allows you to rest on four days out of the seven. This is necessary in order to allow your body to rest completely so that you do not slow down your training by overworking your system. When you perform two sets of each exercise, rest one minute between sets. The two abdominal exercises included in this lesson should be performed by any student whose waist needs work. Do as many Alternate Leg Kicks as you are able. Now‌ You are about to begin the course that has performed miracles on thousands of people. Everyone gains at a different pace, but everyone gains! The more effort you put into your training, the more you will get out of it, and your gains will be tremendous!
Lesson 1 WEEKLY ASSIGNMENT **********************************************************
Weight trainers Exercise 1: PRESS - Do one set of 8 reps Exercise 2: UPRIGHT ROWING - Do one set of 8 reps Exercise 3: BENCH PRESS - Do one set of 8 reps Exercise 4: SQUAT - Do one set of 10 reps Exercise 5: WIDE-GRIP CHIN-UP TO BACK OF NECK Do one set of 8 reps Exercise 6: LEG PUSH-OUT - Do two sets of 15 reps each
Non-Weight trainers Exercise 1: FEET-ELEVATED PUSH-UP - Do one set of 8 reps
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