Fpfl2 Training Manual Complete

8/12/2019 Fpfl2 Training Manual Complete

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19/111

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20/111

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24/111

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27/111

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28/111

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29/111

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4%7&%(, P?7,, F A-+7%2,(

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As you might well imagine

I veryrarelygetrequeststo help rarely get requests to create trainingprograms that reduce breast size.


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34/111

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36/111

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Isabel is taking charge over her problem areas through

hormone-stimulating training!

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L?'M+,7 GOP?,

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38/111

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And here is the best part: ,+,/ %- (0.2 9#21%&.'#2 *0280/#' %$$.,

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going to help you.

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Section Summary

A/ 024,2 10 8#C, # -#1 '0$$ 920;2#8 PZG7 ,--,&1%+,) 1*, 0/, 0- 1*, 3,$1 :#($ 10 $,1 .9

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7*%$ /01 0/'( C,,9$ $1%8.'.$ /,:) 3.1 #'$0 #''0:$ 1*, $12,/;1* 0- 0/, $1(', 10 /&,' 0.1

#/( :,#C/,$$ -208 1*, 01*,2$6


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"""#$%&'()*+(,--./-+,&-#0%& 1'2, G3

Training Modality # 1

DynamicTraining

e(/#8%& 12#%/%/; %$ 9203#3'( 1*, '#2;,$1 9#21 0- :*#1 :, 40 -02 -#1 '0$$ #1 8( -#&%'%1(6 A/ -#&1)

1*, %4,# 0- e(/#8%$8 %$ 0/, 0- 1*, 0+,2X#2&*%/; 1*,02%,$ 1*#1 ;0+,2/$ 1*, 12#%/%/; 92010&0'$ #1


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"""#$%&'()*+(,--./-+,&-#0%& 1'2, GD

Z')3 Y2%1?'K )81'%'%0) :, $,,C 10 .$, #$ 8#/( &0890./4 ,=,2&%$,$) *(32%4 #/4

&083%/#1%0/ 80+,8,/1$ #/4 &089',=,$ #$ ,--,&1%+,'( 90$$%3', 10 8,,1 0.2 ;0#'$6 M,#2'( #'' 0-

1*, ,=,2&%$,$ :,2, $,',&1,4 :%1* 1*, %4,# 0- %/&2,#$,4 80+,8,/1 %/+0'+,46

6D(('K$ ') )+ @12 )31) ?2 -$/'$( '@ )3'@R %- (0.2 ;0#' %$ 7*@3*$)*7-#1 02 "#@3*$)*7

-%1/,$$) (0. #2, 40%/; (0.2$,'- # ;2#+, 4%$$,2+%&, %- (0. #2, 9,2-028%/; ,+,/ kia 0- '0:,2 304(

,=,2&%$,$ :%1* 301* -,,1 2001,4 10 1*, ;20./4V%/ -#&1) (0.52, 9203#3'( /01 ;,11%/; *#'- 1*,

2,$.'1$ (0. &0.'4 3,6

F02 1*#1 2,#$0/) /,#2'( #'' 12#%/%/; $,$$%0/$ #2, *,#+%'( 4,9,/4,/1 0/

+#2%#1%0/$ 0- 1*, 3,$1 ,=,2&%$,$ -02 -#1 '0$$` 1*, './;,) 0+,2*,#4

92,$$) $%/;', ',; $H.#1) #/4 304(:,%;*1 9.''%/;6

7*,$, ,=,2&%$,$ $,2+, #$ 1*, -0./4#1%0/ -02 #'' 0- 1*, 4(/#8%&

:02C0.1$) :*%&* #2, -#$1 9#&,4 #/4 .$, 1*, 80$1 &083%/#1%0/ #/4

*(32%4 80+,8,/1$6 >44%1%0/#''() 1*, %4,# 0- 4(/#8%$8 :02C$ %1$

:#( %/10 #'' 0- 1*, 01*,2 12#%/%/; $1(',$6

Modality Summary

e(/#8%& 72#%/%/; %$ -#$1X9#&,4 &%2&.%1 12#%/%/;

7*, 9.290$, 0- 1*, 804#'%1( %$ 10 %/&2,#$,4 80+,8,/1 #/4 803%'%1(

A/ 024,2 10 9204.&, ARFXn) 8#/( 8.$&', ;20.9$ 8.$1 3, .$,4 >7 7JS G>PS 7APS

o

70 40 1*%$) &083%/#1%0/ 80+,8,/1$ $.&* #$ 1*, &.2'X10X92,$$ 02 0+,2*,#4

:#'C%/; './;, #2, .$,4

Z+,2X#2&*%/; 12#%/%/; 1*,02( 1*#1 ;0+,2/$ 8( $1(',) #$ :,'' #$ 12#%/%/; #1 8( -#&%'%1(

>LEM NCEMO P Y2%1?'K O81'%'%0 '%K8$1@$@ E_FTW *3'K3 3$/7@ '%@D/'% @$%@')'#')2. 1%4 )3$8$(+8$

1@@'@)@ '% /+@'%0 '%@D/'%T8$/1)$4 (1). '% )3$ aCb"


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"""#$%&'()*+(,--./-+,&-#0%& 1'2, GG


Lactic AcidTraining

Lactic Acid training%$ # ;2,#1 :#( 10 .1%'%D, :,%;*1 12#%/%/; -02 -#1 '0$$ #/4 *0280/,

8#/%9.'#1%0/6 [/'%C, 8,1#30'%& 2,$%$1#/&, 12#%/%/; 02 ,+,/ 8( 0:/ 4(/#8%& 12#%/%/;V301* 0-

:*%&* ,$$,/1%#''( ?.$1 -0&.$ 0/ 9#21%&.'#2 ,=,2&%$, 024,2 #/4 $*021 2,$1 9,2%04$V'#&1%& #&%4

3#$,4 920;2#8$ #2, # 4%--,2,/1 3,#$1 #'10;,1*,26 W*%', '#&1%& #&%4 12#%/%/; %$/51 9,2-,&1) %-

(0.52, -0&.$%/; $0','( 0/ -#1 '0$$ %15$ 0/, 0- 1*, 3,$1 8,1*04$ (0. / .$,6

",-02, :, ;,1 %/10 #'' 1*, -./ $1.--) :,5+, 03+%0.$'( ;01 10 #/$:,2 # -,: 0- 1*, ,$$,/1%#'$

H.,$1%0/$6

KZ2 ,+,/ %- :, 40/51) A '%C, :2%1%/; $1.--) $0 *,2, :, ;06L

What is Lactic Acid?

>*) A58 ;'#4 (0. #$C,4b ZC#() 1,&*/%''( (0. 4%4/516 A 4%46

".1 $1%''6 @0. :#//# C/0:6


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"""#$%&'()*+(,--./-+,&-#0%& 1'2, GH

W,'') -%2$1 ',15$ 40 # 2,#''( 302%/; $&%,/&,X( 4,-%/%1%0/ -%2$16 ",%/; 1*#1 A 40/51 :#/1 10 1#C, 0.1

8( 0'4 "%0'0;( 1,=1300C$ 10 ;%+, (0. # :024 -02 :024 4,-%/%1%0/) A 1#'C,4 10 8( -2%,/4

W%C%9,4%#) #/4 1*%$ %$ :*#1 *, 10'4 8,`

Lactic acid(IUPAC systematic name: 2-hydroxypropanoic acid) is a chemical compound that plays a role in several

biochemical processes. It was first isolated in 1780 by a Swedish chemist, Carl Wilhelm Scheele, and is a carboxylic acid with

a chemical formula of C3H6O3. It has a hydroxyl group adjacent to the carboxyl group, making it an alpha hydroxy acid (AHA). In

solution, it can lose a proton from the acidic group, producing

the lactateion CH3CH(OH)COO!

. It is miscible with water or ethanol, and

is hygroscopic.

Lactic acid is chiral and has two optical isomers. One is known as L-(+)-lactic acid or (S)-

lactic acid and the other, its mirror image, is D-(!

)-lactic acid or (R)-lactic acid. L-(+)-Lactic

acid is the biologically important isomer.

In animals, L-lactate is constantly produced from pyruvate via the enzyme lactate

dehydrogenase (LDH) in a process of fermentation during normal

metabolism and exercise. It does not increase in concentration until the rate of lactate

production exceeds the rate of lactate removal which is governed by a number of factors

including: monocarboxylate transporters, concentration and isoform of LDH and oxidative

capacity of tissues. The concentration of blood lactate is usually 12 mmol/L at rest, but can rise to over 20 mmol/L during intense

exertion.

What does ANY of t h a t have to do

with fat loss MY fat?

>/01*,2 ;004 H.,$1%0/b J#/; 0/) A58 ;,11%/; 1*,2,6 W%1* $9,&%-%& 2,;#24 10 ,=,2&%$,)

%15$ %89021#/1 10 $#( 1*#1 .'1%8#1,'() '#&1%& #&%4 %$ # &*,8%' :#$1, 3(X9204.&1 1*#1 %$ &2,#1,4

4.2%/; &,21#%/ &*,8%' 2,#&1%0/$ 1*#1 ,=,2&%$, &2,#1,$6


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"""#$%&'()*+(,--./-+,&-#0%& 1'2, GI

G9,&%-%''() (0.2 #11,891 10 '%-1 :,%;*1$ 2,H.%2,$ 1*, K+%#$8@'+% +( 0/DK+@$%/10 &0/12#&1%0/

#/4 80+,8,/1 #/4 0=(;,/ 4,8#/4$ ,=&,,4 (0.2 304(5$ #3%'%1( 10 8,,1 1*,86 >$ ;'(&0;,/

32,#C$ 40:/ %/ 1*, #3$,/&, 0- 0=(;,/) %1 &2,#1,$ 301* >7N #/4 N(2.+#1,t) :*%&* %/ 1.2/

&2,#1,$ *(420;,/ %0/$) :*%&* .'1%8#1,'( &2,#1,$ '#&1%& #&%46

cFD% /'))/$ @'4$ %+)$5 S+%)8182 )+ 7+7D/18 -$/'$(. ') '@ ?-+2@!3#. %+) /1K)'K 1K'4. *3'K3 K1D@$@ )3$ %+)T@+T7/$1@1%) -D8%'%0

@$%@1)'+% )31) *$ 1@@+K'1)$ *')3 )3$ 1778+1K3 +( ?D@KD/18 (1'/D8$5

Okay, so thats where it comes from.

What the

heck

does it DO?

M0 /,,4 10 ;,1 $/%99(6 A5'' 1,'' (0.6 A1 ;0,$ '%C, 1*%$6 >$ '#&1%& #&%4 8,1#30'%1,$ 3,;%/ 10 -'004

1*, 3'004$12,#8) 1*%$ '%K8$1@$@ )3$ +#$81// 1K'4')2K8#C,$ $,/$,V%15$ '',4 '#&1%& >TAe #-1,2

#''L 0- 1*, ,=12#&,''.'#2 1%$$.,$) #/4 /,2+, %22%1#1%0/ 0&&.2$6

O81%@/1)'+%R -1@'K1//2. @+?$ -14 @)D(( 3177$%@ 1%4 ') 3D8)@5

A%"7 4#+#:$ 34# ,%%( ;!+36 W*,/ (0.2 3'004 #/4 /,2+,$ #/4 01*,2 1%$$.,$ #2, #''

#&%4X() (0.2 304( ;0,$) ]4.4,) 1*%$ $.&C$) A58 ;0%/; 10 -%= %16^ "#$%''() 3,.$, 1*, &(&', 0-

8,1#30'%& :#$1, 2,80+#' %$ 32,#C%/; 40:/) &,21#%/ 920&,$$,$ 3,;%/ 10 2,;.'#1, #&%4%1(6

70 :*%&*) (0. 8#( #$CO

Umwhy is that the Good Part?


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"""#$%&'()*+(,--./-+,&-#0%& 1'2, GK

G%89',` '% +84$8 )+ 8$0D/1)$ )31) 1K'4')2) (0.2 304( $1#21$ 10 9204.&, 12,8,/40.$

#80./1$ 0- R20:1* J0280/,V#/4 -02 #/(0/, :*0 40,$/51 C/0:) R20:1* J0280/, %$ 1*,

$%/;', 80$1 ,--,&1%+, 3%0'0;%' &0890./4 (0.2 304( / 9204.&, 10 ,'%&%1 -#1 '0$$ 02 8.$&',

;#%/6

S=#&1'( *0: 8.&* R20:1* J0280/, :%'' 3, 9204.&,4 4.2%/; '#&1%& #&%4 12#%/%/;U Z$//. '),@

3184 )+ JD1%)'(2. -D) ?2 $@)'?1)$@ 7/1K$ ') @+?$*3$8$ '% )3$ 18$1 +( d1 ?$)8'K K817T/+145e

And by that, of course, I mean

a lotta freakin Growth Hormone.


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Waitso basically

Im producing lactic acid in order to elicit

production of Growth Hormone?

M0: (0.5+, ;01 %1b 7*#15$ ,=#&1'( 2%;*16

G%89'( $1#1,4) 12#%/%/; %/ # :#( 1*#1 9204.&,$ # '01 0- '#&1%& #&%4V#/4 1*,2,3( $%;/#'$

%88,/$, 2,',#$, 0- _8+*)3


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"""#$%&'()*+(,--./-+,&-#0%& 1'2, GS

e,$9%1, $,,%/; $08, &00' 1*%/;$) A58 /01 2,#4( 10 30'4'( $#( 1*#1 12#%/%/; '0:,2 304( %/ 1*%$

:#$ ,=92,$$'( ',#4$ 10 '0:,2 304( -#16 A15$ :021* 8,/1%0/%/; 3,.$, 1*,2,5$ $08, ,89%2%'

,+%4,/&, 0.1 1*,2,6 F02 :*#1 %15$ :021*6

Alrighty, Roman, youve got me convinced.

So how do I do it?

7*, %89021#/1 1*%/; 10 /01, %$ 1*#1 '#&1%& #&%4 %$ 9204.&,4 92,408%/#/1'( 4.2%/; 1*, &0/&,/12%&

K02 90$%1%+,L 9*#$, 0- 1*, 80+,8,/15 6+. *3$% 2+D,8$ 1K)D1//2 /'()'%0 )3$ *$'03). 2+D,8$

78+4DK'%0 1 /+) ?+8$ /1K)'K 1K'4 )31% *3$% 2+D,8$ /+*$8'%0 ')5

A/ 024,2 10 ?1Q'?'I$9204.&1%0/ 0- '#&1%& #&%4) :, $%89'( 804%-( 0.2 '%-1%/; $9,,4 10 1#C, 1*,

;2,#1,$1 #4+#/1#;, 0- 1*#1 -#&16 Z')3 ?+@) )81'%'%0 ?+41/')'$@. 2+D,8$ D@'%0 1 fXf K14$%K$57*%$ 8,#/$ 1*#1 (0.52, '%-1%/; 1*, :,%;*1 -02 1:0 $,&0/4$) 9#.$%/; -02 D,20 $,&0/4$) #/4 1*,/

'0:,2%/; 1*, :,%;*1 -02 k $,&0/4$6 A/ $08, $,$) (0.5'' .$, # kih ,/&,) :*%&* %$ ?.$1 #

$'0:,2 '0:,2%/; 9*#$,6

As an aside, although as an industry were getting away from tempoprescriptions, most programs still give basic guidelines that will usually

include a note to focus on making the lowering phase a bit slower. Thatswhat we could appropriately term traditional lifting speed.

E% 6##;5*,*')3 )31) /'%$ +( )3+D03)./1K)'K 1K'4 )81'%'%0 K1%. )+ @+?$ 4$08$$. -$

)3+D03) +( 1@ d'%#$8)$4 )$?7+ )81'%'%05e 70 1*#1) :, '%-1 1*, :,%;*1 0+,2 # 9,2%04 0- \


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"""#$%&'()*+(,--./-+,&-#0%& 1'2, HT

$,&0/4$ K%/ 80$1 $,$L #/4 '0:,2 ,=12,8,'( H.%&C'() %/ 024,2 10 #''0: -02 /,#2'( &0/$1#/1

&0/&,/12%& 1,/$%0/ #/4 *%;* ',+,'$ 0- '#&1%& #&%4 9204.&1%0/6

70 ;%+, #/ ,=#89',) %- (0. :,2, 40%/; # $*0.'4,2 92,$$B0+,2*,#4 92,$$B8%'%1#2( 92,$$) # $%/;',

2,9 :0.'4 #99,#2 '%C, 1*, -0''0:%/;`

ZU)P +?, ",*2?+ %;,7 ' M,7*%Q %6 G -,0%(Q-

ZY>A$ +?, ",*2?+ '- ]=*0@9/ '- M%--*&%4 %$ # :#$1,X3( 9204.&1 1*#1 2,$.'1$ -208 ,=,2&%$, K#80/; 01*,2 1*%/;$L

W*,/ c#&1%& >&%4 %$ 9204.&,4) 1*,2, %$ # @-33*)F-#7"#6%/&2,#$, %/ 1*, 9204.&1%0/ 0- ;20:1*

*0280/,

c#&1%& #&%4 %$ 92%8#2%'( &2,#1,4 4.2%/; 1*, @-#@*#+3"@02 /'()'%09*#$, 0- #/ ,=,2&%$,

o 7*,2,-02,) 10 9,2-028 '#&1%& #&%4 12#%/%/;) :, AMQSLEM NCEMO P a'() @/+*. /+*$8 (1@). 78+4DK$ /1K)'K 1K'4. 1%4 )3$8$-2 _


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"""#$%&'()*+(,--./-+,&-#0%& 1'2, HN


Density BasedTraining

M,=1 .9 %$ e,/$%1( 3#$,4 12#%/%/;) :*%&* %$ 0/, 0- 8( #''X1%8, -#+02%1, :#($ 10 12#%/6

W%1*0.1 H.,$1%0/) 0/, 0- 1*, 80$1 0+,2'00C,4 #/4 ./4,2 4%$&.$$,4 #$9,&1$ 0- ,=,2&%$, %$ 1*,

&0/&,91 0- +3$"#"#6 7*#)"+46

>'1*0.;* # -,: 920;2#8$ *#+, 3,,/ :2%11,/ #30.1 1:,#C%/; 4,/$%1() 1*,(52, #'' %/1,/4,4 -02

8.$&', ;20:1*6 P0$1 /01#3', #80/; 1*,$, %$ S$'#1%/; e,/$%1( 72#%/%/;) #/ ,=&,'',/1

920;2#8 T*#2',$ G1#',( 2,',#$,4 # -,: (,#2$ 3#&C :*%&* ''$ -02 1*, &0/$%$1,/1 %/&2,#$, 0-

12#%/%/; 4,/$%1( %/ 024,2 10 %/&2,#$, 8.$&',6

G1#',(5$ 920;2#8) #/4 0/, 02 1:0 01*,2$ *#+, 8#4, %1 92,11( &',#2` 4,/$%1( #/4 8#/%9.'#1%0/

1*,2,0- %$ ,=&,91%0/#' -02 8.$&',X;20:1*) 10 3, $.2,I 1*#1 8.&* :,5+, $,,/6

W*#1 $.292%$,$ 8, %$ 1*#1 /0 0/, *#$ (,1 .1%'%D,4 1*, 8#/%9.'#1%0/ 0- 12#%/%/; 4,/$%1( -02 1*,

9.290$,$ 0- ,=12,8, -#1 '0$OK:#%1 -02 %1L

^`%)'/ %+*5


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"""#$%&'()*+(,--./-+,&-#0%& 1'2, H3

What is Training Density?

",-02, :, / 1#'C #30.1 4,/$%1( 12#%/%/;) :, /,,4 # 4,-%/%1%0/ -%2$1) 0- :*#1 4,/$%1( AG6T089.1%/; (0.2 12#%/%/; 4,/$%1( %$ 1*, 2,$.'1 '00C%/; #1 1:0 +,2( $9,&%-%& -#&102$ 0- 12#%/%/;`

2-%?1*#/4 7?3$+"-#6

b+/D?$) 0- &0.2$,) %$ (0.2 101#' :02C'0#4V1*#1 %$) *0: 8#/( 101#' $,1$

#/4 2,9$ (0. 9,2-028 %/ # ;%+,/ :02C0.16

YD81)'+%%$ $%89'( 1*, ',/;1* 0- 1%8, (0.2 :02C0.1 '#$1$6

"( 0%&/5*5*,1*,$, 1:0 1*%/;$) :, #22%+, #1 (0.2 +3$"#"#6 7*#)"+4A

",-02, :, ;,1 %/10 # 4%$&.$$%0/ 0- :*( :, $*0.'4 %/&2,#$, 12#%/%/; 4,/$%1() A :#/1

10 ,=9'#%/ # -,: 0- 1*, 3#$%& :#($ 10 40 %16


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"""#$%&'()*+(,--./-+,&-#0%& 1'2, HD

Basic Methods of Increasing Training Density

F02 1*, 80$1 9#21) 1*,2, #2, 1:0 $%89', #/4 2,'#1%+,'( :,''XC/0:/ :#($ 10 %/&2,#$, 12#%/%/;

4,/$%1() :*%&* *#+, 3,,/ .$,4 -#%2'( ,--,&1%+,'( %/ 1*, 9#$16

>$)3+4 W U 6D-)81K) O'?$ (8+? )3$ YD81)'+%

>$ #/ ,=#89',) %- (0.52, ;0%/; ni $,1$ 0- ni 2,9$ 0/ 1*, 3,/&* 92,$$) (0.52,

40%/; nii 101#' 2,9$6 c,15$ $#( 1*%$ /028#''( 1#C,$ (0. \i 8%/.1,$I %- A 1,''

(0. 1*#1 (0. 8.$1 &089',1, 1*#1 :02C0.1 %/ hi 8%/.1,$) 1*,/ 1*#1 :%'' ''

-02 # 481@)'K %/&2,#$, %/ 12#%/%/; 4,/$%1(VA58 #$C%/; (0. 10 &089',1, #/%4,/1%' #80./1 0- :02C %/ kYa %*))1%8,6

>$)3+4 f U L44 >+8$ b+/D?$ *')3'% )3$ 61?$ YD81)'+%@

G1#(%/; :%1* 1*#1 $#8, ,=#89',) (0. *#+, #/01*,2 091%0/6 _,,9 1*,

4.2#1%0/ $1#1%& #1 \i 8%/.1,$) #/4 $%89'( 12( 10 40 802, :02C :%1*%/ 1*#1

1%8, 9,2%04 3( #44%/; 802, $,1$6 B1)3$8 )31% HD@) 4+'%0 WX @$)@) (0.54 #%8

10 &089',1, #$ 1$#4 )*+) $) F-))"5%* $#7 8#(3, (0.54 :%/4 .9 :%1* nk 02

,+,/ nY $,1$6

W%1* 301* 0- 1*,$, 8,1*04$) (0. :0.'4 *#+, %/&2,#$, 12#%/%/; $9,,4 #/4 4,&2,#$, 2,$1

9,2%04$ %/ 024,2 10 -.'-%'' 1*, 4,8#/4$ 9'#&,4 .90/ (0. 3( 1*, /,: :02C0.1 9#2#8,1,2$6

67$19'%0 0$%$81//2. )81'%$$@ @$$9'%0 )+ '%K8$1@$ 4$%@')2 31#$ 1/*12@ (+KD@$4 +%

+%$ +( )3$ 1-+#$5 E) K1?$ 4+*% )+ $')3$8 4+'%0 )3$ @1?$ 1?+D%) +( *+89 '% /$@@

)'?$. +8 4+'%0 ?+8$ *+89 '% )3$ @1?$ 1?+D%) +( )'?$5 E% )3$ ?+@) $Q)8$?$

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?+8$ *+89 '% /$@@ )'?$. 1%4 @$$ 73$%+?$%1/ 8$@D/)@5


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"""#$%&'()*+(,--./-+,&-#0%& 1'2, HG

Okay, so why specifically is increasing

training density GOOD thing?

_,,9%/; %/ 8%/4 1*#1 %/&2,#$%/; 12#%/%/; 4,/$%1( ,$$,/1%#''( 8,#/$ 10 %/&2,#$, 1*, #80./1 0-

:02C (0.52, 40%/; %/ # ;%+,/ 1%8, -2#8,) %1 $1#/4$ 10 2,#$0/ 1*#1 0+,2 1%8, (0. :%'' #'$0

%/&2,#$, (0. #3%'%1( 10 7- E-3D 0+,2 #/( 1%8, 9,2%046

W, '' 1*%$ (0.2 :02C #&%1(V#/4 1*%$ 4,1,28%/,$ *0: 8.&* (0. / 2,#'%$1%''(

#&&089'%$* %/ 1*, ;(86

N,2-028%/; 4,/$%1(X3#$,4 12#%/%/; %/ #/( -028 %/&2,#$,$ (0.2 0+,2#'' $12,/;1*

,/4.2#/&,) :02C #&%1() #/4 %$ 9*,/08,/#''( ,=9,/$%+, -208 #/ ,/,2;(

9,2$9,&1%+,6

>'' 0- 1*0$, 1*%/;$ 8,#/ 1*#1 /01 0/'( %$ 1*%$ ;2,#1 -02 -#1 '0$$) 3.1 %/&2,#$%/; :02C #&%1( #/4

$12,/;1* ,/4.2#/&, *#$ %89'%%0/$ -02 %/&2,#$%/; 1*, 2#1, 0- 8.$&', *(9,21209*( 40:/ 1*,

'%/,6

7*#1 #'0/, :0.'4 8#C, %1 # 92,11( 7*@*#+-#1 3.2/%/; 12#%/%/; 804#'%1() #/4 #$ G1#',(

4%$&0+,2,4 (,#2$ 3#&C) 0/, 1*#15$ ,=&,'',/1 -02 8.$&', ;20:1*6


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FINAL"#$%&Fat Loss

"""#$%&'()*+(,--./-+,&-#0%& 1'2, HH

Romans

Advanced Density Protocol

for AdvancedFat Loss

W*,/ A -%2$1 12%,4 4,/$%1( 12#%/%/; # -,: (,#2$ 3#&C) A -.''( ,/?0(,4 1*, $1(', 0- 12#%/%/;V%1 :#$

&*#'',/;,4 3#$,4) :*%&* 8#4, %1 -./6 7*, %4,# :#$ ?.$1 40 802, 1*#/ A54 40/, 92,+%0.$'(6

A 8#4, ;004 920;2,$$) #/4 3,.$, 8( 4%,1 :#$ ;004) #$ A ;#%/,4 8.$&',) A #'$0 '0$1 # 3%1 0- -#1

M0:) 1*#15$ /01*%/; 2,+0'.1%0/#2( :%1* # ;004 4%,1 #/4 ;2,#1 12#%/%/; 920;2#8) 3.1 A C/,: %1

:#$ # 3%1 4%--,2,/16

7*, 802, A 1*0.;*1 #30.1 %1) 1*, 802, A 2,#$0/,4 1*#1 1*,2, *#4 10 3, # :#( 10 8#C, %1 ,+,/

3,11,2 -02 -#1 '0$$6 A1 :#$/51 ./1%' A :#$ %/ # &2%$%$ #/4 /,,4,4 10 '0$, -#1 -#$1 1*#1 A 2,+%$%1,46

A C/,: '#&1%& #&%4 12#%/%/; :#$ ,=&,91%0/#' -02 -#1 '0$$) #/4 $0 :#$ 4(/#8%& 12#%/%/;6 J0:,+,2)

$%/&, A *#4 ?.$1 &08, 0-- # 8#$$X;#%/%/; 9*#$,) A :#$/51 :%''%/; 10 $#&2%-%&, 1*, 8.$&', A *#4

;#%/,46


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FINAL"#$%&Fat Loss

"""#$%&'()*+(,--./-+,&-#0%& 1'2, HI

M01 0/'( #2, :, $,,C%/; 10 %/&2,#$, 2,9$) 3.1 >cGZ %/&2,#$, :,%;*1 3,-02, :, 2,9,#1 # ;%+,/

,=,2&%$,6 >/4) #;#%/) 1*%$ %$ #99'%,4 10 #'' ,=,2&%$,$ :%1*%/ # ;%+,/ &%2&.%16

G0 *,2, %$ *0: :, 40 %16 >$ #/ ,=#89',) ',15$ 9%&C h ,=,2&%$,$` 1*, 0+,2*,#4 92,$$) 1*,

4.833,'' 20:) #/4 1*, $H.#16

G,11%/; 1*,$, .9 %/ # &%2&.%1 -#$*%0/) (0. 9,2-028 1*,8 0/, #-1,2 #/01*,2 :%1* '%11', 2,$1 %/

3,1:,,/6

G0./4$ '%C, ?.$1 #30.1 #/( &%2&.%1 12#%/%/; 92010&0') 2%;*1U

WRONG.

A/$1,#4 0- *#+%/; # $,1 /.83,2 0- 2,9$) :,52, ;0%/; 10 3, -028%/; ,#&* 0- 1*,$, ,=,2&%$,$ -02

7APSXX(0. $%89'( *#+, 10 40 #$ 8#/( #$ (0. / %/ # ;%+,/ 1%8, 9,2%046

M0:) %/ 1*, #&1.#' 920;2#8) 1*, #80./1 0- 1%8, 4.2%/; # ;%+,/ $,1 :%'' +#2( -208 ,=,2&%$, 10

,=,2&%$, #/4 &%2&.%1 10 &%2&.%16

J0:,+,2 -02 1*, $#C,) ',15$ $#( (0. 4%4 ,#&* 0- 1*, -0''0:%/; ,=,2&%$,$ -02 hi $,&0/4$6

A/ 9,2-028%/; $.&* # &%2&.%1) (0.2 2,$.'1$ 8%;*1 '00C '%C, 1*%$`

Y;,7?,'Q 17,--O 3H M%=(Q Q=&


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FINAL"#$%&Fat Loss

"""#$%&'()*+(,--./-+,&-#0%& 1'2, HK

W,52, ;0%/; 10 1#C, #4+#/1#;, 0- $08, cc@ &00' 1*%/;$ 1*#1 *#99,/ %/

1*, 304(I 12%;;,2$ 1*#1 *#99,/ :*%&* :%'' 8#C, (0. 802, ,--%&%,/1 #/4

?+8$#3',6

To do that, were going to INCREASE the weight by 10-20% and try to do MORE

reps.

e0,$ 1*#1 $,,8 %890$$%3',U

It isnt.

e., 9*,/08,/0/ $.&* #$ *#2+%&2$02'!+ B2*035%*#/4 *#2+!' !035@!35%*) %/ #'80$1 >cc $,$)

(0.5'' 3, #3', 10 40 ?.$1 1*#16

@0.2 $,&0/4 #11,891 #1 1*#1 &%2&.%1 8%;*1 '00C '%C, 1*%$`

Y;,7?,'Q 17,--O DT M%=(Q Q=&


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FINAL"#$%&Fat Loss

"""#$%&'()*+(,--./-+,&-#0%& 1'2, HR

A/ #44%1%0/) 4,/$%1( 12#%/%/; :%'' %/&2,#$, :02C #&%1( #/4 *,'9 (0. ;,1 $120/;,2) #$ :,'' #$

2,1#%/ ',#/ 304( 8#$$6 >/4) 0- &0.2$,) 9204.&, $08, 1,$10$1,20/, #/4 &083#1 ,$120;,/

2,'#1,4 -#1 $102#;,6 "c>Pb

Modality Summary

72#%/%/; e,/$%1( %$ 8,#$.2, 3( *0: 8.&* 101#' :02C K+0'.8,L (0. &089',1, %/ # ;%+,/ 4.2#1%0/

A/&2,#$%/; 4,/$%1( / ',#4 10 %/&2,#$,$ %/ 8.$&.'#2 $12,/;1*) $%D,) -02&,) #/4 :02C #&%1(

72#4%1%0/#''() 0 %/&2,#$, 4,/$%1() (0. &0.'4 ,%1*,2

o N,2-028 PZPS 4.2#1%0/

o N,2-028 1*, $#8, #80./1 0- :02C %/ cSGG 1%8,

W%1* P@ C%/4 0- 4,/$%1( 12#%/%/;) 1*, ;0#' %$ 10 9,2-028 PZ


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FINAL"#$%&Fat Loss

"""#$%&'()*+(,--./-+,&-#0%& 1'2, HS


STRENGTH CircuitTraining

A/ ,+,2( $%/;', -#1 '0$$ 920;2#8 A :2%1,) 1*,2, %$ # 4#( 3#$,4 ,/1%2,'( #20./4 $12,/;1*6 F208

1*, 1%8, A -%2$1 :#$ %/+0'+,4 %/ 1*, .9 #/4 40:/ '%-,$1(', 0- #'1,2/#1%/; 304(3.%'4%/; $1(',

]3.'C%/;^ #/4 ]&.11%/;^ 9,2%04$) A5+, 3,,/ #:#2, 1*#1 ,#&* &08,$ :%1* %1$ 0:/ $,1 0-

42#:3#&C$6

W%1* 3.'C%/; 9,2%04$) (0. .$.#''( 1,/4 10 9.1 0/ # -#%2 #80./1 0- -#1 #$ (0. $,,C 10 ;#%/

8.$&', $%D,6

W%1* &.11%/; 9,2%04$) (0. 2./ 1*, 2%$C 0- $#&2%-%&%/; (0.2 *#24 ,#2/,4 #/4 +#'.#3', ',#/ 304(

8#$$ %/ (0.2 H.,$1 10 2,4.&, 304(-#16 7*%$ %$ 3#4 -02 # /.83,2 0- 2,#$0/$6 F%2$1'() %1 $,1$ (0.

.9 -02 # $,2%,$ 0- 1:0 $1,9$ -02:#24) 0/, $1,9 $%1.#1%0/$6 7*, -#&1 1*#1 %1 %$ ,=&,$$%+,'(

-2.$12#1%/; /01:%1*$1#/4%/;) %1 #'$0 &089208%$,$ 920;2,$$ %/ 1*, '0/; 2./6

>$ A 8,/1%0/,4 ,#2'%,2) :*,/ A :#$ -%2$1 ;,11%/; 2,#4( -02 1*, 3,#&* *0.$,) A 4,&%4,4 A :#$

;0%/; 10 40 ,+,2(1*%/; 1*#1 A &0.'4 10 *0'4 0/ 10 8( ',#/ 304( 8#$$6

M01 0/'( *#4 A ?.$1 9.1 %1 0/ K#/4 1*#1 :#$ J>


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FINAL"#$%&Fat Loss

"""#$%&'()*+(,--./-+,&-#0%& 1'2, IT

G0 %- (0. cZGS 8.$&', :*%', 4%,1%/;) (0.2 8,1#30'%& 2#1, %$ 8.&* $'0:,2 #/4 (0. / #&1.#''(

;#%/ -#1 3#&C -#$1,2V10 8,) 1*#1 %$ #/ ./#&&,91#3', 12#4,0--6

Counterproductive, much?

7*#/C-.''() A54 3,,/ #20./4 304(3.%'4%/; '0/; ,/0.;* 10 C/0: 1*, 12%&C$ #/4 1#&1%&$

&089,1%102$ .$, %/ 1*, 92,X&0/1,$1 9,2%04 10 *0'4 0/10 1*,%2 8.$&', :*%', 4%,1%/; 40:/ 10 #

+,2( '0: 9,2&,/1#;, 0- 304( -#16 7*, 8#%/ 1*%/; 1*,$, ;.($ 40 %$ 12#%/ -02 G7/4 A *,'4 0/10 >cc 0- 8( 8.$&',6

To be clear, you dont have to train with weights you cant handle.

G+D,// HD@) )81'% *')3 *$'03) )31) '@ )++ 3$1#2 )+ /'() (+8 1 3'03 %D?-$8 +( 8$7@ 5

W*,/ A -%2$14,+,'09,4 1*, -3"6"#$%Final

PhaseFat Loss$($1,8) :, .$,4 # Y=Y

92010&0') #/4 1*#1 :#$ 92,11( ,--,&1%+,6 N,09',

'0$1 -#1 #/4 *,'4 0/10 ',#/ 304( 8#$$ :%1*

,#$,6 > -,: (,#2$ '#1,2) A58 %/&02902#1%/; #/

,+,/ 802, ,--,&1%+, $($1,8 0- $12,/;1*X3#$,4

&%2&.%1 12#%/%/; %/10 1*, 920;2#8) #/4 1*,

2,$.'1$ #2, ,+,/ ?+8$%892,$$%+,6

This might be heavy


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FINAL"#$%&Fat Loss

"""#$%&'()*+(,--./-+,&-#0%& 1'2, IN

NEW RULEF Forget Structure

Go for Results

c $H.#1$6 F02

$08, 9,09', 1*#1 8%;*1 1#C, Y $,1$) -02 $08, %1 8%;*1 1#C, l $,1$6 7*, %4,# %$ 10 3, 9.$*%/;

*#24 1*, :*0', 1%8,6

> 12#4%1%0/#' $,1 .9 *#$ (0. 40%/; # 92,4,1,28%/,4 /.83,2 0- $,1$) :%1* ,#&* 0- 1*0$, *#+%/;

# 92,4,1,28%/,4 /.83,2 0- 2,9$V#/4 #$ :,5+, $,,/) -02 -#1 '0$$ 02 8.$&', ;#%/6 A15$ 3,,/

.$,4 -02 $0 8#/( (,#2$ 3,.$, %1 :02C$6

J0:,+,2) 3( $,11%/; 1*%/;$ .9 %/ 1*, :#( 1*#1 A5+, 4,$&2%3,4) (0. /01 0/'( 4!*, %*10 (0.2

',#/ 304( 8#$$) 3.1 (0.5'' #'$0 "[Ace $12,/;1*6 7*%$ %$ # $1(', 0- 12#%/%/; A5+, 3,,/ .$%/; -02

#30.1 h (,#2$) #/4 %15$ 2,&,/1'( 3,,/ ;%+,/ # '01 0- #11,/1%0/6 > +,2( :,'' C/0:/ K#/4 +,2(

1#',/1,4L $12,/;1* &0#&* /#8,4 T*#4 W#1,23.2( #&1.#''( 8#C,$ 1*%$ $1(', 0- 12#%/%/; 1*, -0'

90%/1 0- 0/, 0- *%$ 300C$6

J#+%/; $#%4 1*#1) '%C, ,+,2(1*%/;) A 1:,#C,4 1*, ,/1%2, 8,1*04 #/4 8#4, %1 #99'%', 10 /01

0/'( 8.$&', 2,1,/1%0/ #/4 $12,/;1* ;#%/) 3.1 $%)--02 -#1 '0$$6

70 8#C, %1 -%11%/; -02 1*, 920;2#8 #/4 802, $.%1,4 10 3.$1%/; 1*20.;* # -#1 '0$$ 9'#1,#. :*%',

#44%/; $08, $12,/;1* #/4 *0'4%/; 0/ 10 (0.2 8,1#30'%''( 300$1%/; ',#/ 304( 8#$$) A5+, $,1

.9 1*, $12,/;1* :02C0.1$ %/ # 05+0253 9!$45%*6


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FINAL"#$%&Fat Loss

"""#$%&'()*+(,--./-+,&-#0%& 1'2, I3


63/111

FINAL"#$%&Fat Loss

"""#$%&'()*+(,--./-+,&-#0%& 1'2, ID

F02 ,=#89',) %/ $,,C%/; 10 ;,1 kY 101#' 3,/1 0+,2 3#23,'' 20:$) (0. 40/51 ?.$1 :#/1 10 40 1*#1

#'' %/ 0/, $,1 02 1:0 $,1$V1*#1 :0.'4 %89'( 1*#1 1*, :,%;*1 %$ $%89'( 100 '%;*1 10 #&&089'%$*

0.2 ;0#'6

A/$1,#4) (0. $*0.'4 0/'( 3, #3', 10 &089',1, #30.1 hXY 2,9$ 0/ (0.2 -%2$1 $,16 A- (0. / 40

802, q 02 802, 2,9$ 0/ #/( ;%+,/ $,1) 1*#1 :,%;*1 %$/51 &*#'',/;%/; ,/0.;* 10 #&&089'%$* 0.2

;0#'6 A- 1*#15$ 1*, $,) (0. #2, 10 %/&2,#$, 1*, :,%;*1 3( #30.1 kia #/4 &0/1%/., 0/6

E% 1/?+@) Laa K1@$@ 2+D,// K+?7/$)$ )3$ )+)1/ 78$@K8'-$4 8$7@ (+8 +%$ +( )3$ $Q$8K'@$@ -$(+8$

)3$ +)3$8@5

7*#15$ @-1F%*+*%4-%/,6 E.$1 #'1,2/#1, 1*, 2,8#%/%/; ,=,2&%$,$ 3#&C #/4 -021*6

Z/&, (0.5+, &089',1,4 #'' 0- 1*, 101#' 2,9$ -02 ,#&* ,=,2&%$, %/ 1*, &%2&.%1) 80+, 0/ 10 1*, 2,$1

0- 1*, :02C0.16

>;#%/) (0.2 $,1$ :%'' +#2(V(0.2 101#' $,1$ 8%;*1 '00C 4%--,2,/1 1*#/ 8%/,6 A/4,,4) ,+,/ %- (0.

:,2, 10 9,2-028 1*, $#8, :02C0.1 1:%&,) (0. 8%;*1 :%/4 .9 :%1* # 4%--,2,/1 /.83,2 0- $,1$6

7*#15$ -%/,6 >$ A $#%4) 40/51 :022( #30.1 1*, $,1$6 7*, ;0#' %$ 10 .$, *,#+( :,%;*1 #/4

&089',1, 1*, 101#' /.83,2 0- 2,9$6

[$%/; 1*%$ 8,1*04 0- $12,/;1* 3#$,4 12#%/%/;) (0. :%'' 3, #3', 10 *0'4 0/10 >cc 0- (0.2 ',#/

304( 8#$$ #/4 ;#%/ $08, $12,/;1* K#/4 1*#15$ #*2*3# 3#4 1*%/;L6 A/ #44%1%0/ 10 1*#1) %15$ #'$0

+,2( 90$$%3', 1*#1 (0.5'' ;#%/ $08, 8.$&', K>cGZ /,+,2 # 3#4 1*%/;L6


64/111

FINAL"#$%&Fat Loss

"""#$%&'()*+(,--./-+,&-#0%& 1'2, IG

>$ :,'') &0/$%4,2 1*, %89'%%0/$ 0- 1*%$ $1(', 0- 12#%/%/; -02 -#1 '0$$6 c%-1%/; *,#+( :,%;*1

2,H.%2,$ # ;2,#1 4,#' 0- ,/,2;( 10 3,;%/ :%1*) $0 $12,/;1* 12#%/%/; %$ ;,/,2#''( -#%2'( '02%''(

,=9,/$%+,6 A/ #44%1%0/) 3,.$, :,5+, $,1 1*%/;$ .9 %/ # &%2&.%1) 1*, 9#&, 0- 1*, :02C0.1 %$

8.&* -#$1,2 #/4 -#1 '0$$ %/&2,#$,$6

F%/#''() 10 32%/; %1 #'' 10;,1*,2) ',15$ 1#'C # 3%1 #30.1 *0280/,$6 c%C, #/( $021 0- &*#'',/;%/;

12#%/%/; 804#'%1() 1*,2, %$ ;0%/; 10 3, # 2,',#$, 0- &,21#%/ *0280/,$6

72#%/%/; :%1* *,#+( :,%;*1 *#$ 3,,/ $*0:/ 10 2,',#$, #'' 0- 0.2 -#+02%1,$` ;20:1* *0280/,$)

ARFXn) P,&*#/0 R20:1* F#&102) #/4 1,$10$1,20/,6

Modality Summary

Z-1,/1%8,$) 12#%/%/; -02 -#1 '0$$ / 2,$.'1 %/ 1*, '0$$ 0- $12,/;1* #/4B02 8.$&', $%D,

70 92,+,/1 1*%$) (0. /,,4 10 12#%/ :%1* *,#+( :,%;*1$

7*, 80$1 ,--,&1%+, :#( 10 40 1*%$ %$ 3( $,11%/; :,%;*1$ .9 %/10 $12,/;1* &%2&.%1$

o

LEM NCEMO P 9$$7'%0 )3$ *$'03) 3$1#2 1%4 7$8(+8?'%0 K'8KD')@ *'// 3$/7 2+D -D'/4 1%4

?1'%)1'% ?D@K/$ @)8$%0)3 LMY @'I$. *3'K3 *'// 78$#$%) 1 48+7 '% ?$)1-+/'K 81)$5 G+D,// -D8%

(1) LMY -D'/4 ?D@K/$5


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FINAL"#$%&Fat Loss

"""#$%&'()*+(,--./-+,&-#0%& 1'2, IH

L?'M+,7 HOP*&, +% %7@%=+-(and some other stuff, too)

>/4 /0: :, #2, &08%/;) #1 '0/; '#$1) 10 :*#1 :,5+, #'' 3,,/ :#%1%/; -02V1*, :02C0.1$6 7*,

#&1.#' FinalPhaseFat Loss12#%/%/; $,$$%0/$ 1*,8$,'+,$) #$ :2%11,/ 3( (0.2$ 12.'(

K%/&'.4%/; 1*, 0&$%0/#' 1(90V$022( #30.1 1*#1bL6

J0:,+,2) 3,-02, :, ;,1 %/10 #'' 0- 1*#1) :, /,,4 10 #442,$$ # -,: 1*%/;$ 1*#1 (0. /,,4 10

./4,2$1#/4 %/ 024,2 -02 1*, :02C0.1$ 10 3, 9,2-028,4 9209,2'(V1*,$, #2, #30.1 1*,

$12.&1.2, 0- &%2&.%1$ #/4 :02C0.1$ 1*,8$,'+,$6

But, like anything else we need to have a starting

point.

>/4) A 8,#/) # $1#21%/; 90%/1 -02 301* 1*, 920;2#8 #$ # :*0', >Me ,#&* :02C0.1 %/4%+%4.#''(6

Z3'K3 ?$1%@. 1@ 2+D ?12 31#$ @D8?'@$4. )31) E *1%) )+ 4'@KD@@ )3$ '?7+8)1%K$ *18?'%0 D7R

J0280/#''(

N*($%0'0;%''(

#/4 ,+,/ W*#1 W#28X.9 10 40


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FINAL"#$%&Fat Loss

"""#$%&'()*+(,--./-+,&-#0%& 1'2, II

On Warming Up

Logic Dictates: We should beg i n at the beginning .

> ;004 /.83,2 0- 9,09', 2,#4%/; 1*,$, 9#;,$ #2, ;.%'1( 0- # /.83,2 0- 1*%/;$V:02C0.1

]&2%8,$^ %- (0. :%''V#/4 A #8 /0 4%--,2,/16 Z/, 0- 1*,$, &2%8,$) 1*, 80$1 &0880/) %$

$C%99%/; 1*, :#28 .96

e0/51 301*,2 '(%/; 10 8,I A C/0: (0.5+, 40/, %16 A15$ /#1.2#'6 @0.52, %/ # 2.$*O(0.52, 2,#''(

3.$(6 Z2 (0.52, ?.$1 100 ,=&%1,4 #/4 :#/1 10 ;,1 10 1*, 12#%/%/; $,$$%0/6 A ;,1 %16

But let me put it to you in terms that youll appreciate (or at least make it more

fun)SEX.

If workout out is like sex, then warming up is foreplay.

@,$) (0. T>M $C%9 %1 #/4 *#+, # 2,#$0/#3'( ;004 $,$$%0/) 3.1 #$ >cc ;004 '0+,2$ C/0:)

;,11%/; 1*, ,H.%98,/1 2,#4( -02 .$, ?.$1 ',#4$ 10 # 3,11,2 ,=9,2%,/&,6 A- (0. $C%9 -02,9'#(

>cc 1*, 1%8,) &*#/&,$ #2, (0.2 '0+, '%-, :%'' 1#C, # *%1 #/4 (0.2 '0+,2 8#( :#'C 0.1 0/ (0.6

W,'') $C%99%/; 1*, :#28X.9 8#( GSSP '%C, # ;004 %4,#) 3.1 %- (0. 40 %1 ,/0.;*) (0.2

2,'#1%0/$*%9 :%1* (0.2 304( :%'' 32,#C 40:/I (0.5'' $#+, 1%8,) $.2,) 3.1 #1 1*, ,=9,/$, 0-

/01 ;,11%/; 1*, 2,$.'1$ (0. :#/1 >Me 3,%/; 802, %/?.2( 920/,U

A 40/51 /,,4 10 1#C, 8( 8,1#9*02 8.&* -.21*,2 1*#/ 1*#1) 3.1 $.--%&, %1 10 $#( 1*#1 (0.2

:02C0.1$ :%'' 3, 3,11,2) 802, ,/?0(#3',) 802, 9204.&1%+, #/4 G>FS< %- (0. 40 (0.2 :#28

.96


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FINAL"#$%&Fat Loss

"""#$%&'()*+(,--./-+,&-#0%& 1'2, IK

Here are some things to consider about warming up:

N :#28X.9 3,;%/$ 10 2,',#$, ARFXn)

R20:1* J0280/,) 7,$10$1,20/,V#'' 0- 1*, *0280/,$ :, :#/1 &%2&.'#1%/; 10 *,'4 -%;*1 0--

#2,#X$9,&%-%& -#16 J0:,+,2) # ;004 :#28 .9 K8,/1#' #$ :,'' #$ 9*($%'L :%'' *,'9 ]$,1 1*,

8004^ %/ 1*, 304(6 W*,/ 9*($%' #&1%+%1( %$ %/+0'+,4) (0. :#/1 10 &2,#1, # 3%1 0- 1*#1 ]-%;*1

02 -'%;*1^ $,/$#1%0/V(0.2 304( $*0.'4 3, 2,#4( 10 -%;*1 KMZ7S g 1*,


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FINAL"#$%&Fat Loss

"""#$%&'()*+(,--./-+,&-#0%& 1'2, IR

W*,/ 90:,2 '%-1,2$ *#+, ,/1%2, 4#($ 4,4%,4 10 12#%/%/; 1*, 3,/&* 92,$$ 80+,8,/1) ;.,$$

*0: 1*,( :#28 .9U @SG) 3( 3,/&* 92,$$%/;6 P#C,$ $,/$,) 2%;*1U

W,'') FinalPhase

Fat Loss%$ # -.'' 304( 920;2#8 3#$,4 #20./4 -#$1X9#&,4&%2&.%1$6 G0) *0: 40 (0. 1*%/C (0. $*0.'4 :#28X.9U

A- (0. $#%4 ]-#$1X9#&,4) -.''X304( &%2&.%1$^ 1*,/ (0. ?.$1 :0/ # high five!

YAY! High five for warm ups!

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$,$$%0/$b

7*, C88"@"$%FinalPhase

Fat LossWarm Up

1) Jump Squat 8-10 reps

2) Seal Jacks 15 reps

3) Prisoner Squat 10 reps

4) Push-up with 2 second Hold at the bottom 6 reps5) Leg Swing 20 reps per side

6) Stick-ups (against wall) 10 reps

7) No-Money Exercise 10 reps (can be done with or without

band)

8) Psoas Stretch 20 second hold per side

M0:) GZPS 0- 1*,$, ,=,2&%$,$ 8#( 3, ./-#8%'%#2 10 (0.) $0 *,2,

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Seal Jacks g '%C, # ?.89%/; ?#&C) 0/'( (0.2 #28$ &08,

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Leg Swing g "2#&,

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Psoas Stretch X W%1* # 3,/&* 02

&*#%2 3,*%/4 (0.) ,',+#1, 0/, -001 0/10 %1) 9'#&%/;

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Section Summary

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>LEM NCEMO P Z18?'%0 D7 '@ /'9$ (+8$7/12U2+D K1% 0$) -2 *')3 @9'77'%0 '). -D) "b"BGO


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Almost There

A C/0:) A C/0:) (0.52, ?0/,$%/5 -02 1*, :02C0.1$ #'2,#4(b

J0:,+,2) 3,-02, :, ;,1 10 1*,8) A ?.$1 :#/1 10 &0+,2 1:0 802, 1*%/;$ H.%&C'(O

General Notes on

How the Weight Training

Workouts Are Set Up

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40/51 *#+, 10 1%8, (0.2 2,$1 9,2%04$ 3,1:,,/ ,=,2&%$,$) 3.1 80+, #1 # ;004 &'%9

#/4 *+89 1@ 3184 1@ 7+@@'-/$6


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P?,Dynamic nt r rupt F02 301* 1*, c#&1%& >&%4 :02C0.1$ #/4 1*, G12,/;1* :02C0.1$) (0. :%'' $08,1*%/; 3,1:,,/

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42099%/; 0--6 G%/&, 1*,/) A5+, %/&02902#1,4 %1 %/10 :02C0.1$ :%1* $0 8#/( 4%--,2,/1 C%/4$ 0-

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0/ 1*, $.3$,H.,/1 &%2&.%1) #/4 *#+, # 802, ,--,&1%+, :02C0.1 0+,2#''6


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ZC#(b M01 1*#1 :,5+, &0+,2,4 :#28%/;) 1*, $,1 .9 0- 1*, 12#%/%/; $,$$%0/$) >Me 1*, #''X

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(0. :%'' -%/4 #'' 0- 1*, FinalPhaseFat Loss:02C0.1$6 7:,/1(X-0.2 101#' :02C0.1$VGAd

0- ,#&* 0- 1*, -0.2 4%--,2,/1 12#%/%/; 804#'%1%,$V#'' ;,#2,4 10:#24$ 1*, $9,&%-%& ;0#' 0-

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.9 1*, /,=1 $%= :,,C$ 10 3, #$ ,--,&1%+, #$ 90$$%3',6

And nowon with the show!


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C/('&*0 >%7@%=+-

Dynamic Workout 1

W#%E#$4 ;'4 X

;'40$


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Dynamic Workout 2

W#%E#$4 ;'4 X

;'40$


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Dynamic Workout 3

W#%E#$4 ;'4 [

;'40$


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W#%E#$4 ;'4 X

;'40$


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Dynamic Workout 4

W#%E#$4 ;'4 [

;'40$


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Dynamic Workout 5

W#%E#$4 ;'4 [

;'40$


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Dynamic Workout 6

W#%E#$4 ;'4 [;'40$


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Z'0+*0 X0*Q >%7@%=+-

Lactic Acid Workout 1

W#%E#$4 ;'4 [

;'40$


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W#%E#$4 ;'4 [

;'40$


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W#%E#$4 ;'4 [

;'40$


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W#%E#$4 ;'4 [

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&7F4,F [F,8 W#%E#$4 iQ

W#%E#$4 ;'4 [

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&7F4,F [F,8 W#%E#$4 iR

W#%E#$4 ;'4 [

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C,(-*+/ >%7@%=+-

Density Workout 1

W#%E#$4 ;'4 9

;'40$


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Density Workout 2

W#%E#$4 ;'4 [

;'40$


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Density Workout 3

W#%E#$4 ;'4 X

;'40$


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V'*(,4? W#%E#$4 iQ

W#%E#$4 ;'4 9


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V'*(,4? W#%E#$4 iR

W#%E#$4 ;'4 9'40$


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.+7,(2+? >%7@%=+-

Strength Workout 1

W#%E#$4 ;'4 [;'40$


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Strength Workout 2

W#%E#$4 ;'4 [

;'40$7%? MAB'% &':

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Strength Workout 3

W#%E#$4 ;'4 [

;'40$


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Strength Workout 4

V?*7+,F .*4'%%$7%? @A Begin with a weight you think you can lift 3-6 times. If you get 7 ormore reps your first set, increase the weight by 20%

[@6 9'*4 NO'% V9 P#C >7%? 30

per arm

Begin with a weight you think you can lift 4-6 times. If you get 7 or

more reps your first set, increase the weight by 10%

[G4'% ?#$% 37(4 F,%F$,4J %'(4 @A ('F#*8( 7*8 7%? @Q Begin with a weight you think you can lift 6-8 times. If you canget 10 or more reps your first set, increase the weight by 25%

9@6 Standing Single Leg Calf Raise >7%? MQ Begin with a weight you think you can lift 8-10 times. If youcan get 11 or more reps on your first set, increase the weight b

15%

[G4'% ?#$% 37(4 F,%F$,4J %'(4 @A ('F#*8( 7*8

Documents

Fpfl2 Training Manual Complete