Muscle Gain Protocol Exercise Tutorials
EXERCISES
Mobility
Back: Exercise 1 – Yate’s Bent Over Row (EZ bar)
Reps
8 reps goal
Cadence
2/3
Legs: Exercise 1 – Glute Activation Raise
Reps
20
Legs: Exercise 2 – Flying Dog
Reps
15 reps each side
Legs: Exercise 3 – Kettlebell Swing
Reps
75 reps
Chest: Exercise 1 – Slight Incline Bench Press (Barbell)
Put the Bench to a 15 degree Incline
Reps
8 reps goal
Cadence
2/3
Biceps: Exercise 1 – Drag Curl (Barbell)
Reps
8 reps goal
Cadence
4/4
ABS
Abs: Exercise 1 – Myotatic Crunch (Bosu Ball)
(Made famous by Tim Ferriss)
Reps
10
Abs: Exercise 2 – Decline Reverse Crunch (Bodyweight)
Reps
10
Abs: Exercise 3 – TVA Muscle Squeese (Bodyweight)
Reps
10 reps
Abs: Exercise 4 – Front & Side Plank (Bodyweight)
Reps
10 reps