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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?
EXAMPLE OF FULL WEEK OF EATING FOR LEAN BULKING
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