Section: 01 | |||
Introduction | 00:02:00 | ||
Prepare First Before Starting! | 00:06:00 | ||
Learn How to Take Measurements | 00:08:00 | ||
Learn Your Muscle Anatomy | 00:21:00 | ||
Section: 02 | |||
Meal Plan Application and Dedication | 00:04:00 | ||
Section: 03 | |||
Steady State Cardio | 00:01:00 | ||
Section: 04 | |||
Whey Protein | 00:04:00 | ||
BCAA – Branch Chain Amino Acids | 00:04:00 | ||
Creatine | 00:03:00 | ||
Glutamine | 00:03:00 | ||
Caffeine | 00:12:00 | ||
Section: 05 | |||
Week One | 00:03:00 | ||
Bench Step-Ups | 00:01:00 | ||
Deadlifts | 00:02:00 | ||
Good Mornings | 00:01:00 | ||
Hip Thrusts | 00:01:00 | ||
Dumbbell Split Squats | 00:01:00 | ||
Leg Extension | 00:01:00 | ||
Lying Leg Curl | 00:01:00 | ||
Standing Calf Raise | 00:01:00 | ||
Seated Calf Raise | 00:01:00 | ||
Bench Press | 00:01:00 | ||
Dumbbell Incline Press | 00:02:00 | ||
Tricep Dips | 00:01:00 | ||
Military Press | 00:01:00 | ||
Dumbbell Front Raises | 00:01:00 | ||
Skull Crushers | 00:01:00 | ||
Cable Crunch | 00:01:00 | ||
Protected: Barbell Bent Over Rows | 00:01:00 | ||
Tbar Rows | 00:01:00 | ||
Seated Row | 00:01:00 | ||
Reverse Dumbbell Flyes | 00:01:00 | ||
Seated Lateral Raises | 00:01:00 | ||
Preacher Curl | 00:01:00 | ||
Barbell Curls | 00:01:00 | ||
Back Squats | 00:03:00 | ||
Incline Barbell Bench Press | 00:01:00 | ||
Glute Bridge | 00:02:00 | ||
Walking Lunges | 00:01:00 | ||
Reverse Grip Pulldowns | 00:02:00 | ||
Protected: Dumbbell Incline Flys | 00:01:00 | ||
Straight Arm Pushdown | 00:01:00 | ||
Close Grip Barbell Bench Press | 00:01:00 | ||
Ball V-Ups | 00:01:00 | ||
Side Plank Raises | 00:01:00 | ||
Static Planks | 00:01:00 | ||
Plank Up/Downs | 00:01:00 | ||
Section: 06 | |||
Week Two | 00:01:00 | ||
Section: 07 | |||
Week Three | 00:01:00 | ||
Side Lunges | 00:02:00 | ||
Side Planks | 00:01:00 | ||
Section: 08 | |||
Week Four | 00:01:00 | ||
Front Squats | 00:02:00 | ||
Forward Lunges | 00:01:00 | ||
Section: 09 | |||
Week Five | 00:02:00 | ||
Pull-Ups | 00:01:00 | ||
v-Bar Pulldown | 00:01:00 | ||
One Arm Dumbbell Row | 00:01:00 | ||
Dumbbell Curls | 00:01:00 | ||
Hammer Curls | 00:01:00 | ||
Pushups | 00:01:00 | ||
Dumbbell Pullover | 00:02:00 | ||
Bench Dips | 00:01:00 | ||
Barbell Split Lunges | 00:01:00 | ||
Leg Press | 00:01:00 | ||
Shoulder Internal Rotation | FREE | 00:01:00 | |
Shoulder External Rotation | 00:01:00 | ||
One Arm Triceps Extension | 00:01:00 | ||
Standing Dumbbell Shoulder Press | 00:01:00 | ||
Windmills | 00:01:00 | ||
Dumbbell Upright Rows | 00:01:00 | ||
Hanging Knee Raise | 00:01:00 | ||
Bicycle Crunches | 00:01:00 | ||
Mountain Climbers | 00:01:00 | ||
High Knees | 00:01:00 | ||
Section: 10 | |||
Week Six | 00:01:00 | ||
Sumo Squats | 00:01:00 | ||
One Legged Deadlift | 00:01:00 | ||
V-Bar Tricep Pressdown | 00:01:00 | ||
Barbell Overhead Press | 00:01:00 | ||
Standing Overhead Triceps Press | 00:01:00 | ||
Concentration Curls | 00:01:00 | ||
Jump Squats | 00:01:00 | ||
Skaters | 00:01:00 | ||
Plank Up/Downs | 00:01:00 | ||
Section: 11 | |||
Week Seven | 00:01:00 | ||
Section: 12 | |||
Week Eight | 00:02:00 | ||
Incline Barbell Bench Press new | 00:01:00 | ||
Section: 13 | |||
Week Nine | 00:01:00 | ||
Back Hyperextensions | 00:01:00 | ||
Jackknife Sit-Up | 00:01:00 | ||
Section: 14 | |||
Week 10 | 00:01:00 | ||
Section: 15 | |||
Week 11 | 00:02:00 | ||
Sumo Deadlifts | 00:02:00 | ||
Face Pulls | 00:01:00 | ||
Standing Arnold Press | 00:01:00 | ||
Front Plate Raise | 00:02:00 | ||
Seated Lateral Raises | 00:01:00 | ||
Jump Rope | 00:01:00 | ||
Box Jumps | 00:01:00 | ||
Seated Row | 00:01:00 | ||
Glute Kickbacks | 00:01:00 | ||
Section: 16 | |||
Week 12 | 00:01:00 | ||
Section: 17 | |||
Week 13 | 00:01:00 | ||
Section: 18 | |||
Week 14 | 00:01:00 | ||
Section: 19 | |||
Week 15 | 00:01:00 | ||
Section: 20 | |||
Week 16 | 00:01:00 | ||
Section: 21 | |||
Week 17 | 00:01:00 | ||
Section: 22 | |||
Week 18 | 00:01:00 | ||
Hip Adduction | 00:01:00 | ||
Section: 23 | |||
Week 19 | 00:01:00 | ||
Section: 24 | |||
Week 20 | 00:01:00 | ||
Section: 25 | |||
What is a Pre-Workout Meal? | 00:01:00 | ||
How Long Should I Rest? | 00:01:00 | ||
What Can I Do When I Can’t Get to the Gym to Train? | 00:01:00 | ||
What is active rest? | 00:02:00 | ||
Should I Drink Alcohol? | 00:01:00 | ||
I See Other People Lifting More Weight. Should I be concerned? | 00:01:00 | ||
Section: 26 | |||
In Closing | 00:15:00 | ||
Resources | |||
Resources – Losing Fat and Building Lean Muscle Masterclass | 00:00:00 | ||
Assignment | |||
Assignment – Losing Fat and Building Lean Muscle Masterclass | 1 week, 4 days | ||
Order Your Certificate | |||
Order Your Certificate QLS | 00:00:00 |
Membership renews after 12 months. You can cancel anytime from your account.