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Becoming an Adonis
Welcome!
Introduction (1:55)
MINDSET
Nutrition
Nutrition Intro (0:55)
Calories (1:49)
Macros (0:56)
Myfitnesspal tutorial (0:56)
Foods to Eat (2:53)
Intermittent Fasting (1:56)
Wrapping Up/Calorie Table
EXAMPLE OF FULL WEEK OF EATING FOR LEAN BULKING
Sleep
Get your Sleep! (0:57)
Sodium
Sodium. Not actually bad.
Warm-Up and Cooldown
Part 1 (0:50)
Part 2 (0:55)
Ladders
What are Ladders? (0:57)
How they Work (0:58)
Ladders Continued (0:56)
Track your Lifts!
Importance (0:56)
Progression
The First 3 Days of the Workout
Day One-Chest/Triceps (0:56)
Day Two-Back/Biceps (0:55)
Day 3-Legs/Shoulders (0:58)
Rest Days/End of 1st 3 mods (0:55)
The Workout
Workout PDF
Lifting Tables (0:41)
Warm-Up Exercises
Banded Leg Warm-Up (0:47)
Lower Body Band Warm-Up (0:44)
Upper Body Bands (1:19)
Upper Body Dynamic Warm-Up (0:44)
External Band Rotation (0:38)
Exercise Tutorials
Incline Bench Press (1:56)
Shoulder Press (1:59)
Pull-up (1:22)
Lat Pulldown (1:27)
Weighted Dips/Dips (0:54)
Rope Extension (0:39)
Arnold Press (0:38)
Lateral Raises (0:38)
Bent Over Lateral Raises (0:37)
Incline Dumbbell Skullcrushers (0:39)
Tricep Kickback (0:44)
Barbell Curl (0:37)
Incline Dumbbell Curl (0:38)
Interior Hammer Curl (0:42)
Static Alternate Dumbbell Shoulder Press (0:58)
Back Squat (2:51)
Bulgarian Split Squat (1:54)
Dumbbell Romanian Deadlifts (0:30)
Good Morning (1:03)
Face Pulls (0:44)
Barbell Hip Thrusts (1:03)
Lying Concentration Curl (0:38)
Rope Hammer Curl (0:24)
Seated Row (0:42)
The Jared Special (1:10)
Podcast Tips
Lifting
Nutrition
Sleep
SUPPLEMENTAL BONUS MATERIAL
Core Workouts to make that 6 Pack POP
Mindset Revisited
Bonus Leg Program for Power
Translating Fitness Principles to Life
Caffeine Effects on Workouts
Workout Timing
Exercise Rotation
What Now?
Rest Days/End of 1st 3 mods
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