Bill Phillips’ Workouts

Posted by admin on May 23, 2011

Workouts tied up with a healthy nutritious diet plan can give the best results. To be physically fit, one has to follow intensive exercises and workouts that fit his body needs.

Researches have shown that high-intensity and strength-training exercises burn fat and increase a person’s natural metabolism.  Body for Life breakthrough proven effective exercise methodologies stress that exercise combination of strength-training and high-intensity cardio workouts are effective.

Bill Phillips’ Workouts

Body for Life transformation book recommends a well planned weight training programs that include weight lifting and intensive aerobic exercises done three times a week for six days. Also recommended by Phillips is the use of the Transformation Journal to record and monitor the trainings.

The Book for Life by Bill Phillips recommends six daily alternate upper and lower body and cardiovascular workouts.  The 7th day is declared as the “free day” to give the body time to heal before doing another six days exercises.

For the Upper Body or the Chest, the training guide recommends any one the following in the following repetitions: x12, 10, x8, x6, x12, x12:

  • Barbell Bench Presses
  • Barbell Incline Presses
  • Dumbbell Bench Presses
  • Dumbbell Incline Presses
  • Dumbbell Flyes
  • Cable Crossovers
  • Pull-Ups
  • Wide-Grip Lat Pull-downs
  • One-Arm Dumbbell Rows
  • Seated Cable Rows
  • Back Extensions
  • Straight Arm Pull-downs
  • Seated Dumbbell Presses
  • Front Raises
  • Lateral Raises
  • Reverse Flyes
  • Upright Cable Rows
  • Upright Barbell Rows

For the Back, any one of the following in Repetitions of: x12, 10, x8, x6, x12, x12:

For the Shoulders, any one from the following in Repetitions of: x12, 10, x8, x6, x12, x12

For Biceps, any one of the following in Repetitions of: x12, 10, x8, x6, x12, x12

  • Alternate Dumbbell Curls
  • Barbell Curls
  • Preacher Curls
  • Concentration Curls
  • Cable Curls
  • Hammer Curls
  • Seated Triceps Presses
  • Lying Triceps Presses
  • Triceps Kickbacks
  • Triceps Pushdowns
  • Cable Extensions
  • Bench Dips
  • Barbell Squats
  • Leg Presses
  • Leg Extensions
  • Dumbbell Lunges
  • Straight-Leg Dead lifts
  • Lying Leg Curls
  • Seated Calf Raises
  • Standing Heel Raises

For the Triceps, any one of the following in Repetitions of: x12, 10, x8, x6, x12:

For the Lower Body Quadriceps, any one in Repetitions of: x12, 10, x8, x6, x12, x12:

For the Hamstrings, any one in Repetitions of: x12, 10, x8, x6, x12, x12

For the Calves, any one in repetitions of: x12, 10, x8, x6, x12, x12

For the Abs, any one in repetitions of: x12, 10, x8, x6, x12, x12

  • Floor Crunches
  • Oblique Floor Crunches
  • Decline Crunches
  • Decline Oblique
  • Hanging Knee Raises
  • Reverse Crunches
  • Cable Crunches
  • Cable Oblique Crunches

Book for Life likewise recommends a 20-minute aerobics and cardio workouts. Cardio workouts recommended may include jogging, running, biking, swimming, elliptical machine, stairs, even jumping rope to maintain and strengthen the heart.. Cardio workout increases metabolic rate, the growth hormone secretion and the blood flow to the brain increasing alertness.  The cardio workouts boost the functioning of the person’s immune systems, improve digestion as well as cholesterol levels and reduce stress. Workouts burn unwanted fat while fitness gives stamina and strength to endure in sports and other activities.

Click here to check out how thousands of people have used Bill Phillip’s Transformation Solution to successfully doubled their fat loss all without dieting, and how you can finally get the same results just like them
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