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Andrew Gym Power Fat Blasting Program
Andrew Gym Power Fat Blasting Program
ANDREW S. ESCAGEDA
FOREWORD
Hi. My name is Martín Soto Escageda, I’m the older brother
of Andrew, the author of this book, and this is my
experience with his program.
You may struggle a little the first week (I know I did), it’s
hard to change your eating habits like that, but it’s worth it.
After a while, you no longer feel like eating sugar, flour or
any kind of junk food.
FULL BODY
ABDOMINALS
BACK
1.- Bent-over row
2.- One-arm dumbbell row
3.- T-bar row
4.- Deadlift
5.- Stiff-legged deadlift
6.- Romanian Deadlift
7.- Push press
8.- Chin ups
9.-Pull-ups
10.- Inverted row
THIGHS
CHEST
SHOULDERS
TRICEPS
BICEPS
FOREARMS
NECK
PULLING (LATS)
1.- Bent-over row
2.- One-arm dumbbel row
3.- Any variation on the rows
1.- Pull-ups
2.- Chin-ups
3.- Pull-downs
LOWER BODY
1.- Deadlifts
2.- Romanian deadlift
3.- Lunges
4.- Bulgarian split squat
PLYOMETRIC EXERCISES FOR
EXPLOSIVE POWER
LOWER BODY PLYOMETRICS
UPPER BODY
1.- Handstand
2.- Static chin-up
3.- Static bicep curl
4.- Static shrug
5.- Pull-up
6.- One-arm dumbbell row
7.- T-bar row
8.- Bent-over row
9.- Close-grip chin-up
1.- Burpees
2.- Air burpees
3.- Lateral burpees
4.- Incline burpees
5.- Wall burpees
6.- Squat & pull-up
7.- Lunge & pull-up
UPPER BODY
1.- Push-ups
2.- Close-grip push-ups
3.- Wide-grip push-ups
4.- Elevated feet push-ups
5.- Handstand push-ups
6.- Divebomber push-ups
7.- Spiderman push-ups
8.- Walking push-ups
9.- Pull-ups
10.- Wide-grip pull-ups
11.-Side-to-side pull-ups
13.- One-arm pull-ups
14.- Chin-ups
15.- Close-grip chin-ups
16.- Bench dips
17.- Ring dips (chest version)
LOWER BODY
1.- Squats
2.- Lunges
3.- Bulgarian split squats
4.- Split squat
5.- Swiss-ball wall squat
6.- One-legged squats
7.- Lying hip extension
8.- Swiss-ball leg curls
EXERCISES SETS REPS MUSCLES EQUIPMENT
WORKED
1.- Burpees 2 10 Full body Bodyweight
2.- Squat & 2 8 Full body Dumbbells
press 2 6 Full body Barbell
3.- Clean & 2 8 Abdominals Swiss ball
press 2 10 Glutes & Hams Dumbbells
4.- SB pass 2 10 Chest & Triceps Bodyweight
5.- Lunges 2 8 Upper back Barbell
6.- Push-ups 2 10 Lower back & Barbell
7.- Bent-over 2 8 hams Bodyweight
row Triceps
8.- Deadlifts 2 8 Dumbbells
9.- Close-grip Biceps
push-ups
10.- Biceps curl
WORKOUT # 1
WORKOUT # 2
EXERCISES SETS REPS MUSCLES EQUIPMENT
WORKED
1.- Lateral 2 15 Full body Bodyweight
burpees 2 8 Full body Dumbbells
2.- Squat & press 2 5 Full body Barbell
3.- Mega lift * 2 20 Abdominals Bodyweight
4.- V-ups 2 8 Thighs Barbell
5.- Front squat 2 12 Chest Bodyweight
6.- Spiderman
push-ups 2 10 Upper back Barbell
7.- Wide-grip
bent-over row 2 12 Lower back & Barbell
8.- Romanian hams
deadlift 2 10 Bodyweight
9.- Elevated feet Triceps
close-grip push- 2 8 Dumbbells
up Biceps
10.- Hammer curl
WORKOUT # 1
EXERCISE SETS REPS MUSCLES EQUIPMENT
WORKED
A1) Plyometric 3 10 Upper body Bodyweight
push-ups
A2) Split pike 3 15 Lower body Bodyweight
jumps 3 10 Upper body Bodyweight
A3) Explosive
staggered push- 3 15 Lower body Bodyweight
ups
A4) Tuck jumps 3 12 Upper body Bodyweight
* Rest briefly and repeat
B1) Spiderman 3 16 Lower body Bodyweight
push-ups 3 12 Upper body Bodyweight
B2) Split squat 3 16 Lower body Bodyweight
jump
B3) Push-ups
B4) Jump squats
* Rest briefly and repeat
WORKOUT # 2
EXERCISE SETS REPS MUSCLES EQUIPMENT
WORKED
A1) Power overs 3 12 Upper body Medicine ball
A2) Jump squats 3 18 Lower body Bodyweight
A3) Leaping push- 3 12 Upper body Medicine ball
up 3 16 Lower body Bodyweight
A4) Split pike
jumps 3 6 Upper body Chin up bar
* Rest briefly and repeat 3 18 Lower body Bodyweight
B1) Chin-ups 3 12 Upper body Bodyweight
B2) Lateral jumps
B3) Divebomber 3 18 Lower body Bodyweight
push-ups
B4) Tuck jumps
* Rest briefly and repeat
WORKOUT #1
EXERCISE SETS REPS ABILITY EQUIPMENT
A1) Lateral burpees 3 10 Power Swiss ball / Box
A2) Clean & jerk 3 8 Power Barbell
A3) Jump squats 3 10 Power Barbell
* Rest briefly and repeat
B1) Lateral Jumps 2 12 Power Swiss
B2) Plyometric push 2 10 Power Ball/Platform
ups 2 8 Strength Bodyweight
B3) Front squats 2 12 Power Barbell
B4) Split pike jumps 2 12 Strength Bodyweight
B5) Elevated feet Bodyweight
push ups
* Rest briefly and repeat
C1) Swiss ball pass 2 10 Strength
C2) Romanian 2 10 Strength Bodyweight
deadlift Barbell
High-protein foods
-Tuna fish
-Organic chicken
-Organic beef
-Seafood
-Beans
-Fertile eggs
High-fiber foods
-Beans
-Garbanzo
-Squash
-Barley
-Whole-grain rice
Cooked vegetables
-Broccoli
-Cauliflower
-Cabbage
-Zucchini
Dairy foods
-Plain yogurt
-Cheese
-Kefir
-Organic grass-fed cows milk
High-fat foods
-Almonds
-Avocado
-Pecans
-Cashews
-Pistachios
-Pumpkin seed
Raw foods
-Grapefruit
-Strawberries
-Apples
-Oranges
-Pineapple
-Papaya
-Tomato
-Lettuce
-Onion
-Garlic
-Cucumber
-Arugula
-Bell pepper
-Asparagus
Oils
The omega 3 oils such as:
-Fish oil
-Olive oil
-Flaxseed oil
-Hempseed oil
WATER INTAKE
It’s extremely necessary to drink a lot of clean, purified
water during the day, because you must detoxify your
system and clean it, so you have to drink a generous
quantity of water.
FRUIT CONSUMPTION
Fruits are very nourishing raw foods that povide your
body with nutrients, vitamins, minerals, phytonutrients and
fiber. But there’s something wrong with fruits if your goal is
to maximize fat loss. They contain fructose (a sugar that
quickly stores in the liver to produce instant energy) and
the idea is to maximize complex carb intake and minimize
simple sugars intake. So, if your goal is to maximize fat-
burning, then moderate your fruit consumption to 1-2 low
glycemic fruits a day, and maximize your vegetable
consumption, since vegetables contain many nutrients as
fruits and they don’t cause insulin spikes.
2. - On workout days, you may think that you can eat a little
to lose more fat; but listen, eat enough food and avoid
undereating the whole day when training, because your
muscles won’t recover properly and you may have low
energy levels, so eat enough protein on training days.
4.- AVOID skipping your workouts and think you will train
the next day, because that maybe won’t happen, and you
may end up eating junk food and sabptating your progress.
5.- If it’s weekend, and you go out with your friends to have
lunch in a restaurant, only eat a small protein meal or if
possible, a salad, to maintain the undereating state without
sacrificing your social life.
HIGH-SULFUR FOODS
Proteins Vegetables
-Eggs -Broccoli
-Raw milk -Cauliflower
-Raw cheese -Brussel sprouts
-Whey -Spinash
-Kale
BEANS
Let’s be careful about the consumption of beans, they don´t
make you fat, but they do cause you bloating and gassy
symptoms. So here are my tips:
FRUIT CHOICES
GOOD CHOICES NOT SO GOOD CHOICES
-Apples -Mango
-Grapefruits -Guava
-Oranges -Watermelon
-Strawberries -Melon
-Papaya -Grapes
-Pineapple -Bananas
-Plums These fruits are high in fructose.
1.- if you go out with friends to the movie theater, they will
most likely buy popcorn, soda, hotdogs or those delicious
nachos, and you will crave them. So, you are free to join
them and eat some. But, listen to this big time, to maintain
your bodyfat levels low, stick for the smallest serving of one
kind of food. For instance, say you go to AMC Theatre, a
large-sized popcorn bag contains as much as 664 calories
with 75 grams of carbs and 31 of fat; but in the other hand,
a small-sized popcorn bag contains only 225 calories, 11
grams of fat and 26 grams of carbs, so it is a minor sin.
7.- Never drink more than 2 glasses of tea, soda or any soft
drink when in a restaurant. Because you will end up
consuming lots of sugar and won´t have space for the
nutrients you really need.
-When she prepares only cooked beans, only eat 1 bowl odf
beans with cheese and drink some milk.
-If there isn’t any protein food in your fridge, and your mom
did`tn prepare dinner, do this: go to the market near your
house and grab 3 tuna fish cans and a bottle of plain
yogurt.
Chapter 3