1
Relative Strength: The Key to the Ultimate Lean & Muscular Physique . Chapter 7: The Kinobody Workout Program for Strength and Density .
OCS Physical Training Preparation Pack
individuals; however a rough guideline to work to is 12 weeks. Most of the PT undertaken at OCS concentrates on body-weight exercises
No Equipment Home Workouts: strength workouts
2x/week; spaced evenly throughout week (e.g. M/Th T/F
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Ultimate Jump Rope Workouts
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Greek God Muscle Building Program 6 6 6 6 | 6 6 6 6 Greg 6 6 6 6 O'Gallagher 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 Page 6 6 6 6 | 6 6 6 6 3 6 6 6 6 6 6 6 6
6 6 6 6 Contents 6 6 6 6
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Chapter 6 6 6 6 1: 6 6 6 6 Gregory 6 6 6 6 to 6 6 6 6 The 6 6 6 6 Rescue 6 6 6 6 ................................................................................................. 6 6 6 6 5 6 6 6 6
Chapter 6 6 6 6 2: 6 6 6 6 The 6 6 6 6 Ultimate 6 6 6 6 Kinobody 6 6 6 6 Physique 6 6 6 6 .......................................................................... 6 6 6 6 9 6 6 6 6
Relative 6 6 6 6 Strength: 6 6 6 6 The 6 6 6 6 Key 6 6 6 6 to 6 6 6 6 the 6 6 6 6 Ultimate 6 6 6 6 Lean 6 6 6 6 & 6 6 6 6 Muscular 6 6 6 6 Physique 6 6 6 6 ........................ 6 6 6 6 9 6 6 6 6
How 6 6 6 6 to 6 6 6 6 Build 6 6 6 6 Super 6 6 6 6 Strength 6 6 6 6 & 6 6 6 6 Dense 6 6 6 6 Hard 6 6 6 6 Muscle 6 6 6 6 ........................................................... 6 6 6 6 12 6 6 6 6
Chapter 6 6 6 6 3: 6 6 6 6 Revamping 6 6 6 6 Your 6 6 6 6 Training 6 6 6 6 ....................................................................................... 6 6 6 6 14 6 6 6 6
Kinobody 6 6 6 6 Indicator 6 6 6 6 Exercises 6 6 6 6 ....................................................................................................... 6 6 6 6 15 6 6 6 6
Kinobody 6 6 6 6 Assistance 6 6 6 6 Movements 6 6 6 6 ................................................................................................ 6 6 6 6 17 6 6 6 6
Chapter 6 6 6 6 4: 6 6 6 6 Reverse 6 6 6 6 Pyramid 6 6 6 6 Training 6 6 6 6 ..................................................................................... 6 6 6 6 21 6 6 6 6
Warming 6 6 6 6 Up 6 6 6 6 For 6 6 6 6 Your 6 6 6 6 Heavy 6 6 6 6 Set 6 6 6 6 ................................................................................................. 6 6 6 6 23 6 6 6 6
Reverse 6 6 6 6 Pyramid 6 6 6 6 Training 6 6 6 6 Specifics 6 6 6 6 ........................................................................................... 6 6 6 6 24 6 6 6 6
Chapter 6 6 6 6 5: 6 6 6 6 The 6 6 6 6 Art 6 6 6 6 of 6 6 6 6 Strength 6 6 6 6 Progressions 6 6 6 6 ....................................................................... 6 6 6 6 25 6 6 6 6
Micro 6 6 6 6 Loading: 6 6 6 6 The 6 6 6 6 Fix 6 6 6 6 to 6 6 6 6 the 6 6 6 6 Flawed 6 6 6 6 Model 6 6 6 6 ......................................................................... 6 6 6 6 26 6 6 6 6
Assistance 6 6 6 6 Exercise 6 6 6 6 Progression 6 6 6 6 ................................................................................................. 6 6 6 6 27 6 6 6 6
Chapter 6 6 6 6 6: 6 6 6 6 Optimal 6 6 6 6 Training 6 6 6 6 Frequency 6 6 6 6 ................................................................................. 6 6 6 6 29 6 6 6 6
Lifting 6 6 6 6 Days 6 6 6 6 per 6 6 6 6 week 6 6 6 6 ....................................................................................................................... 6 6 6 6 29 6 6 6 6
Muscle/Movement 6 6 6 6 Frequency 6 6 6 6 ...................................................................................................... 6 6 6 6 30 6 6 6 6
Chapter 6 6 6 6 7: 6 6 6 6 The 6 6 6 6 Kinobody 6 6 6 6 Workout 6 6 6 6 Program 6 6 6 6 for 6 6 6 6 Strength 6 6 6 6 and 6 6 6 6 Density 6 6 6 6 ............... 6 6 6 6 32 6 6 6 6
Workout 6 6 6 6 Modifications 6 6 6 6 .................................................................................................................... 6 6 6 6 34 6 6 6 6
Chapter 6 6 6 6 8: 6 6 6 6 Specialization 6 6 6 6 Routines 6 6 6 6 ............................................................................................ 6 6 6 6 35 6 6 6 6
Chest 6 6 6 6 Specialization 6 6 6 6 ........................................................................................................................... 6 6 6 6 35 6 6 6 6
Shoulder 6 6 6 6 Specialization 6 6 6 6 ................................................................................................................... 6 6 6 6 36 6 6 6 6
Triceps 6 6 6 6 Specialization 6 6 6 6 ....................................................................................................................... 6 6 6 6 36 6 6 6 6
Back 6 6 6 6 Specialization 6 6 6 6 ............................................................................................................................ 6 6 6 6 37 6 6 6 6
Biceps 6 6 6 6 Specialization 6 6 6 6 ........................................................................................................................ 6 6 6 6 37 6 6 6 6
Legs 6 6 6 6 Specialization 6 6 6 6 ............................................................................................................................. 6 6 6 6 38 6 6 6 6
Chapter 6 6 6 6 9: 6 6 6 6 Minimum 6 6 6 6 Effort 6 6 6 6 Growth 6 6 6 6 Acceleration 6 6 6 6 (MEGA 6 6 6 6 Training) 6 6 6 6 ....................... 6 6 6 6 40 6 6 6 6
More 6 6 6 6 on 6 6 6 6 Pump 6 6 6 6 Training 6 6 6 6 ................................................................................................................... 6 6 6 6 41 6 6 6 6
Chapter 6 6 6 6 10: 6 6 6 6 Standard 6 6 6 6 Pyramid 6 6 6 6 Training: 6 6 6 6 Ultimate 6 6 6 6 Pump 6 6 6 6 Lifting 6 6 6 6 ............................ 6 6 6 6 43 6 6 6 6
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6 6 6 6 Setting 6 6 6 6 Up 6 6 6 6 Standard 6 6 6 6 Pyramid 6 6 6 6 Training 6 6 6 6 ..................................................................................... 6 6 6 6 44 6 6 6 6
Chapter 6 6 6 6 11: 6 6 6 6 MEGA 6 6 6 6 Workouts 6 6 6 6 ......................................................................................................... 6 6 6 6 46 6 6 6 6
MEGA 6 6 6 6 Workout: 6 6 6 6 Level 6 6 6 6 1 6 6 6 6 .................................................................................................................. 6 6 6 6 46 6 6 6 6
MEGA 6 6 6 6 Workout: 6 6 6 6 Level 6 6 6 6 2 6 6 6 6 .................................................................................................................. 6 6 6 6 48 6 6 6 6
MEGA 6 6 6 6 Workout: 6 6 6 6 Level 6 6 6 6 3 6 6 6 6 .................................................................................................................. 6 6 6 6 49 6 6 6 6
Chapter 6 6 6 6 12: 6 6 6 6 Nutrition 6 6 6 6 Strategies 6 6 6 6 for 6 6 6 6 Building 6 6 6 6 Muscle 6 6 6 6 & 6 6 6 6 Avoiding 6 6 6 6 Fat 6 6 6 6 Gain 6 6 6 6 ....... 6 6 6 6 51 6 6 6 6
Lean 6 6 6 6 Bulk 6 6 6 6 Protocol 6 6 6 6 ............................................................................................................................. 6 6 6 6 52 6 6 6 6
Recomp 6 6 6 6 Protocol 6 6 6 6 ................................................................................................................................. 6 6 6 6 53 6 6 6 6
Determining 6 6 6 6 Maintenance 6 6 6 6 Level 6 6 6 6 Calories 6 6 6 6 ................................................................................ 6 6 6 6 54 6 6 6 6
Determining 6 6 6 6 Protein, 6 6 6 6 Fat 6 6 6 6 & 6 6 6 6 Carb 6 6 6 6 Intake 6 6 6 6 ................................................................................... 6 6 6 6 55 6 6 6 6
Meal 6 6 6 6 Frequency 6 6 6 6 & 6 6 6 6 Distribution 6 6 6 6 .................................................................................................... 6 6 6 6 57 6 6 6 6
What 6 6 6 6 About 6 6 6 6 Breakfast? 6 6 6 6 .................................................................................................................... 6 6 6 6 59 6 6 6 6
Chapter 6 6 6 6 13: 6 6 6 6 Tracking 6 6 6 6 Progress 6 6 6 6 .................................................................................................... 6 6 6 6 61 6 6 6 6
Making 6 6 6 6 This 6 6 6 6 Plan 6 6 6 6 Work 6 6 6 6 .................................................................................................................... 6 6 6 6 62 6 6 6 6
Chapter 6 6 6 6 14: 6 6 6 6 Kinobody 6 6 6 6 Fitness 6 6 6 6 Standards 6 6 6 6 ............................................................................... 6 6 6 6 66 6 6 6 6
Strength 6 6 6 6 Standards 6 6 6 6 ............................................................................................................................ 6 6 6 6 67 6 6 6 6
Body 6 6 6 6 Measurements 6 6 6 6 Standards 6 6 6 6 ................................................................................................... 6 6 6 6 68 6 6 6 6
Conclusion 6 6 6 6 The 6 6 6 6 Beginning 6 6 6 6 .............................................................................................................. 6 6 6 6 69 6 6 6 6
6 6 6 6
6 6 6 6
6 6 6 6
6 6 6 6
6 6 6 6
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