hold, hold it

right here. Control. Biceps, totally torqued and peaked, see?

SEATED DELT PRESS (BONUS)

Jay Campbell:

Alright guys, again, this is a pressing machine for shoulders, again, to really get

all three of the heads of the delt, which is uh, anterior, posterior, top of the delt.

So we hit all three heads of the delt. You want to keep the stress straight up.

Okay? Not forward lean, so you're pressing right here.

Watch. Watch my form here and all the way up. Okay? Come down, all the way

up. Control the weight, back up. Control the weight, back up. Control the

weight. Squeeze. Squeeze the muscles right there. Squeeze the muscles, control

the weight. Breathe. Squeeze. Three more. Breathe. Two more. One more.

Control. Slow down and then hold it right there. 3, 2, 1, 0.

See, it really puts stress on the front top, back side of the delts. So right here,

you're going to get much more better development in your delts when you're

lifting like this and you're not lifting here to the front. Got it?

V BAR TRICEP PUSHDOWN (BONUS)

Monica Campbell:

All right, so warming up on this wonderful tricep bar here. Remember, arch

your back, bend your knees, and remember, up to the chest.

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Jay Campbell:

See that, that V Bar grip really gets her training to work the tricep, right here.

Nice. Really good. Just a warm up, right?

Monica Campbell:

Yeah.

Jay Campbell:

Okay.

Monica Campbell:

And just so you ladies know, this is not how you do it. All right. Control the

movement.

DB SUMO SQUAT (BONUS)

Monica Campbell:

And the cool thing about these, you've got to have your flat shoes. I love my

Xero shoes. Perfect for any kind of training. You want to make sure you're flat.

None of those elevated running shoes where you're going to end up being like

this and not stable. Stability is key.

Jay Campbell:

See how she keeps, her spine is neutral. Still got her knees over her toes.

Straight down. Good form. Stress in the back. I mean, excuse me, stress in the

glute, right? Stress here. Right through here. Up. Good. Keep your back upright.

Back upright. There you go. Come on. She's at 1:10. Come on. Good. Good set.

Come on. Good. Come on. Come on. 1:20. Keep your back straight. Your head

straight up. There you go. Come on, come on. Come on. 1:30. Great set.

WIDE GRIP LAT PULLDOWNS (BONUS)

Monica Campbell:

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All right, here we go with our work set.

Jay Campbell:

That is a work set for Monica. Again, positive muscle failure. Going to 20 to

failure. See how she's pulling to the, for the back, pure lats, here.

Good. Good. Good form. See Monica's cool shirt, “Hustle for the muscle”,

ladies. Good form. Contract. Keep your back straight. That's it. Just like that.

Come on. Come on. Come on. Keep going. Good. Come on. Four more. Come

on. Come on. Keep going. Two more. Come on. Two more. You're at one

minute. Alright, one more. After this one, hold.

We have 1:10. Awesome. Good.

SEATED DELT PRESS (BONUS)

Monica Campbell:

Right, here's our work weight.

Jay Campbell:

Okay. Watch Monica. Watch her focus on her delts. Control the weights. See

how slow she is on the eccentric, which is the lowering portion. The concentric

is the raising portion. Again, very controlled. No momentum, no ego. Slow,

controlled, contract the muscle at the top.

Really get those delts. Okay, right here. Right here. Keep going. You're at 36

seconds. Come on. Control the weight. Good. 45 seconds. Come on, you got to

get to a minute. Controlled. Slow. Slow. 50 seconds. Come on. Control the

weight. You got two more in you, you’re at 55 seconds. Come on. Good. Come

on. You're at a minute. Come on.

One more. One more. You got one more, and then you're going to hold it on the

way down, remember like I did it. Come on. Okay. And when you get to the

bottom, you're going to hold. Okay, right there. You're going to hold for five

seconds. 4, 3, 2, 1, 0. Awesome.

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DB PRESS (BONUS)

Jay Campbell:

All right. So what most people do when they do dumbbell presses is they train,

they put their delts right here. They're right here. Now, see where I'm pressing

right here, I'm using only my front delts so I can do more weight by pressing

like this. But you don't want to do it this way because this will create an overrotated

pronated shoulder look.

So you want to do it just like Monica was doing. Where it’s back, control the

weight and then come all the way down. And again, you're hitting the top of the

delts right here, and then you're pushing back up. But again, controlled, right?

So you're not going to be able to do as much weight, but it's okay because you're

hitting all three of the heads and you're going to have much better shoulder

development. You can see my shoulders are very, very developed because I've

been training this way for a long time.

I'm not training it like this. I'm training it right here. Okay? Very, very

important.

PEC DECK FLY (BONUS)

Monica Campbell:

Here we're demonstrating the pec deck for our chest. Again, this is kind of cool

because you can even use this to bring it down so that you don't have to hurt

yourself and you come in, hold and squeeze. Remember, you're focusing on

your breath too. Slow, controlled movements. Squeeze.

Jay Campbell:

So I always tell people as you get older, if you really want to develop an

amazing physique, this is counter to what most people think, but fly

movements, which are stretch and contracted for the pec muscles, are better

than pressing movements because you can, a, isolate the pectoral muscle a lot

more efficiently than you can when you're doing pressing.

And that's because when you're pressing, you also have delts, triceps, elbow,

there's a lot of different movements and muscles that are firing. Whereas with a

pec deck, you're literally isolating your pecs completely by the machine, the

resistance and the inertia of the machine. So it's a very efficient exercise if you

58

do it right for the upper pecs, the lower pecs, and really just every area of the

pec as you get older because you can again, focus all the energy on the exercise

and not the actual pressing movement. Good, babe. Awesome. Nice. Awesome.

PEC DECK FLY (BONUS)

Jay Campbell:

So again, I enjoy doing pec movements better then I do pressing movements

because it really brings out the chest wall, makes my pecs thicker and more

cleaved and more separated. And as, again, as you get older and more advanced

in your training, you're going to see a lot more noticeable muscle definition and

cleaving of the chest wall, both as a man and as a woman as you get older from

pecs. Excuse me, from fly movements.

So whether you're doing cables or machine like this, and there's a lot of different

types of machines at the gym that we're training at. Evolve, they don't have a

machine like this and the hotel gym does. So we figured we'd make an exercise

or show a couple videos demonstrating this. You can see really, it really pushes

up your chest. Control weight. And again, this is a video training course for

Monica, but I figured I'd throw in some sets for the training, for the ladies and

the husbands and the boyfriends and girlfriends that are watching this together.

I'm going to do five more, again, going to positive failure. One, two, three, four.

And now, hold on this last one for the contraction.

LOW BACK EXTENSIONS (BONUS)

Jay Campbell:

Okay guys. So I do them a little bit different than Monica. Obviously I'm a

much bigger guy. I'm 6’2”, about 210, 212 pounds depending on how lean I am.

I fall and allow my spine to almost become neutral, as far as I can go down.

And then when I come up, I really work the erector, spinal erector muscles right

back here.

So this is a, this is it. Demonstrate. And you can also do these weighted, but

right now, for the purpose of this video, we're just demonstrating without. So

see how I fall as far as I can. And then I even hold my hands like this. Okay.

Pretty neutral. And then I come up, and when I come up, I really hold this for

one or two seconds.

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Okay. Back down, slow, and then up again. And I hold, you can even go like

this. Now if you wanted to hold a weight or a dumbbell or something like this,

this is also very effective. So like this, all the way up, slow down, up. I usually

do somewhere between 12 and 15 reps of this. Sometimes I'll even go to 20.

Down, up, back down. So I even let my arms hit the bottom of the floor as I try

to get as vertical as I can.

Do three more here. When I come up, I really relax, but I keep the stress on my

lower spine, okay. And then I'll put my legs out like this. And just release. So I

don't have any stress on my spine right now, and I'm putting a lot of pressure in

my lower back, excuse me, my lower hips, and also my glutes and my

hamstrings.

So I'm stretching out now, and that just takes the tension off the spine from the

exercise doing it. But again, low back extensions are critically important as we

get older. For strong bone mineral density and strong lower erectae spinae

muscle strength, which is going to allow you to be upright when you're

exercises, when you're working out, when you're picking up your grandkids,

picking up your nieces and nephews, whatever. Critically important to always

finish if possible, with a lower back exercise and try to pair them with an

abdominal or core exercise at the end of your workout.

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Monica Campbell’s PMF Training Program PDF

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