VINCE DELMONTES NO- NONSENSE MUSCLE BUILDING PROGRAM www.VinceDelMonteFitness.

com BEGINNER-INTERMEDIATE INTENSIVE PROGRAM

BEGINNER-INTERMEDIATE TRAINING GUIDELINES: Begin each workout with 5-10 minutes of light cardio and/or 5-10 minutes of dynamic stretching. Perform the Shoulder Stability circuit after your cardio and/or dynamic stretching warm up. Consider this routine apart of your warm up. Ideally this program should be done on Monday, Wednesday and Friday or Tuesday, Thursday and Saturday. Allow a maximum of 48-72 hours for best results. Notice how the reps and sets scale up in intensity (heavier weights, lower volume) every three weeks so you are constantly stimulating your different muscle fibers. Incorporate the flexibility training either before or after the workout. If you find this drags the workout well past your time limits then do the flexibility training on it's own day. Keep the rest period HONEST. You will not discover the intensity of this workout unless you truly maintain the dedicated rest period. This means using a stop watch without a countdown timer. Pick ONE weight for each exercise and DO NOT decrease the weight or increase the weight after selected for a workout. Typically you will hit your goal reps the first set, you might miss 1-2 of your goal reps on the second set and you might miss 2-3 reps on your final set depending on the rep and set scheme. This is just an example. Just understand that it is OKAY to miss a few reps.

Dont increase the weight UNTIL you can complete the entire set, rep and rest scheme before moving up 5 pounds. Follow the tempos as prescribed. A1:A2 means to perform a super set. This means youll do exercise A1 first immediately followed by exercises A2. After completing both exercises backto-back, take your designated rest. You will perform three different full body workouts each week. Every three weeks you will change ONLY the sets, reps and rest periods. The exercise order and routines remain the same. Take a full recovery week every 12 weeks.

WEEKS 1-3: 3 SETS OF 15. 30 SEC REST. 311 TEMPO WEEKS 4-6: 4 SETS OF 10. 60 SEC REST. 311 TEMPO WEEKS 7-9: 5 SETS OF 5. 90 SEC REST. 311 TEMPO WEEKS 10-12: VARIABLE REP TRAINING E.G. FOR VARIABLE REP TRAINING: MONDAY* - 3 SETS OF 15. 30 SEC REST. 311 TEMPO WEDNESDAY* - 4 SETS OF 10. 60 SEC REST. 311 TEMPO FRIDAY* - 5 SETS OF 5. 90 SEC REST. 311 TEMPO *WORKOUT OF YOUR CHOICE WEEKS 14-16: 4 SETS OF 12. 30 SEC REST. 311 TEMPO WEEKS 17-19: 6 SETS OF 3. 60 SEC REST. 311 TEMPO WEEKS 20-22: 5 SETS OF 8. 90 SEC REST. 311 TEMPO WEEKS 23-25: VARIABLE REP TRAINING E.G. FOR VARIABLE REP TRAINING: MONDAY* - 4 SETS OF 12. 30 SEC REST. 311 TEMPO WEDNESDAY* - 6 SETS OF 3. 60 SEC REST. 311 TEMPO FRIDAY* - 5 SETS OF 8. 90 SEC REST. 311 TEMPO *WORKOUT OF YOUR CHOICE

DAY 1 INTENSIVE PROGRAM WEEKS 1-12

A1

Full Squat (barbell)

3 4 5 Variable Sets 3 4 5 Variable Sets 3 4 5 Variable Sets 3 4 5 Variable Sets 3 4 5 Variable Sets 3 4 5 Variable Sets 3 4 5 Variable Sets 3 4 5 Variable Sets 3 4 5 Variable Sets 3 4 5 Variable Sets 3 4 5 Variable Sets 3 4 5 Variable Sets

15 10 5 Variable Reps 15 10 5 Variable Reps 15 10 5 Variable Reps 15 10 5 Variable Reps 15 10 5 Variable Reps 15 10 5 Variable Reps 15 10 5 Variable Reps 15 10 5 Variable Reps 15 10 5 Variable Reps 15 10 5 Variable Reps 15 10 5 Variable Reps 15 10 5 Variable Reps

311 311 311 311 311 311 311 311 311 311 311 311 311 311 311 311 311 311 311 311 311 311 311 311 311 311 311 311 311 311 311 311 311 311 311 311 311 311 311 311 311 311 311 311 311 311 311 311

30 60 90 Variable Rest 30 60 90 Variable Rest 30 60 90 Variable Rest 30 60 90 Variable Rest 30 60 90 Variable Rest 30 60 90 Variable Rest

A2

Straight Back Stiff Leg Deadlift

B1

Cable Seated Row

B2

Incline DB Chest Press

C1

Close Grip Cable Pulldown

C2

Standing Military Press

D1

Dumbbell Incline Curl

D2

Bench Dip

E1

Standing Machine Calf Raise

E2

Shrug (Barbell)

F1

Hanging Legs Raises

F2

Weighted Ball Sit Ups

DAY 2 INTENSIVE PROGRAM WEEKS 1-12

A1

Bent Over Barbell Rear Delt Row

3 4 5 Variable Sets 3 4 5 Variable Sets 3 4 5 Variable Sets 3 4 5 Variable Sets 3 4 5 Variable Sets 3 4 5 Variable Sets 3 4 5 Variable Sets 3 4 5 Variable Sets 3 4 5 Variable Sets 3 4 5 Variable Sets

15 10 5 Variable Reps 15 10 5 Variable Reps 15 10 5 Variable Reps 15 10 5 Variable Reps 15 10 5 Variable Reps 15 10 5 Variable Reps 15 10 5 Variable Reps 15 10 5 Variable Reps 15 10 5 Variable Reps 15 10 5 Variable Reps

311 311 311 311 311 311 311 311 311 311 311 311 311 311 311 311 311 311 311 311 311 311 311 311 311 311 311 311 311 311 311 311 311 311 311 311 311 311 311 311

30 60 90 Variable Rest 30 60 90 Variable Rest 30 60 90 Variable Rest 30 60 90 Variable Rest 30 60 90 Variable Rest

A2

Barbell Bench Press

B1

Pullups

B2

Behind The Neck Barbell Press

C1

Dumbbell Hammer Curl

C2

Lying Dumbbell Tricep Extension

D1

Standing Dumbbell Front Lunges

D2

RDLs with dumbbells

E1

Hanging Hip Raises

E2

Weighted Stability Ball Crunch

DAY 3 INTENSIVE PROGRAM WEEKS 1-12

A1

Barbell Deadlifts

3 4 5 Variable Sets 3 4 5 Variable Sets 3 4 5 Variable Sets 3 4 5 Variable Sets 3 4 5 Variable Sets 3 4 5 Variable Sets 3 4 5 Variable Sets 3 4 5 Variable Sets 3 4 5 Variable Sets 3 4 5 Variable Sets

15 10 5 Variable Reps 15 10 5 Variable Reps 15 10 5 Variable Reps 15 10 5 Variable Reps 15 10 5 Variable Reps 15 10 5 Variable Reps 15 10 5 Variable Reps 15 10 5 Variable Reps 15 10 5 Variable Reps 15 10 5 Variable Reps

311 311 311 311 311 311 311 311 311 311 311 311 311 311 311 311 311 311 311 311 311 311 311 311 311 311 311 311 311 311 311 311 311 311 311 311 311 311 311 311

30 60 90 Variable Rest 30 60 90 Variable Rest 30 60 90 Variable Rest 30 60 90 Variable Rest 30 60 90 Variable Rest

A2

Lying Hamstring Curls

B1

Dumbbell Bent Over Row

B2

Bench Press (dumbbell)

C1

Chin Up

C2

Seated Dumbbell Shoulder Press

D1

Barbell Curl

D2

Two Arm Cable Pressdown (heavy stance)

E1

Hanging Hip Raises

E2

Weighted Stability Ball Sit Ups

DAY 1 INTENSIVE PROGRAM WEEKS 13-26

A1

Barbell Incline Chest Press

4 6 5 Variable Sets 4 6 5 Variable Sets 4 6 5 Variable Sets 4 6 5 Variable Sets 4 6 5 Variable Sets 4 6 5 Variable Sets 4 6 5 Variable Sets

12 3 8 Variable Reps 12 3 8 Variable Reps 12 3 8 Variable Reps 12 3 8 Variable Reps 12 3 8 Variable Reps 12 3 8 Variable Reps 12 3 8 Variable Reps

311 311 311 311 311 311 311 311 311 311 311 311 311 311 311 311 311 311 311 311 311 311 311 311 311 311 311 311

30 120 60 Variable Rest 30 120 60 Variable Rest 30 120 60 Variable Rest 30 120 60 Variable Rest

A2

Cable Seated Row

B1

Bench Press (dumbbell)

B2

Dumbbell Bent Over Row

Two Arm Cable Pushdown

D1

Cable Kneeling Crunch

D2

Weighted Stability Ball Crunch

DAY 2 INTENSIVE PROGRAM WEEKS 13-26

Barbell Deadlift

4 6 5 Variable Sets 4 6 5 Variable Sets 4 6 5 Variable Sets 4 6 5 Variable Sets 4 6 5 Variable Sets 4 6 5 Variable Sets 4 6 5 Variable Sets

12 3 8 Variable Reps 12 3 8 Variable Reps 12 3 8 Variable Reps 12 3 8 Variable Reps 12 3 8 Variable Reps 12 3 8 Variable Reps 12 3 8 Variable Reps

311 311 311 311 311 311 311 311 311 311 311 311 311 311 311 311 311 311 311 311 311 311 311 311 311 311 311 311

30 120 60 Variable Rest 30 120 60 Variable Rest 30 120 60 Variable Rest 30 120 60 Variable Rest

B1

DB Lunge

B2

Lying Hamstring Curl

C1

Standing Machine Calf Raise

C2

DB Shrug

D1

Machine Seated Calf Raise

D2

Close Grip Barbell Shrug

DAY 3 INTENSIVE PROGRAM WEEKS 13-26

A1

Pullup

4 6 5 Variable Sets 4 6 5 Variable Sets 4 6 5 Variable Sets 4 6 5 Variable Sets 4 6 5 Variable Sets 4 6 5 Variable Sets 4 6 5 Variable Sets

12 3 8 Variable Reps 12 3 8 Variable Reps 12 3 8 Variable Reps 12 3 8 Variable Reps 12 3 8 Variable Reps 12 3 8 Variable Reps 12 3 8 Variable Reps

311 311 311 311 311 311 311 311 311 311 311 311 311 311 311 311 311 311 311 311 311 311 311 311 311 311 311 311

30 120 60 Variable Rest 30 120 60 Variable Rest 30 120 60 Variable Rest 30 120 60 Variable Rest

A2

Behind The Neck Barbell Press

B1

Close Grip Chin Ups

B2

Seated Dumbbell Shoulder Press

Seated Dumbbell Bicep Curl

D1

Cable Kneeling Crunch

D2

Weighted Stability Ball Crunch