Work hard
Eat Lots of Protein
and for the people losing weight:
Green Beans... Magical, 100 cal. and gets you full.

Workout Songs

1. Guns N Roses - Welcome To The Jungle

2. Papa Roach - Last Resort

3. Linkin Park - In the End

4. Mortal Kombat Theme Song

5. Metallica - Enter Sandman

6. AC/DC - TNT

7. Rocky - Gonna Fly Now

8. Aerosmith - Walk This Way

9. Chamillionaire - Riding

10. Kayne West - Stronger

11. Eminem - Lose Yourself

12. Outkast - BOB

13. AC/DC - Thunderstruck

14. Eye of the Tiger - (Rocky Soundtrack)

15. Go To Sleep - (Cradle 2 The Grave Soundtrack)

16. Korn - Coming Undone

17. Rage Against the Machine- Guerilla Radio

18. Returns A King - (300 Soundtrack)

19. Lil Wayne - I’m a Dboy

20. Flobots - Handlebars

21. Nine Inch Nails - Meet Your Master

22. Eminem - White America

23. 50 Cent - I’ll Whip Ya Head Boy

24. Eye of the Tiger - (Rocky Soundtrack)

25. Kataklysm - Like Angels Weeping

Arm Day

#	Exercise Name	Set	Lbs.	Reps
1	Dumbell Curls	#1	40	15
		#2	45	10
		#3	50	8
		#4	55	6
2	Hammer Curls	#1	60	12
		#2	65	10
		#3	70	10
		#4	75	10
3	One Armed Pulls (w/ Dumbells)	#1	105	12
		#2	115	8
		#3	125	6
		#4	125	6
4	Bench	#1	315	12
		#2	325	8
		#3	330	6
		#4	335	6

Work Out Tips for Women

1) In 1999, you can’t do spot reduction by working out hard on a specific body part. In year 2009, the fact stays the same. To reduce body fat, you have to cardiovascular exercise and weight training to increase your metabolism rate.

2) You have to give a new fitness program some time to deliver noticeable results. When you start cardiovascular and strength training, you might actually gain weight. Why? During the initial stage, you are most likely put on lean muscle faster than you are losing body fat. Because muscles are compact and heavier than fat, that is why your body weight may increase slightly. However, once you have kicked start your metabolism, your weight should start dropping.

3) Like it or not, your diet is still the key deciding factor of your weight loss battle. Don’t think that just because you go to gym often, that you can eat everything you want. However, I am not encouraging you to eat less. A well-balanced diet that includes lean protein, complex carbohydrates, and lots of fruits and veggies is important. Drink water and not coffee. Drink milk and not beer.

4) Train your body evenly. Many women will spend most time at the machine training inner thighs or butt. Other body parts are not so important for them. This approach is not correct because this will cause muscle imbalances and leads to injury, poor posture, and a worse physique. Just as you train equally on your left and right sides, train equally in the front and the back.

5) Weight training does not make you huge like wrestler. Women have less testosterone that men have, which means that their bodies are far less able to build big muscles. So, do n0t forget to incorporate weight training in your workout routine.

Arms/Chest

#	Exercise Name	Set	Lbs.	Reps
1	Dumbell Curls	#1	40	15
		#2	45	10
		#3	50	8
		#4	55	6
2	Hammer Curls	#1	60	12
		#2	65	10
		#3	70	10
		#4	75	10
3	One Armed Pulls (w/ Dumbells)	#1	105	12
		#2	115	8
		#3	125	6
		#4	125	6
4	Bench	#1	315	12
		#2	325	8
		#3	330	6
		#4	335	6

Lower Body

#	Exercise Name	Set	Lbs.	Reps
1	Deadlifts	#1	300	15
		#2	315	10
		#3	335	8
		#4	350	6
2	Power Cleans	#1	135	12
		#2	185	10
		#3	205	10
		#4	225	10
3	Parallel Squats	#1	205	12
		#2	225	8
		#3	235	6
		#4	255	6
4	Front Squat Press	#1	135	12
		#2	155	8
		#3	175	6
		#4	185	6

20 Ways To Increase Your Bench

1. Shoulders Back
When bench pressing your shoulder girdle should be kept in a retracted position.
2. Use Your Feet
Make sure your feet are planted firmly on the floor and do not come up during your bench attempts.
3. Visualize
Picture Yourself Doing the Weight
4. Lie To Yourself
Tell yourself that it is light weight
5. Squeeze Your Grip
6. Find The Right Grip
Usually its often founded in the middle but some people like benching wide/inner
7. Work On Weak Areas
Example if you have problems going down or back up work only on that section with weight usually weight you could rep out.
8. Use A Thicker Bar
9. Move Past Mental Barriers
Get over the "I can't" bullshit
10. Make Sure You're Warmed Up
11. Pyramid Up
Do Pyramid Reps, High Reps; Low Weight and Low Reps; High Weight
12. Take 3-5 Minutes Rests Between Heavy Sets
13. Stay Warmed Up
14. See The Top
Picture yourself getting that weight at the top.
15. Keep that Chest Up
16. Keep Glutes Down On Bench
17. Deep Breath Before Lowering Bar aka Don't hold your breath.
18. Use Your Lats
19. Work on Training the Helper Muscles
20. DO NOT Over Training

Workout (Hour to Hour & Half)

5 Sets of 10 On The Bench
5 Sets of 8 For Dumbell Press
3 Sets of 6 For Dumbell Flys; make sure to get full range.
5 Sets of 8 for Curls
5 Sets of 8 for Hammer Curls
2 Sets of 50 for Wrist Curls (Feel that forearm)
5 Sets of 10 of Kickbacks