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This publication is fully copyrighted and does not come with giveaway or resale rights.
You may not sell or redistribute this report. It is reserved solely for paying customers of
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NOTICE
The information presented is not intended for the treatment or prevention of disease, nor a
substitute for medical treatment, nor as an alternative to medical advice.

This publication is presented for information purposes, to increase the public knowledge of
developments in the field of strength and conditioning. The program outlined herein should not
be adopted without a consultation with your health professional.

Use of the information provided is at the sole choice and risk of the reader. You must get your
physician’s approval before beginning this or any other exercise program.

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 By Chris Wilson, Sports Nutrition Certified

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 The Perfect 30-Day Man
Breast Busting Workout
The Perfect 30-Day Man Breast Busting
Workout is a super condensed strength
program designed to stimulate every
muscle in your body without the need for
weights.

The two goals of this program are going to

be to shed fat and build muscle to tackle
not just your body composition but also
your hormones.

It’s very simple. The higher your body fat percentage, the higher your estrogen
levels. Our aim is to balance your hormones by increasing testosterone and
lowering your estrogen levels with the use of shorter training sessions and a focus
on more compound exercises.

3 Reasons Why You Will LOVE These Workouts

• No need for fancy gym memberships or expensive home equipment.

• No more long, boring workouts that leave you feeling defeated.
• No more excuses that you just don’t have the time to get a workout in.

All of these individual workouts are designed to not only target your legs and
upper body but also blast your core which is everything between your neck and
thighs and where men carry most of their “extra” weight that’s so hard to burn off.

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By focusing your efforts on the entire body every time you workout, you will better
affect your man-making hormones which are the building blocks for muscle,
strength and improved body composition.

Testosterone and growth hormone are

the kings of man-making hormones.
The release of testosterone and growth
hormone is improved with frequent and
intense periods of physical activity.
A sprinter’s training and physique would be a great example of this response. They
spend much of their time resting and in short bursts they move as fast as they can
from point A to point B using only their body weight.

Even more appealing, these fat busting hormones respond better to total body
strength movements (compound lifts) versus isolated ones found with many
bodybuilding programs.

The larger the movement, the better chance you have of stimulating testosterone,
growth hormone and IGF-1 compared to exercises that target smaller muscle
groups like curls, crunches and countless machine exercises crowding most gyms.

On top of that, another SECRET to fat burning is training early in the day. It has
been found that AM workouts help keep your testosterone levels higher throughout
the day. Normally our testosterone levels are highest when we wake up and they
slowly fall throughout the day.

So, whenever you can, squeeze these workouts in before the grind at work and

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have longer periods of higher T levels!

Like any other fitness regimen, these body weight only exercises will only have the
desired effect if the consistency and commitment are present for the full 30-Day
period and beyond.

That means that your training, nutrition and rest & recovery all need to be on your
mind and practiced each day. In order to have your anabolic hormones working
hard for you, it’s imperative that you not over train.

Finding balance in your life with diet, exercise and rest keeps your cortisol levels
in check.

Cortisol is our stress hormone.

One very ‘stressful’ thing for the body is too much activity and not enough
recovery or sleep. The side effect of raised cortisol levels is weight gain or
storing fat which is exactly what you don’t want. When this happens, our anabolic
hormones aren’t able to work favorably for us and they dip which only helps to
raise our estrogen levels.

So, the name of the game is balance. Train like a champion, Eat like a king and
Sleep like a baby.

Additional cardio can always be done to enhance your outcome. It is

recommended that any extra cardio session be done after the workout or on its
own at a different time of day.

By improving your conditioning, you can help increase stamina throughout the body
weight circuit, allowing you to attain maximum results in a shorter period of time.

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Remember to follow the format for the best results and take your rest days to
allow the body to recover. This is a 4 day per week program but proper rest,
recovery and nutrition are essential all 7 days of the week.

Be prepared to enjoy some of the best body

weight exercises you can do to build muscle,
shred unwanted fat and help make you
more mobile and flexible!
NOTE: Be careful not to over train by doing too much additional exercise because
that will certainly prohibit recovery and not allow your muscles to grow.

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 Workout Parameters
The following 8 routines combined with smart food consumption WILL lead to
a ripped and toned physique and help you harden your core, arms, legs and
certainly your chest area.

Since fat burning and getting leaner are the ultimate goals with these workouts,
it’s vital that you pay close attention to the workout parameters listed in this
section.

All 8 body weight workouts are done as circuits with limited rest periods to keep
things moving and maximize your time exercising. For maximum results, follow a
4 x 5 method explained below.

NOTE: Some exercises are done for repetitions and some for time. Every
individual workout will have its own guidelines to follow.

The 4 x 5 method is simply performing exercises 1-4 in order with little or no rest
and repeating that 5 times. So, that’s 5 sets of each exercise and 20 total sets of
exercise in the workout.

There are two workouts in each week of the program, Workout A and Workout B.
Be sure to rotate the workouts so that Workout A is done 2x per week and Workout
B is also done twice per week.

Feel free to take 10-20 seconds in between exercises when necessary. As you
build up your conditioning and strength, the rest between exercises can be
reduced or eliminated. Be sure to push yourself but understand your limitations
and current level of fitness.

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In between each round or circuit,
take up to 2 minutes to recover
and hydrate. Not only does this
method guarantee the intensity
throughout all 8 workouts but
offers maximum calorie burning in
only 20-30 minutes of exercise.

For example, you will do Workout

A on Monday and Thursday and
Workout B on Tuesday and Friday.
Your recovery days would be
Wednesday, Saturday and Sunday
in this schedule. Follow the
schedule that meets your needs
and allows you to hit 4 workouts
per week.

NOTE: These workouts require NO equipment.

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 The Perfect 30-Day Man
Breast Busting Workouts
• 4 workout days per week
• Perform 5 sets of each exercise – Reps will vary based on exercise
• Rest 10-20 seconds between exercises if necessary
• Rest 2 minutes between sets/circuits

Click the Exercise

for a Video Demonstration

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 Week 1
Workout A
Exercise Sets Reps Rest
1.) Push-Up and Cross Tuck 5 10 per side 10-20 secs
2.) Squat to Calf Raise 5 20 10-20 secs
3.) Low Plank with Oblique Tuck 5 10 per side 10-20 secs
4.) Ipsi-Lateral Toe Touch 5 10 per side 2 mins

Workout B
Exercise Sets Reps Rest
1.) Burpees 5 10 10-20 secs
2.) 1¼ Split Squat 5 10 per side 10-20 secs
3.) Supine Scissor Kicks 5 30 seconds 10-20 secs
30 seconds
4.) Oblique Static Plank 5 2 mins
per side

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 Week 2
Workout A
Exercise Sets Reps Rest
1.) Jump Squats 5 15-20 10-20 secs
2.) Strict Push-Ups 5 15-20 10-20 secs
3.) Bird Dog Crunch Tuck 5 10 per side 10-20 secs
4.) Pike Shoulder Press 5 10 2 mins

Workout B
Exercise Sets Reps Rest
10 per side
1.) Front to Back Lunge 5 (5 forward & 5 10-20 secs
backward)

10
2.) Rotational Push-Ups 5 10-20 secs
(5 per side)

15
3.) Supine Hip Bridge 5 10-20 secs
(pause at the top)

10
4.) Windshield Wipers 5 2 mins
(5 to each side)

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 Week 3
Workout A
Exercise Sets Reps Rest
1.) Diamond Push-Ups 5 10 10-20 secs
2.) Side to Side (lateral) Lunges 5 20 10-20 secs
3.) Mountain Climbers 5 30 seconds 10-20 secs
4.) Low Plank w/ Rotation 5 10 per side 2 mins

Workout B
Exercise Sets Reps Rest
1.) Iso Supine Hip Bridge 5 10 per side 10-20 secs
2.) In & Out Squats 5 15-20 reps 10-20 secs
3.) Single Leg Close Grip Push-Ups 5 10 per leg up 10-20 secs
4.) V Tuck 5 15-20 reps 2 mins

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 Week 4
Workout A
Exercise Sets Reps Rest
1.) High-Low Plank Drill 5 10 per side 10-20 secs
2.) Contra-Lateral Toe Touch 5 10 per side 10-20 secs
3.) Scorpians 5 10 per side 10-20 secs
4.) 1¼ Squats 5 15-20 2 mins

Workout B
Exercise Sets Reps Rest
1.) Squat Jack 5 30 seconds 10-20 secs
2.) Divebomber Push Ups 5 10 10-20 secs
3.) Jump Tucks 5 15-20 10-20 secs
20
4.) Forward Lunge and Twist 5 2 mins
(10 per side)

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 Workout Notes

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 About the Author
Chris Wilson has worked in the fitness industry for
nearly 20 years. He has seen and done it all from
working the front desk at health clubs to personal
training to managing entire fitness facilities.

Chris became a Certified Personal Trainer in 1999

with NASM and has trained over 15,000 hours
with clients from 10 to over 90 years old. In
2013, he became an RKC Instructor and in the
Spring of 2015 he became a Specialist in Sports
Nutrition with the ISSA.

He specializes in all kinds of strength modalities

such as Functional exercise designed to restore
balance and improve body movement patterns as well as Bodybuilding, Powerlifting,
Olympic lifting, Strongman and more recently Kettlebell training.

Chris is very passionate about exercise and regularly participates in Mud Runs like the
Tough Mudder and Spartan Race as well as the occasional 5K, 10K, Half Marathon,
Adventure race and has even participated in Dragon Boat races.

Chris now resides in sunny Clearwater Florida with his wife Samantha and their
beautiful children Kellan and Camryn. He is a HUGE fan of college and pro football
and loves his dogs and cats.

He is not only the Head Strength Coach for CriticalBench.com but a published author
and product creator for the company and a lifelong friend of Founder Mike Westerdal.

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