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Kindle Notes & Highlights
Started reading
May 6, 2018
Law 1 - progressive overload overall
Progressive tension overload
Law 2 - proper rest is proper training
Law 3 - proper nutrition
Reflect on your goals every day
Wait 10 min before acting in impulse cravings
DAY 1 CHEST & ABS Incline Barbell Bench Press – Warm-up sets and then 3 working sets Incline Dumbbell Bench Press – 3 working sets Flat Barbell Bench Press – 3 working sets Face Pull – 3 working sets of 8 to 10 reps per set with 1 to 2 minutes of rest in between these lighter sets 3 ab circuits
DAY 2 BACK & CALVES Barbell Deadlift – Warm-up sets and then 3 working sets Barbell Row – 3 working sets Wide-Grip Pull-Up or Chin-Up – 3 working sets (weighted if possible) Optional: Close-Grip Lat Pulldown – 3 working sets Optional: Barbell Shrugs – 2 working sets Calf Workout A
DAY 3 SHOULDERS & ABS Seated or Standing Barbell Military Press
Warm-up sets and then 3 working sets Side Lateral Raise – 3 working sets Bent-Over Rear Delt Raise – 3 working sets 3 ab circuits
DAY 4 LEGS Barbell Squat – Warm-up sets and then 3 working sets Leg Press – 3 working sets Romanian Deadlift ...
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DAY 5 UPPER BODY & ABS Incline Barbell Bench Press – Warm-up sets and then 3 sets of 8 to 10 reps per set with 1 to 2 minutes of rest in between these lighter sets Barbell Curl – Warm-up sets and then 3 working sets Close-Grip Bench Press – 3 working sets (no need to warm...
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Seated Triceps Press – 3 working sets...
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If you’re going to train 4 days per week, use the following template: Day 1: Chest & Triceps & Calves Day 2: Back & Biceps & Abs Day 3: Upper Body & Calves Day 4: Legs & Abs
If you’re going to train three days per week, you have two templates to choose from:
OPTION A:
OPTION B:
