Month One
Trainer: Ray Burton www.buildingbodies.ca
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Outline Month One Fat Loss Mass Retention Workout:
Monday and Thursday: Commando Cardio
Tuesday: Chest and Quads
Wednesday: Back and Hamstrings
Friday: Shoulders and Arms
Saturday: Outdoors Cardio
Tuesday-Chest and Quads:
5 Minutes warm-up cardio
5 Minutes stretch
30-45 minutes Routine:
· Chest: Pushups 3 x 30 Or as many as you can till you cant move.
· Quads: Squats 3 x 30 In the rack with a bar.
· Super setted with 120 seconds rest after each super set.
· Chest: Incline Dumbbell presses 6x10
· Quads: Normal back step lunges 6x10
· Chest and Quads are super setted with 120 seconds rest after 3 super sets.
· Go Home!
Wednesday- Hamstrings and Back
5 Minutes warm-up cardio
5 Minutes stretch
30-45 minutes Routine:
· Back: Bent over barbell rows 3 x 30
· Hamstrings: Stiff Legged Dead Lifts 3 x 30
· Super setted with 120 seconds rest after each super set.
· Hamstrings: Swiss ball leg curls 6x10 Single legs!
· Back: Chin-ups or chin machine 6x10 Start off jumping up to the bar with a boost off a bench and lowering yourself for ten reps and slowly move into the raising part as you get stronger.
· Hamstrings and Back are super setted with 120 seconds rest after 3 super sets.
· Go Home!
Friday- Shoulders and Arms
5 Minutes warm-up cardio
5 Minutes stretch
30-45 minutes Routine:
· Shoulders: Standing Lateral Raises 3 x 30
· Biceps: Incline Dumbbell Curls 3 x 30
· Triceps: Bench Dips 3 x 30 Start off elevated and then put your feet on the floor if you have to.
· Shoulders, Biceps and Triceps are super setted with 120 seconds rest after each super set.
· Shoulders: Standing dumbbell curl to presses 6x10
· Triceps: Close grip pushups with hands on bench 6x10
· Shoulders, Biceps and Triceps are super setted with 120 seconds rest after 3 super sets.
· Go Home!
Month Two
Using Growth Hormone and Testosterone
To Get Lean And Huge!
Month Two Outline:
Monday: Commando
Tuesday: Day One
Wednesday: Day Two
Thursday: Commando
Friday: Day One
Saturday: Day Two
WEEK ONE
(Day 1 and 2 are to be repeated twice per week)
Day 1
A1)* Chin-ups, supinated (palms facing you)
Sets: 3
Reps: 10
Rep Speed: 3 seconds up (pull yourself up over a period of 3 seconds), 1 second down
Rest Interval: 0 seconds (after one set, move directly to the next exercise below)
A2) Squat
Sets: 3
Reps: 10
Rep Speed: 3 seconds up, 1 second down
Rest Interval: 0 seconds
A3) Push-ups With Two Bands Or Feet Elevated
Sets: 3
Reps: 10
Rep Speed: 3 seconds up, 1 second down
Rest Interval: 0 seconds
A4) Deadlifts
Sets: 3
Reps: 10
Rep Speed: 3 seconds up, 1 second down
Rest Interval: 120 seconds
* The A1-A4 designations mean you do one set of each exercise with
no rest in between. After the last exercise, in this case deadlifts,
you’ll rest for the prescribed amount of time and then repeat the
whole circuit two more times. After that, you’ll probably puke,
and then you can move to the "B" exercises.
B1) Hanging leg raises
Sets: 3
Reps: 10
Rep Speed: Hold 3 seconds at the top
Rest Interval: 0 seconds
B2) Decline reverse crunch
Sets: 3
Reps: 10
Rep Speed: 3 seconds down, one second up
Rest Interval: 60 seconds
The decline reverse crunch is performed on a slant board or a Swiss ball
where you raise your legs up towards your face.
Day 2
A1) Push press
Sets: 3
Reps: 10
Rep Speed: 3 seconds down, explode up
Rest Interval: 0 seconds
The push press is a shoulder press that utilizes the entire body.
Start by standing, with a shoulder-width grip and the barbell
resting on anterior delts. Squat one-fourth of the way down
to initiate the momentum. Next, press the bar straight over
the head to a soft lockout while exploding up on to the toes.
Finish by lowering the weight to your shoulders.
A2) Walking lunge with dumbbells
Sets: 3
Reps: 10
Rep Speed: 3 seconds up, 1 second down
Rest Interval: 0 seconds
A walking lunge looks like a regular lunge except instead of
stepping back to the starting position; you step forward with
the back leg. You’ll end up walking across the floor 20 to 30 feet.
A3) Dip
Sets: 3
Reps: 10
Rep Speed: 3 seconds up, 1 second down
Rest Interval: 0 seconds
A4) Bent over barbell row
Sets: 3
Reps: 10
Rep Speed: 3 seconds up, 1 second down
Rest Interval: 120 seconds
B) Twisting crunches on Swiss ball or hanging leg raises with twist
Sets: 3
Reps: 10
Rep Speed: Hold 3 seconds at the top
Rest Interval: 60 seconds
WEEK TWO
Same as above. Increase sets to four in the "A" and "B" series.
WEEK THREE
Day one and two are again to be repeated twice per week. As an alternate schedule,
the lactic acid interval training can be performed on the morning of your off days
before your first meal.
Day 1 — AM (morning workout)
A1) Chin ups, supinated
Sets: 4
Reps: 10
Rep Speed: 3 seconds up, 1 second down
Rest Interval: 0 seconds
A2) Squat
Sets: 4
Reps: 10
Rep Speed: 3 seconds up, 1 second down
Rest Interval: 0 seconds
A3) Push-up
Sets: 4
Reps: 10
Rep Speed: 3 seconds up, 1 second down
Rest Interval: 0 seconds
A4) Deadlifts
Sets: 4
Reps: 10
Rep Speed: 3 seconds up, 1 second down
Rest Interval: 90 seconds
B1) Hanging leg raises
Sets: 4
Reps: 10
Rep Speed: Hold 3 seconds at the top
Rest Interval: 0 seconds
B2) Decline reverse crunch
Sets: 4
Reps: 10
Rep Speed: 3 seconds down, one second up
Rest Interval: 30 seconds
Day 1 — PM
Perform six "sets" of rope jumping for 60 seconds each set. Rest 180 seconds between sets.
Day 2 — AM
A1) Push press
Sets: 4
Reps: 10
Rep Speed: 3 seconds down, explode up
Rest Interval: 0 seconds
A2) Walking dumbbell lunge
Sets: 4
Reps: 10
Rep Speed: 3 seconds up,1 second down
Rest Interval: 0 seconds
A3) Dips
Sets: 4
Reps: 10
Rep Speed: 3 seconds up, 1 second down
Rest Interval: 0 seconds
A4) Bent over barbell row
Sets: 4
Reps: 10
Rep Speed: 3 seconds up, 1 second down
Rest Interval: 90 seconds
B) Twisting crunches on Swiss Ball or hanging leg raises with twist
Sets: 4
Reps: 10
Rep Speed: Hold 3 seconds at the top
Rest Interval: 30 seconds
Day 2 - PM
Perform six "sets" on the rowing ergo meter (or jump rope again) for 60 seconds each set. Rest for 180 seconds between each set.
Some Points
• The anabolic shock of this GH phase is so intense that many athletes gain five to eight pounds of lean mass while concurrently shedding an equal amount of fat mass, but this depends largely on nutritional factors. If your goals are weight and fat loss then make the appropriate caloric cuts. The net result is a massive lactic-acid meltdown.
• While the program can be repeated, it’s best not to do it — at least not without changing the movements — for more than 6 weeks.
Month Three
Taking It All home!!
Outline Month Three:
Monday: Commando
Tuesday: Chest and Back
Wednesday: Legs
Thursday: Commando
Friday: Shoulders and Arms
Saturday: Cardio
Monday: Chest and Back
Incline Smith Machine Presses 4x 6-8
Flat Dumbell Flyes 4x 8-10
Magnum Bench Press 3 x Triple Drop Sets (10-12 each drop)
Wide Grip Chins 4x 6-8
Deadlifts 4x 8-10
Long Bar Cable Rows (Forward Lean) 3 x Triple Drop Sets (10-12 each drop)
Cardio
15 minutes of Interval Cardio on the Stair Monster. Start at level 6 for the low and you pick the high!
Wednesday: Legs
Leg Press Machine 4x 6-8
Bench Lunges (Rear Foot Up) 4x 8-10
Leg Extension 3 x Triple Drop Sets (10-12 each drop)
Seated Hamstring Curl 4x 6-8
Step Ups On Normal Bench (Weighted) 4x 8-10
Lying Hamstring Curls 3 x Triple Drop Sets (10-12 each drop)
Single Leg Calf Raises 4x 10-12
Seated Calf Raises 4x 30
Machine Calf Raises 3 x Triple Drop Sets (10-12 each drop)
Cardio
15 minutes of Interval Cardio on the Bike. Use 110-120 Rpm on Up Phase for one minute and then down to 80 rpm at the same resistance (5-9?).
Friday: Shoulders and Arms
Clean And Press 4x 6-8
Standing Dumbbell Press 4x 8-10
Seated Lateral Raises 3 x Triple Drop Sets (10-12 each drop)
Standing Barbell Curl 4x 6-8
Incline Bench Hammer Curl 4x 8-10
Cable Preacher Curls (pause Bottom and Top) 3 x Triple Drop Sets (10-12 each drop)
Overhead Dumbbell Extensions (Two Arms, One Dumbbell) 4x 6-8
Hindu Pushups 4x 8-10
Pushdowns 3 x Triple Drop Sets (10-12 each drop)
Cardio
15 minutes of Interval Cardio on the Treadmill. Goal is to do Sprints at an incline of 7 and a speed of 7 for 30 seconds and then take a minute to walk.
Your success is very important to me. How you look in the new few months will not only change the way you look at yourself but how others look at my training abilities.
I want the best for you and am here every step of the way for you. If you ever have any questions, please do not hesitate to email me or phone, anytime.
Contact
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Ray@buildingbodies.ca
I know you will run into obstacles, that is why getting in shape is one of the most rewarding things you can do for yourself. Not everyone can achieve a beautiful body. Only those that put in the time and effort will reap the rewards. Put yourself first, make the time you need for yourself, and change your life for the better every day.
Here to help,
Ray Burton
Buildingbodies Fitness Systems