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Jeff Anderson-Optimum Anabolics
Notice
The information presented is not intended for the treatment or prevention of
disease, nor as a substitute for medical treatment, nor as an alternative to
medical advice.

This publication is presented for information purposes only. Neither grow-
muscle-now.com nor CQC International, LLC assume any liability for the
information contained herein. The Information contained herein reflects only the
opinion of the author and is in no way to be considered required practice.
Specific medical advice should be obtained from a licensed legal health
practitioner. Consult your physician before you begin any diet, exercise, or
training program.

The contents of this publication are fully protected by copyright law. Any other
posting or distribution without written consent from the author will be a violation of
copyright law and violators will be prosecuted.




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                           © 2004 CQC International, LLC
Introduction
Well, here we are again. Hopefully you’ve completely reviewed the entire
OPTIMUM ANABOLICS PROGRAM and you’re ready to dig your heels in and
start putting on some MAJOR MUSCLE!

If you’ve already read the entire manual and understand how ALL of the
8 ANABOLIC FACTORS and HYPER-ADAPTIVE CYCLING are combined to
drive your body’s super-growth hormones through the roof, then you’re at the
RIGHT PLACE!

But if you’ve decided to ‘skip ahead’ to this BONUS PROGRAM, in hopes you
were going to find a ‘magic’ exercise routine, then you just fell into the same
TRAP that most other bodybuilders fall into…thinking that muscle is made
SOLELY from the work you do in the GYM!

                         SORRY TO DISAPPOINT YOU!

While the workout I’ve provided in this bonus program will give you EXACTLY
the right stimuli for targeting your muscles for growth, AND allow you to choose
the MOST EFFECTIVE exercises custom-tailored to your needs and wants, AND
provide you with a STEP-BY-STEP plan for getting the most from the OPTIMUM
ANABOLICS PROGRAM, it’s going to take far more than the best workout in the
world to move you toward your goal of packing on slabs of ROCK HARD
MUSCLE!

If you haven’t read every word of the previous material, then you need to cart
your ass right on back to PAGE 1 of the OPTIMUM ANABOLICS PROGRAM
and dig in!


                      A Word From The “Muscle Nerd”…
            “Don’t take this lightly guys.

            Most likely, you’ve purchased this manual because you were
            frustrated with the LACK of results from your current training
            program.

            You’ll be frustrated with THIS ONE as well if you don’t FIRST learn
            how all of the growth factors are combined into one complete ASS-
            KICKING program!”




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                           © 2004 CQC International, LLC
For the rest of you…

                              LET’S GET STARTED!

As I discussed in the OPTIMUM ANABOLICS PROGRAM, most bodybuilders
are currently trying to grunt their way out of the undertow of CHRONIC
OVERTRAINING patterns.

If you’re currently one of these people, starting the workout portion of this
program will just put you DEEPER into the dreaded CATABOLIC ZONE!

As I directed you earlier, If you’ve already been busting your ass in the gym for
over 2 months, training 3-4 days or more per week…

                             TAKE A WEEK OFF!
You need to give your body a good break before you can effectively program
your body for growth using the first 3-week PROGRESSIVE LOAD PHASE!

If you’re relatively NEW to bodybuilding, or it’s been a WHILE since you’ve been
in the gym, it’s time to simply introduce your body to the elevated stress loads it’ll
be handling.


                       A Word From The “Muscle Nerd”…

            “If you think you can just jump right into the workout program from a
            ‘cold start’ you’ll only be setting yourself up for a potential MAJOR
            INJURY!

            Your body needs a little time to effectively prepare your muscles,
            joints and ligaments for the heavier stuff that’s coming up.”



Now just a couple of thoughts to get you on the right track…




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                           © 2004 CQC International, LLC
Whether you’re beginning with the pre-program workout or, if you’re more
experienced, going right to the OPTIMUM ANABOLIICS WORKOUT, do NOT be
tempted to do MORE than the prescribed number of SETS, REPETITIONS, or
EXERCISES during ANY of the workout phases!

Each day’s workload is SPECIFICALLY DESIGNED to support the HYPER-
ADAPTATION process.

If you’re in your PROGRESSIVE LOAD PHASE and don’t feel like you got
enough of a workout from the 3 sets that were prescribed, DON’T decide to do
ANOTHER SET!

Remember that you’re actually PROGRAMMING your body to expect
CONTINUED increases in workloads in order to force a HYPER-ADAPTIVE
response.

Likewise, if you’re into your HYPER-ADAPTIVE CYCLE and going 2 - 3 REPS
SHORT of failure seems a little ‘odd’ to you, DON’T take it upon yourself to
decide that MUSCULAR EXHAUSTION is the ONLY way to go and knock out
that extra rep!

Bottom line? You’ll fall FAR SHORT of your goals if you STRAY from the master
plan…TRUST ME!

On the following pages you’ll find 4 TOOLS to get you on your way…

   1. Another peek at a 24-week example of the OPTIMUM ANABOLICS
      PROGRAM’S HYPER-ADAPTIVE CYCLING process;

   2. A CHECKLIST for getting started;

   3. An INSTRUCTIONAL GUIDE for using this workout log; and

   4. The OPTIMUM ANABOLICS EXERCISE TABLES, FORM NOTES, and
      WORKOUT LOG




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                         © 2004 CQC International, LLC
= Workout Stress Load




                                                                                                     LEGEND
Hyper-Adaptive Cycling Overview                                                                                                                                            = Protein Levels
                            (24-Week Sample)




                                                                                 Week 10

                                                                                           Week 11

                                                                                                     Week 12

                                                                                                               Week 13

                                                                                                                         Week 14

                                                                                                                                   Week 15

                                                                                                                                             Week 16

                                                                                                                                                       Week 17

                                                                                                                                                                 Week 18

                                                                                                                                                                           Week 19

                                                                                                                                                                                     Week 20

                                                                                                                                                                                               Week 21

                                                                                                                                                                                                         Week 22

                                                                                                                                                                                                                   Week 23

                                                                                                                                                                                                                             Week 24
Week 1

         Week 2

                  Week 3

                           Week 4

                                    Week 5

                                             Week 6

                                                      Week 7

                                                               Week 8

                                                                        Week 9




   Progressive             Hyper-Adaptive                Progressive             Hyper-Adaptive                   Progressive                Hyper-Adaptive                   Progressive                Hyper-Adaptive
      Load                     Cycle                        Load                     Cycle                           Load                        Cycle                           Load                        Cycle
    (Workout)                (Workout)                    (Workout)                (Workout)                       (Workout)                   (Workout)                       (Workout)                   (Workout)

  High Protein               High Protein                Low Protein             Hyper-Adaptive                   High Protein                  Low Protein                Hyper-Adaptive                   High Protein
      Diet                       Diet                       Diet                   Cycle Diet                         Diet                         Diet                      Cycle Diet                         Diet




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                                             © 2004 CQC International, LLC
OPTIMUM ANABOLICS PROGRAM CHECKLIST
                   Have read and understand complete OPTIMUM ANABOLICS ebook
                   3-ring binder for Daily Workout Log Sheets
Equipment
  Check            Sports watch for timing rest periods and workout length
                   The Optimum Anabolics Workout Exercise Tables and Daily
                   Workout Log Sheets printed out and inserted in 3-ring binder

              If you’ve been following an intense exercise regimen for over 2 months,
              take a week off in order to be fully prepared for the first PROGRESSIVE
              LOAD phase.
 Physical
Preparation If you’re new to bodybuilding or if it’s been longer than 6 WEEKS since
            you’ve worked out, take the next 2 weeks and complete the following
            5-day/week PRE-PROGRAM WORKOUT to get your muscles primed for
            the first PROGRESSIVE LOAD phase…

                             2-Week Pre-Program Workout
 •   Complete Days 1 – 5 in Week 1 and Days 6 – 10 in Week 2
 •   Perform 4 sets of 12 reps for each exercise
 •   Rest 1 minute between exercises and 2 minutes between supersets
 •   Don’t worry about lifting heavy or going to muscular exhaustion. It’s MUCH more
     important to focus on super strict form and prepare your body for the work ahead.
     Day 1              Day 2             Day 3             Day 4             Day 5
    Shoulders         Arms/Abs              Legs              Back          Chest/Abs
   (1 superset)      (2 supersets)      (1 superset)      (1 superset)     (2 supersets)
 1 exercise from    1 exercise from   1 exercise from   1 exercise from   1 exercise from
 Table 1 with 1     Table 5 with 1    Table 11 with 1   Table 15 with 1   Table 17 with 1
  exercise from      exercise from     exercise from     exercise from     exercise from
     Table 3            Table 6           Table 12          Table 16         Table 18
                         then…                                                 then…
                    1 exercise from                                       1 exercise from
                    Table 9 with 1                                        Table 9 with 1
                     exercise from                                         exercise from
                       Table 10                                              Table 10
     Day 6              Day 7             Day 8             Day 9            Day 10
    Shoulders         Arms/Abs              Legs              Back          Chest/Abs
   (1 superset)      (2 supersets)      (1 superset)      (1 superset)     (2 supersets)
 1 exercise from    1 exercise from   1 exercise from   1 exercise from   1 exercise from
  Table 2 with       Table 7 with      Table 13 with     Table 15 with     Table 17 with
 1 exercise from    1 exercise from   1 exercise from   1 exercise from   1 exercise from
     Table 4            Table 8           Table 14          Table 16         Table 18
                         then…                                                 then…
                    1 exercise from                                       1 exercise from
                     Table 9 with                                          Table 9 with
                    1 exercise from                                       1 exercise from
                       Table 10                                              Table 10

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                          © 2004 CQC International, LLC
Using the optimum anabolics program
                      workout log

                                                                                                                                                                                         Tip of the Day
                                                                                                                                                                                      Great ideas and
 Daily workout info                                                                                                                                                                   reminders to help
Tells what day/week/                                                                                                                                                                  you get the most
phase of workout and                                                                                                                                                                  from the OPTIMUM
diet you’re in as well                                                                                                                                                                ANABOLICS
as which bodypart is                             Day 1 / Week 1            Tip of the Day: Remember that FORM is MUCH
                                                                                                                                                                                      PROGRAM.
being targeted.                            Workout:      Progressive Loa   more important than the weight you’re lifting. Don’t be
                                           Diet:             High Protei   afraid to drop the amount you normally lift in order to
                                           Bodypart:            Shoulder   ensure proper technique!


                                                                                                        Reps              Rest
    Exercise Table                                  Exercise               Set      Weight
                                                                                                 Target      Actual      Periods

Refer to the Exercise                      Front Lateral Raise              1         25           12          11                                                                             Weight
Tables provided at the             Table
                                                                            2         25           10          10                                                                     Choose a weight
                                     1
beginning of the                                                                                                                                                                      which will allow you
                      Superset 1




                                                                            3         20            8           9
workout log and                                                                                                                                                                       to perform the
                                           Arnold Press                     1         40           12          14
choose only 1                      Table
                                                                                                                                                                                      target number of
exercise for the                     3                                      2         45           10          10                                                                     repetitions using
prescribed sets; Write                                                      3         45            8           8                                                                     strict form and full
the chosen exercise in                     Rear Cable Lateral                                                                                                                         range of motion.




                                                                                                                                                       2 minutes between supersets
                                                                            1         30           12          12




                                                                                                                          1 minute between exercises
                                           R i
the ‘Exercise’ column              Table
                                     2                                      2         30           10          10
to the right.
                      Superset 2




                                                                            3         30            8           7
                                           Cross Cable Raise                1         20           12          14
                                   Table
                                     4                                      2         30           10           9
                                                                            3         20            8           7
                                           Dumbbell Shrugs                  1         45           12          12
                                   Table
                                     2                                      2         45           10          10
                      Superset 3




                                                                            3         45            8           8
                                           Barbell Military Press           1         95           12          13
                                   Table
                                     3                                      2         95           10          10
                                                                            3         95            8           8
             Notes:


                                                                                                                                                                                        Rest Periods
          Notes                                    Target/Actual Reps                                                                                                                Dictates the
 Just some extra space                            Target is what you’re                                                                                                              amount of rest to
 to jot down any                                  aiming for; Actual is                                                                                                              take in between
 revelations during                               where you record the                                                                                                               each exercise and
 your workout. (e.g. -                            number of reps you                                                                                                                 between each
 exercise form                                    were capable of lifting                                                                                                            superset (Keep
 considerations, notes                            with the weight you                                                                                                                your sports watch
 for next workout; that                           chose. This will help                                                                                                              handy!); Changes
 cute blonde’s                                    you adjust the weight                                                                                                              each week to vary
 number…)                                         you use to meet your                                                                                                               program stress
                                                  target reps.                                                                                                                       loads.




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                                            © 2004 CQC International, LLC
A Word From The “Muscle Nerd”…
  “Ok, let’s get into the nuts and bolts of your program...

  This next page is the beginning of your workout log. Use the
  TABLES provided to choose ONE EXERCISE to slip into each
  workout based upon the TABLE NUMBER listed next to each set in
  your daily workout log.

  Then follow the prescribed REST PERIODS in between each exercise
  and between each superset. The following example will help you
  understand how to interpret each day’s program…

                           Need and example?

  Let’s see…referring to the first superset for DAY 1/WEEK 1, this is
  what it would look like if you chose the FRONT DUMBBELL RAISE
  and the ARNOLD PRESS from the tables you had to choose from.
  Follow along…

  Front Dumbbell Raise…12 reps then rest 1 minute
  Arnold Press…12 reps then rest 2 minutes

  Front Dumbbell Raise…10 reps then rest 1 minute
  Arnold Press…10 reps then rest 2 minutes

  Front Dumbbell Raise…8 reps then rest 1 minute
  Arnold Press…8 reps then rest 2 minutes

  Then it’s on to Superset 2 with the same rest cycle using new
  exercises from the tables noted. Just follow the tables STEP-BY-
  STEP and you CAN’T go wrong!

  Well, the rest is up to you! Work HARD, stay COMMITTED, and
  enjoy your NEW BODY!”




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Table 1                                          Table 2
 Front Dumbbell Lateral Raise                  Rear Dumbbell Lateral Raise
     Lying Cable Pullover                        Rear Cable Lateral Raise
  Internal Dumbbell Rotation                             Dip Bar Shrug
                                                         Dumbbell Shrug

            Table 3                                     Table 4
         Arnold Press                          Side Dumbbell Lateral Raise
Twisting Dumbbell Military Press                 Cross Cable Lateral Raise




                                                                             Exercise Tables
     Barbell Military Press

            Table 5                                         Table 6
 Dumbbell Concentration Curl                   Twisting Dumbbell Kickback
    Dumbbell Preacher Curl                      Overhead Cable Extension
  Reverse-Grip Dumbbell Curl                        Cable Press-Down
   Reverse-Grip Barbell Curl                 Reverse-Grip Cable Press-Down

            Table 7                                         Table 8
  Assisted Close-Grip Chin Up                            Weighted Dips
    Twisting Dumbbell Curl                    Weighted Close-Grip Push Up
      Barbell/EZ-Bar Curl                        Close-Grip Bench Press
         Hammer Curl                          Lying Dumbbell French Press

            Table 9                                         Table 10
  Exer-Ball Dumbbell Crunch                      Full Rotation Knee Raise
       Bent Leg Crunch                              Hanging Knee Raise
        Twisting Crunch                             Hanging Leg Raise
           Superman                                      Lying Leg Raise

           Table 11                                         Table 12
   Forward Dumbbell Lunge                       Backward Dumbbell Lunge
         Leg Extension                                   Seated Leg Curl
                                                         Lying Leg Curl

           Table 13                                         Table 14
    Standing Calf Negatives                               Barbell Squat
     Donkey Calf Negatives                                  Deadlift
     Seated Calf Negatives



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Table 15                                         Table 16
       Hanging Row                           Assisted Wide-Arm Chin Up
  Twisting Dumbbell Row                        Wide-Arm Lat Pull Down
        Jockey Row                                 Assisted Chin Up
   Wide-Arm Cable Row                          Close-Grip Lat Pull Down
   Close-Grip Cable Row                                  High Pull
  Straight-Arm Pull Down
  Reverse Back Extension




                                                                           Exercise Tables
         Table 17                                         Table 18
   Incline Dumbbell Flye                       Weighted Incline Push Up
       Dumbbell Flye                                   Weighted Dips
     Dumbbell Pullover                          Incline Dumbbell Press
Dumbbell Front Lateral Raise                           Dumbbell Press
       (Palms Up)                           Smith/Dumbbell Press To Neck
  Low Cross Cable Raise                           Incline Bench Press
       (Palms Up)                                       Bench Press




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Form notes
                                        Twisting Dumbbell
       Arnold Press                                                      Barbell Military Press
                                          Military Press
• Variation of dumbbell press       • Start with palms facing          • Hands slightly wider than
  that hits all 3 deltoid heads       each other for better range        shoulder width
• Start with palms facing you         of motion                        • Keep head straight
  and rotate as you press up,       • Finish at top with palms         • NEVER go BEHIND neck!
  finishing with palms facing         facing front
  out                                                                  • DON’T lock out arms at top
                                    • DON’T lock out arms at top
• DON’T lock out arms at top
• Reverse rotation to starting




                                                                                                        Shoulders
  position

                                                                         Side Dumbbell Lateral
       Dip Bar Shrug                     Dumbbell Shrug
                                                                                Raise
• Support yourself on a dip         • Hold dumbbells at your           • Keep arms slightly bent
  bar with arms almost fully          side slightly in front of body
  extended, elbows only                                                • Raise arms rapidly to
  slightly bent                     • Keep head straight while           shoulder level
                                      shrugging shoulders up
• “Press” your body up while                                           • DON’T allow wrists to travel
  arms remain in place              • Rotate shoulders back and          above elbows
                                      down to start; change
• Pause, then lower to start          direction half way thru reps

   Cross Cable Lateral               Front Dumbbell Lateral
                                                                         Lying Cable Pullover
         Raise                               Raise
• Grab low cables opposite to       • Hold dumbbells at side           • Lie on ground with feet
  the working arm                                                        toward low cable pulley
                                    • Raise straight arm rapidly
• Keep arms slightly bent             to just above shoulder level     • Using rope attachment,
                                                                         raise straight arms rapidly
• Raise arms rapidly to             • Palms should be turned             over head
  shoulder level                      slightly UP at top position
• DON’T allow wrists to travel
  above elbows

 Rear Dumbbell Lateral                                                     Internal Dumbbell
                                    Rear Cable Lateral Raise
        Raise                                                                   Rotation
• Kneel on floor supported by       • Kneel on floor supported by      • From a standing position,
  non-working hand                    non-working hand and with          hold dumbbell at side
                                      working hand furthest from
• Looking straight ahead,             low cable                        • Rapidly raise slightly bent
  raise dumbbell rapidly to                                              arm across body until
  shoulder level                    • Raise straight arm rapidly         dumbbell touches opposite
                                      to shoulder level                  shoulder
• DON’T allow wrists to travel
  above elbows                      • DON’T allow wrists to travel     • Try not to “curl” weight,
                                      above elbows                       taking stress of shoulder




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Form notes
   Assisted Close-Grip                                                Weighted Close-Grip
                                        Weighted Dips
         Chin Up                                                           Push Up
• Use an underhand grip,          • Difference between dips for     • Hands about 8 inches apart
  hands about 6-12 inches           chest and triceps is ‘focus’
  apart                                                             • Keep elbows pointed
                                  • For tri’s, keep body upright;     toward feet with upper arms
• Have a partner assist by          do NOT lean forward or            close to body
  “hooking” arm under ankles        bring feet up behind you
                                                                    • Lower body with hands at
• Concentrate on contracting      • Keep elbows close to body         upper chest level
  biceps, NOT pulling with
  back                            • Lower until elbows at 90°       • Explode up to full extension
                                                                      and squeeze
• You MUST fully extend           • Explode up to full extension
  arms at the bottom!               and squeeze                     • Have a partner assist by
                                                                      pushing down on shoulders
• NEVER swing body for            • Only add weight if able to        if able to exceed target reps
  momentum                          exceed target reps


                                                                     Lying Dumbbell French




                                                                                                      Arms
Close-Grip Bench Press             Twisting Dumbbell Curl
                                                                             Press
• Use barbell or EZ-bar with      • Begin with dumbbell at          • Lie on flat bench, arms
  hands about 8 inches apart        side, palms facing body           extended, palms facing out
• Keep elbows pointed             • Curl rapidly with upper         • Keep upper arms locked
  toward feet with upper arms       arms close to side                bending ONLY at elbows
  close to body
                                  • Twist dumbbell while            • Lowering dumbbells
• Lower bar to upper chest          curling until pinky turned        toward forehead, rotating
                                    toward chin at top                until palms facing in
• Explode to full extension         (supinated)
  and squeeze                                                       • Reverse, squeezing tri’s

    Twisting Dumbbell              Dumbbell Concentration
                                                                    Dumbbell Preacher Curl
        Kickback                            Curl
• Kneel on bench with             • Seated on bench, let            • Works better if you reverse
  working elbow at hip and          working arm hang down             position on preacher bench
  palm facing forward                                                 by leaning body on pad and
                                  • Keep upper arm locked and         hang over edge
• Keep elbow close to body          curl rapidly while turning
  and twist dumbbell on             pinky toward chin               • Follow same instructions for
  movement until palm facing                                          Concentration Curl
  away and SQUEEZE                • Squeeze and fully lower




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Form notes
     Overhead Cable                                               Reverse-Grip Dumbbell
                                    Barbell / EZ-Bar Curl
       Extension                                                          Curl
• Grasp high cable with rope      • Keep hands slightly closer   • Keep palms facing down
  attachment                        than shoulder width            throughout movement
• Face away leaning forward       • DON’T rock weight for        • Keep elbows close to side
  with elbows at temples            momentum or allow elbows       and don’t allow to move
                                    to move forward                forward
• Keep upper arms locked,




                                                                                               Arms – cont’d
  fully extend and squeeze        • Fully extend at bottom!      • Squeeze at top

                                    Reverse-Grip Barbell
 Dumbbell Hammer Curl                                               Cable Press-Down
                                           Curl
• Palms always face in            • Grasp bar with hands at      • Use overhand grip with V-
  toward body (sideways)            shoulder width with palms      bar or rope attachment
                                    facing down
• Don’t turn wrist or allow                                      • Keep arms close to side
  elbow to move forward           • Keep elbows close to side      and bend only at elbow
                                    and don’t allow to move
• Squeeze at top                    forward                      • Fully extend and squeeze
                                                                   at bottom
                                  • Squeeze at top
                                                                 • Don’t raise arms beyond
                                                                   90° at top

   Reverse-Grip Cable
      Press-Down
• Use underhand grip with
  single-grip attachment,
  working one arm at a time
• Follow same instructions as
  Cable Press Down




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Form notes
Full Rotation Knee Raise               Hanging Knee Raise                Hanging Leg Raise

• Hang from chin-up bar             • Hang from chin-up bar          • Hang from chin-up bar with
                                                                       back slightly rounded and
• Rapidly twist hips to left or     • Rapidly kick knees up            toes pointing forward
  right (alternate with each          toward chin, rounding back
  set) bringing knees up              slightly during movement       • Raise legs up to horizontal
  toward chin                                                          position until at 90° with
                                    • Hold and squeeze at the          body
• Continue rotation by                top
  lowering down other side in                                        • Keep toes pointing up
  a circular pattern                • DON’T swing body for
                                      momentum                       • Hold and squeeze
• Concentrate on bringing
  knees up toward chin by                                            • DON’T swing body for
  rounding back slightly                                               momentum
  during movement
• DON’T swing body for
  momentum

   Exer-Ball Dumbbell




                                                                                                     abs
                                         Lying Leg Raise                  Bent Leg Crunch
        Crunch
• Lie back on exer-ball with        • Lie on back with hands         • Lie on back with legs bent
  feet wide and stable                grabbing sturdy equipment
                                      or furniture behind head       • Keep hands at ears or
• Grasp low-weight dumbbell                                            crossed on chest
  with both hands at upper          • Raise legs rapidly to 90°
  chest level                         with body                      • Raise only head and
                                                                       shoulder blades off ground
• Curl head and shoulders up        • Squeeze abs for 3-count
  until back just above               and slowly lower legs to       • Don’t pull head up with
  horizontal while “pressing”         floor                            arms
  dumbbell up and behind                                             • Contract abs at top
  head
• Squeeze hard at top


     Twisting Crunch                         Superman

• Lie on back, legs bent and        • Lie on stomach with hands
  cross one leg over other so         fully stretched out to front
  ankle is on other leg
                                    • Raise arms, shoulders and
• Put hand opposite bent leg          legs off ground at same
  behind head                         time
• Without pulling head, bring       • Squeeze and hold for 3-
  elbow toward opposite knee          count
• Switch sides after target
  reps




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Form notes
       Barbell Squat                           Deadlift               Forward Dumbbell Lunge

• Keep bar on traps, 1-2             • Keep feet parallel and         • With dumbbells at side,
  inches below back of neck            shoulder width                   step forward with one leg
• Feet shoulder width turned         • Grasp bar with overhand        • Touch back knee lightly to
  out slightly                         grip, slightly wider than        floor
                                       shoulder width
• Keep back straight,                                                 • Maintain sight of big toe
  maintaining lumbar curve           • Keep back straight,              over knee
  and head up                          maintaining lumbar curve
                                       and head up                    • Keep back straight and




                                                                                                      Shoulders
• Squat until thighs parallel to                                        arms loose
  floor – NO DEEPER                  • Stick out chest while
                                       straightening legs             • Return to starting position
• Explode up in controlled                                              and alternate legs
  manner                             • DON’T “hunch” back, let
                                       shoulders slump, or arms
• DON’T lock out legs at top           bend




                                                                                                         legs
   Backward Dumbbell
                                           Leg Extension                   Seated Leg Curl
        Lunge
• With dumbbells at side,            • Don’t lock out knees at full   • Keep natural curve of
  step backward with one leg           extension                        lumbar without arching
                                                                        back
• Touch back knee lightly to         • Keep toes pointed up and
  floor                                out throughout movement        • Keep feet pointing away
                                                                        from body with ankles at
• Maintain sight of front leg’s      • Squeeze quads at top             90° angle
  big toe over knee
                                                                      • Squeeze hamstrings in bent
• Keep back straight and                                                contraction
  arms loose
                                                                      • Never relax legs between
• Return to starting position                                           reps
  and alternate legs


      Lying Leg Curl                  Standing Calf Negatives          Donkey Calf Negatives

• Keep natural curve of              • Keep back straight             • Keep legs straight
  lumbar without arching               throughout movement              throughout movement
  back
                                     • Lift weight with both legs,    • Lift weight with both legs,
• Keep feet pointing away              squeezing at top                 squeezing at top
  from body with ankles at
  90° angle                          • Remove one foot, rotate        • Remove one foot, rotate
                                       working foot outward             working foot outward
• Squeeze hamstrings in bent           slightly                         slightly
  contraction
                                     • Lower body slowly while        • Lower weight slowly while
• Never relax legs between             contracting calf                 contracting calf
  reps


    Seated Calf Raise

• Lift weight with both legs,
  squeezing at top
• Remove one foot, rotate
  working foot outward
  slightly
• Lower weight slowly while
  contracting calf




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Form notes
   Assisted Wide-Arm
                                      Assisted Chin Up                   Hanging Row
        Chin Up
• Keep grip wide with palms       • Keep grip at shoulder width   • Grab barbell resting above
  facing away                       with palms facing away          ground about 3’ (such as on
                                                                    lowest setting of squat rack)
• Have a partner assist by        • Have a partner assist by
  “hooking” arm under ankles        “hooking” arm under ankles    • Elevate feet on exer-ball or
                                                                    other structure so feet are
• ALWAYS start each rep           • ALWAYS start each rep           about the same height as
  fully extended at bottom          fully extended at bottom        bar
• Use hands as “hooks” and        • Think of hands as hooks       • Keep body straight and
  focus on pulling elbows           and focus on pulling elbows     raise body to bar at nipple
  down rather than pulling          down rather than pulling        line
  body up                           body up
                                                                  • Add weighted belt or vest
• Squeeze shoulder blades         • Squeeze shoulder blades         when possible
  together at top (imagine          together at top (imagine
  squeezing a pencil between        squeezing a pencil
  them)                             between them)




                                                                                                    back
                                     Close-Grip Lat Pull
Wide-Arm Lat Pull Down                                             Twisting Dumbbell Row
                                           Down
• Keep grip wide with palms       • Use close-grip attachment     • Fully extend arm at bottom
  facing away                       with palms facing each          with palms facing to rear
                                    other
• ALWAYS start each rep                                           • Pull dumbbell to armpit
  fully extended at top           • ALWAYS start each rep           area while twisting
                                    fully extended at top           dumbbell until palms facing
• Use hands as “hooks” and                                          toward body
  focus on pulling elbows         • Think of hands as hooks
  down rather than pulling          and focus on pulling elbows   • Keep head up and back
  body up                           down rather than pulling        straight
                                    body up
• Squeeze shoulder blades                                         • Squeeze back at top of
  together at bottom (imagine     • Squeeze shoulder blades         movement
  squeezing a pencil between        together at bottom (imagine
  them)                             squeezing a pencil
                                    between them)




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Form notes
        Jockey Row                   Wide-Arm Cable Row               Close-Grip Cable Row

• Hold a low, close-grip cable     • Use wide-arm attachment        • Use close-grip attachment
  while leaning body back in
  a “V” shape – legs straight,     • Always keep back arched        • Always keep back arched
  head down, and arms fully          and head up                      and head up
  stretched to front               • DON’T lean forward at start    • DON’T lean forward at start




                                                                                                     Back – cont’d
• Pull handle into chest while       position                         position
  moving into a “horse             • Pull bar to upper chest with   • Pull handle to lower chest,
  jockey” position – head up,        elbows turned out                pulling shoulders down and
  legs parallel to floor                                              back
                                   • Squeeze shoulder blades
• Squeeze shoulder blades            together and return to start   • Squeeze shoulder blades
  together and return to start                                        together and return to start


 Straight-Arm Pull Down                      High Pull              Reverse Back Extension

• Stand facing cable machine       • This is a variation of the     • Lay face down on flat bench
  gripping lat bar attachment        deadlift, only use light         (the higher the better) with
  at shoulder width                  weight on the barbell to         legs off bench
                                     avoid being a “leg exercise’
• Keeping arms straight but                                         • Grasp onto sides of bench
  not locked, pull bar down to     • Keep back straight and feet      for support
  upper thigh                        parallel just over shoulder
                                     width                          • Keeping legs straight, raise
• Focus on using back                                                 as one unit to just above
  muscles as much as               • Raise bar rapidly to             buttocks level
  possible                           shoulder level, with arms
                                     only very slightly bent        • Hold for 1-2 count before
                                                                      lowering
                                   • Arms should be only very
                                     slightly bent so bar is
                                     suspended AWAY from
                                     body
                                   • Lower slowly to start




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Form notes
     Weighted Incline
                                          Weighted Dips                Incline Dumbbell Press
        Push Up
• Elevate feet on bench             • Difference between dips for     • Keep bench incline below
                                      chest and triceps is ‘focus’      30° to avoid using
• Use push up bars or                                                   shoulders
  dumbbells to allow deep           • For chest, let body lean
  stretch at bottom                   forward and bring feet up       • Hold dumbbells at
                                      behind you with legs bent         shoulders like holding
• Keep body straight                                                    suspenders
  throughout movement               • Lower until elbows at 90°
                                                                      • Raise quickly, moving
• Have a partner assist by          • Keep focus on chest and           elbows back and up,
  pushing down on shoulders           explode up                        twisting dumbbell until
  if able to exceed target reps                                         palms facing toward feet
                                    • DON’T lock elbows at top
                                    • Add weight if able to           • DON’T lock out arms at top
                                      exceed target reps

                                      Smith/Dumbbell Press




                                                                                                       chest
     Dumbbell Press                                                      Incline Bench Press
                                            To Neck
• Hold dumbbells at                 • ALWAYS use Smith                • Keep bench incline below
  shoulders like holding              machine or dumbbells for          30° to avoid using
  suspenders                          safety…NEVER use a                shoulders
                                      straight bench press!!!
• Raise quickly, moving                                               • Lower bar down high on
  elbows back and up,               • With shoulder-width               chest
  twisting dumbbell until             position, lower bar or
  palms facing toward feet            dumbbells to neck               • Raise bar keeping elbows
                                                                        out
• DON’T lock out arms at top        • Keep elbows pointing out
                                      and raise quickly               • DON’T lock out arms at top

                                    • DON’T lock out arms at top


       Bench Press                    Incline Dumbbell Flye                 Dumbbell Flye

• Keep hands slightly wider         • Keep bench incline below        • Keep arms slightly bent
  than shoulder width                 30°
                                                                      • Lower weight slightly below
• Lower bar to just above           • Keep arms slightly bent           shoulder height
  nipple line
                                    • Lower weight slightly below     • Keep chest tight throughout
• Never bounce weight off             shoulder height                   entire movement
  chest
                                    • Keep chest tight throughout     • Focus on squeezing pecs
• DON’T lock out arms at top          entire movement                   together at top of
                                                                        movement
                                    • Focus on squeezing pecs
                                      together at top of
                                      movement

                                      Dumbbell Front Lateral           Low Cross Cable Raise
    Dumbbell Pullover
                                        Raise (Palms Up)                    (Palms Up)
• Start with dumbbell held          • Stand holding dumbbells         • Grab handles of low pulleys
  vertical over chest with both       with palms facing forward         with both hands
  hands                               and arms at sides
                                                                      • Keep arms straight and
• Keep arms rigid with              • Keep arms straight and raise      raise both hands to
  elbows at 45°                       both hands to shoulder level,     shoulder level, palms facing
                                      palms facing ceiling              ceiling and nearly touching
• Lower to good stretch of                                              each other
  chest and ribcage                 • Squeeze chest at top
                                                                      • Squeeze chest at top
• Squeeze chest while raising
  weight back to start


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A Word From The “Muscle Nerd”…
           “Oh yeah…I thought I would slip in a copy of the Optimum
           Anabolics 20-Minute High-Intensity Interval Training (HIIT)
           Workout as well just to REALLY turn up the thermostat of your FAT
           BURNING furnace on those ‘off days’.

           And don’t be afraid be creative with the exercises you train with.
           (Refer to page 60 in the Optimum Anabolics Program Manual for
           some alternatives.) Just make sure you’re working out at the proper
           INTENSITY LEVELS to reap the full rewards.”


                    OPTIMUM ANABOLICS HIIT WORKOUT
  Workout                                                              Intensity
                            Exercise                      Time
   Phase                                                                Level *
  Warmup                   Bike                       5 minutes            1
                           Jump Rope                  3 minutes            2
                           Treadmill                  5 minutes            2
                           Wind Sprint * *           30 seconds            3
  Workout                  Bike                       3 minutes            2
                           Rowing Machine             4 minutes            2
                           Jump Rope                  3 minutes            2
                           Wind Sprint               30 seconds            3
 Cool Down                 Bike                       5 minutes            1
* Intensity Levels: 1 – Breathing rhythmically, but able to carry on a full
                         conversation
                    2 – Breathing deeply but able to carry on a broken
                         conversation
                    3 – “Winded”! Work hard enough to feel a burn in your
                         muscles and have to catch your breath but avoid
                         extreme or painful exertion

* * Wind Sprints:    For some, this may mean an all-out “balls-to-the-wall” sprint;
                     for others it may only be a simple light jog. Doesn’t matter!
                     As long as you FEEL winded, you’ve done your job.


                     A Word From The “Muscle Nerd”…

           “OK…enough TALK already! It’s time to see what you’re REALLY
           made of!
                                       ON TO DAY 1…”



     WWW. GROW – MUSCLE – NOW .COM
                          © 2004 CQC International, LLC
Day 1 / Week 1          Tip of the Day: Be sure to feed your body
                     Workout:  Progressive Load    every few hours to keep your metabolism
                     Diet:          High Protein   burning fat and providing a steady supply of
                     Bodypart:        Shoulders    protein for muscle repair and growth.
                                                                          Reps           Rest
                              Exercise             Set Weight
                                                                     Target Actual      Periods

             Table
                                                    1                  12
Superset 1




               1                                    2                  10
                                                    3                   8
                                                    1                  12




                                                                                                                    2 minutes between supersets
             Table




                                                                                       1 minute between exercises
               3                                    2                  10
                                                    3                   8
             Table
                                                    1                  12
Superset 2




               2                                    2                  10
                                                    3                   8
             Table
                                                    1                  12
               4                                    2                  10
                                                    3                   8
             Table
                                                    1                  12
Superset 3




               2                                    2                  10
                                                    3                   8
             Table
                                                    1                  12
               3                                    2                  10
                                                    3                   8

Notes:




             WWW. GROW – MUSCLE – NOW .COM
                               © 2004 CQC International, LLC
Day 2 / Week 1          Tip of the Day: Take a picture of yourself in
                     Workout:  Progressive Load    either a bathing suit or workout clothes. It’s
                     Diet:          High Protein   great to see where you started from and can
                     Bodypart:        Arms / Abs   be a great motivator for pushing on.
                                                                            Reps           Rest
                              Exercise             Set Weight
                                                                     Target Actual Periods
             Table
                                                    1                  12
Superset 1




               5                                    2                  10
                                                    3                   8
                                                    1                  12




                                                                                                                      2 minutes between supersets
             Table




                                                                                         1 minute between exercises
               6                                    2                  10
                                                    3                   8
             Table
                                                    1                  12
Superset 2




               7                                    2                  10
                                                    3                   8
             Table
                                                    1                  12
               8                                    2                  10
                                                    3                   8
             Table
                                                    1                  12
Superset 3




               9                                    2                  10
                                                    3                   8
             Table
                                                    1                  12
              10                                    2                  10
                                                    3                   8

Notes:




             WWW. GROW – MUSCLE – NOW .COM
                               © 2004 CQC International, LLC
Day 3 / Week 1          Tip of the Day: If you ever want to get BIG,
                     Workout:  Progressive Load    you MUST learn to squat and deadlift. Your
                     Diet:          High Protein   entire body will benefit. Start slow, learn the
                     Bodypart:             Legs    proper mechanics and get ready to grow!
                                                                            Reps            Rest
                              Exercise             Set Weight
                                                                      Target Actual Periods
             Table
                                                    1                  12
Superset 1




              11                                    2                  10
                                                    3                   8
                                                    1                  12




                                                                                                                       2 minutes between supersets
             Table




                                                                                          1 minute between exercises
              12                                    2                  10
                                                    3                   8
             Table
                                                    1                  12
Superset 2




              13                                    2                  10
                                                    3                   8
             Table
                                                    1                  12
              14                                    2                  10
                                                    3                   8
             Table
                                                    1                  12
Superset 3




              13                                    2                  10
                                                    3                   8
             Table
                                                    1                  12
              14                                    2                  10
                                                    3                   8

Notes:




             WWW. GROW – MUSCLE – NOW .COM
                               © 2004 CQC International, LLC
Day 4 / Week 1          Tip of the Day: Declare your goal publicly!
                     Workout:  Progressive Load    Telling a friend or family member of your
                     Diet:          High Protein   desire to get big will keep the pressure on
                     Bodypart:             Back    and the motivation high to make it happen.
                                                                            Reps           Rest
                              Exercise             Set Weight
                                                                      Target Actual Periods
             Table
                                                    1                 12
Superset 1




              15                                    2                 10
                                                    3                  8
                                                    1                 12




                                                                                                                    2 minutes between supersets
             Table




                                                                                       1 minute between exercises
              16                                    2                 10
                                                    3                  8
             Table
                                                    1                 12
Superset 2




              15                                    2                 10
                                                    3                  8
             Table
                                                    1                 12
              16                                    2                 10
                                                    3                  8
             Table
                                                    1                 12
Superset 3




              15                                    2                 10
                                                    3                  8
             Table
                                                    1                 12
              16                                    2                 10
                                                    3                  8

Notes:




             WWW. GROW – MUSCLE – NOW .COM
                               © 2004 CQC International, LLC
Day 5 / Week 1          Tip of the Day: Use a spotter for safety
                     Workout:  Progressive Load    reasons (anyone standing around will be
                     Diet:          High Protein   happy to help) but DON’T use them to force
                     Bodypart:        Chest/Abs    out more reps beyond muscular exhaustion.
                                                                        Reps             Rest
                              Exercise             Set Weight
                                                                    Target Actual Periods
             Table
                                                    1                12
Superset 1




              17                                    2                10
                                                    3                 8
                                                    1                12




                                                                                                                  2 minutes between supersets
             Table




                                                                                     1 minute between exercises
              18                                    2                10
                                                    3                 8
             Table
                                                    1                12
Superset 2




              17                                    2                10
                                                    3                 8
             Table
                                                    1                12
              18                                    2                10
                                                    3                 8
             Table
                                                    1                12
Superset 3




               9                                    2                10
                                                    3                 8
             Table
                                                    1                12
              10                                    2                10
                                                    3                 8

Notes:




             WWW. GROW – MUSCLE – NOW .COM
                               © 2004 CQC International, LLC
Day 1 / Week 2          Tip of the Day: Take the time to stretch
                     Workout:  Progressive Load    during your rest periods. Muscle only
                     Diet:          High Protein   stretches effectively when warmed up and it
                     Bodypart:        Shoulders    will help speed up recovery.
                                                                           Reps          Rest
                              Exercise             Set Weight
                                                                     Target Actual Periods
                                                    1                12
             Table                                  2                10
               1
Superset 1




                                                    3                 8
                                                    4                 8
                                                    1                12
             Table                                  2                10




                                                                                                                   90 seconds between supersets
               3                                    3                 8




                                                                                      1 minute between exercises
                                                    4                 8
                                                    1                12
             Table                                  2                10
               2
Superset 2




                                                    3                 8
                                                    4                 8
                                                    1                12
             Table                                  2                10
               4                                    3                 8
                                                    4                 8
                                                    1                12
             Table                                  2                10
               2
Superset 3




                                                    3                 8
                                                    4                 8
                                                    1                12
             Table                                  2                10
               3                                    3                 8
                                                    4                 8

Notes:




             WWW. GROW – MUSCLE – NOW .COM
                               © 2004 CQC International, LLC
Day 2 / Week 2          Tip of the Day: When doing curls, never let
                     Workout:  Progressive Load    your arms move forward during the exercise.
                     Diet:          High Protein   Hold your elbows against your sides for the
                     Bodypart:        Arms / Abs   entire movement.
                                                                        Reps             Rest
                              Exercise             Set Weight
                                                                    Target Actual Periods
                                                    1                12
             Table                                  2                10
               5
Superset 1




                                                    3                 8
                                                    4                 8
                                                    1                12
             Table                                  2                10




                                                                                                                   90 seconds between supersets
               6                                    3                 8




                                                                                      1 minute between exercises
                                                    4                 8
                                                    1                12
             Table                                  2                10
               7
Superset 2




                                                    3                 8
                                                    4                 8
                                                    1                12
             Table                                  2                10
               8                                    3                 8
                                                    4                 8
                                                    1                12
             Table                                  2                10
               9
Superset 3




                                                    3                 8
                                                    4                 8
                                                    1                12
             Table                                  2                10
              10                                    3                 8
                                                    4                 8

Notes:




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                               © 2004 CQC International, LLC
Day 3 / Week 2          Tip of the Day: Go light on your squats and
                     Workout:  Progressive Load    deadlifts during the first few weeks. Form in
                     Diet:          High Protein   these movements MUST be PERFECT if you
                     Bodypart:             Legs    want to avoid injury and get the most gains.
                                                                            Reps          Rest
                              Exercise              Set Weight
                                                                      Target Actual Periods
                                                    1                 12
             Table                                  2                 10
              11
Superset 1




                                                    3                  8
                                                    4                  8
                                                    1                 12
             Table                                  2                 10




                                                                                                                    90 seconds between supersets
              12                                    3                  8




                                                                                       1 minute between exercises
                                                    4                  8
                                                    1                 12
             Table                                  2                 10
              13
Superset 2




                                                    3                  8
                                                    4                  8
                                                    1                 12
             Table                                  2                 10
              14                                    3                  8
                                                    4                  8
                                                    1                 12
             Table                                  2                 10
              13
Superset 3




                                                    3                  8
                                                    4                  8
                                                    1                 12
             Table                                  2                 10
              14                                    3                  8
                                                    4                  8

Notes:




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Day 4 / Week 2          Tip of the Day: When doing chin ups, don’t
                     Workout:  Progressive Load    think about pulling yourself up. Instead,
                     Diet:          High Protein   imagine pulling your elbows down to make
                     Bodypart:             Back    the movement easier.
                                                                          Reps            Rest
                              Exercise              Set Weight
                                                                     Target Actual Periods
                                                    1                12
             Table                                  2                10
              15
Superset 1




                                                    3                 8
                                                    4                 8
                                                    1                12
             Table                                  2                10




                                                                                                                   90 seconds between supersets
              16                                    3                 8




                                                                                      1 minute between exercises
                                                    4                 8
                                                    1                12
             Table                                  2                10
              15
Superset 2




                                                    3                 8
                                                    4                 8
                                                    1                12
             Table                                  2                10
              16                                    3                 8
                                                    4                 8
                                                    1                12
             Table                                  2                10
              15
Superset 3




                                                    3                 8
                                                    4                 8
                                                    1                12
             Table                                  2                10
              16                                    3                 8
                                                    4                 8

Notes:




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                               © 2004 CQC International, LLC
Day 5 / Week 2          Tip of the Day: When performing presses,
                     Workout:  Progressive Load    DON’T arch your back! Plant your feet flat
                     Diet:          High Protein   on the ground and concentrate on keeping
                     Bodypart:        Chest/Abs    your upper body still during the lift
                                                                           Reps          Rest
                              Exercise             Set Weight
                                                                   Target Actual Periods
                                                    1                12
             Table                                  2                10
              17
Superset 1




                                                    3                 8
                                                    4                 8
                                                    1                12
             Table                                  2                10




                                                                                                                  90 seconds between supersets
              18                                    3                 8




                                                                                     1 minute between exercises
                                                    4                 8
                                                    1                12
             Table                                  2                10
              17
Superset 2




                                                    3                 8
                                                    4                 8
                                                    1                12
             Table                                  2                10
              18                                    3                 8
                                                    4                 8
                                                    1                12
             Table                                  2                10
               9
Superset 3




                                                    3                 8
                                                    4                 8
                                                    1                12
             Table                                  2                10
              10                                    3                 8
                                                    4                 8

Notes:




             WWW. GROW – MUSCLE – NOW .COM
                               © 2004 CQC International, LLC
Day 1 / Week 3          Tip of the Day: Count your repetitions
                     Workout:  Progressive Load    backward. You’ll be thinking of how many
                     Diet:          High Protein   reps you have left instead of how many
                     Bodypart:        Shoulders    you’ve done, helping you push to the end.
                                                                           Reps          Rest
                              Exercise             Set Weight
                                                                    Target Actual Periods
                                                    1                12
             Table
                                                    2                10
               1                                    3                 8
Superset 1




                                                    4                 8
                                                    5                15
                                                    1                12
             Table
                                                    2                10
               3                                    3                 8
                                                    4                 8
                                                    5                15




                                                                                     30 seconds between exercises
                                                                                                                    1 minute between supersets
                                                    1                12
             Table
                                                    2                10
               2                                    3                 8
Superset 2




                                                    4                 8
                                                    5                15
                                                    1                12
             Table
                                                    2                10
               4                                    3                 8
                                                    4                 8
                                                    5                15
                                                    1                12
             Table
                                                    2                10
               2                                    3                 8
Superset 3




                                                    4                 8
                                                    5                15
                                                    1                12
             Table
                                                    2                10
               3                                    3                 8
                                                    4                 8
                                                    5                15

Notes:




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Day 2 / Week 3          Tip of the Day: Yes, Week 3 is tough! But
                     Workout:  Progressive Load    relief is just ahead in weeks 4 - 6. Longer
                     Diet:          High Protein   rest periods and some SERIOUS growth!
                     Bodypart:        Arms / Abs   Push hard!
                                                                            Reps           Rest
                              Exercise             Set Weight
                                                                      Target Actual Periods
                                                    1                 12
             Table
                                                    2                 10
               5                                    3                  8
Superset 1




                                                    4                  8
                                                    5                 15
                                                    1                 12
             Table
                                                    2                 10
               6                                    3                  8
                                                    4                  8
                                                    5                 15




                                                                                       30 seconds between exercises
                                                                                                                      1 minute between supersets
                                                    1                 12
             Table
                                                    2                 10
               7                                    3                  8
Superset 2




                                                    4                  8
                                                    5                 15
                                                    1                 12
             Table
                                                    2                 10
               8                                    3                  8
                                                    4                  8
                                                    5                 15
                                                    1                 12
             Table
                                                    2                 10
               9                                    3                  8
Superset 3




                                                    4                  8
                                                    5                 15
                                                    1                 12
             Table
                                                    2                 10
              10                                    3                  8
                                                    4                  8
                                                    5                 15

Notes:




             WWW. GROW – MUSCLE – NOW .COM
                               © 2004 CQC International, LLC
Day 3 / Week 3          Tip of the Day: When performing squats,
                     Workout:  Progressive Load    keep the bar off the back of your neck to
                     Diet:          High Protein   avoid compressing the spine, causing injury.
                     Bodypart:             Legs    Always rest it on the back of the shoulders.
                                                                           Reps           Rest
                              Exercise             Set Weight
                                                                      Target Actual Periods
                                                    1                 12
             Table
                                                    2                 10
              11                                    3                  8
Superset 1




                                                    4                  8
                                                    5                 15
                                                    1                 12
             Table
                                                    2                 10
              12                                    3                  8
                                                    4                  8
                                                    5                 15




                                                                                       30 seconds between exercises
                                                                                                                      1 minute between supersets
                                                    1                 12
             Table
                                                    2                 10
              13                                    3                  8
Superset 2




                                                    4                  8
                                                    5                 15
                                                    1                 12
             Table
                                                    2                 10
              14                                    3                  8
                                                    4                  8
                                                    5                 15
                                                    1                 12
             Table
                                                    2                 10
              13                                    3                  8
Superset 3




                                                    4                  8
                                                    5                 15
                                                    1                 12
             Table
                                                    2                 10
              14                                    3                  8
                                                    4                  8
                                                    5                 15

Notes:




             WWW. GROW – MUSCLE – NOW .COM
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Day 4 / Week 3          Tip of the Day: When performing pull
                     Workout:  Progressive Load    downs, begin the movement by first pulling
                     Diet:          High Protein   shoulders down while arms are still stretched
                     Bodypart:             Back    out. Then pull the weight down toward body.
                                                                          Reps            Rest
                              Exercise             Set Weight
                                                                     Target Actual Periods
                                                    1                 12
             Table
                                                    2                 10
              15                                    3                  8
Superset 1




                                                    4                  8
                                                    5                 15
                                                    1                 12
             Table
                                                    2                 10
              16                                    3                  8
                                                    4                  8
                                                    5                 15




                                                                                        30 seconds between exercises
                                                                                                                       1 minute between supersets
                                                    1                 12
             Table
                                                    2                 10
              15                                    3                  8
Superset 2




                                                    4                  8
                                                    5                 15
                                                    1                 12
             Table
                                                    2                 10
              16                                    3                  8
                                                    4                  8
                                                    5                 15
                                                    1                 12
             Table
                                                    2                 10
              15                                    3                  8
Superset 3




                                                    4                  8
                                                    5                 15
                                                    1                 12
             Table
                                                    2                 10
              16                                    3                  8
                                                    4                  8
                                                    5                 15

Notes:




             WWW. GROW – MUSCLE – NOW .COM
                               © 2004 CQC International, LLC
Jeff Anderson-Optimum Anabolics
Jeff Anderson-Optimum Anabolics
Jeff Anderson-Optimum Anabolics
Jeff Anderson-Optimum Anabolics
Jeff Anderson-Optimum Anabolics
Jeff Anderson-Optimum Anabolics
Jeff Anderson-Optimum Anabolics
Jeff Anderson-Optimum Anabolics
Jeff Anderson-Optimum Anabolics
Jeff Anderson-Optimum Anabolics
Jeff Anderson-Optimum Anabolics
Jeff Anderson-Optimum Anabolics
Jeff Anderson-Optimum Anabolics
Jeff Anderson-Optimum Anabolics
Jeff Anderson-Optimum Anabolics
Jeff Anderson-Optimum Anabolics
Jeff Anderson-Optimum Anabolics
Jeff Anderson-Optimum Anabolics
Jeff Anderson-Optimum Anabolics
Jeff Anderson-Optimum Anabolics
Jeff Anderson-Optimum Anabolics
Jeff Anderson-Optimum Anabolics
Jeff Anderson-Optimum Anabolics
Jeff Anderson-Optimum Anabolics
Jeff Anderson-Optimum Anabolics
Jeff Anderson-Optimum Anabolics
Jeff Anderson-Optimum Anabolics
Jeff Anderson-Optimum Anabolics
Jeff Anderson-Optimum Anabolics
Jeff Anderson-Optimum Anabolics
Jeff Anderson-Optimum Anabolics
Jeff Anderson-Optimum Anabolics
Jeff Anderson-Optimum Anabolics
Jeff Anderson-Optimum Anabolics
Jeff Anderson-Optimum Anabolics
Jeff Anderson-Optimum Anabolics
Jeff Anderson-Optimum Anabolics
Jeff Anderson-Optimum Anabolics
Jeff Anderson-Optimum Anabolics
Jeff Anderson-Optimum Anabolics
Jeff Anderson-Optimum Anabolics
Jeff Anderson-Optimum Anabolics
Jeff Anderson-Optimum Anabolics
Jeff Anderson-Optimum Anabolics
Jeff Anderson-Optimum Anabolics
Jeff Anderson-Optimum Anabolics
Jeff Anderson-Optimum Anabolics
Jeff Anderson-Optimum Anabolics
Jeff Anderson-Optimum Anabolics
Jeff Anderson-Optimum Anabolics
Jeff Anderson-Optimum Anabolics
Jeff Anderson-Optimum Anabolics
Jeff Anderson-Optimum Anabolics
Jeff Anderson-Optimum Anabolics
Jeff Anderson-Optimum Anabolics
Jeff Anderson-Optimum Anabolics
Jeff Anderson-Optimum Anabolics
Jeff Anderson-Optimum Anabolics
Jeff Anderson-Optimum Anabolics
Jeff Anderson-Optimum Anabolics
Jeff Anderson-Optimum Anabolics
Jeff Anderson-Optimum Anabolics
Jeff Anderson-Optimum Anabolics
Jeff Anderson-Optimum Anabolics
Jeff Anderson-Optimum Anabolics
Jeff Anderson-Optimum Anabolics
Jeff Anderson-Optimum Anabolics
Jeff Anderson-Optimum Anabolics
Jeff Anderson-Optimum Anabolics
Jeff Anderson-Optimum Anabolics
Jeff Anderson-Optimum Anabolics
Jeff Anderson-Optimum Anabolics
Jeff Anderson-Optimum Anabolics
Jeff Anderson-Optimum Anabolics
Jeff Anderson-Optimum Anabolics
Jeff Anderson-Optimum Anabolics

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Jeff Anderson-Optimum Anabolics

  • 2. Notice The information presented is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. This publication is presented for information purposes only. Neither grow- muscle-now.com nor CQC International, LLC assume any liability for the information contained herein. The Information contained herein reflects only the opinion of the author and is in no way to be considered required practice. Specific medical advice should be obtained from a licensed legal health practitioner. Consult your physician before you begin any diet, exercise, or training program. The contents of this publication are fully protected by copyright law. Any other posting or distribution without written consent from the author will be a violation of copyright law and violators will be prosecuted. WWW. GROW – MUSCLE – NOW .COM © 2004 CQC International, LLC
  • 3. Introduction Well, here we are again. Hopefully you’ve completely reviewed the entire OPTIMUM ANABOLICS PROGRAM and you’re ready to dig your heels in and start putting on some MAJOR MUSCLE! If you’ve already read the entire manual and understand how ALL of the 8 ANABOLIC FACTORS and HYPER-ADAPTIVE CYCLING are combined to drive your body’s super-growth hormones through the roof, then you’re at the RIGHT PLACE! But if you’ve decided to ‘skip ahead’ to this BONUS PROGRAM, in hopes you were going to find a ‘magic’ exercise routine, then you just fell into the same TRAP that most other bodybuilders fall into…thinking that muscle is made SOLELY from the work you do in the GYM! SORRY TO DISAPPOINT YOU! While the workout I’ve provided in this bonus program will give you EXACTLY the right stimuli for targeting your muscles for growth, AND allow you to choose the MOST EFFECTIVE exercises custom-tailored to your needs and wants, AND provide you with a STEP-BY-STEP plan for getting the most from the OPTIMUM ANABOLICS PROGRAM, it’s going to take far more than the best workout in the world to move you toward your goal of packing on slabs of ROCK HARD MUSCLE! If you haven’t read every word of the previous material, then you need to cart your ass right on back to PAGE 1 of the OPTIMUM ANABOLICS PROGRAM and dig in! A Word From The “Muscle Nerd”… “Don’t take this lightly guys. Most likely, you’ve purchased this manual because you were frustrated with the LACK of results from your current training program. You’ll be frustrated with THIS ONE as well if you don’t FIRST learn how all of the growth factors are combined into one complete ASS- KICKING program!” WWW. GROW – MUSCLE – NOW .COM © 2004 CQC International, LLC
  • 4. For the rest of you… LET’S GET STARTED! As I discussed in the OPTIMUM ANABOLICS PROGRAM, most bodybuilders are currently trying to grunt their way out of the undertow of CHRONIC OVERTRAINING patterns. If you’re currently one of these people, starting the workout portion of this program will just put you DEEPER into the dreaded CATABOLIC ZONE! As I directed you earlier, If you’ve already been busting your ass in the gym for over 2 months, training 3-4 days or more per week… TAKE A WEEK OFF! You need to give your body a good break before you can effectively program your body for growth using the first 3-week PROGRESSIVE LOAD PHASE! If you’re relatively NEW to bodybuilding, or it’s been a WHILE since you’ve been in the gym, it’s time to simply introduce your body to the elevated stress loads it’ll be handling. A Word From The “Muscle Nerd”… “If you think you can just jump right into the workout program from a ‘cold start’ you’ll only be setting yourself up for a potential MAJOR INJURY! Your body needs a little time to effectively prepare your muscles, joints and ligaments for the heavier stuff that’s coming up.” Now just a couple of thoughts to get you on the right track… WWW. GROW – MUSCLE – NOW .COM © 2004 CQC International, LLC
  • 5. Whether you’re beginning with the pre-program workout or, if you’re more experienced, going right to the OPTIMUM ANABOLIICS WORKOUT, do NOT be tempted to do MORE than the prescribed number of SETS, REPETITIONS, or EXERCISES during ANY of the workout phases! Each day’s workload is SPECIFICALLY DESIGNED to support the HYPER- ADAPTATION process. If you’re in your PROGRESSIVE LOAD PHASE and don’t feel like you got enough of a workout from the 3 sets that were prescribed, DON’T decide to do ANOTHER SET! Remember that you’re actually PROGRAMMING your body to expect CONTINUED increases in workloads in order to force a HYPER-ADAPTIVE response. Likewise, if you’re into your HYPER-ADAPTIVE CYCLE and going 2 - 3 REPS SHORT of failure seems a little ‘odd’ to you, DON’T take it upon yourself to decide that MUSCULAR EXHAUSTION is the ONLY way to go and knock out that extra rep! Bottom line? You’ll fall FAR SHORT of your goals if you STRAY from the master plan…TRUST ME! On the following pages you’ll find 4 TOOLS to get you on your way… 1. Another peek at a 24-week example of the OPTIMUM ANABOLICS PROGRAM’S HYPER-ADAPTIVE CYCLING process; 2. A CHECKLIST for getting started; 3. An INSTRUCTIONAL GUIDE for using this workout log; and 4. The OPTIMUM ANABOLICS EXERCISE TABLES, FORM NOTES, and WORKOUT LOG WWW. GROW – MUSCLE – NOW .COM © 2004 CQC International, LLC
  • 6. = Workout Stress Load LEGEND Hyper-Adaptive Cycling Overview = Protein Levels (24-Week Sample) Week 10 Week 11 Week 12 Week 13 Week 14 Week 15 Week 16 Week 17 Week 18 Week 19 Week 20 Week 21 Week 22 Week 23 Week 24 Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Progressive Hyper-Adaptive Progressive Hyper-Adaptive Progressive Hyper-Adaptive Progressive Hyper-Adaptive Load Cycle Load Cycle Load Cycle Load Cycle (Workout) (Workout) (Workout) (Workout) (Workout) (Workout) (Workout) (Workout) High Protein High Protein Low Protein Hyper-Adaptive High Protein Low Protein Hyper-Adaptive High Protein Diet Diet Diet Cycle Diet Diet Diet Cycle Diet Diet WWW. GROW – MUSCLE – NOW .COM © 2004 CQC International, LLC
  • 7. OPTIMUM ANABOLICS PROGRAM CHECKLIST Have read and understand complete OPTIMUM ANABOLICS ebook 3-ring binder for Daily Workout Log Sheets Equipment Check Sports watch for timing rest periods and workout length The Optimum Anabolics Workout Exercise Tables and Daily Workout Log Sheets printed out and inserted in 3-ring binder If you’ve been following an intense exercise regimen for over 2 months, take a week off in order to be fully prepared for the first PROGRESSIVE LOAD phase. Physical Preparation If you’re new to bodybuilding or if it’s been longer than 6 WEEKS since you’ve worked out, take the next 2 weeks and complete the following 5-day/week PRE-PROGRAM WORKOUT to get your muscles primed for the first PROGRESSIVE LOAD phase… 2-Week Pre-Program Workout • Complete Days 1 – 5 in Week 1 and Days 6 – 10 in Week 2 • Perform 4 sets of 12 reps for each exercise • Rest 1 minute between exercises and 2 minutes between supersets • Don’t worry about lifting heavy or going to muscular exhaustion. It’s MUCH more important to focus on super strict form and prepare your body for the work ahead. Day 1 Day 2 Day 3 Day 4 Day 5 Shoulders Arms/Abs Legs Back Chest/Abs (1 superset) (2 supersets) (1 superset) (1 superset) (2 supersets) 1 exercise from 1 exercise from 1 exercise from 1 exercise from 1 exercise from Table 1 with 1 Table 5 with 1 Table 11 with 1 Table 15 with 1 Table 17 with 1 exercise from exercise from exercise from exercise from exercise from Table 3 Table 6 Table 12 Table 16 Table 18 then… then… 1 exercise from 1 exercise from Table 9 with 1 Table 9 with 1 exercise from exercise from Table 10 Table 10 Day 6 Day 7 Day 8 Day 9 Day 10 Shoulders Arms/Abs Legs Back Chest/Abs (1 superset) (2 supersets) (1 superset) (1 superset) (2 supersets) 1 exercise from 1 exercise from 1 exercise from 1 exercise from 1 exercise from Table 2 with Table 7 with Table 13 with Table 15 with Table 17 with 1 exercise from 1 exercise from 1 exercise from 1 exercise from 1 exercise from Table 4 Table 8 Table 14 Table 16 Table 18 then… then… 1 exercise from 1 exercise from Table 9 with Table 9 with 1 exercise from 1 exercise from Table 10 Table 10 WWW. GROW – MUSCLE – NOW .COM © 2004 CQC International, LLC
  • 8. Using the optimum anabolics program workout log Tip of the Day Great ideas and Daily workout info reminders to help Tells what day/week/ you get the most phase of workout and from the OPTIMUM diet you’re in as well ANABOLICS as which bodypart is Day 1 / Week 1 Tip of the Day: Remember that FORM is MUCH PROGRAM. being targeted. Workout: Progressive Loa more important than the weight you’re lifting. Don’t be Diet: High Protei afraid to drop the amount you normally lift in order to Bodypart: Shoulder ensure proper technique! Reps Rest Exercise Table Exercise Set Weight Target Actual Periods Refer to the Exercise Front Lateral Raise 1 25 12 11 Weight Tables provided at the Table 2 25 10 10 Choose a weight 1 beginning of the which will allow you Superset 1 3 20 8 9 workout log and to perform the Arnold Press 1 40 12 14 choose only 1 Table target number of exercise for the 3 2 45 10 10 repetitions using prescribed sets; Write 3 45 8 8 strict form and full the chosen exercise in Rear Cable Lateral range of motion. 2 minutes between supersets 1 30 12 12 1 minute between exercises R i the ‘Exercise’ column Table 2 2 30 10 10 to the right. Superset 2 3 30 8 7 Cross Cable Raise 1 20 12 14 Table 4 2 30 10 9 3 20 8 7 Dumbbell Shrugs 1 45 12 12 Table 2 2 45 10 10 Superset 3 3 45 8 8 Barbell Military Press 1 95 12 13 Table 3 2 95 10 10 3 95 8 8 Notes: Rest Periods Notes Target/Actual Reps Dictates the Just some extra space Target is what you’re amount of rest to to jot down any aiming for; Actual is take in between revelations during where you record the each exercise and your workout. (e.g. - number of reps you between each exercise form were capable of lifting superset (Keep considerations, notes with the weight you your sports watch for next workout; that chose. This will help handy!); Changes cute blonde’s you adjust the weight each week to vary number…) you use to meet your program stress target reps. loads. WWW. GROW – MUSCLE – NOW .COM © 2004 CQC International, LLC
  • 9. A Word From The “Muscle Nerd”… “Ok, let’s get into the nuts and bolts of your program... This next page is the beginning of your workout log. Use the TABLES provided to choose ONE EXERCISE to slip into each workout based upon the TABLE NUMBER listed next to each set in your daily workout log. Then follow the prescribed REST PERIODS in between each exercise and between each superset. The following example will help you understand how to interpret each day’s program… Need and example? Let’s see…referring to the first superset for DAY 1/WEEK 1, this is what it would look like if you chose the FRONT DUMBBELL RAISE and the ARNOLD PRESS from the tables you had to choose from. Follow along… Front Dumbbell Raise…12 reps then rest 1 minute Arnold Press…12 reps then rest 2 minutes Front Dumbbell Raise…10 reps then rest 1 minute Arnold Press…10 reps then rest 2 minutes Front Dumbbell Raise…8 reps then rest 1 minute Arnold Press…8 reps then rest 2 minutes Then it’s on to Superset 2 with the same rest cycle using new exercises from the tables noted. Just follow the tables STEP-BY- STEP and you CAN’T go wrong! Well, the rest is up to you! Work HARD, stay COMMITTED, and enjoy your NEW BODY!” WWW. GROW – MUSCLE – NOW .COM © 2004 CQC International, LLC
  • 10. Table 1 Table 2 Front Dumbbell Lateral Raise Rear Dumbbell Lateral Raise Lying Cable Pullover Rear Cable Lateral Raise Internal Dumbbell Rotation Dip Bar Shrug Dumbbell Shrug Table 3 Table 4 Arnold Press Side Dumbbell Lateral Raise Twisting Dumbbell Military Press Cross Cable Lateral Raise Exercise Tables Barbell Military Press Table 5 Table 6 Dumbbell Concentration Curl Twisting Dumbbell Kickback Dumbbell Preacher Curl Overhead Cable Extension Reverse-Grip Dumbbell Curl Cable Press-Down Reverse-Grip Barbell Curl Reverse-Grip Cable Press-Down Table 7 Table 8 Assisted Close-Grip Chin Up Weighted Dips Twisting Dumbbell Curl Weighted Close-Grip Push Up Barbell/EZ-Bar Curl Close-Grip Bench Press Hammer Curl Lying Dumbbell French Press Table 9 Table 10 Exer-Ball Dumbbell Crunch Full Rotation Knee Raise Bent Leg Crunch Hanging Knee Raise Twisting Crunch Hanging Leg Raise Superman Lying Leg Raise Table 11 Table 12 Forward Dumbbell Lunge Backward Dumbbell Lunge Leg Extension Seated Leg Curl Lying Leg Curl Table 13 Table 14 Standing Calf Negatives Barbell Squat Donkey Calf Negatives Deadlift Seated Calf Negatives WWW. GROW – MUSCLE – NOW .COM © 2004 CQC International, LLC
  • 11. Table 15 Table 16 Hanging Row Assisted Wide-Arm Chin Up Twisting Dumbbell Row Wide-Arm Lat Pull Down Jockey Row Assisted Chin Up Wide-Arm Cable Row Close-Grip Lat Pull Down Close-Grip Cable Row High Pull Straight-Arm Pull Down Reverse Back Extension Exercise Tables Table 17 Table 18 Incline Dumbbell Flye Weighted Incline Push Up Dumbbell Flye Weighted Dips Dumbbell Pullover Incline Dumbbell Press Dumbbell Front Lateral Raise Dumbbell Press (Palms Up) Smith/Dumbbell Press To Neck Low Cross Cable Raise Incline Bench Press (Palms Up) Bench Press WWW. GROW – MUSCLE – NOW .COM © 2004 CQC International, LLC
  • 12. Form notes Twisting Dumbbell Arnold Press Barbell Military Press Military Press • Variation of dumbbell press • Start with palms facing • Hands slightly wider than that hits all 3 deltoid heads each other for better range shoulder width • Start with palms facing you of motion • Keep head straight and rotate as you press up, • Finish at top with palms • NEVER go BEHIND neck! finishing with palms facing facing front out • DON’T lock out arms at top • DON’T lock out arms at top • DON’T lock out arms at top • Reverse rotation to starting Shoulders position Side Dumbbell Lateral Dip Bar Shrug Dumbbell Shrug Raise • Support yourself on a dip • Hold dumbbells at your • Keep arms slightly bent bar with arms almost fully side slightly in front of body extended, elbows only • Raise arms rapidly to slightly bent • Keep head straight while shoulder level shrugging shoulders up • “Press” your body up while • DON’T allow wrists to travel arms remain in place • Rotate shoulders back and above elbows down to start; change • Pause, then lower to start direction half way thru reps Cross Cable Lateral Front Dumbbell Lateral Lying Cable Pullover Raise Raise • Grab low cables opposite to • Hold dumbbells at side • Lie on ground with feet the working arm toward low cable pulley • Raise straight arm rapidly • Keep arms slightly bent to just above shoulder level • Using rope attachment, raise straight arms rapidly • Raise arms rapidly to • Palms should be turned over head shoulder level slightly UP at top position • DON’T allow wrists to travel above elbows Rear Dumbbell Lateral Internal Dumbbell Rear Cable Lateral Raise Raise Rotation • Kneel on floor supported by • Kneel on floor supported by • From a standing position, non-working hand non-working hand and with hold dumbbell at side working hand furthest from • Looking straight ahead, low cable • Rapidly raise slightly bent raise dumbbell rapidly to arm across body until shoulder level • Raise straight arm rapidly dumbbell touches opposite to shoulder level shoulder • DON’T allow wrists to travel above elbows • DON’T allow wrists to travel • Try not to “curl” weight, above elbows taking stress of shoulder WWW. GROW – MUSCLE – NOW .COM © 2004 CQC International, LLC
  • 13. Form notes Assisted Close-Grip Weighted Close-Grip Weighted Dips Chin Up Push Up • Use an underhand grip, • Difference between dips for • Hands about 8 inches apart hands about 6-12 inches chest and triceps is ‘focus’ apart • Keep elbows pointed • For tri’s, keep body upright; toward feet with upper arms • Have a partner assist by do NOT lean forward or close to body “hooking” arm under ankles bring feet up behind you • Lower body with hands at • Concentrate on contracting • Keep elbows close to body upper chest level biceps, NOT pulling with back • Lower until elbows at 90° • Explode up to full extension and squeeze • You MUST fully extend • Explode up to full extension arms at the bottom! and squeeze • Have a partner assist by pushing down on shoulders • NEVER swing body for • Only add weight if able to if able to exceed target reps momentum exceed target reps Lying Dumbbell French Arms Close-Grip Bench Press Twisting Dumbbell Curl Press • Use barbell or EZ-bar with • Begin with dumbbell at • Lie on flat bench, arms hands about 8 inches apart side, palms facing body extended, palms facing out • Keep elbows pointed • Curl rapidly with upper • Keep upper arms locked toward feet with upper arms arms close to side bending ONLY at elbows close to body • Twist dumbbell while • Lowering dumbbells • Lower bar to upper chest curling until pinky turned toward forehead, rotating toward chin at top until palms facing in • Explode to full extension (supinated) and squeeze • Reverse, squeezing tri’s Twisting Dumbbell Dumbbell Concentration Dumbbell Preacher Curl Kickback Curl • Kneel on bench with • Seated on bench, let • Works better if you reverse working elbow at hip and working arm hang down position on preacher bench palm facing forward by leaning body on pad and • Keep upper arm locked and hang over edge • Keep elbow close to body curl rapidly while turning and twist dumbbell on pinky toward chin • Follow same instructions for movement until palm facing Concentration Curl away and SQUEEZE • Squeeze and fully lower WWW. GROW – MUSCLE – NOW .COM © 2004 CQC International, LLC
  • 14. Form notes Overhead Cable Reverse-Grip Dumbbell Barbell / EZ-Bar Curl Extension Curl • Grasp high cable with rope • Keep hands slightly closer • Keep palms facing down attachment than shoulder width throughout movement • Face away leaning forward • DON’T rock weight for • Keep elbows close to side with elbows at temples momentum or allow elbows and don’t allow to move to move forward forward • Keep upper arms locked, Arms – cont’d fully extend and squeeze • Fully extend at bottom! • Squeeze at top Reverse-Grip Barbell Dumbbell Hammer Curl Cable Press-Down Curl • Palms always face in • Grasp bar with hands at • Use overhand grip with V- toward body (sideways) shoulder width with palms bar or rope attachment facing down • Don’t turn wrist or allow • Keep arms close to side elbow to move forward • Keep elbows close to side and bend only at elbow and don’t allow to move • Squeeze at top forward • Fully extend and squeeze at bottom • Squeeze at top • Don’t raise arms beyond 90° at top Reverse-Grip Cable Press-Down • Use underhand grip with single-grip attachment, working one arm at a time • Follow same instructions as Cable Press Down WWW. GROW – MUSCLE – NOW .COM © 2004 CQC International, LLC
  • 15. Form notes Full Rotation Knee Raise Hanging Knee Raise Hanging Leg Raise • Hang from chin-up bar • Hang from chin-up bar • Hang from chin-up bar with back slightly rounded and • Rapidly twist hips to left or • Rapidly kick knees up toes pointing forward right (alternate with each toward chin, rounding back set) bringing knees up slightly during movement • Raise legs up to horizontal toward chin position until at 90° with • Hold and squeeze at the body • Continue rotation by top lowering down other side in • Keep toes pointing up a circular pattern • DON’T swing body for momentum • Hold and squeeze • Concentrate on bringing knees up toward chin by • DON’T swing body for rounding back slightly momentum during movement • DON’T swing body for momentum Exer-Ball Dumbbell abs Lying Leg Raise Bent Leg Crunch Crunch • Lie back on exer-ball with • Lie on back with hands • Lie on back with legs bent feet wide and stable grabbing sturdy equipment or furniture behind head • Keep hands at ears or • Grasp low-weight dumbbell crossed on chest with both hands at upper • Raise legs rapidly to 90° chest level with body • Raise only head and shoulder blades off ground • Curl head and shoulders up • Squeeze abs for 3-count until back just above and slowly lower legs to • Don’t pull head up with horizontal while “pressing” floor arms dumbbell up and behind • Contract abs at top head • Squeeze hard at top Twisting Crunch Superman • Lie on back, legs bent and • Lie on stomach with hands cross one leg over other so fully stretched out to front ankle is on other leg • Raise arms, shoulders and • Put hand opposite bent leg legs off ground at same behind head time • Without pulling head, bring • Squeeze and hold for 3- elbow toward opposite knee count • Switch sides after target reps WWW. GROW – MUSCLE – NOW .COM © 2004 CQC International, LLC
  • 16. Form notes Barbell Squat Deadlift Forward Dumbbell Lunge • Keep bar on traps, 1-2 • Keep feet parallel and • With dumbbells at side, inches below back of neck shoulder width step forward with one leg • Feet shoulder width turned • Grasp bar with overhand • Touch back knee lightly to out slightly grip, slightly wider than floor shoulder width • Keep back straight, • Maintain sight of big toe maintaining lumbar curve • Keep back straight, over knee and head up maintaining lumbar curve and head up • Keep back straight and Shoulders • Squat until thighs parallel to arms loose floor – NO DEEPER • Stick out chest while straightening legs • Return to starting position • Explode up in controlled and alternate legs manner • DON’T “hunch” back, let shoulders slump, or arms • DON’T lock out legs at top bend legs Backward Dumbbell Leg Extension Seated Leg Curl Lunge • With dumbbells at side, • Don’t lock out knees at full • Keep natural curve of step backward with one leg extension lumbar without arching back • Touch back knee lightly to • Keep toes pointed up and floor out throughout movement • Keep feet pointing away from body with ankles at • Maintain sight of front leg’s • Squeeze quads at top 90° angle big toe over knee • Squeeze hamstrings in bent • Keep back straight and contraction arms loose • Never relax legs between • Return to starting position reps and alternate legs Lying Leg Curl Standing Calf Negatives Donkey Calf Negatives • Keep natural curve of • Keep back straight • Keep legs straight lumbar without arching throughout movement throughout movement back • Lift weight with both legs, • Lift weight with both legs, • Keep feet pointing away squeezing at top squeezing at top from body with ankles at 90° angle • Remove one foot, rotate • Remove one foot, rotate working foot outward working foot outward • Squeeze hamstrings in bent slightly slightly contraction • Lower body slowly while • Lower weight slowly while • Never relax legs between contracting calf contracting calf reps Seated Calf Raise • Lift weight with both legs, squeezing at top • Remove one foot, rotate working foot outward slightly • Lower weight slowly while contracting calf WWW. GROW – MUSCLE – NOW .COM © 2004 CQC International, LLC
  • 17. Form notes Assisted Wide-Arm Assisted Chin Up Hanging Row Chin Up • Keep grip wide with palms • Keep grip at shoulder width • Grab barbell resting above facing away with palms facing away ground about 3’ (such as on lowest setting of squat rack) • Have a partner assist by • Have a partner assist by “hooking” arm under ankles “hooking” arm under ankles • Elevate feet on exer-ball or other structure so feet are • ALWAYS start each rep • ALWAYS start each rep about the same height as fully extended at bottom fully extended at bottom bar • Use hands as “hooks” and • Think of hands as hooks • Keep body straight and focus on pulling elbows and focus on pulling elbows raise body to bar at nipple down rather than pulling down rather than pulling line body up body up • Add weighted belt or vest • Squeeze shoulder blades • Squeeze shoulder blades when possible together at top (imagine together at top (imagine squeezing a pencil between squeezing a pencil them) between them) back Close-Grip Lat Pull Wide-Arm Lat Pull Down Twisting Dumbbell Row Down • Keep grip wide with palms • Use close-grip attachment • Fully extend arm at bottom facing away with palms facing each with palms facing to rear other • ALWAYS start each rep • Pull dumbbell to armpit fully extended at top • ALWAYS start each rep area while twisting fully extended at top dumbbell until palms facing • Use hands as “hooks” and toward body focus on pulling elbows • Think of hands as hooks down rather than pulling and focus on pulling elbows • Keep head up and back body up down rather than pulling straight body up • Squeeze shoulder blades • Squeeze back at top of together at bottom (imagine • Squeeze shoulder blades movement squeezing a pencil between together at bottom (imagine them) squeezing a pencil between them) WWW. GROW – MUSCLE – NOW .COM © 2004 CQC International, LLC
  • 18. Form notes Jockey Row Wide-Arm Cable Row Close-Grip Cable Row • Hold a low, close-grip cable • Use wide-arm attachment • Use close-grip attachment while leaning body back in a “V” shape – legs straight, • Always keep back arched • Always keep back arched head down, and arms fully and head up and head up stretched to front • DON’T lean forward at start • DON’T lean forward at start Back – cont’d • Pull handle into chest while position position moving into a “horse • Pull bar to upper chest with • Pull handle to lower chest, jockey” position – head up, elbows turned out pulling shoulders down and legs parallel to floor back • Squeeze shoulder blades • Squeeze shoulder blades together and return to start • Squeeze shoulder blades together and return to start together and return to start Straight-Arm Pull Down High Pull Reverse Back Extension • Stand facing cable machine • This is a variation of the • Lay face down on flat bench gripping lat bar attachment deadlift, only use light (the higher the better) with at shoulder width weight on the barbell to legs off bench avoid being a “leg exercise’ • Keeping arms straight but • Grasp onto sides of bench not locked, pull bar down to • Keep back straight and feet for support upper thigh parallel just over shoulder width • Keeping legs straight, raise • Focus on using back as one unit to just above muscles as much as • Raise bar rapidly to buttocks level possible shoulder level, with arms only very slightly bent • Hold for 1-2 count before lowering • Arms should be only very slightly bent so bar is suspended AWAY from body • Lower slowly to start WWW. GROW – MUSCLE – NOW .COM © 2004 CQC International, LLC
  • 19. Form notes Weighted Incline Weighted Dips Incline Dumbbell Press Push Up • Elevate feet on bench • Difference between dips for • Keep bench incline below chest and triceps is ‘focus’ 30° to avoid using • Use push up bars or shoulders dumbbells to allow deep • For chest, let body lean stretch at bottom forward and bring feet up • Hold dumbbells at behind you with legs bent shoulders like holding • Keep body straight suspenders throughout movement • Lower until elbows at 90° • Raise quickly, moving • Have a partner assist by • Keep focus on chest and elbows back and up, pushing down on shoulders explode up twisting dumbbell until if able to exceed target reps palms facing toward feet • DON’T lock elbows at top • Add weight if able to • DON’T lock out arms at top exceed target reps Smith/Dumbbell Press chest Dumbbell Press Incline Bench Press To Neck • Hold dumbbells at • ALWAYS use Smith • Keep bench incline below shoulders like holding machine or dumbbells for 30° to avoid using suspenders safety…NEVER use a shoulders straight bench press!!! • Raise quickly, moving • Lower bar down high on elbows back and up, • With shoulder-width chest twisting dumbbell until position, lower bar or palms facing toward feet dumbbells to neck • Raise bar keeping elbows out • DON’T lock out arms at top • Keep elbows pointing out and raise quickly • DON’T lock out arms at top • DON’T lock out arms at top Bench Press Incline Dumbbell Flye Dumbbell Flye • Keep hands slightly wider • Keep bench incline below • Keep arms slightly bent than shoulder width 30° • Lower weight slightly below • Lower bar to just above • Keep arms slightly bent shoulder height nipple line • Lower weight slightly below • Keep chest tight throughout • Never bounce weight off shoulder height entire movement chest • Keep chest tight throughout • Focus on squeezing pecs • DON’T lock out arms at top entire movement together at top of movement • Focus on squeezing pecs together at top of movement Dumbbell Front Lateral Low Cross Cable Raise Dumbbell Pullover Raise (Palms Up) (Palms Up) • Start with dumbbell held • Stand holding dumbbells • Grab handles of low pulleys vertical over chest with both with palms facing forward with both hands hands and arms at sides • Keep arms straight and • Keep arms rigid with • Keep arms straight and raise raise both hands to elbows at 45° both hands to shoulder level, shoulder level, palms facing palms facing ceiling ceiling and nearly touching • Lower to good stretch of each other chest and ribcage • Squeeze chest at top • Squeeze chest at top • Squeeze chest while raising weight back to start WWW. GROW – MUSCLE – NOW .COM © 2004 CQC International, LLC
  • 20. A Word From The “Muscle Nerd”… “Oh yeah…I thought I would slip in a copy of the Optimum Anabolics 20-Minute High-Intensity Interval Training (HIIT) Workout as well just to REALLY turn up the thermostat of your FAT BURNING furnace on those ‘off days’. And don’t be afraid be creative with the exercises you train with. (Refer to page 60 in the Optimum Anabolics Program Manual for some alternatives.) Just make sure you’re working out at the proper INTENSITY LEVELS to reap the full rewards.” OPTIMUM ANABOLICS HIIT WORKOUT Workout Intensity Exercise Time Phase Level * Warmup Bike 5 minutes 1 Jump Rope 3 minutes 2 Treadmill 5 minutes 2 Wind Sprint * * 30 seconds 3 Workout Bike 3 minutes 2 Rowing Machine 4 minutes 2 Jump Rope 3 minutes 2 Wind Sprint 30 seconds 3 Cool Down Bike 5 minutes 1 * Intensity Levels: 1 – Breathing rhythmically, but able to carry on a full conversation 2 – Breathing deeply but able to carry on a broken conversation 3 – “Winded”! Work hard enough to feel a burn in your muscles and have to catch your breath but avoid extreme or painful exertion * * Wind Sprints: For some, this may mean an all-out “balls-to-the-wall” sprint; for others it may only be a simple light jog. Doesn’t matter! As long as you FEEL winded, you’ve done your job. A Word From The “Muscle Nerd”… “OK…enough TALK already! It’s time to see what you’re REALLY made of! ON TO DAY 1…” WWW. GROW – MUSCLE – NOW .COM © 2004 CQC International, LLC
  • 21. Day 1 / Week 1 Tip of the Day: Be sure to feed your body Workout: Progressive Load every few hours to keep your metabolism Diet: High Protein burning fat and providing a steady supply of Bodypart: Shoulders protein for muscle repair and growth. Reps Rest Exercise Set Weight Target Actual Periods Table 1 12 Superset 1 1 2 10 3 8 1 12 2 minutes between supersets Table 1 minute between exercises 3 2 10 3 8 Table 1 12 Superset 2 2 2 10 3 8 Table 1 12 4 2 10 3 8 Table 1 12 Superset 3 2 2 10 3 8 Table 1 12 3 2 10 3 8 Notes: WWW. GROW – MUSCLE – NOW .COM © 2004 CQC International, LLC
  • 22. Day 2 / Week 1 Tip of the Day: Take a picture of yourself in Workout: Progressive Load either a bathing suit or workout clothes. It’s Diet: High Protein great to see where you started from and can Bodypart: Arms / Abs be a great motivator for pushing on. Reps Rest Exercise Set Weight Target Actual Periods Table 1 12 Superset 1 5 2 10 3 8 1 12 2 minutes between supersets Table 1 minute between exercises 6 2 10 3 8 Table 1 12 Superset 2 7 2 10 3 8 Table 1 12 8 2 10 3 8 Table 1 12 Superset 3 9 2 10 3 8 Table 1 12 10 2 10 3 8 Notes: WWW. GROW – MUSCLE – NOW .COM © 2004 CQC International, LLC
  • 23. Day 3 / Week 1 Tip of the Day: If you ever want to get BIG, Workout: Progressive Load you MUST learn to squat and deadlift. Your Diet: High Protein entire body will benefit. Start slow, learn the Bodypart: Legs proper mechanics and get ready to grow! Reps Rest Exercise Set Weight Target Actual Periods Table 1 12 Superset 1 11 2 10 3 8 1 12 2 minutes between supersets Table 1 minute between exercises 12 2 10 3 8 Table 1 12 Superset 2 13 2 10 3 8 Table 1 12 14 2 10 3 8 Table 1 12 Superset 3 13 2 10 3 8 Table 1 12 14 2 10 3 8 Notes: WWW. GROW – MUSCLE – NOW .COM © 2004 CQC International, LLC
  • 24. Day 4 / Week 1 Tip of the Day: Declare your goal publicly! Workout: Progressive Load Telling a friend or family member of your Diet: High Protein desire to get big will keep the pressure on Bodypart: Back and the motivation high to make it happen. Reps Rest Exercise Set Weight Target Actual Periods Table 1 12 Superset 1 15 2 10 3 8 1 12 2 minutes between supersets Table 1 minute between exercises 16 2 10 3 8 Table 1 12 Superset 2 15 2 10 3 8 Table 1 12 16 2 10 3 8 Table 1 12 Superset 3 15 2 10 3 8 Table 1 12 16 2 10 3 8 Notes: WWW. GROW – MUSCLE – NOW .COM © 2004 CQC International, LLC
  • 25. Day 5 / Week 1 Tip of the Day: Use a spotter for safety Workout: Progressive Load reasons (anyone standing around will be Diet: High Protein happy to help) but DON’T use them to force Bodypart: Chest/Abs out more reps beyond muscular exhaustion. Reps Rest Exercise Set Weight Target Actual Periods Table 1 12 Superset 1 17 2 10 3 8 1 12 2 minutes between supersets Table 1 minute between exercises 18 2 10 3 8 Table 1 12 Superset 2 17 2 10 3 8 Table 1 12 18 2 10 3 8 Table 1 12 Superset 3 9 2 10 3 8 Table 1 12 10 2 10 3 8 Notes: WWW. GROW – MUSCLE – NOW .COM © 2004 CQC International, LLC
  • 26. Day 1 / Week 2 Tip of the Day: Take the time to stretch Workout: Progressive Load during your rest periods. Muscle only Diet: High Protein stretches effectively when warmed up and it Bodypart: Shoulders will help speed up recovery. Reps Rest Exercise Set Weight Target Actual Periods 1 12 Table 2 10 1 Superset 1 3 8 4 8 1 12 Table 2 10 90 seconds between supersets 3 3 8 1 minute between exercises 4 8 1 12 Table 2 10 2 Superset 2 3 8 4 8 1 12 Table 2 10 4 3 8 4 8 1 12 Table 2 10 2 Superset 3 3 8 4 8 1 12 Table 2 10 3 3 8 4 8 Notes: WWW. GROW – MUSCLE – NOW .COM © 2004 CQC International, LLC
  • 27. Day 2 / Week 2 Tip of the Day: When doing curls, never let Workout: Progressive Load your arms move forward during the exercise. Diet: High Protein Hold your elbows against your sides for the Bodypart: Arms / Abs entire movement. Reps Rest Exercise Set Weight Target Actual Periods 1 12 Table 2 10 5 Superset 1 3 8 4 8 1 12 Table 2 10 90 seconds between supersets 6 3 8 1 minute between exercises 4 8 1 12 Table 2 10 7 Superset 2 3 8 4 8 1 12 Table 2 10 8 3 8 4 8 1 12 Table 2 10 9 Superset 3 3 8 4 8 1 12 Table 2 10 10 3 8 4 8 Notes: WWW. GROW – MUSCLE – NOW .COM © 2004 CQC International, LLC
  • 28. Day 3 / Week 2 Tip of the Day: Go light on your squats and Workout: Progressive Load deadlifts during the first few weeks. Form in Diet: High Protein these movements MUST be PERFECT if you Bodypart: Legs want to avoid injury and get the most gains. Reps Rest Exercise Set Weight Target Actual Periods 1 12 Table 2 10 11 Superset 1 3 8 4 8 1 12 Table 2 10 90 seconds between supersets 12 3 8 1 minute between exercises 4 8 1 12 Table 2 10 13 Superset 2 3 8 4 8 1 12 Table 2 10 14 3 8 4 8 1 12 Table 2 10 13 Superset 3 3 8 4 8 1 12 Table 2 10 14 3 8 4 8 Notes: WWW. GROW – MUSCLE – NOW .COM © 2004 CQC International, LLC
  • 29. Day 4 / Week 2 Tip of the Day: When doing chin ups, don’t Workout: Progressive Load think about pulling yourself up. Instead, Diet: High Protein imagine pulling your elbows down to make Bodypart: Back the movement easier. Reps Rest Exercise Set Weight Target Actual Periods 1 12 Table 2 10 15 Superset 1 3 8 4 8 1 12 Table 2 10 90 seconds between supersets 16 3 8 1 minute between exercises 4 8 1 12 Table 2 10 15 Superset 2 3 8 4 8 1 12 Table 2 10 16 3 8 4 8 1 12 Table 2 10 15 Superset 3 3 8 4 8 1 12 Table 2 10 16 3 8 4 8 Notes: WWW. GROW – MUSCLE – NOW .COM © 2004 CQC International, LLC
  • 30. Day 5 / Week 2 Tip of the Day: When performing presses, Workout: Progressive Load DON’T arch your back! Plant your feet flat Diet: High Protein on the ground and concentrate on keeping Bodypart: Chest/Abs your upper body still during the lift Reps Rest Exercise Set Weight Target Actual Periods 1 12 Table 2 10 17 Superset 1 3 8 4 8 1 12 Table 2 10 90 seconds between supersets 18 3 8 1 minute between exercises 4 8 1 12 Table 2 10 17 Superset 2 3 8 4 8 1 12 Table 2 10 18 3 8 4 8 1 12 Table 2 10 9 Superset 3 3 8 4 8 1 12 Table 2 10 10 3 8 4 8 Notes: WWW. GROW – MUSCLE – NOW .COM © 2004 CQC International, LLC
  • 31. Day 1 / Week 3 Tip of the Day: Count your repetitions Workout: Progressive Load backward. You’ll be thinking of how many Diet: High Protein reps you have left instead of how many Bodypart: Shoulders you’ve done, helping you push to the end. Reps Rest Exercise Set Weight Target Actual Periods 1 12 Table 2 10 1 3 8 Superset 1 4 8 5 15 1 12 Table 2 10 3 3 8 4 8 5 15 30 seconds between exercises 1 minute between supersets 1 12 Table 2 10 2 3 8 Superset 2 4 8 5 15 1 12 Table 2 10 4 3 8 4 8 5 15 1 12 Table 2 10 2 3 8 Superset 3 4 8 5 15 1 12 Table 2 10 3 3 8 4 8 5 15 Notes: WWW. GROW – MUSCLE – NOW .COM © 2004 CQC International, LLC
  • 32. Day 2 / Week 3 Tip of the Day: Yes, Week 3 is tough! But Workout: Progressive Load relief is just ahead in weeks 4 - 6. Longer Diet: High Protein rest periods and some SERIOUS growth! Bodypart: Arms / Abs Push hard! Reps Rest Exercise Set Weight Target Actual Periods 1 12 Table 2 10 5 3 8 Superset 1 4 8 5 15 1 12 Table 2 10 6 3 8 4 8 5 15 30 seconds between exercises 1 minute between supersets 1 12 Table 2 10 7 3 8 Superset 2 4 8 5 15 1 12 Table 2 10 8 3 8 4 8 5 15 1 12 Table 2 10 9 3 8 Superset 3 4 8 5 15 1 12 Table 2 10 10 3 8 4 8 5 15 Notes: WWW. GROW – MUSCLE – NOW .COM © 2004 CQC International, LLC
  • 33. Day 3 / Week 3 Tip of the Day: When performing squats, Workout: Progressive Load keep the bar off the back of your neck to Diet: High Protein avoid compressing the spine, causing injury. Bodypart: Legs Always rest it on the back of the shoulders. Reps Rest Exercise Set Weight Target Actual Periods 1 12 Table 2 10 11 3 8 Superset 1 4 8 5 15 1 12 Table 2 10 12 3 8 4 8 5 15 30 seconds between exercises 1 minute between supersets 1 12 Table 2 10 13 3 8 Superset 2 4 8 5 15 1 12 Table 2 10 14 3 8 4 8 5 15 1 12 Table 2 10 13 3 8 Superset 3 4 8 5 15 1 12 Table 2 10 14 3 8 4 8 5 15 Notes: WWW. GROW – MUSCLE – NOW .COM © 2004 CQC International, LLC
  • 34. Day 4 / Week 3 Tip of the Day: When performing pull Workout: Progressive Load downs, begin the movement by first pulling Diet: High Protein shoulders down while arms are still stretched Bodypart: Back out. Then pull the weight down toward body. Reps Rest Exercise Set Weight Target Actual Periods 1 12 Table 2 10 15 3 8 Superset 1 4 8 5 15 1 12 Table 2 10 16 3 8 4 8 5 15 30 seconds between exercises 1 minute between supersets 1 12 Table 2 10 15 3 8 Superset 2 4 8 5 15 1 12 Table 2 10 16 3 8 4 8 5 15 1 12 Table 2 10 15 3 8 Superset 3 4 8 5 15 1 12 Table 2 10 16 3 8 4 8 5 15 Notes: WWW. GROW – MUSCLE – NOW .COM © 2004 CQC International, LLC