Fannie Rutt's MURPH WORKOUT GUIDE E-Book

Fannie Rutt

• Herausgeber: Youcanprint
• Kategorie: Ratgeber
• Sprache: Englisch
• Veröffentlichungsjahr: 2022

Beschreibung

Discover a Unique Workout Guide That Will Help You Get in the Best Shape of Your Life! Do you feel like you're plateauing at the gym? Does it seem like you do not see any significant progress? Do you feel frustrated and unmotivated to work out? If so, it's time to bring some novelty into your workout routine!With so many different workout guides on the market, it's hard to find the one that's right for you.So, if you're curious about trying some new training techniques,look no further than thisMurph WorkoutGuide. While other workout guides offer you some basic training techniques, the Murph WorkoutGuidepicks up and continues right where all the other guides have failed you. With scientific research to back them up, this guide includes the right strategies that will help you break past the plateau and get the physique of your dreams! Whether you want to achieve the physique of your dreams or just improve your stamina, the expert advice and proven training techniques you'll find in thisMurph Workout Guide will surely help you! With the help of this guide, you'll learn how to: Create a perfect workout routinewhether you're an experienced lifter or if you prefer home workouts; Train to achieve hypertrophyif that's your workout focus; Make short workouts more efficientby introducing various trainingstrategies; Adjust your workout routine easilyby being open to new ideas in and out of the gym; And so much more! Achieve your fitness goals and get the body of your dreams by following expert advice inside this book! If you're looking to move past the plateau in the gym and become more physically fit, this easy step-by-step guide will help you change your life forever!So, what are you waiting for?

Leseprobe

Table of Contents

Introduction

THE MASS CARDS (THE 101 MASS CARDS) First-Placed Card

Conclusion

Fannie Rutt's

MURPH

WORKOUT

GUIDE

Military-Style Training Guide With Proven Strategies, Workout Regimes, and Motivations That Will Set You on a Path for Success and

Supercharge Your Performance!

FANNIE RUTT

Introduction

Millions of individuals train out daily all around the globe but are not seeing the expected results. They were duped by out-of-date rules of thumb, misleading promises about diet or training techniques, or just plain stupid bro-science. Many of us were taught that if we do X, Y will follow. And if it still hasn't happened, keep pressing until the desired outcomes appear. As an experienced personal trainer, believe me when I say this: if it hasn't worked for you up to this point, your program will never bring you to your gym objectives.

Everyone is unique: we have different metabolisms, limb-torso ratios, muscle attachment sites; our hormone systems work differently, and we don't even have the same muscles!

To begin, everyone has a unique ratio of slow-twitch and rapid twitch muscle fibres, which determines whether you are more likely to gain bulk quickly or whether you are more likely to remain lean. Second, some muscles are only present in specific individuals (e.g. plantaris muscle, psoas minor muscle). So, chances are you'll have to experiment a lot before you discover the exercises, methods, and rest periods that have the potential to truly help you accomplish your gym objectives - whether it's greater strength, more bulk, overall athleticism, or just developing a more appealing body. The only established technique for progress is to test, apply, and then test again. Simply said, there are too many.

There are many factors to consider! So far, science has done an excellent job of describing various body systems and how they respond to various kinds of training, but in each research, only a few factors can be controlled. When you exercise, dozens, if not hundreds, of factors interact in a complicated manner to produce a specific metabolic response to your training session.

This book is mainly aimed at experienced lifters and individuals who have been exercising at home for at least a year. The majority of everything you will read will require a solid physical basis. If you're searching for fresh ways to break past plateaus, this book will provide you with additional choices. More choices for working on hypertrophy, more possibilities for squeezing in a short exercise on the fly, more options for working on strength and recovery. If your exercise theory hasn't produced the results you've been hoping for, be prepared to turn it on its head. Be curious enough to try out some totally new training methods. Be ready to try new things and abandon them if they don't work

- but at least give it a fair go for six to eight weeks. Be all of that, but don't trust anything I say! Be open to new ideas inside and outside of the gym, and believe in what works for you! Work, sweat, repeat...and enjoy the process!

THE MASS CARDS (THE 101

MASS CARDS)

First-Placed Card

WORKOUT 01

MONDAY

Chest and biceps exercises

Chest:

• 3 sets of 15 chest presses. Obtain a minute.

• 3 sets of 15 dip machines Obtain a minute.

• Crosses to the wires in three groups of fifteen. Obtain a minute.

biceps:

• 3x15 curl cable I'm looking for a minute.

• 3x15 arm carl machine I'm looking for a minute.

• 3 × 15-minute recovery curl to the wires over the head WEDNESDAY'

Workout for the Shoulders and Legs

Shoulder blades:

• 3 sets of 15 shoulder presses I'm looking for a minute.

• Rope side risers or a 3x15 machine I'm looking for a minute.

legs:

• 3x15 Leg Extensions I'm looking for a minute.

• Press 3x15. I'm looking for a minute.

• 3 sets of 15 leg curls I'm looking for a minute.

• 3x20 calf standing, I'm looking for a minute.

FRIDAY'

Dorsal and triceps exercises

backbone:

• 3x15 wide grip lat machine I'm looking for a minute.

• 3x15 pulley down tight Grip I'm looking for a minute.

• 3x15 Lat Machine Tight Grip I'm looking for a minute.

Triceps:

• Triceps cables (rail) 3x15 wide Grip I'm looking for a minute.

• Triceps cables with strong grip ropes 3x15 I'm looking for a minute.

• CARD is ranked second.

-WORKOUT 02

MONDAY'

• Chest and biceps exercises

Chest:

• 3 sets of 10 chest presses. Obtain a minute.

• 3 sets of 10 dip machines Obtain a minute.

• Butterfly machine with three sets of ten. Obtain a minute.

biceps:

• 3x10 curl cable I'm looking for a minute.

• 3x10 arm carl machine I'm looking for a minute.

• 3 x 10 curls to the wires over the head. I'm looking for a minute.

WEDNESDAY'

• Workout for the Shoulders and Legs

Shoulder blades:

• 3 sets of 10 shoulder presses I'm looking for a minute.

• Rope side risers or a 3x10 machine I'm looking for a minute.

legs:

• 3x10 Leg Extension I'm looking for a minute.

• 3x10 print. I'm looking for a minute.

• 3 sets of 10 leg curls I'm looking for a minute.

• 3x10 calf sitting I'm looking for a minute.

FRIDAY'

Dorsal and triceps exercises

backbone:

• 3x10 wide grip lat machine I'm looking for a minute.

• 3x10 pulley down tight Grip I'm looking for a minute.

• 3x10 Lat Machine Tight Grip I'm looking for a minute.

Triceps:

• Triceps cables (rail) 3x10 wide Grip I'm looking for a minute.

• Triceps cables with strong grip ropes 3x10. I'm looking for a minute.

- CARD is ranked third.

-WORKOUT 03

MONDAY'

Chest and biceps exercises

Chest:

• 4 sets of 6 chest presses I'm looking for a minute.

• 4 sets of 6 dip machines I'm looking for a minute.

• Crosses to the wires in three groups of ten. Obtain a minute.

biceps:

• 4x6 curl cable I'm looking for a minute.

• Carl machine 4x6 arm. I'm looking for a minute.

• 3 x 8 curl to the wires over the head. I'm regaining a minute.

WEDNESDAY'

Workout for the Shoulders and Legs

Shoulder blades:

• 4x6 shoulder press I'm looking for a minute.

• Rope side risers or a 3x10 machine I'm looking for a minute.

legs:

• Leg press 4x8. I'm looking for a minute.

• 3x8 Leg Extension I'm looking for a minute.

• 3x8 Leg Curls I'm looking for a minute.

• 3x8 calf sitting I'm looking for a minute.

FRIDAY'

• Dorsal and triceps exercises

backbone:

• 4x6 Lat Machine Wide Grip I'm looking for a minute.

• 3x6 pulley down tight Grip I'm looking for a minute.

• 3x8 Lat Machine Tight Grip I'm looking for a minute.

Triceps:

• Triceps cables (rail) 3x8 wide Grip I'm looking for a minute.

• Triceps cables with a 3x8 strong grip. I'm looking for a minute.

• -Card ranked fourth

-WORKOUT 04

MONDAY'

Chest and biceps exercises

Chest:

• 3 sets of 8 chest presses with a broad grip I'm regaining a minute.

• 3 sets of 8 chest presses with a tight grip. I'm regaining a minute.

• Crosses to the wires in three groups of twelve. Obtain a minute.

biceps:

• 6 + 6 + 6 + 6 + 6 + 6 + 6 + 6 I'm getting a minute and a half.

• Strip cables 3x 6 + 6 + 6 curling. I'm getting a minute and a half.

WEDNESDAY'

• Workout for the Shoulders and Legs

• Shoulder blades:

• 3x6 + 6 + 6 shoulder press stripping I'm getting a minute and a half.

• Rope side risers or a 3x8 vehicle I'm looking for a minute.

legs:

• Stripping press machine 3x6 + 6 + 6. I'm getting a minute and a half.

• 3x12 Leg Extension I'm looking for a minute.

• 3 sets of 12 leg curls I'm looking for a minute.

• 3x12 calf sitting I'm looking for a minute.

FRIDAY'

• Dorsal and triceps exercises

backbone:

• 3x10 superset of lat machine wide grip pulldowns with tight grip pulldowns. I'm getting a minute and a half.

• 3x10 pulley down tight Grip I'm looking for a minute.

Triceps:

• Triceps cables (rail) 4x6 broad Grip I'm looking for a minute.

• Triceps cables with a 4x6 strong grip. I'm looking for a minute.

- CARD is ranked 5th.

-WORKOUT 05

MONDAY'

Exercise your chest and triceps.

Chest:

Stripping sequence 6 + 6 + 6 on the chest push 3 (It begins with a heavy weight to create six, then decreases the weight on the next and even the next to complete the final six.) I'm getting a minute and a half.

• 3 sets of 8 dip machines I'm regaining a minute.

• Crosses to the wires in three groups of twelve. Obtain a minute.

Triceps:

• Triceps cables 3x12 great reverse Grip I'm looking for a minute.

• Triceps cables 3x12 with ropes strong Grip I'm looking for a minute.

WEDNESDAY'

• Workout for the Shoulders and Legs

Shoulder blades:

• 4x8 shoulder press I'm looking for a minute.

• Rope side risers or 3x6 car + 6 + 6 stripping I'm getting a minute and a half.

legs:

• With the leg extension, do a super sequence of presses.

4x8. four press series and four

• Extensions of the legs Basically, it's an 8-rep set followed by an 8-rep restless sequence of presses

before switching to leg extensions for another 8 reps.

Rest for one and a half minutes.

• 3 sets of 10 leg curls I'm looking for a minute.

• 3x10 calf sitting I'm looking for a minute.

FRIDAY'

• Training and biceps latissimusdorsi.

backbone:

• Stripping socket for Lat Machine 3x6 + 6 + 6. I'm getting a minute and a half.

• 3x15 pulley down broad Grip I'm looking for a minute.

biceps:

• Pulldowns with a tight grip and biceps stripping 3

from a sequence of 6 + 6 + 6. I'm getting a minute and a half.

• Curl the three-by-ten cable. I'm looking for a minute.

• 3x10 arm carl machine I'm looking for a minute.

• -Card ranked sixth

-WORKOUT 06

MONDAY'

• Exercise your chest and triceps.

Chest:

• 3 sets of 12 chest presses with a broad grip. Obtain a minute.

• 4 sets of 6 chest presses with a tight grip, including a final repeat with 5 seconds rest. I'm looking for a minute.

• Crosses to the wires in three groups of twelve. Obtain a minute.

Triceps:

• Triceps cables 3x12 great reverse Grip I'm looking for a minute.

• Triceps cables 3x12 with ropes strong Grip I'm looking for a minute.

WEDNESDAY'

Workout for the Shoulders and Legs

Shoulders:

• 3 sets of 12 shoulder presses I'm looking for a minute.

• Raise the 3x10 cables in the front. I'm looking for a minute.

legs:

• Leg press 4x6. I'm looking for a minute.

• 3x6 Leg Extension I'm looking for a minute.

• 3x6 Leg Curls I'm looking for a minute.

• 3x8 calf sitting I'm looking for a minute.

FRIDAY'

• Training and biceps latissimusdorsi.

• Backbone:

• Lat Machine Jack Large Pyramid 4 sets of 15-10-7-4

repetitions. I am retrieving a minute.

• Pulley down, firm Grip, 4 sets of 15-10-7-4 repetitions, 1-minute rest.

biceps:

• 3 sets of 10 pulldowns with a tight grip and a handle on the biceps. Obtain a minute.

• Curl the three-by-twelve cable. I'm looking for a minute.

• 3x12 arm carl machine I'm looking for a minute.

• CARD is ranked 7th.

-WORKOUT 07

MONDAY'

• Exercise your chest and triceps.

Chest:

• 4 to 10-8-6-4 repetitions of the pyramid chest press (the load goes up). I'm looking for a minute.

• 3 sets of 10 dip machines Obtain a minute.

• Butterfly machine with three sets of ten. Obtain a minute.

Triceps:

• Triceps cables (rail) 3x10 wide Grip I'm looking for a minute.

• 3x10 triceps to grip cable reversal I'm looking for a minute.

WEDNESDAY'

• Workout for the Shoulders and Legs

Shoulders:

• 4 x 10-8-6-4 repetitions of the shoulder press pyramid (the load goes up). I'm looking for a minute.

• Raise the front three-by-twelve cables. I'm looking for a minute.

legs:

• 3x6 + 6 + 6 leg extension stripping I'm getting a minute and a half.