Kettlebell Workout Program by Curtis Ludlow

l l e B e l t t Ke N E M R O F T U O K R O W nahan

THE

a h S n a y R By

DAY 1

r You tep Ys B tep

e guid

DAY 50

HOW TO

d e p p i r a g e m get a m uscle body in

50 days

DISCLAIMER The material contained in this manual is for informational purposes only. The author and everyone else affiliated with the creation or distribution of this informational product may NOT be held liable for damages of any kind allegedly caused or resulting from any such claimed reliance. It is recommended to consult a physician before beginning any new exercise or nutritional program. Copyright 2007 EnergyFlow Inc. All Rights Reserved. Reproduction or translation of any part of this manual by any means, electronic or mechanical, including photocopying, without permission of the author, is unlawful

The KettleBell “I was looking for a way to pile on some mass and size, while staying lean. Sgt Shanahan introduced me to KettleBell workouts and they have been the perfect antidote. Not only have I gained size and strength, but it only took a few weeks and I’m ripped. What happened to my body was truly incredible and I have been working out for over 25 years. If there is one workout tool I recommend to everyone, no matter what stage of fitness you are at, it’s the KettleBell.”

Funk Roberts, www.funkroberts.com

“This old-school piece of equipment is a throwback to the dawn of strength training; many of you may not be familiar with it. After a brief introduction to its physique values, I feel confident you’ll soon give KettleBell-style training a try.”

Joe Weider Legend & Editor of Muscle & Fitness Magazine

“Sgt Shanahan’s KettleBell workout has been the best thing I have ever done for my fitness! I am now stronger, fitter and more flexible than when I was in my twenties. My core strength has increased dramatically, my posture has improved, and I am getting many comments about how ‘ripped’ I look. I’ve been doing gym workouts for years, but it has been Shanahan’s KettleBells that have pushed me to new levels. I love how versatile and effective they are, and being able to workout almost anywhere, whether in my home or outdoors in the park, gives me a real sense of workout freedom. KettleBells are the total workout package, and Shanahan knows KettleBells! Ryan is a true professional, and it shows in his knowledge, passion and dedication to both the industry and his clients.”

Greg Carver

The ‘Mega Ripped Muscle’ KettleBell Training Program

This is one of the most effective and hardcore routines ever developed. A few words of caution are first necessary before you begin THE Mega Ripped PROGRAM . This program is an incredibly intense Mega Ripped Muscle training program not for wimps. This is serious training. If you are ready for the challenge then expect to see crazy results in terms of muscle growth and fat loss. When the ‘Mega Ripped Muscle’ Work Out & Nutrition program is used as prescribed, it will dramatically and noticeably alter your physique with: > Serious muscle growth > Mega Strength Gains > Rapid Fat Loss > Six Pack Definition

How long before you start to see results? Instantly! Right after your first work out, you will see and feel the effects of KettleBell work outs. In terms of actual muscle weight gain and fat loss, within 4 weeks you will see new definition and feel your muscles become denser and stronger.

Who is Sgt Shanahan?

“Make it Happen” Known as Sgt. Shanahan for his tough love attitude and butt kicking workouts, The Sgt has declared war on excess body fat and is recruiting men and women of all ages who want to conquer the battle of the bulge! The Sgt is the real deal, with the experience, the know-how and the determination to help you create your own extreme personal makeover. Over the last 20 years he has represented Canada at the World Duathlon Championship, completed 22 triathlons and 2 marathons. With just 7 weeks of KettleBell training he earned 2nd place at the ‘Toronto Classic’ drug free bodybuilding contest in June 2007. He’s worked with some of the world’s top athletic trainers and physiotherapists, then taken that knowledge and experience to “make it happen” for thousands of people just like you. Sgt Shanahan has been featured in In Touch & Flare magazines as well as on dozens of tv shows, including Off The Record – TSN, Canoe Live & The Grill Room - Sun TV, Breakfast TV - City TV, Perfect Fit- CP24 and Urban FitnessTV with Derick Noble. In 1995, Ryan discovered how effective KettleBells could be, thanks to his cousin who is a Navy Seal. Soon Ryan began his own KettleBell training with one of Canada’s Strongest Men John Hadzi. Since then he’s created KettleBell routines for hundreds of his personal training clients and professional athletes. Today, when the stars come to Toronto to shoot, they ask for the “KettleBell Trainer” by name. He trains private clients along with the casts and crews of major feature films at his Personal Training Studio located inside The Toronto Film Studios. So if you’re ready to lose weight. If you’re ready to achieve your personal best and beyond, Sgt. Shanahan’s ready, willing and able to help you “make it happen.” Contact him at sgt@waronbodyfat.com

KettleBells are #1

Are you stuck in a work out rut? No need to purchase a gym membership. Two KettleBells are all that you need to increase endurance, lose fat , build size and strength.

The Benefits of KettleBells 1. KettleBell training is a form of training that will not only improve the appearance of your physique, it will enhance athletic performance in all sports

2. KettleBells Work Outs can be done anywhere. You can train in your apartment, backyard, garage, a park or on the beach.

3. KettleBells do not take up much space. 4. KettleBells are time efficient . KettleBells deliver an effective workout that can be done in half the time of a traditional workout, while producing twice the results

What is a KettleBell? Developed in Europe over a century ago, a KettleBell is a skillfully crafted iron weight that is shaped like a ball and is equipped with a suitcase-like handle. KettleBell weight typically ranges from 5 to 35 pounds, going up to 100+ pounds for advanced athletes. You can do standard weight training exercises with KettleBells such as: bench presses, curls, and rows. However, the unique value of KettleBells is derived from fast flowing exercises such as: KettleBell Swings and Twists.

KettleBell Flow exercises are not the only exercises that you can benefit from, KettleBell exercises such as: KB Holds, Side Bends , Prayer sits and Windmills will develop a rock-hard midsection and increase shoulder and back flexibility. As a result, many chiropractors are using KettleBells with their patients for rehab. You may be thinking that you could do all of the above exercises with dumbbells. Anyone that has used both will tell you that KettleBells are much more challenging to handle and yes in this case, challenging is much better. KettleBell handles are much thicker than dumbbells forcing the hands to squeeze harder which will give you strong and toned arms in no time. The off centered weight of a KettleBell will force you to use more stabilizer and core muscles . Also more muscles are targeted through a longer range of motion, resulting in more Calories and Fat being burned . For athletes the ballistic shock of KettleBells teaches you how to absorb shock efficiently which is critical for sports such as: MMA, football, and Hockey. The above reasons are why top strength coaches recommend KettleBell training to their athletes. Athletes are not the only ones that are hooked on KettleBell training. Members of the entertainment world such as such as Jennifer Lopez, Penelope Cruz, Lance Armstrong, Mariska Hargitay, Sylvester Stallone, Claire Danes, Kim Cattrall and Matthew McConaughey â&#x20AC;&#x201D; are trading in traditional barbells and dumbbells in favor of KettleBells to stay fit. No doubt about it, high rep KettleBell training is an aerobic workout and great alternative to stepping classes and spinning classes. Give the following KettleBell work outs a shot for 7 weeks, follow my nutrition plan and any excess fat that you have will melt off rapidly while giving you an incredible muscular body. I assure you that there is no going back to doing those boring and endless leg raises, barbell curls and regular squats ever again. â&#x20AC;&#x2DC;KettleBells are #1â&#x20AC;&#x2122;

Frequently Asked Questions

Q: Is KettleBell training the ultimate way to train? A: Yes, KettleBells are the ultimate way to train. KettleBell training is effective for fat loss, strength training, sculpting muscle and it is a super fun way to train.

Q: Are KettleBell exercises dangerous? A: Thus far, there have been no severe injuries related to KB training. Any exercise is dangerous even pushups and gym machine exercises when poor form is used. People die every year from bench pressing. Bottom line is most people will require either â&#x20AC;&#x2122;in personâ&#x20AC;&#x2122;, DVD, or a KettleBell How To manual to maximize the benefits of KettleBell training safely.

Q: Is KettleBell training effective for fat loss? A: KettleBell training is a very effective way to ramp up your metabolism. Always remember, you cant lose fat with KettleBell training and a crappy diet. Fat loss is 50% diet and 50% training. Follow the Mega Ripped Muscle Nutrition Plan in this manual closely and you will be on the right success path to Fat Loss.

Q: I want to get stronger without getting bigger. Is KettleBell training for me? A: Yes, this is one of the most popular benefits of KettleBell training. KettleBell training is very popular with members of the Navy Seals because they keep the body strong , lean and agile

Q: If KettleBell training is so great, how come they are not in every gym in the country? A: The trend in most clubs is to have more machines and less free weights. While machines are not as effective as free weights, they are much easier to use and require minimal instruction. Thus, less of a need for highly skilled trainers. If a gym adds KettleBells they also have to pay to have their trainers educated in proper KettleBell instruction. Also, the last thing a fitness club wants you to know is that you can get in great shape at home with only 2 KettleBells.

Q: What size KettleBell should I start off with? A: Most men do well starting with two 35lbs KettleBells, then progressing to two 50lbs KettleBells once strength progresses. Women usually start with two 10lbs KettleBells, progressing to two 15 or 20lbs KettleBells. Learn proper technique first and then move on to the more challenging KB weight.

Q: Where do I get KettleBells? A: Several companies make KettleBells. After searching high and low my #1 pick are The TreadMill Factory KettleBells . They offer the best quality and most affordable KettleBells on the market. The TreadMill Factory www.treadmillfactory.ca info@treadmillfactory.ca 905-944-0090

Sgt Shanahan’s ‘Mega Ripped Muscle’ 7 Week KettleBell Program

This program will show you step by step How you can gain 14 lbs of muscle and achieve 7% body fat in just 50 days!

The ‘Mega Ripped Muscle’ 50 Day KettleBell Work Out Here is a proven work out program for packing lean meat onto a scrawny frame. The idea is to use medium weight KettleBells (eg: two 35lbs) and a LOT of reps. Eat lots of good food and grow. Perform Super Set exercises back to back without rest for the prescribed number of reps and sets. Rest 1 minute between each Super Set. Perform exercises listed as A1, A2, A3 as a superset. * Always perform The Energy Flow Warm Up before KB or Cardio Work Outs

Day #1: Back, Shoulders, Abs Super Set

Exercise

Sets

Repetitions

Halos

15 each directon

KB One Arm Swing

15 each arm

2 Arm KB Row

KB Twist & Punch

KB Shoulder Press

One Arm KB Snatch

20 each arm

Ab Circuit Exercise

Sets

Repetitions

Vampire Sit Up

25 each arm

KettleBell Crunch

Prayer Sit

50 per side

Side Bends

50 per side (slow reps)

Disco Ball Side Bends

20 per side (slow reps)

Day #2: Cardio – 30 min Run or Stationary Bike Day #3: Chest, Triceps, Biceps, Abs Super Set

Exercise

Sets

Repetitions

KB 2 Hand Push Up

KB Chest Press

KB Fly

KB Gun-Slingers

KB Tricep Back Scratcher

KB Cleans

100 switching arms every 10 reps

Ab Circuit Exercise

Sets

Repetitions

Vampire Sit Up

25 each arm

KettleBell Crunch

Prayer Sit

50 per side

Side Bends

50 per side (slow reps)

Disco Ball Side Bends

20 per side (slow reps)

Day #4: Cardio - 30 min Run or Stationary Bike Day #5: Legs, Abs Super Set

Exercise

Sets

Repetitions

Baseball Catcher Calf Raise

2 KB Squat Jumps

KB Overhead Back Step Lunge

KB Snatch

100 switching arms every 10 reps

Ab Circuit Exercise

Sets

Repetitions

Vampire Sit Up

25 each arm

KettleBell Crunch

Prayer Sit

50 per side

Side Bends

50 per side (slow reps)

Disco Ball Side Bends

20 per side (slow reps)

Day #6: Cardio - 30 min Run or Stationary Bike Day #7: Rest *When you are able to achieve all of the above KettleBell Work Outs reps and sets easily, start adding reps to each work out. Once the above workout becomes easy to complete, itâ&#x20AC;&#x2122;s time to buy heavier KettleBells or increase the number of reps. As long as you are doing more repetitions or lifting heavier KettleBells, you will get bigger and stronger on this program.

Back – Shoulders – Abs

Halos

4 x 15 Reps Each direction

The Halo will sculpt your shoulders and increase mobility. Hold a KettleBell by the handle and slowly move it around your head. Keep your glutes flexed and stomach pulled inwards.

KB One Arm Swing

4 x 15 each arm

Place one KettleBell between your feet. Push back with your butt and bend your knees to get into the starting position. Make sure that your back is flat and look straight ahead. Swing the KettleBell between your legs forcefully. Quickly reverse the direction and drive though with your hips taking the KettleBell straight out. Let the KettleBell swing back between your legs and repeat. Switch arms with each set. Performance Tips • Contract your midsection and glutes at the top of the exercise and as the KettleBell swings between your legs for added stability. • Look straight ahead at all times.

2 Arm KB Row

4 x 10

Place two KettleBells between your feet. Bend your knees slightly and then push your butt out as much as possible as you bend over to get in the starting position. Grab both KettleBells and pull them to your stomach. Lower and repeat.

KB TWIST & PUNCH

4 x 20 TOTAL REPs

Holding two KettleBells in front of the chest, palms facing each other, Kbs resting on the outside of your forearm. Feet wide apart , legs apart like your riding a horse, knees slightly bent. Rotate your feet & Turn your Hips/Core to left, extending your right arm across your body in a punching motion. Reverse motion and repeat on the opposite side for prescribed number of reps.

KB Shoulder Press

4 x 10

Clean two KettleBells to your shoulders. Press the KettleBells up. As the KettleBells pass your head, lean into the weights so that the KettleBells are behind your head. Performance Tips • Look straight ahead (not up or down) as you press and lower the KettleBells. • Contract your abs and glutes as hard as possible as you press the KettleBells for added stability and power. • Crush the KettleBell handles as hard as possible for increased strength.

one arm kB Snatch

4 x 20 each arm non stop

Place a KettleBell between your feet. Bend your knees and push your butt back to get in the proper starting position. Look straight ahead and swing the KettleBell back between your legs. Immediately reverse the direction and drive through with your hips. Pull the KettleBell towards your body as if you are starting a lawn mower. As the KettleBell rises to your shoulder open your hand and punch through straight overhead. Performance Tips • Breathe in as you take the weight overhead and breathe out as the KettleBell swings between your legs. • Punch through at the top forcefully to lock out the KettleBell overhead. • At the starting position, crush grip the KettleBell. As you raise it past your chest open you hand and get your hand around the KettleBell rather than letting the KettleBell flip over your hand and crush your forearm

Chest – Triceps – Biceps – Abs

KB 2 Hand Push Up

5 x 10

1. Start by placing your hands on the sides of a KettleBell and your feet on the ground. 2. Move into a plank position and maintain your balance by extending your arms. 3. Proceed to bend your elbows while maintaining your balance until your elbows are bent to about 90 degrees. 4. Extend your elbows until you reach full extension. 5. Keep your abs drawn in tight to maintain good technique.

KB Chest Press

5 x 10

Lie on the floor and position two KettleBells close to your pecs. Push the KettleBells straight up toward the ceiling. Lower the KettleBells back too the floor and repeat. Performance Tips • Imagine that you are trying to push yourself through the floor as you press the KettleBells. • Flare your lat as you press the KettleBells • Contract your abs and glutes as hard as possible as you press the KettleBells for added stability and power • Crush grip the KettleBell handle as hard as possible for increased strength

KB Fly

5 x 10

Start position: Maintaining stability, bring KettleBells to shoulders and press up positioning KettleBells above the chest with palms facing each other (neutral grip). 4) Keeping the elbows slightly bent, lower the KettleBells out and away from each other in an arcing motion with hands aligned with the nipple-line. 5) Let your upper arm go parallel to slightly past parallel to the ground before returning to the start position.

KB Gun-Slingers

5 x 10

Standing with feet shoulder width, holding two KettleBells beside your thighs. Imagine youâ&#x20AC;&#x2122;re a cowboy setting up for a shooting dual. Shrug your shoulders and pull the KettleBells out your (holsters) ,bend your elbows and curl the KettleBells until the bottoms are facing forward (aiming for your opponent) , Hold the KettleBells for a 3 second count and squeeze the handles hard ( pulling the trigger) , then reverse the motion and continue for prescribed reps. Performance Tips â&#x20AC;˘ Contract your abs and glutes as hard as possible as you press the KettleBells for added stability and power â&#x20AC;˘ Crush grip the KettleBell handle as hard as possible for increased strength

KB Tricep Back Scratcher

5 x 10

Standing with feet shoulder width apart in upright position. Start position: Grasp 2 KettleBells and Press KB’s directly overhead, palms facing forward. Stabilize shoulders and lower weight moving only at the elbow joint until forearm is parallel to floor. Keep elbows pointing up throughout movement. Return to start position. Performance tips: • Maintain good posture throughout the exercise. • AVOID letting your back arch at ANYTIME. • Do not let KettleBells touch each other.

One Arm KB Cleans

1 x 100

Place a KettleBell between your feet. As you bend down to grab the KettleBell, push your butt back and keep your eyes looking forward. Bring the KettleBell straight up using body momentum (don’t even think about trying to curl it). Drive through with the hips and raise the KettleBell to your shoulder. Performance Tips • Crush-grip the KettleBell in the starting position. • Contract your midsection and glutes at the top position to brace for the weight.

Legs - Abs

BASE BALL CATCHER CALF RAISE | 4 x 20

Holding 2 KettleBells at chest level, squat down into a baseball catcher position with heels flat on the ground. Raise your heels off the ground and rise up onto the tips of your toes. Repeat for prescribed reps. Performance tips: Keep the eyes looking up. Imagine actually having a baseball being pitched to you throughout the entire set.

2 KettleBell squat jumps | 4 x 20

1. Grasp 2 KettleBells and hold them at chest level in front of you. 2. Start position: Stand with feet slightly wider than hip width apart. Knees should be slightly bent. 3. Lower body by flexing at the hips and knees. Upper body can flex forward at the hips slightly during movement. Be sure to â&#x20AC;&#x153;sit backâ&#x20AC;? so that knees stay over the feet. 4. Once thighs are parallel to floor, quickly extend your legs and jump off the ground, return to start position.

kB overhead back back step lunge |

4 x 20

1. Start by placing your feet shoulder width apart and holding 1 or 2 KettleBells overhead. 2. proceed into a reverse lunge with the leg lunging backwards. 3. Return to the starting position and repeat with the other leg. 4. Continue for the required number of repetitions.

one arm kB Snatch

1 x 100

Ab Circuit: Ab Work Out for all scheduled days

VAMPIRE SIT UP

1 x 25

Lie on your back. Pick up 2 KettleBells and press it above the chest. Slowly Sit Up into good posture, while keeping your working arm(s) straight and vertical. Slowly reverse the movement

KettleBell CRUNCH

1 x 50

The KettleBell adds resistance for greater 6 pack definition Lie on your back and hold a KettleBell on your chest with both hands Raise your legs , feet are vertical from the floor Curl your shoulders towards your hips , extending yours arms so the KettleBell touches your toes. Slowly reverse movement

Prayer Sits

1 x 50

My favorite exercise for Athletic Core Power 1. Kneeling with perfect Posture, hold a KettleBell chest level with two hands. 2. Shift your body to the right and lower your right hip and thigh to rest on the floor. 3. Using your core strength raise your body back into the starting position. 4. Repeat on the left side.

side bends

1 x 50 per SIDE

Firms up Love Handles. Perform slow reps. 1. Stand straight up with perfect posture and feet shoulder width apart. Hold a KettleBell in your right hand. 2. Bend to the right from your waist only as far as possible. 3. Raise back up to the starting position. 4. Switch sides once goal number of reps are completed.

Disco Ball Side Bends

1 x 20 per side (slow Reps)

Clean and press a KettleBell overhead with one arm. Keeping the KettleBell locked out at all times, push your hip out in the direction of the locked out KettleBell. Turn your feet out at a forty-five degree angle from the arm with the KettleBell. Lower yourself until you can touch the floor in the opposite direction. Pause for a second and then reverse the motion back to the starting position. Performance Tips • Look at the KettleBell during the entire duration of the windmill. • Focus on pushing your butt out to the side as if you are trying to sit down. • Breathe in as you lower yourself to the floor and out slowly as you return to the starting position. • Keep the reps between one and five. Windmills require a great deal of concentration. • Do not force the range of motion. Stay within your limits and gradually increase the range of motion.

The ‘Mega Ripped Muscle’ 50 Day Nutrition Program

Without question, a sound nutritional program is instrumental when it comes to building muscle, enhancing performance, and melting fat. The bottom line is that nutrition involves the proper manipulation of these three macro nutrients.

PROTEIN

CARBOHYDRATES

LIPIDS (fats)

PROTEIN Taken from the greek word meaning ‘of prime importance’. It goes without saying that protein is fundamental when it comes to building muscle and the #1 macro nutrient you be concerned with while on this program. While on ‘Mega Ripped Muscle’ program, aim to consume at minimum one gram of protein per pound of body weight per day. Space your protein intake over 4-6 meals per day. Choose these high quality protein sources: > Whey protein Powder > Chicken Breasts > Steak- eye of round cut > Fish > Eggs > Skim milk > Low fat cheese

CARBOHYDRATES Carbohydrates serve as a major energy source for the body. Carbs are an absolutely essential component of any serious muscle gain diet. Without adequate carbohydrate intake, energy levels will be compromised and muscles will take on deflated balloon appearance — definitely something you don’t want. While on the ‘Mega Ripped Muscle’ program, aim to consume 3 grams of carbohydrate per pound of body weight per day, again divided over 4-6 meals/day.

Choose high quality, slow burning carbs like: > Oatmeal > Bran Cereals – low sugar brands > Sweet Potatoes > Whole grain breads > All vegetables > Chick Peas The above list of carbs are excellent choices to help give you that solid muscle appearance.

LIPIDS (fats) Lipids constitute the principal structural material of living cells. Essential fats have an important role in a muscle gain diet and the best sources are: > Flax Seed Oil > Fish & Fish Oils > Raw Nuts While on the ‘Mega Ripped Muscle’ Program , it’s highly recommended that you increase your intake of essential fats, while reducing your intake of saturated fats and trans-saturated fats (French fries) Add flax seed oil to salads, eat fish at least 3 times per week and eat nuts like Raw almonds and walnuts as snacks.

WATER Make sure to drink water all day long. I drink a glass when I wake up and keep going. Most people are chronically dehydrated.

SUPPLEMENTS The harder you train the more supplements you require. Your ‘Mega Ripped Muscle’ Supplement Shopping List Multi Mineral & Vitamin paks Exercise performance can be impaired if the body’s vitamin and mineral requirements are not met. This is why the active person must add extra vitamin and mineral intake in order to keep in tip-top shape! New Zealand Whey Protein Powder Whey Protein powder is a crucial component for everyone looking to shape and tone, or build some serious muscle. Whey from New Zealand is #1 due to the fact that New Zealand has very strict quality control.

Fish Oil tablets and Flax Oil A brand new study in Australia tested the effects of fish oil and exercise on body fat composition. The recent study actually demonstrates that fish oil does indeed produce fat loss. Cell Volumizer powder mix Cell volumizers have become commonplace in the bodybuilding supplement world in recent years. And for good reason. They work by transporting vital nutrients into the muscle cells. By doing this, you experience the visual effects of increased muscle fullness and vascularity along with the ability to train more intensely for longer periods of time, without tiring. A Must Buy.

The ‘Mega Ripped Muscle’ 50 Day Nutrition Program Meal #1 approx 8:00 am 1/3 cup of bran buds cereal or Oatmeal 1 cup of skim milk 6 egg whites hard boiled or scrambled 1 apple 500ml of water – coffee optional Meal #2 Mid Morning approx 10:30 am 2 slices of low fat cheese 2 slices of whole grain bread 1 banana 500ml of water Meal #3 lunch approx 1:00 pm 1 grilled chicken breast 1 cup of brown rice Large mixed greens salad with tomatoes, cucumbers, red peppers Fat free Italian vinaigrette 500ml of water Meal #4 Mid Afternoon snack approx 3:30pm Handful of Raw almonds or Walnuts 500ml of water Meal #5 Dinner approx 6:00 pm 6oz grilled tuna steak or eye of round steak 1 cup of chick peas or black beans 2 cups of steamed broccoli 500ml of water Meal #6 Early evening approx 3 hours before going to sleep Protein Shake mixed with Skim milk or water 2 tablespoons of Flax seed oil

To Insure the Best Progress Sharing equal importance with KettleBell training and diets is the right mental attitude. You must approach all of your work outs with a positive outlook and the firm conviction that you will succeed no matter what – I call this ‘Ripatude’ as opposed to the lazy, self-doubting ‘Fatitude’ Make a mental picture of what you want your body to look like and then work determinedly for the next 50 days and get that body! This booklet is intended to be a guide to help you build Mega Ripped Muscle. I have given you some of the best exercises and training methods to accomplish your physical goals. The rest is up to you. Good Luck and Train Hard. Your Trainer Ryan ‘Sgt’ Shanahan

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