The Standard Workout Routine below is a workout template I strategically designed for men or women who:

• Want to exercise and increase their overall health & fitness.
• Are complete beginners and don’t know what to do.
• Want to excel in sports professionally or just die hard “Weekend Warriors”.
• Want to get back into shape after a pregnancy.
• Want to look good for a prom, birthday, wedding, etc.
• Been slacking off & haven’t worked out in more than 3 months.
• Are returning to the gym from an injury.
• Want to get in shape to attract the same or opposite sex.
• Just got out of a nasty relationship & want to get in shape to attract a new partner.
• Are jealous of another man’s girl & thinking, “That bastard!”
• Are jealous of another girl “stealing” their man & thinking, “I’ll show that bitch!”
• Are bored and have nothing better to do.
• Suffer from a case of the “angles” on their Facebook profile pictures.
• Want their man’s “wandering” eye to “remain focused” on them.
• Are in the Pimping business and need to stay in shape and keep their pimp hand strong.
• Want to be Metrosexual and drive women away.
• Sell their body for a living.  (Don’t judge them!)
• Have a low:  self-image, self-esteem, or self-confidence or all of the above.
• “Think” they are hot shit, but deep down inside, they know that they really aren’t.
• Have a gut and a fat ass!

That should cover everyone, if I missed anybody then I apologize.

Below is the Standard Workout Routine which lists the most kickass Upper and Lower Body Exercises that will help you gain muscle size, strength & speed very fast!

1. Try your best to do the exercises in the order listed for safety reasons because the heaviest exercises are done first while you are fresh, full of energy, and good concentration.  The lighter exercises are done last when you are exhausted to prevent injuries.
2. If you are NOT able to do the exercises listed for any reasons (i.e., lack of equipment, no spotter, etc.) then you are welcomed to look on the list of Weight Training Exercises for a different exercise to train the same muscle group.
3. I have selected some of the best and safest exercises for each muscle group in the Standard Workout Routine which have been thoroughly field tested to produce massive results, please DO NOT substitute it with another exercise that is listed on my “Worst” exercise list unless you like to have injuries and no results from your training.
4. Once you know what you are doing, then you are welcomed to make changes to the Standard Workout Routine.  In the beginning, DO NOT try to reinvent the wheel by making changes to the routine.

Below is a list of the best of the best, iron clad, high octane, audit proof list of exercises that will develop the most rock solid muscle tone and burn the most fat in the shortest period of time humanly possible without having to shoot bullshit drugs into your ass!  Booyah!

UPPER BODY EXERCISES

(CLICK on the name of each exercise to view the corresponding video training tutorial.)

1.  CHEST – D0 1 Exercise ONLY!
— 3 sets x 10 reps = Barbell Flat Chest (Bench) Press (Video)

2.  SHOULDERS – Do 1 Exercise ONLY!
— 3 sets x 10 reps = Seated Barbell Shoulder (Military) Press (Video)

3.  TRAPS – Do 1 Exercise ONLY!
— 3 sets x 10 reps = Barbell Shrugs (Video)

4.  TRICEPS – Do 1 Exercise ONLY!
— 2 sets x 10 reps = Barbell Lying Tricep Extensions (Video)
— 2 sets x 10 reps = Barbell Overhead Tricep Extensions (Video)

5.  ABS (Obliques) – Do 1 Exercise ONLY!
— 3 sets x 10 reps = Abdominal Sit Ups (Video)
— 3 sets x 10 reps = Abdominal Crunches (Video)

6.  FOREARMS (Outside) – Do 1 Exercise ONLY!
— 2 sets x 10 reps = Barbell Forearm Extensions – Palm Down (Video)
— 2 sets x 10 reps = Dumbbell Forearm Extensions – Palm Down (Video)

7.  NECK (Side To Side) – Do 1 Exercise ONLY!
— 2 sets x 10 reps = Neck Extensions For The Side Of Your Neck (Video)

8.  CARDIO – Do 1 Exercise ONLY!
— 10 Minutes = Interval Sprints (7-10 MPH) (Video)
— 20-30 Minutes = Marathon Running – On The Ground Or Treadmill (Video)

Below is a list of astonishingly killer (but simple) Lower Body exercises to help tighten your ass; pack on granite like muscles and cuts on your legs; tone your thighs and calves in a way that will give you a voodoo like ass and an “unfair advantage”!  Hell Yeah!!!

LOWER BODY EXERCISES

(CLICK on the name of each exercise to view the video training tutorial.)

1. LEGS – Do 1 Exercise ONLY!
— 3 sets x 10 reps = Leg Presses (Video)
— 3 sets x 10 reps = Barbell Squats (Video)

2. HAMSTRINGS – Do 1 Exercise ONLY!
— 3 sets x 10 reps = Lying Hamstring Curls (Video)
— 3 sets x 10 reps = Stiff Legged Deadlifts (Video)

3. CALVES – Do 1 Exercise ONLY!
— 2 sets x 10 reps = Straight Leg Calf Presses (Video)
— 2 sets x 10 reps = Seated Calf Press (Video)

4. BACK – Do 1 Close Elbow & 1 Wide Elbow Exercise ONLY!
— 3 sets x 10 reps = Close Grip Cable Pulldowns (Videos)
— 3 sets x 10 reps = Wide Grip Cable Pulldowns (Video)

5. BICEPS – Do 1 Exercise ONLY!
— 3 sets x 10 reps = Barbell Bicep Curls (Videos)

6. NECK (Front & Back)
— 2 sets x 10 reps = Neck Curls (Video)
— 2 sets x 10 reps = Neck Extensions For The Back Of Your Neck (Video)

7. FOREARMS (Outside) – Do 1 Exercise ONLY!
— 2 sets x 10 reps = Dumbbell Forearm Curls (Video)
— 2 sets x 10 reps = Barbell Forearm Curls (Video)

8. ABS – Do 1 Exercise ONLY!
— 3 sets x 10 reps = Abdominal Sit Ups (Video)
— 3 sets x 10 reps = Abdominal Crunches (Video)

9. CARDIO – Do 1 Exercise ONLY!
— 10 Minutes = Interval Sprints (7-10 MPH)
— 20-30 Minutes = Marathon Running – On The Ground Or Treadmill

TRAINING NOTES

1.  I came up with this Standard Workout Routine after two decades of field testing on hundreds of prisoners and gym clients.  The quickest and shortest path to fitness success is to “imitate”.  Do NOT try to “innovate”.  Your job is NOT to be a trainer!  Your job is to get RESULTS!  When you were in school, you did not try to reinvent how to learn English or do math.  Likewise, you should NOT try to reinvent the wheel in the gym either.

2.  When I say “Do 1 Exercise ONLY!“, it means for you to select one of the listed exercises ONLY!  Do NOT do more than one exercise and overtrain yourself.  Remember, “undertraining” will NOT do any harm to your body but “overtraining” will stunt your muscle size and strength gains so do not go crazy!  More is NOT “better” when you are trying to gain size and strength.