How To Get Started With The Fitness Pack For Men

B e
GUIDE TOsGET
t Of F
STARTED it Pa
ck ®
Best
Of F
Welcome home !
This pack includes the best training programs for bulking
it Pa
and cutting.
We provide you with a great deal of content, and we ask
ck ®
you to follow our instructions carefully to fully
understand how our programs work.
Take the time to read everything and don't hesitate to

come back if necessary.
Thank you for trusting us.
LEGAL DISCLAIMER : The views expressed in this work are solely those of the authors. The information provided in this book is for informational purposes only and is not intended as a substitute for advice from your physician or other healthcare professional or any information contained on or in any product label or packaging. You
should not use the information in this book for diagnosis or treatment of any health problem or for prescription of any medication or other treatment. Always consult with a healthcare professional before starting any diet, exercise program or dietary supplement. You should not stop taking any medication without first consulting your
physician. The information provided in this book is intended for use by individuals aged 18 and over only. The information provided in this book is not tailored to you, it is your responsibility to ensure it is suitable for your personal requirements. We have no liability whatsoever in respect of your use of the information provided in the
book. No part of this book may be reproduced, stored in a retrieval system, or transmitted by any means without the written permission of the authors. Because of the dynamic nature of the Internet, any web addresses or links contained in this book may have changed since publication and may no longer be valid.
Best
THE DIFFERENT PACK SECTIONS:
Of F
GUIDE : the current guide to understand how to
use the pack. Indispensable for a good start.
TRAINING : all training are sorted by objective
it Pa
ck ®
and by execution (gym, home gym...).
NUTRITION : a guide to understand the basis .

It also includes examples of meal plans.
Best
TRAINING SECTION:
Of F
This is where all training sessions are sorted by objective and by execution. Once
you’re here, it is time to define your goal.
it Pa
BULK : for people who want to gain volume, muscle mass and weight. Be careful, a
successful bulk implies that you have to stick to a perfect nutrition. You shall not binge on
everything whenever you want to, but you must eat enough unprocessed and healthy
food! Bulk requires as much personal investment as a cut.
ck ®
CUT, GET SHREDDED: to lose fat and gain muscle definition. Be aware that a cut has to be
progressive and that you must be steady without putting your health at risk. Be patient
and dedicated if you decide to start a cut.
THE FREQUENT QUESTION: HOW TO CHOOSE MY GOAL?
It can be a tricky decision as most of us want to build muscle and lose our belly fat at the same time. Here are our advice if you face this challenge:
- If you're really overweight and you're a beginner, start with a 3-months cut to lose as much fat as possible and feel better. Then you can continue with a clean and progressive bulk (eating
healthy but enough to build muscle mass) for at least a year in order to allow you to build enough muscle.
- If you are a “skinny fat” which means that you are skinny but have a little belly, then you can start a bulk but still clean, for the same reason as for the cut. Indeed, when cutting, you always
lose a bit of muscle mass, that’s why you need to have sufficient muscle to avoid losing all your progress. Most of the time, people start a cut too early. Do not worry about your belly, if your
bulk is under control, you’ll be able to lose it after or even during your bulk.
- If you are already muscled and have experience but want to take a step forward, a bulk will obviously be the best choice.
- If you are already muscled, have experience and want to get shredded, then a cut would be more adapted.
BULKING PROGRAMS : 10
CUTTING PROGRAMS : 10
Best
Gym PROGRAMS
Of F
These programs are designed to be done at the gym since they require gym machines, bars and
dumbbells. A program must be followed for a minimum of 6 weeks before being renewed. However, 6
weeks is the minimum, if you have great sensations and results, no need to change. A minimum of 24H
rest is recommended between each workout.
it Pa
When you start a new program, both your body and nervous system need time to adapt, that’s why you
must take time to carefully execute all exercises with dedication and rigor.
ck ®
For instance, if you are not familiar with an exercise, you have to learn how to execute it and this requires
you to repeat it enough times. The more you practice it, the more you’ll be able to do it without having to
think about it. This is when it becomes interesting (it is called unconscious skill) since it allows you to be
100% focused on the intensity of your workout.
There programs are hard since they contain a lot of volume. Therefore, if it is too hard for you, do not
hesitate to reduce the number of sets per exercise (eg: 3 series instead of 5) during the first month, until
you are able to push yourself harder.
THE FREQUENT QUESTION: HOW TO CHOOSE THE RIGHT WEIGHT (TO TRAIN WITH)?
You have to choose a weight that allows you to complete the series but without it being easy. For
instance, if you have 12 reps to do, the right weight is the one that will allow you to do the last rep but you
must not have enough energy to do the 13th. Well of course the following series are going to be harder,
which means that you may need to choose a lighter weight or to take a break in the middle of a series to
make sure to complete it. As time passes, you may complete all series without having to decrease the
weight. Once you have reached this point, you can increase the load slightly and start again.
Number of program
Goal
Exercise
Muscle
Best
Reps
READING OF GYM PROGRAMS Sets
Of F
Each program is divided into several workout
Rest
sessions.These sessions should be split over a week.
it Pa
We recommend you to follow the order of the program and
to respect a 24h rest between two sessions.
ck ®
You can extend this rest to 48H after a heavy session, especially
after a thigh workout. This way your body will have enough time
to recover.
When a program is made of two sessions, you can do both

two times in order to reach a total of four sessions per week.
These are very intensive programs. If you do not manage to

finish them or if the session is too long for you, then you can
start by reducing the number of sets (4 instead of 6, 3 instead of
5/4)
Best
How to play an exercise video
Of F
All programs include demonstration videos of the exercises.
It is very simple to play a video. Whether you are using your smartphone or your laptop, you
just have to click on the name of the exercise you want to execute in order to have access to it.
it Pa
If you prefer, you can print your program and play the video apart. You’ll find these on a VIDEO
PLAYLIST in different categories. This playlist gathers all the exercises of all the programs. All you
have to do is find the one you want to execute.
ck ®
Note: save the link as a favorite so you can find it easily.
Best
BAR AND DUMBBELLs PROGRAMS
Of F
These programs are designed to be done at the gym or home since they require bars and dumbbells. A
bench is also highly recommended. A program must be followed for a minimum of 6 weeks before being
renewed. However, 6 weeks is the minimum, if you have great sensations and results, no need to change.
A minimum of 24H rest is recommended between each workout.
it Pa
ck ®
hesitate to reduce the number of sets per exercise (eg: 3 series instead of 5 during the first month, until
THE FREQUENT QUESTION: HOW TO HAVE A MORE INTENSE WORKOUT WITH LITTLE WEIGHT?
For optimum training, we recommend you to use dumbbells up to 15kg as well as a bar that can weigh up
to 40kg (A pull-up bar and a bench are a major plus). If you do not have this equipment, the programs are
still designed to be sufficiently intense since they are made of a lot of supersets, trisets,… (we’ll come back
to this later).
If your weight is not sufficient, we suggest you to execute the movement slowly to insist on voluntary
contraction. This means that when you’re doing a series, you take the time to do the movement while
voluntarily contracting the muscle in question as much as possible in order to increase burn and intensity.
You’ll see, it is simple and efficient.
Number of program
Goal
Exercise
Muscle
Best
Reps
READING OF BAR AND DUMBBELLs PROGRAMS Sets
Of F
sessions.These sessions should be split over a week. Rest
it Pa
ck ®
to recover.


5/4)
Best
Of F
it Pa
ck ®
Bulking programs: 10
cutting programs : 10
Best
TWO DUMBBELLs PROGRAMS
Of F
These programs are designed to be done at the gym or home with two dumbbells. A bench is also highly
recommended.
A program must be followed for a minimum of 6 weeks before being renewed. However, 6 weeks is the
it Pa
minimum, if you have great sensations and results, no need to change. A minimum of 24H rest is
recommended between each workout.
ck ®
hesitate to reduce the number of sets per exercise (eg: 3 series instead of 5) during the first month, until
THE FREQUENT QUESTION: HOW TO HAVE A MORE INTENSE WORKOUT WITH LITTLE WEIGHT?
For optimum training, we recommend you to use dumbbells up to 15kg as well as a bar that can weigh up
to 40kg (A pull-up bar and a bench are a major plus). If you do not have this equipment, the programs are
still designed to be sufficiently intense since they are made of a lot of supersets, trisets,… (we’ll come
back to this later). If your weight is not sufficient, we suggest you to execute the movement slowly to
insist on voluntary contraction. This means that when you’re doing a series, you take the time to do the
movement while voluntarily contracting the muscle in question as much as possible in order to increase
burn and intensity. You’ll see, it is simple and efficient.
Number of program
Goal
Exercise
Muscle
Best
Reps
READING OF two DUMBBELLs PROGRAMS Sets
Of F
sessions.These sessions should be split over a week.
Rest
it Pa
ck ®
to recover.


5/4)
Best
EXERCISE ALTERNATIVE: INVERTED ROW
Of F
When developing the 2-dumbbells programs, we made sure that you could do all
exercises with a single pair of dumbbells.
it Pa
However, one may admit that back workouts are not that easy when you do not
even have a pull-up bar. Therefore, we decided to add the INVERTED ROW
exercise in some programs to replace pull-ups and help you tackle your back the
ck ®
best way possible.
This exercise requires that you use a long bar such as a joystick (make sure it is
solid) and two supports such as chairs.
Of course, if you have a pull-up bar, then you can replace this exercise with wide
grip pull-ups.
If you do not have one, then you can do the Inverted Row (make sure to choose a
solid enough support and to do it slowly to feel sensations and avoid hurting
yourself).
Best
ALTERNATIVE EXERCISE: SEAL ROW
Of F
For the 2-dumbbells programs, we made sure that you could do all
exercises with a single pair of dumbbells.
it Pa
However, a bench is recommended for some exercises.
For the seal row exercise you’ll need a bench. If you do not have one, you
ck ®
can do it standing up (bent over).
However, be careful with the position of your back in order not to

hurt yourself. You can put your forehead on a support during the execution
of the movement in order to better distribute the tension.
Best
Of F
it Pa
ck ®
Best
SUPERSETS
Of F
When 2 or more exercises are underlined in the same
orange color, it means they constitute a SUPERSET (2
exercises), a TRISET (3 exercises) or a GIANT SET (4+
it Pa
exercises).
ck ®
This means that you have to go from one exercise to
another without any rest time. Then, only when you have
done all the exercises you take your rest time and start
again following the number of series indicated. SUPERSET
In this example, if it is reverse fly and shrugs for the

shoulders, then you do 15 reps of the reverse fly and
immediately continue with 15 reps of shrugs without
taking a rest.
Then you take 1m15 of rest. You start again and you do it 4
times.
Best
ABOUT SUPERSETS AT THE GYM
Of F
When you train at the gym, it can be difficult to go from
one exercise to the other and it is even more tricky
when the gym is crowded given that it implies that you
it Pa
reserve several machines or equipment at the same
time.
ck ®
If you face this difficulty, then do not worry about the
SUPERSET and follow the training normally.
SUPERSET
However, as far as possible, follow the programs to the

letter.
These are studied and developed by professionals.

Best
UNILATERAL EXERCISES
Of F
When an exercise is marked with “one arm” “one
Unilateral x2
leg” or “unilateral” it means that you have to train
it Pa
one side after the other.
In this example, you do 15 reps of dumbbell row
ck ®
with your left arm, and then 15 reps with your right
arm.
Best
FURTHER INFORMATION
Of F
For gym programs:
Minutes
it Pa
When it is not specified “bar“, “dumbbells” or
“machine” on the name of the exercise, then you can
choose the equipment that suits you the most. Seconds
ck ®
When it comes to time, it is indicated using ‘ after the
figure for minutes, and ‘’ for seconds.
Bar, machine
or dumbbells
Best
OVERCOME STAGNATION PROGRAM
Of F
The OVERCOME STAGNATION program is specifically
designed to help you take a step further.
it Pa
Indeed, it is going to push you to your limits and force
your body to move. However, this is a trying program if
ck ®
you do it thoroughly.
You must not apply it more than once every 12 weeks

during 4 weeks.
Then you will take a minimum rest week to allow your

body and nervous system to recover.
CUTTING PROGRAMS: 10
Best
No-equipment (BODYWEIGHT) PROGRAMS
Of F
These programs include no equipment, only your body weight. All we recommend is a towel and bottles of
water. One program lasts 4 weeks minimum (unlike others which last 6 weeks minimum. A minimum of 24h
rest is recommended between each training session.)
For CIRCUIT programs (sets of exercises to be performed without resting time), a circuit counts as a complete
it Pa
program.
For instance, if you chose the 1st circuit, you’ll do it at least two times a week for at least 4 weeks before
turning to circuit n°2. For optimum use of the program, we recommend you to repeat the circuit at least 3
times (beginner) and at most 5 times (advanced level) per week.
ck ®
The same applies to non-circuit programs. A program tackles the full body and has to be done at least 2
times a week (3 times is the minimum we recommend).
For bulking, we advise you to train slowly and to pay attention to voluntary contraction (voluntarily contract
the muscle during effort accentuates intensity).
However, if you already have experience and you want to gain a lot of muscle mass, we suggest you invest in,
at least, a pair of 15kg dumbbells, a pull-up bar and a bench. Indeed, body weight exercises can rapidly
become limited if you already have experience. However, if you are a beginner, the range of progression is
still large, you have time.
THE FREQUENT QUESTION: CAN I ADD EXERCISES?
The programs have been created in a harmonious way. Therefore, we do not recommend you to add
exercises, especially if you are a beginner. Indeed, you must focus on each repetition at 100%, contract the
muscle and give all your energy instead of doing thousands of exercises in a scattered manner. How many
people do hundreds of crunches every day at the gym but have no visible abs? Ask yourself the right
questions. Commitment and focus are key. That's what we believe in.
Best
READING OF NO-EQUIPMENT PROGRAMS FOR CUT AND MUSCLE
Of F
DEFINITION
it Pa
These are very intensive programs. If you do not manage to finish them, then you can start by
reducing the number of reps and lengthening recovery times.
If it's still too hard, remove one or two sets from the circuit.
ck ®
These are circuit-programs which means that all the exercises must be done without recovery time
in a single block. A circuit should be done on average three times a week, with a MINIMUM rest day
between each.
You should work as much as possible focusing on sensations instead of rushing through the
movements.
Exercises that are marked with TOWEL can be performed with an elastic band.
Best
Of F
it Pa
ck ®
Best
NO-EQUIPMENT CUT PROGRAMS WITH INTENSITY
REGULATOR
Of F
These are all circuit-programs (all the exercises must be done without recovery time in a single
block).
it Pa
These programs allow you to regulate the intensity by yourself.
You will see that you can choose between 3 levels for each exercise that are segmented according to
the number of repetitions (or time per series), the number of blocks or the rest time.
ck ®
Using the regulator is very simple; for instance, for the "High Knees" exercise, if you want to choose
the lowest level of intensity, you'll choose 20" (20 seconds), 3 blocks (3 complete sets), 2'30 (2 minutes and
30 seconds of rest).
If you want to increase the intensity, you can go a step further by choosing for example 30 seconds, 4
blocks, 2 minutes rest.
Finally, for the maximum level, it will be 45 seconds, 5 blocks, 1 minute and 30 seconds rest.
FREQUENT QUESTION: WHICH INTENSITY LEVEL SHOULD I CHOOSE?

Adjusting the intensity
If you are a beginner (1 year or less experience), we advise you to choose the lower level during a minimum
of 4 weeks. Then when you manage to complete a full program and you feel that you can push yourself
further, then pass to the medium level for 4 weeks. It is only after and only if you feel like it that you can
start the higher level of intensity for 4 more weeks.
These 3 programs allow you to progressively increase the intensity while you are progressing. If you are
already experienced (more than a year of practice), start directly with the middle or high level
Best
Of F
it Pa
ck ®
Best
READING OF NO-EQUIPMENT BULK PROGRAMS
Of F
No-equipment bulk programs take the form of a FULL BODY. A TRAINING consists of ONE PROGRAM and
must be repeated a minimum of 3 times a week for one month.
These programs can be highly intensive! If you do not manage to finish these, start by reducing the number
it Pa
of reps and lengthen the rest times.
When the exercises are underlined in orange, it means that you have to do each exercise one after the
other without rest time in between.
ck ®
For instance, for upper body sessions, the first part consists of doing 10 dynamic push-ups and a maximum
of double-contraction push-ups. Then you take a minute rest and start again 4 times. Once you’ve done the
4 series, you can start the following part of the training with 10 row. Then you take a minute rest and start
again 4 times/rounds. Once you’ve done the 4 sets, you can start the following part of the training with side
lateral raise and double-contraction side lateral raise. You’ll take a 3 minutes rest before starting the other
part of the training.
When it comes to the lower body, you’ll do 20 reps of double-contraction squat with a minute rest and 4
series before passing to the next part. You have no superset to do here, that’s why there is no exercise
underlined in orange.
On the following part, 3 exercises are underlined. You’ll do 10 alternate jump-lunges and 10 right lunges
followed by 10 left lunges. Then you’ll take a minute rest and do it 4 times.
Exercises marked with TOWEL can be executed with an elastic band (resistance tube).
Best
Of F
it Pa
ck ®
Best
resistance tube PROGRAMS
Of F
These programs must be executed with an resistance-tube and using your body-weight. A program lasts a
minimum of 6 weeks before being renewed.
A minimum of 24H rest is recommended between each session.
it Pa
The programs contain specific techniques (double contraction, rest-pause). Therefore, we recommend you
to watch the video carefully to understand how to do the exercises.
Resistance Tube programs are a novelty from 2022, 3 programs are currently in the pack, that is to say 18
weeks of training.
ck ®
FREQUENT QUESTION: IS IT REALLY POSSIBLE TO GAIN MUSCLE USING ELASTIC BANDS?
Resistance Tube will never be as efficient as bars, discs, weights, dumbbells or machines. However, it is
quite possible to progress. As with body weight, it is important to perform the exercises slowly (when
dynamic is not specified) while voluntarily contracting the muscle you are targeting.
Moreover, adding specific intensification techniques allows to balance the low weight given that it is not the
only factor of progression.
Obviously, we always recommend free weights, but don't worry, dedication will allow you to progress and
transform yourself using elastic tubes.
Number of program
Equipment
Exercise
Best
Muscle
Reps
reading of Resistance Tube programs Sets
Of F
Each program is divided into several workout sessions. Rest
Technique
These sessions should be split over a week.
it Pa
We recommend you to follow the order of the program and to
respect a 24h rest between two sessions.
ck ®
to recover.
Resistance Tube programs have specific techniques that we will

discuss on the next page.
Best
INTENSITY REGULATOR
These programs allow you to regulate the intensity by yourself.
Of F
You will see that you can choose between 3 levels for each exercise that are segmented
according to the number of repetitions (or time per set), the number of blocks or the rest
time.
it Pa
Using the regulator is very simple; for instance, for the "Front Press" exercise, if you want to
choose the lowest level of intensity, you'll choose 8 reps, 3 sets, 2 minutes of rest.
If you want to increase the intensity, you can go a step further by choosing for example 10
ck ®
reps, 4 sets, 1m30 of rest.
Finally, for the maximum level, it will be 12 reps, 6 sets, 1m15 of rest.
8 reps 4 sets
FREQUENT QUESTION: WHICH INTENSITY LEVEL SHOULD I CHOOSE? 2 minutes rest
If you are a beginner (1 year or less experience), we advise you to choose the lower level
during a minimum of 6 weeks. Then when you manage to complete a full program and you
feel that you can push yourself further, then pass to the medium level for 6 weeks. It is only Adjusting Intensity
after and only if you feel like it that you can start the higher level of intensity for 6 more
weeks.
These 3 programs allow you to progressively increase the intensity while you are progressing.
If you are already experienced (more than a year of practice), start directly with the middle
or high level
Best
INTENSIFICATION TECHNIQUES
You’ll notice a “TECHNIQUE” part in front of exercises of your program.
Of F
These techniques allow you to add intensity and compensate for the lack of load
(obviously these are not restricted to elastic bands, they can be used regularly under
different formats).
it Pa
Here is an insight of these techniques:
DOUBLE CONTRACTION: consists of performing a first quarter repetition before going back
to the initial position and starting a full repetition. The goal is to increase the time under
ck ®
tension of the muscle.
CONSTANT TENSION 2/2: classical rhythm means that you allow 2 seconds for each phase
of the movement (concentric and eccentric). 2/2 means: two seconds per phase.
CONSTANT TENSION 1/1: dynamic rhythm leans 1 second for each phase of the movement.
CONSTANT TENSION 3/3: slow rhythm means 3 seconds for each phase of the
movement.
REST-PAUSE: pause in the middle of the movement. For instance “rest-pause 5 on the
eccentric phase” for a squat means that you must stop during 5 seconds when you are bent,
before you lift up. INTENSIFICATION
TECHNIQUE
Best
Of F
it Pa
ck ®
IMPORTANT NOTIONS
Best
You must stick to a program for a minimum of 6 weeks. However, we recommend 8 weeks for greater results. This is a
variable period and if you realize that you are not comfortable with a program, you must start another one.
Of F
On the contrary, if you have great results and sensations with a program, you can keep following it for 6 months as long
it Pa
as it allows you to progress.
Feeling good is essential. The program must be adapted to your body and give you results.
determine which one is the most adapted to them.

ck ®
Some members keep following the same program for several months while others will need to test all of them to
The number of a program has nothing to do with its difficulty. Therefore, you can start with the program you want,
from the first one to the last one, or you can follow a different order if you want to.
Most programs are dense and hard, and they are meant to be. If you are unable to complete the exercises or if you feel
like it is too hard, then remove one to two sets per exercise to allow yourself some more time to progress.
Best
NUTRITION SECTION:
Of F
This is where you will find the information that will help you build a meal plan
adapted to a cut or a bulk.
NUTRITION GUIDE: the first thing to do when entering this section is to read the
it Pa
guide that will explain to you how to build a meal plan step by step. Please read it
carefully.
CALCULATION OF YOUR CALORIES: you will find a calorie calculator that will help you
ck ®
define your needs depending on your objective and your profile.
TABLE TO FILL: a nutrition table that you have to fill in. Please note that for more
comfort, we recommend you to open it on your laptop, or to download the Google
Sheet app on your smartphone.
DIETS EXAMPLES: you will find examples of diets and recipes. Obviously, these are
examples that aim at inspiring you, you are not supposed to use them as personalized
guidelines to follow.
Best
REST AND SUPPLEMENTATION
Of F
It is important that you sleep well as it helps you avoid feeling stressed, which
is particularly important since stress impedes you from burning calories as it
increases your cortisol level, which has an impact on your progression.
it Pa
The rest times you take are important to accelerate your muscle recovery.
ck ®
Indeed, Fibers grow WHEN YOU REST! We advise you to relax a lot, to avoid
stressful situations as much as possible. In short, stay cool.
On top of that, if you can, do not hesitate to take a nap in the early afternoon.
If you want to take supplements choose a quality protein (such as isolate or
hydrolysis) to consume after your workout and as a snack.
It is however quite possible to have all the nutrient you need with 100% solid
food, supplements are here to help you progress, but they’re not an end in
itself.
Best
REMINDER OF IMPORTANT NOTIONS
Of F
1- Choose a program.
2- Stick to it for 6 to 7 weeks assiduously.
3- Every three months, follow the anti-stagnation program for four weeks;
it Pa
Then take 7 to 10 days off. Then switch back to a standard program.
4- All sessions of a program must be completed within 7 days.
ck ®
5- The exercises must be executed with perfect technique and great
dedication.
6- Calculate your caloric needs and reduce or increase by 200 calories every
10 days depending on your goal.
7- Drink a lot of water and make sure to rest. Avoid stress and sleep as much
as you can.
8- Supplement your diet with a quality protein such as isolate or hydrolysis to
consume after your session and as a snack.
9- You can perfectly only rely on solid food.
10- Believe in yourself and your dreams.
Best
LAST IMPORTANT THING
Of F
You will probably receive a Facebook message on your profile a few days
after your order, asking you if you are satisfied with your purchase.
it Pa
If you are not, please contact us before answering this message. In 99%
of cases, dissatisfaction is resolved by speaking with a member of our
team.
ck ®
We are dedicated to our customers and strive to provide you with the
best experience possible.
You have recently made a purchase at
If you answer “no”, unfortunately we won't be able to include you in our Best Of Fit Pack, are you satisfied?
free updates or provide you with the best possible experience.
Yes No
If you are happy with the programs, please answer “yes” and give us a
comment (Facebook will suggest "quality product", "customer service" or
"other").
Best
Of F
In spite of extreme vigilance on our part, if you ever find the slightest error in a program, please inform us.
If you have any suggestions for improvement, you can write to us with pleasure, our customer service will answer
it Pa
you within 48 hours.
ck ®
JUST ONE ADRESS :
support@bestoffitpack.com

How To Get Started With The Fitness Pack For Men

Uploaded by

Copyright:

Available Formats

You might also like

How To Get Started With The Fitness Pack For Men

Uploaded by

Document Information

Original Title

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

How To Get Started With The Fitness Pack For Men

Uploaded by

Copyright:

Available Formats

B e

This pack includes the best training programs for bulking

We provide you with a great deal of content, and we ask

Take the time to read everything and don't hesitate to

Thank you for trusting us.

TRAINING : all training are sorted by objective

NUTRITION : a guide to understand the basis .

THE FREQUENT QUESTION: HOW TO CHOOSE MY GOAL?

READING OF GYM PROGRAMS Sets

When a program is made of two sessions, you can do both

These are very intensive programs. If you do not manage to

READING OF BAR AND DUMBBELLs PROGRAMS Sets

When a program is made of two sessions, you can do both

These are very intensive programs. If you do not manage to

READING OF two DUMBBELLs PROGRAMS Sets

When a program is made of two sessions, you can do both

These are very intensive programs. If you do not manage to

However, be careful with the position of your back in order not to

In this example, if it is reverse fly and shrugs for the

However, as far as possible, follow the programs to the

These are studied and developed by professionals.

In this example, you do 15 reps of dumbbell row

You must not apply it more than once every 12 weeks

Then you will take a minimum rest week to allow your

FREQUENT QUESTION: WHICH INTENSITY LEVEL SHOULD I CHOOSE?

Resistance Tube programs have specific techniques that we will

FREQUENT QUESTION: WHICH INTENSITY LEVEL SHOULD I CHOOSE? 2 minutes rest

determine which one is the most adapted to them.

You might also like