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Copyright 2011 – Alain Gonzalez – All rights reserved
Published By: Alain Gonzalez 101"# $astmar Commons Blvd %rlando &l' "2(2)
Copyright © 2011 All material in this guide is' unless other*ise stated' the property o+ Alain Gonzalez Copyright and other intellectual property la*s protect these materials ,eproduction or retransmission o+ the materials' in *hole or in part' in any manner' *ithout the prior *ritten consent o+ the copyright holder' is a violation o+ copyright la*
Copyright 2011 – Alain Gonzalez – All rights reserved
All the in+ormation presented in .ABSolutely Shredded/ is +or educational and resource purposes only 0t is not a su1stitute +or or an addition to any advice given to you 1y your physician or health care provider Consult your physician 1e+ore ma2ing any changes to your li+estyle' diet' or e3ercise ha1its 4ou are solely responsi1le +or the *ay in+ormation in .ABSolutely Shredded/ is perceived and utilized and so' you do so at your o*n ris2 0n no *ay *ill Alain Gonzalez or any persons associated *ith 5uscle5onsters com or .ABSolutely Shredded/ 1e held responsi1le +or any in6uries or pro1lems that may occur due to the use o+ this eBoo2 or the advice contained *ithin
Copyright 2011 – Alain Gonzalez – All rights reserved
ABSolutely Shredded 7 8a1le %+ Contents Intro Step 1 The Six Pack Diet Plan Step 2 Super Foods or a Super Physi!ue Step " Slick #xercises or $a%or Sharp A&s Step ( )IIT $outines that Incinerate Fat Step 5 *ircuit Training or Shredded A&s Step ' The ABSolutely Shredded $outine Copyright 2011 – Alain Gonzalez – All rights reserved Page 5 Page 7 Page 1" Page 1' Page 21 Page 25 Page "+ http://musclemonsters com .
8his program is +or anyone *ho is trying to lose *eight +ast >the healthy *ay?' 1urn o++ those last )@10 pounds *ithout losing muscle' or anyone *ho is trying to ma2e a .ho is this progra.ho is this progra./0T or.or.ABSolutely Shredded ) 0ntro 9et:s 1e honest' *e are all a*are that developing visi1le si3 pac2 a1s comes *ith decreased 1ody +at .ractically any a1 program you come across ma2es a huge emphasis on ho* one should +ollo* a strict diet in order to get those a1s to sho* !o*' 0 *on:t 1ullshit you and tell you that this program is going to allo* you to get the 1each 1ody o+ your dreams *ithout implementing a calorie de+icit 1ecause that is 6ust not possi1le' period <hat 0 *ill tell you is this' +ollo*ing this manual *ill allo* you to lose = an inch o++ o+ your *aist on a *ee2ly 1asis and give you +ast noticea1le results !ot only *ill your a1s 1ecome sharper and easily visi1le *ithout any +ancy lighting' 1ut your entire 1ody *ill 1ecome more ripped and toned as *ell . 8his program is !%8 +or those *ho are loo2ing +or an easy *ay to Copyright 2011 – Alain Gonzalez – All rights reserved http://musclemonsters com .visual impact/ +or an upcoming event .
*o*/ their +riends and +amily . In this -anual you 1ill learn2 BCo* to put together a healthy diet that *ill not reDuire +asting or starving B<hat +oods you should 2eep in stoc2 in order to speed up the process BCo* to 1urn +at *hile maintaining the muscle you *or2ed so hard to get B8he 1est +orms o+ e3ercise to 1urn +at *ithout spending hours in the gym B8op *or2outs 2no*n to give you sharper and more visi1le a1s BA step 1y step program +or optimum results BAnd much moreE 3et4s 5et Started6 Copyright 2011 – Alain Gonzalez – All rights reserved http://musclemonsters com .ABSolutely Shredded A 1urn +at' have a pro1lem *ith commitment and dedication' or are not in a hurry to get the 1ody that *ill .hat 1ill I learn ro.this progra-.
ABSolutely Shredded # Step 71 The Six Pack Diet Plan Burning +at is possi1le through a very simple eDuation Simply 1urning more calories than you consume *ill allo* you to lose un*anted *eight practically on demand >Calories Burned F Calories Consumed? 8his is 2no*n as a calorie de+icit 0+ you consume 2')00 calories and 1urn 2'#)0' your calorie de+icit is 2)0 8his is mainly important to 2no* 6ust so that you are a*are o+ ho* simple this really is 0n this program 0 am not going to as2 you to 2eep up *ith the amount o+ calories you are 1urning vs the amount o+ calories you are consuming' it *ould 1ecome e3tremely di++icult and tedious to say the least <hat 0 am going to provide you *ith is an eDuation that you can use in order to determine ho* many calories 4%G should consume daily 0 *ill also give you a 1rea2do*n o+ *here these calories should come +rom as *ell as *hen these calories should 1e consumed Copyright 2011 – Alain Gonzalez – All rights reserved http://musclemonsters com .
ounds to lose H 8arget *eight 8arget *eight >3? 10 H 8otal -aily Calories 0+ you are 1(0 l1s and your +itness goal is to lose 20 pounds >o+ un*anted *eight? then the eDuation *ould loo2 li2e this 1(0 – 20 H 1A0 1A0 3 10 H 1A00 Calories per day %nce you have determined the amount o+ calories you *ill 1e consuming daily' it is time to 1rea2 these calories up into types Cere is ho* they should 1e distri1utedE 7)I .rotein "0I Car1ohydrates 2)I &ats Copyright 2011 – Alain Gonzalez – All rights reserved http://musclemonsters com . 8his eDuation +or daily caloric inta2e is Duite simple' yet very e++ective Simply ta2e your 8A.ABSolutely Shredded ( >Gra1 a pencil/pen' something to *rite on' and a calculator? )o1 8any *alories Should I *onsu-e.G$8 1ody *eight and multiply it 1y 10 &or e3ample: 4our *eight – .
calories +rom/ into grams *ould ma2e this much easier on you Calories +rom protein / 7 H -aily grams o+ protein Calories +rom car1ohydrates / 7 H -aily grams o+ car1s Calories +rom +ats / ( H -aily grams o+ +at &or e3ample: #20 / 7 H 1(0 grams o+ protein per day 7(0 / 7 H 120 grams o+ car1s per day 700 / ( H )0 grams o+ +at per day Copyright 2011 – Alain Gonzalez – All rights reserved http://musclemonsters com .ABSolutely Shredded J -aily Caloric 0nta2e >3? 7) H Calories +rom protein -aily Caloric 0nta2e >3? "0 H Calories +rom car1s -aily Caloric 0nta2e >3? 2) Calories +rom +at &or e3ample: 1A00 3 7) H #20 calories +rom protein 1A00 3 "0 H 7(0 calories +rom car1ohydrates 1A00 3 2) H 700 calories +rom +ats 0+ you loo2 at the nutritional +acts on a +ood item' you:ll notice that it only sho*s total calories 8he calorie types are 1ro2en do*n into grams <ith that 1eing the case' turning your .
ABSolutely Shredded 10 Because you are going to 1e at a calories de+icit' it is very important that you are providing your 1ody a steady stream o+ energy and nutrients throughout the day Also' due to the +act that you are decreasing your calorie inta2e' it is very important that you 2eep your meta1olism *or2ing in order to 2eep it +rom slo*ing do*n 9our daily diet should look so-ething like this: 1?Brea2+ast 2?Snac2 "?9unch 7?Snac2 )?-inner A?Snac2 Brea2ing your diet up into A meals/snac2s *ill not only allo* you to 2eep a steady stream o+ energy and nutrients in the 1ody' 1ut it *ill also 2eep your meta1olism *or2ing in order to speed it up Speeding up your meta1olism *ill allo* you to 1urn +at much +aster as *ell as store +at less easily I8P0$TA/T6 0+ you are +ollo*ing this program *ith the goal o+ simply losing Copyright 2011 – Alain Gonzalez – All rights reserved http://musclemonsters com .
ABSolutely Shredded 11 *eight' then may1e the sources o+ your calories don:t matter as much Co*ever' li2e 0:ve said 1e+ore' i+ you eat li2e crap you *ill loo2 li2e crap %n the other hand' i+ you are serious a1out the *ay you loo2 and +eel and it is important to you to 2eep all the muscle you have 1uilt' then a clean diet is the *ay to go .hat should I keep in -y diet. *o-plex *ar&ohydrates: Bro*n rice' s*eet potatoes' oats' vegeta1les' *heat pasta' or *heat 1read )igh !uality Protein: Chic2en 1reast' salmon' *hey' tur2ey' or eggs /atural Fats: !uts' olive oil' or peanut 1utter Things to stay a1ay ro-: B-airy B<hites BS*eets BKuice BAnything *ith high sugar content *heat days or cheat -eals2.or neither. 0:m sure you are all +amiliar *ith cheat meals and/or cheat days Copyright 2011 – Alain Gonzalez – All rights reserved http://musclemonsters com .
ABSolutely Shredded 12 8hese are simply days or meals *here you step a*ay +rom your current diet and indulge in some o+ your +avorite +oods 0 have personally gone 1oth routes and surprisingly enough' 0 *as a1le to achieve pretty impressive results 1oth *ays <hat 0 recommend is that you 1ase your decision according to your personality <hat 0 mean 1y this isE *ould you 1e o2 *ithout cheatingL %r *ill it ta2e its toll on you and cause you to 1rea2 do*n and completely ta2e you out o+ your gameL <ould you 1e content *ith re*arding yoursel+ one cheat meal per *ee2 +or your hard e++ortsL %r do you thin2 your hard e++orts deserve moreL <ould you pre+er to *or2 hard all *ee2 *hile *aiting on that entire cheat day li2e it *as ChristmasL Tip or those 1ho chose a <cheat day=: .lease don:t go crazy and overdo it' use common sense Copyright 2011 – Alain Gonzalez – All rights reserved http://musclemonsters com .
ABSolutely Shredded 1" Step 72 Super Foods or a Super Physi!ue 0t is pretty common in+ormation no*adays that spot reduction is in +act not possi1le through e3ercise 5eaning that no matter ho* much time you spend on crunches' you *ill not develop visi1le a1dominals *ithout proper diet %n the other hand' spot reduction via dieting is possi1le !ot only *ith nutrients that 2ill hunger in order to prevent overeating' 1ut some contain phytonutrients and monounsaturated +ats that help +ight hormones that add 1elly +at 8he idea is to create a diet >using step 1? that is rich in these .1elly +at 2illers/ 0 recommend trying to add one o+ the +oods o++ o+ this list in each meal in order to ma3imize your 1elly +at 1urning potential Copyright 2011 – Alain Gonzalez – All rights reserved http://musclemonsters com .
A>ocados: 8his +ood is high in +i1er >*hich helps 2ill hunger? and is also rich in monounsaturated +ats that 1urn 1elly +at ".?egeta&les: Broccoli' cauli+lo*er' Brussels sprout' and ca11age all contain phytonutrients that help +ight hormones that add 1elly +at (.ABSolutely Shredded 17 &ollo*ing a .Sal-on: 8he high Duality protein and omeg@" +atty acid content ma2es this my personal +avorite .0ats: 8hese are pac2ed *ith healthy comple3 car1s and high in +i1er Copyright 2011 – Alain Gonzalez – All rights reserved http://musclemonsters com .Assorted nuts: Almonds' peanuts' and cashe*s are all high in natural +ats that 2ill hunger 8he +ats and minerals that these +oods are loaded *ith are also 1elly +at 2illers 5.decent/ diet and e3ercise routine' one can easily achieve a visi1le 2 pac2 or may1e even 7 pac2 But stic2ing to a solid diet that is rich in these phytonutrients and monounsaturated +ats *hile using proper calculation in order to create a calorie de+icit that *on:t starve you' *ill allo* you to develop a completely +lat stomach and visi1le A pac2 a1s +ast Top Belly Fat Burning Foods 1.1elly +at 2iller/ 2.
ABSolutely Shredded 1) 0ther Belly Fat @illers BCinnamon BGree2 4ogurts BGreen 8ea BChili .eppers BBerries BBeans and B-ar2 Chocolate .utting these items on your grocery list and 2eeping them stoc2ed in your 2itchen *ill ma2e +or +aster results and less headaches *hen deciding on *hat to eat Copyright 2011 – Alain Gonzalez – All rights reserved http://musclemonsters com .
usty 5oore' the +itness e3pert *ho specializes in .ABSolutely Shredded 1A Step 7" Slick #xercises or $a%or Sharp A&s Be+ore 0 get started' 0 must give credit *here credit is due A lot o+ these e3ercises *ere sho*n to me 1y .the lean Colly*ood loo2/ Ce is also the author o+ one o+ the top +itness programs availa1le on the net' .Misual 0mpact 5uscle Building/' a course created +or those guys *ho *ant to 1uild muscle and stay lean *ithout 1ul2ing Be+ore 0 get into the main topic o+ this section' let me tal2 a1out a1dominal e3ercise intensity +or the loo2 you are going +or 4ou see' the deeper your a1dominals are' the +aster your a1s *ill 1ecome visi1le >*ithout good lighting? Anyone can achieve a visi1le si3 pac2 at ) percent 1ody +at a+ter torturing themselves +or *ee2s or months' 1ut let:s 1e honest' no one can maintain such a lo* 1ody +at +or longer than a couple o+ *ee2s 8he techniDue 0 am sharing *ith you *ill allo* you to sho* a1dominal de+inition at the lo*er dou1le digit/higher single digit 1ody +at level *ithout a tan' +ancy lighting' or +le3ing your ass o++ Copyright 2011 – Alain Gonzalez – All rights reserved http://musclemonsters com .
3ying 3eg $aises – Although many may consider this to 1e a 1eginner:s e3ercise' this is easily one o+ the most e++ective a1 *or2outs' period 5ost people also thin2 that these only target the lo*er a1s' *hich is another misconception 8hese are great +or strengthening the core *ithout putting pressure on your lo*er 1ac2 Copyright 2011 – Alain Gonzalez – All rights reserved http://musclemonsters com .orkout Intensity 8he idea here is to increase the muscle size o+ the a1s 8his can 1e achieved 1y +atiguing the muscle *ith high intensity and high repetition 8raining till +ailure *ith "0 seconds o+ rest in 1et*een each set is ideal +or triggering the increase o+ muscle cell size Although it is very important that *e trigger the gro*th o+ the muscle size in order to get visi1le a1s +aster' increasing density is also important *hen achieving the per+ect loo2 8his *ill help tighten up the midsection *hile also giving you *hat 0 call the .1ric2 *all e++ect/ 8his can 1e done 1y training lo* reps >10@12? at a slo* and concentrated pace *ithout sacri+icing +orm Slick #xercises or $a%or Sharp A&s 1.ABSolutely Shredded 1# >0+ you loo2 on the cover o+ this manual' that *as me at 11 percent 1ody +at *ith no tan' no +ancy lighting' no crazy dieting' no photo editing' and no +le3ing or posing ? A&do-inal .
lan2s *ill allo* your a1s to stay in a contracted state *hile your spine is in a neutral position 8his is speci+ically great +or toning the a1s *hile promoting proper posture Start o++ 1y holding the plan2 position +or a1out 1 minute As you advance *ith the e3ercise' try pushing to 2eep it up longer %nce you are a1le to hold +or 2 minutes' 0 can assure you *ill have some solid a1s ".ABSolutely Shredded 1( <hen per+orming these' 0 recommend not li+ting your legs higher than J0 degrees and 2eeping your heels A inches +rom the +loor *hen lo*ering 7@) sets till +ailure *ould 1e ideal +or this e3ercise 2.Planks @ 8his is 1y +ar one o+ the greatest a1dominal e3ercises .Incline *runches – 8hese help put less pressure on the spine *hile +atiguing the muscle much +aster 8his is a great *ay to tone as *ell as develop deeper a1s *ithout having to per+orm A0 reps 1e+ore Copyright 2011 – Alain Gonzalez – All rights reserved http://musclemonsters com .
ABSolutely Shredded 1J it 1urns 0 recommend per+orming these till +ailure +or a1out 7@) sets depending on your +itness level 8hese *or2 1est *hen per+ormed at a high intensity 1rea2 do*n the muscle and trigger muscle cell gro*th (.$enegade $o1s @ 8his e3ercise not only trans+orms your o1liDues and tightens up your *aist' 1ut it also strengthens your chest' shoulders' 1iceps' and triceps all at the same time Another 1ig thing that 0 love a1out renegade ro*s is that they ma2e your spine more resistant to in6ury -o these *ith light enough *eight to maintain proper +orm *hile per+orming them slo*ly and controlled (@12 reps +or "@7 sets are ideal +or this e3ercise Copyright 2011 – Alain Gonzalez – All rights reserved http://musclemonsters com .
holy grail/ o+ e3ercises +or a1s and 0 most de+initely agree 0+ you are not physically capa1le o+ per+orming +ull on hanging leg raises >this is a more advanced techniDue? then 0 *ould recommend starting *ith either a slight 1end at the 2nee' 2nee ups' or i+ those are not an option' lying leg raises 8his e3ercise should 1e per+ormed +or 7 sets *ith 10@1) reps 5a2e sure you are using proper +orm and 2eeping those a1s contracted *ithout s*inging your legs Copyright 2011 – Alain Gonzalez – All rights reserved http://musclemonsters com .ABSolutely Shredded 20 5.usty calls these the .)anging 3eg $aises @ .
hat is )IIT.hat are the &ene its o )IIT.ABSolutely Shredded 21 Step 7( )IIT $outines that Incinerate Fat . C008 or Cigh 0ntensity 0nterval 8raining is a +orm o+ cardio 8he name o+ the techniDue >C008? says it all' high intensity intervals *ith periods o+ lo*er intensity that allo* +or active recovery . BBurns more calories than steady state cardio in less time B0ncreased meta1olism +or up to 27 hours +ollo*ing a session BBalanced 1lood sugar levels B0mproved muscle +unction B!ormalize cholesterol B0ncreased 1one density and B8ime e++iciency Copyright 2011 – Alain Gonzalez – All rights reserved http://musclemonsters com .
un >A 0? +or 1 minute .epeat +or 1) minutes 8his e3ercise can also 1e per+ormed on a 1i2e 0+ you are a 1eginner' you can start +rom *al2ing to 6ogging and increase the intensity as you advance >8he speeds you choose to use should 1e determined 1y you and your +itness level? )IIT $outine 72 A )igh Intensity Inter>al Sprinting Copyright 2011 – Alain Gonzalez – All rights reserved http://musclemonsters com .un at the increase mph +or 1 minute and then decrease the speed to the starting amount Continue this +or 1) minutes Kog >7 0? +or 1 minute .ABSolutely Shredded 22 )IIT $outines )IIT $outine 71 A BogC $unC Bog 8he +irst routine is very simple yet e3tremely e++ective 8his routine is 1est done on a treadmill in order to time yoursel+ as *ell as increase and decrease speed precisely Simply step on the treadmill and start o++ *ith a 6og >7 0 mph?' continue to 6og +or 1 minute %nce you have reached 1 minute' Duic2ly increase your 6og to a run 1y increasing the speed 2@7 mph .
ABSolutely Shredded 2" 8he second routine is more than li2ely 1est per+ormed outdoors 8his is a simple sprinting *or2out that loo2s simple on paper' 1ut not so simple *hen applied Choose a starting point and an ending pointN the ending point should 1e close enough +or you to sprint to at +ull velocity Sprint to the end point as +ast as possi1le and then slo*ly *al2 1ac2 to the starting point %nce you reach the starting point' prepare yoursel+ and sprint to the end point again and repeat Sprint to the ending point <al2 to the starting point .epeat +or )@10 minutes As a 1eginner' you may occasionally need to 1rea2 a little longer than it *ill ta2e you to *al2 to the starting point' *hich is +ine )IIT $outine 7" A Burpees Inter>als 8his is one o+ my +avorites 1ecause it can 1e done practically any*here and it is going to 1urn tons o+ calories in very little time Start o++ 1y per+orming 10 hal+ 1urpees at a lo* intensity %nce you have reached 10 repetitions' going into +ull 1urpees +or 10 reps at a higher intensity Cal+ Burpees 3 10 &ull Burpees 3 10 .epeat Copyright 2011 – Alain Gonzalez – All rights reserved http://musclemonsters com .
ABSolutely Shredded 27 8his is a more advanced routine that *ill not 1e implemented till later in the program to assure proper +orm and completion 0+ you *ant to really challenge yoursel+' you can add a 6ump *hen +inishing the +ull 1urpee or simply add a pushup 1e+ore 6umping to standing position >8here *ill 1e a video demonstration that includes ho* to per+orm 1urpees and hal+ 1urpees? Copyright 2011 – Alain Gonzalez – All rights reserved http://musclemonsters com .
It is typically designed to be easy to follow as well as increased muscle endurance.ABSolutely Shredded 2) Step #5 Circuit Training for Shredded Abs What is Circuit Training? Circuit training is a form of conditioning using either bodyweight movements of resistance training. What are the benefits of circuit training? #$acked up by science #%o need for fancy e&uipment Copyright 2011 – Alain Gonzalez – All rights reserved http://musclemonsters com . Each of the circuits I will share with you in this manual will consist of 6 different exercises. and fat burn. strength. Each exercise should be performed back to back with 1 !1" seconds of rest in between.
. CTR #1 0ountain Climbers $urpees +igh 1nees .&uats 2ush 3ps Copyright 2011 – Alain Gonzalez – All rights reserved http://musclemonsters com . Continue this until you have finished all 6 exercises. )ollowing your rest. minute break. 'he idea is to perform the circuit and/or circuits as many times as possible.tart off with the first exercise and perform it for 1" seconds at a high intensity.ABSolutely Shredded 2A #'ime efficiency #Increased metabolism #Increase muscle endurance #Increased strength #(apid )at *oss Circuit Training Routines +ere is a list of a few of my personal circuit training routines. move on to the next exercise and perform that one for another 1" seconds at high intensity. 'hese routines are all performed the same way. and then take a 1!. -nce you have completed it. take a break for 1 !1" seconds.
&uats 2ush 3ps 5ertical 4umps 0ountain Climbers $urpees CTR #4 0ountain Climbers Copyright 2011 – Alain Gonzalez – All rights reserved http://musclemonsters com .&uats CTR #2 (un in 2lace 5ertical 4umps +alf $urpees *unges 6In 2lace7 +igh 1nees +ori8ontal 4umps CTR #3 .&uats 4ump .ABSolutely Shredded 2# 4ump .
'his routine consists of 6 different exercises that will be performed for 1 reps each.&uats ' 9 2ushups 6+ere is a video demonstration of C'( :. )eel free to take 1"!< seconds of Copyright 2011 – Alain Gonzalez – All rights reserved http://musclemonsters com .7 Advanced Circuit Training Routine 'his is an advanced circuit training routine that re&uires an easy curl or straight bar.ABSolutely Shredded 2( 2ush 3ps $urpees +igh 1nees .
ACTR =eadlifts $ent over (ows +ang Cleans )ront .&uat and 2ress *unges 6+ere is a video demonstration of the >C'(7 Copyright 2011 – Alain Gonzalez – All rights reserved http://musclemonsters com .ABSolutely Shredded 2J rest in between exercises and 1!. minutes of rest in between circuits.&uats .
O1 >"@7 Circuits? C8.un' Kog http://musclemonsters com Circuit 8raining 9ying 9eg .aises " 3 & 0ncline Crunches " 3 20 .lan2s 2 3 1 5inute C8.eek 1 Slic2 $3ercises C008 Sunday 5onday 8uesday <ednesday 8hursday &riday 0ncline Crunches " 3 & Kog' .ABSolutely Shredded "0 Step 7' The ABSolutely Shredded $outine /ote: 0t is highly recommended to per+orm steady state cardio on your days o++ Start o++ *ith *al2ing' 6ogging' or running 1@2 miles per day Be sure to increase your distance and intensity on a *ee2ly 1asis +or optimum results F D Failure .O1 >"@7 Circuits? Copyright 2011 – Alain Gonzalez – All rights reserved .
lan2s 2 3 1 5inute >1# 5inutes? Side .eek 2 Slic2 $3ercises C008 Sunday 5onday 8uesday <ednesday 8hursday &riday Saturday Circuit 8raining Kog' .lan2s 2 3 15inute C8.lan2s 2 3 15inute "1 Saturday .lan2s " 3 1 5inute Side .lan2s " 3 15inute 0ncline Crunches 7 3 & .un' Kog 0ncline Crunches 7 3 20 >1# 5inutes? Side .ABSolutely Shredded .O1 and/or O2 >A Circuits? Copyright 2011 – Alain Gonzalez – All rights reserved http://musclemonsters com .O1 and or O2 >) Circuits? 9ying 9eg .un' Kog >1# 5inutes? C8.aises " 3 & Kog' .
aises ) 3 & 0ncline Crunches 7 3 20 .o*s 7 3 10 C8.lan2s " 3 15inute .un' Kog >205inutes? C8.lan2s " 3 1 5inute >20 5inutes? Side .eek " Slic2 $3ercises C008 Sunday 5onday 8uesday <ednesday 8hursday &riday Saturday Circuit 8raining Kog' .O2 and or O" >A@# Circuits? Cigh 0ntensity Sprinting C8.ABSolutely Shredded "2 .enegade .O2 and or O" >10 Sprints? >A@#Circuits? http://musclemonsters com Copyright 2011 – Alain Gonzalez – All rights reserved .eek ( Slic2 $3ercises C008 Sunday 5onday 8uesday <ednesday Circuit 8raining 9ying 9eg .un' Kog .O2 and or O" >A Circuits? 0ncline Crunches ) 3 & Kog' .un' Kog >20 5inutes? C8.O2 and or O" >A Circuits? Kog' .
aises >7 3 1)? 0ncline Crunches 7 3 20 .o*s 7 3 10 C8.O2 and/or O" >10 Sprints? ># Circuits? .O2 and or O" ># Circuits? Cigh 0ntensity Sprinting C8.eek 5 Slic2 $3ercises C008 Sunday 5onday 8uesday <ednesday 8hursday &riday Saturday Circuit 8raining Canging 9eg .O" and/or O7 >12 Sprints? ># @( Circuits? Burpees 0ntervals >) Sets? Copyright 2011 – Alain Gonzalez – All rights reserved http://musclemonsters com .O" and or O7 >12 Sprints? ># Circuits? Cigh 0ntensity Sprinting C8.ABSolutely Shredded "" 8hursday &riday Saturday Cigh 0ntensity Sprinting C8.enegade .
o*s 7 3 10 Burpees 0ntervals >) Sets? <ednesday 8hursday Canging 9eg .aises 7 3 & AC8. >A@( Circuits? &riday Saturday 0ncline Crunches ) 3 & Burpees 0ntervals .enegade .eek ' Slic2 $3ercises C008 Sunday Cigh 0ntensity Sprinting >12 Sprints? Burpees 0ntervals >) Sets? Circuit 8raining 5onday 8uesday Canging 9eg .aises Burpees 0ntervals >) 3 &? >) sets? 0ncline Crunches 7 3 20 .o*s " 3 10 .aises >) 3 &? 9ying 9eg .ABSolutely Shredded "7 .lan2s " 3 >over 1 min? >A Sets? Canging 9eg .enegade . >A@( Circuits? Copyright 2011 – Alain Gonzalez – All rights reserved http://musclemonsters com .aises Cigh 0ntensity Sprinting >) 3 &? >12 Sprints? 0ncline Crunches 7 3 20 .lan2s2 3 & >over 1min? AC8.
?isual I-pact 8uscle Building &y $usty 8oore Basically' readers o+ the Misual 0mpact 5uscle Building 1oo2 is directed to have a 1eauti+ul 1ody loo2 more li2e Brad . Tur&ulence Training &y *raig Ballantyne 8ur1ulence training is considered as one o+ the most e++ective +at loss training system in the *orld today 8he program helps you to lose +at' gain muscles and still maintain a lean 1ody *ith a minimum *or2out o+ less than an hour " to 7 times a *ee2 8he core element o+ tur1ulence training is *or2outs that disrupt your 1ody:s stasis and don:t allo* it to settle As a result your 1ody 1urns up a lot o+ +at trying to catch up 8ur1ulence training can 1e easily done at home either 1e+ore or a+ter *or2 *hich ever time 1est suits you 4ou:ll get the *or2outs done +ast' avoiding useless e3ercises or any *aiting around t*iddling your thum1s 2.ABSolutely Shredded ") 0ther Fitness Progra-s 9ou 8ight #nEoy 1.itt' not 1ul2y 1ody1uilders 8he Misual 0mpact 5uscle Building is simple to +ollo* 1ecause o+ the e3planation given +or every phase 0n addition' users *ill +ind solid in+ormation on supplements' and a diet plan +ocused on 1uilding muscle mass and dieting 5oreover' a 22# page e3ercise Copyright 2011 – Alain Gonzalez – All rights reserved http://musclemonsters com .
1ul2y/ muscular loo2 Copyright 2011 – Alain Gonzalez – All rights reserved http://musclemonsters com .usty has also released a *omen:s version that concentrates on 2eeping that slim +it +eminine physiDue Misual 0mpact 5uscle Building +or <omen *ill allo* +emales to 1uild muscle and 1urn +at *ithout getting the .ABSolutely Shredded "A demonstrations 1oo2 is provided to help people *ith ideas on *hich e3ercises to use ?isual I-pact 8uscle Building or .o-en .
ay Thin &y Boel 8arion <ith tremendously 1usy li+estyles and a +ood choice spreading di++erent cuisinesN it is indeed hard to 2eep a healthy diet or +itness routine that *ill cater to a +at +ree 1ody 8he o1vious demand +or *eight loss has resulted in many products and guides to assist in *eight loss and one o+ the 1est selling <eight 9oss -iet .ABSolutely Shredded "# ".rograms over the past year has 1een Koel 5arion:s Cheat 4our <ay 8hin -iet 8his +at 1urning program has 1een a large hit' largely in part to its innovative diet system that actually insists that you en6oy your +avorite +oods instead o+ restricting them Copyright 2011 – Alain Gonzalez – All rights reserved http://musclemonsters com .*heat 9our .
MuscleMonsters.ABSolutely Shredded "( A&out the Author Alain Gonzalez is a personal trainer' +ormer mi3ed martial arts competitor' +ree lance *riter and +itness consultant *ho has dedicated his li+e to helping others meet their +itness goals Cis trans+ormation has 1een +eatured in articles on *e1sites all over the internet and has given hope to countless hardgainers all over the *orld +e is the founder of www. a fitness site dedicated to helping skinny guys and gals build muscle and stay lean.com. and is the author of ?$ony to $rawny? 9 'he skinny guy@s secret to explosive muscle gains revealed. Copyright 2011 – Alain Gonzalez – All rights reserved http://musclemonsters com .
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