*** BILL ROCKY HONEY INVENTS ROCKYS INSTANT MUSCLES SYSTEM * CLICK SEE MORE, YOU GOT INSTANT COFFEE, GET INSTANT MUSCLES ** ABSOLUTE BEST TRAINING VIDEO GYM SOUNDS, BICEPS MOTIVATION *** ROCKYS ALL IN ONE SYSTEM - VIDEO - MOTIVATION & ROUTIEN *** * TAKE YOUR LAPTOP TO THE GYM, WATCH & CHECK ROUTEIN *** ROCKYS - MR. - MS. U.S.A. PHYSIQUE TRAINING SYSTEM ** ABDOMINAL EXERCISES ADDED APRIL 28, 2014 * BY: BILL ROCKY HONEY C.F.T., C.P.T.- I..F.B.B. PRO MR. U.S.A. * 100%.FREE.CLICK.ROCKYS.SUPERIOR.FITNESS.MAGAZINE TO.READ .ROCKYS.FREE .MAXIMUM.SYSTEM .==>>https://facebook/BillRockyHoneysSuperiorFitnessMagazine?fref=ts CLICK SEE MORE TO READ ULTIMATE SYSTEM AT THE MAG. * DISCLAIMER - TRAIN AT YOUR OWN RISK, SEE YOUR DOCTOR BEFORE BEGINNING ANY DIET OR FITNESS PROGRAM, THIS WARNING POSTED AT ALL OUR WEBSITES IN THE ABOUT SECTION. THIS MUSCLE TRAINING SYSTEM POSTED 4-23-2014 *** ROCKYS INSTANT MUSCLES TRAINING SYSTEM SECRETS **** * ROCKY IS THE ONLY PURE SCIENCE PRO TRAINER CP.hDrs * ROCKY 8 TIMES I.F.B.B. - A.A.U. & G.I.A.F. OPEN WORLD CHAMPION * ROCKYS SECRET THAT WON THOSE TITLES IS TO REPLACE A FULL REPETITION WITH A SHORTER REP SHRUG !!! * EXAMPLE, YOU CAN ONE ARM ROW WITH AN 80 POUND DUMBBELL, BUT YOU COULD SHRUG THAT DUMBBELL WITH UP TO 120 POUNDS!!! * USING MORE WEIGHT IS LIKE TAKING STEROIDS, STEROIDS ONLY MAKE YOU STRONGER AND SO DOES REPLACING FULL REPS WITH SHRUGS!!! * EXAMPLE, YOU CAN DO A WIDE GRIP LAT PULL DOWN WITH SAY 100 POUNDS, HOWEVER IF YOU ONLY CAME DOWN JUST A LITTLE BIT LIKE 1/3 THE WAY DOWN, YOU COULD USE UP TO 200 POUNDS!! THAT IS JUST LIKE THE STANDING SHRUG FOR TRAPS, ITS A LAT PULL DOWN SHRUG TO USE MUCH MORE WEIGHT. * SIMPLY PULL DOWN THE LAT BAR LIKE YOU WOULD A SHRUG AND THEN GP BACK UP STRETCHING THE LATS COMPLETELY OUT AND BINGO, INSTANT WIDE V-SHAPE BACK ITS THE STRETCH THAT BUILDS THE LATS (BACK) * NOTICE THAT NOW PRO BODYBUILDERS ARE NOW NOT DOING FULL REPS ON BENCH PRESSES OR ROWS. THAT IS JUST LIKE DOING A SHRUG INSTEAD OF A FULL ONE ARM ROW. * REPLACE FULL REPS WITH ROCKYS INVENTION OF INSTANT MUSCLES TRAINING (SHRUGGING) SYSTEM AND YOU WILL GET INSTANT MUSCLES. * PRO BODYBUILDERS ARE STILL DOING FULL REPS ON ONE ARM DUMBBELL ROWS, NOT KNOWING THAT YOU GET MORE RESULTS REPLACING THE FULL ROW WITH A SHRUG!!! * SIMPLY SHRUG THE ONE ARM DUMBBELL ROW, CONTRACT THE CENTER BACK, THEN STRETCH OUT THE LATS (BACK) TO FULL EXTENTION AND IN JUST A FEW DAYS, BINGO INSTANT MUSCLES....ITS LIKE YOU BEEN JUICING ON ROIDS BRO....YEAH / ROCKY.... ROCKY THE KING OF SCIENCE FITNESS • BODY PARTS NEED TO BE TRAINED IN ORDER THEY ARE WRITTEN FOR BEST RESULTS • ALL BODY PARTS WORKED ONCE PER WEEK / ARRANGEMENT TRAINS ARMS 3 TIMES A WEEK ** EXERCISES SUGGESTIONS - 2 TO 5 SETS OF 6 TO 10 REPS PER EXERCISE * FINISHING PUMP EACH BODY PART - 2 SETS 20 REPS • DAY 1 - MONDAY - 1A. ABDOMINALS CARDIO - 1B. CHEST 2. SERRATUS - 3. TRAPS - 4. SHOULDERS - 5. BICEPS AND TRICEPS SUPER SET BACK AND FORTH. * 1A. ABS CARDIO - ABDOMINAL CARDIO DONE BEFORE BREAKFAST ON AN EMPTY STOMACH TO BURN FAT INSTEAD OF FOOD, OR BEFORE LUNCH ON WORKOUT DAYS ONLY! * BIG SIDE MUSCLES COME FROM DOING SIT UPS, CRUNCHES & LEG RAISES AND ADD INCHES TO YOUR WAIST! * YOUR UPPER & LOWER BODY IS A WEIGHT 50 POUNDS OR MORE ! DOING SIT UPS IS LIKE DOING ABS CURLS WITH A 50 POUND BARBELL AND THAT WILL BUILD A BIG WAIST JUST LIKE IT BUILDS A BICEPS !! * YOU COULD STOP THESE ABS CURLS (SIT UP & LEG RAISES) WITH 50 POUNDS AND YOUR WAIST WILL GO DOWN TO TINY !!! * ROCKY INVENTS ROCKYS ADVANCED TINY WAIST SYSTEM * INCLUDES ROCKYS TINY WAIST PELVIC THRUST© & ROCKYS WAIST RUNNING © * PELVIC THRUST - GO TO BATHROOM DOOR, THROW TOWELL OVER TOP OF DOOR. TAKE HOLD OF BOTTOM OF TOWEL WITH BOTH HANDS, CRUNCH UPPER BODY DOWN AND HOLD IT, THEN THRUST PELVIS FORWARD AND UP AND BACK DOWN 15 TO 25 TIMES, HOLDING ONTO THE TOWELL. DO 3 SETS OF 15 TO 25 REPS RESTING 15 SECONDS BETWEEN SETS !! * WAIST RUNNING IS NEXT - STEP TO RIGHT OR LEFT AND TAKE HOLD OF DOOR KNOB WITH ONE HAND. NOW YOU CAN DO ROCKYS TINY WAIST CRUNCH! CRUNCH DOWN AND BACK UP. START SLOW AND SPEED UP BOUNCING UP AND DOWN FOR ONE TO THREE MINUTES LIKE YOU ARE RUNNING. * STEP 1. ELIMINATES BIG SIDE MUSCLES FROM DOING SIT UPS AND LEG RAISES, NO MORE SIT UPS & LEG RAISES !! * 1B. CHEST - FLAT BENCH DUMBBELL BENCH PRSSES ONLY, NO INCLINE BENCH PRESSES, NO BARBELL BENCH PRESS AND NO MACHINE BENCH PRESSES THESE EXERCISES OVER DEVELOPS THE FRONT SHOULDERS AND RUINS BICEP PEAK!!! * 2. SERRATUS - CLOSE GRIP CHIN DOWN ON LAT MACHINE OR FLAT BENCH PULLOVER. * 3. TRAPS - ONE ARM DUMBBELL SHRUG. * 4. SHOULDERS - NO BARBELL, DUMBBELL OR MACHINE OVERHEAD PRESSES, THESE EXERCISES OVERDEVELOPE THE FRONT SHOULDERS AND RUIN BICEPS PEAK!! DUMBBELL LADERAL RAISES ONLY !! 5. BICEPS - TRICEPS SUPER SETS 1. CLOSE GRIP CHIN DOWN ON LAT MACHINE OR CLOSE GRIP PULL UPS. 2. FLOOR PULLEY ROW, PALMS FACING EACH OTHER USING A V-BAR TO TRAIN BRACHLIAS, THE FOUNDATION MUSCLE OF THE BICEPS THAT PUSHES THE BICEPS UP INTO A STEEPLE PEAK. 3. ROCKYS ONE ARM ELBOW BRACE DUMBBELL CURL. ROCKY STRADDLES THE THIGH CURL MACHINE ROLLER, LEANS ALL THE WAY OVER LIKE AN UPSIDE DOWN L AND BRACES WITH OTHER HAND FOR MORE POWER.. YOU CAN ALSO USE THE END OF A WORKOUT BENCH, ANYTHING TO BRACE THE ELBOW OF THE BICEPS YOU ARE TRAINING. THE ELBOW MUST BE BRACED TO TRAIN THE WHOLE BICEPS. * 5. TRICEPS - BICEPS - SUPER SET BACK AND FORTH WITH BICEPS FOR GREATER PUMP BLOOD FLOW. 1. CLOSE GRIP BENCH PRESS. 2. ONE ARM DUMBBELL TRICEPS EXTENSION ON INCLINE BENCH FOR GREATER STRETCH. HOLD ARM YOU ARE WORKING WITH OTHER HAND FOR PREACHER CURL EFFECT AND ALSO FOR FORCED REPS AS THE OTHER HAND CAN HELP YOU FINISH THE LAST FEW REPS. • DAY - 3 WEDNESDAY - 1A. ABDOMINAS CARDIO - 1B. PUMP ARMS - 2. HAMS - 3. CALVES - 4. QUADS * 1A. ABDOMINALS CARDIO - SEE DAY 1, MONDAY * 1B. ARMS - 3 SUPER SETS 12 REPS - 1. ROCKYS ELBOW BRACED CURL. SUPER SET BACK AND FORTH WITH ONE ARM DUMBBELL TRICEP EXTENSION * 2. HAMS - THIGH CURL * 3. CALVES - ONE ARM DUMBBELL CALF RAISE * 4. QUADS / THIGHS - FRONT SQUATS OR LEG PRESSES AND PUMP WITH THIGH EXTENSION MACHINE 2 SETS 15 TO 20 REPS. • DAY - 5 FRIDAY - 1A. ABDOMINALS CARDIO - 1B. CALF PUMP 2. BACK - 3. TRICEPS & BICEPS SUPER SETS BACK AND FORTH. * 1A. ABDOMINALS CARDIO - SEE DAY 1. MONDAY * 1B. CALVES - ONE ARM DUMBBELL CALF RAISE 3 SETS 20 REPS. * 2. BACK - 1. LAT PULL DOWN OR WIDE GRIP CHIN UPS, (DO NOT LEAN BACK ON LAT PULL DOWN AS IT COULD SEPARATE YOUR SHOULDER, LIGAMENTS WILL TURN LOOSE IF YOU PUT TOO MUCH WEIGHT LEANING BACK. 2. ONE ARM DUMBBELL ROW, PALM FACING REAR TO TRAIN CENTER BACK. USE LIGHTER WEIGHT FOR FULL CONTRACTION OF CENTER BACK AND HOLD AT TOP OF ROW FOR ONE FULL SECOND. 3. T-BAR ROW OR FLOOR PULLEY ROW. * 3. TRICEPS & BICEPS SUPER SETS - SAME AS DAY 1. MONDAY * 100% FREE CLICK LIKE FOR BILL ROCKY HONEYS FREE,PROFESSIONAL TRAINING SYSTEMS==>>https://facebook/BillRockyHoneysSuperiorFitnessMagazine?fref=ts https://facebook/GrecianInternationalAthleticFederation?fref=ts https://facebook/groups/656996810997030/ https://facebook/williamrocky.honey https://facebook/TheMightyGODKingdom
Posted on: Fri, 12 Sep 2014 12:06:51 +0000
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