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www.VinceDelMonteFitness.com Page

UPSIDE DOWN TRAINING

BY VINCE DELMONTE, AUTHOR OF NO-NONSENSE MUSCLE BUILDING

FOUND ATwww.VinceDelMonteFitness.com

About The AuthorVince DelMonte

Unless you just arrived from the planet Mars, you have heard of

Vince DelMonte at some point.

Growing up as an awkward, skinny, endurance athlete, he

earned the nick-name Skinny Vinny and believed he had no

muscle friendly genes whatsoever. After a tragic event in his

life, Vince went on to gaining 41 lbs of rock-hard muscle in less

then six months, which lead to his transformation being fea-

tured all over the Internet as well as the International tness

magazine, Maximum Fitness.

Currently Vince runs a personal training department of 15 full

time trainers and is the most sought out trainer in his area. He entered the world of

tness modeling a few years ago and in his 3rd show ever, became a national tness

model champion. Vince currently writes for many of the biggest online bodybuilding

and tness magazines today.

His personal success story and thousands of client success stories inspired the creationof No Nonsense Muscle Building, the Internets most popular online muscle building pro-

gram of its time found at www.VinceDelMonteFitness.com It is the only program that

you can nd that is endorsed by over 7 of the Internets most reputable tness experts.

Each day, Vince receives dozens of unsolicited success stories and

spectacular before and after pictures from real-life users of the pro-

gram, many that you can read and view for yourself on his website.

Vince has been around long enough to prove his program is not

another trend. He has the best online muscle building course, the

personal transformation story, the expert endorsements and thepersonal success stories to back up his claims.

HE SEES NO REASON WHO YOU CAN NOT BUILD THE

BODY OF YOUR DREAMS UNLESS YOU ARE NOT TRULY

COMMITTED TO YOUR GOALS AND NOT WILLING TO

PUT IN THE EFFORT...
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INTRODUCTION

This is the phase of the program that will be CUSTOMIZED completely to you. I believethis phase makes the program far more powerful because it brings you the trainee

into the training process. Many programs neglect the importance of individual differ-

ences such as posture, muscle imbalances and individual muscle weaknesses.

THE MAIN GOAL OF THIS PHASE IS TO DEDICATE AT

LEAST FOUR WEEKS TO MINIMIZING YOUR PERSONAL

MUSCLE WEAKNESSES, AND ENSURING THAT BOTH

SIDES OF YOUR LIMBS ARE PERFORMING EQUALLY.

This is also an excellent opportunity to troubleshoot any potential injuries. Some referto this phase as the Corrective Training Phase, Preparatory Training Phase or Control/

Stability Phase I will refer to it as Upside Down Training because it is my bet that for

the majority this will feel upside down!

Upside Down Training is the rst step before I unleash the keys to the car.

You wouldnt take out a beat up car on a long road trip or under

hazardous conditions would you?

You would make sure the car is in alignment, the tires are balanced, there were no

malfunctioning parts, the tank was full of gas and any old parts were replaced with new

parts etc. Therefore consider this rst phase of your training like an automobile tune-up.When we start lifting some really heavy weights in a few short weeks, all of your weak-

nesses will become exposed. Either you address them now or you will pay for them

later. Skipping this stage is like building a 10-story building and than realizing there is a

problem with the foundation.
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GOALSFOR UPSIDE DOWN TRAINING

PRIORITY #1 FOR UDTIMPROvE POSTURE BY STRETCHING

SHORTENED MUSCLES

Improving posture requires lengthening shortened muscles and strengthening weak-

ee musles. Lets begi with legtheig shortee musles with a exibility trai-

ig program whih you will eiate the ext seve ays to oig aily.

Lower Body Stretching:

1. Low Back (Lying)

2. Letter T Stretch

3. Kneeling Hip Flexor Stretch

4. Side Lying Quad Stretch

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5. Supine Hamstring Stretch

6. Gluts/Piriformis Stretch

7. Double Leg Straddle Stretch

8. Tensor Fascia Latae Stretch

9. Forward Lunge Calve Stretch

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Upper Body Stretching:

1. Trapezius Stretch

2. Chest Stretch (doorway or wall)

3. Anterior Shoulder Stretch

4. Back Stretch (wall)

5. Quadratus Lumborum/Lat Stretch

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6. Seated Lateral Stretch

7. Forearms (kneeling)

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HOW TO CUSTOMIZE YOUR STRETCHING PROGRAM

BASED ON YOUR POSTURE:

Below are some of the most ommo exibility issues whih a affet the major

joits. Remember, your oetive tissue (musle, teo, ligamet) all attah o

to your boes a your boes form joits. If ertai musles beome too tight theertai joits will be pulle out of aligmet.

Here are some of the most common ones to customize the stretching program

around:

ANTERIOR PELvIC TILT:If your pelvis is tilte forwar the expet to o more strethig o your quas a

hip exors.

POSTERIOR PELvIC TILT:If your pelvis is tilte posteriorly the expet to o more strethig o your ham -

strings.

SLIGHT OUTWARD FOOT PLACEMENT:This is a sig of tightess i the Tesor Fasia latae (TFL) a iliotibial ba (ITB) o

the lateral part of the thigh.

SEvERE OUTWARD FOOT PLACEMENT:Same as above but probably also tight autors (ier thigh musles). Get reay to

strethout your TFL, ITB, autors a hip exors.

LIMITED RANGE OR POOR OvERHEAD SQUAT TECHNIQUE:If you a ot squat ow below parallel, feet a little wier tha shouler with, to

the oor holig a broomstik over your hea with a at bak the you require some

exibility work arou your shouler, hip a akle joits. Most a ot o this while

keepig their bak at, hea up a arms i lie with their spie. This alls for some

serious strethig arou the hip exors, quas, alves, hest a shoulers.

If you have a condition that you feel is not addressed then seek out a qualied

therapist to eliminate any potential injury. Not all perceived exibility and muscu-

lar issues are actually a result of poor range of motion or lack of strength. Of-tentimes a muscle will not re or do its job because of a nerve problem (nerve

entrapment will make the respective muscle unresponsive), or structural problem.

This oul mea the joit is ot holig or ot i aligmet (pelvis out of alignment,

one leg longer than the other, unknown shoulder separation etc.). If you are i oubt

of a laggig boy part or aggig ijury, feel free to otat me to troubleshoot the

problem and I will make the best recommendation as to which steps to take.

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I highly recommend seeing a competent injury treatment professional such as

a chiropractor, ART therapist, and/or massage therapist that can clean up any

abnormalities that would be outside of your own scope of correcting.

Seek out a assessmet from a ompetet therapist a have them treat the ause,ot the symptom. You are wastig your time a moey if the therapist fails to e-

termine the cause of the current condition. Not correcting the root cause will lead to

further occurrences of this condition in the future.

BONUS TIPS:

*To receive the full benets of stretching you should eventually incorporate this into

each of your workouts.

**It does not matter whether you stretch before or after your workouts. Personally I nd

stretching to be a relaxing activity so it kills my edge before I have to train hard so Iprefer to stretch after a workout. The bottom line is that you nd time to stretch and you

make this next seven days a high priority to get into a grove.

****Hold each stretch for a minimum of 60 seconds per side this is called good old-

fashioned static stretching. Build up to 2-3 minutes per side on areas of attention. Yes,

that will be almost one hour of stretching a day if you perform upper and lower body

each day.

*****Spend more time on the areas that are tighter and dont hold yourself to the above

recommendations. If you feel you would benet from stretching your hips exors for up

to 10 minutes then go for it.

Stretching is one of the only things where more is better. Oh yeah, ot streth

with a stopwath either. Streth for RESULTS. Just like your weights a ario you

shoul be ireasig your rage of motio eah week. Go somewhere quiet a get

ito a relaxe oe. Your boy will thak you early!

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PRIORITY #2 FOR UDTIMPROvE POSTURE BY STRENGTHENING

WEAKER OR IMBALANCED MUSCLES

Minimize Muscle Imbalances: During UDT you will do EVERYTHING unilaterally withfree weights and cables, and avoid ALL bilateral movements. A bilateral movement is

where you are using both limbs together a lat pulldown or bench press would be a

bilateral movement and is out of the question during UDT.

When you have a strength imbalance there is a tendency to shift the load to the strong

side, thus increasing the imbalance. The insidious part to this is that its not detectable

visually until the imbalance has reached ridiculous proportions. Instead, plan to use uni-

lateral movements. A unilateral movement is where you only use one limb at a time.

Apply Ian Kings Weak Side Rule: I think I learned this from the Australian strength

coach and even though it appears obvious I have never heard these rules shared in

conventional bodybuilding magazines. Another advantage of avoiding bilateral move-

ments in UDT is that any hidden muscle weakness will be exposed and can be treated.

IANS WEAK SIDE RULES

Strength train the weak or injured side rst and stretch the tighter side rst;

then MAYBE do the strong or more exible side; do no more reps or load (strength) or

time (stretching) on the strong/long side than the weak/tighter side could do;

never perform more reps or more stretch on the strong/long side. So, if you are doing

leg extensions and can only do 5 reps on the weaker side, you should do no more than

5 reps on the stronger side (even if it feels like you can do 15 or more).

Train Through A FULL Range Of Motion: Some sources say that you only need to train

through a limited range of motion. A limited range of motion equals a limited range of

the muscle being used, and if your goal is to stimulate as much muscle ber as possible

then you must train through a full range of motion. Be prepared to discover some newmuscle with this one tip.

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UPPER BODY STRENGTHENING:

1. Staig Row With Bas

2. Basi Lat Pullow With Bas

3. Lateral Raise With Tubig

4. Reverse Fly With Tubig

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LOWER BODY STRENGTHENING:

1. Hip Abutio With Ba

. Single Leg Kickbacks

3. Sigle Leg Hip Extesio

. Alternating Superman

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HOW TO CUSTOMIZE YOUR STRENGTHENING

PROGRAM BASED ON YOUR POSTURE:

Below are some of the most common postural issues associated with weakened mus-

les. Remember, your oetive tissue (musle, teo, ligamet) all attah o to

your boes a your boes form joits.

If ertai musles are too weak the ertai joits will ot be able to ght agaist

gravity a stay upright.

HERE ARE SOME OF THE MOST cOMMOn OnES

TO cUSTOMIzE THE STRETcHInG PROGRAM AROUnd:

ANTERIOR PELvIC TILT:If your pelvis is tilte forwar expet to o more stregtheig your abomials.

POSTERIOR PELvIC TILT:If your pelvis is tilte posteriorly the expet to stregthe your weak spial eretors

(low bak musles).

SLIGHT OUTWARD FOOT PLACEMENT:This is a sig of weak glutes a tightess i the Tesor Fasia latae (TFL) a iliotibi-

al band (ITB) on the lateral part of the thigh.

SEvERE OUTWARD FOOT PLACEMENT:Same as above but probably also weak abutors (outer thigh musles). Get reay to

stregthe those hip extesors (butt musles), a abutors.

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www.VinceDelMonteFitness.com Page 0

PRIORITY #3 FOR DAYS 14-21IMPROvE POSTURE BY INCREASING

CORE STABILITY AND STRENGTH

In addition to stretching and strengthening, you will be now adding some abdomi-nal work to stability your pelvis one of the most important joints on your body.

If your pelvis is out of alignment your upper body (spine) and lower legs will be

pulled out of alignment.

HOW DO YOU KNOW IF YOU HAvE WEAK

CORE MUSCLES?

This a be isovere by lyig o your bak i a sit-up positio. Keep your kees

bet 90 egrees a your feet at o the oor. now try to sit all the way up with

your arms at your sie. You shoul be able to sit all the way up without aeleratio

a without your feet leavig the grou. If ot tha your abs are VERY weak.

THE ATTACHED ABDOMINAL PROGRAM, AT THIS STAGE, IS

INjURY PREvENTION FOCUSED. THE PRIMARY PURPOSE

OF THIS INITIAL ABDOMINAL TRAINING IS TO PRIORITIZE

THE HEALTH OF THE LOWER BACK, HIPS AND LOWER Ex-

TREMITIES. THESE ExERCISES ARE NOT DESIGNED TOMAKE YOUR ABDOMINALS POP OUT THAT WILL COME

DURING THE 29- WEEK PROGRAMS!

(see abdominal program on next page)

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Abdominal Program

Order Exercise Sets Reps Tempo Rest Notes

A Air Bike

cruhes

- 0- 0 - -

B Jaa Sit Up

(wrists to kees)

- 0- 0 - -

c Full Sit Ups - 0- 0 - -

d Lyig Sie

cruh

- 0- 0 - -

E Supie double

Leg Raise

- 0- 0 - -

F Alternating Toe

Touch

- 0- 0 - -

G Hip Thrusts - 0- 0 - minutes

and repeat

-

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***BONUS TIPS

This is a continuous circuit which means you will move from exercise to exercise with

zero rest.

Notice the tempo is quicker. Keep your body moving.

Start with 1 set of 10 and build up to 2 sets of 15 with about a 1-2 minutes between

sets.

Dont be surprised if you feel like someone is ripping your stomach apart! This is a

beautiful circuit of exercises and it kills. Your abs will be on re!

Unless they are really sore, do this program every workout. Its based on higher vol-

ume and no load so your abs will recover quickly.

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PRIORITY #4 FOR UDTIMPROvE POSTURE BY INCREASING

SHOULDER STABILITY

Persoal eveolpmet oahes say that it typially takes 21 ays to reate a ew

habit. If you have bee faithful so far the you shoul be experieig the fruits of

your labor a you are almost omplete your automobile tue-up.

I aitio to strethig, stregtheig a ore work, you will a some shouler

stability work. Weak stabiliers o your shouler a ause iteral rotatio of your

shouler joit a roue shoulers a ombo that oes ot look pretty i a ew suit

or hot ress!

HOW DO YOU KNOW IF YOUR

SHOULDERS NEED STABILITY?

The majority of people will be able to answer this fairly easily if they have

had previous shoulder injuries or if you fail to meet the test below:

INTERNALLY ROTATED SHOULDERS:

Sta besie a mirror a look at your boy with a sie view. If you a see the topof your upper bak i the mirror tha you have iterally rotate shoulers.

now fae the mirror a take a look at the positio that your thumbs are faig. If

your thumbs are faig straight ahea the youre gole. If your thumbs are poite

iwar iagoally, slightly faig your thighs tha you have mil iteral rotatio of

the shouler joit. If you look ow a see your palm or thumb faig the wall be-

hi you the you have severe iteral shouler rotatio.

Most likely you have oe too muh hest work (a be from rivig the ar, sittig

at a esk, arryig laury et) a ot eough pullig or exteral rotator work. Getreay for stregtheig the exteral rotators of your shouler a lots of stregthe-

ig the sapula (shouler blaes) to orret this problem.

(see shoulder program following page)

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Shouler Stability Program

Order Exercise Sets Reps Tempo Rest Notes

A Retratios - 0- - -

B Reverse Fly with

Tubig (umb-

ells optioal)

- 0- - -

c Exteral Rota-

tion with tub-

ig (umbells

optioal)

- 0- - -

d diagoal Ex-

teral Rotatio

with tubing

(umbells op-

tioal)

- 0- - -

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E Proe dumbell

Reverse Flys

- 0- - minutes

and repeat

-

***BONUS TIPS

This is a continuous circuit which means you will move from exercise to exercise with

zero rest.

Notice the tempo is slower because it is also injury prevention centered. Focus on

SLOW and CONTROLLED.

Start with 1 set of 10 and build up to 2 sets of 15 with about a 1-2 minutes between

sets.

Your goal is not to work it but to simply switch on the rotator cuff and external rota-

tors so they are prepared to stabilize the shoulder area.

I suggest performing this mini routine prior to every one of your upper body workouts.

They heavier you plan to lift the more benecial this will be. In exchange for an extra 5

minutes of your workout, this mini routine will extend the lifespan of your shoulder joint

so you can train hard and pain free!

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PRIORITY #5 FOR UDTIMPROvE FUNCTIONAL STRENGTH AND CONDITIONING

WITH BODY WEIGHT ExERCISES

Introduce Body Weight Training: Alwyn Cosgrove preaches that, you have no freaking

business using a load if you cant stabilize, control and move efciently using only your

body weight. I cant agree more. I assume the majority of you reading this book are

skinny guys so you have no excuse that your body weight is too much.

No matter what your frame, body type, age or sex body weight exercises should be

the foundation of any training program. You cant lift your own body weight? Tough!

This phase has your name written all over it!

Get ready to introduce lots of very functional based movements which include push-ups,

chin-ups, pull-ups, handstand push-ups, dips, wall sits, one leg squats, one leg dead-lifts, one leg back extensions, sit-ups, and a few others that might be new for you. You

will notice that this workout can be done literally anywhere at your gym, in your base-

ment or at the mall :)

Boy Weight coitioig Program

Order Exercise Sets Time Tempo Rest Notes

A Standard Pushup 0

seconds

costat

Speed

0

seconds

-

B Moutaiclimbers

0seconds

costatSpeed

0seconds

-

c Burpees 0

seconds

costat

Speed

0

seconds

-

d High Kee drill

(ruig o the

spot)

0

seconds

costat

Speed

0

seconds

-

E Boyweight

Squats

0

seconds

costat

Speed

0

seconds

-

F close Grip

chi Ups

0

seconds

costat

Speed

0

seconds

G Beh dip 0seconds

costat

Speed

0

seconds

H Moie Pul-

lup

0

seconds

costat

Speed

0

seconds

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I Alternating

Split Squat

Jump

0

seconds

costat

Speed

0

seconds

J Single Leg Hip

Extesio

0

seconds

costat

Speed

0

seconds

K Boyweight

Reverse Luge

0

seconds

costat

Speed

0

seconds

L Single Leg

Plak Raise

0

seconds

costat

Speed

0

seconds

M Oblique Adduc-

tor Raise

0

seconds

costat

Speed

0

seconds

***BONUS TIPS

This is a continuous circuit which means you will move from exercise to exercise.

You will require a stop watch that has a timer which beeps every 20 seconds and than

breaks for 20 seconds.

Your goal is to perform as many reps as possible within 20 seconds and then move to

the next exercise. You get 20 seconds rest between exercises.

Focus on using a faster tempo for this 20 seconds so you can get more and more reps

within the 20 second time frame.

Feel free to improvise with this circuit if your tness is really low. For example, you

could group all of the upper body exercises together and all the lower body exercises

together and perform them on separate days.

The secret to this circuit is INTENSITY. The order of exercises is not so important.

The goal should be to perform AS MANY REPS AS POSSIBLE within each time frame.

Your heart will be pumping and you will be sweating harder than when you do cardio

trust me!

Dont be surprised if you feel light headed or really winded! As I said, this is also a

conditioning program! Build up to 3 sets with with only 1 minute between sets. If 20

second intervals are not enough then build up to 30 seconds per exercise.

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PRIORITY #6 FOR UDTDECREASE LAGGING BODY PARTS WITH ADvANCED IN-

TENSITY TECHNIQUES

Introduce 1 and 1/2s: An example would be on a leg extension; you would extendyour leg fully, pause, lower the leg half way, pause, extend your leg again, pause and

return the weight to the bottom. This is one rep. This means that you will not be doing

boring singles all the time. This is an excellent method for isolating the weakest range

of a movement. Did I mention that these suckers burn like crazy?

Introduce 21s: Yes, I know these are nothing new but have you done 21s for morethan just biceps? Get ready to use 21s on almost every muscle in your body. There

are many ways to perform this movement but my favorite, which you will be using, is to

do 7 half reps in the weakest half, followed immediately by 7 full reps, followed immedi -

ately by 7 half reps in the strongest half. Pause every time before you change direction

to experience the full effect.

Introduce Slow Speed Methods: This does not involve a lot of weight but is excel-lent to ensure the working muscles are switched on. This will force your muscles to

learn how to control the desired joint and ensure solid joint stability. My favorites are

the lifting speeds 814, 613 and 515. For 814, this means you would take 8 seconds to

lower the weight, pause for one second and then take 4 seconds to lift the weight. Of

course you will be doing fewer reps.

Introduce Small Muscle Groups Prior To Large Muscle Groups: Sure, thisgoes against what every personal training certication teaches and against Joe Weiders

top training secrets but we are playing by a different set of rules.

Ask yourself, how will your smaller and lagging body parts every catch up if you always

train them at the end of the workout when your body is depleted of energy? How will

your lagging parts no longer be the limiting factor in your strength gains if they are never

given any priority? The obvious answer is that they will never keep up to the growth

rate of your larger muscle groups which will lead to a plateau in your larger muscle

groups as well. Now we have a serious problem!

MINIMIZE MUSCLE WEAKNESSES This is a fun exercise. Grab a piece of paperand write down all your muscle groups and number them from weakest (or underdevel-

oped) to strongest.

Im just guessing but you might note calves, abs, forearms, arms etc. These are the

most popular muscle weaknesses because they are given lower volume and less prior-

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ity than the major muscle groups like chest, back, shoulders and legs.

Whatever the case there is a very simple principle we will follow for upside down train-

ing. The exercises you do rst in the workout and rst in the training week are the ex-

ercises that get the best effort, and therefore the best results. It is human nature to put

ones favorite exercises rst in the week and rst in the workout year in and year out and then wonder why muscle imbalances occur.

Every time you do Upside Down Training, you will do your weak muscles rst in the

workout and rst in the week. As said above, you will break some of the popular body-

building laws such as NEVER train a small muscle before a large muscle. Imagine

how strong you will bench press after we specialize on your shoulder stabilizers and

triceps for a few weeks. Imagine how strong your lat pulldown will be after we strength-

en those stubborn forearms that are always giving out rst. Imagine how strong your

squat will be after we spend a few weeks strengthening your core and neglected glute

muscles. Hopefully you are getting excited by seeing the bigger picture!

You will notice smaller muscles such as your forearms, traps, biceps, triceps and calves

getting more priority in volume and sequence during Upside Down Training.

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www.VinceDelMonteFitness.com Page 0

PRIORITY #7 FOR UDTDECREASE WEAK ANGLES OF A MUSCLE BY ADjUSTING

TRAINING TECHNIQUE

**I would like to note that a nice handful of skinny guys also tend to have long limbs (notadvantageous for lifting heavy weights) and would benet from altering their technique

on many exercises. Unfortunately, teaching how to alter these lifts is beyond the scope

of the rst edition of this book. Stay tuned, as I am in the process of devoting an entire

chapter to analyzing lifting technique. For now, simply change the following.

MAKE THESE ADJUSTMENTS:

SQUATS - aim to get your butt to literally touch the oor. Open your stance wider andpoint your toes outward. Only travel as low as you can while maintaining a at back.

Consider front squats if your exibility is pitiful.

BENCH PRESS turn your elbows in (no aring) to maintain emphasis on your shoul -ders and triceps. If you have really long arms then leave 1-2 inches between your chest

and the bar when lowering.

SHOULDER PRESS have the dumbbells come below your shoulders on the waydown. If you have really long arms, only extend them of the way and do not waste

energy pressing them all the way back over your head.

TRICEPS lock out your elbow joint.

BICEPS fully extend your arm around your elbow joint. Always keep your palms fac-ing upwards.

LAT PULLDOWN fully allow your traps to elevate on the way up and make sure thebar touches your clavicle on the way down.

SEATED ROW allow your shoulder blades to roll forward. Pull with your back andnot with your arms.

HAM CURLS your heels should touch your butt and fully extend. Keep your toespointed. Suck your abs in like a vacuum to minimize any hip movement.

CALVE RAISES let your heels touch the oor. When you believe you are the high-est you can stand, stand up higher.

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ALWAYS DO ONE WARM-UP SET

WITH A SUPER LIGHT WEIGHTTO TRACE THE LINE OF

MOvEMENT.

Be prepared to use lighter weights with this form and be prepared to

isover some ew musle tissue if you have beig usig limite rage

movemets. It is your goal to stimulate as muh musle as possible a

this will oly be ahieve by usig a full rage of motio.

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THE COMPLETE UPSIDE DOWN

TRAINING PROGRAM:

Sign up for a free account on the left hand side. You will assign yourself a username

and password (different than the one that got you access to the customer log in page)

and you will be able to refer to the entire program.

The site includes exercise descriptions, 3D animated pictures and program notes.

There is a section for you to track your workouts online and you are able to print off the

workouts as well.

You can nd this entire program at www.tnessgenerator.com/getbuffed

Sign up for a free account on the left hand side. You will assign yourself a username

and password (different than the one that got you access to the customer log in page)

and you will be able to refer to the entire program.

The site includes exercise descriptions, 3D animated pictures and program notes.

There is a section for you to track your workouts online and you are able to print off the

workouts as well.

Send me an email if you want your program to start on a specic day and I can do that

manually for you.

(see program on following pages)

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A Lower Boy Weight Traiig A Abomials

Order Exercise Sets Rest Tempo Rest Notes

A1:A2:

A

calf Tri Set:

1. Mahie Seat-

e calf Raise2.Staig Ma-

hie calf Raise

3. Supie calf

Raise

-

-

0

-

B1:B2 Hip/Quad Super

Set:

. Single Leg

curl (staig

or lyig). Single Leg

Leg Extesio

-

-

-

0

and

/s

c1:c2 Hip/Quad Super

Set:

. Single Leg

Hip Extesio

2. Oe Leg Box

Step Up

0

0

-

0

0 sec

hold at

the top of

every 10th

rep

d1:d2 Inner/Outer

Thigh Super Set:

. Hip Abduction

With cable

. Hip Adduction

With Ba (or

ables)

-

-

-

0

-

E1:E2 Hip/Quad Super

Set:

1. Bak Exte-

sion

. Single Leg

RdL With dB

-

-

-

0

-

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F1:F2 Hip/Quad SuperSet:

1. dB Bulgaria

Split Squat

2. dealift (trapbar or straight

bar

-

-

-

0

G Abomial cir-uit:

. Air Bike

cruhes

2. Jaa Sit Ups

3. Full Sit Ups

4. Lyig Sie

cruh5. Supie dou-

ble Leg Raise

. Alternating-

Toe Touch

.Hip Thrusts

- 0- 0 - minutes

and repeat

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Workout B - Boy Weight coitioig Program


A Standard Pushup 0 sec-

onds

costat

Speed

0 seconds -

B Moutai

climbers

0 sec-

onds

costat

Speed

0 seconds -

c Burpees 0 sec-

onds

costat

Speed

0 seconds -

d High Kee drill

(ruig o

the spot)

0 sec-

onds

costat

Speed

0 seconds -

E Boyweight

Squats

0 sec-

onds

costat

Speed

0 seconds -

F close Grip

chi Ups

0 sec-

onds

costat

Speed

0 seconds -

G Beh dip 0 sec-onds

costat

Speed

0 seconds -

H Moie

Pullup

0 sec-

onds

costat

Speed

0 seconds -

I Alternating

Split Squat

Jump

0 sec-

onds

costat

Speed

0 seconds -

J Single Leg Hip

Extesio

0 sec-

onds

costat

Speed

0 seconds -

K Boyweight

Reverse Luge

0 sec-

onds

costat

Speed

0 seconds -

L Single LegPlak Raise

0 sec-onds

costatSpeed

0 seconds -

M Oblique

Adductor

Raise

0 sec-

onds

costat

Speed

0 seconds -

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Workout c Upper Boy Weight Traiig A Abomials

Order Exercise Sets Rest Tempo Rest Notes

A1:A2 Trap Super Set:

. Shrug(barbell)

2. dB Shrug

0

0

-

0

-

B1:B2 Forearm Super

Set:

. Seated Bar-

bell Wrist curl

. Seated Bar-

bell Reverse

curl

0

0

-

0

-

c1:c2 Biep Super Set:

. Supinated In-

lie Biep curls

2. Reverse Bar-

bell curls

-

-

-

0

and

/s

d1:d2 Tricep Super

Set:

1. Supie close

Grip Beh Press

2. Reverse Grip

Pressdown

-

-

-

0

and

/s

E1:E2 Shoulder SuperSet:

1 .Lyig dumb-

bell Lateral

Raise

2. Lateral Raises

(w/plates)

(staig or

seate)

-

-

-

0

and

/s

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F1:F2 Bak Super Set:

1. close Grip

Pulldown

. Pullovers

s

-

-

0

and

/s for

pullovers

G1:G2 chest Super Set:

1. Ilie dB

chest Press

2. dumbell Fly

s

-

-

0

and

/s for

hest ys

H Abdominalciruit:

. Air Bike

cruhes

9. Jaa Sit Ups

10. Full Sit Ups

11. Lyig Sie

cruh

. Supine

double Leg

Raise

.Alternating

Toe Touch

. Hip Thrusts

- 0- 0 - minutes

and repeat

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Workout d - Boy Weight coitioig Program


A Standard Pushup 0 sec-

onds

costat

Speed

0 seconds -

B Moutai

climbers

0 sec-

onds

costat

Speed

0 seconds -

c Burpees 0 sec-

onds

costat

Speed

0 seconds -

d High Kee drill

(ruig o

the spot)

0 sec-

onds

costat

Speed

0 seconds -

E Boyweight

Squats

0 sec-

onds

costat

Speed

0 seconds -

F close Grip

chi Ups

0 sec-

onds

costat

Speed

0 seconds -

G Beh dip 0 sec-onds

costat

Speed

0 seconds -

H Moie

Pullup

0 sec-

onds

costat

Speed

0 seconds -

I Alternating

Split Squat

Jump

0 sec-

onds

costat

Speed

0 seconds -

J Single Leg Hip

Extesio

0 sec-

onds

costat

Speed

0 seconds -

K Boyweight

Reverse Luge

0 sec-

onds

costat

Speed

0 seconds -

L Single LegPlak Raise

0 sec-onds

costatSpeed

0 seconds -

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***BONUS TIPS

Ideally this program should be done on Monday, Tuesday, Thursday and Saturday or

Tuesday, Wednesday, Friday and Sunday. Notice the pattern.

You might be unusually sore after the rst few workouts. Your body will tell you if you

clearly over did it however a little bit of muscle soreness is not a bad thing. Train right

through it and you might nd the body weight workouts actually help loosen you up.

Incorporate the exibility training either before or after the workout. If you nd this

drags the workout well past your time limits then do the exibility training on its own

day.

Feel free to incorporate the shoulder stability program at least 2 x a week BEFORE the

body weight conditioning program.

5-10 minutes of easy cardio is recommended before each workout.

Use the rst and second week to get familiar with the new tempos and for choosing

the appropriate work loads. You should be hitting failure within the given rep ranges.

As you get familiar with the program, increase the weights and intensity of the workout.

Dont be surprised if you feel beat up after some of these workouts. Ive given you a

program Im condent you have not experienced before. It will take some time for your

body to condition it self. I have recommended at least 4 weeks on Upside Down Train-

ing but you are free to do it for up to 6 weeks as well and you are free to come back toUpside Down Training every few months.

CONCLUSION

There you go 30 days of step-by-step action steps. This next 30 days is an excellent

opportunity to start putting your body back into alignment, decrease the aging process

and regain your condence. The ultimate goal is getting you walking tall without even

thinking about it. How will you do this? Be dedicating the next 30 days, one week a time,to the steps outlined in this bonus report. Aside from the outward benets of aligning

your outer-body, you will create a better inner-body to be proud of.

Upside Men

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