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