The Year One Challenge for Women Thinner, Leaner, and Stronger Than Ever in 12 Months Spiral-boun PDF
Preview The Year One Challenge for Women Thinner, Leaner, and Stronger Than Ever in 12 Months Spiral-boun
Contents The Year One Challenge for Women About the Author Welcome to the Year One Challenge The Thinner Leaner Stronger “Cheat Sheet” The Thinner Leaner Stronger Exercise List Before You Begin Phase 1 5-Day Split 4-Day Split 3-Day Split Phase 1 Done! Good Work! Phase 2 5-Day Split 4-Day Split 3-Day Split Phase 2 Done! Good Work! Phase 3 5-Day Split 4-Day Split 3-Day Split Phase 3 Done! Good Work! Phase 4 5-Day Split 4-Day Split 3-Day Split Phase 4 Done! Good Work! Phase 5 5-Day Split 4-Day Split 3-Day Split Phase 5 Done! Good Work! Phase 6 5-Day Split 4-Day Split 3-Day Split Congratulations! Would You Do Me a Favor? Other Books by Michael Matthews The Year One Challenge for Women Thinner, Leaner and Stronger Than Ever in 12 Months Michael Matthews Copyright © 2018 Oculus Publishers, Inc. All rights reserved. This book or any portion thereof may not be reproduced or used in any manner whatsoever without the express written permission of the publisher except for the use of brief quotations in a book review. The scanning, uploading, and distribution of this book via the Internet or via any other means without the permission of the publisher is illegal and punishable by law. Please purchase only authorized editions of this book and don’t participate in or encourage electronic piracy of copyrighted materials. If you would like to share this book with another person, please purchase an additional copy for each person you share it with, or ask them to buy their own copies. This was hard work for the author and he appreciates it. This book is a general educational health-related information product and is intended for healthy adults, age 18 and over. This book is solely for information and educational purposes and is not medical advice. Please consult a medical or health professional before you begin any exercise, nutrition, or supplementation program or if you have questions about your health. There may be risks associated with participating in activities or using products mentioned in this book for people in poor health or with pre-existing physical or mental health conditions. Because these risks exist, you will not use such products or participate in such activities if you are in poor health or have a pre- existing mental or physical health condition. If you choose to participate in these activities, you do so of your own free will and accord knowingly and voluntarily, assuming all risks associated with such activities. Specific results mentioned in this book should be considered extraordinary and there are no “typical” results. As individuals differ, then results will differ. Cover Designed by Damon Za Published by: Oculus Publishers, Inc. www.oculuspublishers.com Visit the author’s website: www.muscleforlife.com About the Author Hi, I’m Mike, and I’ve been training over a decade now. I believe that every person can achieve the body of his or her dreams, and I work hard to give everyone that chance by providing workable, proven advice grounded in science, not a desire to sell phony magazines, workout products, or supplements. Through my work, I’ve helped thousands of people achieve their health and fitness goals, and I share everything I know in my books. So, if you’re looking to get in shape and look great, then I think I can help you. I hope you enjoy my books, and I’d love to hear from you at my site, www.muscleforlife.com. Sincerely, Mike Welcome to the Year One Challenge First, I want to say THANK YOU for reading my book Thinner Leaner Stronger. I’m thrilled at how many people have written me, enthusiastic about their newfound understanding of how to build muscle, get lean, and stay healthy, and about the results that they’re seeing by applying the principles and methods taught in the book. I’m 100 percent certain that you can make spectacular gains too, and to ensure that you get there, I created The Year One Challenge. This program consists of a year’s worth of workouts, because if you can stick to working out for one year and make great progress, you’ll be hooked for life. And that’s what I want for you—I want fitness to become an essential part of your lifestyle, not a short-lived fad. These workouts will show you the way. They’re fun, challenging, and relatively short, and most importantly, they deliver results fast. So, are you ready to reach your first milestone in building the body of your dreams? Great. Let’s get started! Mike P.S. If you haven’t already, would you mind taking a moment to leave a review of Thinner Leaner Stronger on Barnes & Noble? It doesn’t have to be long, and I’d really appreciate it! ⇒ Tap here to leave a review on Barnes & Noble Thank you! The Thinner Leaner Stronger “Cheat Sheet” Here’s a simple “cheat sheet” that lays out the key principles of the Thinner Leaner Stronger program. Make sure you start each workout with a proper warm-up routine. The exercises you should use to warm up with are in bold. In your first warm-up set, you want to do 12 reps with about 50 percent of your heavy, 8-to 10-rep set weight and then rest for 1 minute. In your second warm-up set, you use the same weight as the first and do 10 reps this time, at a slightly faster pace. Then rest for 1 minute. Your third warm-up set is 4 reps with about 70 percent of your heavy weight, and it should be done at a moderate pace. Once again, you follow this set with a 1-minute rest. The fourth warm-up set is the final one, and it’s simple: 1 rep with about 90 percent of your heavy weight. Rest for 2 to 3 minutes after this final warm-up set. Most of your working sets are done in the 8-to 10-rep range (about 70 percent of your 1RM). Do the workouts one exercise at a time, in the order given. Rest 2 minutes in between sets. Once you reach the top of your rep range for one set, add weight. The standard increase is a total of 10 pounds: 5 pounds added to either side of the barbell, or a 5-pound increase in each dumbbell. Use either the “2–1–2” or “2–1–1” timing for your reps. This means the first part of the rep should take about 2 seconds, which is followed by a 1- second (or shorter) pause, which is followed by the final portion of the rep, which should take between 1 and 2 seconds. When your workout calls for an “Abs Circuit,” do the following: Do a set of a weighted exercise like the cable crunch, captain’s chair leg raise, or
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