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DESCRIPTIONDo You Want To Build Solid Lean Muscle & Burn Fat Fast? If you're not making any progress from your current workout, then this FREE WORKOUT GUIDE is for you! If you want to build an impressive upper and lower body and burn fat at the same time, then dowload the exact workout program I use that has helped me get in the shape I'm in today. This is an easy to follow guide with visual demonstatations of each exercise. Visit www.justinkavanaghfitness.com for more information.
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Name: Justin Kavanagh Age: 34 Location: Co.Kildare, Ireland Height: 5,10 Weight: 175 Lbs Favourite Exercises: Barbell Bicep Curls & Bench Press Favourite Supplements: Maxi muscle Cyclone & Matador Muscle Premium Whey Favourite Body Part: Chest
Where Did It All Begin?
When I was growing up I never really enjoyed sports as much as most kids did. In fact I always tried to avoid playing soccer but it wasnt so easy because I didnt want to look like a fool all by myself.
For years I thought there was something wrong with me because I could never fit in with the rest of the crowd at school. I admit that I was a bit of a loner and did not have many friends growing up.
May be it was due to the loneliness, or may be because of the lack of fulfilment in my life, As a result I ended up abusing drugs and alcohol throughout my late teens and early twenties.
When I reached my mid twentys I wanted to change my life for the better because I had a lot of bad habits, like smoking, drinking alcohol and even smoking weed the odd time. It really wasnt doing me any good so I joined a local gym and thats when I soon got hooked and I found a hobby that Im passionate about.
I have to say when I first started out I hadnt got a clue what exercises to do and there wasnt a good personal trainer in sight but luckily a guy I knew at the gym was generous enough to train with me.
He obviously had a lot of gym experience and knew exactly what It would take to get in good shape quickly.
Anyway, I dont want to bore you with the rest of my story but feel free to read it in full if you like.
Read my full story Right Here f
Now I want to share with you what has helped me achieve my fitness goals.
You can easily do a google search and find a lot of information on diet and fitness but you can learn every thing right here in this eBook that has worked for me and Im sure it will work for you too as long as you stay committed.
Read This Before You Begin
The exercises listed below can be performed by both men and women. It is recommended that you lift heavier weight so that you give your muscle a good workout for maximum results.
I suggest you stick to this program for 6-8 months for optimum results.
For each day you workout, It is recommended that you train 2 body parts:
Large Muscle Group Small Muscle Group
Large muscle groups Small Muscle Groups
In the pages to follow is the exact workout program I currently do that has helped me get in the shape Im in today.
The photos come from www.bodybuilding.com website.
You do not have to do every exercise , if you find it difficult
or youre a beginner at least try to do most of them at a weight you feel comfortable with.
This program is also suitable for women but I suggest lifting light weights. f
Important Note Not all exercises are suitable for everyone. Before attempting a new exercises take into account factors such as flexibility, strength, and overall health to determine whether or not a particular exercises is appropriate for you.
Before performing each exercise make sure you use proper form and technique to avoid injury. Any injury sustained from proper or improper use of each exercise is solely the responsibility of the exerciser.
I disclaim any liability from injury sustained from the use of these exercises and suggest you consult a professional healthcare provider before attempting any of these exercises or exercise program.
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Note: To watch how each exercise is demonstrated, please click on the images.
Day 1 Chest (Exercise #1)
BENCH PRESS 8-10 Reps X 4 Main Muscle Worked: Chest
INCLINE BENCH PRESS 8-10 Reps X 3 Main Muscle Worked: Chest
WEIGHTED PUSHUPS 8-10 REPS X 3 Main Muscle Worked: Chest
CABLE CROSSOVER 8-10 REPS X 3 - Main Muscle Worked: Chest
INCLINE DUMBELL FLYES 8-10 X 3 - Main Muscle Worked: Chest
By the time you complete all 4 of the above chest exercises, try to finish your chest session on the chest press machine.
Butterfly Chest Press Machine 8-10 X 2 Main Muscle Worked: Chest
Day 1 Triceps (Exercise #2)
Lying Close-Grip Barbell Triceps Extension 10 Reps X 3 Main Muscle Worked: Triceps
Standing Triceps Extension 10 Reps X 3 - Main Muscle Worked: Triceps
Standing Triceps Extension 10 Reps X 3 - Main Muscle Worked: Triceps
Triceps Dips 8-10 Reps X 3 - Main Muscle Worked: Triceps
Seated Triceps Extension 8-10 Reps X 3 (This exercise can be done standing or seated whatever makes you feel comfortable.) - Main Muscle Worked: Triceps
THATS IT FOR DAY 1! Well Done!
Day 2 Back (Exercise #1)
Wide Grip Pull Ups - Try to do at least 8 X 3
Main Muscles Trained: Lats Other Muscles Trained: Biceps, Middle Back
If you feel you are not comfortable doing pull-ups, not to worry.
When I first started doing pulls ups it wasnt easy either but if you can do at least 2 pull-ups at least its progress.
Bent Over Barbell Row 8-10 Reps X 3 Main Muscle Worked: Middle Back
Wide-Grip Lat Pulldown 8-10 Reps X 3 - Main Muscle Worked: Lats
One Arm Dumbell Row 8-10 Reps X 3 Main Muscle Worked: Middle Back
Barbell Deadlifts 8-10 Reps X 3 Main Muscle Worked: Lower Back
Day 2 Biceps Exercise #2
Barbell Curl 8-10 Reps X 3 Main Muscle Worked: Biceps
Seated Dumbell Curl 8-10 Reps X 3 Alternative: Hammer Curls - Main Muscle Worked: Biceps
Preacher Curls 8-10 Reps X 3 - Main Muscle Worked: Biceps
Standing Biceps Cable Curl 8-10 Reps X 3 - Main Muscle Worked: Biceps
Day 3 Shoulders & Abs Exercise #1
Standing Barbell Press Front & Behind Neck 8-10 Reps X 3 - Main Muscle Worked: Shoulders
Seated Dumbell Press Front & Behind Neck 8-10 Reps X 3 - Main Muscle Worked: Shoulders
Side Lateral Raises 8-10 Reps X 3 - Main Muscle Worked: Shoulders
One-Arm Side Lateral 8-10 Reps X 3 - Main Muscle Worked: Shoulders
Upright Barbell Row 8-10 Reps X 3 - Main Muscle Worked: Shoulders
Barbell Shrugs 8-10 Reps X 3
Alternative Exercise: Dumb-bell Shoulder Shrugs - Main Muscle Worked: Traps
Note: Choose just 4 or 5 abs exercises below
Kneeling Cable Crunches 20-30 Reps X 3 - Main Muscle Worked: Abdominals
Weighted Crunches 10-20 Reps X 3 - Main Muscle Worked: Abdominals
Decline Reverse Crunch 10-20 Reps X 3 - Main Muscle Worked: Abdominals
Plate Twist 10-20 Reps X 3 - Main Muscle Worked: Abdominals
Seated Barbell Twist 10-20 Reps X 3 - Main Muscle Worked: Abdominals
Plank Hold For 30-60 Seconds X 3 - Main Muscle Worked: Abdominals
Barbell Rollout from Bench 10-15 Reps X 3 - Main Muscle Worked: Abdominals
Ab Crunch Machine 20-30 Reps X 3 - Main Muscle Worked: Abdominals
Day 4 Legs & Cardio
Squats 10-12 Reps X 3 - Main Muscle Worked: Quadriceps
Weighted Step-Ups 10-12 Reps X 3 - Main Muscle Worked: Quadriceps
Leg Press 10-12 Reps X 3 - Main Muscle Worked: Quadriceps
Calve Raises 15-20 Reps X 3 - Main Muscle Worked: Calves
Day 4 Cardio
Fastest Way to 6 Pack Abs HIIT High Intensity Interval Training - Treadmill
Click image to watch video demonstration
Word of Caution: If you are unsure how to perform each exercise and are new to weight lifting I suggest you ask a personal trainer at a gym to show you. Last thing you want are ineffective workouts or even worse suffer an injury.
Final Word of encouragement
Remember that this program is all about progress, not perfection. The goal is for you to make gradual lifestyle changes that will help you get into better physical shape and improve your overall help.
Best of luck,
Never Ever Give up! Justin Kavanagh www.justinkavanaghfitness.com