Diet And Training.

Lose Weight Quickly & Easily. Boost Your Health With Delicious, Easy-To-Make Smoothies. "The Smoothie Diet" Is A Simple, Effective Weight Loss Method That Works For Anyone! 21 DAYS TO A SLIMMER, SEXIER YOU! THE SMOOTHIE DIET is a revolutionary new life-transformation system that not only guarantees to help you lose weight and feel better than you have in years, it also promises to eliminate more body fat - faster than anything you’ve tried before. In just a few minutes from now you'll have access to all the tools you need to lose weight and get healthy as quickly as possible. I've left nothing up to chance, everything is laid out step-by-step so you can start today and lose weight by tomorrow! BENEFITES • You're getting the FULL 21-DAY WEIGHT LOSS AND HEALTH IMPROVEMENT PROGRAM I regularly use with my private coaching clients. • Over 36 DELICIOUS FAT-MELTING MEAL-REPLACEMENT SMOOTHIE RECIPES • SHOPPING LISTS FOR EACH WEEK To Make It Super Simple To Get Everything You Need • SMOOTHIE MAKING TIPS & PREP GUIDE To Make Sure there is ZERO trial and error and to ensure you spend less time in the kitchen and more time enjoying your new confidence and energy levels! Learn more by going here: https://bit.ly/3q6WyH2

FC25 - Elbows Tucked DB Bench Press x 25 (Use 85-90% of 1RM ~ 4-5 rep range) Negative-Only - Bodyweight Triceps Extensions - 1 x F FC25 - Lying Triceps X-Tensions x 25 (Use 85-90% of 1RM ~ 4-5 rep range) Negative-Only - Bodyweight Triceps Extensions - 1 x F FC25 - Rope Pushdowns x 25 (Use 85-90% of 1RM ~ 4-5 rep range) Negative-Only - Bodyweight Triceps Extensions

FC25 - DB Shoulder Wide Arc Presses x 25 (Use 85-90% of 1RM ~ 4-5 rep range) Negative-Only - DB 2 Up 1 Down Shoulder Presses - 1 x F FC25 - DB Side Laterals x 25 (Use 85-90% of 1RM ~ 4-5 rep range) Negative-Only - DB 2 Up 1 Down Shoulder Presses - 1 x F FC25 - Plate/DB Chest Presses x 25 (Use 85-90% of 1RM ~ 4-5 rep range) Negative-Only - DB 2 Up 1 Down Shoulder Presses - 1 x F FC25 - Rear Delt Cable Row x 25 (Use 85-90% of 1RM ~ 4-5 rep range)

FC25 - DB Split Squat Drops x 25 each leg (Use 85-90% of 1RM ~ 4-5 rep range) Negative-Only - Physioball Bench Glute / Ham Raise - 1 x F FC25 - Barbell Pulldown Squats x 25 (Use 85-90% of 1RM) Negative-Only - Physioball Bench Glute / Ham Raise - 1 x F FC25 - DB Step Ups x 25 each leg (Use 85-90% of 1RM) Negative-Only - Physioball Bench Glute / Ham Raise - 1 x F FC25 - Stiff Legged RDL’s x 25 (Use 85-90% of 1RM)

FC25 - Weighted Creeping Pullups x 25 (Use 85-90% of 1RM ~ 4-5 rep range) Negative-Only - Weighted Pullups - 1 x F FC25 - DB Pullovers x 25 (Use 85-90% of 1RM ~ 4-5 rep range) Negative-Only - Weighted Pullups - 1 x F FC25 - 1 Arm Landmine Row x 25 each arm (Use 85-90% of 1RM ~ 4-5 rep range) (Alternate right/left arms without rest) Negative-Only - Weighted Pullups - 1 x F FC25 - Straight Arm Pushdowns x 25 (Use 85-90% of 1RM ~ 4-5 rep range) (Use rope, straight bar, favorite attachment or band

FC25 - Thumbs Up DB Incline Bench x 25 (Use 85-90% of 1RM ~ 4-5 rep range) Negative-Only - Weighted Dips x F FC25 - 3D Crossovers x 25 each arm (Use 85-90% of 1RM ~ 4-5 rep range) (Alternate right/ left arms without rest) Negative-Only - Weighted Dips x F FC25 - Weighted Dips x 25 (Use 85-90% of 1RM ~ 4-5 rep range) Negative-Only - Weighted Dips x F FC25 - Springboard Pushups x 25

How to Perform ANIMAL STRENGTH Workouts With brute strength the name of the game in this initial phase of Wolverine: Beastmode, the focus is going to be on using heavy weights and moving them as quickly as we can. Additionally, we will be concentrated on performing high intensity QUALITY reps in lieu of QUANTITY! To do this we introduce the “Force Cluster” set (or FC25 as defined for this phase). To perform the FC25’s, you will use 85-90% of your 1RM on a given exercise (feel free to use the RM calculator in the NXT Tools section of your dashboard) with the goal of completing 25 Reps in as few sets as needed. You move from one FC25 exercise to the next only when all 25 reps are completed. Between each failure along the way to 25, you will rest up to 2 minutes to allow for enhanced strength recovery. After completing your 25 reps, perform the “negative-only” sets prescribed to failure. I stress again, while reps are low here, quality must be high and these should all be some damn heavy and challenging reps!

FC25 - Barbell Straight Bar Curls x 25 (Use 85-90% of 1RM ~ 4-5 rep range) Negative-Only - Inverted Chin Curls x F FC25 - Weighted Behind the Neck Chinups x 25 (Use 85-90% of 1RM ~ 4-5 rep range) Negative-Only - Inverted Chin Curls x F FC25 - Incline DB Curls (utilize triceps contraction) x 25 (Use 85-90% of 1RM ~ 4-5 rep range)