Young, old, male or female, This program isperfect for ANYONE! This workout plan is the most effective way tobuild muscle and lose fat. I guarantee you that this will be themost effective bodybuilding plan you will ever get involved in. Infact, I feel it is the only one you will ever need to completelytransform your body into a work of art, a masterpiece.This is not a lose-weight quick program or a miracle solution.If you are looking for one, STOP reading this now and continue yourdreaming. What you get out of this workout routine, much like lifein general will, depend on what you put into it. You will put inhard work and discipline, and for that you will get results. Anincrease in lean muscle, a loss in body fat, and an overall betterfeeling about yourself are just a few of the end results. Put innothing and you get nothing-deservedly so!For the next twelve weeks, forget everything that you have'learned' regarding working out. You need to approach this programwith a fresh, open mind, as unbiased as you can be. I am providingthe tools for the foundation; you have to build the house one brickat a time.Basics of weight training applied in this bodybuilding app:Before engaging in any form of weight training, warm-up on acardio machine for 5 minutes prior to hitting the weights. You donot want to start cold the workout plan. You will not be as strongor as energetic. Warm-up for 5 minutes and then begin your weighttraining.Start your first exercise with a very light, easy set of tenrepetitions. Never warm-up to the point of failure or exhaustion.You will be expending much needed energy if you do, energy thatwill be needed for the last heavysets.The next set (or two, for heavy, demanding exercises like squatsand bench press) should be what is called a weight acclimation set.Its sole purpose is to get your muscles ready for an increasinglyheavier weight that is to follow. If you went from a light warm-upto your heavy sets, you would risk injury and not be as strong. Soprogress into your heavy sets with a moderately heavier set for sixto eight repetitions or less.After the weight acclimation set comes either one or two heavysets. If done correctly and with enough intensity, you should neverneed to do more than two heavy sets. If you can do three or moreheavy sets, the first two were either not heavy enough or notintense enough. During a workout, the first exercise that you dofor a muscle group should contain two heavy sets, but as you go onin the workout, if you have been using extreme intensity and aheavy enough weight, the need to do 2 heavy sets diminish and 1heavy set will work the muscle towards failure.For this bodybuilding plan each heavy set will consist of fourto six repetitions. This lower rep range is extremely important.For either men or women, you must stay with low reps in order togain any lean muscle. A muscle will only grow and getstronger if it is forced to do so. This is our way of forcing it.As we lower the amount of times we have to lift a weight, we shouldin turn be able to increase the amount of weight lifted. More repsat a lighter weight will notdo it. If you can lift ten repetitions on your heavy sets, thenthey are not heavy; the weight is too light to create overload andmuscle fiber stimulation. You MUST pick a heavy enough weight toreach failure between this four to six rep range. This alone willcause more muscle growth than you probably have ever achievedbefore.Other features of this workout include:12 Weeks pre-set routineSmooth and straight-forward workout logA Virtual Personal Trainer that will Instructs you how to performexercises safelyWorkout NotesRest TimerMotivational MusicShare your performance with friendsCaloric Calculator3 Months Bodybuilding DietGrocery ListPrecious Informations about Nutrition and SupplementsIntuitive interface

If you want better results in less time, youhave to be smarter about your training. That's why we've createdthe Insane Bodybuilding Workout program, to offer you a morescientific and streamlined approach to building a lean and muscularbody along with loads of functional strength. Try it for fourweeks, and you'll see how modern thinking can get old-schoolresults.I get a lot of e-mail from people asking me all sorts ofexercise related questions such as:- How many days per week should I workout?- How many exercises should I do for each body part?- How many sets and reps should I do?- Should I lift heavy weights / low reps or light weights / highreps?- How often should I train each body part?- What should I eat?In this bodybuilding app I will cover these questions and layout a 12 week workout program that you can follow to make some goodprogress. And hopefully I will clear up some of the confusion aboutworking out.In the following workout routine I have placed 3 different,4-week workout cycles back to back in order to make a 12 weekworkout program.Cycle 1: Low Reps - focusing on the strength componentCycle 2: Low-Medium Reps - some people respond better thanothers to this rep range, some people build incredible size doing6-8 reps, and for others, mostly strength is built. This has a lotto do with muscle fiber composition unique to the individual, butcan also have a lot to do with how the individual rep isperformed.Cycle 3: Medium-High Reps - to focus on size at the expense ofstrength. It is the range most often used by people doing “volume”training, and training for the pump.This program requires you to workout 4 days per week. Ideallyyou would workout on Monday, Tuesday, Thursday, and Friday. Andrest on Wednesday's and weekends. But if this doesn't fit yourschedule you can workout on other days of the week. Just make surethat you do not workout for more then 2 days in a row before takinga day off.By doing this you will give your body plenty of time forrecuperation and muscle growth. Muscles do not grow while you areworking out; they grow while you are resting. Working out willstress and damage the muscles slightly. Then your body reacts bybuilding up the muscles in order to handle the extra work andstress.You will get big, and you will get strong. But you have to doexactly as I say. Ready? Of course you’re ready! Well then, whatare we waiting for…let’s get lifting.Other features of this workout include:12 Weeks pre-set routine3 Months charts to watch your progressPersonalize your workout changing exercisesSmooth and straight-forward workout logA Virtual Personal Trainer that will Instructs you how to performexercises safelyWorkout NotesRest TimerMotivational MusicShare your performance with friendsCaloric Calculator3 Months Bodybuilding DietGrocery ListPrecious Informations about Nutrition and SupplementsIntuitive interface