WIXLIB

Laron LandryPro Football superstarPHASE 1Diet Training SeriesGETSWOLEDIET TRAINING GUIDE

GETSWOLE TRAINING GUIDEFOOD LISTMeats:Vegetables: ChickenMackerelSalmonTunaLean BeefJerkyTurkeyLunch Meat HamLunch Meat Roast BeefEggsAsparagusBamboo ShootsBean SproutsBeet GreensBok Choy yCollard TS: Brown RiceSweet PotatoQuinoaOatmealWhole Wheat BreadEzekiel BreadWhole Wheat SpaghettiYamsBarleyRye BreadPumpernickel Bread KaleKohlrabiLettucesMushroomsMustard GreensParsleyRadishesSalad GreensSauerkrautSpinach String BeansSummer SquashesTurnip GreensWatercressYellow SquashZucchini SquashAvocadoAlmondsCashewsOlive OilWhole Organic ButterWalnutsKidney BeansBlack BeansBrazil NutsFRUITS:Condiments SEASONINGS: ApplesStrawberriesPapayaPearsFresh PrunesOrangeGrapefruitKiwiPeachesSpicy MustardHot SauceCrushed Red PepperMrs. Dash Original BlendMrs. Dash Fiesta LimeMrs. Dash Extra SpicyMrs. Dash Tomato Basil GarlicMrs. Dash Lemon Pepperwww.bodybuilding.com/getswoleTO SEE “PROPER FORM” EXERCISE VIDEOS,VISIT: MUSCLEPHARM.COM

GETSWOLE TRAINING GUIDEEX. TIME:7:00amWake UpSUPPLEMENT:FOOD:RE-CON : 1/2 scoop* Take with 8-12 oz. of water. 3 whole eggs 1/4 cup oatmeal 1 cup of fruitARMOR-V : 6 capsules* Take with 8-12 oz. of water.EX. TIME:10:00amMid-MorningEX. TIME:Lunch1:00pmPHASE 1: WEEKS 1–4SUPPLEMENT:FOOD:COMBAT POWDER : 2 scoops* Take with 8-12 oz. of water &2 oz. of heavy whipping cream.No FoodSUPPLEMENT:FOOD:No SupplementChoose From Food List:Meat: 8 oz.Carbohydrate: 1/2 cupEx: 8 oz. of tuna and medium sweet potatowww.bodybuilding.com/getswoleTO SEE “PROPER FORM” EXERCISE VIDEOS,VISIT: MUSCLEPHARM.COM

GETSWOLE TRAINING GUIDEEX. TIME:4:00pmMid-EveningEX. TIME:7:00pmDinnerPHASE 1: WEEKS 1–4SUPPLEMENT:FOOD:COMBAT POWDER : 2 scoops* Take with 8-12 oz. of water &2 oz. of heavy whipping cream.No FoodSUPPLEMENT:FOOD:No SupplementChoose From Food List:Meat: 8 oz.Carbohydrate: 1 cupVegetables: 2 cupsEx: 8 oz. of tuna, mediumsweet potato, 2 cups of broccoliEX. TIME:Pre-Sleep10:00pmSUPPLEMENT:FOOD:COMBAT POWDER : 2 scoops* Take with 8-12 oz. of water &2 oz. of heavy whipping cream.No FoodZ-CORE PM : 1 capsulewww.bodybuilding.com/getswoleTO SEE “PROPER FORM” EXERCISE VIDEOS,VISIT: MUSCLEPHARM.COM

GETSWOLE TRAINING GUIDEPHASE 1: WEEKS 1–4SUPPLEMENTS: PRE-WORKOUTSUPPLEMENTS: Post-WORKOUTASSAULT 1 scoop with 8-12 oz. of water20-30 minutes before workout.RE-CON 1/2 scoop with 8-12 oz. of waterimmediately after workout.BCAA 3:1:2 6 capsules with 8-12 oz. of waterimmediately after workout.CREATINE3 scoops with 8-12 oz. of waterimmediately after workout.MONDAY: CHEST BACK* A superset is a back-to-back grouping of your sets, alternating, with no rest in-between.ExerciseSet/repsWide Grip Pull-Ups5 x failureFlat Bench5 x 12Incline Dumbbells5 x 12Seated Row5 x 12Wide Grip Pull-Ups5 x failureChest Fly5 x 12Single DumbbellPull-Over Across Bench6 x 12Training tipSupersetSupersetSupersetTUESDAY: LEGS ABS* A superset is a back-to-back grouping of your sets, alternating, with no rest in-between.ExerciseSet/repsSquats5 x 12Leg Press5 x 12Stiff Leg Dead Lift5 x 12Hamstring Curl5 x 12Barbell Lunges5 x 12Weighted Calf Raises5 x 12Ab Wheel50Training tswoleTO SEE “PROPER FORM” EXERCISE VIDEOS,VISIT: MUSCLEPHARM.COM

GETSWOLE TRAINING GUIDEPHASE 1: WEEKS 1–4WEDNESDAY: ARMS* A superset is a back-to-back grouping of your sets, alternating, with no rest in-between.ExerciseSet/repsArnold Cheat Curls—Straight Bar6x8Incline French Press6x8Incline Alternating Dumbbell Curls5 x 6, 5-second twist, then 4 moreStraight Bar Push-Downs5 x 20, 20 x 1/4 repBench Dips5 x failurePreacher Curl Machine5 x 30Training tipSupersetSupersetSupersetThursday: SHOULDERS ABS* A superset is a back-to-back grouping of your sets, alternating, with no rest in-between.ExerciseSet/repsMilitary Press—Bar5 x 12Upright Rows5 x 12Lateral Raises5 x 12Full Frontals5 x 12Ab Wheel1 x 100Training tipSupersetSupersetFRIDAY SATURDAY SUNDAY: REST RECOVER* In Phase 1, you will take 3 full days off and focus on recovery. Growth occurs when you are not in the gym.RECOVERY: 1/2 scoop of RE-CON with 8-12 oz. of water upon waking upTake ARMOR-V with breakfast1/2 scoop of RE-CON with 8-12 oz. of water at lunchBCAA 3:1:2 and Z-CORE PM prior to bed* This will help you maintain your intensity in training on Monday.www.bodybuilding.com/getswoleTO SEE “PROPER FORM” EXERCISE VIDEOS,VISIT: MUSCLEPHARM.COM

Laron LandryPro Football superstarPHASE 2Diet Training SeriesGETSWOLEDIET TRAINING GUIDE

GETSWOLE TRAINING GUIDEEX. TIME:7:00amWake UpEX. TIME:10:00amMid-MorningEX. TIME:Lunch1:00pmPHASE 2: WEEKS 5-8SUPPLEMENT:FOOD:RE-CON : 1/2 scoop* Take with 8-12 oz. of water.ARMOR-V : 6 capsules* Take with 8-12 oz. of water.Choose One of the Following:Option 1) 3 whole eggs, 1/4 cup oatmeal,1 cup of fruitOption 2) 2 egg whites, 1 cup of fruit,1/4 cup of yogurtOption 3) 2 strips of organic turkey bacon,1 cup of fruit, 1/4 cup of yogurtSUPPLEMENT:FOOD:COMBAT POWDER : 2 scoops* Take with 8-12 oz. of water &2 oz. of heavy whipping cream.2 oz. of nuts of choice and 1 cup of fruitSUPPLEMENT:FOOD:No SupplementChoose From Food List:Meat: 10 oz.Carbohydrate:1/2 cupEx: 10 oz. of tuna and medium sweet potatowww.bodybuilding.com/getswoleTO SEE “PROPER FORM” EXERCISE VIDEOS,VISIT: MUSCLEPHARM.COM

GETSWOLE TRAINING GUIDEEX. TIME:4:00pmMid-EveningEX. TIME:7:00pmDinnerPHASE 2: WEEKS 5-8SUPPLEMENT:FOOD:COMBAT POWDER : 2 scoops* Take with 8-12 oz. of water &1 oz. of heavy whipping cream.1 cup of fruitSUPPLEMENT:FOOD:No SupplementChoose From Food List:Meat: 8 oz.Carbohydrate: 2 cupsVegetables: 2 cupsEx: 10 oz. of tuna, mediumsweet potato, 2 cups of broccoliEX. TIME:Pre-Sleep10:00pmSUPPLEMENT:FOOD:COMBAT POWDER : 2 scoops* Take with 8-12 oz. of water &1 oz. of heavy whipping cream.1 cup of fruitZ-CORE PM : 1 capsulewww.bodybuilding.com/getswoleTO SEE “PROPER FORM” EXERCISE VIDEOS,VISIT: MUSCLEPHARM.COM

GETSWOLE TRAINING GUIDEPHASE 2: WEEKS 5-8SUPPLEMENTS: PRE-WORKOUTSUPPLEMENTS: Post-WORKOUTASSAULT 1 scoop with 8-12 oz. of water20-30 minutes before workout.RE-CON 1/2 scoop with 8-12 oz. of waterimmediately after workout.BCAA 3:1:2 6 capsules with 8-12 oz. of waterimmediately after workout.CREATINE3 scoops with 8-12 oz. of waterimmediately after workout.MONDAY: CHEST BACKExerciseSet/repsUnder Grip Pull-ups4x failureIncline Bench Press12, 10, 8, 6Seated Row12, 10, 8, 8, 8Flat Bench5x5Wide Grip Pulldowns15, 12, 10Chest fly with 4 countstretch at bottom5x5Training tipTUESDAY: LEGSExerciseSet/repsSquats20, 15, 12, 10, 8Leg Press20, 15, 12, 10, 8Leg Extension25, 20, 15, 10Hamstring Curl20, 15, 10, 5Calf Raises25, 20, 25, 20Training tipwww.bodybuilding.com/getswoleTO SEE “PROPER FORM” EXERCISE VIDEOS,VISIT: MUSCLEPHARM.COM

GETSWOLE TRAINING GUIDEPHASE 2: WEEKS 5-8WEDNESDAY: ARMS* A giant set is a back-to-back grouping of multiple exercises with no rest in-between exercises.Larry Scott gianTExerciseSet/repsTraining tipDumbbell Preacher Curl5 x 10: 5 full reps, 5 half repsDumbbells first set, straight bar second set,reverse curl third setStraight Bar Preacher Curl5 x 10: 5 full reps, 5 half repsReverse Preacher Curl5 x 10: 5 full reps, 5 half repsBicep Curl Machine5 x 30Close-Grip barbell Bench Press5x5Tricep Rope Pushdown4 x 40 reps: 20 full reps,20 partial repsBench Dips5 x failureStraight bar Pushdowns4 x 40: 20 full reps, 20 partial repsThursday: SHOULDERS ABSExerciseSet/repsMilitary Press—Bar15, 12, 10Military Press Dumbbells12, 10, 8Lateral Raises20, 15, 12, 10Full Frontals5x5Barbell Shrug5x5Abs100Training tip5 count at the top and bottomFRIDAY SATURDAY SUNDAY: REST RECOVER CARDIO* In Phase 2, you will take 3 full days off from lifting and focus on recovery and cardio.Cardio:20-30 minutes of cardio, apply to whatever equipment is available (ex. stair stepper, jump rope, treadmill, etc.).Alternate 1 minute intense then 1 minute steady.RECOVERY: 1/2 scoop of RE-CON with 8-12 oz. of water upon waking upTake ARMOR-V with breakfast1/2 scoop of RE-CON with 8-12 oz. of water at lunchBCAA 3:1:2 and Z-CORE PM prior to bed* This will help you maintain your intensity in training on Monday.www.bodybuilding.com/getswoleTO SEE “PROPER FORM” EXERCISE VIDEOS,VISIT: MUSCLEPHARM.COM

Laron LandryPro Football superstarPHASE 3Diet Training SeriesGETSWOLEDIET TRAINING GUIDE

GETSWOLE TRAINING GUIDEEX. TIME:7:00amWake UpSUPPLEMENT:FOOD:RE-CON : 1/2 scoop* Take with 8-12 oz. of water.Choose One of the Following:Option 1) 4 whole eggs, 2 slicesof organic turkey baconOption 2) 2 whole eggs, 2 slices of organicturkey bacon, 1 cup of fruitOption 3) 2 whole eggs, 1 cup of carbsARMOR-V : 6 capsules* Take with 8-12 oz. of water.EX. TIME:10:00amMid-MorningEX. TIME:Lunch1:00pmPHASE 3: WEEKS 9-12SUPPLEMENT:FOOD:COMBAT POWDER : 2 scoops* Take with 8-12 oz. of water &2 oz. of heavy whipping cream.1 cup of cottage cheese and 1 cup of fruitSUPPLEMENT:FOOD:No SupplementChoose From Food List:Meat: 10 oz.Carbohydrate: 2 cupsEx: 10 oz. of tuna and 2 cups of broccoliwww.bodybuilding.com/getswoleTO SEE “PROPER FORM” EXERCISE VIDEOS,VISIT: MUSCLEPHARM.COM

GETSWOLE TRAINING GUIDEEX. TIME:4:00pmMid-EveningEX. TIME:7:00pmDinnerPHASE 3: WEEKS 9-12SUPPLEMENT:FOOD:COMBAT POWDER : 2 scoops* Take with 8-12 oz. of water &1 oz. of heavy whipping cream.No FoodSUPPLEMENT:FOOD:No SupplementChoose From Food List:Meat: 10 oz.Carbohydrate: 2 cupsVegetables: 2 cupsEx: 10 oz. of tuna, mediumsweet potato, 2 cups of broccoliEX. TIME:Pre-Sleep10:00pmSUPPLEMENT:FOOD:COMBAT POWDER : 2 scoops* Take with 8-12 oz. of water &1 oz. of heavy whipping cream.1 cup of fruitZ-CORE PM : 1 capsulewww.bodybuilding.com/getswoleTO SEE “PROPER FORM” EXERCISE VIDEOS,VISIT: MUSCLEPHARM.COM

GETSWOLE TRAINING GUIDEPHASE 3: WEEKS 9-12SUPPLEMENTS: PRE-WORKOUTSUPPLEMENTS: Post-WORKOUTASSAULT 1 scoop with 8-12 oz. of water20-30 minutes before workout.RE-CON 1/2 scoop with 8-12 oz. of waterimmediately after workout.BCAA 3:1:2 6 capsules with 8-12 oz. of waterimmediately after workout.CREATINE3 scoops with 8-12 oz. of waterimmediately after workout.MONDAY: CHEST BACK* A tri-set is a back-to-back-to-back grouping of your sets, alternating, with no rest in-between. Doing all 3 exercises once through is a mbbell Press4 x 12Incline Dumbbell Press4 x 12Dumbbell Fly4 x 12Flat Bench4 x 12Cable Crossover4 x 15Incline Dumbbell Fly4 x 12Pull-Ups4 x 15Dumbbell Pull-Overs4 x 15Seated Rows4 x 15Pull-Downs4 x 15T-Bar Row4 x 15Stiff Arm Cable Crossover4 x 15Training tipTUESDAY: LEGS* A tri-set is a back-to-back-to-back grouping of your sets, alternating, with no rest in-between. Doing all 3 exercises once through is a set.Tri-SetTri-SetExerciseSet/repsSquats3 x 15Leg Press3 x 15Leg Extension3 x 15Stiff Leg Deadlift3 x 15Hamstring Curls3 x 15Walking Lunges3 minutesTraining tipwww.bodybuilding.com/getswoleTO SEE “PROPER FORM” EXERCISE VIDEOS,VISIT: MUSCLEPHARM.COM