Maximum Mass

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Copyright 2008 by Jason Ferruggia. All rights reserved.

http://www.MuscleGainingSecrets.com/
1
Introduction
Before we get started I need to ask you for one favor. Please, please, please read
the main Muscle Gaining Secrets e-book before beginning the workouts. You need to
have a full understanding of how the body works and why before you begin the
workouts. If you do that you will get much more out of them; trust me. I know
everyone is anxious to jump right into the program but there is so much more to
building muscle than simply performing the exercises, sets and reps I have listed
here for you. By reading the e-book before starting the program you will be
guaranteeing your success. Just doing the workouts without having read the book
will be doing yourself a huge disservice and your results will be less than optimal.

What workout should I start with?
If you have trained for less than three months then you should start with
Phase 1 of the MGS Beginner Program.

If you have been training properly for 3-6 months, then start with Phase 2 of
the MGS Beginner Program.

If you have been training properly for 6-9 months, then start with Phase 3 of
the Beginner Program.

If you have been training properly for 9-12 months, then you could either
start with Phase 3 of the Beginner Program or Phase 1 of the Intermediate
Program.

If you have been training properly, for more than 12 months you should
start with the Intermediate Program, work your way through and then finish
with the Advanced Program.

Remember that the name of the game is progressive overload. You must train like an
uncaged beast every time you set foot in the gym and have one goal in mind with a
laser sharp focus on achieving it. That goal is to beat last workouts performance. You
have to improve upon what you did last time or your workout will be a complete
waste of time. Its you versus the training log and you must do all you can to ensure
that you emerge victorious. The last thing you want to do is leave the gym as a
loser, defeated. This must be prevented at all costs. You absolutely have to do more
reps or more weight than last time or you have failed to do anything to make the
body grow.

If you can not go up you are either not eating enough, not sleeping enough, partying
too much or are too stressed out. Overtraining is not a likely option since I have
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designed the workouts to ensure against it. Something else is wrong, though, and
you need to address it and fix it immediately if you want to get bigger and achieve
your goals.

Do not over think or over analyze things; simply add weight to the bar or do more
reps week after week, eat like a horse, get lots of rest and you will soon be one of
the biggest, if not THE biggest, guys in your gym.

How do I know how many reps to do each week? What does it mean
when you say 5-8 reps?
Start each workout with the lower end of the rep range. So if the rep range is 5-8
you would pick a weight you can do for five reps on week one. On week two stick
with the same weight and get more reps with it. Once you can get eight reps with
that weight, be it on week two or week four, it is time to increase the weight by five
to ten pounds. Your goal should be to add weight as often as possible so do
whatever you can to get to eight reps as quickly as possible.

What does it mean when the exercises have the same number but a
different letter next to them?
When exercises have the same number but a different letter, it means that you are
supposed to alternate those two exercises back and forth. For example if 1a) is a
bench press and 1b) is a 1 arm dumbbell row you would do one set of bench
presses, rest two minutes and then do a set of 1 arm dumbbell rows. After the rows
you would again rest two minutes before going back to do your second set of bench
presses.

If an exercise just has a number with no letter next to it that simply means that you
do two straight sets of the exercise with the prescribed rest period between sets.

How do I fill in the training log sheets?
The standard, widely accepted formula for recording workout stats is sets times reps.
Therefore if you lifted 185 pounds for six reps on your first set and 135 pounds for
five reps on your second set, you would write 185x6 in the Set 1 column and 185x5
in the Set 2 column. Some of the sheets have three sets listed because a few of the
calf exercises in the Intermediate Phase have three sets each.

Why are there no ab exercises included?
Big compound exercises like squats, deadlifts, pushups and military presses train
your abs far better than any kind of direct abdominal work like crunches or sit ups
ever could. Believe me, your abs will get a great workout and awesome development
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from doing the exercises in the program. Not only that, but regularly doing tons of
loaded spinal flexion exercises like sit ups and crunches can be quite dangerous and
injurious for many people. Im sure that a lifetime of back pain is not something that
you need or want. And finally, remember that the abs can only be seen when your
body-fat is low enough and the only way to get it there is with proper diet and
energy system/ cardio training. All the sit ups and crunches in the world will do
absolutely nothing to improve your abdominal development but might cut into your
recovery ability and slow down your rate of muscle growth.

Can I add a few extra sets of (curls, calves, etc) at the end if I still
feel good and have lots of energy left?
Whatever you do, please do not alter the workouts in any way, shape or form
whatsoever. They are designed to deliver maximum results in minimum time and to
prevent overtraining. If you think, Ah, what the hell, Ill just add in an extra set of
biceps and triceps at the end, you will be heading down a slippery slope and I can
not be held responsible for your lack of progress or results. Stick with the program
and follow the exact exercises, sets, reps and rest periods as I have laid them out for
you. Be sure to watch the clock so that you are sure to adhere to the proper rest
periods and not exceed your maximum workout time. Carrying a stopwatch with you
isnt a necessity but is recommended.

Enough talking. You now know all you need to know to get big and strong. The rest
is up to you. Its time to get fired up, attack these workouts with a vengeance and
get huge!

Good luck.

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MGS BEGINNER WORKOUT PLAN

Phase 1- Four Weeks
Day 1, 2 & 3
Exercise Sets Reps Rest
1) Squat 4 5-8 120
2) Rack Deadlift (Just Above Knee) 4 5-8 120
3) Parallel Bar Dip 4 5-8 120

Note: Do the same workout three times per week on non consecutive days such as
Monday, Wednesday and Friday.

Phase 2- Six Weeks
Day 1
1) Deadlift (Just Below Knee) 4 5-8 120
2a) Parallel Bar Dip 4 5-8 90
2b) 1 Arm Dumbbell Row (Elbow In) 4 5-8 90

Day 2
1) Squat 4 5-8 120
2a) Dumbbell Military Press 4 5-8 90
2b) Parallel Grip Chin Up 4 5-8 90

Note: Train three days per week on non consecutive days and alternate Day 1 and
Day 2 at each workout. So your schedule will look like this:

Week 1:
Monday- Day 1
Wednesday- Day 2
Friday- Day 1

Week 2:
Monday- Day 2
Wednesday- Day 1
Friday- Day 2

And so on and so on.
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Phase 3- Eight Weeks
Day 1
1) Squat 4 5-8 120
2a) Chin Up 4 5-8 90
2b) Parallel Bar Dip 4 5-8 90

Day 2
1) Deadlift (From Floor) 4 5-8 120
2a) Weighted Pushup 4 5-8 90
2b) Incline Dumbbell Row (Elbows In) 4 5-8 90

Day 3
1a) Pull Up 4 5-8 90
1b) Barbell Military Press 4 5-8 90
2) Squat 4 5-8 120

Train on three non consecutive days such as Monday, Wednesday and Friday.

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MGS Beginner Phase 1- Day 1
Exercise Set 1 Set 2 Set 3 Set 4
1) Squat
Workout 1
Workout 2
Workout 3
Workout 4
Workout 5
Workout 6
Workout 7
Workout 8
Workout 9
Workout 10
Workout 11
Workout 12
2) Rack Deadlift (Just Above Knees)
Workout 1
Workout 2
Workout 3
Workout 4
Workout 5
Workout 6
Workout 7
Workout 8
Workout 9
Workout 10
Workout 11
Workout 12
3) Parallel Bar Dip
Workout 1
Workout 2
Workout 3
Workout 4
Workout 5
Workout 6
Workout 7
Workout 8
Workout 9
Workout 10
Workout 11
Workout 12
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Beginner Phase 2- Day 1
1) Rack Deadlift (Just Below Knees)
Workout 1
Workout 2
Workout 3
Workout 4
Workout 5
Workout 6
Workout 7
Workout 6
Workout 9
2a) Parallel Bar Dip
Workout 1
Workout 2
Workout 3
Workout 4
Workout 5
Workout 6
Workout 7
Workout 8
Workout 9
2a) 1 Arm Dumbbell Row
Workout 1
Workout 2
Workout 3
Workout 4
Workout 5
Workout 6
Workout 7
Workout 8
Workout 9

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1) Squat
Workout 1
Workout 2
Workout 3
Workout 4
Workout 5
Workout 6
Workout 7
Workout 6
Workout 9
2a) Dumbbell Military Press
Workout 1
Workout 2
Workout 3
Workout 4
Workout 5
Workout 6
Workout 7
Workout 8
Workout 9
2a) Parallel Grip Chin Up
Workout 1
Workout 2
Workout 3
Workout 4
Workout 5
Workout 6
Workout 7
Workout 8
Workout 9

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1) Squat
Workout 1
Workout 2
Workout 3
Workout 4
Workout 5
Workout 6
Workout 7
Workout 8
2a) Chin Up
Workout 1
Workout 2
Workout 3
Workout 4
Workout 5
Workout 6
Workout 7
Workout 8
Workout 1
Workout 2
Workout 3
Workout 4
Workout 5
Workout 6
Workout 7
Workout 8

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1) Deadlift
Workout 1
Workout 2
Workout 3
Workout 4
Workout 5
Workout 6
Workout 7
Workout 8
2a) Weighted Pushup
Workout 1
Workout 2
Workout 3
Workout 4
Workout 5
Workout 6
Workout 7
Workout 8
2a) Incline Dumbbell Row (Elbows In)
Workout 1
Workout 2
Workout 3
Workout 4
Workout 5
Workout 6
Workout 7
Workout 8

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1a) Pullup
Workout 1
Workout 2
Workout 3
Workout 4
Workout 5
Workout 6
Workout 7
Workout 8
1b) Barbell Military Press
Workout 1
Workout 2
Workout 3
Workout 4
Workout 5
Workout 6
Workout 7
Workout 8
2) Squat
Workout 1
Workout 2
Workout 3
Workout 4
Workout 5
Workout 6
Workout 7
Workout 8

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MGS INTERMEDIATE WORKOUT PLAN

Day 1
1a) Dumbbell Military Press (Palms In) 2 5-8 90
1b) Chin Up (Medium Grip- shoulder width) 2 5-8 90
2a) Weighted Pushup 2 5-8 90
2b) Incline Dumbbell Row (Elbows Out) 2 5-8 90
3a) Parallel Bar Dip 2 5-8 60
3b) Dumbbell Curl 2 5-8 60

Day 2
1) Squat 2 5-8 180
2) 45 Back Extension (or Regular Back Extension) 2 10-12 120
3) Dumbbell Shrug 2 5-8 120
4a) 1 Leg Standing Calf Raise 2, 1 6-8, 15 60
4b) EZ Bar Reverse Wrist Curl 2 10-12 60

Day 3
1a) Pull Up 2 5-8 90
1b) Incline Dumbbell Press 2 5-8 90
2a) 1 Arm Dumbbell Row (Elbows In) 2 5-8 90
2b) Barbell Military Press 2 5-8 90
3a) Incline Dumbbell Curl 2 5-8 60
3b) Close Grip Bench Press 2 5-8 60

Day 4
1) Squat 2 5-8 180
2) Rack Deadlift (Just Above Knees) 2 5-8 120
3a) Seated Calf Raise 2, 1 12-15,20 60
3b) Behind Back Barbell Wrist Curl 2 10-12 60

Note: Be sure to do all of the extreme stretches where appropriate at the end of
your last set of each exercise.

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Day 1
1a) Parallel Grip Chin Up 2 5-8 90
1b) Dumbbell Military Press (Palms Forward) 2 5-8 90
2a) 1 Arm Dumbbell Row (Elbow Out) 2 5-8 90
2b) Incline Barbell Press 2 5-8 90
3a) Barbell Curl 2 5-8 60
3b) Close Grip Bench Press Lockout (3 Boards or Rack) 2 5-8 60

Day 2
1) Squat 2 5-8 180
2) Dumbbell Swing 2 10-12 180
3a) Seated Calf Raise 2,1 10-12,20 90
3b) Barbell Shrug 2 5-8 90
4) Thumbless EZ Bar Reverse Curl 2 8-10 90

Day 3
1a) Chin Up (Close Grip) 2 5-8 90
1b) Barbell Clean & Press 2 5-8 90
2a) Incline Dumbbell Row (Elbows In) 2 5-8 90
2b) Jungle Gym Pushup (or Parallel Bar Dip or Pushup) 2 5-8 90
3a) Hammer Curl 2 5-8 90
3b) Reverse Grip Bench Press 2 5-8 90

Day 4
1) Squat 2 5-8 180
2) Rack Deadlift (From Mid Shin) 2 5-8 120
3a) Donkey Calf Raise (or Leg Press Calf Raise) 2,1 10-12,20 60
3b) Suitcase Wrist Curl 2 5-8 60


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MGS Intermediate Phase 1- Day 1
Exercise Set 1 Set 2 Set 3
1a) Dumbbell Military Press (Palms In)
Workout 1
Workout 2
Workout 3
Workout 4
Workout 5
Workout 6
1b) Chin Up (Medium Grip)
Workout 1
Workout 2
Workout 3
Workout 4
Workout 5
Workout 6
2a) Weighted Pushup
Workout 1
Workout 2
Workout 3
Workout 4
Workout 5
Workout 6
2b) Incline Dumbbell Row (Elbows Out)
Workout1
Workout 2
Workout 3
Workout 4
Workout 5
Workout 6
Workout 1
Workout 2
Workout 3
Workout 4
Workout 5
Workout 6
3b ) Dumbbell Curl
Workout 1
Workout 2
Workout 3
Workout 4
Workout 5
Workout 6

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1) Squat
Workout 1
Workout 2
Workout 3
Workout 4
Workout 5
Workout 6
2) 45 Back Extension (or Regular Back Ext.)
Workout 1
Workout 2
Workout 3
Workout 4
Workout 5
Workout 6
3) Dumbbell Shrug
Workout 1
Workout 2
Workout 3
Workout 4
Workout 5
Workout 6
4a) 1 Leg Calf Raise
Workout1
Workout 2
Workout 3
Workout 4
Workout 5
Workout 6
4b) EZ Bar Reverse Wrist Curl
Workout 1
Workout 2
Workout 3
Workout 4
Workout 5
Workout 6

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1a) Pull Up
Workout 1
Workout 2
Workout 3
Workout 4
Workout 5
Workout 6
1b) Incline Dumbbell Press
Workout 1
Workout 2
Workout 3
Workout 4
Workout 5
Workout 6
2a) 1 Arm Dumbbell Row (Elbow In)
Workout 1
Workout 2
Workout 3
Workout 4
Workout 5
Workout 6
Workout1
Workout 2
Workout 3
Workout 4
Workout 5
Workout 6
3a) Incline Dumbbell Curl
Workout 1
Workout 2
Workout 3
Workout 4
Workout 5
Workout 6
3b ) Close Grip Bench Press
Workout 1
Workout 2
Workout 3
Workout 4
Workout 5
Workout 6

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Exercise Set 2 Set 3
1) Squat
Workout 1
Workout 2
Set 1

Workout 3
Workout 4

Workout 5
Workout 6
2) Rack Deadlift (Just Above Knees)
Workout 1
Workout 2
Workout 3
Workout 4
Workout 5
Workout 6
3a) Seated Calf Raise
Workout 1
Workout 2
Workout 3
Workout 4
Workout 5
Workout 6
3b) Behind Back Barbell Wrist Curl
Workout1
Workout 2
Workout 3
Workout 4
Workout 5
Workout 6

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Workout 1
Workout 2
Workout 3
Workout 4
Workout 5
Workout 6
1b) Dumbbell Military Press (Palms Forward)
Workout 1
Workout 2
Workout 3
Workout 4
Workout 5
Workout 6
2a) 1 Arm Dumbbell Row (Elbow Out)
Workout 1
Workout 2
Workout 3
Workout 4
Workout 5
Workout 6
2b) Incline Barbell Press
Workout1
Workout 2
Workout 3
Workout 4
Workout 5
Workout 6
3a) Barbell Curl
Workout 1
Workout 2
Workout 3
Workout 4
Workout 5
Workout 6
3b) Close Grip Bench Press Lockout
Workout 1
Workout 2
Workout 3
Workout 4
Workout 5
Workout 6

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1) Squat
Workout 1
Workout 2
Workout 3
Workout 4
Workout 5
Workout 6
2) Dumbbell Swing
Workout 1
Workout 2
Workout 3
Workout 4
Workout 5
Workout 6
3a) Seated Calf Raise
Workout 1
Workout 2
Workout 3
Workout 4
Workout 5
Workout 6
3b) Barbell Shrug
Workout1
Workout 2
Workout 3
Workout 4
Workout 5
Workout 6
4) Thumbless EZ Reverse Curl
Workout 1
Workout 2
Workout 3
Workout 4
Workout 5
Workout 6

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1a) Chin Up
Workout 1
Workout 2
Workout 3
Workout 4
Workout 5
Workout 6
1b) Barbell Clean & Press
Workout 1
Workout 2
Workout 3
Workout 4
Workout 5
Workout 6
Workout 1
Workout 2
Workout 3
Workout 4
Workout 5
Workout 6
2b) Jungle Gym Pushup (or Parallel Bar Dip)
Workout1
Workout 2
Workout 3
Workout 4
Workout 5
Workout 6
3a) Hammer Curl
Workout 1
Workout 2
Workout 3
Workout 4
Workout 5
Workout 6
3b ) Reverse Grip Bench Press
Workout 1
Workout 2
Workout 3
Workout 4
Workout 5
Workout 6

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1) Squat
Workout 1
Workout 2
Workout 3
Workout 4
Workout 5
Workout 6
2) Rack Deadlift (From Mid Shin)
Workout 1
Workout 2
Workout 3
Workout 4
Workout 5
Workout 6
3a) Donkey Calf Raise (or Leg Press Calf Raise
Workout 1
Workout 2
Workout 3
Workout 4
Workout 5
Workout 6
3b) Suitcase Wrist Curl
Workout1
Workout 2
Workout 3
Workout 4
Workout 5
Workout 6

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MGS ADVANCED TRAINING PROGRAM

Day 1
1a) Pull Up (Wide Grip) 2, 1 5-7, 10 90
1b) Barbell Military Press 2, 1 5-7, 10 90
2a) 1 Arm Dumbbell Row (Elbow In) 2, 1 5-7, 10 90
2b) Bench Press 2, 1 5-7, 10 90
3) Parallel Bar Dip 1, 1 6-8, 12 120

Day 2
1) Squat 2, 1 5-7, 20 180
2) Cheat Barbell Shrug 2, 1 5-7, 10 120
3a) Standing Calf Raise 2, 1 5-7, 20 60
3b) Incline Dumbbell Curl 2, 1 5-7, 10 60
4) Dumbbell Reverse Wrist Curl 2 12-15 90

Day 3
1a) Parallel Grip Chin Up 2, 1 5-7, 10 90
1b) Dumbbell Clean & Press 2, 1 5-7, 10 90
2a) Incline Dumbbell Row (Elbows Out) 2, 1 5-7, 10 90
2b) Incline Dumbbell Press 2, 1 5-7, 10 90
3) Close Grip Bench Press 1, 1 5-7, 10 120

Day 4
1) Squat 2 8-10 180
2) Deadlift (From the Floor) 2, 1 5-7, 10 180
3a) Cross Body Hammer Curl 2, 1 5-7, 10 60
3a) 1 Leg Seated Calf Raise 2, 1 15-20 60
4) Behind Back Barbell Wrist Curl 2 6-8 90


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Day 1
1a) Barbell Floor Press 2, 1 5-7, 10 90
1b) T-Bar Row 2, 1 5-7, 10 90
2a) Barbell Push Press 2, 1 5-7, 10 90
2b) Chin Up 2, 1 5-7, 10 90
3) Parallel Bar Dip 2 amap 120

Day 2
1) Squat 2, 1 5-7, 20 180
2) Barbell Curl 2, 1 5-7, 10 120
3a) Donkey Calf Raise (or Calf Raise on Leg Press) 2, 1 5-7, 10 60
3b) Dumbbell Shrug 2, 1 8-10, 20 60
4) Suitcase Barbell Wrist Curl 2 6-8 90

Day 3
1a) Mixed Grip Chin Up 2, 1 5-7, 10 90
1b) Arnold Press 2, 1 5-7, 10 90
2a) Incline Dumbbell Row (Elbows In) 2, 1 5-7, 10 90
2b) Jungle Gym or Weighted Pushups 2, 1 5-7, 10 90
3) Close Grip Bench Press w/ 3 Boards or in Rack 1, 1 5-7, 10 120

Day 4
1) Deadlift (From the Floor) 2, 1 5-7, 10 180
2a) Incline Hammer Curl 2, 1 5-7, 10 60
2b) Seated Calf Raise 2, 1 8-10, 20 60
3) EZ Reverse Wrist Curl 2, 1 8-10, 20 90
4) Squat 1,1 5-7, 20 180


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MGS Advanced Phase 1- Day 1
1a) Pull Up (Wide Grip)
Workout 1
Workout 2
Workout 3
Workout 4
Workout 5
Workout 6
Workout 1
Workout 2
Workout 3
Workout 4
Workout 5
Workout 6
2a) 1 Arm Dumbbell Row (Elbow In)
Workout 1
Workout 2
Workout 3
Workout 4
Workout 5
Workout 6
2b) Bench Press
Workout1
Workout 2
Workout 3
Workout 4
Workout 5
Workout 6

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1) Squat
Workout 1
Workout 2
Workout 3
Workout 4
Workout 5
Workout 6
2) Cheat Barbell Shrug
Workout 1
Workout 2
Workout 3
Workout 4
Workout 5
Workout 6
3a) Standing Calf Raise
Workout 1
Workout 2
Workout 3
Workout 4
Workout 5
Workout 6
3b) Incline Dumbbell Curl
Workout1
Workout 2
Workout 3
Workout 4
Workout 5
Workout 6
4) Dumbbell Reverse Wrist Curl
Workout 1
Workout 2
Workout 3
Workout 4
Workout 5
Workout 6

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Workout 1
Workout 2
Workout 3
Workout 4
Workout 5
Workout 6
1b) Dumbbell Clean & Press
Workout 1
Workout 2
Workout 3
Workout 4
Workout 5
Workout 6
2a) Incline Dumbbell Row (Elbows Out)
Workout 1
Workout 2
Workout 3
Workout 4
Workout 5
Workout 6
2b) Incline Dumbbell Press
Workout1
Workout 2
Workout 3
Workout 4
Workout 5
Workout 6
3) Close Grip Bench Press
Workout 1
Workout 2
Workout 3
Workout 4
Workout 5
Workout 6

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30
1) Squat
Workout 1
Workout 2
Workout 3
Workout 4
Workout 5
Workout 6
2) Deadlift (From Floor)
Workout 1
Workout 2
Workout 3
Workout 4
Workout 5
Workout 6
3a) Cross Body Hammer Curl
Workout 1
Workout 2
Workout 3
Workout 4
Workout 5
Workout 6
3b) 1 Leg Seated Calf Raise
Workout1
Workout 2
Workout 3
Workout 4
Workout 5
Workout 6
4) Behind Back Barbell Wrist Curl
Workout 1
Workout 2
Workout 3
Workout 4
Workout 5
Workout 6

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1a) Barbell Floor Press
Workout 1
Workout 2
Workout 3
Workout 4
Workout 5
Workout 6
1b) T-Bar Row
Workout 1
Workout 2
Workout 3
Workout 4
Workout 5
Workout 6
2a) Barbell Push Press
Workout 1
Workout 2
Workout 3
Workout 4
Workout 5
Workout 6
2b) Chin Up
Workout1
Workout 2
Workout 3
Workout 4
Workout 5
Workout 6
3) Parallel Bar Dip
Workout 1
Workout 2
Workout 3
Workout 4
Workout 5
Workout 6

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32
1) Squat
Workout 1
Workout 2
Workout 3
Workout 4
Workout 5
Workout 6
2) Barbell Curl
Workout 1
Workout 2
Workout 3
Workout 4
Workout 5
Workout 6
3a) Donkey Calf Raise (or Leg Press Calf Raise
Workout 1
Workout 2
Workout 3
Workout 4
Workout 5
Workout 6
3b) Dumbbell Shrug
Workout1
Workout 2
Workout 3
Workout 4
Workout 5
Workout 6
4) Suitcase Barbell Wrist Curl
Workout 1
Workout 2
Workout 3
Workout 4
Workout 5
Workout 6

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33
1a) Mixed Grip Chin Up
Workout 1
Workout 2
Workout 3
Workout 4
Workout 5
Workout 6
1b) Arnold Press
Workout 1
Workout 2
Workout 3
Workout 4
Workout 5
Workout 6
Workout 1
Workout 2
Workout 3
Workout 4
Workout 5
Workout 6
2b) Jungle Gym (or Weighted Pushup)
Workout1
Workout 2
Workout 3
Workout 4
Workout 5
Workout 6
3) Close Grip Bench Press w/3 Boards or Rack
Workout 1
Workout 2
Workout 3
Workout 4
Workout 5
Workout 6

________________________________________________________________
34
________________________________________________________________
35
1) Deadlift (From the Floor)
Workout 1
Workout 2
Workout 3
Workout 4
Workout 5
Workout 6
2a) Incline Hammer Curl
Workout 1
Workout 2
Workout 3
Workout 4
Workout 5
Workout 6
2b) Seated Calf Raise
Workout 1
Workout 2
Workout 3
Workout 4
Workout 5
Workout 6
3) EZ Reverse Wrist Curl
Workout1
Workout 2
Workout 3
Workout 4
Workout 5
Workout 6
4) Squat
Workout 1
Workout 2
Workout 3
Workout 4
Workout 5
Workout 6

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Copyright 2008 by Jason Ferruggia. All rights reserved.

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