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Vince Del Monte Presents…

LAST MINUTE CONFIDENCE

Weight Training Instructions

Always consult a physician before beginning any exercise program.

Complete a thorough warm-up of cardiovascular activity, static stretching and/or dynamic stretching before commencing the Last Minute Confidence Workout.

The most optimal weight training frequency will be 3 days on and 1 day off and then repeat. The second most optimal frequency would be to train 3 days on, 1 day off, 2 days on and 1 day off.

30-40 second rest periods between sets and exercises. This is fast paced and intense workout because of the brief rest periods. Don’t rest a second longer.

Last Minute Confidence relies on SPP tempo on all exercises unless specified otherwise. Here’s how they work:

SLOW/Controlled negative. At least 3-4 seconds to lower or release the weight. PAUSE at the bottom or top (finish position) of every rep for at least 1 second. POWER/Explosive concentric. Basically 1 second to pull or press the weight.

Cardio Instructions

AM* WORKOUT on Monday, Wednesday, Friday

20 minutes of Intervals: 50 seconds HIGH INTENSITY alt 30 seconds LOW

INTENSITY. Ideally sprinting, skipping, step mill or stair climbing to deplete a substantial amount of stored glycogen.

20 minute Ab Circuit. Rotate six of your favorite exercises for 20-30 reps each. Rest 15

seconds between each exercise. Do this for an entire 20 minutes.

20 minutes of Moderate-Easy Intensity. Incline walking, elliptical, cycling, stair climber

or anything non impact.

Total Workout Time: 60 minutes.

AM* WORKOUT on Tuesday, Thursday, Saturday

20 minute Ab Circuit. Rotate six different ab exercises for 10-15 reps each. Rest 30

seconds between exercises and select more weighted and challenging moves to work

in the lower rep range.

20-40 minutes of moderate to easy intensity. Consider this your recovery cardio day from the intervals you did the previous workout. Take it easy today. Sweat and have a good stretch afterwards.

Total Workout Time: 40-60 minutes.

*If you cannot train in the morning on a empty stomach, don’t worry. This is just one option. Total caloric expenditure is the key factor when it comes to fat loss.

**The following regime is for MAXIMUM fat burning. Do not do any more than prescribed above. Let the diet do the rest of the fat burning work. If you’re already lean but want to come in shredded, do a modified version with less volume:

Monday, Wednesday, Friday 20 minutes of intervals Tuesday, Thursday, Saturday 20 minutes of easy anything

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Supplement Instructions

Pre Cardio Supplements: 100-200 mg of caffeine + 3 grams of L-carnitine. You can use coffee or a store-bought fat burner that contains caffeine. Blade from BlueStarNutritionals.com is one I recommend. They also carry L-Carnitine. This two supplement stack will increase mental focus, blunt fatigue, increase muscle contraction and release fat from the mitochondria for energy. Drink at least 1-2 liters of water 20 minutes upon waking up.

Post Cardio Supplements: 20 grams of glutamine, 20 grams of BCAA and 5 grams of creatine are excellent immediately after your morning ritual. Adding 1 serving of greens powder to alkalinze your body before having your first meal when you get home will sustain your energy and keep your muscles hard.

Pre Weight Training Supplements: Before your weight training routine you can have an energy/pump product like Extreme Rush from BlueStarNutritions.com (1-2 scoops max).

During Weight Training Supplements: Sip on water mixed with 20 grams of glutamine, 20 grams of BCAA and 5 grams of creatine again.

15 Minutes After Weight Training: 20-40grams of Hydrolyzed Protein Powder from Dymatize or Optimum. If you can’t find an elite hydrolyzed protein, Iso- Smooth from BlueStarNutritions.com is a blend of isolates and very effective.

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Nutrition Instructions

Calories = Bodyweight x 11

Protein = 50% (200lb x 11 = 2200 calories x .50 = 1,100 calories / 4 = 275 grams

Carbs = 25% (200lb x 11 = 2200 calories x .25 = 550 calories / 4 = 137 grams

Fats = 25% (200lb x 11 = 2200 calories x .24 = 550 calories / 9 = 61 grams

Eat six meals a day. 5 whole meals and 1 post workout shake

Divide your protein intake equally between six meals

Divide your carb intake into 2 of your 6 meals. Plan one carb meal before you workout and one carb meal immediately after your workout

Divide your fats into two meals of the day. Preferably your first and last meal

No cheat days or cheat meals.

Rotate your protein sources every meal

Eat 1-2 cups of veggies with each meal. Broccoli, asparagus, spinach and kale are your best bets and are “free foods” Eat more if you wish

Herbs and spices are acceptable

Use as little salt as possible to avoid water retention

Low-sodium sauces (Franks hot sauce) are acceptable. Don’t go crazy

Avoid condiments completely

Do your best to avoid restaurants unless you 100% know what they cook with

No alcohol, fruit or dairy

Best fat sources coconut oil, avocado, almond butter, cashews, almonds, walnuts, fish oils

Best carb sources sweet potatoes and quinoa

Second best carb sources brown rice, oatmeal, white rice, white potatoes

Best protein sources extra lean meat, sirloin, whole eggs, egg whites, white fish, chicken, turkey

A herbal diuretic is acceptable for the last 7 days

Use a scale. No guessing!

Carbs are measured cooked. Protein is measured pre cooked

Get used to reading food labels to learn how many grams are in each food source. The more educated you are with how many grams are in different serving sizes the more control you’ll have over your body. This is YOUR responsibility

If you’re starving, don’t panic. Being hungry is a sign of fat loss. You’re outside your comfort zone and this is good. If you feel like you’re “dying” have 1 or 2 scoops of almond butter with your final meal

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It’s only 14 days! Focus on making each day perfect! You’re going to appear leaner, harder and fuller as you drop fat!

Sample Meal Plan

Meal 1: Mix this all together Extra lean beef Tsp of coconut oil Whole eggs Spinach

Meal 2: Mix this together Egg whites Turkey Kale

Meal 3: (Pre Workout) White fish Sweet Potatoes Broccoli

Meal 3: (Post Workout) 1 scoop Protein

Meal 4: (30-60 minutes after workout) White fish Quinoa Asparagus

Meal 5:

Chicken

Broccoli

Meal 6:

Sirloin steak

Avocado

Asparagus

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LAST MINUTE CONFIDENCE

Day 1: Chest, Back

CHEST

The Big Picture: We’ll start with some easier pumping movements to drive blood into the chest and prepare for the two pressing moves. Focus on squeezing your pecs through the entire set and on all your chest moves, keep your lower back grilled into the bench. Lift like a bodybuilder, not a power lifter if your goal is dense and defined muscle.

Exercises

Total Sets

Reps

Notes

Low Cable Flys

2

12

Pushups

1

100

Use mini sets

Flat Bench Flys

2

10

High Incline DB Presses

3

7-9

Bench Press

3

7-9

6 sec negative

Wide Grip Dips (or Machine Dips)

1

20+

Speed

BACK

The Big Pictures: The focus of this workout is the lower lats to give your entire body a different appearance. Don’t worry about the weight selection. Focus on “engaging” your lats before you pull and finish all your reps. Your back is designed to take a lot of abuse and recovers very fast. Learn how to contract your lower lats without any weight.

Exercises

Total Sets

Reps

Technique

Straight Arm Rope Pulldowns

2

12

Pullup & Chinup Variations

1

50

Use mini sets

Underhand Seated Rows

2

10

Underhand Med Grip Pulldowns

3

7-9

T-Bar Rows

3

7-9

6 sec negative

Chin Ups

1

20+

Use mini sets

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LAST MINUTE CONFIDENCE

Day 2: Hams, Quads, Calves

HAMS

The Big Picture: Hams is a fast twitch muscle fiber so responds better to lower reps and heavier weights. Focus on contracting your glutes and hamstrings simultaneously. Full range of motion on curls and deads are vital and don’t forget to “hang out with the weight” at the top and bottom of each rep.

Exercises

Total Sets

Reps

Notes

Lying Leg Curls

4

9-11

Stiff Leg deadlifts

4

10

Leg Press

2

7-9

(Pull with hams)

Curl-Back Hyperextensions

2

12-15

slow speed

QUADS

The Big Pictures: Quads respond to gold old fashioned intensity and I find the easiest way to attack quads without loading up lots of weights is higher rep ranges. Focus on squeezing your quads throughout the entire rep range. Squeeze your glutes and quads simultaneously when performing your squats.

Exercises

Total Sets

Reps

Technique

Leg Extensions

3

12

Leg Presses

3

15

Use mini sets

Hack Squats

2

10

Squats

3

7-9

Leg Extension

1

50+

Use mini sets

CALVES

The Big Pictures: Stand up on your toes as high as possible. When you don’t think you can go any higher, go higher. Avoid working your calve in only the mid range where it’s already dominant. Find new muscle fiber by dropping the weight and getting high on your tip toes.

Exercises

Total Sets

Reps

Technique

Superset Calf Press on Leg Press

3

15

Calf Press on Hack Squat

3

15

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LAST MINUTE CONFIDENCE

Day 3: Delts, Triceps, Biceps

DELTS

The Big Picture: Wide delts is all about initiation from the shoulders, not body, traps or arms. Super-strict form is more important on shoulders than any other body part. Really emphasize “hanging out with the weight” during the peak contraction of each move. FEEL your shoulders burn.

Exercises

Total Sets

Reps

Notes

Superset:

Strict-Standing Laterals

3

12

Slow Bent Over Laterals

3

12

Forward-Lean Laterals

2

12

Reverse Machine Presses

3

7-9

Seated laterals

1

50+

mini sets

TRICEPS

The Big Pictures: Really focus on squeezing your triceps before you extend or press. Triceps easily grow when they are the primary mover. Flex your triceps hard at the top of each exercise.

Exercises

Total Sets

Reps

Technique

Superset Incline DB Extensions

3

7-9

Pushdowns

3

10

Close Grips Presses

4

7-9

Bench Dips

1

50+

BICEPS

The Big Pictures: Biceps are victim of a lot of body language. The key is to keep your elbows grilled to your side and have zero movement from your shoulders to elbows. Fully extend your arms on each rep and emphasize the pause before curling. Squeezing your biceps during the concentric and eccentric portion is skin-ripping experience!

Exercises

Total Sets

Reps

Technique

Machine Preacher Curls

3

7-9

DB Incline Curls

3

10

Standing EZ Bar Curls

4

7-9

Rope Hammer Curls

1

20+

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