By: David Gluhareff

Warning! This plan is for advanced lifters only!

Supplements:

• Tri-O-Plex Bars
• BioNutritional Power Crunch Bars
• Creatine E2 Matrix by SNS (Serious Nutrition Solutions)
• Focus XT by SNS (Serious Nutrition Solutions)
• Performaxx by Multi-vitamin/mineral (Optimum Nutrition)
• Specialized Protein powder by Universal Nutrition

Meal Plan:

Meal Plan For Weight Lifting Days:

Meal One:
Healthy cereal then multi-vitamin/mineral or

Meal Two:
Trioplex Bar and an orange or grapefruit

Meal Three:
Lean meat (chicken, tuna, turkey, or turkey burger) and green veggies or green salad and complex carb (two slices whole grain bread, sweet potato, or brown rice)

Meal Four:
Handful of raw almonds, walnuts, or pecans and an apple or pear

Meal Five:
(dinner) lean white meat or fish (not fried) w/green veggies or green salad

Meal Six:
CarbRite Bar or Specialized Protein shake

Meal Plan For Non-Weight Lifting Days:

Cardio:
(Do 20-30 minutes of treadmill, stepper, or bike at 60-80 percent of max heart rate) * Take SNS (Serious Nutrition Solutions) BCAA Supreme immediately following cardiovascular activity to prevent the body's potential lapse into a catabolic state.

Meal One: Oatmeal w/a little honey and three egg whites then multi-vitamin/mineral

Meal Two:
CarbRite Bar and apple or pear

Meal Three:
Lean meat (chicken, tuna, or turkey) and green veggies or green salad

Meal Four:
Handful of raw almonds

Meal Four:
Handful of raw almonds

Meal Five:
(dinner) lean white meat or fish (not fried) w/green veggies or green salad

Meal Six:
CarbRite Bar or Specialized Protein shake

Helpful Tips:

• Always drink water and plenty of it, all day, every day.
• Never eat until full, only satisfied.
• Coffee is okay, but go easy on the sugar or use Splenda.
• Never miss meals because missing a meal will slow down your metabolism.

Training Plan:

Pick which body parts you want to work for which days. You should only train with the weights for four of seven days with this plan. Your cardio should be on the three off of weight training days.

You can combine body parts into a day such as: chest and shoulders or biceps, triceps, and forearms. Only work each body part once per week and try to have a day off from the weights every other day. The routines below will last you a whole solid month!

Serious Chest Routine:

Pack some serious mass on your chest with the following chest workouts! Get ready to focus on improving your chest thickness and width. Your strength will go through the roof with these routines! The key to progress is with variety in your training. Here are a huge variety of exercises to expand not only your mind, but also your muscles.

Week One: 4 sets of each of the following exercises for 8-10 reps.

• Incline Barbell Presses
• Flat Barbell Presses
• Decline Barbell Presses
• High Cable Crossovers

Click here for a printable version of Week One - Chest.

Week Two: 3 sets of each of the following exercises for 6-8 reps.

• Decline Dumbbell Presses
• Flat Dumbbell Presses
• Incline Dumbbell Presses
• Incline Dumbbell Flyes

Click here for a printable version of Week Two - Chest.

Week Three: 4 sets of each of the following exercises for 8-10 reps.

• Flat Chest Press Machine
• Incline Chest Press Machine
• Decline Dumbbell Flyes
• Low Cable Crossovers

Click here for a printable version of Week Three - Chest.

Week Four: 3 sets of each of the following exercises for 6-8 reps.

• Incline Chest Press Machine
• Push-ups with a plate on your back
• Flat Bench Dumbbell Flyes
• Pec Deck Machine

Click here for a printable version of Week Four - Chest.

Serious Back Routine:

Get ready to seriously blast your back! These routines will add some solid mass to your upper back as well as your lats! If you are looking to flare your lats out and build that great V-shape, then the following are your routines!

Week One: 4 sets of each of the following exercises for 8-10 reps.

• Barbell Rows
• Wide-Grip Lat Pull downs
• Dumbbell Pullovers
• Hyper-extension Machine

Click here for a printable version of Week One - Back.

Week Two: 3 sets of each of the following exercises for 6-8 reps.

• T-Bar Rows
• Reverse-Grip Lat Pull Downs
• Machine Pullovers

Click here for a printable version of Week Two - Back.

Week Three: 4 sets of each of the following exercises for 8-10 reps.

• Machine Rows
• Weighted Wide-grip Pull-ups
• Behind the neck Lat Pull downs

Click here for a printable version of Week Three - Back.

Week Four: 3 sets of each of the following exercises for 6-8 reps.

• One-arm Dumbbell Rows
• Weighted Reverse-grip Pull-ups
• Dumbbell Pullovers

Click here for a printable version of Week Four - Back.

Serious Biceps Routine:

It is time for a biceps blitz! The following routine will help you achieve a high biceps peak! Also you will expand the thickness of the short head of your biceps and extend the mass along the outer biceps long head!

Week One: 4 sets of each of the following exercises for 8-10 reps

• Incline Dumbbell Curls
• Seated Dumbbell Hammer Curls
• Seated Concentration Curls

Click here for a printable version of Week One - Biceps.

Week Two: 3 sets of each of the following exercises for 6-8 reps.

• Standing Dumbbell Curls
• Barbell Curls
• Standing Dumbbell Hammer Curls

Click here for a printable version of Week Two - Biceps.

Week Three: 4 sets of each of the following exercises for 8-10 reps.

• Standing Barbell Curls
• Preacher Curl Machine
• Reverse-grip Barbell Curls

Click here for a printable version of Week Three - Biceps.

Week Four: 3 sets of each of the following exercises for 6-8 reps.

• Standing Cable Curls
• Seated Alternating Dumbbell Curls
• Reverse Grip Preacher Curl Machine

Click here for a printable version of Week Four - Biceps.

Serious Triceps Routine:

Seriously trash your triceps with these tried and true mass builders! Prepare to battle your triceps and whip them into the best shape ever!

Week One: 4 sets of each of the following exercises for 8-10 reps.

• Incline French Presses
• Rope Press downs
• Weighted Dips

Click here for a printable version of Week One - Triceps.

Week Two: 3 sets of each of the following exercises for 6-8 reps.

• Weighted Dips
• Straight-bar Press Downs
• Reverse-grip, Straight Bar Press Downs

Click here for a printable version of Week Two - Triceps.

Week Three: 4 sets of each of the following exercises for 8-10 reps.

• Skullcrushers
• One-arm overhead dumbbell extensions
• Two-arm overhead dumbbell extensions

Click here for a printable version of Week Three - Triceps.

Week Four: 3 sets of each of the following exercises for 6-8 reps.

• Close-grip Bench Press
• One-arm Reverse Grip Cable Press Downs
• Dumbbell Triceps Kickbacks

Click here for a printable version of Week Four - Triceps.

Serious Shoulders Routine:

Shape-up those shoulders and achieve cannonball delts! Get those shoulders bulging through your shirts with these seriously massive routines!

Week One: 4 sets of each of the following exercises for 8-10 reps.

• Arnold Presses
• Seated Dumbbell Side Laterals
• Seated Dumbbell Rear Laterals
• Dumbbell Shrugs

Click here for a printable version of Week One - Shoulders.

Week Two: 3 sets of each of the following exercises for 6-8 reps.

• Seated Military Presses
• Standing Front Alternating Dumbbell Raises
• Standing Dumbbell Side Lateral Raises
• Barbell Shrugs

Click here for a printable version of Week Two - Shoulders.

Week Three: 4 sets of each of the following exercises for 8-10 reps.

• Upright Barbell Rows - close-grip
• Seated Behind the Neck Barbell Presses
• Standing Barbell Raises to the Front

Click here for a printable version of Week Three - Shoulders.

Week Four: 3 sets of each of the following exercises for 6-8 reps.

• Upright Dumbbell Rows
• Barbell Shrugs
• Standing Dumbbell Side Lateral Raises
• Seated Dumbbell Presses

Click here for a printable version of Week Four - Shoulders.

Serious Leg Routine:

Laid out before you is a serious leg building routine! You will gain mass in the outer sweep and teardrop of the thighs! You will also gain size in the hamstrings that will thicken your leg biceps backward! And to finish them off you will pump-up the calves to get your legs in full proportion.

Week One: 4 sets of each of the following exercises for 8-10 reps.

• Dumbbell Squats
• Dumbbell Romanian Deadlifts
• Calf Raises on Smith Machine

Click here for a printable version of Week One - Legs.

Week Two: 3 sets of each of the following exercises for 6-8 reps.

• Barbell Squats
• Stiff-legged Barbell Deadlifts
• Seated Calf Raises

Click here for a printable version of Week Two - Legs.

Week Three: 4 sets of each of the following exercises for 8-10 reps.

• Leg Extensions
• Lying Leg Curls
• Inner/Outer Thigh Machine
• Dumbbell Sumo Deadlifts
• Calf Presses on Leg Press

Click here for a printable version of Week Three - Legs.

Week Four: 3 sets of each of the following exercises for 6-8 reps.

• Sumo Barbell Deadlifts
• Romanian Deadlifts with Barbell
• Seated Leg Curls
• Leg Extensions with Toes Pointed-in

Click here for a printable version of Week Four - Legs.

Serious Forearm Routine:

Get comic book forearms with these routines!

Week One: 4 sets of each of the following exercises for 8-10 reps.

• Reverse-grip wrist curls with barbell
• Underhanded wrist curls with barbell

Click here for a printable version of Week One - Forearms.

Week Two: 3 sets of each of the following exercises for 6-8 reps.

• Reverse-grip wrist curls with dumbbells
• Underhanded wrist curls with dumbbells

Click here for a printable version of Week Two - Forearms.

Week Three: 4 sets of each of the following exercises for 8-10 reps.

• Reverse-grip wrist curls with barbell
• Underhanded wrist curls with barbell

Click here for a printable version of Week Three - Forearms.

Week Four: 3 sets of each of the following exercises for 6-8 reps.

• Reverse-grip wrist curls with dumbbells
• Underhanded wrist curls with dumbbells

Click here for a printable version of Week Three - Forearms.

Serious Ab Routine:

Abs of steel! Abs of Steel!

Week One: 4 sets of each of the following exercises for 8-10 reps.

• Hanging Leg Raises with Dumbbell between feet
• Ab Machine

Click here for a printable version of Week One - Abs.

Week Two: 3 sets of each of the following exercises for 6-8 reps.

• Decline Bench Sit-ups with a Plate
• Ab Machine

Click here for a printable version of Week Two - Abs.

Week Three: 4 sets of each of the following exercises for 8-10 reps.

• Hanging Leg Raises with Dumbbell between feet
• Decline Bench Sit-ups with a Plate

Click here for a printable version of Week Three - Abs.

Week Four: 3 sets of each of the following exercises for 6-8 reps.

• Hanging Leg Raises with Dumbbell between feet
• Decline Bench Sit-ups with a Plate
• Ab Machine

Click here for a printable version of Week Four - Abs.

Good luck with this month-long plan and never give-up!

About The Author

David Gluhareff, CFT, lost over one hundred pounds from 1995-96 and became a Certified Fitness Trainer with the International Sports Sciences Association. David then built a fifty thousand dollar a year business, in a small town in Virginia, by the time he was twenty five years old. To contact David Gluhareff please go to www.trainwithdave.com.

trainwithdaveg@yahoo.com

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