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ALLRIGHTSRESERVED:Nopartofthisreportmaybetransmittedorreproducedinanyformwhatsoever,electronic,ormechanical,includingphotocopying,recording,orbyanyinformationalstorageorretrievalsystemwithoutexpresswritten,dated,andsignedpermissionfromtheauthor.DISCLAIMERAND/ORLEGALNOTICES:Theinformationpresentedhereinrepresentstheviewoftheauthorasofthedateofthepublication.Becauseofratewithwhichconditionschange,theauthorreservestherighttoalterandupdatehisopinionbasedonthenewconditions.Thereportisforinformationalpurposesonly.Whileeveryattempthasbeenmadetoverifytheinformationprovidedinthisreport,neithertheauthorornorhisaffiliates/partnersassumeanyresponsibilityforerrors,inaccuracies,oromissions.Thisbookisnotintendedforthetreatmentorpreventionofdisease,norasasubstituteformedicaltreatment.Programsanddietsoutlinedhereinshouldnotbeadoptedwithoutconsultationwithyourhealthprofessional.Useofthenutritionprogramhereinisatthesolechoiceandriskofthereader.Theauthorsareneitherresponsible,norliable,foranyharmorinjuryresultingfromthisnutritionprogramsuggested.

Formoretrainingprogramsandadvicegotohttps://C9T11.com/blogtoreadaboutthelateststrengthtrainingmethodsandwhat’sworkingtoday.Makesureyou“LIKE”usonFacebookbecausewepostallnewcontentthereaswasonontheblog.TeamANRFacebookPage>>IFyouhaven’tcheckoutthisotherreportyetalsograbthis.Itis20TestedSecretstoaFlatBellywithlesseffort.Learntheabexercisethatproduces250%moremuscleactivation. Checkitouthere>>

Inthese12weeksyouwillbefollowing3maintrainingmodalities.Theyarelacticacidtraining,densitytraininganddynamictraining.Thesemodalitiesaredesignedtoberotatedeachweektostillbeabletopackonnewleanmuscle,butalsoburnthemaximumamountoffatcaloriesandreducecortisollevelsthatarestuntingyourmusclegrowthandfatloss.DynamicTrainingisdesignedtobeacombinationofexplosiveexercisesandtraditionalcompoundexercisesworkedintovariouscomplexes.Theseareprimarilymulti-jointexercisestomaximizestrengthandpower.Yourrepswillbe4-10reps.Goalswiththismodalityisincreasingtheamountofweightyoumovesowhenyoureach10repsonyourlastsetyouwillincreaseyourweightby10-15%forthenextworkout.LacticAcidTrainingisawonderfulwaytomanipulatehormonesandelicitgreaterfatloss.Itisoneofthebestmethodsyoucanusetostimulatethatstoredfatandburnitoff.YourbodyalsoproducesgreateramountsofGrowthHormonethankstoLacticAcidTrainingtoregulatetheincreaseinacidityyourbodyisnowcreatingfromthetraining.Thisleadstothegreaterfatlossaswellasnewmuscleproduction.Onecaveattothisformoftrainingisthatwearegoingtochangeyourliftingtempoduringthismodality.Soinsteadofatraditionalliftingspeedof2secondstopushorpulland0secondspauseandthen2secondstoreturnorlowertheweightyouwillfollowthistempo.Liftormovetheweightfor4seconds,0secondspause/restandveryfastlowertheweightsoreally1secondtoreturntheweight.Thiswilltriggerthegreatestamountoflacticacidproductionandgrowthhormoneresponse.DensityTrainingisthecombinationofvolumeandduration.Youcanaccomplishthisingenerallyoneoftwoways.Youdoastaticamountofrepsandsetsandtrytocompletethatworkoutfasterthanwhatitwouldnormallytakeyoutocompleteit.Oryoukeepthetimeorlengthoftheworkoutthesameandtrytocompletemoresetsandrepsinthatgiventimeperiod.Eitherwayyouareincreasingdensitywithyourworkout.Thisformoftrainingincreasesyourstrengthenduranceandworkcapacitywhichmeansyourecruitmoremusclefibersthatincreaseyourrateofmusclehypertrophy.Duringthese12weeksyourworkoutschedulewilllooklikethis.MondayandThursdayyouwillcompleteChest,Back,Biceps.TuesdayandFridayyouwillcompleteLegs,ShouldersandTriceps.Wednesdaywillbearestday.SaturdayorSundaywillbeaHighIntensityIntervalTrainingCardioWorkout.Youpickwhichdayandthentheotherdayisarestday.Youwillhave2fullrestdaysduringeachweek.Abdominaltrainingwillbedonewiththespecialreportthatisincludedwiththisprogram.Youcancompletethatonanyoftheworkoutdaysyouwouldlike.Twotimesaweekisallyouneedwiththatprogram.

Eachmodalitywillhave2workouts.Soyouwillhave6workoutstotal.Everyworkoutwillbedifferent.Thepatternwilllooklikethis.Week1:DynamicTrainingWorkout1Week2:LacticAcidTrainingWorkout1Week3:DensityTrainingWorkout1Week4:DynamicTrainingWorkout2Week5:LacticAcidTrainingWorkout2Week6:DensityTrainingWorkout2Week7:DynamicTrainingWorkout1Week8:LacticAcidTrainingWorkout1Week9:DensityTrainingWorkout2Week10:DynamicTrainingWorkout1Week11:LacticAcidTrainingWorkout1Week12:DensityTrainingWorkout1Let’sgetstarted!

DynamicTrainingWorkout1

Chest,Back,Biceps:Performeachcircuitwithonly15secondsrestbetweenexercises.Thenrest2minutesbetweencircuits.Completeeachcircuit3times.Pickastartingweightwhereyoucanonlycomplete5-6repsperset.Increasetheweightby10-15%

whenyoureach10repsonyourlastset.

Exercise Sets Rep/TimeA1:DBInclineChestPress 3 10repsA2:DBBentoverRow 3 10reps

B1:Deadlifts 3 10repsB2:BarbellFlatBenchPress 3 10repsC1:StandingDBBicepCurl 3 10reps

D2:PreacherCurls 3 10reps

Legs,Shoulders,Triceps:Performeachcircuitwithonly15secondsrestbetweenexercises.Thenrest2minutesbetweencircuits.Completeeachcircuit3times.Picka

startingweightwhereyoucanonlycomplete5-6repsperset.Increasetheweightby10-15%whenyoureach10repsonyourlastset.

Exercise Sets RepsA1:JumpingLunges 3 10reps

A2:LyingHamstringCurls 3 10repsB1:Step-Upsontobench 3 10repseachlegB2:StiffLeggedDeadlift 3 10reps

C1:DBPushPress 3 10repsC2:BentoverRearDeltFlyes 3 10reps

D1:1-ArmDBShoulderPress

3 10repseacharm

D2:SupermanHolds 3 20-30secondsE1:TricepDips 3 10reps

F1:LyingTricepExtensions 3 10reps

DynamicTrainingWorkout2

Chest,Back,Biceps:Performeachcircuitwithonly15secondsrestbetweenexercises.Thenrest2minutesbetweencircuits.Completeeachcircuit3times.Pickastartingweightwhereyoucanonlycomplete5-6repsperset.Increasetheweightby10-15%whenyoureach10

repsonyourlastset.

Exercise Sets Reps/TimeA1:AlternatingFlatDBChest

Press3 10reps

A2:Pullups 3 10repsB1:PowerCleans 3 10reps

B2:PowerClapPushups 3 20reps(shootforthis)C1:InclineDBCurls 3 10repsD2:BarbellCurls 3 10reps

Notes:AlternatingDBchestpressdescription:PressbothDBsupwitharmsfullyextended.Loweronearmwhilekeepingtheotherarmfullyextended.Pauseatthebottomandthen

pressthatarmuptofullextension.Repeatwiththeoppositearm.

Legs,Shoulders,Triceps:Performeachcircuitwithonly15secondsrestbetweenexercises.Thenrest2minutesbetweencircuits.Completeeachcircuit3times.Pickastartingweightwhereyoucanonlycomplete5-6repsperset.Increasetheweightby10-15%whenyou

reach10repsonyourlastset.Exercise Sets Reps/Time

A1:AlternatingDBLunges 3 10repsA1:StiffLeggedDeadlifts 3 10reps

B1:FrontSquats 3 10repsB2:SingleLegLyingHamstringCurls

3 10repseachleg

C1:AlternatingDBShoulderPress

3 10repseacharm

C2:Y-Raise 3 10repsD1:1-ArmDBPushPress 3 10repseacharmE1:TricepPushdowns 3 10repsE2:CloseGripPushups 3 20reps

Notes:Y-Raisedescription:Lieflatonabenchorwitha10-15degreeincline.GrabaDBin

eachhandanditwillprobablybelike5or7.5poundseach.WithyourarmsstraightraisethemoutinaYmotionuntilparallelwithyourbody.Keepyourarmsstraighttheentiretimeand

lowerthembacktothegroundandrepeat.

LacticAcidTrainingWorkout1

Chest,Back,Biceps:Performeachcircuitwithonly10secondsrestbetweenexercises.Thenrest45secondsbetweencircuits.Completeeachcircuitthesetnumberoftimes.Thetempo

willvarybasedoneachexercise.

Exercise Set Reps TempoA1:InclineBarbell

ChestPress4 12reps 1seconddown,4secondsup

A2:CloseGripLatPulldowns

4 12reps 4secondsdown,1secondup

B1:SeatedDBCurls 4 12reps 4secondsup,1seconddownB2:Pushups 4 Asmany

repsaspossible

C1:WideGripPullups

2 Upto12reps

4secondsup,1seconddown

C2:PreacherCurls 2 12reps 4secondsup,1seconddown

Legs,Shoulders,Triceps:Performeachcircuitwithonly10secondsrestbetweenexercises.Thenrest45secondsbetweencircuits.Completeeachcircuitthesetnumberoftimes.The

tempowillvarybasedoneachexercise.

Exercise Sets Reps TempoA1:AlternatingForwardLunges

3 12repseachleg 1seconddown,4secondsup

A2:LyingLegCurls 3 12reps 4secondsup,1seconddown

B1:FrontSquats 2 12repos 1seconddown,4secondsup

B2:RomanianDeadliifts

2 12reps 1seconddown,4secondsup

C1:AlternatingDBShoulderPress

4 12repseacharm 4secondsup,1seconddown

C2:LyingonBenchReverseFlyes

4 12reps 4secondsup,1seconddown

D1:LyingTricepExtensions

2 12reps 4secondsup,1seconddown

D2:TricepDips 2 12reps 1seconddown,4secondsup

LacticAcidTrainingWorkout2

Chest,Back,Biceps:Performeachcircuitwithonly10secondsrestbetweenexercises.Thenrest45secondsbetweencircuits.Completeeachcircuitthesetnumberoftimes.Thetempo

willvarybasedoneachexercise.Exercise Sets Reps Tempo

A1:InclineDBChestPress

3 12reps 1seconddown,4secondsup

A2:Closegrippullups

3 12reps 4secondsups,1seconddown

B1:BarbellBench 2 12reps 1seconddown,4secondsup

B2:BarbellRows 2 12reps 4secondsup,1seconddown

C1:CableCurls 3 12reps 4secondsup,1seconddown

D1:1ArmPreacherCurls

2 12repseacharm 1seconddown,4secondsup

Legs,Shoulders,Triceps:Performeachcircuitwithonly10secondsrestbetweenexercises.Thenrest45secondsbetweencircuits.Completeeachcircuitthesetnumberoftimes.The

tempowillvarybasedoneachexercise.Exercise Sets Reps Tempo

A1:BarbellReverseLunge

3 12repseachleg 1seconddown,4secondsup

A2:StiffleggedDeadlifts

3 12reps 1seconddown,4secondsup

B1:BackSquats 2 12reps 1seconddown,4secondsup

B2:SingleLegLegCurls

2 12repseachleg 1seconddown,4secondsup

C1:DBArnoldPress 3 12reps 1seconddown,4secondsup

C2:BentoverReverseFlyes

3 12reps 1seconddown,4secondsup

D1:RopeTricepPushdowns

3 12reps 1secondup,4secondsdown

D2:OverheadRopeTricepExtensions

3 12reps 1seconddown,4secondsup

DensityTrainingWorkout1

Chest,Back,Biceps:Performasmanyrepsaspossibleduringtheprescribedworkduration.Thenrestforthesetrestperiod.Recordyourrepsduringthisworkout.Followthisforeachcircuitwhichyouwillcomplete2times.Onthe2ndroundthroughthecircuitsincreaseyourweightby10-20%.Recordyourrepsagainandtrytomeetorexceedtherepsyoucompleted

inthefirstround.Rest2minutesandmoveontothenextcircuit.Exercise Duration Rest

A1:FlatDBChestPress 40seconds 10secondsA2:LatPulldowns 35seconds 20seconds

A3:BarbellBicepCurls 45seconds 30secondsA4:Pushups 45seconds Rest90secondsandrepeat

B1:InclineDBChestPress 45seconds 20seconds

B2:BarbellRows 40seconds 30secondsB3:BarbellPreacherCurls 45seconds Rest90secondsandrepeat

Legs,ShouldersTriceps:Performasmanyrepsaspossibleduringtheprescribedwork

duration.Thenrestforthesetrestperiod.Recordyourrepsduringthisworkout.Followthisforeachcircuitwhichyouwillcomplete2times.Onthe2ndroundthroughthecircuitsincreaseyourweightby10-20%.Recordyourrepsagainandtrytomeetorexceedthereps

youcompletedinthefirstround.Rest2minutesandmoveontothenextcircuit.Exercise Duration Rest

A1:BarbellFrontSquats 45seconds 30secondsA2:LyingHamstringCurls 35seconds 25secondsA3:DBShoulderPress 40seconds 25seconds

A4:BentoverReverseFlyes 35seconds Rest90secondsandrepeat

B1:AlternatingDBLunges 40seconds 35secondsB2:StiffLeggedDeadlifts 45seconds 40seconds

B3:DBPushPress 35seconds 45secondsB4:ReverseCableFlyes 45seconds Rest90secondsandrepeat

DensityTrainingWorkout2

Chest,Back,Biceps:Performasmanyrepsaspossibleduringtheprescribedworkduration.Thenrestforthesetrestperiod.Recordyourrepsduringthisworkout.Followthisforeachcircuitwhichyouwillcomplete2times.Onthe2ndroundthroughthecircuitsincreaseyourweightby10-20%.Recordyourrepsagainandtrytomeetorexceedtherepsyoucompleted

inthefirstround.Rest2minutesandmoveontothenextcircuit.Exercise Duration Rest

A1:BarbellBench 45seconds 25secondsrestA2:DB1-ArmRow 35secondseacharm 35secondsrestA3:InclineDBCurls 40seconds 40secondsrestA4:DeclinePushups 45seconds Rest90secondsandrepeat

B1:InclineBarbellBench 35seconds 35secondsrest

B2:CloseGripSeatedCableRow

45seconds 45secondsrest

B3:CableCurls 40seconds 30secondsrestB4:CloseGripPulldowns 45seconds Rest90secondsandrepeat

Legs,ShouldersTriceps:Performasmanyrepsaspossibleduringtheprescribedwork

duration.Thenrestforthesetrestperiod.Recordyourrepsduringthisworkout.Followthisforeachcircuitwhichyouwillcomplete2times.Onthe2ndroundthroughthecircuitsincreaseyourweightby10-20%.Recordyourrepsagainandtrytomeetorexceedthereps

youcompletedinthefirstround.Rest2minutesandmoveontothenextcircuit.Exercise Duration Rest

A1:AlternatingReverseDBLunge

45seconds 45seconds

A2:SingleLegHamstringCurls

35secondseachleg 30seconds

A3:AlternatingDBShoulderPress

45seconds 35seconds

A4:ReverseCableFlyes 40seconds Rest90secondsandrepeat

B1:BarbellSquats 45seconds 40secondsrestB2:RomanianDeadlifts 35seconds 25secondsrest

B3:LateralRaises 30seconds 30secondsrestB4:LyingonBenchY-flyes 45seconds Rest90secondsandrepeat

Bonus:TeamANR12WeekPull-upPlanFor your back and every other body part, I recommend that you write down exactly which exercises and how many reps of each one you’re going to do before you set foot in the gym. Careful planning is what separates people who go to the gym three times a week for years and never look any different from those who devote the same amount of time and make continual progress. For you Team ANRs out there, I’ve put together a sample 12-week pull-up workout for you, to be used in place of your usual sophisticated back exercises, e.g., pull-downs, high rows, leverage machines, yadda, yadda, yadda. Perform two pull-up exercises a week over a four-week period, switch to another two pull-up exercises and then switch once again. During each sequence, rest for one minute between the first four sets, then complete the final two sets with no rest in between. *NOTE: You need to get the feel of your own intensity levels. Generally speaking, think of level 5 as your warm-up and level 10 as the point when you’re performing all out and can’t give another ounce of energy (but can still maintain proper form). To increase intensity levels from set to set, I recommend using additional resistance by either holding a dumbbell between your ankles or wearing a chin/dip belt with weights attached to it.

Weeks1through4Exercise Duration IntensityLevelClassicPullup 12 5ClassicPullup 10 6ClassicPullup 8 7ClassicPullup 6 8ClassicPullup 12 10

SternumPullups 12 10

Weeks5through8Exercise Duration IntensityLevelSternumPullup 12 5SternumPullup 10 6SternumPullup 8 7SternumPullup 6 8SternumPullup 12 10WideGripPullups 12 10

Weeks9through12Exercise Duration IntensityLevel

WideGripPullup 12 5WideGripPullup 10 6WideGripPullup 8 7WideGripPullup 6 8WideGripPullup 12 9

NarrowPronatedPullups 12 10