Part 7 - The Printable Workout Sheets and Training Log

FAST MASS BUILDING PRESENTS
2 1 Day
ass Building Fast M
Printable Workout Sheets
21 Day Fast Mass Building
1 Day 2
ss Building Fast Ma
Fitness Model Workout
Basic Introduction
Always consult a physician before beginning this or any exercise program. Complete a thorough warm-up as described in the section: Pre-Workout WarmUp Routine before commencing the Fitness Model Workout.
For maximal fat burning during the low calorie Primer Phase, 30-minutes of low
intensity cardio such as walking on the Stairmaster or walking on a steep incline of a treadmill is strongly recommended.
For maximal muscle-growth during the high calorie Overload Phase, limit your
cardiovascular exercise to a brief warm-up and cool down after your respective workout.

Safety & More Recommendations
Safety Step #1: Master proper exercise technique with a slow and controlled
tempo with a full range of motion.
Safety Step #2: Master a strong and steady lifting speed before increasing
poundage.
Safety Step #3: Keep increasing poundage but never sacrifice technique, range
of motion or speed for extra weight. Summary of Progression to Increase Intensity: Smooth & controlled movement -> Full range of motion -> Increase lifting speed -> Add resistance. Method behind the madness:
The Power of Extended Sets! Instead of just dropping the weight at the end
of the set, were going to focus on muscle growth by increasing the number of reps threefold by using extended-sets. The primary goal of bodybuilding training is to figure out ways to keep a set going despite having nothing left in the tank. There are many options to keeping a set going: partial reps, forced reps, drop sets but none of these allow you to do complete self-supported, full range reps using the same weight.
So how can you continue on using a full range of motion without having to
change the load? The answer lies in biomechanics. By quickly switching up your foot stance, grip, angle on a bench, you can in fact continue your set beyond failure using constant weight because the weight actually feels lighter in certain positions. And check this out, youre not limited to one switch - you can incorporate multiple switches that really smash your muscle-building threshold. This is a completely new experience and one weve never revealed in any other program.
Go From Hardest To Easiest. Youll notice that each variation of an exercise

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begins with the harder movement and extends to the easier movement. Every time you transition to an easier position youre gaining a mechanical advantage and youll find room for a few more reps so you can go to failure again.
Finish Stronger Then You Started. The primary principle behind extended sets
is to begin with movements that start you in the weakest mechanical position (i.e. wide grip overhand pull-ups are far more challenging than close grip underhand chinups). You will apply this principle to every single muscle group. By finishing with the naturally stronger positions you can finish every set stronger then you started.
Extended Sets Equals Non Stop Muscle Gains. For all exercises youll begin
with a weight you can do for 8-12 reps. You will not need to do any forced reps or drop sets since the failure is built into each extended set exercise. Here are a number of benefits of training this way: since youre not moving through as many exercises and youre targeting the same muscle group from the same work station youll save a lot of time in the gym so the Fitness Model Workout is excellent if youre limited for time. Dont interpret that as the program being easier though. Often times, shorter workouts mean higher intensity and a more gruelling training session, so dont think we let you off the hook! Youll find Extended Sets help you train beyond failure, achieve a better pump, breakdown more tissue, allow your muscle to experience longer time under tension, achieve more work in less time, add more angles and are more time efficient. Combine this with the power of the Anabolic Amplifier Effect from the nutrition program we included and youre going to experience some serious growth.

Program Guidelines:
The 4 day Fitness Model Workout will be used for the entire 21 day cycle on a
three-on/one-off/three-on/one-off and repeat.
Heres a saMPle week

dAY Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Day 8 Repeat The Cycle
Note: It doesnt really matter what days of the week your workouts fall on. The only thing that really matters is that you follow the order of workouts as they are outlined above. Notice: Every time you go through the three-day split you will switch the order of body parts upside down. This is intentionally designed to give smaller muscle groups a chance to train first while fresh and to provide equal development and prevent imbalances.
ExErcISE Chest, Shoulders and Triceps Quads, Hams and Calves Back, Biceps and Abs Off Triceps, Shoulders and Chest Calves, Hams and Quads Abs, Biceps and Back Off
During the low calorie Primer Phase the primary goal is maximal fat loss and
caloric expenditure to set up the Anabolic Amplifier Effect. Since the Fitness Model Workout already uses a higher frequency of training, you can simply add in 30+ minutes of cardio per day. You can perform the cardio immediately after your weight training or at another time of the day that fits your schedule.

Heres a saMPle PriMer PHase sCHeDUle
dAY Monday (Day 1) Tuesday (Day 2) Wednesday (Day 3) Thursday (Day 4) Friday (Day 5) Saturday (Day 6) Sunday (Day 7) Monday (Day 8) Repeat The Cycle...
AM - cArdO 30 minutes 30 minutes 30 minutes Off/Rest 30 minutes 30 minutes 30 minutes Off/Rest
PM - ExErcISE Chest, Shoulders and Triceps Quads, Hams, Calves Back, Biceps and Abs Off/Rest Triceps, Shoulders and Chest Calves, Hams and Quads Abs, Biceps and Back Off/Rest

During the Overload Phase the primary goal is maximal muscle growth
and caloric retention so all cardio should be eliminated except for the purpose of a light warm up / cool down for a maximum of 10 minutes each.
If you like to organize your workouts so they fit inline with a weekly
schedule, rather than running through the weekends, you can follow this schedule below:
Heres a saMPle week

dAY Monday: Day 1 Tuesday: Day 2 Wednesday: Day 3 Thursday: Day 4 Friday: Day 5 Saturday: Day 6 Sunday: Day 7 Monday: Day 8 Tuesday: Day 9 Wednesday: Day 10 Thursday: Day 11 Friday: Day 12 Saturday: Day 13 Sunday: Day 14 Repeat The Cycle...
ExErcISE Chest, Shoulders and Triceps Quads, Hams and Calves Off Back, Biceps and Abs Triceps, Shoulders and Chest Off Off Calves, Hams and Quads, Abs, Biceps and Back Off Chest, Shoulders and Triceps Back, Biceps and Abs Off Off
Fitness Model Training Program

21-DAY FAST MASS BUILDING
DAY ONE CHEST, SHOULDERS & TRICEPS
Note: All exercises should be proceeded with a proper warm up as outlined in the Pre-Workout Warm-Up Routine
BODY ParT exerCise seTs rePs resT
Chest
Incline Dumbbell Press Flat-Bench Dumbbell Press Decline Dumbbell Press *After you complete all 3 exercises back-to-back, rest for 2 minutes. Repeat for a total of 3-4 Extended Set circuits. Shoulders Bent-Over Lateral Raise Seated T-Lateral Raises Standing Overhead Dumbell Press *After you complete all 3 exercises back-to-back, rest for 2 minutes. Repeat for a total of 3-4 Extended Set circuits. Triceps Lying Barbell Skull Crushers Close Grip Presses Bench Dips *After you complete all 3 exercises back-to-back, rest for 2 minutes. Repeat for a total of 3-4 Extended Set circuits.
3-4 3-4 3-4
8-12 8-12 8-12
2 min.
3-4 3-4 3-4
8-12 8-12 8-12
2 min.
3-4 3-4 3-4
8-12 8-12 8-12
2 min.
DAY TWO QUADRICEPS, HAMSTRINGS & CALvES

Quadriceps
Front Squat (Narrow Stance) Front Squat (Wide Stance) *After you complete all 2 exercises back-to-back, rest for 2 minutes. Repeat for a total of 3-4 Extended Set circuits. Hamstrings Back Squat (Narrow Stance) Back Squat (Wide Stance) *After you complete all 2 exercises back-to-back, rest for 2 minutes. Repeat for a total of 3-4 Extended Set circuits. Calves Seated Calf Press Standing Calf Press *After you complete all 2 exercises back-to-back, rest for 2 minutes. Repeat for a total of 3-4 Extended Set circuits.
3-4 3-4
8-12 8-12
2 min.
3-4 3-4
8-12 8-12
2 min.
3-4 3-4
20-30 20-30
2 min.

DAY THREE BACk, BICEPS & ABS
Back
Bent-Over Barbell Row (Wide Grip) Bent-Over Barbell Row (Narrow Grip) Bent-Over Barbell Row (Reverse Grip) *After you complete all 3 exercises back-to-back, rest for 2 minutes. Repeat for a total of 3-4 Extended Set circuits. Biceps Reverse Barbell Curl Wide-Grip Barbell Curl Close-Grip Barbell Curl *After you complete all 3 exercises back-to-back, rest for 2 minutes. Repeat for a total of 3-4 Extended Set circuits. Abs Hanging Knee Raise Weighted Knee Crunch *After you complete all 2 exercises back-to-back, rest for 2 minutes. Repeat for a total of 3-4 Extended Set circuits.
3-4 3-4 3-4
8-12 8-12 8-12
2 min.
3-4 3-4 3-4
8-12 8-12 8-12
2 min.
3-4 3-4
15-20 failure
2 min.
DAY FOUR - REST DAY FIvE TRICEPS, SHOULDERS & CHEST

Triceps
Lying Barbell Skull Crushers Close Grip Presses Bench Dips *After you complete all 3 exercises back-to-back, rest for 2 minutes. Repeat for a total of 3-4 Extended Set circuits. Shoulders Bent-Over Lateral Raise Seated T-Lateral Raises Standing Overhead Dumbell Press *After you complete all 3 exercises back-to-back, rest for 2 minutes. Repeat for a total of 3-4 Extended Set circuits. Chest Incline Dumbbell Press Flat-Bench Dumbbell Press Decline Dumbbell Press *After you complete all 3 exercises back-to-back, rest for 2 minutes. Repeat for a total of 3-4 Extended Set circuits.
3-4 3-4 3-4
8-12 8-12 8-12
2 min.
3-4 3-4 3-4
8-12 8-12 8-12
2 min.
3-4 3-4 3-4
8-12 8-12 8-12
2 min.
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DAY SIX CALvES, HAMSTRINGS & QUADRICEPS
Calves
Seated Calf Press Standing Calf Press *After you complete all 2 exercises back-to-back, rest for 2 minutes. Repeat for a total of 3-4 Extended Set circuits. Hamstrings Back Squat (Narrow Stance) Back Squat (Wide Stance) *After you complete all 2 exercises back-to-back, rest for 2 minutes. Repeat for a total of 3-4 Extended Set circuits. Quadriceps Front Squat (Narrow Stance) Front Squat (Wide Stance) *After you complete all 2 exercises back-to-back, rest for 2 minutes. Repeat for a total of 3-4 Extended Set circuits.
3-4 3-4
20-30 20-30
2 min.
3-4 3-4
8-12 8-12
2 min.
3-4 3-4
8-12 8-12
2 min.
DAY SEvEN ABS, BICEPS & BACk

Abs
Hanging Knee Raise Weighted Knee Crunch *After you complete all 2 exercises back-to-back, rest for 2 minutes. Repeat for a total of 3-4 Extended Set circuits. Biceps Reverse Barbell Curl Wide-Grip Barbell Curl Close-Grip Barbell Curl *After you complete all 3 exercises back-to-back, rest for 2 minutes. Repeat for a total of 3-4 Extended Set circuits. Back Bent-Over Barbell Row (Wide Grip) Bent-Over Barbell Row (Narrow Grip) Bent-Over Barbell Row (Reverse Grip) *After you complete all 3 exercises back-to-back, rest for 2 minutes. Repeat for a total of 3-4 Extended Set circuits.
3-4 3-4
15-20 failure
2 min.
3-4 3-4 3-4
8-12 8-12 8-12
2 min.
3-4 3-4 3-4
8-12 8-12 8-12
2 min.
DAY EIGHT - REST

aBOUT YOUr FirsT 7 DaYs OF TraiNiNG: This is the Primer Phase performed on lower calories but with a high energy expenditure to set up the anabolic amplifier effect to occur next week. This phase doesnt allow you to drop the weight when you finish a set. Youll be maximizing muscle retention, metabolism and muscular endurance and strength by increasing your reps up to threefold by harnessing the power of extended-sets training. The additional 30-minutes of easy cardio will ensure your maximizing fat loss the first 7-days. Get ready to GROW fast next week.
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wOrkOUT JOUrNal
WEEK OF BEGINNING BODYWEIGHT ENDING BODYWEIGHT BODYFAT% BODYFAT%
CarDiO lOG
DAY TYPE
1) BIKE 1) 2) 3)
HEART RATE TIME
125
30
DAY TYPE
4) 5) 6) 7)
HEART RATE TIME
wOrkOUTs
date Bodypart Exercise Set 1
Wt./Rep 50/15
Set 2
Wt./Rep 60/10
Set 3
Wt./Rep 70/8
Set 4
Wt./Rep 75/6
Sample Chest
Incline dumbbell press
COMMENTS:
Make photocopies of the chart and retain in a notebook to chart your progress.
BROUGHT TO YOU BY LEE HAYWARD AND VINCE DEL MONTE WWW.21dAYFASTMASSBuIldING.cOM
2 1 Day
Mass Building Fast
Muscle Model Workout
Basic Introduction Always consult a physician before beginning this or any exercise program.
Complete a thorough warm-up as described in the section Pre-Workout WarmUp Routine before commencing the Muscle Model Workout.
For maximal fat burning during the low calorie Primer Phase, 45 minutes of low
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Safety & More Recommendations Safety Step #1: Master proper exercise technique with a slow and controlled tempo with a full range of motion.
Safety Step #2: Master a strong and steady lifting speed before increasing
poundage.
Safety Step #3: Keep increasing poundage but never sacrifice technique, range
of motion or speed for extra weight. Summary of Progression to Increase Intensity: Smooth & controlled movement -> Full range of motion -> Increase lifting speed -> Add resistance.
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Method behind the madness:
off schedule. Heres a sample week: Heres a saMPle week dAY ExErcISE Monday Shoulders and Triceps Tuesday Legs Wednesday Off Thursday Chest and Bis Friday Off Saturday Back Sunday Off Repeat
The 4-Day Muscle Model Workout will be on a; 2 days on, 1 day off, 1 day on, 1 day
During the Primer Phase the primary goal is maximal fat loss and caloric
expenditure to set you up for the Anabolic Amplifier Effect. Incorporate at least 45 minutes of cardio a day for at least six days. You can perform the cardio immediately after your weights or at another time of the day. Here is a sample schedule: Heres a saMPle sCHeDUle AM - cArdO PM - ExErcISE 45 minutes Shoulders and Triceps 45 minutes Legs 45 minutes Off 45 minutes Chest and Bis 45 minutes Off 45 minutes Back Off Off
dAY Monday Tuesday Wednesday Thursday Friday Saturday Sunday
During the Overload Phase the primary goal is maximal muscle growth and
caloric retention so all cardio should be eliminated except for a light warm up or
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cool down of no more than ten minutes for each.
8-12 reps Baby! I have trained all sorts of rep ranges and when it comes
time to pick the most anabolic rep range, 8 to 12 reps per set is the money range. Anything less and it can become a challenge to get good form when performing each rep and anything higher is simply not heavy enough to force maximal mass in our short 21-day window.
3-4 Sets Baby! We are firm believers that performing multiple sets of an
exercise and pushing yourself to the limit with every working set is necessary for generating high intensity and providing maximum stimulation to completely destroy the muscles and spur on new growth.
Forced reps and Strip Setting! These are the only two advanced and high
intensity techniques youll rely on during the Muscle Model Workout. Strip setting should be done on your third and fourth set of every exercise. A typical strip set should be an additional 8-12 reps, which will require you to strip the weight 5070%. You can also employ forced reps on your third and fourth sets to reach your 8-12 rep range followed by your strip set. Bottom line: your third and fourth sets should be all out sets where you leave nothing to spare. But dont ever sacrifice your lifting form for safety reasons.
60 Seconds rest. This is the most anabolic rest period because it elicits the
most natural testosterone and growth hormone into your system. If youre training with a partner, simply go back and forth and if youre alone, use a stopwatch to keep the rest periods measured and honest.
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How Much Weight. You should pyramid your weights up with each set and each
workout. Here is an example. Week 1: 1st set - 12 reps @75 lbs 2nd set - 10 reps @80 lbs 3rd set - 8 reps @85 lbs + Strip Set of 8 reps at 40-50 lbs 4th set - 8 reps @85 lbs + Strip Set of 8 reps at 40-50 lbs Week 2: 1st set - 12 reps @80 lbs 2nd set - 10 reps @85 lbs 3rd set - 8 reps @90 lbs + Strip Set of 8 reps at 40-50 lbs 4th set - 8 reps @90 lbs + Strip Set of 8 reps at 40-50 lbs Week 3: 1st set - 12 reps @85 lbs 2nd set - 10 reps @90 lbs 3rd set - 8 reps @95 lbs + Strip Set of 8 reps at 40-50 lbs 4th set - 8 reps @95 lbs + Strip Set of 8 reps at 40-50 lbs *After 21 days your strength should have gone up 5 to 10 pounds on all smaller bodyparts and about 10-30 pounds on all larger bodyparts. *Remember, you can perform 1-2 warm up sets before each exercise but for no more than 10-12 reps and 50% of your top working weight. Do not count these as work sets.
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Program Guidelines:
Due to the extreme work demand I dont recommend a lot of freedom in its
application. I suggest doing 2 days on, 1 day off, 1 day on, 1 day off, 1 day on, 1 day off. Repeat this format for the entire 21 days so youll perform each workout once per week
You can use the same weight training routine for the Primer Phase and
Overload Phase. The lighter starting weights will work will along with the low calorie Primer Phase and then your training weights will get heavier as you transition into the high calorie Overload Phase. The cardio deficit is established via the 45-minute cardio routines during the low calorie Primer Week.
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Muscle Model Training Program

DAY ONE SHOULDERS & TRICEPS
Shoulders
Behind The Neck Barbell Press 3-4 8-12* Seated Military Press 3-4 8-12* Upright Cable Rows 3-4 8-12* Super Set With Front Cable Raises 3-4 8-12* Dumbbell Lateral Raises 3-4 8-12* Super Set With Close Grip Upright Rows 3-4 8-12* Triceps Dumbbell Shrugs 3-4 15 EZ Bar Skull Crushers 3-4 8-12* Super Set With Close Grip Presses 3 failure Close Grip Rope Pressdowns 3-4 15* * Add a 15% drop set on your last 2 sets until failure. Get ready to get RIPPED up.
60 sec. 60 sec. No Rest 90 sec. No Rest 90 sec. 60 sec. No Rest 2 min. 60 sec.
DAY TWO LEGS & ABS

Legs
Barbell Squats Leg Press Dumbbell Stiff Leg Deadlifts Lying Leg Curls
3-4 3-4 3-4 3-4
8-12* 8-12* 8-12* 8-12*
60 sec. 60 sec. 60 sec. No Rest 90 sec. 120 sec. 15 sec.
Super Set With Seated Leg Extensions 3-4 8-12* Donkey Calf Raises 3-4 failure Abdominals Lying Ab Crunches 3-4 12-15 * Add a 15% drop set on your last 2 sets until failure. Get ready to get RIPPED up.
DAY THREE - REST
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Muscle Model Training Program

DAY FOUR CHEST & BICEPS
Chest
Incline Dumbbell Chest Press 3-4 8-12* Flat Dumbbell Chest Press 3-4 8-12* Seated Pec Deck 3-4 8-12* Cable Flys 3-4 8-12* Bicep Incline Dumbbell Curls 3-4 8-12* 3 Preacher Bicep Curls 8-12* Standing Barbell Curls 3 failure * Add a 15% drop set on your last 2 sets until failure. Get ready to get RIPPED up.
60 sec. 60 sec. 60 sec. 60 sec. 60 sec. 60 sec. 120 sec.
DAY FIvE - REST DAY SIX

Back
Pull-Up/Chin Up Variations 6 failure 60 sec. Bent Over Rows 3-4 8-12* 60 sec. Seated Close Grip Rows 3-4 8-12* 60 sec. Dumbbell Pullovers 3-4 8-12* 90 sec. One-Arm Rows 3-4 8-12* 60 sec. Reverse Pec Deck 3-4 8-12* 90 sec. Weighted Back Extensions 3-4 15 60 sec. *Every set alternate between wide grip pull-ups, close grip chin ups and neutral grip chin ups so youll do a total of 2-sets on each. * Add a 15% drop set on your last 2 sets until failure. Get ready to get RIPPED up.
DAY SEvEN - REST

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wOrkOUT JOUrNal
CarDiO lOG
DAY TYPE
1) BIKE 1) 2) 3)
HEART RATE TIME
125
30
DAY TYPE
4) 5) 6) 7)
HEART RATE TIME
wOrkOUTs
Wt./Rep 50/15
Set 2
Wt./Rep 60/10
Set 3
Wt./Rep 70/8
Set 4
Wt./Rep 75/6
Sample Chest
COMMENTS:
2 1 Day
ass Building Fast M
Hardcore Bodybuilder Workout
Always consult a physician before beginning this or any exercise program. Complete a thorough warm-up as described in the section Pre-Workout WarmUp Routine before commencing the Hardcore Bodybuilder Workout.
Basic Introduction
For maximal fat burning during the low calorie Primer Phase, 45-minutes of low
22

Safety & More Recommendations
Safety Step #1: Master proper exercise technique with a slow and
controlled tempo with a full range of motion.
Safety Step #2: Master a strong and steady lifting speed before
increasing poundage.
Safety Step #3: Keep increasing poundage but never sacrifice technique,
range of motion or speed for extra weight. Summary of Progression to Increase Intensity: Smooth & controlled movement -> Full range of motion -> Increase lifting speed -> Add resistance.
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Method Behind The Madness:
The 4-Day Hardcore Bodybuilder Workout should be followed on a 2 days

on, 1 day off, 2 days on, 2 days off schedule.
Heres a saMPle week

dAY Monday Tuesday Wednesday Thursday Friday Saturday Sunday Repeat Now if those particular days do not fit your schedule you can train on different days. However you should never train more than 2 days in a row before taking a day of rest. ExErcISE Chest Back Off (light cardio optional) Legs Shoulders and Arms Off (light cardio optional) Off (light cardio optional)
During the Primer Phase the primary goal is maximal fat loss and caloric
restriction to set you up for the Anabolic Amplifier Effect. For this reason I personally do not like to do heavy mass building workouts while following a low calorie diet. So during the low calorie Primer Phase I would recommend following the Bodyweight 500 Circuit Workout thats outlined in the next section. Then when you switch to the high calorie Overload Phase you can use the Hardcore Bodybuilder Workout as outlined here.
During the high calorie Overload Phase the primary goal is maximal
muscle growth and caloric retention so all cardio should be eliminated except for a light warm up or cool down of no more than ten minutes for each.
Each workout will start with a heavy mass building power exercise done
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for 5 sets of 5 reps. Afterwards youll move on to some smaller and lighter isolation exercises to complete the workout and hit the muscles from different angles.
We are firm believers in performing multiple working sets of an exercise and

pushing yourself with every set. The goal here is to stimulate maximum muscle growth and completely destroy the muscles so they respond by getting bigger and stronger!
The rest periods between sets for the heavy mass building 5x5 exercises should
be upwards of 3 minutes between sets. You need to be fully rested so that you generate maximum strength and power.
For the smaller isolation exercises you can rest between 1 and 2 minutes
between sets, basically just long enough to catch your breath and prepare for your next set. How Much weight To lift. You should pyramid your weights up with each and each workout. Here is an example.
week 1:
Warm Up Set Empty Bar x 10 reps Warm Up Set 95 pounds x 10 reps Warm Up Set 135 pounds x 5 reps 1st set 185 pounds x 5 reps 2nd set 185 pounds x 5 reps 3rd set 185 pounds x 5 reps 4th set 185 pounds x 5 reps 5th set 185 pounds x 5 reps If you were able to perform all 5 sets of 5 reps with good form and with no help from a spotter, you would then up the weight by 5-10 pounds for your next workout.
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week 2:
Warm Up Set Empty Bar x 10 reps Warm Up Set 95 pounds x 10 reps Warm Up Set 135 pounds x 5 reps 1st set 195 pounds x 5 reps 2nd set 195 pounds x 5 reps 3rd set 195 pounds x 5 reps 4th set 195 pounds x 5 reps 5th set 195 pounds x 5 reps As you get stronger youll need to include more progressively heavier warm up sets to work up to your top working weights. This is outlined in more detail in the Pre-Workout Warm-Up Routine section. *Keep track of all your weights lifted and with each 21-Day Cycle and each time you perform the Hardcore Bodybuilder Workout strive to beat your personal best lifts form the previous time you followed it.
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Hardcore Bodybuilding Training Program

DAY ONE CHEST
Chest
Decline Barbell Bench Press 5 5 Incline Bench Dumbbell Flyes 3 10-12 Pec Deck Flyes *Super Set With* 3 10-12 Reverse Pec Deck Flyes *Super Set With* 3 25 Push Ups (do as many sets as needed to get 100 total reps)
3 min. 1-2 min. 1-2 min.
DAY TWO BACk

Back
1 min. 3 min. 1 min. 1-2 min. Pull Ups 1 min. Chest Supported Row Machine 1-2 min. Pull Ups 1 min. Face Pulls 1-2 min. Pull Ups 1 min. **Note: Spacing out your pull ups over the course of your back workout like this will allow you to perform more total reps than if you just did them set after set together.
Pull Ups Deadlift Pull Ups Dumbbell Pullovers
1 5 1 3 1 3 1 3 1
5-10 5 5-10 10-12 5-10 10-12 5-10 10-12 5-10
DAY THREE - REST (light cardio optional) DAY FOUR

Shoulders
Biceps Tricep
Bradford Press Seated Dumbbell Press Dumbbell Side Lateral Raises Standing Barbell Curls Incline Dumbbell Curls Tricep Cable Push Downs Decline Bench Tricep Extensions 27
2 3 3 3 3 3 3
25 8-10 10-12 8-10 10-12 8-10 10-12
30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.
Hardcore Bodybuilding Training Program

DAY FOUR
Legs
Leg Extensions (warm up the knees & pre-exhaust the quads) 100 total reps with light weight Barbell Squats 5 5 3 min. Lying Leg Curls* 3 10-12 Leg Extensions* 3 10-12 2 min. Standing Calve Raises 3 10-12 1 min. Abdominals Pull Down Cable Ab Crunches 3 15 1 min. *Note: you can super set leg curls and leg extensions back and forth for 3 sets each. **Note: The first set of leg extensions is done with really lightweight to warm up the knees and pre-exhaust quads before moving into the rest of the leg workout
DAY SIX & SEvEN - REST (light cardio optional)

28
wOrkOUT JOUrNal
CarDiO lOG
DAY TYPE
1) BIKE 1) 2) 3)
HEART RATE TIME
125
30
DAY TYPE
4) 5) 6) 7)
HEART RATE TIME
wOrkOUTs
Wt./Rep 50/15
Set 2
Wt./Rep 60/10
Set 3
Wt./Rep 70/8
Set 4
Wt./Rep 75/6
Sample Chest
COMMENTS:
2 1 Day
l Additional Optiona tion Workout Deple
500 Rep Bodyweight Circuit
Always consult a physician before beginning this or any exercise program. Complete a thorough warm-up as described in the section Pre-Workout WarmUp Routine before commencing the Bodyweight 500 Circuit Routine Workout.
Basic Introduction
This workout will ONLY be used during the low calorie Primer Phase. For
maximal fat burning during the low calorie Primer Phase, 45-minutes of low intensity cardio such as walking on the Stairmaster or walking on a steep incline of a treadmill is strongly recommended.
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Bodyweight 500 Circuit Routine

Method Behind The Madness:
The purpose of the Bodyweight 500 Workout is made up of 5 different exercises

that you will do for a total of 100 reps each, thus the name Bodyweight 500.
This workout is going to provide you with some higher volume training variety
thats totally different from the heavy lower rep training that you typically do during you regular workouts.
A workout of all bodyweight exercises will give your joints, tendons, and
ligaments a break from doing heavy weight-training exercises. Doing bodyweight movements tend to be easier and less jarring on the joints and provide a unique form of muscle stimulation.
Another benefit from bodyweight exercises is that they provide a higher level
of neuromuscular activation compared to exercises that just move your limbs. For example, pull-ups are harder than pull downs and squats are harder than leg presses. This is because you are moving your entire body in a real 3 dimensional environment and not just your arms or legs.
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Program Guidelines:
The Bodyweight 500 Workout will be done on a day on, day off pattern during
the low calorie Primer Phase. On your days off from the strength training you should do at least 45 minutes of cardio.
Here is a saMPle week:

dAY Monday Tuesday Wednesday Thursday Friday Saturday Sunday ExErcISE Bodyweight 500 Circuit Routine 45 minutes of cardio (walking, jogging, bicycling, etc.) Bodyweight 500 Circuit Routine 45 minutes of cardio (walking, jogging, bicycling, etc.) Bodyweight 500 Circuit Routine 45 minutes of cardio (walking, jogging, bicycling, etc.) Bodyweight 500 Circuit Routine
You can also do additional cardio if you like on the days you follow the actual
Bodyweight 500 Circuit Routine as well. For example, you could do cardio in the morning and strength training in the evening (or vice versa).

BODYWEIGHT 500 CIRCUIT ROUTINE
exerCise seTs rePs resT
Push Ups Bodyweight Rows Bodyweight Lunges Hyper Extensions Decline Bench Sit Ups
4 4 4 4 4
25 25 25 25 25
60 sec. 60 sec. 60 sec. 60 sec. 60 sec.
The way the program works is youll do a single set of each exercise and repeat the circuit 4 times. For example, do a set of push ups, rows, lunges, hypers, and sit ups. Then repeat for a total of 4 circuits.
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If you cannot perform 25 reps of each exercise in a single set, you can perform the total number of reps in a rest Pause fashion.
FOr exaMPle, YOU MaY DO:

15 push ups Rest 10-20 seconds 5 push ups Rest 10-20 seconds 5 push ups This would equal a total of 25 push ups done in a Rest Pause fashion. The sheer volume of this workout (i.e. 500 reps) is quite advanced. Depending on your level of conditioning right now you may or may not be able to complete the entire 500 reps at the start. Use your own personal judgement on this one. If you go through 1 or 2 sets of each exercise and feel totally wiped out. Then call it a day and stop your workout. And the next time you perform this workout routine strive to perform an additional set of each exercise. When you work up to doing the entire Bodyweight 500 Circuit Routine Workout you will have built up an impressive level of muscular endurance and a high work capacity!
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wOrkOUT JOUrNal
CarDiO lOG
DAY TYPE
1) BIKE 1) 2) 3)
HEART RATE TIME
125
30
DAY TYPE
4) 5) 6) 7)
HEART RATE TIME
wOrkOUTs
Wt./Rep 50/15
Set 2
Wt./Rep 60/10
Set 3
Wt./Rep 70/8
Set 4
Wt./Rep 75/6
Sample Chest
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Part 7 - The Printable Workout Sheets and Training Log

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Part 7 - The Printable Workout Sheets and Training Log

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FAST MASS BUILDING PRESENTS

21 Day Fast Mass Building

FAST MASS BUILDING PRESENTS

21 Day Fast Mass Building

FAST MASS BUILDING PRESENTS

Go From Hardest To Easiest. Youll notice that each variation of an exercise

21 Day Fast Mass Building

FAST MASS BUILDING PRESENTS

21 Day Fast Mass Building

FAST MASS BUILDING PRESENTS

Heres a saMPle week

21 Day Fast Mass Building

FAST MASS BUILDING PRESENTS

AM - cArdO 30 minutes 30 minutes 30 minutes Off/Rest 30 minutes 30 minutes 30 minutes Off/Rest

21 Day Fast Mass Building

FAST MASS BUILDING PRESENTS

Heres a saMPle week

FAST MASS BUILDING PRESENTS

Fitness Model Training Program

3-4 3-4 3-4

8-12 8-12 8-12

3-4 3-4 3-4

8-12 8-12 8-12

3-4 3-4 3-4

8-12 8-12 8-12

DAY TWO QUADRICEPS, HAMSTRINGS & CALvES

FAST MASS BUILDING PRESENTS

Fitness Model Training Program

3-4 3-4 3-4

8-12 8-12 8-12

3-4 3-4 3-4

8-12 8-12 8-12

DAY FOUR - REST DAY FIvE TRICEPS, SHOULDERS & CHEST

3-4 3-4 3-4

8-12 8-12 8-12

3-4 3-4 3-4

8-12 8-12 8-12

3-4 3-4 3-4

8-12 8-12 8-12

FAST MASS BUILDING PRESENTS

Fitness Model Training Program

DAY SEvEN ABS, BICEPS & BACk

3-4 3-4 3-4

8-12 8-12 8-12

3-4 3-4 3-4

8-12 8-12 8-12

DAY EIGHT - REST

HEART RATE TIME

HEART RATE TIME

Incline dumbbell press

21 Day Fast Mass Building

FAST MASS BUILDING PRESENTS

21 Day Fast Mass Building

FAST MASS BUILDING PRESENTS

21 Day Fast Mass Building

FAST MASS BUILDING PRESENTS

dAY Monday Tuesday Wednesday Thursday Friday Saturday Sunday

21 Day Fast Mass Building

FAST MASS BUILDING PRESENTS

21 Day Fast Mass Building

FAST MASS BUILDING PRESENTS

21 Day Fast Mass Building

FAST MASS BUILDING PRESENTS

FAST MASS BUILDING PRESENTS