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"How To Look Like a Competitor for Her" May 2014 Article in Max Sports & Fitness

"How To Look Like a Competitor for Her" May 2014 Article in Max Sports & Fitness

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Published by MaxMuscleSanMateo
Part 2 of our How To Look Like a Competitor series is all about the ladies. Here's how to work out and what supplements to take. Next month, it's the guys' turn! more...
Part 2 of our How To Look Like a Competitor series is all about the ladies. Here's how to work out and what supplements to take. Next month, it's the guys' turn! more...

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Published by: MaxMuscleSanMateo on Apr 29, 2014
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05/02/2014

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31
MAY 2014
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WWW.MAXMUSCLE.COM
 
MAX
 WORKOUT
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 OK, so you have your nutrition squared away from last month. Now, it’s time to build those muscles and create the “look.” These workouts will get the busy professional or mom in and out of the gym quickly while focusing on shaping muscles for that toned competitor look. Do the workouts in order with one day of rest in between each. The ab workouts can be done up to 4 times per week, either after the weights or on non-weight days after cardio. Along with this weight training program, I recommend doing cardio at least 5 times per week for a minimum of 30 minutes to keep body fat low. The basic principle behind these workouts is to choose a weight that allows you to do the number of reps, working to failure, in the number
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second is reps, i.e. 4 (sets) x 15 (reps).
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HOW TO LOOK LIKE A COMPETITOR
 for he
Part 2 of our How To Look Like a Competitor series is all about the ladies. Here's how to work out and what supplements to take. Next month, it's the guys' turn!
While nutrition and working out are keys to looking great, supplements also play a major role in feeling and looking top notch. These are the supplements I recommend to the competitors I train.
Protein
Max Isolate: sugar free, high in protein
Max Pro: sugar free, low carb, isolate and casein blend
Max Lean: low carbs, added fiber, high in protein – great as a meal replacement
 Vitamin/Recovery 
Max Nutraceuticals Women's Max Multi
L-Glutamine – 20 grams per day minimum (add to shakes!)
Fat Burners/Themogenics
These are not recommended to take all together, but I like the following stacks:
Emerge, ThermXX, CLA and L-Carnitine
Lipo-Red or Quadra Cuts Competition with Quadra Cuts Night-Time
Strength Gains
 
MaxxTor
The Supplements
 
32
 WWW.MAXMUSCLE.COM
 
ı
MAY 2014
LOOK LIKE A COMPETITOR WORKOUTS FOR HER:
WORKOUT 1
Legs and Shoulders
Q
4 x 15 straight leg deadlifts (warmup) superset with 4 x 30 walking lunges (15 per leg)
Q
3 x 20 pop squats (start standing, jump out into a squat, then jump back into standing)
Q
4 x 15 leg extensions superset with 4 x 15 leg curls
WORKOUT 2
Back and Biceps
Q
4 x 10 T-Bar rows superset with 4 x 15 lat pulldowns
Q
3 x 10 one arm rows with cable machine
Q
3 x 15 pulldowns (standing by pulley machine, slightly squat and pull the bar down towards thighs, keeping arms straight and engaging the lat muscles)
Q
4 x 12 hammer dumbbell curls
Q
3 x 15 twisting curls (this is a supinated dumbbell curl – start with palm facing in to legs and rotate it out as lifting the weight, squeezing the biceps)
Q
4 x 10 straight barbell curls
Q
4 x 15 one arm lateral raises superset with 3 x 15 upright rows with dumbbells
Q
4 x 15 machine front shoulder press
Q
4 x 12 walk-out pushups (start standing, bend
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pushup, then walk hands back to touch feet, repeat  – don’t stand up until all 12 reps of walk-outs are complete)

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