Awesome Workout

Supplements:

Pre Workout:  Any type of Pre Load Creatine such as Phosphagen HP With 400 iu of Vitamin E  and a Baby Aspirin 

Post Workout:  Post Workout Shake made with Creatine, Glutamine and Protein and a Multi Vitamin 

If you get thirsty during your workout drink your favorite flavor of Gatorade. No2 products are a PLUS! 

Diet:

You must eat at least 5 small high protein meals during the course of the day including snacks of your favorite protein bar. Due to different types of diets and the complicity of them The best book I found, and recommend to everyone is Eating for Life by Bill Philips. It has easy and tasteful recipes that any one can make and follow, Order if from us or check it out at any book store but get it, it is the best. I have been using it for about 3 years and swear by it. Bill Philips is a bodybuilder and the book is written for bodybuilders. No weird foods just simple easy everyday foods but put into the right combinations.   

Rest:

It is imperative you get plenty of "High Quality Sleep" every night and if possible a nap during the day, This is when your muscles rebuild and you make your true gains. If you find it hard to get a good night sleep try  melatonin about 20 min before bed.

The Duce Workout

This is not complicated nor is it time consuming this workout is to be split up to 6 days per week and only 1 body part per day and is to be followed in the order shown below. This routine, if done correctly should only take about 20 to 30 minutes to complete and when your done you should feel winded but the body part you worked should be "FRIED"  your Abs are to be worked every day and cardio is to be done 3 times per week on Monday, Wednesday and Friday along with tanning. The reason for tanning is not only to bronze your bod but for those of you who already tan you know for yourself it is the most peaceful and relaxing 20 minutes you can get. 

Monday:

            Biceps:

                         Barbell Curl 

                                          Set#1 & Set #2  15 Reps warm-up weight very little rest between sets

                                           Set#3 & Set#4  12 Reps  Add some weight to make it working sets  (IE: add 10 lbs on the bar and do your 2 sets)

                                           Set#5 & Set#6   8 to 10 reps   Add more weight and go balls to the wall.  

                         Preacher Curl

                                           Set#1 & Set #2  15 Reps warm-up weight very little rest between sets

                                           Set#3 & Set#4  12 Reps  Add some weight to make it working sets  (IE: add 10 lbs on the bar and do your 2 sets)

                                           Set#5 & Set#6   8 to 10 reps   Add more weight and go balls to the wall.  

                          Concentration Curl

                                           Set#1 & Set #2  15 Reps warm-up weight very little rest between sets

                                           Set#3 & Set#4  12 Reps  Add some weight to make it working sets  (IE: add 10 lbs on the bar and do your 2 sets)

                                           Set#5 & Set#6   8 to 10 reps   Add more weight and go balls to the wall.  

After the weights do 1 or 2 sets of chin-ups 15 to 20 reps then 20 to 30 minutes on the treadmill or bike, Ab routine-( Hyperextensions, incline sit-ups, Ab Roller or crunches ) and last but not least the Tanning Bed .

Tuesday

             Chest

                     Incline Bench Press

                                          Set#1 & Set #2  15 Reps warm-up weight very little rest between sets

                                           Set#3 & Set#4  12 Reps  Add some weight to make it working sets  (IE: add 10 lbs on the bar and do your 2 sets)

                                           Set#5 & Set#6   8 to 10 reps   Add more weight and go balls to the wall.  

                    Bench Press

                                          Set#1 & Set #2  15 Reps warm-up weight very little rest between sets

                                           Set#3 & Set#4  12 Reps  Add some weight to make it working sets  (IE: add 10 lbs on the bar and do your 2 sets)

                                           Set#5 & Set#6   8 to 10 reps   Add more weight and go balls to the wall.  

                   Pec Deck or Flyes

                                          Set#1 & Set #2  15 Reps warm-up weight very little rest between sets

                                           Set#3 & Set#4  12 Reps  Add some weight to make it working sets  (IE: add 10 lbs on the bar and do your 2 sets)

                                           Set#5 & Set#6   8 to 10 reps   Add more weight and go balls to the wall.  

After the Weights do 1 or 2 sets of tricep pull downs 15 to 20 reps and then your Ab routine-( Hyperextensions, incline sit-ups, Ab Roller or crunches )

Wednesday

                 Lats  

                         Chin ups

                                          Set#1 & Set #2  15 Reps 

                                           Set#3 & Set#4  12 Reps  

                                           Set#5 & Set#6   8 to 10 reps 

                        Bent Over Row

                                          Set#1 & Set #2  15 Reps warm-up weight very little rest between sets

                                           Set#3 & Set#4  12 Reps  Add some weight to make it working sets  (IE: add 10 lbs on the bar and do your 2 sets)

                                           Set#5 & Set#6   8 to 10 reps   Add more weight and go balls to the wall.  

                       Lat Pull Downs

                                          Set#1 & Set #2  15 Reps warm-up weight very little rest between sets

                                           Set#3 & Set#4  12 Reps  Add some weight to make it working sets  (IE: add 10 lbs on the bar and do your 2 sets)

                                           Set#5 & Set#6   8 to 10 reps   Add more weight and go balls to the wall.  

After the weights do 1 or 2 sets of barbell curls 15 to 20 reps then 20 to 30 minutes on the treadmill or bike, Ab routine-( Hyperextensions, incline sit-ups, Ab Roller or crunches ) and last but not least the Tanning Bed .

Thursday

         Triceps

                    Dumbell Extensions

                                          Set#1 & Set #2  15 Reps warm-up weight very little rest between sets

                                           Set#3 & Set#4  12 Reps  Add some weight to make it working sets  (IE: add 5 or10 lbs on the on the dumbell and do your 2 sets)

                                           Set#5 & Set#6   8 to 10 reps   Add more weight and go balls to the wall.  

                   Close Grip Bench Press

                                          Set#1 & Set #2  15 Reps warm-up weight very little rest between sets

                                           Set#3 & Set#4  12 Reps  Add some weight to make it working sets  (IE: add 10 lbs on the bar and do your 2 sets)

                                           Set#5 & Set#6   8 to 10 reps   Add more weight and go balls to the wall.  

                 French Press or Skull Crushers

                                          Set#1 & Set #2  15 Reps warm-up weight very little rest between sets

                                           Set#3 & Set#4  12 Reps  Add some weight to make it working sets  (IE: add 10 lbs on the bar and do your 2 sets)

                                           Set#5 & Set#6   8 to 10 reps   Add more weight and go balls to the wall.  

After the Weights do 1 or 2 sets of leg presses 15 to 20 reps and then your Ab routine-( Hyperextensions, incline sit-ups, Ab Roller or crunches )

           Friday

                    Shoulders

                                 Military Press

                                          Set#1 & Set #2  15 Reps warm-up weight very little rest between sets

                                           Set#3 & Set#4  12 Reps  Add some weight to make it working sets  (IE: add 10 lbs on the bar and do your 2 sets)

                                           Set#5 & Set#6   8 to 10 reps   Add more weight and go balls to the wall.  

                                  Side Laterals 

                                          Set#1 & Set #2  15 Reps warm-up weight very little rest between sets

                                           Set#3 & Set#4  12 Reps  Add some weight to make it working sets  (IE: add 5 or 10 lbs on the dumbells and do your 2 sets)

                                           Set#5 & Set#6   8 to 10 reps   Add more weight and go balls to the wall.  

                                  Front Laterals

                                          Set#1 & Set #2  15 Reps warm-up weight very little rest between sets

                                           Set#3 & Set#4  12 Reps  Add some weight to make it working sets  (IE: add 10 lbs on the bar and do your 2 sets)

                                           Set#5 & Set#6   8 to 10 reps   Add more weight and go balls to the wall.  

After the weights do 1 or 2 sets of Bench Presses 15 to 20 reps then 20 to 30 minutes on the treadmill or bike, Ab routine-( Hyperextensions, incline sit-ups, Ab Roller or crunches ) and last but not least the Tanning Bed .

                   Saturday

                                         You lucky basterd! you earned the day off, Sleep late, go to the beach, RELAX!  RELAX!  RELAX!

                    Sunday

                              Legs

                                    Leg Press

                                          Set#1 & Set #2  15 Reps warm-up weight very little rest between sets

                                           Set#3 & Set#4  12 Reps  Add some weight to make it working sets  (IE: add 10 lbs on the machine and do your 2 sets)

                                           Set#5 & Set#6   8 to 10 reps   Add more weight and go balls to the wall.  

                                  Leg Extension

                                          Set#1 & Set #2  15 Reps warm-up weight very little rest between sets

                                           Set#3 & Set#4  12 Reps  Add some weight to make it working sets  (IE: add 10 lbs on the machine and do your 2 sets)

                                           Set#5 & Set#6   8 to 10 reps   Add more weight and go balls to the wall.  

                                  Leg Curls

                                          Set#1 & Set #2  15 Reps warm-up weight very little rest between sets

                                           Set#3 & Set#4  12 Reps  Add some weight to make it working sets  (IE: add 10 lbs on the machine and do your 2 sets)

                                           Set#5 & Set#6   8 to 10 reps   Add more weight and go balls to the wall.  

                                Calf Raises

                                          Set#1 & Set #2  15 Reps warm-up weight very little rest between sets

                                           Set#3 & Set#4  12 Reps  Add some weight to make it working sets  (IE: add 10 lbs on the machine and do your 2 sets)

                                           Set#5 & Set#6   8 to 10 reps   Add more weight and go balls to the wall. 

Again you lucked out! No cardio, No Abs, No nothing rest up  because tomorrow you get to do it all over again.

Creatine: Kre-Alkalyn

Kre-Alkalyn is the newest form of Creatine. It was patented in 2008. The author of the patent for Kre-Alkalyn is the same person who discovered Arginine Alpha Keto Gluturate (AAKG) converted to Nitic Oxide in the muscles, and how NO benefited weight lifters.

In his research he found that Creatine Monohydrate broke down extremely quickly in high pH environments to Creatinine, and because of the acidic environment of the human stomach, Creatine Monohydrate was only half, or less, effective as it could be if it was more stable.

Kre-Alkalyn is just Creatine Monohydrate that has a pH buffer. What this scientifically means, is that during the manufacturing process, the Creatine on the molecular level, artificially has its pH levels raised by adding a positively charged ion to the compound. Therefore producing an "acid" like quality. Because the Creatine has this positive pH level, your stomach acids are repelled and don't interact with the Creatine to break it down into Creatinine. (Think two positively charged magnates)

A great benefit of having the Creatine staying in its pure form, is that it then doesn't have any fillers attached to it which may block the absorption of it into the muscles. This form delivers the purest form of Creatine to the muscle cells, therefore giving the best performance.

The exciting part, is that because it absorbs at the correct rate, while attracting the correct amount of sodium into the muscles, which in turn add to the available energy for the muscle fiber, there isn't as much water absorbed into muscle fibers as other forms, which allows more water to be readily available for other cells, and reducing the "bloat" to next to zero.

This has a lesser effect of having a less volumizing effect while on Kre-Alkalyn, but also more gains are retained after a cycle, because less water is flushed from the muscle fibers.

All of these factors point to Kre-Alkalyn being the best performing Creatine on the market, with the least opportunity for negative side effects from use.

Because Kre-Alkalyn does not break down into Creatinine very easily, and is easily absorbed into the muscle fibers, regular dosages are 3G~6G per day.

Although Kre-Alkalyn has been shown to generally work for most individuals, those with lower pH levels of stomach acid, have been shown to have a lower rate of return from Kre-Alkalyn because the acids in their stomachs are more likely to interact with the buffered Creatine, causing it to break down more into Creatinine. Unfortunately it's extremely hard to test for pH levels of stomach acids, so the only way to know what you have is to try out the different forms and see which ones work best.