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Top 10 Muscle-Enhancing Bodyweight Workouts 2
Copyright Notice
Published By:
Alain GonzalezOrlando Fl, 32825
Copyright © 2013 All material in this guide is, unlessotherwise 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 thecopyright holder, is a violation of copyright law.
Warning/DisclaimerAll the information presented in " Top 10 Muscle-Enhancing Bodyweight Workouts" 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 " Top 10 Muscle-Enhancing Bodyweight Workouts" is perceived and utilized and so, you do so at your own risk.
In no way will Alain Gonzalez or any persons associated with " Top 10 Muscle-Enhancing Bodyweight Workouts" be held responsible for any injuries or problems that may occur due to the use of this book or the advice contained within.
www.MuscleMonsters.com
Top 10 Muscle-Enhancing Bodyweight Workouts 3
Number 10
Full Body Ambush
Muscle Group Exercise Sets Reps Rep Tempo Rest Time
Biceps/Back Chin Ups 2 15 1-0-3-0 90 sec.
Triceps/Chest Bench Dips 2 15 2-0-2-0 60 sec.
Quads One Legged Squats
2 12 1-0-2-0 60 sec.
Back Pull Ups 2 10 1-0-2-0 90 sec.
Shoulders Handstand Push Ups
2 10 1-0-2-0 60 sec.
Chest Decline Push Ups
2 15 2-0-3-0 60-90 sec.
Calves Calf Raises 4 15 1-3-3-0 40 sec.
PrinciplesRest 2 Minutes Between each Exercise
www.MuscleMonsters.com
Top 10 Muscle-Enhancing Bodyweight Workouts 4
Number 9
ABSolute 6 Pack
Exercise Sets Reps Rep Tempo Rest
Hanging Leg Raises
2 10 1-0-3-0 60 sec.
Bicycle Crunches 4 15 1-0-1-0 40 sec.
Toe-Touch Crunches
2 10 1-0-2-0 40 sec.
Ab Crunches 4 15 2-0-2-0 40 sec.
PrinciplesRest 1 Minute Between each Exercise
www.MuscleMonsters.com
Top 10 Muscle-Enhancing Bodyweight Workouts 5
Number 8
ARMed Forces
Muscle Group Exercise Sets Reps Rep Tempo Rest
Biceps Chin ups 4 15 1-0-3-0 60 sec.
Biceps Pull ups 2 10 1-0-1-0 90 sec.
Triceps Bench Dips 4 15 2-1-2-0 60 sec.
Triceps Push Ups 4 15 1-1-3-0 40 sec.
PrinciplesRest 1 Minute Between each Exercise
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Top 10 Muscle-Enhancing Bodyweight Workouts 6
Number 7
Full Body Ambush: AdvancedStatic 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 Hold
Biceps/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.
Principles
Rest 2 Minutes Between Exercises
Rest 60 seconds between each SET
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Top 10 Muscle-Enhancing Bodyweight Workouts 7
Number 6
The IncineratorHow 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.
Number Exercise Reps Rep Tempo Rest
1 Burpees 10 N/A 15 Sec.
2 High Knees 30 N/A 10 sec.
3 Push Ups 25 N/A 15 sec.
4 Jump Squats 15 N/A 15 sec.
5 Mountain Climbers
30 N/A 10 sec.
6 T-Push Ups 10 N/A 10 sec.
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Top 10 Muscle-Enhancing Bodyweight Workouts 8
Number 5
Upper-Body AnnihilatorMuscle Group Exercise Sets Reps Rep Tempo Rest
Back Pull Ups 3 10 1-1-2-0 60 sec.
Back/Biceps Chin Ups 4 15 1-0-3-0 60 sec.
Shoulders HandstantPush Ups
4 10 2-0-2-0 40 sec.
Chest Decline Push Ups
4 25 2-0-2-0 40 sec.
Chest/Triceps Bench Dips 4 25 2-1-2-0 60 sec.
Chest/Shoulders
Wide Push Ups 2 15 1-1-3-0 60 sec.
PrinciplesRest 2 Minutes Between each Exercise
www.MuscleMonsters.com
Top 10 Muscle-Enhancing Bodyweight Workouts 9
Number 4
Lower-Body Demolition
Muscle Group Exercise Sets Reps Rep Tempo Rest
Quads One Legged Squats
2 12 1-0-3-0 60 sec.
Quads Hindu Squats 4 15 2-0-3-0 40 sec.
Hamstrings Walking Lunges
4 12 1-0-2-0 60 sec.
Hamstrings Floor back Ham
Extensions
2 10 1-0-4-0 60 sec.
Calves Calf Raises 4 15 1-3-3-0 40 sec.
PrinciplesRest 2 Minutes Between each Exercise
www.MuscleMonsters.com
Top 10 Muscle-Enhancing Bodyweight Workouts 10
Number 3
Total-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.
Number Exercise Reps Rep Tempo Rest
1 Chin Ups 10 N/A 30 sec.
2 Bench Dips 30 N/A 10 sec.
3 Jump Squats 20 N/A 15 sec.
4 T-Push Ups 15 N/A 15 sec.
5 Leg Kickbacks 20 N/A 15 sec.
6 Decline Push Ups 15 N/A 30 sec.
www.MuscleMonsters.com
Top 10 Muscle-Enhancing Bodyweight Workouts 11
Number 2
Upper-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 Hold
Back 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 HandstantPush 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
www.MuscleMonsters.com
Top 10 Muscle-Enhancing Bodyweight Workouts 12
Number 1
Total-Body Torture
Super Set: When you perform a set of a particular exercise, then move on to another one with no rest.
Muscle Group Super-Set Sets Reps Rempt Tempo Rest
Back/Chest
Pull Ups/Decline Push
Ups
2 10/20
1-0-2-0/2-0-2-0
60 sec.
Biceps/Triceps
Chin Ups/Bench Dips
2 12/25
1-0-3-0/2-1-2-0
45 sec.
Shoulders/Quads
Handstand Push Ups/
Squats
2 10/12
1-0-2-0/2-0-3-0
60 sec.
Hamstrings/Calves
Walking Lunges/
Calf raises
2 12/15
1-0-1-0/3-3-3-3
40 sec.
PrinciplesRest 2 Minutes Between each Exercise
www.MuscleMonsters.com
Top 10 Muscle-Enhancing Bodyweight Workouts 13
About the Author
Alain Gonzalez is a personal trainer, free lance writer and fitnessconsultant who has dedicated his life to helping others meet theirfitness goals.
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 fitness sitededicated to helping skinny guys and gals build muscle and staylean, and is the author of "Bony to Brawny" – The skinny guy'ssecret to explosive muscle gains revealed.
www.MuscleMonsters.com