1 Inverted Rows 10x10 1 Back Squats 10x10 1 Muscle Clean & Press 10x10

2 Bench Press 10x10 2a RDL 3x10 2a Parallel Bar Dips 10x10

3a. Incline Cable Fly 3x10 2b Ab Roll Outs 3x15 3a Rear Delt Fly 3x15
2b. V Grip Pull Down 3x10 3b EZ Bar Curl 3x15
Chest & Back Legs & Abs Shoulders & Arms
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=&1#)7+:1-)& - !"#$%& ()*+$" ,#%-&-&. isn't something you uo all the time. It's meant to quickly
auu lean muscle mass. 0se it spaiingly. 0nly to bieak a plateau oi make some quick gains.

>5"#:-<" 2"*":1-)& ? This is one of the most ciitical aspects of the ioutine. Youi only going to uo
one majoi exeicise pei muscle gioup so it has to be the most effective. Nake suie youi selection is a
compounu exeicise. With a baibell. *'66'( 07032.&0&8 +9:%/) !0(2;) <(=03/0> ?'4&) +;':@>03 A30&&
Accessoiy exeicises can be isolation movements.

2"1< @ A"B< - 1u sets of 1u. Rest 6useconus between sets. Foi youi accessoiy exeicises uo S sets of
1u-2u. Let the volume uo its job. 1'(B/ :&0 ,'320> 30C& '3 (0D%/.=0&5

,"$B) - The key to the piogiam is the constant tension on the muscle. 0se a 4uXu tempo. That
means: (4)4s. negative, (u)no pause at bottom, (x)exploue weight up, (u)no pause at top.

21%#1-&. C"-.01 - 6u% of youi 1RN. 0i, a weight you can lift about 2u times. Piogiess to heaviei
weight when you can get all 1uu ieps. uo up just a little, 2.S-S%. /*-:; 0"#" D)# 3A6 %&7 B"#:"&1%."<.

,#%-&-&. 8#"E+"&:F @ 2B*-1 - Because the piogiam is so intense you uon't stay on it that long
4 weeks 6 max. S uay split -







G+1#-1-)& - To get the most out of uvT you have to eat. As soon as the woikout is uone be suie to
consume a high piotein, high caib meal. I know eating clean can get boiing anu monotonous. So I
iecommenu you uownloau this D#"" $+<:*"?H+-*7-&. :));H));.

/)&:*+<-)& - uvT is a mass builuing piogiam. Bon't expect to get stiongei. If that's youi goal, you'ie
bettei suiteu by using a piogiam like SS1.

Because it is only a shoit teim piogiam. 6 weeks max. You'ie going to neeu a follow up piogiam. If you'ie
looking to builu mass like a bouybuiluei than Nass Intentions is foi you.

But if you'ie looking to get that lean musculai look. Anu want to look moie like an actoi oi covei mouel.
Than the Fitness Nouel piogiam is foi you.