Upload
others
View
33
Download
5
Embed Size (px)
Citation preview
BDOYWEIGHT MUSCLE | ALAIN GONZALEZ 2
COPYRIGHT NOTICE
Published By:Muscle Monsters LLC
Copyright © 2018 All material in this guide is, unless otherwise stated, the property of Alain Gonzalez. Copyright and other intellectual property laws protect these materials. Reproduction or retransmission of
the materials, in whole or in part, in any manner, without the prior written consent of the copyright holder, is a violation of copyright law.
BDOYWEIGHT MUSCLE | ALAIN GONZALEZ 3
LEGAL DISCLAIMER
All the information presented in “Bodyweight Muscle” is for educational and resource purposes only. It is not a substitute for or an addition to any advice given to you by your physician or health care provider.
Consult your physician before making any changes to your lifestyle, diet, or exercise habits. You are solely responsible for the way information in “Bodyweight Muscle” is perceived and utilized and so, you do so at your own risk.
In no way will Alain Gonzalez or any persons associated with “Bodyweight Muscle” be held responsible for any injuries or problems that may occur due to the use of this book or the advice contained within.
BDOYWEIGHT MUSCLE | ALAIN GONZALEZ 4
NUMBER 10FULL BODY AMBUSH
MUSCLE GROUP EXERCISE SETS REPS REP TEMPO REST TIMEBiceps/Back Chin Ups 2 15 1-0-3-0 90 seconds
Triceps/Chest Bench dips 2 15 2-0-2-0 60 seconds
Quads One Legged Squats 2 12 1-0-2-0 60 seconds
Back Pull Ups 2 10 1-0-2-0 90 seconds
Shoulders Handstand Push Ups 2 10 1-0-2-0 60 seconds
Chest Decline Push Ups 2 15 2-0-3-0 60-90 seconds
Calves Calf Raises 4 15 1-3-3-0 40 seconds
PRINCIPLES
REST 2 MINUTES BETWEEN EACH EXERCISE
BDOYWEIGHT MUSCLE | ALAIN GONZALEZ 5
NUMBER 9ABSolute 6 PACK
EXERCISE SETS REPS REP TEMPO REST TIMEHanging Leg Raises 2 10 1-0-3-0 60 seconds
Bicycle Crunches 4 15 1-0-1-0 40 seconds
Toe-Touch Crunches 2 10 1-0-2-0 40 seconds
Ab Crunches 4 15 2-0-2-0 40 seconds
PRINCIPLES
REST 1 MINUTES BETWEEN EACH EXERCISE
BDOYWEIGHT MUSCLE | ALAIN GONZALEZ 6
NUMBER 8ARMed FORCES
MUSCLE GROUP EXERCISE SETS REPS REP TEMPO REST TIMEBiceps Chin Ups 4 15 1-0-3-0 60 seconds
Biceps Pull ups 2 10 1-0-1-0 90 seconds
Triceps Bench Dips 4 15 2-1-2-0 60 seconds
Triceps Push Ups 4 15 1-1-3-0 40 seconds
PRINCIPLES
REST 1 MINUTES BETWEEN EACH EXERCISE
BDOYWEIGHT MUSCLE | ALAIN GONZALEZ 7
NUMBER 7FULL BODY AMBUSH: ADVANCED
Static Holds: To perform a static hold, contract your muscles at the top of the rep (peak contraction) and hold that position for the length of time specified in the table. When you can no longer stay in that position, slowly let gravity bring you down. Static holds involve only a single rep.
MUSCLE GROUP EXERCISE SETS REPS REP TEMPO STATIC HOLDBiceps/Back Chin Ups 4 15 1-0-3-0 15 sec. Hold
Triceps/Chest Bench dips 4 15 2-0-2-0 30 sec. Hold
Quads One Legged Squats 4 12 1-0-2-0 n/a
Back Pull Ups 2 10 1-0-2-0 n/a
Shoulders Handstand Push Ups 2 10 1-0-2-0 n/a
Chest Decline Push Ups 4 15 2-0-3-0 35 sec. Hold
Calves Calf Raises 4 15 1-3-3-0 n/a
*Static Holds are performed as the last “set” of each exercise. For example, do your first 3 sets of chin ups first, AND THEN move to the static hold. The static hold will act as the 4th set.
PRINCIPLESREST 2 MINUTES BETWEEN EXERCISESREST 60 SECONDS BETWEEN EACH SET
BDOYWEIGHT MUSCLE | ALAIN GONZALEZ 8
NUMBER 6THE INCINERATOR
How to perform The Incinerator? Like circuit training, take 6 different exercises and list them in an order where muscle groups are separated. Instead of putting a time on each exercise, we will be using a repetition amount (the amount of reps does not have to be the same). Start off by performing the first exercise for the given amount of reps, then transition right into the next exercise. Try to perform every exercise for the given amount of reps as fast as possible (you may or may not have to rest in between exercises). Resting between sets is recommended but not required. The idea here is simply to set a timer on 12 minutes and blast through this routine as many times as possible. The goal every time you perform The Incinerator is to outperform your last performance by finishing more cycles in the same amount of time.
# EXERCISE REPS REP TEMPO REST TIME1 Burpees 10 n/a 15 seconds
2 High Knees 30 n/a 10 seconds
3 Push Ups 25 n/a 15 seconds
4 Jump Squats 15 n/a 15 seconds
5 Mountain Climbers 30 n/a 10 seconds
6 T-Push Ups 10 n/a 10 seconds
PRINCIPLES
REST 2 MINUTES BETWEEN EACH EXERCISE
BDOYWEIGHT MUSCLE | ALAIN GONZALEZ 9
NUMBER 5UPPER-BODY ANNIHILATOR
MUSCLE GROUP EXERCISE SETS REPS REP TEMPO REST TIMEBack Pull Ups 3 10 1-1-2-0 60 seconds
Back/Biceps Chin Ups 4 15 1-0-3-0 60 seconds
Shoulders Handstand Push Ups 4 10 2-0-2-0 40 seconds
Chest Decline Push Ups 4 25 2-0-2-0 40 seconds
Chest/Triceps Bench Dips 4 25 2-1-2-0 60 seconds
Chest/ Shoulders Wide Push Ups 2 15 1-1-3-0 60 seconds
PRINCIPLES
REST 2 MINUTES BETWEEN EACH EXERCISE
BDOYWEIGHT MUSCLE | ALAIN GONZALEZ 10
NUMBER 4LOWER-BODY DEMOLITION
MUSCLE GROUP EXERCISE SETS REPS REP TEMPO REST TIMEQuads One Legged Squats 2 12 1-0-3-0 60 seconds
Quads Hindu Squats 4 15 2-0-3-0 40 seconds
Hamstrings Walking Lunges 4 12 1-0-2-0 60 seconds
Hamstrings Floor back Ham Extensions 2 10 1-0-4-0 60 seconds
Calves Calf Raises 4 15 1-3-3-0 40 seconds
PRINCIPLES
REST 2 MINUTES BETWEEN EACH EXERCISE
BDOYWEIGHT MUSCLE | ALAIN GONZALEZ 11
NUMBER 3TOTAL-BODY SCULPTING
How to perform Total-Body Sculpting? Like the Fat Incinerator, take 6 different exercises and list them in an order where muscle groups are separated. Instead of putting a time on each exercise, we will be using a repetition amount (the amount of reps does not have to be the same). Start off by performing the first exercise for the given amount of reps, then transition right into the next exercise. Resting between sets is recommended but not required. The idea here is simply this circuit as many times as possible. The goal every time you perform Total-Body Sculpting is to outperform your last performance by finishing more cycles in the same amount of time.
# EXERCISE REPS REP TEMPO REST TIME1 Chin Ups 10 n/a 30 seconds
2 Bench dips 30 n/a 10 seconds
3 Jump Squats 20 n/a 15 seconds
4 T-Push Ups 15 n/a 15 seconds
5 Leg Kickbacks 20 n/a 15 seconds
6 Decline Push Ups 15 n/a 30 seconds
BDOYWEIGHT MUSCLE | ALAIN GONZALEZ 12
NUMBER 2UPPER-BODY ANNIHILATOR: ADVANCED
Static Holds: To perform a static hold, contract your muscles at the top of the rep (peak contraction) and hold that position for the length of time specified in the table. When you can no longer stay in that position, slowly let gravity bring you down. Static holds involve only a single rep.
MUSCLE GROUP EXERCISE SETS REPS REP TEMPO STATIC HOLDBack Pull Ups 4 10 1-1-2-0 15 sec. Hold
Back/Biceps Chin Ups 4 15 1-0-3-0 30 sec. Hold
Shoulders Handstand Push Ups 4 10 2-0-2-0 n/a
Chest Decline Push Ups 4 25 2-0-2-0 n/a
Chest/Triceps Bench Dips 5 25 2-1-2-0 35 sec. Hold
Chest/ Shoulders Wide Push Ups 4 15 1-1-3-0 35 sec. Hold
*Static Holds are performed as the last “set” of each exercise. For example, do your first 3 sets of chin ups first, AND THEN move to the static hold. The static hold will act as the 4th set.
PRINCIPLESREST 2 MINUTES BETWEEN EACH EXERCISE
BDOYWEIGHT MUSCLE | ALAIN GONZALEZ 13
NUMBER 1TOTAL-BODY TORTURE
Super Set: When you perform a set of a particular exercise, then move on to another one with no rest.
MUSCLE GROUP EXERCISE SETS REPS REP TEMPO REST TIME
Back/ ChestPull Ups/
Decline Push Ups2
10/20
1-0-2-0/2-0-2-0
60 seconds
Biceps/ TricepsChin Ups/
Bench Dips2
12/25
1-0-3-0/2-1-2-0
45 seconds
Shoulders/ Quads
Handstand Push Ups/Squats
210/12
1-0-2-0/2-0-3-0
60 seconds
Hamstrings/ Calves
Walking Lunges/Calf raises
212/15
1-0-1-0/3-3-3-3
40 seconds
PRINCIPLES
REST 2 MINUTES BETWEEN EACH EXERCISE
BDOYWEIGHT MUSCLE | ALAIN GONZALEZ 14
ABOUT THE AUTHORAlain Gonzalez is a former skinny guy turned jacked fitness professional. He’s a personal trainer, consultant, and has written for some of the most prestigious online fitness magazines.
His transformation has been featured in articles on websites all over the internet and has given hope to countless “hardgainers” all over the world.
He is the founder of www.MuscleMonsters.com, a free fitness website dedicated to helping guys (and gals) to build muscle, get lean, and achieve a physique they never thought possible.
Over the years, Alain has helped thousands of naturally skinny guys to finally move the scale and pack on pounds of rock hard muscle mass, regardless of their genetics, and he hopes to do the same for you.
Stay In Touch!