Fpfl2 Training Manual Complete

FINAL "#$%& Fat Loss
www.RomanFitnessSystems.com Page 2

Bey!

Befoie we stait, let's covei some boiing legal
stuff! Won't that be, like, the most fun EvER!?
(Lven |f |t won't be, |ega||y we have to do |t anyway. So pretend to read |t, okay?)

Bisclaimei

8aslcally, have fun ouL Lhere, buL don'L hurL yourself.
1he lnformaLlon presenLed hereln ls ln no way lnLended as medlcal advlce or
Lo serve as a subsLlLuLe for medlcal counsellng. 8aLher, as wlLh all exerclse
and nuLrlLlon programs, !"#$% '($)* !$+ ,-)) ls lnLended only Lo supplemenL,
noL replace, medlcal care or advlce as parL of a healLhful llfesLyle. As such,
Lhe lnformaLlon should be used ln con[uncLlon wlLh Lhe guldance and care of
your physlclan. ?ou musL consulL your physlclan before beglnnlng Lhls
program as you would wlLh any exerclse and nuLrlLlon program. lf you
choose not Lo obLaln Lhe consenL of your physlclan and/or work wlLh your
physlclan LhroughouL Lhe duraLlon of your Llme uslng !"#$% '($)* !$+ ,-)),
you are agreelng Lo accepL full responslblllLy for your acLlons. 8y uLlllzlng Lhe
exerclse and nuLrlLlonal sLraLegles conLalned hereln, you recognlze LhaL
desplLe all precauLlons on Lhe parL of !ohn 8omanlello and 8oman llLness
SysLems, lnc, Lhere are rlsks of ln[ury or lllness whlch can occur because of
your use of Lhe aforemenLloned lnformaLlon and you expressly assume such
rlsks and walve, rellnqulsh and release any clalm whlch you may have agalnsL
!ohn 8omanlello and 8oman llLness SysLems, lnc, or lLs afflllaLes as a resulL
of any fuLure physlcal ln[ury or lllness lncurred ln connecLlon wlLh, or as a
resulL of, Lhe use or mlsuse of Lhe exerclse and nuLrlLlonal sLraLegles
conLalned ln, assoclaLed wlLh, or performed ln con[uncLlon wlLh !"#$% '($)*
!$+ ,-)).

www.RomanFitnessSystems.com Page S

!"#$% %'( '()#*+
}ohn Romaniello - bettei known as Roman
n|! My name |s Iohn koman|e||o, buL everyone calls me koman, and lf you're readlng Lhls
documenL, lL's safe Lo assume you know who l am. Powever, because maklng assumpLlons ls
never a good pracLlce (and more so because l en[oy Lalklng abouL myself) l'll glve you a
refresher.

As a Lralner and sLrengLh coach, l've spenL Lhe beLLer parL of a decade uLlllzlng some of Lhe
mosL effecLlve sLraLegles and meLhods ln Lhe world Lo help my cllenLs geL Lhe besL resulLs
posslble. l've spenL more Llme and money Lravellng, aLLendlng semlnars and renewlng
cerLlflcaLlons Lhan l care Lo admlL, buL lL's been worLh lL. Along Lhe way l've learned a greaL
deal and formed lncredlble frlendshlps wlLh everyone from oLher flLness professlonals Lo Lhe
klds l help make fasLer.

noL Lo brag (+($+.) $ %"*/ 0 $1 2*34 "#+*#+"-#$%%4 53$66"#6), buL my hard work has pald off ln
more ways Lhan l could've lmaglned. rofesslonally, l've worked wlLh everyone from
professlonal aLhleLes who soughL me ouL Lo lmprove Lhelr game Lo plck up arLlsLs who soughL
me ouL because.well, because Lhey wanLed Lo lmprove a compleLely 7"88*3*#+ game. And
Lhankfully, l've dellvered.

ln addlLlon Lo worklng wlLh such a.shall we say 2$3"*7 cllenLele, l've also been feaLured ln a
number of publlcaLlons as boLh an auLhor and a flLness model. My credlLs (because you know l
can'L help from llsLlng Lhem) would lnclude 9*#.) :*$%+(/ ;:<'=/ >9?)@%*A@-1/ =B*3@")* 8-3
9*# C#%4/ 9*#.) !"+#*))/ <)D9*#/ and a few oLhers. l've been forLunaLe enough Lo have been
feaLured on 1v a few Llmes on programs llke Cood Mornlng Amerlca dlscusslng Lhe conLenL of
Lhls vL8? book.

I've been featured in all these places. Now You KNOW I'm for real!


Cool, huh?

Cuts|de of the gym, I a|so have a very popu|ar b|og and webs|te, koman I|tness
Systems.

1haL blog ls one of Lhe maln ways l share free Lralnlng and nuLrlLlon lnformaLlon, sLorles, and
generally lnLeracL wlLh my readers. lf you haven'L already done so, check lL ouL aL some polnL.

My blog ls also Lhe hub Lhrough whlch l run my onllne coachlng program. lL's baslcally onllne
personal Lralnlng-l cusLom deslgn dleL and Lralnlng programs for people. Worklng wlLh
cllenLs on-llne ls !"#$%&#. ln Lhe gym, l geL Lo go Lo work ln my pa[amas. Well, wlLh on-llne
coachlng, l geL Lo baslcally do lL ln my underwear. Add Lo LhaL Lhe facL LhaL l geL Lo help people
all over Lhe world geL lnLo shape lnsLead of llmlLlng lL Lo new ?ork.

lL's a loL of fun and l en[oy lL more Lhan [usL abouL anyLhlng else l do.

8uL LhaL's all work sLuff. And whlle lL's lmporLanL lL's noL as lmporLanL as Lhe personal sLuff.

ou see, desp|te a|| that [azz, I rea||y am [ust ||ke you. l was overwelghL all Lhe way lnLo my
young adulL llfe, and l've $%E$4) had Lo sLruggle Lo geL lean. Lven when l was modellng,
geLLlng lnLo phoLo-condlLlon Lhe blggesL challenge-loslng Lhose lasL 3 pounds was murder. Cf
course, many people sLruggle wlLh LhaL, even lf Lhey don'L have Lhe plcLures Lo documenL lL.

LvenLually, l ran lnLo a blL of deadllne Lrouble and needed Lo geL as lean as posslble as qulckly
as posslble. unable Lo geL lean ln Llme uslng my convenLlonal Lralnlng meLhods, l came up
wlLh someLhlng new. And lL worked-preLLy well, acLually. 1haL was over 4 years ago. And
l've spenL LhaL Llme lmprovlng Lhe program, maklng lL as effecLlve as posslble.

1he very words you are now readlng represenL Lhe culmlnaLlon of all of Lhe LhoughL, sweaL,
and dedlcaLlon l've puL lnLo Lhe program you wlll now use. My [ourney ls now your [ourney.
And aL Lhe end of LhaL [ourney, you're golng Lo be a whole loL beLLer looklng.

?eah. ?ou're welcome.

-Roman

www.RomanFitnessSystems.com Page S

!"#$% %'( "+*,+$-
Final Phase Fat Loss - bettei known as FPFL
As you mosL cerLalnly already know, Lhe documenL you are readlng ls lnLended Lo Lake you
pasL whaLever barrlers have prevlously sLopped your faL loss efforLs. ?ou see, Lhe llnal
hase" doesn'L necessarlly have Lo mean slngle dlglL body faL or skln so Lhln you can see your
organs Lhrough lL-alLhough for some lL mlghL mean [usL LhaL.

lnsLead, Lhlnk of lL klnda llke ;+$3 >3*D-Lhls ls program ls Lhe uSS LnLerprlse.

Cnly lnsLead of CapLaln klrk, who ls mosLly brawn, or CapLaln lcard, who was mosLly braln,
you goL me. l llke Lo Lhlnk l'm a nlce mlxLure of boLh, wlLh a hefLy dose of self-esLeem Lhrown
ln for good measure.

unforLunaLely, l'm not acLually quallfled Lo capLaln a SLarshlp. Cn Lhe plus slde, for Lhe
purposes of Lhls meLaphor, Lhe SLarshlp ls acLually a Lralnlng program, and l !& quallfled Lo
capLaln LhaL.

(I am a|so, ev|dent|y, qua||f|ed to wr|te m||d|y confus|ng metaphors. Sorry about that.)

Anyway, uslng Lhe lnformaLlon conLalned ln Lhls book, l am golng Lo Lake you Lo your own flnal
fronLler: where you've never gone before. >($+ ls your llnal hase, and +($+ ls exacLly whaL
Final Phase Fat Loss was wrlLLen Lo do.

And wheLher lL's loslng 3 more pounds and geLLlng lnLo some new cloLhes, or geLLlng Lo 3
body faL so you can Lake your cloLhes off for applause and money (relax, l'm Lalklng abouL
bodybulldlng, noL sLrlpplng!), FPFL ls the Lralnlng program LhaL's golng Lo geL you Lo where
you need Lo go. 1hls ls Lhe program LhaL wlll help you lose Lhose lasL few pounds LhaL have
always separaLed you from Lhe body you've been worklng for.

l won'L lle and say lL's golng Lo be easy. ln facL, lL'll be [usL Lhe opposlLe. Final Phase Fat
Loss ls one of Lhe mosL challenglng Lralnlng programs l've ever wrlLLen. Powever, lL's also Lhe
mosL effecLlve. l should also menLlon LhaL lL's very scalable, and lf you need Lo Lone down Lhe
workouLs aL flrsL, all of Lhe componenLs allow you Lo do LhaL.



uLLlng whaLever personal blas l have as Lhe auLhor aslde, l'm belng compleLely blunL abouL
Lhe facL LhaL lf you're wllllng Lo puL ln Lhe work, you'll see resulLs you never LhoughL posslble.

So geL ready.

Its ti me to cross the fi ni sh li ne.

But Fiist.
How to use this book

1hls book, flrsL and foremosL, ls a few Lhlngs, because l, as Lhe auLhor, am also Lhose Lhlngs.
Malnly, l Lend Lo be a blL long-wlnded, and so Lhls book ls a blL long-wlnded. l also have a mlnd
LhaL ls Lorn beLween sclenLlflc explanaLlon and severe pragmaLlsm.

Whlch means Lhls: l knCW many of you readlng Lhls wlll en[oy Lhe sclence. And so, Lo
whaLever degree l Lhlnk necessary, l have lncluded much of lL. Powever, l ALSC know LhaL
may of you wlll slmply wanL me Lo CL1 1C 1PL Cln1.

lor all of you )D"11*3) ouL Lhere, you may look for 1Lx1 8CxLS llke Lhls:

Summary Boxes
AL Lhe end of every chapLer, and, anywhere else l feel necessary, you wlll flnd a box llke
Lhls.

ln Lhese boxes, you wlll flnd Lhe MCS1 lMC81An1 pleces of lnformaLlon from LhaL
chapLer.

LssenLlally, Lhese boxes serve Lo summarlze each lmporLanL polnL from Lhe chapLer, and
Lhe chapLer as a whole.

MAIN CIN1 -If you are someone who s|mp|y ||kes the meat and potatoes w|thout any
sc|ent|f|c exp|anat|on, s|mp|y sk|p ahead to these boxes and you'|| f|nd what you need!

lor Lhe resL of you readers who en[oy a blL more lnformaLlon, daLa, conLenL, and words ln
general, [usL read Lhls books as you would any oLher.

now LhaL we've esLabllshed Lhe rules," so Lo speak, leL's geL on wlLh Lhe knowledge dropplng.


Chaptei 1:
The Enu of the Beginning
anu the
Beginning of the Enu

Why Does Fat Loss STOP?

1haL mlghL be Lhe quesLlon l address mosL frequenLly ln my wrlLlng, coachlng, and my speaklng
engagemenLs. lL's a quesLlon LhaL's Laken me a few years Lo answer, and now LhaL l have Lhe
answer, l apply lL Lo nearly every aspecL of flLness for boLh my cllenLs and myself.

8efore we can answer, Lhough, leL's look a blL closer aL Lhe F3-@*))-Lhe chaln of evenLs LhaL
leads us Lo ask LhaL quesLlon ln Lhe flrsL place.

Anyone who's ever been successfu| on $#4 sorL of dleL or Lralnlng program can Lell you $%%
abouL how Lhey dld lL. 1he funny Lhlng ls, lf you ask a hundred dlfferenL people, you'd
probably come away wlLh a hundred dlfferenL answers.

And LhaL's Lhe beauLy of Lralnlng and nuLrlLlon: once you have Lhe baslcs covered, Lhe deLalls
klnd of maLch Lhemselves Lo you. AL leasL, LhaL's generally how lL plays ouL ln Lhe beglnnlng of
your faL loss efforLs.


1aklng lL a sLep furLher, lf you asked Lhose same hundred people a )*3"*) of quesLlons, you'd
begln Lo geL some slmllar answers and hear slmllar sLorles, even Lhough Lhere were a hundred
dlfferenL meLhods used.

And that |s a|so part of the beauty of tra|n|ng and nutr|t|on: w|th few except|ons, you'||
genera||y see s|m||ar trends, regard|ess of programm|ng be|ng used.

Whlch brlngs Lo mlnd one of my all Llme favorlLe maxlms:

Success
L e a v e s
CLUES.

WhaL l mean ls LhaL desplLe whlch 1*+(-7 Lhey used, regardless of whlch dleL Lhey were on or
how Lhey Lralned-lL was all 7"88*3*#+ means Lo Lhe same end: create a Ca|or|c def|c|t and
force the body to ut|||ze fat for energy .

It's on that pr|nc|p|e wh|ch !'' tra|n|ng and nutr|t|on works.

Colng back Lo Lhe earller example, lf you asked Lhose same hundred people enough quesLlons, you'd
here Lwo facLs over and over agaln:

./ 012& 3 ,*) %)$+)&45 6) 7$% &$%8 )* 9&&: ,*61,5 ;&2$(%& 3 %$7 :+*,+&%% $14 )#$) 7$%
-*)6<$)61,=

>/ 3) 7$% &$%8 )* ?*%& )#& @6+%) ABC5 DC5 EC/ :*(14%F6)G% )#&%& ?$%) AE5 .C5 >C/ )#$) $+& )#&
#$+4&%)=



Now, that f|rst part of that |s pretty se|f-exp|anatory, I th|nk: you geL on a program, you see
resulLs, you're moLlvaLed, and you sLlck wlLh lL.

reLLy easy sLuff, rlghL? k|ght.

1he second parL ls Lhe real problem, Lhe real quest|on.

And, ln facL, Lhe real reason Lhls book was wrlLLen.

Colng a blL deeper, Lhe prlnclple on whlch all flLness programs are based around ls called
*#*364 5$%$#@*. ?ou've heard lL before-Calorles ln versus Calorles ouL. And maLhemaLlcally,
Lhlngs should work ouL neaLly.


www.RomanFitnessSystems.com Page 1u

As I sa|d, that (%#$ happen |n the beg|nn|ngfor most peop|e try|ng to |ose fat, espec|a||y
when they start out, the )#*#+,- /!'!*0#1 mode| seems to work pretty we||.

8ut what happens when that takes you on|y so far?

When 7*)F"+* all Lhe energy debL you
creaLe, you slmply cannoL seem lose
faL? CLher Lhan saylng, (2(# 345$
$206$7 8 4!3# &- '59# !*( &- (5#3 !*(
8:& $% 42*,+- 8 0%2'( #!3 ! ;#*,25*7"
where do you go from Lhere?

How do you break through the plateau
and get to where youre trying to go?

So Lhe quesLlon lsn'L really abouL why lL's hard Lo lose faL-we know Lhe answer Lo LhaL one.
1he quesLlon ls.

Why Is It So Hard to Lose the
Last Few Pounds?
keep readlng Lo flnd ouL Lhe answer.
This guy HATES his diet.


Ckay, so we've esLabllshed LhaL lL's easy Lo lose
Lhe flrsL few-even Lhe flrsL several-pounds,
as we've seen.

Ckay, okay. lL's noL #!$-, buL lL ls *$)"=G/
rlghL? l Lhlnk we can all agree LhaL from a
relaLlve perspecLlve, lL's deflnlLely less
challenglng.

I suppose a better way to say |t |s th|s: |n the beg|nn|ng, |os|ng fat |sn't
#!$-, but |t IS $5&;'#a|| you have to do |s create the aforement|oned
energy def|c|t.

roblem ls, Lhlngs [usL geL *BF-#*#+"$%%4 more dlfflculL as your bodyfaL geLs lower and you geL
closer Lo your goal of belng all lean and preLLy. And LhaL's because Lhlngs geL exponenLlally
more compllcaLed.

H?+ E(4I Why do Lhlngs change so much? Shouldn'L lL Lhe same rules apply aL
Lhe end of Lhe race LhaL dld aL Lhe beglnnlng?

Sorry, but no.

1he reallLy of Lhe slLuaLlon, Lhlngs uC change-ln facL, Lhe ent|re game
changes, because ?Cu change. (uld your mlnd [usL geL blown? no? Ch. Ckay, keep readlng.)


1haL ls, because of Lhe physlologlcal changes LhaL occur ln your body as you geL leaner, your
body ls @3*$+"#6 an envlronmenL ln whlch lL ls hard to |ose fat.

We'll geL Lo LhaL. 8uL flrsL, some fun sLuff.

Storing Fat So Easy a Caveman Could Do It
As you probably know, a loL of Lhe problem ls [usL slmple geneLlcs, even lf your famlly lsn'L an
example of 8$+ %-)) ($37)("F, lL's lmporLanL Lo conslder Lhe longer vlew.

And, as you can probably Lell by my noL-so-clever headlng, you're noL [usL compeLlng agalnsL
your -E# genes-you're work|ng aga|nst the ent|re genet|c make-up of a|| of our
predecessors.

LssenLlally, $%% of our ancesLors unA ls sLacked agalnsL you.
(uon'L worry lL geLs worse. 8uL Lhen lL geLs beLLer.)

?ou see, from an evoluLlonary sLandpolnL, Lhere ls slmply nC real beneflL Lo belng exLremely
lean. CulLe Lhe opposlLe-people who sLored faL efflclenLly we able Lo survlve longer and llve
Lo pass on Lhelr efflclenL faL sLorage genes. Whlch means LhaL only Lhe cave people who were
good aL sLorlng faL Lended Lo llve Lhrough famlne, and passed Lhe faL-sLorlng genes on.

CeneraLlons laLer, we're all walklng around wlLh super-hlgh faL sLorage efflclency. Whlch ls
golng Lo come ln really handy durlng Lhe nexL famlne, l'd lmaglne, buL for rlghL now lL [usL
conLrlbuLes Lo chronlc faLLlLude.

www.RomanFitnessSystems.com Page 1S

WAAAAAlll1 A Mlnu1L --- 8u1 WP? WL8Ln'1 CAvL LCLL lA1, 8CMAn?

l know, l know. ?ou know all abouL cavemen and belng aleo" and Lhe LruLh of Lhe maLLer ls,
yes, mosL of our ancesLors were kepL ln good shape by boLh dleL and llfesLyle. !usL because we
were adapLed Lo be good aL sLorlng faL doesn'L mean LhaL everyone walked around 8LlnC faL.

uL anoLher way, [usL as we are des|gned to ho|d onto a base||ne level of whaL naLure
assumes ls #*@*))$34 8$+, we are ALSC deslgned Lo burn *B@*)) faL. ?ou see, lf we speak agaln
abouL our noL-so preLLy cavemen ancesLors, Lhere was obvlously a beneflL Lo holdlng onLo
)-1* faL, buL Lhere was never any real beneflL Lo sLorlng $ %-+ of faL.

ln facL, sLorlng excess amounLs of faL
would have been as detr|menta| to our
ancestors as hav|ng NC fat.

8aLher Lhan belng ln danger of sLarvlng, Lhey
would slmply be lnefflclenL as hunLer-gaLherers.
CerLalnly, +(-)* genes wouldn'L have goLLen
passed on, elLher.

lndeed, l scoured Lhe Coogle buLLon on Lhe
lnLerneL machlne, and l only found CnL plcLure
of a faL cavemen-so whlle cave-dudes and
cave-ladles held on Lo Lhe lasL few pounds, Lhey
probably never looked llke Lhe genLleman Lo Lhe
lefL.


8ecause we all share Lhose genes, lL explalns why lL's relaLlvely easy Lo lose Lhe flrsL several
pounds-because, geneLlcally, our bodles were noL deslgned Lo carry LhaL faL around.

Add|t|ona||y, now we see that |t's hard to |ose those |ast 10 pounds because your ent|re
genet|c make-up |s spec|f|ca||y des|gned to ho|d on to them. 8aslcally, you can Lhank your
ancesLors for screwlng lL up for you.

Chapter Summary
=#*364 H$%$#@* - calorles ln vs. calorles ouL, wlll only Lake you so far, and Lhen sLop once
you geL Lo a cerLaln polnL. MosL people declde Lo [usL do even more work and eaL even
less, buL Lhls slows faL loss even furLher
As you geL leaner lL geLs harder Lo lose faL. 1hls happens for a number of reasons.
lrom and evoluLlonary perspecLlve, belng very lean" ls of no beneflL, and so we are all
geneLlcally wlred Lo sLore basellne" level of body faL.
?ou ancesLors needed Lo sLore faL Lo llve, and faL sLorage" genes goL passed on Lo you.

MAIN CIN1 - when fat |oss s|ows, there are DLLLk reasons than [ust energy ba|ance



Chaptei 2:
It's Not )#$, It's Ne
"#$% H*+-*1&%

Hormones & General Fat Loss

Cf course, all of Lhe precedlng lnformaLlon begs Lhe quesLlon: whaL causes Lhe SWl1CP? lL's
noL llke your body can [usL declde J-(/ 0.1 7-E# +- KLM 5-74 8$+N+(") )**1) *88"@"*#+A 0 6?*))
0.%% )+-F %-)"#6 8$+AO

Can |t?

AcLually.yes. Well, sorL of.

Ch, noL @-#)@"-?)%4, of course-LhaL's [usL crazy Lalk. Powever, cerLaln Lhlngs happen ln your
body LhaL slows faL loss conslderably as you geL leaner.

Cf course, lf you're read any of my prevlous work, you know LhaL l'm Lalklng abouL Lhe
(-31-#$% "1F%"@$+"-#) of faL loss, and how hormones affecL fuLure faL burnlng efforLs. WlLh
LhaL sald, leL's sLarL geLLlng lnLo some of Lhe speclflc hormones LhaL affecL faL loss, and how
Lhey do so.


Leptin

Cne of the hormones we ta|k about w|th regard to d|et|ng |s '#;35*. 8elaLlvely new" ln Lerms
of dlscovery (only abouL 30 years ago, whlch ls preLLy young for such an lmporLanL hormone),
lepLln ls known as Lhe anLl-sLarvaLlon hormone." And for
good reason.

LepLln derlves lLs name from %*F+-)/ whlch ls Lhe Creek word
meanlng Lhln."

LepLln dlrecLly conLrols a number of meLabollc processes ln
your body and Lherefore lndlrecLly conLrols raLe of faL loss.
WlLhouL maklng a huge llsL, lepLln conLrols feellngs of boLh hunger $#7 saLleLy (fullness). LepLln ls also
relaLed Lo Lhe producLlon of a number of oLher faL burnlng and meLabollc hormones, such as Lhe
Lhyrold hormones 13 (tr||odothyron|ne) and 14 (thyrox|ne).

When |ept|n |eve|s drop, product|on of those hormones drop as we||. And so, Lo puL lL slmply,
Lhe more lepLln you have, Lhe fasLer you lose faL.

Colng a blL furLher, lepLln ls produced ln Lhe faL cells, whlch means LhaL Lhe less faL you have,
Lhe less lepLln you'll produce-ln Lurn whlch means LhaL you lose faL aL a slower raLe.

(IMCk1AN1 CIN1 - h|s |s one reason peop|e try|ng to |ose the |ast S pounds have a harder
t|me than the f|rst S).



Sucks, rlghL? Ch, don'L worry, lL geLs worse.

Conslder Lhls: lf you've been Lralnlng and you've losL some faL, your 5$)*%"#* levels of lepLln
are lower.

lf +($+ wasn'L enough, conslder also LhaL when you resLrlcL Calorles (as you do when you're
Lrylng Lo lose Lhe lasL blL of faL), lepLln levels drop even lower, slowlng faL loss even furLher.

1he loglcal quesLlon, of course, becomes:

How Do We Combat Low Leptin Levels?

1he answer Lo LhaL quesLlon ls acLually very slmple, and aL Lhe same Llme very compllcaLed.
lL's compllcaLed because Lhere are really Lwo answers-Lhankfully, boLh of Lhem are really
raLher slmple.

When you are Lrylng Lo break Lhrough a faL loss plaLeau or geL rld of Lhe lasL few pounds, you
need Lo elLher work wlLhln Lhe parameLers LhaL your body and your hormones seL forLh, or
overcome Lhem.

ln Lhls case, we can do e|ther one.

WlLh lepLln, Lhe key ls Lo work wlLh your body and keep |ept|n |eve|s h|gh.

Cne way Lo do Lhls ls Lo noL drasLlcally resLrlcL Calorles. Whlch uCLS nC1 mean don'L dleL aL
all. Cbvlously you have Lo dleL-+(") ") $ 8$+ %-)) F3-63$1/ $8+*3 $%%P


Cf course, earller l menLloned LhaL Lhe slngle prlnclple on whlch all programs are founded ls
energy balance. Whlch of course begs Lhe quesLlon, 8oman, ya crazy basLard, how do you
expecL Lo creaLe energy deflclL and lose body faL lf you don'L cuL Calorles?

8aLher Lhan a severe dleL, l have seen wlLh my cllenLs LhaL lL's far beLLer Lo lmpose only a
1-7*)+ Calorle resLrlcLlon.

lrom Lhere, Lhe way we seek Lo lose faL ls by burnlng more calorles. 1hls ls known as g-flux"
or energy flux." (?ou may be wonderlng, 'lf Lhls ls Lnegy flux, why lsn'L lL L-flux lnsLead of C-
flux? l dunno, beaLs Lhe flux ouLLa me.)

ur. !ohn 8erardl, a hu ln nuLrlLlon and an all around fonL of knowledge, ls credlLed largely
wlLh Lhls ldea. lL's a blL beyond Lhe scope of Lhls dlscusslon, 8u1 sufflce lL Lo say LhaL keeplng
your calorle lnLake hlgh and burnlng more calorles Lhough exerclse ls called havlng a hlgh g-
flux."

So lL's beLLer Lo eaL 2700 calorles and 8u8n 700 Lhrough Lralnlng Lhan Lo eaL 2300 and burn
300, or eaL 2000 and burn none aL all Lhrough exerclse.

uue Lo Lhe hlgh g-flux, you're fuller, you'll hold on Lo muscle more easlly Anu your lepLln levels
won'L plummeL and slow your faL loss efforLs.

1hat's one way to |ose fat w|thout hat|ng ||fe and be|ng hungry a|| of the
t|me.

8uL Lhere ls anoLher.one LhaL ls a blL more fun.



1he second way Lo combaL low lepLln ls by consLanLly upregulaLlng lepLln levels. 1hls means
you occaslonally glve you body Lx18A calorles ln order Lo bump lepLln levels and conLlnue Lhe
raLe of faL loss.

1hls ls Lhe prlnclple of overfeed or cheaLlng," -lL's an awesome concepL LhaL l've used wlLh
greaL success.

Pere ls Lhe general prlnclple: as you dleL (somewhaL severely, ln Lhls case), lepLln levels wlll
drop, as we've esLabllshed. Cnce per week, you have a sLraLeglc overfeed or cheaL day" -
Lhls wlll upregulaLe lepLln levels as you Lake ln loLs of carbohydraLes and calorles. 1he cheaL
day ls fun and effecLlve, 8u1 lL does requlre you Lo eaL a loL of food on a slngle day-whlch
many people feel ls counLer-lnLulLlve when lL comes Lo faL loss. Powever, Lhe facL remalns
LhaL lL works!

When you purchased Final Phase Fat Loss, you were offered an opporLunlLy Lo plck up Lhe
;+#&5#+ dleL program LhaL lncorporaLes cheaLlng" Lo lose faL - cleverly, Lhls ls called CheaL
?our Way 1hln" and ls wrlLLen by my besL frlend, !oel Marlon.

CheaL ?our Way 1hln *%+&!''- reLalls for beLween 97 and
127 when noL on sale-however, lf you are lnLeresLed, you
have Lhe opLlon of plcklng C?W1 for Q?)+ $77-whlch ls a
savlngs of $30, as a Lhank you for plcklng up FPFL. 1hls ls a
speclal courLesy Lo my readers.malnly because l have so
many embarrasslng plcLures of !oel LhaL he has no cholce
buL Lo do lL for you.

Agaln, lL's a greaL program aL an lncredlble value, so lf you're
lnLeresLed, you can plck LhaL up by cllcklng PL8L.


Agaln, when lL comes Lo worklng wlLh lepLln, you have Lwo paLhs LhaL you can choose
beLween-elLher a C-lLux model, <= a cheaLlng model. 8oLh are *B+3*1*%4 effecLlve-lL [usL
depends on Lhe Lype of person you are and whlch you Lhlnk flLs besL wlLh your personallLy.

Chapter Summary
As you geL leaner, faL loss slows
1hls ls, ln large parL, because of a hormone called %*F+"#A
,*F+"# conLrols a number of meLabollc processes, such as
o leellngs of hunger and saLleLy
o roducLlon of Lhe Lhyrold hormones 13 and 14
o ,*F+"# conLrols a number of meLabollc processes, such as
LepLln ls produced ln faL cells-as you lose faL, you produce less lepLln
1he lower lepLln levels drop (from dleLlng) Lhe slower faL loss becomes
1o prevenL Lhls, you musL keep lepLln levels as hlgh as you can.
1here are Lwo ways Lo do Lhls:
1. Plgh C-llux
o keep calorles hlgh and creaLe energy deflclL Lhrough exerclse
2. CheaLlng roLocols
o keep calorles lower LhroughouL Lhe week, and cheaL once per week wlLh
hlgh calorles and carbs, whlch wlll upregulaLe lepLln levels
MAIN CIN1 - when fat |oss s|ows, |t |s due |n part to |ow |ept|n |eve|s. 1hese must be
regu|ated |f you want to keep fat |oss fast and eas|(er).



Chaptei S:
A Relationship 0nly
*+,-'%+. &'(( Complicateu
Romeo anu }uliet

Hormones & Fat Storage

As we've seen wlLh LepLln, cerLaln hormones can lncrease or decrease your raLe of faL loss.
8uL lL's also Lhe case LhaL your hormones can noL only make sure +($+ you hold onLo faL, buL
also heavlly dlcLaLe E(*3* you're golng Lo hold lL.

When you've losL Lhe flrsL 20 or 30 or 30 pounds and are [usL Lrylng Lo lose Lhe lasL few, whaL
you've really done ls sLrlpped away Lhe flrsL layer-Lhe *$)4 8$+, as we've Lalked abouL-and
now your body looks preLLy dlfferenL. What you'|| see |s that |nstead of ho|d|ng fat |n a fa|r|y
even d|str|but|on of |ayers over your ent|re body, you're ho|d|ng fat |n your "troub|e areas."

1haL ls, Lhe LAS1 places you lose faL are Lhe areas LhaL have always been a problem for you-
and when you're Lrylng Lo lose Lhe lasL few pounds, lL ls speclflcally ln Lhose areas LhaL faL wlll
be held. 1he reason you're holdlng faL ln Lhose area-and honesLly Lhe reason you'll lose faL
from Lhere lasL-|s '!+,#'- hormona|.

In fact, I'd go so far as to say that the #*35+# ;+%0#$$ of |os|ng the |ast few pounds |s |arge|y
hormona|.

As we sLudy Lhls more ln Lhe lndusLry, we see cerLaln hormonally-dlrecLed faL sLorage
paLLerns.

WlLh regard Lo loslng Lhe lasL few pounds, l'm golng Lo focus on-and Leach you-Lhe )F*@"8"@
hormones LhaL cause Lhe mosL common Lypes of reglonal faL sLorage. More lmporLanLly, l'll
show you how Lhe speclflc workouLs sLyles of FPFL wlll offseL Lhose hormonal lssues and
break Lhrough your faL loss plaLeau.


Boimone 0ne - Insulin
Love Banules aie
}ust Youi Bouy's Way of Saying
/0 '1%( )#$2 3#41567

Cne of Lhe mosL common forms of reglonal faL sLorage ls whaL l refer Lo as J@(3-#"@ %-2*
($#7?%$3 8$++"+?7*AO As you may have guessed, l personally suffer from Lhls grave condlLlon.

Cnce you're down Lo Lhe lasL few pounds, lf you noLlce LhaL Lhe preponderance of your faL ls
belng sLored ln your love handles and lower back.

.then chances are you're h|gh|y 5*$2'5* +#$5$3!*3.

8elng lnsulln reslsLanL essenLlally means LhaL your body doesn'L manage lnsulln ln Lhe mosL
efflclenL way. Speaklng blunLly and from personal experlence, my body baslcally sucks aL
managlng lnsulln, and l sLore nearly !'' of my faL ln my love handles and lower back.



1hls ls an excepLlonally common problem, parLlcularly among people who were prevlously faL
from eaLlng excess carbohydraLes. lf you were a faL kld llke me, Lhls ls probably you. l aLe
cereal for abouL slx meals a day.

It was terr|b|e.

And by terr|b|e, I mean de||c|ousbut I guess
not good for my phys|que.

In retrospect, lL probably also wasn'L very
good for my healLh. 8uL who cares abouL LhaL?
We're Lalklng abouL geLLlng lean here, damn lL,
we don'L have Llme for LhaL healLh nonsense.
(?es, l'm klddlng.)

Anyway, my Cap'n Crunch feasLs-noL Lo
menLlon oLher processed carbs-kepL splklng
my lnsulln, and evenLually l became lnsulln
reslsLanL. And now, years laLer, l sLore faL ln my
love handles. As l learned ln 6
Lh
grade Spanlsh
class, Lhls ls whaL we'd call, #- 5?*#-AO

now, afLer years of Lralnlng experlence, l now know LhaL lL ls posslble Lo combaL lnsulln
reslsLance wlLh exerclse-and ln facL, speclflc Lypes of exerclse are besL.

lrom whaL l have seen wlLh myself and Lhousands of cllenLs over Lhe pasL 8 years, lnsulln
relaLed faL sLorage ls mosL effecLlvely combaLed wlLh Lralnlng sLyles LhaL dynamlc exerclses


whlch requlre a loL of muscles Lo work aL once. Lxamples lnclude lunges, squaLs, and
comblnaLlon exerclses.

1hls ls because Lhese exerclses help your body Lo produce a number of *B+3*1*%4 lmporLanL
hormones such as lnsulln-llke CrowLh lacLor, also known as lCl-1. So named because lL ls
slmllar ln sLrucLure Lo lnsulln, lCl-1 helps Lo counLer acL lLs eponym-whlch ls greaL for us.

)%'*'+,'(- ./)01 23456 7*8 .*($3,* 2%456

Long sLory shorL, lCl-1 has a very poslLlve effecL on lnsulln senslLlvlLy.

1he Lake home ls LhaL performlng Lhese exerclses ln a speclflc way ls golng drasLlcally lncrease
lnsulln senslLlvlLy E("%* belng exLremely effecLlve for overall faL burnlng. 1hls means LhaL
you'll lose faL ln generally, and from Lhe love handles-parLlcularly lf LhaL's where you sLore lL.



1herefore, ln order Lo combaL lnsulln reslsLance and Lhe relaLed reglonal faL sLorage, lncrease
lnsulln senslLlvlLy, and faclllLaLe overall faL burnlng wlLh Lhe lnLenL Lo break faL loss plaLeaus
and geL as lean as posslble, Dynamic Training has been lncluded as parL of Lhe Final
Phase Fat Loss Lralnlng sysLem.

Secti on Summary
lnsulln ls largely responslble for love handle and lower back faL sLorage
1hls ls due ln large parL Lo belng lnsulln reslsLanL" or havlng LCW lnsulln senslLlvlLy
o 1hls baslcally means your body doesn'L manage lnsulln well
! 1hls sLaLe resulLs, for mosL of us, from years of lnsulln splklng and crashlng
and splklng and crashlng when we eaL loLs and loLs of hlgh-glycemlc, fasL-
dlgesLlng carbohydraLes.
ln order Lo begln loslng love handle faL, you musL address Lhe lnsulln lmbalance-
lncrease lnsulln senslLlvlLy and reduce lnsulln reslsLance
1o do 1PlS, you musL lncrease a hormone called lCl-1, or lnsulln-Llke CrowLh lacLor,
whlch (over Llme) can have a profound affecL on lnsulln senslLlvlLy
All of Lhls can be accompllshed by performlng uynamlc 1ralnlng, whlch conslsL of fasL-
based clrculLs LhaL a predomlnanLly made up wlLh full body and comblnaLlon
movemenLs.

MAIN CIN1 - Manage |nsu||n, |ose the |ove hand|es



Boimone Two - Coitisol
Stiess Boimones anu
Big Bau Belly Fat

AnoLher Lroublesome hormone LhaL causes reglonal faL sLorage ls one LhaL's goLLen ! '%3 of
press ln Lhe pasL few years. As you probably flgured ouL (because l gave lL away ln Lhe
headllne), l'm Lalklng abouL corLlsol.

As you probably also flgured ouL from my headllne-and as you've probably heard on laLe
nlghL 1v ads Lrylng Lo sell you anLl-corLlsol pllls-Lhls parLlcular hormone has a hand ln
abdomlnal faL sLorage. Whlch ls Lo say: lf you're holdlng a loL of belly faL, chances are you're
goL hlgh corLlsol.
!usL so we're on Lhe same page, l suppose a deflnlLlon ls ln
order. CorLlsol ls a hormone LhaL ls produced by Lhe
adrenal corLex ln Lhe adrenal gland LhaL plays a few
dlfferenL roles:

1he F3"1$34 8?#@+"-# of corLlsol ls Lo lncrease Lhe amlno
acld supply Lo Lhe llver when Lhere are low levels presenL.

1h|s act, however, serves to |ncrease prote|n catabo||sm (|t can eat away at musc|e).

?ou've probably also heard corLlsol referred Lo as a sLress hormone" -and Lhls ls acLually
preLLy accuraLe. Whlch ls Lo say LhaL corLlsol ls produced ln nearly any sLressful envlronmenL


or and Lhe producLlon ls encouraged by any Lype of sLress. 1hls lncludes, physlcal sLress,
emoLlonal sLress, menLal sLress, or oLher meLabollc sLress (dleLary dlsrupLlons, alcohol, and
oLher Loxlc hablLs).

Stress Hormones? Of course Im
stressedlook at all this belly fat!

lL's also menLloned ln Lhe medla LhaL hlgh levels of corLlsol are ofLen assoclaLed wlLh faLlgue
and lack of sleep. Whlle LhaL ") Lrue, please LrusL me when l say LhaL you @$##-+ s|eep away
Lhe lasL 13 pounds-serlously, l've Lrled lL.

lL's lmporLanL Lo noLe LhaL nearly any Lype of exerclse also produces corLlsol-Lhls ls Lhe
physlcal sLress" LhaL l menLloned [usL a blL ago. 1haL means LhaL dolng exerclse noL only
creaLes a hormone LhaL eaLs
away aL muscle-whlch ls
preLLy much Lhe opposlLe of
whaL you wanL exerclse Lo
do-buL LhaL same hormone
can a|so be respons|b|e for
stor|ng be||y fat.

lf you sLore Lhe ma[orlLy of
your faL ln your belly, and LhaL
ls Lhe lasL place you lose lL from,
Lhen chances are, you're goL hlgh corLlsol,



1he good news ls LhaL exerclse $%)- produces oLher hormones LhaL offseL or counLeracL Lhe
effecLs of corLlsol. Among Lhose ls CrowLh Pormone (CP), whlch ls ;+%/!/'- Lhe slngle mosL
effecLlve subsLance produced ln Lhe body LhaL helps Lo boLh galn muscle and burn faL.

Ceneral faL loss beneflLs noLwlLhsLandlng, CP ls also awesome-LasLlc (yes, l made
Lhls word up) for anoLher reason.

ou guessed |t: Growth normone |s except|ona||y successfu| at
combat|ng the effects of cort|so|.

ln facL, oLher Lhan noL produclng corLlsol ln Lhe flrsL place (whlch ls lmposslble on a Lralnlng
program), Lhe slngle mosL effecLlve way Lo counLer Lhe effecLs of corLlsol ls wlLh growLh
hormone.

nere's the |nterest|ng part: as l've menLloned, boLh corLlsol and CP are produced by
exerclse, and alLhough lL's lmposslble Lo quanLlfy Lhe exacL amounLs of each LhaL wlll be
produced, we know LhaL ln order Lo burn belly faL, combaL corLlsol, and help offseL reglonal faL
sLorage, lL ls obvlously beneflclal Lo produce as much growLh hormone as posslble.

1aklng Lhls ldea and experlmenLlng a blL, l've come up wlLh workouLs LhaL are lncredlbly
efflclenL aL produclng growLh hormone. 1hese workouLs fall lnLo Lhe caLegory of Lactic Acid
Training, and we'll cover more of LhaL ln a blL.

As an aslde, lL should also be menLloned LhaL Lhe producLlon of lCl-1, whlch we've
dlscussed, ls also heavlly dependenL on sLlmulaLlon by growLh hormone.



1herefore, performlng lacLlc acld based Lralnlng rouLlnes wlll be excepLlonally lmporLanL,
because such Lralnlng resulLs ln Lhe producLlon of growLh hormone, whlch ln Lurn resulLs ln Lhe
producLlon of lCl-1.

1he end resulL ls LhaL you'll lose faL ln general, buL also from boLh your belly and love handles.
lL's a faL loss 1-2 punch.

1o Lake advanLage of Lhls, Final Phase Fat Loss uLlllzes lactic acid training Lhe mosL
effecLlve way posslble.

Secti on Summary
CorLlsol ls Lhe hormone mosL closely assoclaLed wlLh belly faL sLorage
Also called a sLress hormone" corLlsol ls produced from all Lypes of sLress: emoLlonal,
psychologlcal, and physlologlcal
o hyslologlcal sLress lncludes exerclse-mosL noLably long Lralnlng sesslons and
sLeady sLaLe cardlo
1o offseL corLlsol (and Lherefore belly faL), one should Lraln ln a way LhaL produces
anoLher hormone, called CrowLh Pormone
o CrowLh Pormone ls one of Lhe mosL effecLlve compounds ln your body for boLh
faL loss and muscle galn
1o produce CrowLh Pormones, you perform lacLlc acld Lralnlng

MAIN CIN1 - |act|c ac|d " growth hormone " b|ast be||y fat


www.RomanFitnessSystems.com Page Su

Boimone Thiee - Estiogen
0Nu This Stuff is 839!:;

Wellthat is, if you like Man-Boobs and fat asses

W|thout offend|ng any women out there (I hope!), we need to ta|k about
estrogen as ob[ect|ve|y as poss|b|e.

now, l've been known Lo make some [okes abouL how esLrogen ls responslble for a loL of noL
so greaL Lhlngs (llke Lhe success of Lhe >E"%"6(+ Saga) buL ln reallLy l don'L haLe esLrogen as a
hormone-l [usL dlsllke lLs effecLs wlLh regard Lo faL galn and faL sLorage.

?ou see, from esLrogen ls a hormone LhaL causes noL
only reglonal faL sLorage, buL also 6*#*3$% faL sLorage.
lL ls because of Lhls effecL LhaL many beef caLLle are
ln[ecLed wlLh esLrogen compounds, Lhe lncreased faL
sLorage enhances meaL marbllng," supposedly maklng
Lhe meaL LasLe beLLer.

(Ummm.I'|| sk|p the estrogen-meat, thank you very much!)


www.RomanFitnessSystems.com Page S1

ln Lerms of reglonal faL sLorage, we have only Lo
look aL Lhe average faL sLorage paLLerns of Lhe
average woman Lo see how esLrogen comes lnLo
play. lor Lhose who haven'L flgured lL ouL yeL,
hlgh esLrogen resulLs ln faL sLorage ln Lhe hlps,
Lhlghs, and chesL.

Speaklng generally, because Lhey have such hlgh
esLrogen, l Lhlnk we can agree LhaL Lyplcally
women Lend Lo sLore Lhe ma[orlLy of faL ln Lhelr
lower body (and breasLs ln many cases) and a loL
less everywhere else.

After years of tra|n|ng hundreds upon hundreds
of women of women, l can say wlLh cerLalnLy
LhaL Lhe mosL common requesL l geL ls Lo help wlLh
hlp and Lhlgh faL.

As you might well imagine

I very rarely get requests to help rarely get requests to create training
programs that reduce breast size.

<+ %*$)+ #-+ "# E-1*#A

Cn the other hand, many of men have whaL mlghL call $+4F"@$%%4 ("6( esLrogen levels,
and Lherefore ofLen have correspondlng faL sLorage paLLerns.


ln a good number of male cllenLs, esLrogen relaLed faL sLorage manlfesLs lLself ln Lhe
lncredlbly emasculaLlng phenomenon of man-boobs.

Man-boobs make hi m sad :(

(I shou|d a|so note that th|s |s becom|ng a |ot more common of |ate, and that |s probab|y
d|rect|y re|ated to the estrogen and other hormones be|ng pumped |nto our food, wh|ch |s
affect|ng our own hormona| env|ronments. 8ut that's a rant for another t|me.)

1he take home ls LhaL whlle we cerLalnly can'L decrease Lhe amounL of esLrogen ln a
woman's body-and usually noL ln a man's-Lhrough Lralnlng. Powever, Lhrough correcL and
LargeLed +4F*) of Lralnlng, we can work aga|nst estrogen re|ated fat storage.


www.RomanFitnessSystems.com Page SS

And of course, Lhe besL way Lo combaL such faL sLorage ls wlLh esLrogen's morLal
nemesls: 1esLosLerone.

Ckay, okay.maybe LesLosLerone and esLrogen
aren'L #*1*)*) ln Lhe )+3"@+*)+ sense of Lhe word,
buL you know whaL l mean.

Powever, Lhe polnL l'm Lrylng Lo make ls preLLy
slmple-by uLlllzlng cerLaln speclflc Lralnlng
modallLles LhaL lncrease Lhe producLlon and release
of LesLosLerone, you can begln Lo Lurn Lhe Lldes of
Lhe war agalnsL esLrogen relaLed faL sLorage.

Agaln, Lo be clear, for Lhe mosL parL your acLual
esLrogen levels wlll remaln unaffecLed-lL's merely
Lhe faL dlsLrlbuLlon creaLed or lnfluenced by hlgh esLrogen LhaL wlll be affecLed. So ladles,
have no fear-your femlnlnlLy wlll remaln lnLacL, l promlse.

I need to ment|on here, however, LhaL whlle l have seen Lhls meLhod work wlLh boLh men and
women Lo blasL lower body faL, and l have Lhe supporL of Lhe emplrlcal evldence from 3 years
of uLlllzlng Lhls meLhod for [usL such a purpose-Lhe research ls a blL unclear.

WlLh regard Lo women, a few sLudles do show LhaL Lralnlng lncreases serum levels of
LesLosLerone. Powever, a good number of sLudles show Lhe opposlLe. So l am noL wllllng Lo
say wlLh 100 cerLalnLy LhaL Lhese flndlngs would pan ouL ln a lab seLLlng. Powever, agaln,


wlLh years of personal experlence and flrsLhand accounLs of so many of my cllenLs, l AM wllllng
Lo say LhaL l1 WC8kS!

ln any evenL, Lo produce Lhe aforemenLloned LesLosLerone and regulaLe esLrogen relaLed faL
sLorage, Final Phase Fat Loss uses someLhlng called Density Based Training.

1ralnlng ln Lhls way forces you Lo do ever-lncreaslng amounLs of work, and challenglng your
body ln LhaL way prompLs Lhe producLlon and release of a number of hormones for recovery.
1esLosLerone, for sLarLers, buL ALSC some growLh hormone, llC-1, and a subsLance called
Mechano CrowLh lacLor.

Whlle LesLosLerone lLself wlll help mlLlgaLe Lhe effecLs of hlgh esLrogen wlLh regard Lo faL
sLorage, lL's Lhe comblnaLlon of all of Lhose hormones LhaL are excepLlonal for overall faL loss.
Secti on Summary
LsLrogen ls responslble ln parL for lower body faL sLorage, as well as chesL faL sLorage (ln
men)
1hls can be observed slmply by looklng aL LradlLlonal faL sLorage paLLerns ln women vs.
men-hlsLorlcally women (who have much hlgher levels of esLrogen) sLore a greaL
amounL of faL ln Lhe lower body, compared Lo men.
1o combaL esLrogen, Lhe goal ls Lo produce more LesLosLerone
1o do Lhls, perform uenslLy 8ased 1ralnlng, whlch encourages Lhe producLlon of
1esLosLerone
MAIN CIN1 - erform dens|ty tra|n|ng to |ncrease testosterone, wh|ch |n turn w||| offset estrogen
re|ated |ower body fat storage.



Putting
It
Togethei

now LhaL we've gone over why lL's harder Lo lose Lhe lasL Len pounds of faL Lhan
Lhe flrsL 20 or 30, Anu why lL's so hard Lo break Lhrough faL loss plaLeaus, lL's Llme
Lo Lake lL a sLep furLher.
1hus far, l've shared wlLh you prlmarlly Lhe problems: slowed meLabollc raLe,
evoluLlonary faL sLorage, and mosL lmporLanLly how your hormones can play lnLo
faL galn, faL sLorage, and even faL loss.
l have only Louched brlefly on Lhe parLlcular meLhods and Lhe way ln whlch Final
Phase Fat Loss wlll asslsL you ln your quesL Lo lose Lhe nexL 20 or Lhe lasL 3.

And LhaL, l wlll do. 8uL flrsL, a qulck word from lsabel.



Isabel is taking charge over her problem areas through
hormone-stimulating training!
1he workouLs ln Final Phase Fat Loss
have challenged by body beyond whaL many oLher
exerclse programs have before. l love LhaL l can
geL an lncredlbly lnLense and effecLlve workouL ln a
mlnlmal amounL of Llme.

1he besL changes l've seen ln my body have
especlally been ln my lower body, whlch has
always been a problem area for me and have
always had Lo pay speclal aLLenLlon Lo.

!ohn has comblned Lhe besL exerclses Lo Lone my
lower body wlLhouL requlrlng a Lon of cardlo Lo do
so. l really dlsllke cardlo-- whlch ls why !ohn's hlgh
lnLenslLy workouLs are perfecL for me. 1hey geL my
hearL raLe up wlLhouL ever sLepplng on a cardlo
machlne.

l've already seen dramaLlc lmprovemenLs ln my
body ln [usL 3 weeks on Lhe program. SC exclLed Lo
see whaL Lhe nexL several weeks wlll brlng!

lsabel ue Los 8los
AuLhor, >(* R"*+ ;-%?+"-# '3-63$1
New Iersey



Chaptei 4:
The Final Phase Fat Loss
Nauness Methodology
Final Phase Fat Loss lsn'L [usL a book, and lL lsn'L [usL a workouL or even serles of
workouLs. ln facL, whlle Lhe LexL you're golng Lo read laLer on cerLalnly comprlses an excellenL
program, FPFL ls more Lhan LhaL-|t's a comp|ete 3+!5*5*, $-$3#&A

So far, l have menLloned mulLlple Lralnlng sLyles: dynamlc Lralnlng, denslLy based Lralnlng, and
lacLlc acld Lralnlng. ln addlLlon, heavy sLrengLh based clrculL Lralnlng ls used, buL we'll geL Lo
LhaL ln a blL.

8rlnglng up a varleLy of Lralnlng sLyles ls usually a greaL way Lo confuse people, because Lhe
quesLlon wlll be, well whlch one do l use?"

And the answer |s a|| of them.

A llLLle over a year ago, l acLually saL down and wroLe a compleLe arLlcle where l ouLllned whaL
l consldered Lhe LssenLlal rlnclples for 8adlcal laL Loss rogrammlng.

1haL arLlcle was, for all lnLenLs and purposes, a condensed verslon of Lhe prlnclples ln Lhls
book-and abrldged verslon of Lhe very prlnclples LhaL govern FPFL. Cf all of Lhe arLlcles and


lnLervlews l've ever publlshed on any slLe or ln any magazlne, LhaL arLlcle was by far Lhe mosL
popular.

And wlLh good reason-Lhe lnformaLlon ls effecLlve. lurLher Lo LhaL, lL slmply &!6#$ $#*$#>
1hese prlnclples resound wlLh people because Lhey are loglcal, undersLandable, and Lrue.
Anu, lf you follow Lhese prlnclples, ?Cu WlLL CL1 8LSuL1S. lL's LhaL slmple.

l'll now share LhaL same lnformaLlon here wlLh you, boLh generally and wlLh speclflc regard Lo
Final Phase Fat Loss.

1o begln aL Lhe beglnnlng, Lhe LwlsL LhaL makes my programs for radlcal faL loss a blL more
fun-and ln my experlence, a more effecLlve-Lhan oLhers ouL Lhere ls the pr|nc|p|e of
rotat|ng tra|n|ng sty|es.

1he prlmary goal ls Lo lose faL lAS1. WlLh Final Phase Fat Loss, noL only are we almlng
for LhaL, buL we also have Lhe added pressure of Lrylng Lo geL leaner Lhan ever before, or Lo
break Lhrough a faL loss plaLeau (or boLh).

kotat|ng tra|n|ng sty|es-assumlng Lhey're all deslgned wlLh Lhe same ldeas abouL
overall programmlng kepL ln mlnd-ls mosL effecLlve way Lo do LhaL, perlod. l flrsL dlscovered
Lhls when l had Lo geL ready for a beach parLy LhaL would serve as a sorL of hlgh school reunlon
for me. l wanLed Lo do faL loss Lralnlng and geL lean, but I wasn't w||||ng to sacr|f|ce musc|e.

8y comblnlng Lralnlng meLhods over Lhe course of a slngle Lralnlng week, noL only dld l geL Lo
hold onLo my lean body mass, buL l also dlscovered LhaL roLaLlon of Lralnlng sLyles ls [usL
lncredlbly effecLlve for faL loss.



llrsLly, lL allows you Lo lose faL fasLer because you're [usL geLLlng hlL wlLh mulLlple Lypes of
sLlmulus all Lhe Llme, lL's hard Lo really adapL Lo LhaL. 1he lack of adapLaLlon ls whaL lncreases
Lhe raLe of faL loss over oLher programs.

l haLe Lo call on Lralnlng cllches and pseudo-sclenLlflc manLra llke you have Lo keep Lhe body
guesslng" and muscle confuslon," buL Lhe reallLy of Lhe slLuaLlon ls Lruly LhaL sLaylng ahead of
Lhe adapLaLlon curve ls beLLer for progress.

Secondly, as we have Lhoroughly covered LhroughouL Lhe LexL Lhus far, Lhere ls a Lremendous
hormonal componenL Lo address, and Lhe needs LhaL arlse from hormonal faL sLorage can be
addressed wlLhln Lhe conLexL of a slngle program-lf lL's deslgned Lhe rlghL way. And Final
Phase Fat Loss ls.

Final Phase Fat Loss ls seL up Lo maxlmlze resulLs by $3+!3#,50!''- roLaLlng Lhe four
Lralnlng modallLles wlLhln Lhe conLexL of a Lralnlng week.

8aLher Lhan havlng Lhese Lralnlng sLyles lnLeracLlng ln an add|t|ve way, where you compound
Lhe beneflLs of each, Lhere ls acLually )4#*36")+"@ "#+*3F%$4 beLween Lhem. 8y uLlllzlng Lhe
speclflc modallLles feaLured ln Lhe program, you wlll Lraln ln a way LhaL ls calorlcally expenslve
LvL8? Llme you sLep fooL ln Lhe gym.
IMCk1AN1 CIN1
And of course.you w||| !'$%
address your
hormona| |ssues.


And here is the best part: even lf your parLlcular hormonal lssue
lSn'1 addressed by LhaL speclflc Lralnlng sLyle, you'll sLlll beneflL from LhaL
sLyle because lL wlll be challenglng your body and creaLlng ever-changlng
sLlmulus.

Even if youre not insulin resistant, dynamic training IS
going to help you.

Even if youre not suffering from chronically high cortisol, lactic
acid training and Lhe CP produces lS golng Lo help you burn more faL.

Even if you dont have high estrogen, density training ls one of Lhe besL faL
loss Lralnlng proLocols on Lhe face of Lhe earLh, and WlLL make you leaner and flLLer.

And even if you dont care about muscle, the strength-based circuit
training (dlscussed below) WlLL lncrease your sLrengLh and help you hold onLo lean body
mass, ensurlng LhaL you don'L galn welghL back laLer.

1haL's Lhe beauLy of Final Phase Fat Loss -even when you're noL addresslng your
speclflc reglonal faL loss, you're addresslng your overall faL sLorage, overall faL loss, and overall
8LSuL1S.

WlLh each and every Lralnlng sesslon.


ln addlLlon, Lhese Lralnlng sLyles and Lhe responses Lhey ellclL are noL haphazardly chosen.
1hey are noL Lhrown LogeLher. 1hey are noL a number of slngle enLlLles worklng Lowards
dlfferenL goals LhaL [usL happen Lo llne up.

1hese Lralnlng sesslons, along wlLh Lhe sLyles Lhey represenL are qulLe slmllar Lo a Leam of bad-
ass super heroes (D"#7 -8 %"D* +(* Iust|ce League/ -#%4 E"+(-?+ Aquaman/ 5*@$?)* (* E$) D"#7
-8 %$1*SA

1hey work LogeLher. 1hey complemenL one anoLher. 1he sLrengLh of one cancels ouL Lhe
weakness of anoLher. klnd of llke how someLlmes 8aLman has Lo save Superman from
krypLonlLe. Superman ls greaL on hls own, buL 8aLman's Lhere Lo offseL LhaL krypLonlLe
weakness. ?eah.llke LhaL.

Got i t? And so thats how i t works.

Final Phase Fat Loss ls a Lralnlng &#34%(%'%,- LhaL ls made up mulLlples
Lralnlng &%(!'535#$A

So leL's meeL look close aL Lhe modallLles, so LhaL we can puL Lo use Lhls greaL meLhodology.

Secti on Summary
ln order Lo make a faL loss program MCS1 effecLlve, Lhe one of Lhe besL ways Lo seL up
Lhe workouLs ls Lo roLaLe Lralnlng )+4%*) or +4F*).
1hls noL only keeps sLlmulus new, buL also allows Lhe sLrengLh of one sLyle Lo cancel ouL
any weakness from Lhe oLhers.


Training Modality # 1
Dynamic
Training

uynamlc Lralnlng ls probably Lhe largesL parL of whaL we do for faL loss aL my faclllLy. ln facL,
Lhe ldea of uynamlsm ls one of Lhe over-archlng Lheorles LhaL governs Lhe Lralnlng proLocols aL
8oman llLness SysLems.

8ecause lL's a somewhaL nebulous Lerm, l'll [usL brlefly descrlbe how we use Lhe phrase
dynamlc Lralnlng" wlLhln Lhe conLexL of our flLness programs, boLh generally, and wlLh
speclflc regard Lo Final Phase Fat Loss.

Ior koman I|tness Systems, (-*!&5$& |s essent|a||y the pr|nc|p|e of
us|ng movement to |ncrease the ab|||ty to move.

Umthat sounds dumb.

?es, l'm aware of LhaL. l guess l should make lL a blL clearer-the |dea of Dynam|c 1ra|n|ng |s
rea||y th|s: uslng a comblnaLlon of exploslve exerclses, speed drllls, and numerous varleLals of
LradlLlonal meLhods, we seek Lo lmprove exploslveness, aglllLy, dexLerlLy, and moblllLy.
1hls ls, of course, all whlle focuslng on faL loss, muscle galn, or boLh.


W|th Dynam|c tra|n|ng, we seek Lo use as many compound exerclses, hybrld and
comblnaLlon movemenLs and complexes as effecLlvely posslble Lo meeL our goals. nearly all of
Lhe exerclses were selecLed wlLh Lhe ldea of lncreased movemenL lnvolved.

Suff|ce |t to say that my be||ef |s th|s: lf your goal ls 7*@3*$)*7 faL or "#@3*$)*7
flLness, you are dolng yourself a grave dlsservlce lf you are performlng even 20 of lower body
exerclses wlLh boLh feeL rooLed Lo Lhe ground-ln facL, you're probably noL geLLlng half Lhe
resulLs you could be.
lor LhaL reason, nearly all Lralnlng sesslons are heavlly dependenL on
varlaLlons of Lhe besL exerclses for faL loss: Lhe lunge, overhead
press, slngle leg squaL, and bodywelghL pulllng.

1hese exerclses serve as Lhe foundaLlon for all of Lhe dynamlc
workouLs, whlch are fasL paced and use Lhe mosL comblnaLlon and
hybrld movemenLs. AddlLlonally, Lhe ldea of dynamlsm works lLs
way lnLo all of Lhe oLher Lralnlng sLyles.

Modali ty Summary
uynamlc 1ralnlng ls fasL-paced clrculL Lralnlng
1he purpose of Lhe modallLy ls Lo lncreased movemenL and moblllLy
ln order Lo produce lCl-1, many muscle groups musL be used A1 1PL SAML 1lML
o 1o do Lhls, comblnaLlon movemenLs such as Lhe curl-Lo-press or overhead
walklng lunge are used
Cver-archlng Lralnlng Lheory LhaL governs my sLyle, as well as Lralnlng aL my faclllLy
MAIN CIN1 - Dynam|c 1ra|n|ng |ncreases IGI-1 wh|ch he|ps |nsu||n sens|t|v|ty, and therefore
ass|sts |n |os|ng |nsu||n-re|ated fat, |n the LCVL nANDLLS

Overhead Pl ate Wal ki ng
Lunge


Lactic Acid
Training

Lactic Acid training ls a greaL way Lo uLlllze welghL Lralnlng for faL loss and hormone
manlpulaLlon. unllke meLabollc reslsLance Lralnlng or even my own dynamlc Lralnlng-boLh of
whlch essenLlally [usL focus on parLlcular exerclse order and shorL resL perlods-lacLlc acld
based programs are a dlfferenL beasL alLogeLher. Whlle lacLlc acld Lralnlng lsn'L perfecL, lf
you're focuslng solely on faL loss lL's one of Lhe besL meLhods you can use.

8efore we geL lnLo all Lhe fun sLuff, we've obvlously goL Lo answer a few of Lhe essenLlals
quesLlons.

(Cr even lf we don'L, l llke wrlLlng sLuff, so here we go.)

What is Lactic Acid?

Ah, l'm glad you asked! Ckay, Lechnlcally you dldn'L. l dld.
8uL sLlll. ?ou wanna know.


Well, flrsL leL's do a really borlng sclence-y deflnlLlon flrsL. 8elng LhaL l don'L wanL Lo Lake ouL
my old 8lology LexLbooks Lo glve you a word for word deflnlLlon, l Lalked Lo my frlend
Wlklpedla, and Lhls ls whaL he Lold me:
Lactic acid (IUPAC systematic name: 2-hydroxypropanoic acid) is a chemical compound that plays a role in several
biochemical processes. It was first isolated in 1780 by a Swedish chemist, Carl Wilhelm Scheele, and is a carboxylic acid with
a chemical formula of C
3
H
6
O
3
. It has a hydroxyl group adjacent to the carboxyl group, making it an alpha hydroxy acid (AHA). In
solution, it can lose a proton from the acidic group, producing
the lactate ion CH
3
CH(OH)COO
!
. It is miscible with water or ethanol, and
is hygroscopic.
Lactic acid is chiral and has two optical isomers. One is known as L-(+)-lactic acid or (S)-
lactic acid and the other, its mirror image, is D-(!)-lactic acid or (R)-lactic acid. L-(+)-Lactic
acid is the biologically important isomer.
In animals, L-lactate is constantly produced from pyruvate via the enzyme lactate
dehydrogenase (LDH) in a process of fermentation during normal
metabolism and exercise. It does not increase in concentration until the rate of lactate
production exceeds the rate of lactate removal which is governed by a number of factors
including: monocarboxylate transporters, concentration and isoform of LDH and oxidative
capacity of tissues. The concentration of blood lactate is usually 12 mmol/L at rest, but can rise to over 20 mmol/L during intense
exertion.

What does ANY of that have to do
with fat loss MY fat?

AnoLher good quesLlon! Pang on, l'm geLLlng Lhere. WlLh speclflc regard Lo exerclse,
lL's lmporLanL Lo say LhaL ulLlmaLely, lacLlc acld ls a chemlcal wasLe by-producL LhaL ls creaLed
durlng cerLaln chemlcal reacLlons LhaL exerclse creaLes.



Speclflcally, your aLLempL Lo llfL welghLs requlres Lhe convers|on of g|ucose lnLo conLracLlon
and movemenL and oxygen demands exceed your body's ablllLy Lo meeL Lhem. As glycogen
breaks down ln Lhe absence of oxygen, lL creaLes boLh A1 and yruvaLe*, whlch ln Lurn
creaLes hydrogen lons, whlch ulLlmaLely creaLes lacLlc acld.
*Iun ||tt|e s|de note. Contrary to popu|ar be||ef, |t |s ?-+2@!3#, not |act|c ac|d, wh|ch causes the not-so-p|easant burn|ng
sensat|on that we assoc|ate w|th the approach of muscu|ar fa||ure.

Okay, so thats where it comes from.
What the heck does i t DO?

no need Lo geL snlppy. l'll Lell you. lL goes llke Lhls. As lacLlc acld meLabollLes begln Lo flood
Lhe bloodsLream, Lhls |ncreases the overa|| ac|d|ty (makes sense-lL's called lacLlc AClu afLer
all) of Lhe exLracellular Llssues, and nerve lrrlLaLlon occurs.

1rans|at|on: bas|ca||y, some bad stuff happens and |t hurts.

A%"7 4#+#:$ 34# ,%%( ;!+3. When your blood and nerves and oLher Llssues are all
acld-y, your body goes, dude, Lhls sucks, l'm golng Lo flx lL." 8aslcally, because Lhe cycle of
meLabollc wasLe removal ls breaklng down, cerLaln processes begln Lo regulaLe acldlLy.

1o whlch, you may ask.

Umwhy is that the Good Part?


Slmple: |n order to regu|ate that ac|d|ty, your body sLarLs Lo produce Lremendous
amounLs of CrowLh Pormone-and for anyone who doesn'L know, CrowLh Pormone ls Lhe
slngle mosL effecLlve blologlcal compound your body can produce Lo ellclL faL loss or muscle
galn.

LxacLly how much CrowLh Pormone wlll be produced durlng lacLlc acld Lralnlng? We||, |t's
hard to quant|fy, but my est|mates p|ace |t somewhere |n the area of "a metr|c crap-|oad."

And by that, of course, I mean
a lotta freakin Growth Hormone.



Waitso basically
Im producing lactic acid in order to elicit
production of Growth Hormone?

now you've goL lL! 1haL's exacLly rlghL.

Slmply sLaLed, Lralnlng ln a way LhaL produces a loL of lacLlc acld-and Lhereby slgnals
lmmense release of Growth normone-ls one of Lhe slngle mosL effecLlve ways Lo Lrlgger
overall faL loss, especlally lf you're ln a calorlc deflclL.

As we covered above, growLh hormone ls helpful for general faL loss, buL ls speclflcally
beneflclal ln LhaL Lhls hormone can counLeracL Lhe effecLs of corLlsol, aL leasL ln Lerms of Lhe
effecL on faL sLorage.

ln addlLlon, lL's been poslLed LhaL producLlon of lacLlc acld can also creaLe some level of
locallzed faL loss, you know-spoL reducLlon. 1haL ls Lo say, Lhere ls cerLaln evldence Lo
suggesL LhaL lf you sLrucLure leg Lralnlng Lo produce lacLlc acld, you can reduce faL sLores ln Lhe
legs.

Whlle l'm noL really convlnced LhaL Lhls has all LhaL much merlL, from Llme Lo Llme l've been
surprlsed aL how qulckly lower body faL sLorage can be offseL by lncorporaLlng Lhls sLyle of
Lralnlng.
Cf course, l've Lrled lL on myself and dozens of my cllenLs.buL Lhe problem ls LhaL Lhere's no
real way Lo quanLlfy wheLher lL's worklng. We prlmarlly do full-body workouLs, and we lose faL
over Lhe whole body.


uesplLe seelng some cool Lhlngs, l'm noL ready Lo boldly say LhaL Lralnlng lower body ln Lhls
was expressly leads Lo lower body faL. lL's worLh menLlonlng because Lhere's some emplrlcal
evldence ouL Lhere. lor whaL lL's worLh.

Alri ghty, Roman, youve got me convi nced.
So how do I do it?

1he lmporLanL Lhlng Lo noLe ls LhaL lacLlc acld ls produced predomlnanLly durlng Lhe concenLrlc
(or poslLlve) phase of Lhe movemenL. So, when you're actua||y ||ft|ng the we|ght, you're
produc|ng a |ot more |act|c ac|d than when you're |ower|ng |t.

ln order Lo max|m|ze producLlon of lacLlc acld, we slmply modlfy our llfLlng speed Lo Lake Lhe
greaLesL advanLage of LhaL facL. W|th most tra|n|ng moda||t|es, you're us|ng a 202 cadence.
1hls means LhaL you're llfLlng Lhe welghL for Lwo seconds, pauslng for zero seconds, and Lhen
lowerlng Lhe welghL for 2 seconds. ln some cases, you'll use a 203 cadence, whlch ls [usL a
slower lowerlng phase.

As an aside, although as an industry were getting away from tempo
prescriptions, most programs still give basic guidelines that will usually
include a note to focus on making the lowering phase a bit slower. Thats
what we could appropriately term traditional lifting speed.

In 6##;5*, w|th that ||ne of thought, |act|c ac|d tra|n|ng can, to some degree, be
thought of as "|nverted tempo tra|n|ng." 1o LhaL, we llfL Lhe welghL over a perlod of 4

www.RomanFitnessSystems.com Page Su

seconds (ln mosL cases) and lower exLremely qulckly, ln order Lo allow for nearly consLanL
concenLrlc Lenslon and hlgh levels of lacLlc acld producLlon.

1o glve an example, lf you were dolng a shoulder press/overhead press/mlllLary press, a slngle
rep would appear llke Lhe followlng:

LIFT the weight ovei a peiiou of 4 seconus
L0WER the weight as quickly as possible in goou foim
INNEBIATELY begin lifting again.

1o relLeraLe, llfLlng ln Lhls way produces a Lremendous amounL of lacLlc acld, whlch ln Lurn
forces your body Lo produce excepLlonally hlgh amounLs of growLh hormones. noL only wlll
such producLlon faclllLaLe ln fasLer faL burnlng, lL wlll also have a noLlceable lmpacL on sLorage
of belly faL.

Modali ty Summary
LacLlc Acld ls a wasLe-by producL LhaL resulLs from exerclse (among oLher Lhlngs)
When LacLlc Acld ls produced, Lhere ls a @-33*)F-#7"#6 lncrease ln Lhe producLlon of growLh
hormone
LacLlc acld ls prlmarlly creaLed durlng Lhe @-#@*#+3"@ or ||ft|ng phase of an exerclse
o 1herefore, Lo perform lacLlc acld Lralnlng, we lnvL81 LradlLlonal llfLlng Lempos
! 1hls means we Lll1 Lhe welghL $'%"'- and lower lL qulckly
o LlfLlng Lhls way requlres Lhe use of llghLer welghL
! 8oughly 30 LLSS welghL on any glven exerclse

MAIN CIN1 - L|ft s|ow, |ower fast, produce |act|c ac|d, and thereby Gn, and f|ght be||y fat.



Density Based
Training

nexL up ls uenslLy based Lralnlng, whlch ls one of my all-Llme favorlLe ways Lo Lraln.

WlLhouL quesLlon, one of Lhe mosL overlooked and under dlscussed aspecLs of exerclse ls Lhe
concepL of +3$"#"#6 7*#)"+4.

AlLhough a few programs have been wrlLLen abouL Lweaklng denslLy, Lhey're all lnLended for
muscle growLh. MosL noLable among Lhese ls LscalaLlng uenslLy 1ralnlng, an excellenL
program Charles SLaley released a few years back whlch calls for Lhe conslsLenL lncrease of
Lralnlng denslLy ln order Lo lncrease muscle.

SLaley's program, and one or Lwo oLhers have made lL preLLy clear: denslLy and manlpulaLlon
Lhereof ls excepLlonal for muscle-growLh, Lo be sure, LhaL much we've seen.

WhaL surprlses me ls LhaL no one has yeL uLlllzed Lhe manlpulaLlon of Lralnlng denslLy for Lhe
purposes of exLreme faL los.(walL for lL)

.Unt|| now.



What is Training Density?
8efore we can Lalk abouL denslLy Lralnlng, we need a deflnlLlon flrsL, of whaL denslLy lS.
CompuLlng your Lralnlng denslLy ls Lhe resulL looklng aL Lwo very speclflc facLors of Lralnlng:
2-%?1* and 7?3$+"-#.

Vo|ume, of course, ls your LoLal workload-LhaL ls, how many LoLal seLs
and reps you perform ln a glven workouL.

Durat|on ls slmply Lhe lengLh of Llme your workouL lasLs.

8y 0%&/5*5*, Lhese Lwo Lhlngs, we arrlve aL your +3$"#"#6 7*#)"+4A

8efore we geL lnLo a dlscusslon of why we should lncrease Lralnlng denslLy, l wanL
Lo explaln a few of Lhe baslc ways Lo do lL.



Basic Methods of Increasing Training Density

lor Lhe mosL parL, Lhere are Lwo slmple and relaLlvely well-known ways Lo lncrease Lralnlng
denslLy, whlch have been used falrly effecLlvely ln Lhe pasL.

Method 1 Subtract 1|me from the Durat|on
As an example, lf you're golng 10 seLs of 10 reps on Lhe bench press, you're
dolng 100 LoLal reps. LeL's say Lhls normally Lakes you 40 mlnuLes, lf l Lell
you LhaL you musL compleLe LhaL workouL ln 30 mlnuLes, Lhen LhaL wlll call
for a drast|c lncrease ln Lralnlng denslLy-l'm asklng you Lo compleLe an
ldenLlcal amounL of work ln 23 %*)) Llme.

Method 2 Add More Vo|ume w|th|n the Same Durat|ons
SLaylng wlLh LhaL same example, you have anoLher opLlon. keep Lhe
duraLlon sLaLlc aL 40 mlnuLes, and slmply Lry Lo do more work wlLhln LhaL
Llme perlod by addlng more seLs. kather than [ust do|ng 10 sets, you'd alm
Lo compleLe as 1$#4 )*+) $) F-))"5%* $#7 maybe you'd wlnd up wlLh 12 or
even 13 seLs.

WlLh boLh of Lhese meLhods, you would have lncrease Lralnlng speed and decrease resL
perlods ln order Lo fulflll Lhe demands placed upon you by Lhe new workouL parameLers.
Speak|ng genera||y, tra|nees seek|ng to |ncrease dens|ty have a|ways focused on
one of the above. It came down to e|ther do|ng the same amount of work |n |ess
t|me, or do|ng more work |n the same amount of t|me. In the most extreme
cases, a tra|nee |n extreme|y good cond|t|on cou|d potent|a||y w|nd up do|ng
more work |n |ess t|me, and see phenomena| resu|ts.


Okay, so why speci fi cally i s i ncreasi ng
trai ni ng densi ty GOOD thi ng?

keeplng ln mlnd LhaL lncreaslng Lralnlng denslLy essenLlally means Lo lncrease Lhe amounL of
work you're dolng ln a glven Llme frame, lL sLands Lo reason LhaL over Llme you wlll also
lncrease you ablllLy Lo 7- E-3D over any Llme perlod.

We call Lhls your work capaclLy-and Lhls deLermlnes how much you can reallsLlcally
accompllsh ln Lhe gym.

erformlng denslLy-based Lralnlng ln any form lncreases your overall sLrengLh
endurance, work capaclLy, and ls phenomenally expenslve from an energy
perspecLlve.

All of Lhose Lhlngs mean LhaL noL only ls Lhls greaL for faL loss, buL lncreaslng work capaclLy and
sLrengLh endurance has lmpllcaLlons for lncreaslng Lhe raLe of muscle hyperLrophy down Lhe
llne.

1haL alone would make lL a preLLy 7*@*#+ faL burnlng Lralnlng modallLy, and as SLaley
dlscovered years back, one LhaL's excellenL for muscle growLh.

nowever, I've come up w|th a dens|ty based protoco| that takes fat burn|ng to a who|e
'nother |eve|.



Romans
Advanced Density Protocol
for Advanced Fat Loss

When l flrsL Lrled denslLy Lralnlng a few years back, l fully en[oyed Lhe sLyle of Lralnlng-lL was
challenged based, whlch made lL fun. 1he ldea was [usL do more Lhan l'd done prevlously.

l made good progress, and because my dleL was good, as l galned muscle, l also losL a blL of faL.
now, LhaL's noLhlng revoluLlonary wlLh a good dleL and greaL Lralnlng program, buL l knew lL
was a blL dlfferenL.

1he more l LhoughL abouL lL, Lhe more l reasoned LhaL Lhere had Lo be a way Lo make lL even
beLLer for faL loss. lL wasn'L unLll l was ln a crlsls and needed Lo lose faL fasL LhaL l revlslLed.

l knew lacLlc acld Lralnlng was excepLlonal for faL loss, and so was dynamlc Lralnlng. Powever,
slnce l had [usL come off a mass-galnlng phase, l wasn'L wllllng Lo sacrlflce Lhe muscle l had
galned. 8eally, l had lnLended Lo employ denslLy Lralnlng as a means of holdlng onLo my lean
body mass.

AfLer Lhe parLy, l declded Lo Llnker around wlLh my newfound sysLem, and came up wlLh a new
meLhod of denslLy Lralnlng LhaL l now lnclude ln Lhe program.

ln Lhls case, we seL up a clrculL, and conducL LhaL clrculL ln a denslLy fashlon. Powever, l also
Look advanLage of some cool Lhlngs LhaL happen when your body adapLs and seems Lo geL
lnsLanLly sLronger.



noL only are we seeklng Lo lncrease reps, buL ALSC lncrease welghL before we repeaL a glven
exerclse. And, agaln, Lhls ls applled Lo all exerclses wlLhln a glven clrculL.

So here ls how we do lL. As an example, leL's plck 3 exerclses: Lhe overhead press, Lhe
dumbbell row, and Lhe squaL.

SeLLlng Lhese up ln a clrculL fashlon, you perform Lhem one afLer anoLher wlLh llLLle resL ln
beLween.
Sounds llke [usL abouL any clrculL Lralnlng proLocol, rlghL?

WRONG.

lnsLead of havlng a seL number of reps, we're golng Lo be formlng each of Lhese exerclses for
1lML--you slmply have Lo do as many as you can ln a glven Llme perlod.

now, ln Lhe acLual program, Lhe amounL of Llme durlng a glven seL wlll vary from exerclse Lo
exerclse and clrculL Lo clrculL.

Powever for Lhe sake, leL's say you dld each of Lhe followlng exerclses for 30 seconds.

ln performlng such a clrculL, your resulLs mlghL look llke Lhls:

0veiheau Piess: 2S pounu uumbbells foi 2u ieps
BB Row: 4u pounu uumbbells foi 18 ieps
Squat: 1uu pounu baibell foi 22 ieps

Not too shabby. now, PL8L ls where lL geLs crazy.


We're golng Lo Lake advanLage of some 8LALL? cool Lhlngs LhaL happen ln
Lhe body, Lrlggers LhaL happen whlch wlll make you more efflclenL and
more capable.

To do that, were going to INCREASE the weight by 10-20% and try to do MORE
reps.

uoes LhaL seem lmposslble?
It isnt.
uue phenomenon such as *#2+%&2$02'!+ B2*035%* and *#2+!' !035@!35%*, ln almosL ALL cases,
you'll be able Lo do [usL LhaL.

?our second aLLempL aL LhaL clrculL mlghL look llke Lhls:

0veiheau Piess: Su pounu uumbbells foi 2S ieps
BB Row: Su pounu uumbbells foi 2u ieps
Squat: 12u pounu baibell foi 2S ieps

l know you're havlng Lrouble bellevlng LhaL ouLcome ls even posslble, much less common, buL l
lmplore you--Lry lL for yourself! uenslLy Lralnlng ls lncredlbly effecLlve on lLs own. Comblne lL
wlLh @"3@?"+ +3$"#"#6 and lL becomes even more effecLlve. Comblne +($+ wlLh a mandatory
|ncrease ln reslsLance and lL becomes whaL l belleve Lo be one of Lhe mosL perfecL faL loss
proLocols ever creaLed.



ln addlLlon, denslLy Lralnlng wlll lncrease work capaclLy and help you geL sLronger, as well as
reLaln lean body mass. And, of course, produce some LesLosLerone and combaL esLrogen
relaLed faL sLorage. 8LAM!

Modali ty Summary
1ralnlng uenslLy ls measure by how much LoLal work (volume) you compleLe ln a glven duraLlon
lncreaslng denslLy can lead Lo lncreases ln muscular sLrengLh, slze, force, and work capaclLy
1radlLlonally, o lncrease denslLy, you could elLher
o erform MC8L work ln Lhe SAML duraLlon
o erform Lhe same amounL of work ln LLSS Llme
WlLh M? klnd of denslLy Lralnlng, Lhe goal ls Lo perform MC8L reps wlLh MC8L welghL, ln Lhe
same Llme perlod
1o do Lhls, perform a flrsL seL for every exerclse ln a glven clrculL
o SeLs are done for 1lML, noL a goal number of reps. Slmply perform as many reps
as you can ln Lhe asslgned Llme perlod, and Lhen record Lhe number of reps.
1hen, lnC8LASL Lhe welghL by 10-20 and Lry Lo MLL1 or LxCLLu Lhe same number of reps on
every exerclse
o 1hls becomes posslble because of lncreased neurologlcal efflclency and neural
acLlvaLlon LhaL Lakes place durlng Lhe flrsL seL

MAIN CIN1 - Do more "%+6 w|th more "#5,43 |n the same (or |ess) t|me. 1h|s |ncreases fat
burn|ng overa||, but ALSC |eads to |ncreased testosterone product|on. 1h|s |n turn w||| he|p to
combat LS1kCGLN re|ated fat storage |n the |ower body and man boobs.



STRENGTH Circuit
Training

ln every slngle faL loss program l wrlLe, Lhere ls a day based enLlrely around sLrengLh. lrom
Lhe Llme l flrsL was lnvolved ln Lhe up and down llfesLyle of alLernaLlng bodybulldlng sLyle
bulklng" and cuLLlng" perlods, l've been aware LhaL each comes wlLh lLs own seL of
drawbacks.

WlLh bulklng perlods, you usually Lend Lo puL on a falr amounL of faL as you seek Lo galn
muscle slze.

WlLh cuLLlng perlods, you run Lhe rlsk of sacrlflclng your hard earned and valuable lean body
mass ln your quesL Lo reduce bodyfaL. 1hls ls bad for a number of reasons. llrsLly, lL seLs you
up for a serles of Lwo sLeps forward, one sLep slLuaLlons. 1he facL LhaL lL ls excesslvely
frusLraLlng noLwlLhsLandlng, lL also compromlses progress ln Lhe long run.

As l menLloned earller, when l was flrsL geLLlng ready for Lhe beach house, l declded l was
golng Lo do everyLhlng LhaL l could Lo hold on Lo my lean body mass.

noL only had l [usL puL lL on (and LhaL was PA8u, leL me Lell you!) buL as any flrsL year Lralner
can Lell you, your L8M ls one of Lhe maln Lhlngs LhaL deLermlnes your meLabollc raLe.


So lf you LCSL muscle whlle dleLlng, your meLabollc raLe ls much slower and you can acLually
galn faL back fasLer-Lo me, LhaL ls an unaccepLable Lradeoff.

Counterproductive, much?

1hankfully, l'd been around bodybulldlng long enough Lo know Lhe Lrlcks and LacLlcs
compeLlLors use ln Lhe pre-conLesL perlod Lo hold onLo Lhelr muscle whlle dleLlng down Lo a
very low percenLage of body faL. 1he maln Lhlng Lhese guys do ls Lraln for S18LnC1P wlLh
heavy welghL. So LhaL's whaL l dld. And l held onLo ALL of my muscle.

To be clear, you dont have to train with weights you cant handle.
ou'|| [ust tra|n w|th we|ght that |s too heavy to ||ft for a h|gh number of reps.

When l flrsL developed Lhe -3"6"#$% Final
Phase Fat Loss sysLem, we used a 3x3
proLocol, and LhaL was preLLy effecLlve. eople
losL faL and held onLo lean body mass wlLh
ease. A few years laLer, l'm lncorporaLlng an
even more effecLlve sysLem of sLrengLh-based
clrculL Lralnlng lnLo Lhe program, and Lhe
resulLs are even more lmpresslve.

Thi s mi ght be too heavy. . .


NEW RULE - Forget Structure
Go for Results

8aLher Lhan focus on a LradlLlonally sLrucLured workouL of seLs and reps, Lhe sLrengLh based
Lralnlng ln llnal hase laL Loss focuses CnL? on Lhe 3%3!' *2&/#+ %9 +#;$.

1haL ls, you, l don'L have you dolng a seL of 8 squaLs. l'll have you dolng 40 1C1AL squaLs. lor
some people LhaL mlghL Lake 3 seLs, for some lL mlghL Lake 7 seLs. 1he ldea ls Lo be pushlng
hard Lhe whole Llme.

A LradlLlonal seL up has you dolng a predeLermlned number of seLs, wlLh each of Lhose havlng
a predeLermlned number of reps-and as we've seen, for faL loss or muscle galn. lL's been
used for so many years because lL works.

Powever, by seLLlng Lhlngs up ln Lhe way LhaL l've descrlbed, you noL only 4!*, %* Lo your
lean body mass, buL you'll also 8ulLu sLrengLh. 1hls ls a sLyle of Lralnlng l've been uslng for
abouL 3 years, and lL's recenLly been glven a loL of aLLenLlon. A very well known (and very
LalenLed) sLrengLh coach named Chad WaLerbury acLually makes Lhls sLyle of Lralnlng Lhe focal
polnL of one of hls books.

Pavlng sald LhaL, llke everyLhlng, l Lweaked Lhe enLlre meLhod and made lL appllcable Lo noL
only muscle reLenLlon and sLrengLh galn, buL $%)- for faL loss.
1o make lL flLLlng for Lhe program and more sulLed Lo busLlng Lhrough a faL loss plaLeau whlle
addlng some sLrengLh and holdlng on Lo your meLabollcally boosLlng lean body mass, l've seL
up Lhe sLrengLh workouLs ln a 05+0253 9!$45%*.


8aLher Lhan glve you a dumbed-down explanaLlon, here ls one of Lhe acLual sLrengLh based
clrculLs you'll be dolng durlng your Final Phase Fat Loss Lralnlng.

ln Lhls clrculL, you would perform as many reps as you could on Lhe 8ulgarlan spllL squaL wlLh
one leg, Lhen Lhe oLher. AfLer LhaL, perform as many benL over rows as you can. AfLer LhaL,
perform as many exploslve laLeral ralses as you can.

1he goal of LhaL parLlcular workouL ls Lo compleLe a LoLal of 30 8ulgarlan spllL squaLs per leg,
23 LoLal benL-over barbell rows, and 20 LoLal exploslve laLeral ralses. ?ou slmply cycle Lhrough
Lhe exerclses unLll you've compleLed all of Lhe prescrlbed reps.

However many sets that takes, it takes.

l know, Lhls ls a hard concepL Lo grasp lf you're used Lo more convenLlonal Lralnlng where
you know exacLly how many seLs you're supposed Lo do. 8uL bear wlLh me here.

keep ln mlnd, Lhe ldea ls for Lhls Lo be S18LnC1P Lralnlng, so as l menLloned Lhe welghL
musL be heavy, of course, LhaL requlres us Lo have some guldellnes for selecLlng a work-seL
welghL and knowlng when Lo lncrease lL.
Exercise Sets Total
Reps
Description
81) 9$3:7%,7* ;<3,4 ;=$74 >7%? @A
B'% &':
9':,* C,4D 7 C',:D4 ?#$ 4D,*E ?#$ F7* 3,G' H0I 4,+'(5 .G ?#$
F7* :'4 1A #% +#%' %'<( ?#$% G,%(4 ('4J ,*F%'7(' 4D' C',:D4
K? 1AL
9M6 9'*4 NO'% 97%K'33 P#C >7%? MQ 9':,* C,4D 7 C',:D4 ?#$ 4D,*E ?#$ F7* 3,G4 @0Q 4,+'(5 .G ?#$
F7* :'4 R #% +#%' %'<( ?#$% G,%(4 ('4J ,*F%'7(' 4D' C',:D4
K? MAL
9@6 ST<3#(,O' &74'%73 P7,(' >7%? MA U#38,*: V9( 74 ?#$% (,8'J $(' ?#$% '*4,%' K#8? 4# 3,G4 4D'
C',:D4( 'T<3#(,O'3?5 &#C'% 4D'+ (3#C3? 7*8 $*8'% F#*4%#35


lor example, ln seeklng Lo geL 23 LoLal benL over barbell rows, you don'L [usL wanL Lo do LhaL
all ln one seL or Lwo seLs-LhaL would lmply LhaL Lhe welghL ls slmply Loo llghL Lo accompllsh
our goal.

lnsLead, you should only be able Lo compleLe abouL 3-3 reps on your flrsL seL. lf you can do
more 6 or more reps on any glven seL, LhaL welghL lsn'L challenglng enough Lo accompllsh our
goal. lf LhaL's Lhe case, you are Lo lncrease Lhe welghL by abouL 20 and conLlnue on.

In a|most ALL cases you'|| comp|ete the tota| prescr|bed reps for one of the exerc|ses before
the others.

1haL's @-1F%*+*%4 flne. !usL alLernaLe Lhe remalnlng exerclses back and forLh.

Cnce you've compleLed all of Lhe LoLal reps for each exerclse ln Lhe clrculL, move on Lo Lhe resL
of Lhe workouL.

Agaln, your seLs wlll vary-your LoLal seLs mlghL look dlfferenL Lhan mlne. lndeed, even lf you
were Lo perform Lhe same workouL Lwlce, you mlghL wlnd up wlLh a dlfferenL number of seLs.

1haL's flne. As l sald, don'L worry abouL Lhe seLs. 1he goal ls Lo use heavy welghL and
compleLe Lhe LoLal number of reps.

uslng Lhls meLhod of sLrengLh based Lralnlng, you wlll be able Lo hold onLo ALL of your lean
body mass and galn some sLrengLh (and LhaL's #*2*3 a bad Lhlng). ln addlLlon Lo LhaL, lL's also
very posslble LhaL you'll galn some muscle (ALSC never a bad Lhlng).



As well, conslder Lhe lmpllcaLlons of Lhls sLyle of Lralnlng for faL loss. LlfLlng heavy welghL
requlres a greaL deal of energy Lo begln wlLh, so sLrengLh Lralnlng ls generally falrly calorlcally
expenslve. ln addlLlon, because we've seL Lhlngs up ln a clrculL, Lhe pace of Lhe workouL ls
much fasLer and faL loss lncreases.

llnally, Lo brlng lL all LogeLher, leL's Lalk a blL abouL hormones. Llke any sorL of challenglng
Lralnlng modallLy, Lhere ls golng Lo be a release of cerLaln hormones.

1ralnlng wlLh heavy welghL has been shown Lo release all of our favorlLes: growLh hormones,
lCl-1, Mechano CrowLh lacLor, and LesLosLerone.

Modali ty Summary
CfLenLlmes, Lralnlng for faL loss can resulL ln Lhe loss of sLrengLh and/or muscle slze
1o prevenL Lhls, you need Lo Lraln wlLh heavy welghLs
1he mosL effecLlve way Lo do Lhls ls by seLLlng welghLs up lnLo sLrengLh clrculLs
o 8oLaLe Lhrough 3-4 exerclses, resLlng mlnlmally beLween. Move fasL and
keep Lhe welghLs heavy.
8aLher Lhan use a LradlLlonally sLrucLured seL/rep scheme, lnS1LAu each workouL wlll
have an asslgned goal" number of reps for each exerclse
1he goal ls Lo perform LhaL goal number of reps ln as few seLs as posslble-wlLh Lhe
heavlesL welghL you can reallsLlcally llfL
Many Llmes you'll flnlsh one exerclse before Lhe oLhers. !usL keep roLaLlng Lhrough unLll
you've compleLed all reps for all exerclses.
MAIN CIN1 - keep|ng the we|ght heavy and perform|ng c|rcu|ts w||| he|p you bu||d and
ma|nta|n musc|e strength AND s|ze, wh|ch w||| prevent a drop |n metabo||c rate. ou'|| burn
fat AND bu||d musc|e.



Chaptei S:
Time to <+1.; Work
The Final Phase Fat Loss Woikouts
(and some other stuff, too)

And now we are comlng, aL long lasL, Lo whaL we've all been walLlng for-Lhe workouLs. 1he
acLual Final Phase Fat Loss Lralnlng sesslons Lhemselves, as wrlLLen by yours Lruly
(lncludlng Lhe occaslonal Lypo-sorry abouL LhaL!).

Powever, before we geL lnLo all of LhaL, we need Lo address a few Lhlngs LhaL you need Lo
undersLand ln order for Lhe workouLs Lo be performed properly-Lhese are abouL Lhe
sLrucLure of clrculLs and workouLs Lhemselves.

But, like anything else we need to have a starting
point.

And, l mean, a sLarLlng polnL for boLh Lhe program as a whole Anu each workouL lndlvldually.
Wh|ch means, as you may have surm|sed, that I want to d|scuss the |mportance warm|ng up:
Pormonally
hyslologlcally
and even WhaL Warm-up Lo do


On Warming Up
Logic Dictates: We should begi n at the begi nni ng.

A good number of people readlng Lhese pages are gullLy of a number of Lhlngs-workouL
crlmes" lf you wlll-and l am no dlfferenL. Cne of Lhese crlmes, Lhe mosL common, ls
sklpplng Lhe warm up.

uon'L boLher lylng Lo me, l know you've done lL. lL's naLural. ?ou're ln a rush.you're really
busy. Cr you're [usL Loo exclLed and wanL Lo geL Lo Lhe Lralnlng sesslon. l geL lL.

But let me put it to you in terms that youll appreciate (or at least make it more
fun)SEX.

If workout out is like sex, then warming up is foreplay.

?es, you CAn sklp lL and have a reasonably good sesslon, buL as ALL good lovers know,
geLLlng Lhe equlpmenL ready for use [usL leads Lo a beLLer experlence. lf you sklp foreplay
ALL Lhe Llme, chances are your love llfe wlll Lake a hlL and your lover may walk ouL on you.

Well, sklpplng Lhe warm-up may SLLM llke a good ldea, buL lf you do lL enough, your
relaLlonshlp wlLh your body wlll break down, you'll save Llme, sure, buL aL Lhe expense of
noL geLLlng Lhe resulLs you wanL Anu belng more ln[ury prone?

l don'L need Lo Lake my meLaphor much furLher Lhan LhaL, buL sufflce lL Lo say LhaL your
workouLs wlll be beLLer, more en[oyable, more producLlve and SAlL8 lf you do your warm
up.


Here are some things to consider about warming up:

nSICLCGICALL - CeLLlng your body warm ls Lhe purpose of Lhe warm up, osLenslbly. 8uL
really, lL's a by-producL of everyLhlng else. 8alslng your core LemperaLure ls all well and good,
buL a good warm-up lsn'L [usL lnLended Lo geL you hoL and sweaLy. lL's lnLended Lo prepare
you for whaL's Lo come-whlch ls why your warm-up should look somewhaL llke your Lralnlng
sesslon (more on LhaL below).

nCkMCNALL - Warmlng up has beneflLs here, as well. A warm-up beglns Lo release lCl-1,
CrowLh Pormone, 1esLosLerone-all of Lhe hormones we wanL clrculaLlng Lo held flghL off
area-speclflc faL. Powever, a good warm up (menLal as well as physlcal) wlll help seL Lhe
mood" ln Lhe body. When physlcal acLlvlLy ls lnvolved, you wanL Lo creaLe a blL of LhaL flghL
or fllghL" sensaLlon-your body should be ready Lo flghL (nC1L - Lhe 8ocky soundLrack helps,
here). Warmlng up boLh menLally and physlcally beglns Lo lncrease a hormone we PAvLn'1
Lalked abouL yeL: adrenallne. Sufflce lL Lo say, when adrenallne ls pumplng, you're golng Lo
have a MuCP beLLer workouL.

ICIN1 nLAL1n - ?es, l worry abouL your [olnLs, noL [usL your abs! Warm-up ls all abouL geLLlng
your body ready for Lhe workouL Lo come. ln large parL, LhaL means your [olnLs and connecLlve
Llssue. A good warm-up wlll sLarL Lo geL Lhese loose" and lubrlcaLed. As any experlenced
meaLhead can Lell you, geLLlng some blood lnLo Lhe area ls a prlme way Lo prevenL ln[ury. lf
you wanL Lo geL Lhrough llfe wlLhouL developlng LendonlLls, S1C sklpplng your warm up.

Now, as I said earlier...

Your warm-up should be in line with your training.



When power llfLers have enLlre days dedlcaLed Lo Lralnlng Lhe bench press movemenL, guess
how Lhey warm up? ?LS, by bench presslng. Makes sense, rlghL?

Well, Final Phase Fat Loss ls a full body program based around fasL-paced
clrculLs. So, how do you Lhlnk you should warm-up?

lf you sald fasL-paced, full-body clrculLs" Lhen you [usL won a high five!

YAY! High five for warm ups!

Cf course, l am golng Lo glve you a full warm-up. 8uL before l do: l [usL wanL Lo clear
someLhlng up: when l say your warm-up should resemble your Lralnlng sesslon, you can use
LhaL a general guldellne-lL doesn'L need Lo be lncredlbly exacLlng.



lor example, a denslLy workouL doesn'L requlre a denslLy based warm up, a lacLlc acld
Lralnlng sesslon doesn'L requlre lacLlc acld based warm up. lnsLead, a slngle, full body
warm-up clrculL wlll sufflce for ALL of Lhe Final Phase Fat Loss workouLs.

Slmply perform Lhls warm-up clrculL before you begln any and all of Lhe FPFL
workouLs, and you'll be on your way Lo beLLer, safe, more producLlve Lralnlng
sesslons!

1he C88"@"$% Final Phase Fat Loss
Warm Up
1) Jump Squat 8-10 reps
2) Seal Jacks 15 reps
3) Prisoner Squat 10 reps
4) Push-up with 2 second Hold at the bottom 6 reps
5) Leg Swing 20 reps per side
6) Stick-ups (against wall) 10 reps
7) No-Money Exercise 10 reps (can be done with or without
band)
8) Psoas Stretch 20 second hold per side

now, SCML of Lhese exerclses may be unfamlllar Lo you, so here
ls a qulck rundown of Lhose on Lhe followlng page:



Seal Jacks - llke a [umplng [ack, only your arms come
ln fronL and across your chesL, lnsLead of over your head.

Leg Swing - 8race
yourself agalnsL a wall or chalr, and
swlng one leg back and forLh across
your body

Stick Ups - SLand wlLh your back Lo Lhe wall and feeL abouL 4 lnches from
Lhe wall. lace Lhe back of your arms agalnsL Lhe wall wlLh upper arms parallel Lo
floor and forearms aL 90 degrees. SLlck up your arms overhead whlle keeplng your
arm agalnsL Lhe wall aL all Llmes. Slowly reLurn Lo below Lhe sLarLlng poslLlon
Lucklng your elbows lnLo your sldes and brlnglng shoulder blades LogeLher.



Psoas Stretch - WlLh a bench or
chalr behlnd you, elevaLe one fooL onLo lL, placlng
your knee on Lhe ground. lace your oLher leg ln
fronL of you, benL Lo 90 degrees. keeplng your
splne sLralghL, hold Lhe sLreLch and occaslonally
rock" forward, allowlng a good sLreLch ln your hlp
flexors. 8epeaL for oLher leg.

1he no-Money" exerclse ls almosL lmposslble Lo descrlbe, so l've [usL glven you a llnk Lo Lhe
vldeo. Check lL ouL here, or [usL do a search on ?ou1ube.
(hLLp://www.youLube.com/waLch?v=lAds7ZvxC7l) # pasLe lnLo your browser

Secti on Summary
Warmlng up ls vlLally lmporLanL for a number of reasons, lncludlng beLLer workouLs and ln[ury
prevenLlon
Warm ups should look slmllar Lo workouLs ln make up
Warmlng up ralses core LemperaLure, releases adrenallne, and lubrlcaLes [olns
MAIN CIN1 - Warm|ng up |s ||ke forep|ayyou can get by w|th sk|pp|ng |t, but LVLk1nING |s
[ust so much better |f you don't!

DONT SKIP THE WARM UP!



Almost There
l know, l know, you're [onesln' for Lhe workouLs already!

Powever, before we geL Lo Lhem, l [usL wanL Lo cover Lwo more Lhlngs qulckly.

General Notes on
How the Weight Training
Workouts Are Set Up

1he leLLer deslgnaLlons lmply alLernaLlng seLs. So, for example, you perform all
asslgned seLs for A" (do A1, Lhen A2 Lhen A3, resL, Lhen repeaL for prescrlbed
amounL of Llme) before movlng onLo 8." ?ou would Lhen alLernaLe 81 and 82
unLll you've compleLed all seLs, Lhen move on Lo Lhe C" seLs. reLLy slmple.

ln mosL of Lhe lndlvldual workouLs, Lhere are prescrlbed resL perlods beLween boLh
lndlvldual exerclses and Lhe clrculLs as a whole. ln Lhe case of Lhe SLrengLh
workouLs, Lhere ls no prescrlbed resL. WlLh regard Lo LhaL, don'L dllly-dally. ?ou
don'L have Lo Llme your resL perlods beLween exerclses, buL move aL a good cllp
and work as hard as poss|b|e.



The Dynamic

lor boLh Lhe LacLlc Acld workouLs and Lhe SLrengLh workouLs, you wlll someLhlng beLween
each of Lhe prescrlbed clrculLs called a Dynamic I nt er r upt . 1hls ls a llLLle lnvenLlon of
mlne LhaL was born ouL of Lralnlng mulLlple aLhleLes ln a crowded faclllLy, and needlng Lo keep
Lhem movlng when equlpmenL wasn'L avallable. l wasn'L prepared for Lhe resulLs when l flrsL
developed Lhls.

ln Lhe beglnnlng, lL was lnLended as a way Lo lncrease condlLlonlng. And Lhen Lhe faL sLarLed
dropplng off. Slnce Lhen, l've lncorporaLed lL lnLo workouLs wlLh so many dlfferenL klnds of
cllenLs, and all of Lhem have enhanced Lhelr resulLs.

1hls ls how lL's done.

AfLer your lasL seL of a prescrlbed clrculL, Lhe Dynamic I nt er r upt Lakes place. usually a
serles of bodywelghL exerclses, Lhe uynamlc lnLerrupL geLs your hearL raLe golng and helps you
Lo burn faL a LC1 more easlly. 1he generally low reps of Lhe sLrengLh Lralnlng are offseL by Lhe
acLlvlLy of Lhe uynamlc lnLerrupL, and Lhe faL burnlng workouL effecL becomes even more
profound.

ln Lhe case of Lhe LacLlc Acld workouLs, performlng Lhe Dynamic I nt er r upt ls lnLended Lo
help clear Lhe lacLlc acld from Lhe llmbs beLween clrculLs. keep ln mlnd lL ls noL Lhe lacLlc acld
LhaL burns faL, lL's Lhe lacLlc acld LhaL encourages Lhe producLlon of growLh hormone, and
1PA1 helps Lo burn faL. Clearlng lacLlc acld from Lhe llmbs allows you Lo be more producLlve
on Lhe subsequenL clrculL, and have a more effecLlve workouL overall.


Ckay! noL LhaL we've covered warmlng, Lhe seL up of Lhe Lralnlng sesslons, Anu Lhe all-
lmporLanL Dynamic I nt er r upt , leLs move on Lo Lhe maln evenL. Cn Lhe followlng pages,
you wlll flnd all of Lhe Final Phase Fat Loss workouLs. 1wenLy-four LoLal workouLs-Slx
of each of Lhe four dlfferenL Lralnlng modallLles-all geared Lowards Lhe speclflc goal of
maklng helplng you busL Lhrough your faL loss plaLeau and geL leaner Lhan you've ever been
before.

8elow LhaL, you'll flnd your schedule: a compleLely deLalled accounL of Lhe perfecL way Lo seL
up Lhe nexL slx weeks Lo be as effecLlve as posslble.

And nowon with the show!



Bynamic Woikouts

Dynamic Workout 1

W#%E#$4 ;'4 X
;'40$<- B'%G#%+ X1J XMJ X@J XY 7*8 XQ ('=$'*4,733?J C,4D MA ('F#*8( %'(4 K'4C''* 'T'%F,('( 7*8 YQ ('F#*8( %'(4 K'4C''* F,%F$,4(5
B'%G#%+ 4D,( F,%F$,4 @ 4,+'(5
Exercise Sets Reps/Time
C1) Step-Up onto 8ench @ 1M '7FD 3':
XM6 V,<( #* 9'*FD @ 1A01Q %'<(
X@6 Z$+<,*: Z7FE( @ MQ %'<(
9Y6 9'*4 NO'% &74'% P7,('( @ 1A01M %'<(
9Q6 ;$<'%+7* U#38 @ MA0@A ('F#*8(

W#%E#$4 ;'4 [
;'40$<- B'%G#%+ [1J [MJ [@ 7*8 [Y ('=$'*4,733?J %'(4,*: 1A ('F#*8( K'4C''* 'T'%F,('( 7*8 @A ('F#*8( K'4C''* F,%F$,4(5 B'%G#%+ 4D,( F,%F$,4 4C,F'5
[G4'% ?#$% ('F#*8 F,%F$,4J %'(4 RA ('F#*8( 7*8 <%#F''8 4# W#%E#$4 ;'4 9
A1) "0B%'(( M 1M %'<(
[M6 [34'%*74,*: )#%C7%8 &$*:'( M 1Q '7FD 3':
[@6 ;,8' B37*E M MQ ;'F#*8( '7FD (,8'
[Y6 ;C,(( 9733 X%$*FD M 1Q %'<(
[G4'% ?#$% 37(4 F,%F$,4J %'(4 RA ('F#*8( 7*8 <%#F''8 4#\
W#%E#$4 ;'4 9
;'40$<- B'%G#%+ 91J 9MJ 9@ 7*8 9Y ('=$'*4,733?J %'(4,*: MA ('F#*8( K'4C''* 'T'%F,('( 7*8 RA ('F#*8( K'4C''* F,%F$,4(5 B'%G#%+ 4D,( F,%F$,4 4C,F'5 [G4'% ?#$% ('F#*8
F,%F$,4J %'(4 IA ('F#*8(J 7*8 <%#F''8 4# W#%E#$4 ;'4 X5
81) 9'*40#O'% 97%K'33 P#C M ]01A %'<(
9M6 ;4,GG &'::'8 V'783,G4 M 1M01Q %'<(
9@6 Z$+<,*: &$*:'( M MA %'<(
9Y6 9$3:7%,7* ;<3,4 ;=$74 M R0] '7FD 3':
[G4'% ?#$% 37(4 F,%F$,4J %'(4 RA ('F#*8( 7*8 <%#F''8 4#\


Dynamic Workout 2

W#%E#$4 ;'4 X
;'40$<- B'%G#%+ X1J XM 7*8 X@ ('=$'*4,733?J %'(4,*: MA ('F#*8( K'4C''* 'T'%F,('( 7*8 RA ('F#*8( K'4C''* F,%F$,4(5 B'%G#%+ 4D,( F,%F$,4 @ 4,+'(5
C1) P'*':78' B$(D$<^P#C @ 1M '7FD 3':
XM6 [34'%*74,*: &74'%73 P7,(' @ ]01A <'% 7%+
X@6 9,F?F3' 7K( @ MQ %'<(
V'(F%,<4,#*- N* 4D' '8:' #G 7 K'*FDJ <'%G#%+ 7 K,F?F3' +#4,#* C,4D ?#$% 3':( CD,3' E''<,*: ?#$% 7K( 4,:D45 V# 4D,( G#% RA ('F#*8(5

W#%E#$4 ;'4 [
;'40$<- B'%G#%+ [1J [MJ [@J 7*8 [Y ('=$'*4,733?J %'(4,*: MA ('F#*8( K'4C''* 'T'%F,('( 7*8 RA ('F#*8( K'4C''* F,%F$,4(5 P'<'74 4D,( F,%F$,4 @ 4,+'(5
[G4'% ?#$% 4D,%8 F,%F$,4J %'(4 IA ('F#*8( 7*8 <%#F''8 4# W#%E#$4 ;'4 9
A1) [34'%*74,*: _'443'9'33 #% V9 ;C,*: @ 1Q '7FD 7%+
[M6 _9 #% V9 B$(D B%'(( @ MA 4#473
[@6 B37*E C,4D [%+( #* 9733 @ RA ('F#*8(
[Y6 [34'%*74,*: ;,*:3' _9 #% V9 P'O'%(' &$*:' @ 1A '7FD 3':
V'(F%,<4,#*- U#38 7 (,*:3' _9 #% V9 ,* G%#*4 #G ?#$ ,* D7*8(J 7( ,* 7 (,*:3' V9 (=$745
[G4'% ?#$% 37(4 F,%F$,4J %'(4 IA ('F#*8( 7*8 <%#F''8 4#\
W#%E#$4 ;'4 9
;'40$<- B'%G#%+ 91J 9MJ 9@ 7*8 9Y ('=$'*4,733?J %'(4,*: 1Q ('F#*8( K'4C''* 'T'%F,('(5 B'%G#%+ 4D,( F,%F$,4 #*3? #*F'5 [G4'% 4D' F,%F$,4J %'(4 YQ
('F#*8(J 7*8 <%#F''8 4# W#%E#$4 ;'4 X
81) [34'%*74,*: V9 XD'(4 B%'(( 1 1Q %'<(
V'(F%,<4,#*- B%'(( K#4D 8$+KK'33( 7*8 3#FE ?#$% 7%+( #$45 &#C'% ?#$% %,:D4 7%+ CD,3' E''<,*: 4D' 3'G4 7%+ 3#FE'8 #$45 B7$(' 74 4D' K#44#+ #G 4D' +#O'+'*4J 7*8 4D'*
(3#C3? <%'(( 4D' %,:D4 7%+ K7FE 4# 3#FE#$45 P'<'74 G#% 3'G4 7%+5 )#% 4D' 8$%74,#* #G 4D' ('4J #*' 7%+ ,( 3#FE'8 #$4 7*8 #*' ,( C#%E,*: 74 733 4,+'(55
9M6 XD,* `<( 1 1A01Q %'<(
9@6 ;474,#*7%? &$*:'( #* ;4'< 1 1A '7FD 3':
V'(F%,<4,#*- B37F' ?#$% %,:D4 G##4 #* 7 3#C (4'< 7*8 <'%G#%+ 1A ;474,#*7%? &$*:'(5 P'<'74 G#% ?#$% 3'G4 3':5
9Y6 ;=$74 aD%$(4( 1 MQ
[G4'% ?#$% 37(4 F,%F$,4J %'(4 YQ ('F#*8( 7*8 <%#F''8 4#\


Dynamic Workout 3

W#%E#$4 ;'4 [
;'40$<- B'%G#%+ 'T'%F,(' ('=$'*4,733?J C,4D Q ('F#*8( #G %'(4 K'4C''* '7FD5 B'%G#%+
4D,( F,%F$,4 @ 4,+'(5 P'(4 MA ('F#*8( K'4C''* F,%F$,4(5
Exercise Sets
Reps/Time
A1) B$(D0$<( @
1A %'<(
[M6 ;,8' B37*E @
MQ ('F <'% (,8'
[@6 b#$*47,* X3,+K'%( @
@Q %'<(
[Y6 9#8?C',:D4 ;=$74( @
1Q %'<(
[G4'% ?#$% 37(4 F,%F$,4J %'(4 IA ('F#*8( 7*8 <%#F''8 4#\
W#%E#$4 ;'4 9
;'40$<- B'%G#%+ 4D' 'T'%F,('( ('=$'*4,733?J $(,*: 4D' (7+' K7%K'33 G#% 733 'T'%F,('(5 P'(4,*: Q01Q ('F#*8( K'4C''* 'T'%F,('(5
B'%G#%+ 4D,( F,%F$,4 #*3? #*F'5 P'(4 YQ ('F#*8(5
81) &'G4 [%+ 97%K'33 Z7O'3,* B%'(( 1 1M %'<(
V'(F%,<4,#*- B'%G#%+ 7 ('4 #G 1M Z7O'3,* <%'(('( C,4D 7 K7%K'33c 7G4'% 4D' 37(4 %'<J ,++'8,74'3? 4%7*(,4,#* ,*4# 7 (,*:3' 7%+ K7%K'33
F$%3 C,4D 4D74 (7+' 7%+ G#% ]01A %'<(5 [G4'% 4D' 37(4 ('4 %'<'74 C,4D 4D' #4D'% 7%+5
9M6 &'G4 [%+ 97%K'33 X$%3 1 ]01A %'<(
9@6 P,:D4 [%+ 97%K'33 Z7O'3,* B%'(( 1 1M %'<(
9Y6 P,:D4 [%+ 97%K'33 X$%3 1 ]01A %'<(
9Q6 97%K'33 )%#*4 ;=$74 1 1Q0MA %'<(
9R6 P#+7*,7* V'783,G4 1 1A01Q %'<(
[G4'% ?#$% 37(4 F,%F$,4J %'(4 YQ ('F#*8( 7*8 <%#F''8 4#\


W#%E#$4 ;'4 X
;'40$<- B'%G#%+ 4D' 'T'%F,('( ('=$'*4,733?J $(,*: 4D' (7+' K7%K'33 G#% 733 'T'%F,('(5 P'(4 Q01Q ('F#*8( K'4C''*
'T'%F,('(5 B'%G#%+ 4D,( F,%F$,4 #*3? #*F'5 P'(4 YQ ('F#*8(5
C1) V$+KK'33 X$%3 4# B%'(( 1 1M %'<(
XM6 9#8?C',:D4 ;=$74 4# ;=$740aD%$(4 1 1A %'<(
V'(F%,<4,#*- B'%G#%+ 7 K#8? C',:D4 ;=$745 aD' ;=$74 8#C* #*F' +#%'J <37F' ?#$% D7*8( #* 4D' :%#$*8J 7*8 d$+< ?#$%
G''4 K7FE ,*4# 7 ;=$74 aD%$(45 Z$+< G#%C7%8 ,*4# 4D' (=$74 <#(,4,#*J 4D'* (47*8 $<5 aD74 ,( #*' %'<5
X@6 V$+KK'33 ;7+' ;,8' P'O'%(' &$*:'( 1 Q %'<(
V'(F%,<4,#*- B'%G#%+ Q 3$*:'( G#% ?#$% 3'G4 3':J 4D'* Q G#% ?#$% %,:D4J Q +#%' G#% ?#$% 3'G4J 7*8 7*#4D'% Q G#% ?#$% %,:D45 V# *#4 %'(4
K'4C''* '7FD5
XY6 P'O'%(' B37*E 1 RA ('F#*8(
[G4'% ?#$% 37(4 F,%F$,4J %'(4 YQ ('F#*8( 7*8 <%#F''8 4#\

W#%E#$4 ;'4 V
;'40$<- B'%G#%+ 'T'%F,(' ('=$'*4,733?J C,4D Q ('F#*8( #G %'(4 K'4C''* '7FD5 B'%G#%+ 4D,( F,%F$,4 M 4,+'(5 P'(4 MA
('F#*8( K'4C''* F,%F$,4(5
D1) X%$*FD'( #* ;C,(( 9733 M 1Q %'<(
VM6 XD'(4 B%'(( #* ;C,(( 9733 M 1Q %'<(
V@6 &7?,*: U,< P7,(' #* ;C,(( 9733 M MQ %'<(
VY6 B37*E C,4D [%+( #* ;C,(( 9733 M YQ ('F#*8(



Dynamic Workout 4

W#%E#$4 ;'4 [
;'40$<- B'%G#%+ [1J [MJ [@J 7*8 [Y ('=$'*4,733?J %'(4,*: 1Q ('F#*8( K'4C''* 'T'%F,('(J 7*8 RA ('F#*8( K'4C''* F,%F$,4(5 B'%G#%+ 4D,( F,%F$,4 G#$%
4,+'(5 [G4'% 4D' 37(4 F,%F$,4J %'(4 1]A ('F#*8(J 7*8 <%#F''8 4# W#%E#$4 ;'4 9
A1) ;C,*: 3$*:' Y R01A '7FD 3':
[M6 B$(D B%'(( Y RA ('F#*8(
[@6 B37*E C,4D )''4 #* 9733 Y RA %'<(
[Y6 [34'%*74,*: B$(D0`< #* b'8 9733 Y ]01A '7FD 3':
[G4'% ?#$% 37(4 F,%F$,4J %'(4 IA ('F#*8( 7*8 <%#F''8 4#\
W#%E#$4 ;'4 9
;'40$<- B'%G#%+ 91J 9MJ 9@J 7*8 9@ ('=$'*4,733?J %'(4,*: @A ('F#*8( K'4C''* 'T'%F,('( 7*8 HQ ('F#*8( K'4C''* F,%F$,4(5 B'%G#%+ 4D,( F,%F$,4 4D,(
4C,F'5 [G4'% 4D' ('F#*8 F,%F$,4J %'(4 1MA ('F#*8(J 7*8 <%#F''8 4# C#%E#$4 ('4 X5
81) .*O'%4'8 P#C C,4D B7$(' 74 a#< M 1A01Q %'<(
9M6 )#%C7%8 &$*:'( C,4D NO'%D'78 B%'(( M R 3$*:'( 1M <%'(('(
9@6 B37*E M YQ ('F#*8(
9Y6 P'O'%(' &$*:' C,4D 9,F'< X$%3 M R 3$*:'(J 1M <%'(('(
[G4'% ?#$% 37(4 F,%F$,4J %'(4 IA ('F#*8( 7*8 <%#F''8 4#\
W#%E#$4 ;'4 X
;'40$<- B'%G#%+ X1 7*8 XM 734'%*74'3?J C,4D *# %'(4 ,* K'4C''*5 B'%G#%+ 4D,( F,%F$,4 4C,F'5
C1) /7%D7++'% P7,(' M [( +7*? 7( <#((,K3'
XM6 `<%,:D4 P#C M ]01M %'<(



Dynamic Workout 5

W#%E#$4 ;'4 [
;'40$<- B'%G#%+ [1J [MJ [@J [Y 7*8 [Q ('=$'*4,733?J %'(4,*: 1A ('F#*8( K'4C''* 'T'%F,('( 7*8 @A ('F#*8( K'4C''* F,%F$,4(5 B'%G#%+ 4D,( F,%F$,4 Y
4,+'(5 [G4'% ?#$% ('F#*8 F,%F$,4J %'(4 RA ('F#*8( 7*8 <%#F''8 4# W#%E#$4 ;'4 9
A1) 97%K'33 97FE ;=$74 Y 1A %'<(
[M6 10[%+ V9 <$(D <%'(( Y R '7FD (,8'
[@6 .*O'%4'8 P#C Y 1M %'<(
[Y6 ;<%,*4'%( X%$*FD Y 1A %'<( <'% (,8'
[Q6 Z$+<,*: Z7FE( Y @A ('F#*8(
[G4'% ?#$% 37(4 F,%F$,4J %'(4 RA ('F#*8( 7*8 <%#F''8 4#\
W#%E#$4 ;'4 9
;'40$<- B'%G#%+ 91J 9MJ 9@ 7*8 9Y ('=$'*4,733?J %'(4,*: MA ('F#*8( K'4C''* 'T'%F,('( 7*8 RA ('F#*8( K'4C''* F,%F$,4(5 B'%G#%+ 4D,( F,%F$,4 4D%'' 4,+'(5 [G4'% ?#$%
('F#*8 F,%F$,4J %'(4 IA ('F#*8(J 7*8 <%#F''8 4# W#%E#$4 ;'4 X5
81) [34'%*74,*: P'O'%(' &$*:'( @ 1M <'% 3':
9M6 V9 XD'(4 B%'(( @ 1A01Q %'<(
9@6 ;,*:3' &': &?,*: U,< P7,(' @ 1A %'<( <'% 3':
9Y6 P'O'%(' B37*E @ YQ ('F
[G4'% ?#$% 37(4 F,%F$,4J %'(4 RA ('F#*8( 7*8 <%#F''8 4#\
W#%E#$4 ;'4 X
;'40$<- B'%G#%+ 'T'%F,(' ('=$'*4,733?J C,4D 1Q ('F#*8( #G %'(4 K'4C''* '7FD5 B'%G#%+ 4D,( F,%F$,4 Ne&" NeXS5
A1) /7%D7++'% P7,(' 1 1A P'<(
[M6 X$%304#0B%'(( 1 1M %'<(
[@6 V9 `<%,:D4 P#C( 1 1Q %'<(



Dynamic Workout 6

W#%E#$4 ;'4 [
;'40$<- B'%G#%+ [1J [MJ [@J [Y 7*8 [Q ('=$'*4,733?J %'(4,*: 1A ('F#*8( K'4C''* 'T'%F,('( 7*8 @A ('F#*8( K'4C''* F,%F$,4(5 B'%G#%+ 4D,( F,%F$,4 @
4,+'(5 [G4'% ?#$% ('F#*8 F,%F$,4J %'(4 RA ('F#*8( 7*8 <%#F''8 4# W#%E#$4 ;'4 9
A1) 97%K'33 ;=$74 4# B%'(( @ 1M %'<(
[M6 [34'%*74,*: &74'%73 &$*:'( @ R '7FD 3':
[@6 ST<3#(,O' ;C,4FD P#C @ 1M <'% 7%+
[Y6 P#FE,*: B37*E @ 1A f%#FE(g ,* '7FD 8,%'F4,#*
[Q6 Z$+< ;=$74( @ @A ('F#*8(
[G4'% ?#$% 37(4 F,%F$,4J %'(4 RA ('F#*8( 7*8 <%#F''8 4#\
W#%E#$4 ;'4 9
;'40$<- B'%G#%+ 91J 9MJ 9@ 7*8 9Y ('=$'*4,733?J %'(4,*: MA ('F#*8( K'4C''* 'T'%F,('( 7*8 RA ('F#*8( K'4C''* F,%F$,4(5 B'%G#%+ 4D,( F,%F$,4 4D%'' 4,+'(5 [G4'% ?#$%
('F#*8 F,%F$,4J %'(4 IA ('F#*8(J 7*8 <%#F''8 4# W#%E#$4 ;'4 X5
81) V'783,G4 @ ]01A %'<(
9M6 [%*#38 B$*FD @ ]01A <'% 7%+
9@6 ST<3#(,O' B$(D `<( @ 1A %'<(
9Y6 b#$*47,* Z$+<'%( @ [( +7*? 7( <#((,K3' ,* YQ ('F#*8(
[G4'% ?#$% 37(4 F,%F$,4J %'(4 RA ('F#*8( 7*8 <%#F''8 4#\
W#%E#$4 ;'4 X
;'40$<- B'%G#%+ 'T'%F,(' ('=$'*4,733?J C,4D 1Q ('F#*8( #G %'(4 K'4C''* '7FD5 B'%G#%+ 4D,( F,%F$,4 M 4,+'(5 P'(4 YQ ('F#*8( K'4C''* F,%F$,4(5
C1) B37*E C,4D 7%+( #* 'T'%F,('^(C,(( K733 M YQ ('F#*8(
XM6 97%K'33 X$%3 M 1M %'<(
X@6 NO'%D'78 a%,F'<( ST4'*(,#* M ]01A



Lactic Aciu Woikouts
Lactic Acid Workout 1

W#%E#$4 ;'4 [
;'40$<- B'%G#%+ [1J [MJ [@ ,* #%8'%J %'(4,*: 1A ('F#*8( K'4C''* 'T'%F,('( 7*8 YQ ('F#*8( K'4C''* F,%F$,4(5 B'%G#%+ 4D,( F,%F$,4 @ 4,+'( [G4'% ?#$%
37(4 F,%F$,4J %'(4 @A ('F#*8( 7*8 <%#F''8 4# C#%E#$4 ('4 95
Exercise Sets Reps Tempo
A1) B$(D B%'(( @ 1A ST<3#8' $<J Y ('F#*8( 8#C*
[M6 V$+KK'33 ;=$74 @ 1Q @ ('F#*8( $<J 1 ('F#*8 8#C*
[@6 9'*4 NO'% 97%K'33 P#C @ 1M @ ('F#*8( $<J 1 ('F#*8 8#C*
[G4'% ?#$% 37(4 F,%F$,4J %'(4 IA ('F#*8( 7*8 <%#F''8 4#\
V?*7+,F .*4'%%$<4
Exercise Reps
1) Z$+<,*: Z7FE( 1AA
M6 B37*E @A ('F#*8
W#%E#$4 ;'4 9
;'40$<- B'%G#%+ 91J 9MJ 9@ ,* #%8'%J %'(4,*: MA ('F#*8( K'4C''* 'T'%F,('( 7*8 HQ ('F#*8( K'4C''* F,%F$,4(5 [G4'% ?#$% 37(4 F,%F$,4J %'(4 @A ('F#*8(
7*8 <%#F''8 4# C#%E#$4 X
81) P#+7*,7* V'783,G4 @ 1Q @ ('F#*8( $<J 1 ('F#*8 8#C*
9M6 e':74,O' N*3? XD,*0`< @ 1A Z$+< $<J R ('F#*8( 8#C*
9@6 &74'%73 P7,(' @ 1Q @ ('F#*8( $<J 1 ('F#*8 8#C*
[G4'% ?#$% 37(4 F,%F$,4J %'(4 RA ('F#*8( 7*8 <%#F''8 4#\
V?*7+,F .*4'%%$<4
Exercise Reps
1) B$(D$<( [( +7*? %'<( 7(
<#((,K3'
M6 ;=$74 aD%$(4( MQ
W#%E#$4 ;'4 X
;'40$<- B'%G#%+ X1 7*8 XM 734'%*74'3?J C,4D *# %'(4 ,* K'4C''*5
C1) aC,(4,*: X%$*FD #* ;C,(( 9733 M ] '7FD (,8'
2734'%*74'6
M ('F#*8( $<J 1 ('F#*8 8#C*
XM6 9#8?C',:D4 ;=$74 M 1A V%#< 8#C*J Y ('F#*8( $<




W#%E#$4 ;'4 [
;'40$<- B'%G#%+ [1J [MJ [@J ('=$'*4,733?J %'(4,*: 1A ('F#*8( K'4C''* 'T'%F,('(J 7*8 YQ0RA ('F#*8( K'4C''* F,%F$,4(5 B'%G#%+ 4D,( F,%F$,4 4C,F'5
A1) 97%K'33 97FE ;=$74 M ]01A @ ('F#*8( $<J 1 ('F#*8 8#C*
[M6 ;,*:3' &': V'783,G4 M 1A '7FD
3':
Y ('F#*8( $<J 1 ('F#*8 8#C*
[@6 .*O'%4'8 P#C ,* ;+,4D b7FD,*' #% B#C'% X7:'J U,:D .*F3,*' M 1M01Q @ ('F#*8( $<J 1 ('F#*8 8#C*
[G4'% ?#$% 37(4 F,%F$,4J %'(4 RA ('F#*8( 7*8 <%#F''8 4#\
V?*7+,F .*4'%%$<4
Exercise Reps
1) Z$+< %#<' M +,*$4'( #G %#<' C#%EJ #% MAA d$+<(JCD,FD'O'% F#+'( G,%(45
2) 9#8?C',:D4 Z$+< ;=$74( MQ ('F#*8(
W#%E#$4 ;'4 9
;'40$<- B'%G#%+ 91J 9MJ 9@ ('=$'*4,733?J %'(4,*: 1Q0@A ('F#*8( K'4C''* 'T'%F,('(J h IA ('F#*8( K'4C''* F,%F$,4(5 B'%G#%+ 4D,( F,%F$,4 @ 4,+'(5
81) [34'%*74,*: NO'%D'78 B%'(( @ 1A <'% 7%+ @ ('F#*8( $<J 1 ('F#*8 8#C*
9M6 W73E,*: &$*:'( @ 1M (4'<( <'% 3': 1 ('F#*8 8#C*J @ ('F#*8( $<
9@6 &7?,*: U,< P7,(' @ 1Q @ ('F#*8( $<J 1 ('F#*8 8#C*
[G4'% ?#$% 37(4 F,%F$,4J %'(4 @A ('F#*8( 7*8 <%#F''8 4#\
V?*7+,F .*4'%%$<4
Exercise Reps
16 ;=$74 aD%$(4( YQ ;'F#*8(
M6 B37*E @A ;'F#*8(
W#%E#$4 ;'4 X
;'40$<- B'%G#%+ X1 7*8 XM ;'=$'*4,733?J C,4D eN %'(4 ,* K'4C''* 'T'%F,('( 7*8 1Q ('F#*8( #G %'(4 K'4C''* F,%F$,4(5 B'%G#%+ 4D,( F,%F$,4 @ 4,+'(5
C1) U7*:,*: &': P7,(' @ 1A 1 ('F#*8 8#C*J Q ('F#*8( $<
XM6 B$(D `<( @ 1A Y ('F#*8( $<J 1 ('F#*8 8#C*




W#%E#$4 ;'4 [
;'40$<- B'%G#%+ [1J [MJ [@ 7*8 [Y ('=$'*4,733?J %'(4,*: 1A ('F#*8( K'4C''* 'T'%F,('( J7*8 YQ0RA ('F#*8( K'4C''* F,%F$,4(5
B'%G#%+ 4D,( F,%F$,4 @ 4,+'(5
A1) [34'%*74,*: S3'O74'8 B$(D0`<( @ ]01A @ ('F#*8( $<J 1 ('F#*8 8#C*
[M6 ;474,#*7%? &$*:'( @ 1M '7FD 3': @ ('F#*8( $<J 1 ('F#*8 8#C*
[@6 ;,*:3' V$+KK'33 ;=$74( @ 1A @ ('F#*8( $<J 1 ('F#*8 8#C*
Y6 [34'%*74,*: V$+KK'33 )%#*4 P7,('( @ R0] S7FD 7%+ @ ('F#*8( $<J 1 ('F#*8 8#C*
[G4'% ?#$% 37(4 F,%F$,4J %'(4 RA ('F#*8( 7*8 <%#F''8 4#\
V?*7+,F .*4'%%$<4
Exercise Reps
1) b#$*47,* X3,+K'%( 1AA
2) ST<3#(,O' B$(D0`<( 1Q
W#%E#$4 ;'4 9
;'40$<- B'%G#%+ 91J 9MJ 9@ h 9Y ('=$'*4,733?J %'(4,*: 1Q0@A ('F#*8( K'4C''* 'T'%F,('(J h IA ('F#*8( K'4C''* F,%F$,4(5 B'%G#%+ 4D,( F,%F$,4 4C,F'5
81) ;,*:3' [%+ V$+K9'33 P#C M 1A <'% 7%+ @ ('F#*8( $<J 1 ('F#*8 8#C*
9M6 V,<( #% 9'*FD V,<( M ]01M Y ('F#*8( $<J 1 ('F#*8 8#C*
9@6 9'*40NO'% )3? M 1A @ ('F#*8( $<J 1 ('F#*8 8#C*
9Y6 97%K'33 9,F'< X$%3 M R01A Y ('F#*8( $<J 1 ('F#*8 8#C*
[G4'% ?#$% 37(4 F,%F$,4J %'(4 IA ('F#*8( 7*8 <%#F''8 4#\
V?*7+,F .*4'%%$<4
Exercise Reps
1) ;<''8 Z$+< P#<' RA ;'F#*8(
W#%E#$4 ;'4 X
;'40$<- B'%G#%+ X1 7*8 XM ;'=$'*4,733?J C,4D 1A ('F#*8( #G %'(4 ,* K'4C''* 'T'%F,('( 7*8 1Q ('F#*8( #G %'(4 K'4C''* F,%F$,4(5
B'%G#%+ 4D,( F,%F$,4 M 4,+'(5
C1) ;C,(( 9733 X%$*FD M 1A @ ('F#*8( $<J M ('F#*8( 8#C*
XM6 9$3:7%,7* ;<3,4 ;=$74( M ] '7FD 3': M ('F#*8( $<J 1 ('F#*8 8#C*




W#%E#$4 ;'4 [
;'40$<- B'%G#%+ [1J[MJ 7*8 [@ ('=$'*4,733?J C,4D MA ('F#*8( #G %'(4 K'4C''* 'T'%F,('( 7*8 IA ('F#*8( %'(4 K'4C''* F,%F$,4(5
B'%G#%+ 4D,( F,%F$,4 Y 4,+'(5
A1) P'O'%(' &$*:' Y ]01A '7FD 3': @ ('F#*8( $<J M ('F#*8 8#C*
[M6 XD,*0`< @ [( +7*? 7(
<#((,K3'
@ ('F $<J M ('F 8#C*J
[@6 V$+KK'33 P#+7*,7* V'783,G4 @ 1A01M @ ('F#*8( $<J 1 ('F#*8 8#C*
[G4'% ?#$% 37(4 F,%F$,4J %'(4 IA ('F#*8( 7*8 <%#F''8 4#\
V?*7+,F .*4'%%$<4
Exercise Reps
1) 9#T #% ;4'< Z$+<( MA ;'F#*8(
2) Z$+<,*: Z7FE( RA ;'F#*8(
W#%E#$4 ;'4 9
;'40$<- B'%G#%+ 91J 9MJ 7*8 9@ ('=$'*4,733?J %'(4,*: 1Q0@A ('F#*8( K'4C''* 'T'%F,('(J h IA ('F#*8( K'4C''* F,%F$,4(5 B'%G#%+ 4D,( F,%F$,4 4C,F'5
81) U,:D .*F3,*' V$+KK'33 XD'(4 B%'(( @ R01A @ ('F#*8( $<J 1 ('F#*8 8#C*
9M6 Z$+< ;=$74 @ 1A Q ('F#*8 *':74,O'J 'T<3#8' $<
9@6 NO'%D'78 B374' W73E,*: &$*:'( @ ] ;4'<( <'% 3': @ ('F#*8( $<J 1 ('F#*8 8#C*
[G4'% ?#$% 37(4 F,%F$,4J %'(4 IA ('F#*8( 7*8 <%#F''8 4#\
V?*7+,F .*4'%%$<4
Exercise Reps
1) ;C,*: &$*:' MA ;'F#*8( '7FD 3':
W#%E#$4 ;'4 X
;'40$<- B'%G#%+ 4D,( 'T'%F,(' M 4,+'(J C,4D 1Q ('F#*8( #G %'(4 K'4C''* ('4(
C1) P'O'%(' X%$*FD #* 9'*FD M 1A @ ('F#*8( $<J M ('F#*8( 8#C*



&7F4,F [F,8 W#%E#$4 iQ

W#%E#$4 ;'4 [
;'40$<- B'%G#%+ [1J [MJ [@ ,* #%8'%J %'(4,*: 1A ('F#*8( K'4C''* 'T'%F,('( 7*8 YQ ('F#*8( K'4C''* F,%F$,4(5 [G4'% ?#$% 37(4 F,%F$,4J %'(4 @A ('F#*8( 7*8
<%#F''8 4# C#%E#$4 ('4 95
A1) Dumbbe|| B$(D B%'(( M 1A ST<3#8' $<J Y ('F#*8( 8#C*
[M6 V$+KK'33 ;=$74 M 1Q @ ('F#*8( $<J 1 ('F#*8 8#C*
[@6 [34'%*74,*: 9,F'< X$%3( M 1A 2<'%
7%+6
@ ('F#*8( $<J 1 ('F#*8 8#C*
[G4'% ?#$% 37(4 F,%F$,4J %'(4 IA ('F#*8( 7*8 <%#F''8 4#\
V?*7+,F .*4'%%$<4
Exercise Reps
1) Z$+<,*: d7FE( [( +7*? 7( <#((,K3' ,*
RA ('F#*8(
M6 B37*E @A ('F#*8
W#%E#$4 ;'4 9
;'40$<- B'%G#%+ 91J 9MJ 9@ ,* #%8'%J %'(4,*: MA ('F#*8( K'4C''* 'T'%F,('( 7*8 HQ ('F#*8( K'4C''* F,%F$,4(5 [G4'% ?#$% 37(4 F,%F$,4J %'(4 @A
('F#*8( 7*8 <%#F''8 4# C#%E#$4 X
81) V'783,G4 @ 1M @ ('F#*8( $<J 1 ('F#*8 8#C*
9M6 .*O'%4'8 P#C @ 1A @ ('F#*8( $<J 1 ('F#*8 8#C*
9@6 9'*4 NO'% )3? 29'*4 NO'% &74'% P7,('6 @ 1Q @ ('F#*8( $<J 1 ('F#*8 8#C*
[G4'% ?#$% 37(4 F,%F$,4J %'(4 RA ('F#*8( 7*8 <%#F''8 4#\
V?*7+,F .*4'%%$<4
Exercise Reps
1) Z$+< ;=$74( [( +7*? %'<( 7(
<#((,K3' ,* HQ ('F#*8(
M6 ST<3#(,O' B$(D `<( [( +7*? %'<( 7(
<#((,K3'
W#%E#$4 ;'4 X
;'40$<- B'%G#%+ X1 7*8 XM ;'=$'*4,733?J C,4D 1A ('F#*8( #G %'(4 ,* K'4C''* 'T'%F,('( 7*8 1Q ('F#*8( #G %'(4 K'4C''* F,%F$,4(5 B'%G#%+ @ 4,+'(5
C1) ;C,(( 9733 X%$*FD @ 1A @ ('F#*8( $<J M ('F#*8( 8#C*
XM6 9$3:7%,7* ;<3,4 ;=$74( @ ] '7FD 3': M ('F#*8( $<J 1 ('F#*8 8#C*



&7F4,F [F,8 W#%E#$4 iR

W#%E#$4 ;'4 [
;'40$<- B'%G#%+ 91J 9MJ 7*8 9@ ('=$'*4,733?J %'(4,*: 1Q0@A ('F#*8( K'4C''* 'T'%F,('(J h IA ('F#*8( K'4C''* F,%F$,4(5 B'%G#%+ 4D,(
F,%F$,4 4C,F'5
A1) ;,*:3' [%+ V$+KK'33 P#C M 1A <'% 7%+ @ ('F#*8( $<J 1 ('F#*8 8#C*
[M6 V$+KK'33 ;=$74( M ]01M Y ('F#*8( $<J 1 ('F#*8 8#C*
[@6 &74'%73 P7,('( M 1A @ ('F#*8( $<J 1 ('F#*8 8#C*
[Y6 NO'%D'78 a%,F'<( ST4'*(,#* M R01A Y ('F#*8( $<J 1 ('F#*8 8#C*
[G4'% ?#$% 37(4 F,%F$,4J %'(4 IA ('F#*8( 7*8 <%#F''8 4#\
V?*7+,F .*4'%%$<4
Exercise Reps
1) Z$+< %#<' M +,*$4'( #G %#<' C#%EJ #% MAA d$+<(JCD,FD'O'% F#+'( G,%(45
2) 9#8?C',:D4 Z$+< &$*:'( MQ ('F#*8(
W#%E#$4 ;'4 9
;'40$<- B'%G#%+ 91J9MJ 7*8 9@ ('=$'*4,733?J C,4D MA ('F#*8( #G %'(4 K'4C''* 'T'%F,('( 7*8 IA ('F#*8( %'(4 K'4C''* F,%F$,4(5
B'%G#%+ 4D,( F,%F$,4 Y 4,+'(5
81) P'O'%(' &$*:' Y ]01A '7FD 3': @ ('F#*8( $<J M ('F#*8 8#C*
9M6 XD,*0`< Y [( +7*? 7(
<#((,K3'
@ ('F $<J M ('F 8#C*J
9@6 V$+K9'33 P#+7*,7* V'783,G4 Y 1A01M @ ('F#*8( $<J 1 ('F#*8 8#C*
[G4'% ?#$% 37(4 F,%F$,4J %'(4 IA ('F#*8( 7*8 <%#F''8 4#\
V?*7+,F .*4'%%$<4
Exercise Reps
16 ;=$74 aD%$(4( YQ ;'F#*8(
M6 B37*E @A ;'F#*8(
W#%E#$4 ;'4 X
;'40$<- B'%G#%+ X1 7*8 XM ;'=$'*4,733?J C,4D eN %'(4 ,* K'4C''* 'T'%F,('( 7*8 1Q ('F#*8( #G %'(4 K'4C''* F,%F$,4(5 B'%G#%+ 4D,( F,%F$,4 @
4,+'(5
C1) U7*:,*: &': P7,(' 1 1Q 1 ('F#*8 8#C*J Q ('F#*8( $<
XM6 B$(D `<( 1 1Q Y ('F#*8( $<J 1 ('F#*8 8#C*
[G4'% ?#$% 37(4 F,%F$,4J %'(4 RA ('F#*8(


Bensity Woikouts
Density Workout 1

W#%E#$4 ;'4 9
;'40$<- B'%G#%+ 91 G#% 7( +7*? %'<( 7( <#((,K3' 8$%,*: 4D' <%'(F%,K'8 C#%E 8$%74,#*J 4D'* %'(4 G#% 4D' <%'(F%,K'8 %'(4 <'%,#8J %'F#%8,*: ?#$% %'<(5
[G4'% 4D,(J <'%G#%+ 9M G#% 7( +7*? %'<( 7( <#((,K3' 8$%,*: 4D' <%'(F%,K'8 C#%E 8$%74,#*J 4D'* %'(4 G#% 4D' <%'(F%,K'8 %'(4 <'%,#8J %'F#%8,*: ?#$%
%'<(5 X#*4,*$' 4D,( <744'%* G#% 733 'T'%F,('(5 P'(4 IA( 7*8 %'<'745 )#% ?#$% ;SXNeV F,%F$,4J .eXPS[;S 4D' C',:D4 K? 1AL0MAL 7*8 PSBS[a 4D'
'T'%F,('(J 4%?,*: 4# +74FD #% 'TF''8 4D' *$+K'% #G %'<( ,* 4D74 (7+' 733#44'8 C#%E 8$%74,#*5 [G4'% ?#$% ('F#*8 F,%F$,4J %'(4 1MA( 7*8 <%#F''8 4#
F,%F$,4 X
Exercise Duration Rest
81) [34'%*74,*: P'O'%(' NO'%D'78 &$*:'( 2C,4D <374'6 YQ ('F#*8( @A ('F#*8(
9M6 &?,*: /7%D7++'% P7,(' YA ('F#*8( MQ ('F#*8(
9@6 ;,*:3' [%+ V$+KK'33 P#C MA ('F#*8( <'% 7%+ Q ('F#*8( K'4C''* 7%+(J
1Q ('F#*8( 7G4'% ('4
9Y6 ;,8'04#0;,8' B$(D0`< YA ('F#*8( P'(4 IA ('F#*8( 7*8 %'<'745
[G4'% ?#$% 37(4 F,%F$,4J %'(4 1MA ('F#*8( 7*8 <%#F''8 4#\

W#%E#$4 ;'4 [
;'40$<- B'%G#%+ [1 G#% 7( +7*? %'<( 7( <#((,K3' 8$%,*: 4D' <%'(F%,K'8 C#%E 8$%74,#*J 4D'* %'(4 G#% 4D' <%'(F%,K'8 %'(4 <'%,#8J %'F#%8,*: ?#$% %'<(5
[G4'% 4D,(J <'%G#%+ [M G#% 7( +7*? %'<( 7( <#((,K3' 8$%,*: 4D' <%'(F%,K'8 C#%E 8$%74,#*J 4D'* %'(4 G#% 4D' <%'(F%,K'8 %'(4 <'%,#8J %'F#%8,*: ?#$%
F,%F$,4 95
A1) ;,*:3' V$+KK'33 2/#K3'46 ;=$74 @Q ('F#*8( 1A ('F#*8(
[M6 Lumber Jack Press @A ('F#*8( MA ('F#*8(
[@6 Dumbbell Pullover YQ ('F#*8( @A ('F#*8(
[Y6 [K8#+,*73 P#33#$4 #* ;C,(( 9733 RA ('F#*8( P'(4 IA ('F#*8( 7*8 %'<'74 F,%F$,4
[G4'% ?#$% 37(4 F,%F$,4J %'(4 1MA ('F#*8( 7*8 <%#F''8 4#\
W#%E#$4 ;'4 X
;'40$<- B'%G#%+ X1 G#% 7( +7*? %'<( 7( <#((,K3' 8$%,*: 4D' <%'(F%,K'8 C#%E 8$%74,#*J 4D'* %'(4 G#% 4D' <%'(F%,K'8 %'(4 <'%,#8J %'F#%8,*: ?#$% %'<(5 [G4'% 4D,(J <'%G#%+ XM
G#% 7( +7*? %'<( 7( <#((,K3' 8$%,*: 4D' <%'(F%,K'8 C#%E 8$%74,#*J 4D'* %'(4 G#% 4D' <%'(F%,K'8 %'(4 <'%,#8J %'F#%8,*: ?#$% %'<(5 X#*4,*$' 4D,( <744'%* G#% 733 'T'%F,('(5
P'(4 RA( 7*8 %'<'745 )#% ?#$% ;SXNeV F,%F$,4J .eXPS[;S 4D' C',:D4 K? 1AL0MAL 7*8 PSBS[a 4D' 'T'%F,('(J 4%?,*: 4# +74FD #% 'TF''8 4D' *$+K'% #G %'<( ,* 4D74 (7+'
733#44'8 C#%E 8$%74,#*5
C1) [34'%*74,*: Z$+< &$*:'( YQ ('F#*8( MA ('F#*8(
XM6 V$+KK'33 B$(D B%'(( @A ('F#*8( MQ ('F#*8(
X@6 V$+KK'33 a#<0;=$74 4# a#' P7,(' @Q ('F#*8( MQ ('F#*8(
XY6 V$+KK'33 9,F'< X$%3 2(,+$347*'#$(6 @A ('F#*8( P'(4 RA ('F#*8( 7*8 %'<'745



Density Workout 2

W#%E#$4 ;'4 [
;'40$<- B'%G#%+ [1 G#% 7( +7*? %'<( 7( <#((,K3' 8$%,*: 4D' <%'(F%,K'8 C#%E 8$%74,#*J 4D'* %'(4 G#% 4D' <%'(F%,K'8 %'(4 <'%,#8J %'F#%8,*: ?#$% %'<(5 [G4'% 4D,(J <'%G#%+
[M G#% 7( +7*? %'<( 7( <#((,K3' 8$%,*: 4D' <%'(F%,K'8 C#%E 8$%74,#*J 4D'* %'(4 G#% 4D' <%'(F%,K'8 %'(4 <'%,#8J %'F#%8,*: ?#$% %'<(5 X#*4,*$' 4D,( <744'%* G#% 733 'T'%F,('(5
P'(4 IA( 7*8 %'<'745 )#% ?#$% ;SXNeV F,%F$,4J .eXPS[;S 4D' C',:D4 K? 1AL0MAL 7*8 PSBS[a 4D' 'T'%F,('(J 4%?,*: 4# +74FD #% 'TF''8 4D' *$+K'% #G %'<( ,* 4D74 (7+'
733#44'8 C#%E 8$%74,#*5 [G4'% ?#$% ('F#*8 F,%F$,4J %'(4 1MA( 7*8 <%#F''8 4# F,%F$,4 95
A1) ;,*:3' &': ;=$74 4# 9'*FD MA ('F#*8( <'% 3': Q ('F#*8( K'4C''* 3':(J 1A 7G4'% ('4
[M6 97%K'33 `<%,:D4 P#C @Q ('F#*8( MA ('F#*8(
[@6 B,E' B$(D `< 2,*F%'7(' 8,GG,F$34? K? '3'O74,*: G''46 YA ('F#*8( MQ ('F#*8(
[Y6 U7*8 W73E0N$4( QA ('F#*8( P'(4 IA ('F#*8( 7*8 %'<'745
[G4'% ?#$% 37(4 F,%F$,4J %'(4 1MA ('F#*8( 7*8 <%#F''8 4#\
W#%E#$4 ;'4 9
;'40$<- B'%G#%+ 91 G#% 7( +7*? %'<( 7( <#((,K3' 8$%,*: 4D' <%'(F%,K'8 C#%E 8$%74,#*J 4D'* %'(4 G#% 4D' <%'(F%,K'8 %'(4 <'%,#8J %'F#%8,*: ?#$% %'<(5 [G4'% 4D,(J <'%G#%+
9M G#% 7( +7*? %'<( 7( <#((,K3' 8$%,*: 4D' <%'(F%,K'8 C#%E 8$%74,#*J 4D'* %'(4 G#% 4D' <%'(F%,K'8 %'(4 <'%,#8J %'F#%8,*: ?#$% %'<(5 X#*4,*$' 4D,( <744'%* G#% 733 'T'%F,('(5
P'(4 IA( 7*8 %'<'745 )#% ?#$% ;SXNeV F,%F$,4J .eXPS[;S 4D' C',:D4 K? 1AL0MAL 7*8 PSBS[a 4D' 'T'%F,('(J 4%?,*: 4# +74FD #% 'TF''8 4D' *$+K'% #G %'<( ,* 4D74 (7+'
733#44'8 C#%E 8$%74,#*5 [G4'% ?#$% ('F#*8 F,%F$,4J %'(4 1MA( 7*8 <%#F''8 4# F,%F$,4 X
81) B'*8$3$+ ;4'< NO'% YQ ('F#*8( 1Q ('F#*8( K'4C''* 3':(J
@A ('F#*8( 7G4'% ('4
9M6 ;,*:3' [%+ V$+KK'33 P#C MA ('F#*8( <'% 7%+ Q ('F#*8( K'4C''* 7%+(J
1Q ('F#*8( 7G4'% ('4
9@6 "0B%'(( YA ('F#*8( MQ ('F#*8(
9Y6 9'*40NO'% &74'%73 P7,(' YA ('F#*8( P'(4 IA ('F#*8( 7*8 %'<'745
[G4'% ?#$% 37(4 F,%F$,4J %'(4 1MA ('F#*8( 7*8 <%#F''8 4#\
W#%E#$4 ;'4 X
;'40$<- B'%G#%+ X1 G#% 7( +7*? %'<( 7( <#((,K3' 8$%,*: 4D' <%'(F%,K'8 C#%E 8$%74,#*J 4D'* %'(4 G#% 4D' <%'(F%,K'8 %'(4 <'%,#8J %'F#%8,*: ?#$% %'<(5 [G4'% 4D,(J <'%G#%+ XM
G#% 7( +7*? %'<( 7( <#((,K3' 8$%,*: 4D' <%'(F%,K'8 C#%E 8$%74,#*J 4D'* %'(4 G#% 4D' <%'(F%,K'8 %'(4 <'%,#8J %'F#%8,*: ?#$% %'<(5 X#*4,*$' 4D,( <744'%* G#% 733 'T'%F,('(5
P'(4 RA( 7*8 %'<'745 )#% ?#$% ;SXNeV F,%F$,4J .eXPS[;S 4D' C',:D4 K? 1AL0MAL 7*8 PSBS[a 4D' 'T'%F,('(J 4%?,*: 4# +74FD #% 'TF''8 4D' *$+K'% #G %'<( ,* 4D74 (7+'
733#44'8 C#%E 8$%74,#*5
C1) [34'%*74,*: Z$+< &$*:'( 2788 C',:D4 K? D#38,*: V9( #% 7 <374'6 YQ ('F#*8( MA ('F#*8(
XM6 V$+KK'33 .*F3,*' B%'(( @A ('F#*8( MQ ('F#*8(
X@6 97%K'33 ;4,GG &'::'8 V'783,G4 YQ ('F#*8( MQ ('F#*8(
XY6 V$+KK'33 9,F'< X$%3 2734'%*74,*:6 YQ ('F#*8( P'(4 RA ('F#*8( 7*8 %'<'745



Density Workout 3

W#%E#$4 ;'4 X
;'40$<- B'%G#%+ X1 G#% 7( +7*? %'<( 7( <#((,K3' 8$%,*: 4D' <%'(F%,K'8 C#%E 8$%74,#*J 4D'* %'(4 G#% 4D' <%'(F%,K'8 %'(4 <'%,#8J %'F#%8,*: ?#$% %'<(5
[G4'% 4D,(J <'%G#%+ XM G#% 7( +7*? %'<( 7( <#((,K3' 8$%,*: 4D' <%'(F%,K'8 C#%E 8$%74,#*J 4D'* %'(4 G#% 4D' <%'(F%,K'8 %'(4 <'%,#8J %'F#%8,*: ?#$%
%'<(5 X#*4,*$' 4D,( <744'%* G#% 733 'T'%F,('(5 P'(4 RA( 7*8 %'<'745 )#% ?#$% ;SXNeV F,%F$,4J .eXPS[;S 4D' C',:D4 K? 1AL0MAL 7*8 PSBS[a 4D'
'T'%F,('(J 4%?,*: 4# +74FD #% 'TF''8 4D' *$+K'% #G %'<( ,* 4D74 (7+' 733#44'8 C#%E 8$%74,#*5
C1) ;=$74 4# B%'(( YQ ('F#*8( MA ('F#*8(
XM6 9'*40NO'% 97%K'33 P#C @A ('F#*8( MA ('F#*8(
X@6 B37*E [( 3#*: 7( <#((,K3' MA ('F#*8(
XY6 &74'%73 P7,('( QA ('F#*8( P'(4 RA ('F#*8( 7*8 %'<'745

W#%E#$4 ;'4 [
%'<(5 X#*4,*$' 4D,( <744'%* G#% 733 'T'%F,('(5 P'(4 IA( 7*8 %'<'745 )#% ?#$% ;SXNeV F,%F$,4J .eXPS[;S 4D' C',:D4 K? 1AL0MAL 2CD'%' 7<<3,F7K3'6
7*8 PSBS[a 4D' 'T'%F,('(J 4%?,*: 4# +74FD #% 'TF''8 4D' *$+K'% #G %'<( ,* 4D74 (7+' 733#44'8 C#%E 8$%74,#*5 [G4'% ?#$% ('F#*8 F,%F$,4J %'(4 1MA(
7*8 <%#F''8 4# F,%F$,4 95
A1) [34'%*74,*: Z7O'3,* B%'(( 2<7(( K7% #O'%D'786 QA ('F#*8( MQ ('F#*8(
[M6 ;,*:3' &': V9 P#+7*,7* V'783,G4 MA ('F#*8( <'% 3': Q ('F#*8( K'4C''* 3':(J
MA ('F#*8( 7G4'% ('4
[@6 .*O'%4'8 P#C ,* ;+,4D b7FD,*' #% B#C'% X7:' YA ('F#*8( MA ('F#*8(
[Y6 ST<3#(,O' B$(D0$<( QA ('F#*8( P'(4 IA ('F#*8( 7*8 %'<'745
[G4'% ?#$% 37(4 F,%F$,4J %'(4 1MA ('F#*8( 7*8 <%#F''8 4#\
W#%E#$4 ;'4 9
F,%F$,4 X
81) ;4'<0$< 2#*' 3': 74 7 4,+'J *#4 734'%*74,*:6 YA ('F#*8( <'% 3': 1Q ('F#*8( K'4C''* 3':(J
@A ('F#*8( 7G4'% ('4
9M6 e':74,O' N*3? B$330`<( 2C',:D4'86 YA ('F#*8( MA ('F#*8(
9@6 &#C .*F3,*' V9 9'*FD C,4D e'$4%73 /%,< YA ('F#*8( MQ ('F#*8(
9Y6 [34'%*74,*: 97%K'33 )#%C7%8 &$*:'( YA ('F#*8( P'(4 IA ('F#*8( 7*8 %'<'745
[G4'% ?#$% 37(4 F,%F$,4J %'(4 1MA ('F#*8( 7*8 <%#F''8 4#\


Density Workout 4

W#%E#$4 ;'4 [
F,%F$,4 9
A1) [34'%*74,*: P'O'%(' NO'%D'78 &$*:'( 2C,4D <374'6 YQ ('F#*8( @A ('F#*8(
[M6 &?,*: /7%D7++'% P7,(' YA ('F#*8( MQ ('F#*8(
[@6 ;,*:3' [%+ V$+KK'33 P#C MA ('F#*8( <'% 7%+ Q ('F#*8( K'4C''* 7%+(J
1Q ('F#*8( 7G4'% ('4
[Y6 V'F3,*' B$(D0`< MA ('F#*8( P'(4 IA ('F#*8( 7*8 %'<'745
[G4'% ?#$% 37(4 F,%F$,4J %'(4 1MA ('F#*8( 7*8 <%#F''8 4#\
W#%E#$4 ;'4 9
F,%F$,4 X5
81) ;,*:3' &': ;=$74 4# 9'*FD MA ('F#*8( <'% 3': Q ('F#*8( K'4C''* 3':(J
1A ('F#*8( 7G4'% ('4
9M6 97%K'33 `<%,:D4 P#C @Q ('F#*8( MA ('F#*8(
9@6 B,E' B$(D `< 2,*F%'7(' 8,GG,F$34? K? '3'O74,*: G''46 YA ('F#*8( MQ ('F#*8(
9Y6 U7*8 W73E0N$4( QA ('F#*8( P'(4 IA ('F#*8( 7*8 %'<'745
[G4'% ?#$% 37(4 F,%F$,4J %'(4 1MA ('F#*8( 7*8 <%#F''8 4#\
W#%E#$4 ;'4 X
'T'%F,('(J 4%?,*: 4# +74FD #% 'TF''8 4D' *$+K'% #G %'<( ,* 4D74 (7+' 733#44'8 C#%E 8$%74,#*5
C1) [34'%*74,*: Z$+< &$*:'( YQ ('F#*8( MA ('F#*8(
XM6 V$+KK'33 B$(D B%'(( @A ('F#*8( MQ ('F#*8(
X@6 V$+KK'33 a#<0;=$74 4# a#' P7,(' @Q ('F#*8( MQ ('F#*8(
XY6 V$+KK'33 9,F'< X$%3 2(,+$347*'#$(6 @A ('F#*8( P'(4 RA ('F#*8( 7*8 %'<'745



V'*(,4? W#%E#$4 iQ

W#%E#$4 ;'4 9
F,%F$,4 X
81) ;4'<0$< 2#*' 3': 74 7 4,+'J *#4 734'%*74,*:6 YA ('F#*8( <'% 3': 1Q ('F#*8( K'4C''* 3':(J
@A ('F#*8( 7G4'% ('4
9M6 V$+KK'33 `<%,:D4 P#C( YA ('F#*8( MA ('F#*8(
9@6 V9 .*F3,*' B%'(( YA ('F#*8( MQ ('F#*8(
9Y6 [34'%*74,*: 97%K'33 )#%C7%8 &$*:'( YA ('F#*8( P'(4 IA ('F#*8( 7*8 %'<'745
[G4'% ?#$% 37(4 F,%F$,4J %'(4 1MA ('F#*8( 7*8 <%#F''8 4#\

W#%E#$4 ;'4 X
'T'%F,('(J 4%?,*: 4# +74FD #% 'TF''8 4D' *$+K'% #G %'<( ,* 4D74 (7+' 733#44'8 C#%E 8$%74,#*5
C1) D8 ;=$74 4# B%'(( @Q ('F#*8( MA ('F#*8(
XM6 ST<3#(,O' ;C,4FD P#C YQ ('F#*8( MA ('F#*8(
X@6 P#FE,*: B37*E [( +7*? f%#FE(g 7( <#((,K3' ,* @A ('F#*8( MA ('F#*8(
XY6 [%*#38 B%'(('( @Q ('F#*8( P'(4 RA ('F#*8( 7*8 %'<'745

W#%E#$4 ;'4 [
F,%F$,4 95
A1) ;,*:3' V$+KK'33 2/#K3'46 ;=$74 RA ('F#*8( 1Q ('F#*8(
[M6 DB Push Press @A ('F#*8( MA ('F#*8(
[@6 Dumbbell Pullover YQ ('F#*8( @A ('F#*8(
[Y6 [K8#+,*73 P#33#$4 #* ;C,(( 9733 RA ('F#*8( P'(4 IA ('F#*8( 7*8 %'<'745
[G4'% ?#$% 37(4 F,%F$,4J %'(4 1MA ('F#*8( 7*8 <%#F''8 4#\


V'*(,4? W#%E#$4 iR

W#%E#$4 ;'4 9
;'40$<- B'%G#%+ 91 G#% 7( +7*? %'<( 7( <#((,K3' 8$%,*: 4D' <%'(F%,K'8 C#%E 8$%74,#*J 4D'* %'(4 G#% 4D' <%'(F%,K'8 %'(4 <'%,#8J %'F#%8,*: ?#$% %'<(5 [G4'% 4D,(J
<'%G#%+ 9M G#% 7( +7*? %'<( 7( <#((,K3' 8$%,*: 4D' <%'(F%,K'8 C#%E 8$%74,#*J 4D'* %'(4 G#% 4D' <%'(F%,K'8 %'(4 <'%,#8J %'F#%8,*: ?#$% %'<(5 X#*4,*$' 4D,(
<744'%* G#% 733 'T'%F,('(5 P'(4 IA( 7*8 %'<'745 )#% ?#$% ;SXNeV F,%F$,4J .eXPS[;S 4D' C',:D4 K? 1AL0MAL 7*8 PSBS[a 4D' 'T'%F,('(J 4%?,*: 4# +74FD #%
'TF''8 4D' *$+K'% #G %'<( ,* 4D74 (7+' 733#44'8 C#%E 8$%74,#*5 [G4'% ?#$% ('F#*8 F,%F$,4J %'(4 1MA( 7*8 <%#F''8 4# F,%F$,4 X
81) V9 ;4'< `< 2D#38 V9 /#K3'4 (4?3'6 YQ ('F#*8( <'% 3': 1Q ('F#*8( K'4C''* 3':(J
@A ('F#*8( 7G4'% ('4
9M6 ;,*:3' [%+ V$+KK'33 P#C MA ('F#*8( <'% 7%+ Q ('F#*8( K'4C''* 7%+(J
1Q ('F#*8( 7G4'% ('4
9@6 V9 )3##% B%'(( YA ('F#*8( MQ ('F#*8(
9Y6 9'*40NO'% &74'%73 P7,(' YA ('F#*8( P'(4 IA ('F#*8( 7*8 %'<'745
[G4'% ?#$% 37(4 F,%F$,4J %'(4 1MA ('F#*8( 7*8 <%#F''8 4#\

W#%E#$4 ;'4 X
;'40$<- B'%G#%+ X1 G#% 7( +7*? %'<( 7( <#((,K3' 8$%,*: 4D' <%'(F%,K'8 C#%E 8$%74,#*J 4D'* %'(4 G#% 4D' <%'(F%,K'8 %'(4 <'%,#8J %'F#%8,*: ?#$% %'<(5 [G4'%
4D,(J <'%G#%+ XM G#% 7( +7*? %'<( 7( <#((,K3' 8$%,*: 4D' <%'(F%,K'8 C#%E 8$%74,#*J 4D'* %'(4 G#% 4D' <%'(F%,K'8 %'(4 <'%,#8J %'F#%8,*: ?#$% %'<(5 X#*4,*$'
4D,( <744'%* G#% 733 'T'%F,('(5 P'(4 RA( 7*8 %'<'745 )#% ?#$% ;SXNeV F,%F$,4J .eXPS[;S 4D' C',:D4 K? 1AL0MAL 7*8 PSBS[a 4D' 'T'%F,('(J 4%?,*: 4# +74FD
#% 'TF''8 4D' *$+K'% #G %'<( ,* 4D74 (7+' 733#44'8 C#%E 8$%74,#*5
C1) [34'%*74,*: Z$+< &$*:'( 2788 C',:D4 K? D#38,*: V9( #% 7 <374'6 YQ ('F#*8( MA ('F#*8(
XM6 V$+KK'33 .*F3,*' B%'(( @A ('F#*8( MQ ('F#*8(
X@6 97%K'33 ;4,GG &'::'8 V'783,G4 YQ ('F#*8( MQ ('F#*8(
XY6 V$+KK'33 9,F'< X$%3 2734'%*74,*:6 RA ('F#*8( P'(4 RA ('F#*8( 7*8 %'<'745
[

W#%E#$4 ;'4 [
;'40$<- B'%G#%+ [1 G#% 7( +7*? %'<( 7( <#((,K3' 8$%,*: 4D' <%'(F%,K'8 C#%E 8$%74,#*J 4D'* %'(4 G#% 4D' <%'(F%,K'8 %'(4 <'%,#8J %'F#%8,*: ?#$% %'<(5 [G4'% 4D,(J
<'%G#%+ [M G#% 7( +7*? %'<( 7( <#((,K3' 8$%,*: 4D' <%'(F%,K'8 C#%E 8$%74,#*J 4D'* %'(4 G#% 4D' <%'(F%,K'8 %'(4 <'%,#8J %'F#%8,*: ?#$% %'<(5 X#*4,*$' 4D,(
<744'%* G#% 733 'T'%F,('(5 P'(4 IA( 7*8 %'<'745 )#% ?#$% ;SXNeV F,%F$,4J .eXPS[;S 4D' C',:D4 K? 1AL0MAL 7*8 PSBS[a 4D' 'T'%F,('(J 4%?,*: 4# +74FD #%
'TF''8 4D' *$+K'% #G %'<( ,* 4D74 (7+' 733#44'8 C#%E 8$%74,#*5 [G4'% ?#$% ('F#*8 F,%F$,4J %'(4 1MA( 7*8 <%#F''8 4# F,%F$,4 95
A1) ;,*:3' &': ;=$74 4# 9'*FD MA ('F#*8( <'% 3': Q ('F#*8( K'4C''* 3':(J 1A 7G4'% ('4
[M6 97%K'33 `<%,:D4 P#C @A ('F#*8( MA ('F#*8(
[@6 B,E' B$(D `< 2,*F%'7(' 8,GG,F$34? K? '3'O74,*: G''46 YA ('F#*8( MQ ('F#*8(
[Y6 U7*8 W73E0N$4( QA ('F#*8( P'(4 IA ('F#*8( 7*8 %'<'745
[G4'% ?#$% 37(4 F,%F$,4J %'(4 1MA ('F#*8( 7*8 <%#F''8 4#\


Stiength Woikouts
Strength Workout 1

W#%E#$4 ;'4 [
;'40$<- B'%G#%+ [1 G#% 7( +7*? %'<( 7( <#((,K3' ,* :##8 G#%+J 4D'* <%#F''8 4# [M5 B'%G#%+ [M G#% 7( +7*? %'<( 7( <#((,K3'J 4D'* <%#F''8 4# [@5
B'%G#%+ [@ G#% 7( +7*? %'<( 7( <#((,K3'5 P'4$%* 4# [1 7*8 %'<'74 4D,( $*4,3 ?#$ D7O' F#+<3'4'8 4D' <%'(F%,K'8 *$+K'% #G %'<( G#% '7FD
'T'%F,('5 aD' *$+K'% #G ('4( C,33 O7%? '7FD C#%E#$45
A1) ;4,GG &'::'8 V'783,G4

>7%? @Q 9':,* C,4D 7 C',:D4 ?#$ 4D,*E ?#$ F7* 3,G4 Q0H 4,+'(5 .G ?#$ :'4 ] #%
+#%' %'<( ?#$% G,%(4 ('4J ,*F%'7(' 4D' C',:D4 K? MAL
[M6 .*F3,*' V$+KK'33 9'*FD B%'(( >7%? @A 9':,* C,4D 7 C',:D4 ?#$ 4D,*E ?#$ F7* 3,G4 @0R 4,+'(5 .G ?#$ F7* :'4 H
#% +#%' %'<( ?#$% G,%(4 ('4J ,*F%'7(' 4D' C',:D4 K? MAL
[@6 XD,*0`< >7%? MQ .G ?#$ F7* :'4 +#%' 4D7* Q F#*('F$4,O' %'<( C,4D ?#$% K#8?C',:D4J
788 C',:D4 C,4D 7 K'345 .G ?#$ F7**#4 <'%G#%+ K#8?C',:D4 %'<(J $('
7* 7((,(4'8 +7FD,*'J #% <$33 8#C*(5
[G4'% ?#$% 37(4 F,%F$,4J %'(4 @A ('F#*8( 7*8 <%#F''8 4#\
V?*7+,F .*4'%%$<4
Exercise Reps
1) ;=$74 aD%$(4( YA ;'F#*8(
M6 B37*E @A ;'F#*8(
W#%E#$4 ;'4 9
;'40$<- B'%G#%+ 91 G#% 7( +7*? %'<( 7( <#((,K3' ,* :##8 G#%+J 4D'* <%#F''8 4# 9M5 B'%G#%+ 9M G#% 7( +7*? %'<( 7( <#((,K3'J 4D'* <%#F''8 4# 9@5
B'%G#%+ 9@ G#% 7( +7*? %'<( 7( <#((,K3'5 P'4$%* 4# 91 7*8 %'<'74 4D,( $*4,3 ?#$ D7O' F#+<3'4'8 4D' <%'(F%,K'8 *$+K'% #G %'<( G#% '7FD
'T'%F,('5 aD' *$+K'% #G ('4( C,33 O7%? '7FD C#%E#$45
81) 9$3:7%,7* ;<3,4 ;=$74 >7%? @A
B'% &':
9':,* C,4D 7 C',:D4 ?#$ 4D,*E ?#$ F7* 3,G' H0I 4,+'(5 .G ?#$ F7* :'4
1A #% +#%' %'<( ?#$% G,%(4 ('4J ,*F%'7(' 4D' C',:D4 K? 1AL
9M6 9'*4 NO'% 97%K'33 P#C >7%? MQ 9':,* C,4D 7 C',:D4 ?#$ 4D,*E ?#$ F7* 3,G4 @0Q 4,+'(5 .G ?#$ F7* :'4 R
#% +#%' %'<( ?#$% G,%(4 ('4J ,*F%'7(' 4D' C',:D4 K? MAL
9@6 ST<3#(,O' &74'%73 P7,(' >7%? MA U#38,*: V9( 74 ?#$% (,8'J $(' ?#$% '*4,%' K#8? 4# 3,G4 4D' C',:D4(
'T<3#(,O'3?5 &#C'% 4D'+ (3#C3? 7*8 $*8'% F#*4%#35
[G4'% ?#$% 37(4 F,%F$,4J %'(4 @A ('F#*8( 7*8 <%#F''8 4#\
V?*7+,F ),*,(D'%
Exercise Reps
1) B$(D$<( [( +7*? %'<( 7(
<#((,K3'
M6 Z$+<,*: Z7FE( MAA
S) B$330`<( [( +7*? %'<( 7(
<#((,K3'


Strength Workout 2

W#%E#$4 ;'4 [
;'40$<- B'%G#%+ [1 G#% 7( +7*? %'<( 7( <#((,K3' ,* :##8 G#%+J 4D'* <%#F''8 4# [M5 B'%G#%+ [M G#% 7( +7*? %'<( 7( <#((,K3'J 4D'* <%#F''8 4# [@5 B'%G#%+ [@ G#% 7( +7*?
%'<( 7( <#((,K3'5 P'4$%* 4# [1 7*8 %'<'74 4D,( $*4,3 ?#$ D7O' F#+<3'4'8 4D' <%'(F%,K'8 *$+K'% #G %'<( G#% '7FD 'T'%F,('5 aD' *$+K'% #G ('4( C,33 O7%? '7FD C#%E#$45
A1) V'783,G4 >7%? MQ 9':,* C,4D 7 C',:D4 ?#$ 4D,*E ?#$ F7* 3,G4 Y0R 4,+'(5 .G ?#$ :'4 H #%
+#%' %'<( ?#$% G,%(4 ('4J ,*F%'7(' 4D' C',:D4 K? 1QL
[M6 ;47*8,*: NO'%D'78 B%'(( >7%? @Q 9':,* C,4D 7 C',:D4 ?#$ 4D,*E ?#$ F7* 3,G4 Q0H 4,+'(5 .G ?#$ F7* :'4 ]
#% +#%' %'<( ?#$% G,%(4 ('4J ,*F%'7(' 4D' C',:D4 K? MAL
[@6 V$+KK'33 B$33#O'% >7%? YA 9':,* C,4D 7 C',:D4 ?#$ 4D,*E ?#$ F7* 3,G4 R0I 4,+'(5 .G ?#$ F7* :'4
1A #% +#%' %'<( ?#$% G,%(4 ('4J ,*F%'7(' 4D' C',:D4 K? MAL
[G4'% ?#$% 37(4 F,%F$,4J %'(4 @A ('F#*8( 7*8 <%#F''8 4#\
V?*7+,F .*4'%%$<4
Exercise Reps
1) [34'%*74,*: &74'%73 &$*:'( HQ ;'F#*8(
M6 b#$*47,* X3,+K'%( YQ ;'F#*8(
W#%E#$4 ;'4 9
;'40$<- B'%G#%+ 91 G#% 7( +7*? %'<( 7( <#((,K3' ,* :##8 G#%+J 4D'* <%#F''8 4# 9M5 B'%G#%+ 9M G#% 7( +7*? %'<( 7( <#((,K3'J 4D'* <%#F''8 4# 9@5 B'%G#%+ 9@ G#% 7( +7*?
%'<( 7( <#((,K3'5 P'4$%* 4# 91 7*8 %'<'74 4D,( $*4,3 ?#$ D7O' F#+<3'4'8 4D' <%'(F%,K'8 *$+K'% #G %'<( G#% '7FD 'T'%F,('5 aD' *$+K'% #G ('4( C,33 O7%? '7FD C#%E#$45
81) [34'%*74,*: 97%K'33 &$*:' >7%? MA
B'% &':
Begin with a weight you think you can lift S-S times. If
you can get 6 oi moie ieps youi fiist set, inciease the
weight by 2u%
9M6 9#8?C',:D4 .*O'%4'8 P#C >7%? YA .G ?#$ F7* :'4 +#%' 4D7* 1A F#*('F$4,O' %'<( C,4D ?#$%
K#8?C',:D4J 8'F%'7(' 4D' D',:D4 #G 4D' K7% 4# ,*F%'7(' 8,GG,F$34?5 .G
4D,( ,( (4,33 4## '7(?J (3#C ?#$% 4'+<#5
9@6 B,E' B$(D0`< >7%? YA .G ?#$ F7* :'4 +#%' 4D7* 1M F#*('F$4,O' %'<( C,4D ?#$%
K#8?C',:D4J ,*F%'7(' 4D' 8,GG,F$34? K? '3'O74,*: ?#$% G''45 "#$ F7*
73(# 788 %'(,(47*F' C,4D 7 C',:D4 O'(45
[G4'% ?#$% 37(4 F,%F$,4J %'(4 @A ('F#*8( 7*8 <%#F''8 4#\
V?*7+,F ),*,(D'%
Exercise Reps
1) B37*E IA ('F#*8(
M6 Z$+<,*: &$*:'( 1AA 2QA '7FD 3':6
3) B$330`<( [( +7*? %'<( 7( <#((,K3'


Strength Workout 3

W#%E#$4 ;'4 [
;'40$<- B'%G#%+ [1 G#% 7( +7*? %'<( 7( <#((,K3' ,* :##8 G#%+J 4D'* <%#F''8 4# [M5 B'%G#%+ [M G#% 7( +7*? %'<( 7( <#((,K3'J 4D'* <%#F''8 4# [@5
B'%G#%+ [@ G#% 7( +7*? %'<( 7( <#((,K3'5 P'4$%* 4# [1 7*8 %'<'74 4D,( $*4,3 ?#$ D7O' F#+<3'4'8 4D' <%'(F%,K'8 *$+K'% #G %'<( G#% '7FD
'T'%F,('5 aD' *$+K'% #G ('4( C,33 O7%? '7FD C#%E#$45
A1) 97%K'33 97FE ;=$74 >7%? @Q 9':,* C,4D 7 C',:D4 ?#$ 4D,*E ?#$ F7* 3,G4 Q0H 4,+'(5 .G ?#$
:'4 ] #% +#%' %'<( ?#$% G,%(4 ('4J ,*F%'7(' 4D' C',:D4 K?
MAL
[M6 &#C .*F3,*' e'$4%73 /%,< V$+KK'33 9'*FD B%'(( >7%? @A 9':,* C,4D 7 C',:D4 ?#$ 4D,*E ?#$ F7* 3,G4 @0R 4,+'(5 .G ?#$
F7* :'4 H #% +#%' %'<( ?#$% G,%(4 ('4J ,*F%'7(' 4D' C',:D4
K? MAL
[@6 XD,*0`< >7%? MQ .G ?#$ F7* :'4 +#%' 4D7* Q F#*('F$4,O' %'<( C,4D ?#$%
K#8?C',:D4J 788 C',:D4 C,4D 7 K'345 .G ?#$ F7**#4 <'%G#%+
K#8?C',:D4 %'<(J $(' 7* 7((,(4'8 +7FD,*'J #% <$33 8#C*(5
[G4'% ?#$% 37(4 F,%F$,4J %'(4 @A ('F#*8( 7*8 <%#F''8 4#\
V?*7+,F .*4'%%$<4
Exercise Reps
1) Z$+< P#<' @ +,*$4'( #% @AA
d$+<(
W#%E#$4 ;'4 9
81) 97%K'33 P'O'%(' &$*:' >7%? @A
B'% &':
9':,* C,4D 7 C',:D4 ?#$ 4D,*E ?#$ F7* 3,G4 Q0H 4,+'(5 .G ?#$ F7* :'4 ]
#% +#%' %'<( ?#$% G,%(4 ('4J ,*F%'7(' 4D' C',:D4 K? 1AL
9M6 97%K'33 `<%,:D4 P#C >7%? @Q 9':,* C,4D 7 C',:D4 ?#$ 4D,*E ?#$ F7* 3,G4 R0] 4,+'(5 .G ?#$ F7* :'4
1A #% +#%' %'<( ?#$% G,%(4 ('4J ,*F%'7(' 4D' C',:D4 K? MAL
9@6 ST<3#(,O' 9'*40NO'% )3? >7%? MQ V'(F%,<4,#*- U#38,*: V9( 74 ?#$% (,8'J $(' ?#$% '*4,%' K#8? 4# 3,G4
4D' C',:D4( 'T<3#(,O'3?5 &#C'% 4D'+ (3#C3? 7*8 $*8'% F#*4%#35
e#4'- 9',*: C,4D 7 C',:D4 ?#$ 4D,*E ?#$ F7* 3,G4 R0I 4,+'(5 .G ?#$
F7* :'4 1A #% +#%' %'<( #* ?#$% G,%(4 ('4J ,*F%'7(' 4D' C',:D4 K?
1AL
[G4'% ?#$% 37(4 F,%F$,4J %'(4 @A ('F#*8( 7*8 <%#F''8 4#\
V?*7+,F ),*,(D'%
Exercise Reps


Strength Workout 4

V?*7+,F .*4'%%$<4
Exercise Reps
1) Side Plank @0 seconds each side
M6 Jump Squats MQ
3) Push Ups 1A
4) Jump Squats MA

1) B$(D$<( [( +7*? %'<( 7( <#((,K3'
M6 Z$+<,*: Z7FE( MAA
3) .*O'%4'8 P#C( [( +7*? %'<( 7( <#((,K3'
W#%E#$4 ;'4 [
;'40$<- Perform A1 for as many reps as possible in good form, then proceed to A2. Perform A2 for as many reps as possible, then proceed to A3. Perform A3 for as many reps as
possible. Return to A1 and repeat this until you have completed the prescribed number of reps for each exercise. The number of sets will vary each workout.
A1) Push Press >7%? MQ Begin with a weight you think you can lift 3-5 times. If you get 6 or
more reps your first set, increase the weight by 15%
[M6 Front Squat >7%? @A Begin with a weight you think you can lift 3-6 times. If you get 7 or
[@6 9'*4 NO'% V9 P#C >7%? 30
per arm
Begin with a weight you think you can lift 4-6 times. If you get 7 or
[G4'% ?#$% 37(4 F,%F$,4J %'(4 @A ('F#*8( 7*8 <%#F''8 4#\
W#%E#$4 ;'4 9
;'40$<- Perform B1 for as many reps as possible in good form, then proceed to B2. Perform B2 for as many reps as possible, then proceed to B3. Perform B3
for as many reps as possible. Return to B1 and repeat this until you have completed the prescribed number of reps for each exercise. The number of sets will
vary each workout.
81) Romanian Deadlift >7%? @Q Begin with a weight you think you can lift 5-7 times. If you get
8 or more reps your first set, increase the weight by 20%
9M6 Flat Barbell Bench Press >7%? @Q Begin with a weight you think you can lift 6-8 times. If you can
get 10 or more reps your first set, increase the weight by 25%
9@6 Standing Single Leg Calf Raise >7%? MQ Begin with a weight you think you can lift 8-10 times. If you
can get 11 or more reps on your first set, increase the weight by
15%
[G4'% ?#$% 37(4 F,%F$,4J %'(4 @A ('F#*8( 7*8 <%#F''8 4#\
V?*7+,F ),*,(D'% 0 V'(F'*8,*: B?%7+,8 X,%F$,4
Exercise Reps
1) Inverted Row B'%G#%+ 1A %'<( G#% '7FD


Strength Workout 5

2) Bodyweight Squat
'T'%F,('5 P'(4 Q ('F#*8(J 4D'*
<'%G#%+ I %'<( G#% '7FD
'T'%F,('5 P'(4 Q ('F#*8(J 4D'*
<'%G#%+ ] %'<( G#% '7FD
'T'%F,('5 P'<'74 4D,( +'4D#8
$*4,3 ?#$ 7%' 74 1 %'< <'%
'T'%F,('5 P'(4 RA ('F#*8(J 7*8
%'<'745
3) Push-Up
4) Alternating Forward Lunge
S) Floor Crunches
W#%E#$4 ;'4 [
;'40$<- Perform A1 for as many reps as possible in good form, then proceed to A2. Perform A2 for as many reps as possible, then proceed to A3. Perform A3 for as many reps as
possible. Return to A1 and repeat this until you have completed the prescribed number of reps for each exercise. The number of sets will vary each workout.
A1) Push Press >7%? MQ Begin with a weight you think you can lift 3-5 times. If you get 6 or
[M6 Front Squat >7%? @A Begin with a weight you think you can lift 3-6 times. If you get 7 or
[@6 9'*4 NO'% V9 P#C >7%? 30
per arm
Begin with a weight you think you can lift 4-6 times. If you get 7 or
[G4'% ?#$% 37(4 F,%F$,4J %'(4 @A ('F#*8( 7*8 <%#F''8 4#\
V?*7+,F .*4'%%$<4
Exercise Reps
1) ;=$74 aD%$(4( 1MA ;'F#*8(
M6 B37*E RA ;'F#*8(
W#%E#$4 ;'4 9
81) 97%K'33 P'O'%(' &$*:' >7%? @A
B'% &':
9':,* C,4D 7 C',:D4 ?#$ 4D,*E ?#$ F7* 3,G4 Q0H 4,+'(5 .G ?#$ F7* :'4 ]
#% +#%' %'<( ?#$% G,%(4 ('4J ,*F%'7(' 4D' C',:D4 K? 1AL
9M6 97%K'33 `<%,:D4 P#C >7%? @Q 9':,* C,4D 7 C',:D4 ?#$ 4D,*E ?#$ F7* 3,G4 R0] 4,+'(5 .G ?#$ F7* :'4
1A #% +#%' %'<( ?#$% G,%(4 ('4J ,*F%'7(' 4D' C',:D4 K? MAL
9@6 ST<3#(,O' 9'*40NO'% )3? >7%? YA V'(F%,<4,#*- U#38,*: V9( 74 ?#$% (,8'J $(' ?#$% '*4,%' K#8? 4# 3,G4
4D' C',:D4( 'T<3#(,O'3?5 &#C'% 4D'+ (3#C3? 7*8 $*8'% F#*4%#35
e#4'- 9',*: C,4D 7 C',:D4 ?#$ 4D,*E ?#$ F7* 3,G4 1A01M 4,+'(5 .G ?#$
F7* :'4 1@ #% +#%' %'<( #* ?#$% G,%(4 ('4J ,*F%'7(' 4D' C',:D4 K?
1AL
[G4'% ?#$% 37(4 F,%F$,4J %'(4 @A ('F#*8( 7*8 <%#F''8 4#\
V?*7+,F ),*,(D'%
Exercise Reps
1) B$(D$<( [( +7*? %'<( 7(
<#((,K3'


Strength Workout 6

M6 ;'73 Z7FE( MAA
S) Z$+< ;=$74( QA
W#%E#$4 ;'4 [
;'40$<- B'%G#%+ [1 G#% 7( +7*? %'<( 7( <#((,K3' ,* :##8 G#%+J 4D'* <%#F''8 4# [M5 B'%G#%+ 9M G#% 7( +7*? %'<( 7( <#((,K3'J 4D'* <%#F''8 4# [@5 B'%G#%+ [@ G#% 7( +7*?
%'<( 7( <#((,K3'5 P'4$%* 4# [1 7*8 %'<'74 4D,( $*4,3 ?#$ D7O' F#+<3'4'8 4D' <%'(F%,K'8 *$+K'% #G %'<( G#% '7FD 'T'%F,('5 aD' *$+K'% #G ('4( C,33 O7%? '7FD C#%E#$45
A1) [34'%*74,*: 97%K'33 &$*:' >7%? MA
B'% &':
.G ?#$ F7* :'4 +#%' 4D7* 1A F#*('F$4,O' %'<( C,4D ?#$%
K#8?C',:D4J 8'F%'7(' 4D' D',:D4 #G 4D' K7% 4# ,*F%'7(' 8,GG,F$34?5 .G
4D,( ,( (4,33 4## '7(?J (3#C ?#$% 4'+<#5
[M6 9#8?C',:D4 .*O'%4'8 P#C >7%? YA 9':,* C,4D 7 C',:D4 ?#$ 4D,*E ?#$ F7* 3,G4 @0Q 4,+'(5 .G ?#$ F7* :'4 R
#% +#%' %'<( ?#$% G,%(4 ('4J ,*F%'7(' 4D' C',:D4 K? MAL
[@6 B,E' B$(D0`< >7%? YA .G ?#$ F7* :'4 +#%' 4D7* 1M F#*('F$4,O' %'<( C,4D ?#$%
K#8?C',:D4J ,*F%'7(' 4D' 8,GG,F$34? K? '3'O74,*: ?#$% G''45 "#$ F7*
73(# 788 %'(,(47*F' C,4D 7 C',:D4 O'(45
[G4'% ?#$% 37(4 F,%F$,4J %'(4 @A ('F#*8( 7*8 <%#F''8 4#\
V?*7+,F .*4'%%$<4
Exercise Reps
1) ;,8'04#0(,8' U#<( RA ;'F#*8(
M6 b#$*47,* Z$+<'%( RA ;'F#*8(
W#%E#$4 ;'4 9
;'40$<- Perform B1 for as many reps as possible in good form, then proceed to B2. Perform B2 for as many reps as possible, then proceed to B3. Perform B3
for as many reps as possible. Return to B1 and repeat this until you have completed the prescribed number of reps for each exercise. The number of sets will
vary each workout.
A1) 97%K'33 97FE ;=$74 >7%? YA 9':,* C,4D 7 C',:D4 ?#$ 4D,*E ?#$ F7* 3,G4 H0I 4,+'(5 .G ?#$
:'4 ] #% +#%' %'<( ?#$% G,%(4 ('4J ,*F%'7(' 4D' C',:D4 K?
1AL
[M6 U,:D .*F3,*' V9 9'*FD B%'(( >7%? MQ 9':,* C,4D 7 C',:D4 ?#$ 4D,*E ?#$ F7* 3,G4 @0R 4,+'(5 .G ?#$
F7* :'4 H #% +#%' %'<( ?#$% G,%(4 ('4J ,*F%'7(' 4D' C',:D4
K? MAL
[@6 XD,*0`< >7%? @Q .G ?#$ F7* :'4 +#%' 4D7* ] F#*('F$4,O' %'<( C,4D ?#$%
K#8?C',:D4J 788 C',:D4 C,4D 7 K'345 .G ?#$ F7**#4 <'%G#%+
K#8?C',:D4 %'<(J $(' 7* 7((,(4'8 +7FD,*'J #% <$33 8#C*(5
[G4'% ?#$% 37(4 F,%F$,4J %'(4 @A ('F#*8( 7*8 <%#F''8 4#\
V?*7+,F ),*,(D'%

www.RomanFitnessSystems.com Page 1uu

Caiuio
Tiaining

1o make Final Phase Fat Loss compleLe as a Lralnlng sysLem, we need Lo address
cardlovascular Lralnlng. Whlle l'm noL a fan of cardlo personally, l do lL Lo sLay ln condlLlon for
aLhleLlc purposes. lL's cerLalnly Lrue LhaL Lhe workouLs alone are golng sLrlp off faL, addlng ln
some exLra lnLenslLy ls golng Lo make sure you break Lhrough your barrlers.

Final Phase Fat Loss feaLures Lo very speclflc Lypes of cardlo, geared Lowards very
speclflc-and very dlfferenL-goals.

High Intensity Interval Training Cardio

l would llke Lo Lhlnk LhaL mosL people ln Lhe world know by now whaL Plgh lnLenslLy lnLerval
1ralnlng (Pll1) ls, or how Lo use lL. Powever lL never hurLs Lo have a blL of a refresher.
Exercise Reps
1) B37*E IA ('F#*8(
M6 Z$+<,*: &$*:'( 1AA 2QA '7FD 3':6
3) B$330`<( [( +7*? %'<( 7( <#((,K3'

www.RomanFitnessSystems.com Page 1u1

Pll1 ls a meLhod of cardlovascular exerclse durlng whlch you'll alLernaLe perlods of lnLense
work wlLh perlods of resL. 1ralnlng ln Lhls way ls more calorlcally expenslve Lhan slow go
cardlo, and keeps your meLabollc raLe elevaLed for longer (Lhough noL qulLe as long as welghL
Lralnlng).
lL's hard, buL lL's fasL an effecLlve. WlLhln Lhe conLexL of Lhe Final Phase Fat Loss Lralnlng
sysLem, lL allows you Lo expend some exLra calorles and [ump up Lhe meLabollc raLe wlLhouL
addlng ln an exLra workouL.

ln Lhe Lralnlng schedule, lL ls lndlcaLed LhaL you perform Pll1 once per week. lf you are feellng
very amblLlous, you can Lhrow ln an exLra sesslon on Sundays. up Lo you.

Pere are your Final Phase Fat Loss Pll1 workouLs:

Stati onary Bi ke HI I T Workout
HI I T Spri nt Workout
Work (sec) Rest(sec) Work(sec) Rest(sec)
60 20 30 10
60 20 30 10
60 20 13 13
90 30 30 30
30 30 20 20
30 30 20 10
120 43 10 10
90 13 10 40
60 60 13 13
30 10 13 43
'lallure' 'lallure'


1he number on Lhe lefL lndlcaLed Lhe amounL of Llme you are worklng durlng a glven lnLerval, Lhe
number on Lhe rlghL ls obvlously Lhe resL perlod for Lhe lnLerval. Where lL says 'fallure,' [usL flnlsh ouL
sLrong and peddle or sprlnL for as long as you can. uon'L make yourself puke (or dle), [usL go hard.

l've provlded Lwo Pll1 workouLs here, buL Lhere are counLless oLhers you can use. As long as you do
some Lype of sLrucLured Pll1 Lralnlng on Lhe day lL ls scheduled, you're all seL. lL's noL lndlcaLed on
Lhe schedule whlch Lo do-lL's up Lo you.
Active Recovery Cardio

lL ls very clear by now LhaL whlle Lhe Final Phase Fat Loss Lralnlng sysLem ls lncredlbly
effecLlve, lL ls also demandlng and Laxlng. 8ecause of LhaL, lL's necessary LhaL we do more Lo
faclllLy recovery Lhan [usL leave Lhe gym and hlL Lhe couch.

lnsLead, FPFL uses a very mlld form of acLlve recovery.

Simply, I want you to walk. (I know; this is complicated.)

AfLer LvL8? SlnCLL welghL Lralnlng workouL, and aL some polnL on LvL8? SlnCLL off day, l
wanL you Lo walk for 10 mlnuLes. WheLher lL's on a Lreadmlll, or ouLslde or ln clrcles around
your house, l really don'L care. !usL do lL. ?ou can also rlde a blke or [ump some rope. !usL 10
mlnuLes of slow, easy movemenL.

1he exLra movemenL may burn a few exLra calorles, buL LhaL's noL Lhe polnL. 1he ldea ls blood
flow. AfLer lnLense exerclse, Lhe slngle besL Lhlng you need Lo do ls keep Lhe body movlng. So
you musL walk or rlde or whaLever, buL [usL move. 1haL's mandaLory.

ln addlLlon, you're golng Lo wake up afLer your flrsL Final Phase Fat Loss workouL and be
a blL sore, and when LhaL happens, Lake a walk. uo some bodywelghL squaLs. 1he more blood

www.RomanFitnessSystems.com Page 1uS

you geL Lo Lhose muscles LhaL are sore, Lhe fasL Lhey'll recover. So lf your arms are sore [usL
bang ouL a few push-ups or [usL do some very llghL welghL blcep curls. ?ou can even do Lhls
welghLs free.

My polnL ls, be pro-acLlve abouL your recovery-help your body heal, don'L [usL lay around and
walL Lo feel beLLer.
Chaptei 6:
What to uo
anu When
to uo it

The Final Phase Fat Loss
Tiaining Scheuule

Final Phase Fat Loss ls, as you've gaLhered by now, a falrly comprehenslve
Lralnlng program. And, llke mosL comprehenslve Lralnlng programs, lL was wrlLLen
ln and meanL Lo be followed ln a falrly speclflc way.

And LhaL means LhaL Lhe workouLs should be done ln a speclflc order-noL [usL
plug and play.


Powever, whlle l undersLand LhaL you wanL ldeal resulLs, l also undersLand LhaL we
don'L llve ln an ldeal world. ln a world LhaL ls 100 ldeal, l'd have you monlLorlng
your recovery and Lralnlng as soon as you felL capable.

ln a world LhaL ls 98, l'd have you Lralnlng 4 days per week accordlng Lo Lhe
LxAC1 schedule LhaL l have provlded. now, of course, our world ls nelLher 100
ldeal nor ls lL even 98 ldeal.

And l undersLand LhaL.

Whlch ls why l have glven you a few opLlons for how Lo seL up and follow Lhe
program.

?ou see, l Lhlnk LhaL Lralnlng programs are mosL effecLlve when you are able Lo
acLually uC Lhem wlLhouL drlvlng yourself compleLely lnsane -and l belleve LhaL
fully. lf you're noL able Lo follow Lhe schedule l gave you, and you worry and sLress
abouL LhaL, Lhe program as a whole wlll be less effecLlve Lhan lf you had a plan LhaL
worked for ?Cu8 llfe.

1o LhaL end, l have provlded 1P8LL dlfferenL schedules for Lhe program.

1nL IIkS1 SCnLDULL, as l have menLloned, ls a 4-day Lralnlng schedule LhaL ls, ln
my vlew ldeal. lL roLaLes and no Lwo days or workouLs are allke. SomeLlmes you
wlll Lraln on Monday, someLlmes on SaLurday-buL noL always. Whlle l do feel Lhls
ls very manageable Lo mosL people, l ALSC undersLand LhaL Lhls ls noL always
sulLable for people who requlre a loL sLrucLure and slmllarlLy from week Lo week.
1he only day you wlll never Lraln on ls SunuA?.

1nL SLCCND SCnLDULL ls sLlll 4-days per week, buL a blL more sLaLlc" ln lL's
sLrucLure. 1o LhaL end, lf you choose Lo follow Lhls schedule, Lhe workouLs wlll sLlll
roLaLe LhroughouL Lhe week. PCWLvL8, Lhe Lralnlng days Lhemselves wlll nC1
change. ln Lhls schedule, you wlll be Lralnlng Lhe same 4 days per week, *2*34
week.


www.RomanFitnessSystems.com Page 1uS

ln Lhls schedule, your (welghL) Lralnlng days wlll be: Monday, 1uesday, 1hursday,
and lrlday. ?ou wlll have weekends off, save for cardlo.

NC1L - shou|d you be ab|e to tra|n on weekends, another opt|on |s
Monday, 1uesday, 1hursday, and Saturday. our ca||!

Scheduling Option ONE 4-Days, Rotating
Final Phase Fat Loss "##$ "
V7? Mon Tue Wed Thur Fri Sat Sun
a%7,*,*:
uynamlc
WorkouL 1
LacLlc Acld
workouL 1
CII
uenslLy
WorkouL 1
SLrengLh
WorkouL 1
nII1 Card|o CII

Final Phase Fat Loss "##$ #
Bay Mon Tue Wed Thur Fri Sat Sun
Tiaining
uenslLy
WorkouL 2
uynamlc
WorkouL 2
CII
LacLlc Acld
WorkouL 2
Pll1 Cardlo SLrengLh
WorkouL 2
CII

Final Phase Fat Loss "##$ $
a%7,*,*:
uynamlc
WorkouL 3
CII LacLlc Acld
WorkouL
3
SLrengLh
WorkouL 3
Cll uenslLy
WorkouL 3 Anu
Pll1 Cardlo
CII

Final Phase Fat Loss "##$ %
a%7,*,*:
Pll1
Cardlo
uynamlc
WorkouL
4
uenslLy
WorkouL
4
CII
SLrengLh
WorkouL 4
LacLlc Acld
WorkouL 4
CII

Final Phase Fat Loss "##$ &
a%7,*,*:
SLrengLh
WorkouL 3
CII uynamlc
WorkouL
3
Pll1 Cardlo uenslLy
WorkouL 3
LacLlc Acld
WorkouL 3
CII



Final Phase Fat Loss "##$ '
a%7,*,*:
LacLlc Acld
WorkouL 6
uynamlc
WorkouL
6
Pll1
Cardlo
CII
uenslLy
WorkouL 6
SLrengLh
WorkouL 6

Scheduling Option TWO 4-Days, Static

a%7,*,*:
uynamlc
WorkouL 1
LacLlc Acld
workouL 1
CII
uenslLy
WorkouL 1
SLrengLh
WorkouL 1
nII1 Card|o CII

Tiaining
uenslLy
WorkouL 2
uynamlc
WorkouL 2
CII
LacLlc Acld
WorkouL 2
SLrengLh
WorkouL 2
nII1 Card|p CII

a%7,*,*:
uynamlc
WorkouL 3
LacLlc Acld
WorkouL 3
CII SLrengLh
WorkouL 3
uenslLy WorkouL 3
Anu
Pll1 Cardlo
Cll CII

a%7,*,*:
Pll1 Cardlo Anu
LacLlc Acld
WorkouL 4
uynamlc
WorkouL 4
CII
uenslLy
WorkouL
4
SLrengLh
WorkouL 4
CII CII

a%7,*,*:
SLrengLh
WorkouL 3
uynamlc
WorkouL 3
CII
uenslLy
WorkouL 3
LacLlc Acld
WorkouL 3
nII1 Card|o CII



a%7,*,*:
LacLlc Acld
WorkouL 6
uynamlc
WorkouL
6
Pll1
Cardlo
uenslLy
WorkouL 6
SLrengLh
WorkouL 6
CII



Scheduling Option THREE 3-Days, Static

a%7,*,*:
uynamlc
WorkouL 1
Cll LacLlc Acld
workouL 1
CII
uenslLy
WorkouL 1
nII1 Card|o CII

a%7,*,*:
SLrengLh
WorkouL 1
Cll uenslLy
WorkouL 2
Cll uynamlc
WorkouL 2
nII1 Card|o CII

Tiaining
LacLlc Acld
WorkouL 2
CII SLrengLh
WorkouL 2
CII
uynamlc
WorkouL 3
nII1 Card|p CII

a%7,*,*:
LacLlc Acld
WorkouL 3
Cll SLrengLh
WorkouL 3
Cll uenslLy WorkouL 3 Anu
Pll1 Cardlo
CII CII
a%7,*,*:
Pll1 Cardlo Anu
LacLlc Acld WorkouL 4
CII uynamlc
WorkouL 4
CII
uenslLy
WorkouL 4
nII1
Card|o
CII

a%7,*,*:
SLrengLh
WorkouL 4
Cll uynamlc
WorkouL 3
Cll uenslLy
WorkouL 3
nII1 Card|o

Final Phase Fat Loss "##$ (
a%7,*,*:
LacLlc Acld
WorkouL 3
SLrengLh
WorkouL
3

nII1 Card|o CII


Final Phase Fat Loss "##$ )
a%7,*,*:
LacLlc Acld
WorkouL 6
CII uenslLy
WorkouL 6
CII
SLrengLh
WorkouL 6
nII1 Card|o



Conclusion
?ou now have Lhe Lools necessary Lo go break you faL loss plaLeaus and go Lhrough Lo Lhe
Final Phase%Lo your own llnal lronLler. Whlch brlngs Lo mlnd klrk, so here's a funny
plcLure of hlm:

8uL ln all serlousness, [usL Lhlnk of everyLhlng we've covered. ?ou've goL Lhe lnformaLlon
abouL evoluLlonary faL sLorage, hormones and faL sLorage, and how each affecLs faL loss.

Colng pasL LhaL, you've learned how oLher hormones can counLeracL your hormonally
lnfluenced reglonal faL sLorage-and how Lo produce Lhose hormones.



?ou've learned abouL some lncredlble Lralnlng modallLles, each very effecLlve on lLs own, buL
synerglsLlcally more effecLlve when blended LogeLher as Lhey are here.

?ou've gone over 24 unlque workouLs from four dlfferenL Lralnlng modallLles, so you slmply
don'L have Lo repeaL even CnL workouL CnL Llme. ?ou've goL some cool warm-up and cardlo
rouLlnes Lo help you burn faL.

In short, youve learned just about everything about training for fat loss
that I could conceivably teach without actually getting my hands on you in
the gym!

And l hope we've had some fun along Lhe way.

More Lhan anyLhlng, l hope you've en[oyed Lhe lnformaLlon presenLed ln Final Phase Fat
Loss, and l Lruly hope LhaL you puL lL Lo use. 8ecause l know LhaL when you do, you'll break
pasL your faL loss plaLeau.

WheLher you've losL 20 and sLlll have anoLher 40 Lo go, or are flndlng your abs [usL barely ouL
of reach, l know LhaL lf you apply Lhe lnformaLlon and sLlck Lo Lhe program, ln [usL slx shorL
weeks you'll be where you never LhoughL you would.

Cood luck on your [ourney, and Lhank you so very much for leLLlng me serve as you your gulde.
ln slx weeks, you'll cross Lhe flnlsh llne.

l'll see you on Lhe oLher slde.
-Roman

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FINAL "#$%& Fat Loss

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