Lean muscle work out program:

VISIT ME: www.motiv8fitness.com Make Me Your Coach – FREE teambeachbody.com or Switch Coaches: motiv8fitness.com _________________________________________ Here are my P90X and Insanity results! Since starting, I’ve gained 17lbs of lean muscle and lowered my body fat 7%. _________________________________________ Website: www.motiv8fitness.com Email bbcoachchris@gmail.com

Grab 2 Free Muscle Reports at www.21DayQuickMassBuilding.com or Try the Program Risk Free http Check out my progress pictures at: www.MyInsaneMuscleGain.com Here’s my training and diet log for Tuesday, January 18th 2011… 1. Pull-ups — 8, 7, 6, 5 reps 2. Barbell Rows (Underhand Grip) — 95 x 15, 115 x 12, 135 x 10 3. Deadlifts — 135 x 12, 160 x 10, 185 x 8 4. Overhead Dumbbell Triceps extensions — 40 x 20 reps 5. One Arm Overhead Dumbbell Triceps Extensions — 20 x 12-20 Reps 6. Skull Crushers — 45 pounds for 4 sets of 12 Here’s my diet for the day… 9 am — 8 ounces of skim milk, 1 scoop of Optimum Nutrition’s Natural Whey Protein, 5 grams each of BCAA’s and Glutamine and 7 strawberries. 12:30 pm — Large salad with 1 tbsp. of olive oil and 2 tbsp. of red wine vinegar, 4 ounces of chicken breast. 1 orange, 1 multivitamin, 1 gram of vitamin c, 1 glucosamine and chondroitin capsule, and 1 omega 1250 fish oil pill. 3:30 pm — 8 ounces of skim milk, 1 scoop of Optimum Nutrition’s Natural Whey Protein and 1 banana. 6:00 pm — 6 ounces of eye of round steak, 1 baked red potato, and 1 cup of broccoli. 1 multivitamin, 1 gram of vitamin c, 1 glucosamine and chondroitin capsule, and 1 omega 1250 fish oil pill. 9:00 pm – 1 scoop of Optimum Nutrition’s Natural Whey Protein, 5 grams each of BCAA’s and Glutamine mixed with water. 11:00 pm — 2 whole eggs, 2 egg whites scrambled with bell peppers and onions. 1 piece of whole wheat toast with butter and 1 peach.

www.hybridmuscleplan.com Here’s a sample LEAN HYBRID MUSCLE training session utilizing a bunch of different modalities of training specifically for building up strength, power, and conditioning in the upper body. Use this to help get leaner, stronger, and more jacked up! For a complete guide on how to build DENSE LEAN MUSCLE go to www.HybridMusclePlan.com

Visit hardtimeshardbodies.com and Claim Your FREE pdf reports, kettlebell training and bodybuilding tips from the world’s top fitness experts. In this video you’ll see more kettlebell exercises from Boot Camp FX and Hard Times, Hard Bodies founder Curtis Ludlow. Here is the workout protocol. Exercise #1 – King Kong Kettlebell Exercise #2 – Kettlebell Clean Exercise #3 – Pull Up Superset Exercise #4 – Kettlebell Lunge Hops Exercise #5 – Kettlebell Forward Lunge -No Rest Between Exercises -4 Repetitions Per Exercise -As Many Circuits As Possible in 40 Minutes Your comments are welcome below. Good luck and thank you for watching! Visit http and Claim Your FREE muscle building PDF reports to build muscle FAST.

Click CurtisLudlow.com to find out more about this kettlebell workout brought to you by Curtis Ludlow’s Boot Camp FX. 3 Kettlebell Workout Exercises: In this video you will see three different kettlebell exercises. The first exercise is weighted pull up using kettlebells for extra resistance. The second exercise is kettlebell press and single leg squat combo. The third exercise is an alternating kettlebell press. Kettlebell Workout Description: Perform 10 pull ups followed by 10 kettlebell presses. Run 400 meters. Rest 10-60 seconds. Perform 8 pull ups followed by 8 presses. Run 400 meters. Rest 10-60 seconds. Perform 6 pull ups followed by 6 presses. Run 400 meters. Rest 10-60 seconds. Perform 4 pull ups followed by 4 presses. Run 400 meters. Rest 10-60 seconds. Perform 2 pull ups followed by 2 presses. Repeat this cycle twice. Record your start time and finish time. Attempt to complete this workout faster overtime while maintaining good form. ______ There are two kettlebell presses options shown here. Choose the more challenging of the two options that you are able to complete. Pressing kettlebells while balancing on one leg is the tougher exercise. Do 5 on each leg, then 4, then 3 etc… If you choose alternating kb presses do 20 total (10 on each arm). If you have questions or comments about this workout please feel free to leave a comment here or at CurtisLudlow.com In this video you’ll also hear from Dr. Brian Wansink. He has some GREAT health tips. And at the end …

Want more back info? click>Build Back Muscles

Hardly any people see your back muscles unless you have your shirt off, which may make building them a less than sexy prospect, but very soon you’ll be glad you did.

You will find out in this episode how to build outstanding back muscles with some uncomplicated but very effective work outs.

Pull Downs

The behind the neck pull down really develops your lat muscles. Simply sit on a bench facing the machine. Hold the lat bar with both hands spread wide apart. Then drag the bar at the back of your neck until it comes to shoulder level. Make it more effective by constricting the area around your lat muscles and sensing the strain. Without releasing your hold off the lat bar raise it up back to the start position, take a deep breath and simultaneously repeat the process.

The Plank

The plank strengethens your entire core area, including your back muscles. To get started with this exercise , take up the position of a regular push-up with your palm and elbow touching the ground, and elbow in line with your chin. Place your upper body weight to the elbows and the lower body weight to the balls on your feet. Hold on to this pose as long as you can. With practice your body gets used to this work out and you will be able to hold on to that position for a longer time.

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Dumbbell Rows

Among the oldest and easiest of back muscle toning up work outs is the dumbbell row. To do it, place one knee on a bench (the knee opposite the arm you’re going to use to lift the hand weight) and have one arm fully stretched towards the ground. You should be more or less in a kneeling position. Now take hold of the dumbbell and try to use your lat and elbow muscles to raise the weight slowly to your side. Continue the process as required.

Bent Over Barbell Rows

The bent over barbell rows method is an amazing way to develop your back muscles. To perform this exercise, leave the barbell on the ground in front of you. Keep your knees slightly bent and your back slightly arched. Ensuring that your arms stay spread outward from your legs, get a firm grip of the barbell. Now pull the barbell back and up into your stomach, using your back to do most of the pick up.  Repeat the process.

When doing this exercise, it’s extremely important that you don’t try to lift too much weight. You could end up with a bad back. Take extra care while exercising this alternative of toning up your back muscles.

Pull-Ups And Chin-Ups

Pull-ups and chin-ups are a great way to develop back muscles, and they’re also considered the best way to gauge how strong you are in relation to your body weight. Having been usually taught in the high school, this exercise might be quite familiar to you.

By means of an overhead bar, you simply pull yourself up until your chin comes close to bar level. This exercise uses your own bodyweight to develop muscle, and it doesn’t need any fancy equipment to act upon.

By putting into practice these exercises, you can develop back muscles that will improve your overall looks, strength and increase your chances of back problems in the future. A well built and healthy back is the valued treasure of  a smart weightlifter!

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