The weight lifting exercises you will be using in this program are the absolute best exercises you can do. Here they are:
1. Squats
2. Deadlifts
3. Bench Press
4. Pendlay Rows
5. Overhead Press
6. Dips
7. Chin Ups
These exercises will be the 7 CORE exercises included in every program. Your goal is to continuously increase your strength levels on the above exercises. As you get stronger, your body will change.
As you complete each workout on this program, your new 1 rep max for each exercise will be calculated for you within the log book. Within the “Strength Levels” worksheet, I want you to enter your current strength levels (if you know them) for each exercise. If you do not know them, that’s fine… just enter 0.
For Dips and Chin Ups, you should use your body weight at the time of performing the exercise.
With this program, you will always know your body weight… simply use your body weight from the Weekly Assessment.
Once you get your current 1 rep maxes for each exercise from the log book (if you know them), enter them in the table below. If you don’t know them, just enter 0. Then, I want you to enter
what you want your 1 rep max to be after 8 weeks. You can expect to gain at least 5 pounds per week on each exercise… so at least 40 pounds onto your 1 rep max.
Most people will gain much more than that – so expect huge gains from this program. When you put everything together as you will with this COMPLETE program, the results really are astounding. I want you to fill out the table below (write it in your printed log book), so you can look back at this and realize how far you’ve come in only 8 weeks.
Squats
Current 1 Rep Max =
Goal 1 Rep Max =
Deadlifts
Current 1 Rep Max =
Goal 1 Rep Max =
Bench Press
Current 1 Rep Max =
Goal 1 Rep Max =
Pendlay Rows
Current 1 Rep Max =
Goal 1 Rep Max =
Overhead Press
Current 1 Rep Max =
Goal 1 Rep Max =
Dips
Current 1 Rep Max =
Goal 1 Rep Max =
Chin Ups
Current 1 Rep Max =
Goal 1 Rep Max =
Make sure to use your log book to enter results after every weight lifting workout. You will notice your 1 rep max number increasing. That’s what you want. You want to keep increasing it
from here on out. And you will.
Always work on improving your technique on every exercise. When you learn to lift with flawless technique, your strength levels will dramatically improve. And your body will dramatically change too. I’ve experienced this myself along with tens of thousands of others.
