Build Muscle Burn fat Get Freaky Strong

BIG MAN Strong

by Teiko Reindorf

BIG MAN Strong

How T o Get GORILLA St rong Build More Muscle while Shedding Mounds of F a t in 12 Weeks By Teiko Reindorf

Copyright 2012 - Teiko Reindorf By reading this document, you assume all risks associated with using the advice given below, with a full understanding that you, solely, are responsible for anything that may occur as a result of putting this information into action in any way, and regardless of your interpretation of the advice Disclaimer: You must get your physicians permission before beginning this exercise program. These recommendations are not medical guidelines but are for educational purposes only. You must consult your physician prior to starting this program or if you have any medical condition or injury that contraindicates physical activity. This program is designed for healthy individuals 18 years and older only. The information in this report is meant to supplement, not replace, proper exercise training. All forms of exercise pose some inherent risks. The editors and publishers advise readers to take full responsibility for their safety and know their limits. Before practicing the exercises in this book, be sure that your equipment is well-maintained, and do not take risks beyond your level of experience, aptitude, training and fitness. The exercises and dietary programs in this book are not intended as a substitute for any exercise routine or treatment or dietary regimen that may have been prescribed by your physician. Dont lift heavy weights if you are alone, inexperienced, injured, or fatigued. Dont perform any exercise unless you have been shown the proper technique by a certified personal trainer or certified strength and conditioning specialist. Always ask for instruction and assistance when lifting. Dont perform any exercise without proper instruction. Always do a warm-up prior to strength training. See your physician before starting any exercise or nutrition program. If you are taking any medications, you must talk to your physician before starting any exercise program, including BIG Man Strong. If you experience any lightheadedness, dizziness, or shortness of breath while exercising, stop the movement and consult a physician. You must have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30 years old. Please discuss all nutritional changes with your physician or a registered dietician. If your physician recommends that you dont use BIG Man Strong exercise program, please follow your doctors orders. Copyright 2011-2015 TeikoReindorf.com

Content s
Int roduction Terms CRANKIN IT Let s Get it Poppin Man up shit just got real Ea ting Big Supplementing Big Big Recovery BIG MAN SECRET s big Arms big Calfs f aqs Conclusion 5 7 11 13 15 17 24 28 29 34 34 35 36 37

Int roduction

Whats ups, Thank you for picking-up a copy of Big Man Strong. Before we start get into the program, the diet or any thing else, Let me tell you who I am. My name is Teiko Reindorf and I am a personal trainer based out of Toronto, Canada (otherwise known as T.O).

I run my own in-home personal training business called Encore Personal Training. Oddly enough, If you had told me 20 years ago that I would be teaching people how to get stronger, leaner and more muscular I would have laughed right in your face. Reason being - 20 years ago I used to be fuckin FAT!

As a kid I struggled with my weight BIG time. My parents went through a painful divorce which caused me to self medicate with food- lots of it. Things got so bad at one point, that I became the heaviest in my entire school of 300 kids.
[Side note] - Dont worry this isnt gonna turn into a Oprah bitch-fest.

Though things were fucked up at home, I eventually found a place where I could deal with all of my bullshit and put the anger that Id built up to good use. That place was the gym. Once I discovered it, my life changed forever.

Its safe t o say nowadays I live and brea the the gy m

I love to lift... and like most people who are passionate about something, I also tend to go overboard once in awhile.

Few people know this but prior to writing this book, I spent a year in rehab for a nasty back injury. See prior to getting my shit wrecked up I had spent years under the bar pursuing the goal of getting bigger and stronger. Though this pursuit helped me get HUGE it also led to a serious injury.

Who want st o be st rong if y ou cant move, always injured and look like shit ?

So I decided to change shit up. At first I tried using traditional weight training circuits to reach my goals and at for a while they seemed to be workinguntil I realized that I was becoming weaker than a newborn baby. Right then, I figured out traditional fat loss training coupled with low carb dieting was making me weaker and less muscular.

So I went back to the drawing board and created a new program to get me the RESULTS I actually wanted. The program had to address the muscle imbalances, increase muscle mass and lose fat, while keeping my strength. I dug into my library and pulled out years of bodybuilding, powerlifting and prehab training research to put it together.

When it was done, I named it Big Man Strong and it is the most complete program I have ever written. 6

This program outlines the exact steps I took to go from a big ol 292lbs of broken-down, behemoth all the way down to a 240lbs powerful, mobile, mutherfucker in 12 weeks.

Now, before you read exactly what I did, let me give you a bit of a disclaimer. This program is not for the faint of heart there were days where I wanted to just QUIT. But, I didnt... If you are currently too damn heavy, outta shape and want to lose some fat (fuck it, get Strong), This is the program for you.

Within these pages are the EXACT programs I used to get lean and thick. When you complete these workouts I promise you will be a big, bad, strong son-of-a-bitch. But... before you get started, do yourself a favor and complete the 4-week GPP bonus program. This way you will be ready to handle ALL of the exercises and loads used in the pages below.

Ok, Brotha I hope you are ready to for the Hiroshima nuclear bomb we are about to drop on your body, cause shits about to get real. Do yourself a favor and start saving for fresh new pack of t-shirts because soon enough youll have to trash those frumpy fat boy clothes and start dressing like a dapper DIESELED- OUT posterboy.

TERMS

Terms
- So you wanna pack on lean dense muscle and finally fill out a t-shirt in places other than your gut - Word on the street says you wanna be so jacked you walk down the street and heads turn - Folks around these parts say you wanna be so thick and Strong-up that old ladies and children move outta the way when they see you comin?

If any of this is true. Ive got some good news for you - We are gonna light the gym up. But before we start pushin weight I want to make sure that you know exactly what I am talking about in this book.

I tend to use a lot of slang when writing but every once in a while Ill get my egghead, meathead on and drop some science on you. When I do drop the science I want to make sure you dont get lost. Below are some of the more scientific terms used throughout this manual. Rep: A rep is the complete motion of an exercise. Ex; in a biceps curl lifting the dumbbells and lowering it once equals a rep. Sets: A set is multiple reps, one after another for a without resting the weight down. 10 reps of biceps curl equals one set. Rest Interval: Rest interval is the period of time that you take in-between sets to rest the muscles. Exercise: In this manual exercise refers to the movement you will be asked to perform.

Tempo: Tempo is the speed that it takes you to perform one rep. Tempo has a 3 number association. The first unit is the number of seconds it takes you to lower the weight, the second unit is the number of seconds you pause at the bottom postion of the exercise, and the third digit is the number of seconds it takes you to lift the weight. Ex; A tempo of (3,0,2) means 3 seconds to lower the weight, no pause at the bottom of the exercise and 2 seconds to lift the weight.

Frequency: How often you will be asked to perform the same workout within a given period of time. A frequency of twice a week, means perform the same workout 2x in a 7- day span. Superset: A Superset is 2 sets of exercises paired one after the other.

And just for kicks, Ive added my type of language so you really get whats goin on. CRANKIN IT: is a term us big men use to explain how we get down and dirty each time we step foot into the gym. It means walking into the gym like an ALPHA DOG and slangin the shit outta the weights for 45 minutes to an hour with one goal in mind.

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Step 1 CRANKIN I T

Okay you ready? You ready to pick some shit up, work your ass off and get DIESEL? I hope so Before you even look at a damn weight lets get into some egghead, musclehead shit.
[Side note] I may look like a pitbull in a jersey but your boy is a straight-up scientist when it comes to hoisting weight.

As a respected member of the muscle-head egghead club Im here to tell you this If packing on mounds of muscle is your goal, you are gonna have to lift heavy weights and do total body training. Unfortunately most people (including YOU) cant do both at the same time they just aint built for that.

So here is what we are going to do, we are gonna alternate back and forth between heavy lifting and fat loss training. Eggheads call this undulating periodization. I call it puttin in WORK The fat loss workouts are simple. Walk into the gym, headphones bumpin and alternate between upper and lower body supersets.

This shit works like gangbusters because the total body workouts will allow us to hit more overall muscle fibers while increasing how many calories we burn each workout. (Feel free to stand up and slow clap) The Intensity workouts on the other hand are more about bitch slapping the nervous system and getting it to ACT right.

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The nervous system is tells your muscles to fire when you are doing activity. A shitty slow nervous system makes you weak and frail whereas a fat efficient nervous system will turn you into a beast. Simply put, once we get your nervous system working well, you will be CRANKIN out big weights like it aint no thang.

In terms of the actual workout structure, Its pretty simple. We are gonna lift 4 days out of a 7 day week.

Day 1, is a big lift day. We focus on the compound lifts like squats, deads and presses (Some ol school Reg Park shit)

Day 2 is a total body day. We hit everything today. If you are outta shape this day will expose your ass like TMZ to Lindsay Lohan.

Day 3 is back to big lifting. I expect you to crush it on this workout. Your nervous system will be primed from the previous workouts. Beat-up the weights like they owe you money!

Day 4, Here you go back to higher rep training. You may start feeling sorta shitty and beat up but Ive given you a days rest since last workout so stop being a pussy and LIFT.

This is a basic run-down of how this shits gonna play out lets get into the program.

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Phase 1

Lets get it POPPIN

Disclaimer :See your physician before starting any exercise or nutrition program. You must have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30 years old. Please discuss all nutritional changes with your physician or a registered dietician. Perform this program for 4 weeks and then take a week off to recover then begin phase 2 Perform this program 4 days out of 7 The orders of workouts are Day 1, Day 2, off, Day 3, off, Day 4, off and then repeat. Try to slighty increase the amount of weight you lift each time you repeat a workout. A1-A2 indicate a superset of 2 exercises perform all A exercises before moving on to B exercises

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Strong
Day 1
Rest 60 seconds between sets

BIG MAN

GPP phase Goal is to melt away body fat, address muscle imbalances and improve overall conditioning

A1: Split squats 12 reps, 3 sets A2: One-arm row 9 reps, 3 sets

B1: Single leg hip bridge 15 reps, 3 sets B2: Push- ups 9 reps, 3 sets
Rest 60 seconds between sets

C1: Biceps curl 9 reps, 3 sets C2: Dumbbell Goblet squats 12 reps, 3 sets
Rest 60 seconds between sets

D1: bent over lateral raise 12 reps, 3 sets D2: reverse abs curl 12 reps, 3 sets
Rest 60 seconds between sets

Notes

A1-A2 Designation applies to supersets, perform exercise A1 rest for given rest period then do exercise A2
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Strong
Day 1
rest 120 between sets Rest 120 between sets

BIG MAN

A1: Barbell rack pull 6 reps - 4 sets ( pull from shins) B1: Decline db neutral grip press 6 reps - 4 sets C1: Bulgarian split squat 12 reps, 3 sets C2: Seated pull downs 9 reps, 3 sets C3: Laying plate drags 12 reps, 3 sets
Rest 90 seconds between sets

B1: Db military press neutral grip 12 reps, 3 sets B2: Weighted eighted back ext extension ex te ension nsion 15 reps, 3 sets B3: Db zottman curls 12 reps, 3 sets
Rest 90 seconds between sets

Notes

A1-A2 Designation applies to supersets, perform exercise A1 rest for given rest period then do exercise A2
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Phase 2:

Man-up

Perform this program for 4 weeks and then take a week off to recover then begin phase 3 Perform this program 4 days out of 7 The orders of workouts are Day 1, Day 2, off, Day 3, off, Day 4, off and then repeat. Try to increase the amount of weight you lift each time you repeat a workout. A1-A2 indicate a superset of 2 exercises perform all A exercises before moving on to B exercises

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Strong
Day 1
Rest 60 seconds between sets

BIG MAN

A1: Reverse Lunge 12 reps, 3 sets A2: Seated cable row 9 reps, 3 sets

B1: Fe single leg hip bridge 15 reps, 3 sets B2: Neutral grip db press 9 reps, 3 sets
Rest 60 seconds between sets

C1: Hammer biceps curl 9 reps, 3 sets C2: Heels elevated Db squats 12 reps, 3 sets
Rest 60 seconds between sets

D1: L-lateral raise 12 reps, 3 sets D2: leg lowering 12 reps, 3 sets
Rest 60 seconds between sets

Notes

A1-A2 Designation applies to supersets, perform exercise A1 rest for given rest period then do exercise A2
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Strong
Day 2
Rest 120 seconds Rest 120 seconds

BIG MAN

A1: Barbell front squat 6 reps, 4 sets

B1: Dumbbells floor press 6 reps, 4 sets

C1: Dumbbell step ups 12 reps, 3 sets C2: Fat man pull-ups 12 reps, 3 sets C3: Single leg reverse hyperextension 15 reps, 3 sets
Rest 90 seconds between sets

B1: Ez-bar skullcrusher 12 reps, 3 sets B2: Single leg db deadlifts 15 reps, 3 sets B3: L- lateral raise 12 reps, 3 sets
Rest 90 seconds between sets

Notes

A1-A2 Designation applies to supersets, perform exercise A1 rest for given rest period then do exercise A2
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Phase 3:

Shit Just Got Real

Perform this program for 4 weeks and then take a week off Perform this program 4 days out of 7 The orders of workouts are Day 1, Day 2, off, Day 3, off, Day 4 and then repeat. Try to increase the amount of weight you lift each time you repeat a workout. A1-A2-A3 indicate a superset of 2 exercises perform all A exercises before moving on to B exercises

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Strong
Day 1
Rest 180 seconds Rest 180 seconds

BIG MAN

A1: Snatch grip deadlift 4 reps, 6 sets

press pre B1: Barbell bench pres ss s 4 reps, 6 sets

C1: Barbell lunges 9 reps, 3 sets C2: Pull-ups 9 reps, 3 sets C3: Dumbbell/Kettlebell Dumbbell/Kettlebell Dumbbell/Kettlebel l swings 20 reps, 3 sets - bar dips 9 reps, 3 sets C4: VRest 60 seconds between sets

D1: Eccentric crunch on swiss ball 9 reps, 3 sets f press 12 reps, 3 sets D2: Paloff D3: Dragon-flag 9 reps, 3 sets
Rest 60 seconds between sets

Notes

A1-A2 Designation applies to supersets, perform exercise A1 rest for given rest period then do exercise A2
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Strong
Day 2
Rest 180 seconds Rest 180 seconds

BIG MAN

squat 4 reps, 6 sets A1: Barbell back squat

B1: Chest supported row 4 reps, 6 sets

A1: Dumbbells sprinter step-ups 9 reps, 3 sets A2: Chin ups 9 reps, 3 sets A3: Barbell push press 9 reps, 3 sets A4: Rkc plank 90 seconds
Rest 60 seconds between sets

D1: Ab wheel roll-outs 9 reps, 3 sets D2: Landmines 12 reps p per er side, 3 sets D3: Hanging leg raise 1 12 2 reps, 3 sets
Rest 60 seconds between sets

Notes

A1-A2 Designation applies to supersets, perform exercise A1 rest for given rest period then do exercise A2
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EA TING BIG

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Step 2 Ea ting Big

Before we get into this, Im gonna assume you know that transforming from a mild mannered weakling to a collar poppin juggernaut is gonna require eating right. Most fat boys talk a big game about getting jacked but they are too damn lazy to eat a clean meal let alone six.

If you are one of those eating clean is hard mutherfuckers, Ive got good news for you. This shit is gonna be simple. Were not gonna complicate things with egghead equations of how many carbs and fats you are need to eat.

All you are gonna do is this

Eat real solid food every 2-2.5 hours. Im not talking about Mickey Ds or any other bullshit. Aim to eat these real meals at least 5-6 times a day. If you dont do this you are bullshittin. If you wanna be a real bad-ass and make sure you get all of your meals in set your watch to ring every 2.5 hours and eat when that shit goes off. In terms of portion size and ratios remember this. If you are a fat ass and have a hanging gut Only eat proteins and fats each meal EXCEPT the one directly after training.

If you are more on the pretty boy end of the spectrum (I hate you) and can see your abs even just a trace eat protein and carbs for your first 3 meals and protein and fats for the last 3.

Here are some sample diets 23

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SUPPLEMENT

BIG

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Step 3 Supplement Big

Lets get this outta the way Most supplements are a waste of money. If you wanna throw away your money go ahead I wont stop you.

In my opinion the only supplements worth taking are the ones that are either gonna speed up recovery or make eating less of a chore.

Here is a list of the 5 supplements; even I am willing to indulge in. Try the shit out see how it works for you

1: Magnesium It will increase the production of testosterone, and GH while you sleep, more T and GH means bigger muscles. 2: BCAAs - Branch Chain Amino Acids are a must if you are going to CRANK IT in the gym. Take during workout to reduce soreness and speed-up recovery 3: Whey Protein Sorta shitty protein source that can cost allergies when taken too often. Drink this shit if you cant eat a real meal I guess. 4: Fish Oil- Your joints wont feel like shit and its supposed to help you lose belly fat. Take six a day speard em apart. Side note: If you burp and its fishy your shits gone bad 5: Whey Casien Blend- Better than just whey, at least this shit breaks down slower. Use it if you need a meal replacement.

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BIG RECOVERY

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Step 4 Big Recovery

Im gonna cut straight to the point, youll need sleep if you want to get DIESEL. Without sleep your hormones wont be at its best and neither will your strength and muscle gains.

Here are a few tricks Ive picked up over the years to the increase sleep, boost hormone production and ramp up recovery time.

1: Take 20 gms of Magnesium ending in .ate before bedime. Magnesium will help calm you down before bed leading to increased hormonal production.

2: Go to bed earlier. Stop late night surfin the net fap for material and take your ass to sleep. The earlier you sleep the better you will recover.

3: Make it dark and quiet. Make the room pitch black, unplug and electronic equipment and go to bed. Who the fuck sleeps with the TV and lights on anyway? Still cant sleep? Try some stretching about 30 minutes before bed itll relax you and give you a deep, deep sleep.

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4: Turn your cell phone OFF. If its a real emergency they will call someone else.
P.S if some shit actually goes down dont blame me for whatever happened

5: Get 6-8 Hours of sleep every night. If you are 20 you can get away with 2 hours of sleep but lets be real that shit ages you FAST, and halts the process of getting bigger muscle and losing body fat. Make sure you sleep at least 6 hours each night and if you dont she better be worth it.

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BIG MAN SECRET S

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Step 5 BIG MAN SECRET S

In this section Im gonna share some secrets Ive picked up along the years to look more JACKED-UP.

Secret 1: Blast y our t raps Every big SOB has traps Do you remember Goldberg the wrestler? That guy was moderately jacked but his traps were massive thus making him look HUGE. If you wanna look DIESEL do some extra trap work after each workout.

Start with shrugs (even though they kinda suck) then graduate to various dumbbells cleans and farmers walks. Finish your workouts with these movements on your fat loss days to burn off a little bit more fat.

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Step 6 Big Arms

Big strong muthafuckers are blessed with canon ball shoulders, Full thick arms and juicy ass forearms, If you dont have at least one of these you aint shit.

Secret number 2 Dont listen to the functional retards who tell you not to do direct arm work, they are WRONG.

If you wanna look jacked hit your arms often. Guys that have large biceps train them multiple times a week, directly and indirectly. You can beat the shit out of your arms with indirect arm work the pull-ups, close grip presses and heavy rows then finesse them with traditional lifts curls and skullcrushers.

If you attack the arms frequently enough you will recruit untapped muscle fibers leading to bigger arms.

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Step 7 Big Calfs

Buidling huge diamond- shaped calfs are a real challenge for many of us. Personally, I blame my high calf insertions and skinny ass ankles on my mother - Sure her legs looked great on a woman but they look fucked up on a grown ass man.

Anyway

Based on research the secret to big calfs is emphasize the eccentric portion and the paused isometric holds. Basically go down slow, hold the bottom stretch position and slowly come up.

My calfs truly aint shit but Ive been told that another key to building large shapely man calfs is to go balls out heavy for standing calf raises and go light on the bent knee. Give it a shot, lemme know if it works for you.

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F requentl y asked questions

Q; I am fairly new to strength training, is this a program I should be doing? A: whats up Big man?

First of all welcome to the Bigboy brotherhood. As a new lifter I would not recommend lifting heavy right out of the gate, your body just isnt ready for it.

Before you get started on this program I would recommend you do at least four weeks of preparatory work. Do yourself a favor and refer to the GPP program I have included with your download.

Q: I have looked over the program and noticed there is a ton of squats and deadlifts, whats up with that?

A: Well captain obvious in case you havent noticed, this program is about getting leaner, stronger and more muscular in 12 weeks.

I could waste your time with weeny functional training exercises on the bosu ball but I assumed your time is more important than that.

Secondly squats and deadlifts will unleash a hormonal smart bomb onto your sissy boy body causing you to magically transform into a heavily muscled bad ass.

So shut yer mouth and get under the bar.

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Q: I work 2 jobs and hardly have time to train as it is, can I condense my training into 4 days straight?

A: Short answer? No

This program was written to get you lean, muscular and strong. The strength is brought about by the heavy lifting days which will tax your nervous system.

The nervous system generally needs a few days to recover so jamming your training days without any rest will ultimately work against you.

If you absolutely adhere to the training schedule this program may not be for you... Try something else like Zumba or water aerobics, bitch.

Q: I have bad knees, wont all of this squatting make them worse?

A: listen up Grandpa, unless youve had a serious injury or suffered from overuse injuries your knees are most likely shitty because of a muscle imbalance.

Start by getting your rickety ass knees looked at by a doctor. If he clears you to lift start with the GPP program, itll help you correct some of those imbalances youve built up over the years.

Once youve completed 4 weeks of GPP, man up and start the Big Man Strong program.

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Conclusion
There you have itthe Big Man Strong program in a nutshell. I take it you are gonna do this shit and get jacked or you wouldnt have read this far into the book.

Do me a favor... two actually.

1: Dont turn into an asshole once you get bigger than everyone else, big men have a responsibility to wield their size wisely.

2: Take a picture of your progress and post it up on my facebook page. It will act as an inspiration to others and make me warm and tingly inside.

Okay man, Thanks for reading, keep CRANKIN and till next time Im OUT. Teiko Reindorf NSCA-CPT

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Exercise Library

Basic Exercise variations have been left out for brevitys sake Hit me up with an email of you cannot find something satisfactory on google

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Push P ress

Rack barbell on shoulders Bend knees and dip down quickly Explosively drive the barbell overhead

BIG MAN Strong

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Rack Pull

Sit back into a deadlift position With a at back, drive hips forward Finish pull by standing tall and squeezing glutes

BIG MAN Strong

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F a t Man Pull-up

Set feet on bench Keep a rigid torso and explosively pull chest to bar Slowly lower yourself till arms ar

BIG MAN Strong

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Goblet Squa t

Hold dumbbell at chest Push hips back and slowly bend knees Squat till knees are at 90 or deeper Slowly stand back up

BIG MAN Strong

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Bulgarian split squa t

Place back foor on bench Slowly bend knees to front leg is 90 Slowly stand back up and straighten lead leg

BIG MAN Strong

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L-la teral Raise

Start with arms bent and held at your sides Raise arms to sides, do not shrug the weight Slowly lower the dumbbells down

BIG MAN Strong

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Zott man curl

Start with a palms out grip Curl the weight towards your shoulders Rotat the dumbbells at the top of the curl Slowly lower the dumbbells with palms down

BIG MAN Strong

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Heel s elev a ted Squa t

Place weight plates shoulder width apart on oor Place heels on plates, toes on the ground Push the hips back and bend the knees Squat down until legs are slightly lower than 90 Slowly stand up to complete exercise

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sprinter step-up

Place lead leg on bench EXPLOSIVLEY push through and step-up Drive the opposite knee-up at the top Slowly step down, keeping the lead leg on bench

BIG MAN Strong

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Single leg deadlift

Place back foot on bench With at back, hinge and push hips back Shoulders should be over leg Explosively stand up and squeeze the glute

BIG MAN Strong

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Neut ral Db P ress

Lay on bench with palms facing Drive both arms straight forward Slowly lower dumbbells towards chest

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Leg lowering

Lay on bench Grab the bench overhead Pull legs towards torso Slowly lower them back down

BIG MAN Strong

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Eccent ric crunch

Secure feet Perform full sit-up with arms crossed on chest Extend arms straight-up Slowly lower down towards ground

BIG MAN Strong

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Dragon f lag

Lay on bench Grab bench behind head Drive legs into air Slowly lower legs until they are at 45* Hold for a count of 5 seconds

BIG MAN Strong

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1 leg hip bridge

Lay on back Bend knees with foot at on ground Elevate other leg Drive hip off ground, squeeze glute Slowly lower back down

BIG MAN Strong

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Foot elev a ted hip Bridge

Place foot on bench with knee bent Push hips into sky, squeeze glute Slowly lower hips down towards oor

BIG MAN Strong

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P aloff Press

Stand facing away from cable Grasp handle in both hands Straighten arms and push weight forward Do not allow torso to turn Return to chest

BIG MAN Strong

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Sna t ch Grip Deadlift

Start with shoulders over bar and a wide grip Push hips back and keep back at Explosively stand up driving hips forward Slowly lower bar to ground

BIG MAN Strong

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Land Mines

Secure bar in corner Take an overhand grip at top of bar and an under hand grip under the bar Powerfully pull the bar across from your hip to the above the opposite shoulder

BIG MAN Strong

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Db f loor P ress

Lay on back With palms facing each other push dumbbells upwards Slowly lower arms till triceps touch the oor

BIG MAN Strong

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RKC Plank

Assume plank position on elbows Tuck pelvis forward as if performing a minicrunch Drive elbows towards feet and squeeze abs (elbows do not move, this is a static hold]

BIG MAN Strong

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Pla te Drags

Lay on oor with heel in groove of plate Pull plate toawrds butt by bending knee Push place back to starting postion with foot

BIG MAN Strong

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