1223 borg ave, temperance michigan 48182 - super human muscles · 2020-03-13 · 1223 borg ave,...

1223 Borg Ave, Temperance Michigan

48182

Email: [email protected]

Hello Friend,

Thank you for your purchase and confidence in my MuscleBuilder Rx Program. The

MuscleBuilder Rx Program is a "proven" program that works if you give it your all.

I will be starting a dedicated blog to this MuscleBuilder Rx Program that will highlight diet and

training videos with myself actually doing the weight training in my garage and special meals

and drinks I prepare for myself or my clients.

Over the years I have trained thousands of men and women of all ages from all over the world.

I want to see you succeed like all my other students. If you need help on tweaking the diet or

exercise program, please contact me so I can help.

Remember this, weight training and diet are a journey in life not a destination. As we age we

need to make adjustments to both so we can stay healthy and fit all of our life. Stick with the

program and make adjustments when necessary and you'll be fit and happy for many years to

come!

Your Health and Bodybuilding Coach,

Dan Przyojski

Dan Przyojski

Www.MuscleBuilderRx.Com


WHAT ARE YOU TRYING TO ACCOMPLISH?

DEFINITE PURPOSE…This should be your main goal. You should write it down so you can

memorize it and always be in touch with it. Writing it down is like charting a trip on a map.

You pinpoint where you are, where you are going, or in other words, your destination, and how

you are going to get there. Example, in 3 months I want to weigh a muscular 160 pounds; I

weigh 180 pounds now. In order to accomplish this, I will have to lose 7 pounds a month. I plan

to achieve this goal by following this Musclebuilder Rx Program. I will follow the workouts to

force my muscles to grow. I will follow a fat loss, muscle gain diet to fuel my muscles for

growth and recuperation while shedding body fat. I will get 8 hours of sleep every night,

because I know this is when my muscles will grow stronger and bigger. This is my plan to reach

my goal of 160 pounds.

I still have this note I wrote for myself

waaaaay back in 1986 - I taped it to

my bathroom mirror so I would see it

first thing each and every morning. I

was conditioning my mind for

success!

Stick With The Program

PERSISTENCE…You must stick with it all the time. The only exceptions are the ones you

can’t control; the flu or some illness, school exams or other important parts of your life that are

important to your future. The latter reason you can work around and get back on track when

completed. Missing workouts and improper eating because of laziness or to please someone else

will only bring you down with any goal that you choose.

Personal Road Map

To help you get started on the right track and stay on it, here is a personal goal map. Fill it out

and read it every day. This will help you to keep focused on your training and dietary needs for

achieving your goal. This is a secret every successful person knows and follows. Follow the

path of successful people. Put your goals on paper NOW!

MY GOAL:

_____________________________________________________________________________________

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_____________________________________________________________________________________

_____________________________________________________________________________________

_____________________________________________________________________________________

_____________________________________________________________________________________

_____________________________

TO ACCOMPLISH THIS, I WILL:

_____________________________________________________________________________________

_____________________________________________________________________________________

_____________________________________________________________________________________

_____________________________________________________________________________________

_____________________________________________________________________________________

_____________________________________________________________________________________

_____________________________________________________________________________________

_____________________________________________________________________________________

_____________________________________________________________________________________

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_____________________________________________________________________________________

_

DATE:_______________________SIGNED:__________________________________

You will most likely have some setbacks at some time or another. Just pick up where you left

off and continue on. You may also make changes on your map. You might find a better way to

do some things or a mistake you made, just make the necessary changes and continue on.

Let's Get Down To Action And Make Things Happen!

The training and nutrition requirements for obtaining a low fat muscular physique is the same for

everyone, man or woman. The small details are what differ from person to person. In this

program I will reveal a specific 12-week, 3 DAY TRAINING MUSCLE ATTACK SYSTEM

needed to transform your body.

Let's Attack The Muscle With A Purpose!

"Targeting Muscle Fiber Types"

Scientific study of the muscle cells have proven without a doubt that the muscles respond in a

specific way to both high rep, medium rep, and low rep weight resistance training. It is the

scientifically informed weight trainer who implements scientific training techniques into their

program that reaps the fastest and quickest gains in muscle tone and fat loss.

There are three types of skeletal muscle tissue fibers. They are the white fast twitch fibers, the

red fast twitch fibers, and the red slow twitch fibers. Each muscle tissue fiber has a specific role

to play in the overall make-up of the muscle. The white fast twitch muscle fibers have very few

capillaries, and in the absence of this nutrient rich blood supply, they cannot function for very

long periods but are extremely strong. The red fast twitch muscle fibers have a greater number

of capillaries, and can therefore outlast the white fast twitch fibers but are not nearly as strong.

And lastly, the red slow twitch muscle fibers have a tremendous number of capillaries allowing

for long-term sustained activity however with very little strength.

How To Morph Your Body Into Razor Sharp Condition!

Generally speaking, in the not so far past most people thought only of one method of training.

Because white fast twitch muscle fibers units are responsible for speed and strength, most

bodybuilders and strength trainers followed routines that specifically targeted this muscle fiber

group. Although that method of training sounds logical, it leaves out the development of the

other muscle fibers and thus lacks the TOTAL DEVELOPMENT of the muscle. Train all the

muscle fibers and you’ll have a healthy, athletic physique with fuller, more functional muscles. I

devised a system of training that I call “MuscleBuilder Rx .” Simply put, MuscleBuilder

Rx is a training system by which the sum of all parts is greater than any one part. Although it

sounds simple, very few weight trainers know this, and hardly anyone implements it into their

training cycles. It’s why most people never reach their total physical potential.

Through the course of 12-weeks we train the 3 specific muscle fibers with a different exercise

and rep range for each body part. By limiting the number of sets and reps per workout, you

make it easier to target your specified muscle fiber and enhance its overall potential. Too many

weight lifters are guilty of “over-training.” Most weight lifters just go into the gym and do

countless exercises per muscle group and never give a thought to what-or-why they train the way

they do. It’s that type of approach to training that leads to insignificant gains in muscle mass and

overall fitness. Teaching my clients MuscleBuilder Rx is one of the reasons my clients are so

successful in reaching their body transformation goals.

MuscleBuilder Rx© Repetition Range Chart

*This chart is only effective if proper diet and rest are applied

INTENSITY DURING SET & EFFECT ON MUSCLE TISSUE

(4-6) Rep Range (12-15) Rep Range (20-25) Rep Range

EFFECT ON

TISSUE AT 70%

Maintain Strength Maintain Stamina Some Fat

Conversion

EFFECT ON

TISSUE AT 80%

Increase Strength Increase Stamina Moderate Fat

Conversion

EFFECT ON

TISSUE AT 90%

Maximize Strength Maximize Stamina Maximum Fat

Conversion

EFFECT ON

TISSUE AT 100%

Build White Tissue Build Red Fast

Tissue

Build Red Slow

Tissue

EFFECT ON

TISSUE AT 110%

Tissue Damage Tissue Damage Tissue Damage

Explanation of Intensity: (4-6) Rep Range

RPE – (Rate-of-Perceived-Exertion)

Somewhat hard……………70% 3 reps short of failure

Hard………………………..80% 2 reps short of failure

Very hard…………………..90% 1 rep short of failure

Very, very hard…………….100% Max; unassisted failure (GOOD)

Exhausted………………….110% Past failure; forced reps (BAD)















MuscleBuilder Rx© Model Training System

Three or four warm-up sets with each exercise (lighter weights) should be

performed. You should also stretch the muscle between each set.

MuscleBuilder Rx Reps Weight Lifting Method

4 - 6 maximum Explosive push

pausing between

each repetition.

12 - 15 maximum Moderate speed with

a relaxation pause

between repetitions.

20-22 maximum Perform each rep in

a slow, sustained

fashion. No rest

or pauses between

repetitions.

What You Must Do If You Want To Succeed!

First, the training system must be followed correctly and with proper lifting performance.

Improper lifts only bring on injury. The combination of lean muscle tissue and athletic power is

the result of hard, intense work done correctly.

Next is proper nutrition. When the muscles are stressed and the metabolism kicks in, the body

must be supplied with only nutritious foods, in quantities sufficient for muscular growth.

Last, but definitely not least, is proper recuperation. This includes seven and a half to eight

hours sleep a night, a full 48 hours rest between weight sessions, and a low stress lifestyle. What

must be understood here is the lifting of weight in the gym tear the muscle down. The

recuperation time between workouts is actually when the muscle grows. Train too often and the

muscle never has time to repair and grow. You simply keep tearing it down. Eventually you tire

and give up.

“Obtaining a great

physique is one percent

inspiration and ninety-

nine percent

perspiration”.

Dan Przyojski

Stretching has incredible benefits when it is integrated into a weight-training program. The

problem is most people don’t take the time to stretch the muscles thoroughly, even though proper

stretching can prevent pulled or strained muscles. Another over-looked advantage of muscle

stretching is the fact that it can actually HELP the muscles to grow larger!

There is a protective sheath of connective tissue that surrounds the muscle. This protective

sheath is called the “fascia tissue” and when properly stretched on a daily basis actually gives the

muscle underneath it room to grow. You should always stretch the muscles before you workout,

this will make it easier to get into the groove of training and prevent a quick muscle cramp.

When weight training, stretching the muscles while they are fully pumped with blood is another

great way to stimulate growth as well as flexibility. Stretching during workouts helps to loosen

tight muscles, which trap lactic acid, the waste product that accumulates in muscle cells during

hard training. Lactic acid build-up in the muscle also leads to muscle fatigue. Stretching the

muscles between sets helps release lactic acid from muscle cells into the bloodstream so that it

does not interfere with muscular contraction. This extra stretching between sets also helps

increase your oxygen utilization for improved energy levels.

Your body type and weight loss

Have you ever found yourself in a situation where you compared yourself

with another person? Did you see a guy with a “muscular” body, with all the

right muscles in the right places and you wished you were him? Most people

have found themselves in this situation before. Most times, the person in

question is a total stranger who just walked in and walked out and you just

took notice. You've exercised, you have deprived yourself of the pleasures

that melts in your mouth but add extra pound to your stomach, you have

done all you possibly could to look as lean and muscular as can be, but

keeping fit is starting to become a chore. Before you continue in that line of

thought; have you ever considered your body type? Most people do not take

it into consideration that no two humans are the same because our genetic

makeup is different. This also applies to body types. However, there are

three broad categories that each body type falls into: Ectomorphs,

Endomorphs and Mesomorphs.

Ectomorphs: These are the ones who never seem to gain any weight no

matter how much calories they consume. Do you remember the skinny girl

in high school that always ate more than you did but still had the flattest

tummy you have ever seen? This is due to their high metabolism rates which

burn fats as soon as they are manufactured in the body. These body types

have lean muscles, long limbs, tight shoulders and hips, very low body fat

composition and they become “ripped” with little exercise

Endomorphs: This group on the other hand never seems to be able to shed

weight. If they eat a little bit more, they gain weight; if they decide not to

eat, starvation mode set in, the body begins to store the little they do eat

and they gain even more weight. They have rounder bodies, fat stores

around the belly, underarms, buttocks and the thighs. For them, getting fit

takes extra commitment.

Mesomorphs: the middle ground. Those with this body shape appear

athletic; have broad shoulders and bone structure, and a minimum amount

of body fat (more than Ectomorphs but still way less than endomorphs).

Most athletes fall into this category although there are no hard and fast rules

about it. One important fact though; no one is one body shape overall. We

all are a mixture of two body types with the more dominant body type

coming to bear on the other. This explains why some seemingly fit people

(Mesomorphs) have a hard time shedding weight in their midriff and some

seemingly heavier people became as slim as can be with effective weight

loss routines.

Whichever category you fall into, it is imperative that you believe in your

weight loss goals for them to work for you. Only then will you be able to

reap the fruits of your labor and hard work.

All Successful Bodybuilder's Do This

1. Use Free Weights; Since they were invented many years ago up

until this very day, the best bodybuilders, power lifters and Olympic

lifters use barbells and dumbbells. Hoisting and heaving unbalanced

barbells and dumbbells make them the most effective tools for building

a muscular physique. Free weights trump machines for building

muscle mass and strength in every single instance.

2. Routines are centered on multi-joint exercises; Every workout

session should start out with a multi-joint exercise. Multi-joint

exercises force the many different muscles to work together. This

allows for smaller muscles to exceed their individual capacity for

overload. Isolation exercises should always come second.

3. Intensity; In order for muscle strength and size to increase it must

be stressed in one of several ways. High reps, low reps, top sets,

quicker pace... I could go on and on.

4. Abbreviated sessions; If a person trains hard enough to jaunt the

adaptive response, the muscles will be traumatized and exhausted.

After an hour or so of intense training, diminishing become the

returns. Continued training will not only be fruitless, but

counterproductive. It took me three years to figure this out.

5. Fully trained muscles need rest before being trained again;

Using effective resistance training methods will traumatize the muscle

and tear it down. To go back into the gym and traumatize the muscle

again before it's fully recuperated from the last training session will

stop any possibility of growth. Do not over-train

6. Exercise technique; Different exercises elicit different motor-

pathways which result in different muscular results. Exercise

techniques need to be refined and honed over time.

How To Build Muscle

Lets be clear about something. Weight training will grow and

strengthen the over 600 muscles in the body. Weight training will not make

you leaner and burn off a lot of body-fat. Burning calories and getting

leaner is the work of cardio sessions and or diet. Some people need no

cardio, others have to do cardio.

Weight training is for triggering muscle size and strength. Do not try

and lose weight or burn fat with weight training sessions.

Nine Critical Free Weight Exercises

Building muscle and strength has been made to seem really complex

by a commercial industry dedicated to selling you nutritional supplements,

equipment and apparel. There is really only ten basic free weight exercises

that will provide you all the results a serious person can expect from a

progressive weight resistance program. There are six or so auxiliary free

weight exercises that are legitimate variations of the ten core exercises.

Seriously, you only need a barbell, dumbbells, a commercial or sturdy

bench that inclines and a safety power rack. Building the muscles like Milo

did is nothing more than brutal, raw hardcore weight lifting. And Milo

proved you only needed a baby calf to get started! Anyone who tells you

different does not know what they're talking about or trying to sell you

something you don't need.

SO...

Below are listed the prime muscle mover and growth exercises!

1. SQUAT; Barbell or dumbbell - Quadriceps - Glutes - Hamstrings

- Erectors

2. Bench Press; Barbell or Dumbbell - Pectorals - Front Deltoids -

Triceps - Latisimus

3. Deadlift; Barbell or Dumbbell - Erectors - Glutes - Rhomboids -

Teres - Latisimus - Trapezius

4. Standing Overhead Press; Barbell or Dumbbell - Front/Side

Deltoids - Triceps - Upper Pectorals

5. Bent-over Rows; Barbell or Dumbbell - Latisimus - Rear Delt -

Triceps - Biceps - Erectors - Rhomboids

6. Curl; Barbell or Dumbbell - Biceps - Brachialis - Forearms

7. Triceps Press; Dumbbell, Barbell - Front Triceps - Side Triceps

- Rear Triceps

8. Heal Raises (calf); Barbell or Dumbbell - Calves - Soleus

9. Abdominals; Upper Abdominals - Lower Abdominals

You may or may not be familiar with some of the terminology used in

body building. As I write this book I know readers will vary from "raw

beginners" to "advanced trainers" so I have to cover this material to make

sure everyone understands certain exercises and how to safely perform

them. There are all sorts of exercises you can perform – so many, in fact,

space prevents me from listing all of them. However, I want to explain

some of the exercises being most used. Every exercise can have a place in

a bodybuilder's workout

routine BUT ONLY when it is

used at the right time. Far

too many people use

assistance exercises in their

weight training routines at

the expense of multi-joint

exercises that can and will

build far more muscle mass.

So.... learning the

Musclebuilder Rx Exercises

can be a great help.

Jason is a Student of mine who

visited my town and stopped by to

show me the fantastic progress he

made in the last several month's!

Barbell Squat or Dumbbell Squat

1. Take a barbell from a squat rack and hold it at the back of your neck with

your hands on the bar. Keep you back and head straight. Your feet should be spaced at shoulder width. If you cannot squat flat footed, try placing a

two by four block of wood under your heel to improve balance.

2. Grasp the bar with your hands spaced slightly wider than shoulder width apart.

3. The bar should be resting comfortably across your trapezius muscle. Execution

1. In a controlled fashion, slowly squat down until your knees are parallel to the floor. Remember not to bounce at the bottom of the movement.

2. Slowly straighten your legs and return to the start position. Keep your head level at all times.

3. Keep the movement fluent, slow, and controlled.

Barbell or Dumbbell Bench Press

Position for the bench press exercise

1. Lie back on the bench with your feet firmly planted on the floor and back pressed firmly against the padding.

2. Take a tight grip of the barbell (overhand) with your thumbs roughly 3 feet (90cm) apart. Make sure that your grip is balanced between both sides

of your body. Once your grip is set, press your shoulders down and back into the bench. This will push up your pectoral girdle and allow for a much better

stimulation. 3. Lift the bar from the rack.

Execution of the bench press exercise 1. Take the barbell from the rack and lock your elbows at the top position.

Lower the barbell to the nipple area of the chest, slowly and under control,

keeping your elbows away and outward from the trunk of your body. 2. As the weight lowers, be sure not to bounce the weight - very important -

do not bounce the weight from the chest. Lightly touch the chest and push the weight back up in a controlled fashion. Beginners may find that the

weight starts to fall forward or backward or that the weight is rising unevenly because one arm is stronger than the other. Don’t worry too much

about this and concentrate on the movement itself. After a couple of weeks you will develop a groove and this movement will be second nature.

Deadlift

Position for the dead lift

1. Standing in front of a barbell with your feet under the bar, grasp the barbell in an alternate grip (one hand under grip, one hand over grip) with

your hands roughly 2 feet apart. Bend over the bar keeping your back straight, knees slightly bent, head up and thrusting your butt out.

Execution of the dead lift 1. Without bending your arms, lift the weight from the floor until your body

is completely upright. Lower the weight to the floor and repeat the movement. 2. Keep the movement fluent, slow, and controlled.

Standing Barbell or Dumbbell Over-head Press

For this exercise, you will use a barbell. Stand with your legs about shoulder

width apart and lift the barbell to your chest. Lock your legs and hips and keep

your elbows in slightly under the bar. Press the bar to arm’s length over your head.

Lower the bell to your upper chest or your chin depending on which is more

comfortable for you. This exercise can also be performed with dumbbells or seated

on a weight bench. You can, if healthy and flexible, can bring the bar behind the

head also. When doing behind the head Over-head press do NOT bring the bar all

the way down to the shoulders. Just lower the bar about halfway to the back of

your head. Have a spotter or safety rack when doing this exercise.

I only have this illustration in a

seated position. Standing position

is most productive

Bent-over Rows

Position for the barbell bent over row

1. This exercise can be done while on a block or bench. Grab a barbell with your hands placed about 24" (60cm) apart and remove the bar from the

racks. 2. Place your feet at shoulder width and keep them flat on the ground.

3. Slowly bend forward at the hips keeping your back flat. 4. Slightly bend your knees and keep your head as high as possible.

Remember to keep your torso parallel to the floor and keep your lower back flat and your butt thrust outward.

Execution of the barbell bent over row

1. In a controlled fashion, pull the bar upwards until you touch the lower part of your rib cage.

2. Lower the weight until your arms are straight. Repeat the movement without letting the bar rest on the bench.


Standing Barbell Curl

Position for the standing barbell curl 1. Standing upright, grab a barbell using an underhanded grip.

2. Hold the bar in the arms down position. Hold the bar slightly wider than shoulder width.

3. Keep your feet close together with your back straight and head level. Keep your arms close to your body.

4. The bar should be resting across the thighs. Execution for the standing barbell curl

1. Curl the weight up in a controlled fashion until the bar is under your chin. Pause for a second and slowly lower the bar until your arms are fully

extended in the arms down position. Repeat the movement.


Triceps Press

Position for the close grip triceps bench press 1. Lie face up on a flat bench. Plant your feet firmly on the ground and keep

your back flat against the bench. 2. Grasp a bar with a narrow grip so that your hands are about 2" to 3" (5 to

9 cm) apart. 3. Arms should be fully extended and palms should be facing forward.

Execution of the close grip bench press 1. Keeping your elbows close to your body, slowly lower the weight slowly to

your chest. Lightly touch your chest and push upward. Do not bounce the weight. Repeat the movement.


Heel Raises (Calf Raises) Barbell or Machine

Position for the standing calf raise

1. Standing upright, place your toes on the apparatus platform. Ensure that

you are on the balls of your feet at the edge of the apparatus platform.

2. Slowly drop your heels as far as they can go. 3. Place your hands on the shoulder pads.

Execution of the standing calf raise 1. Rise up as high as possible on the balls of your toes without excessive

knee bending. 2. Slowly lower your heels as far as possible. Do not bounce at the bottom of

the movement. Repeat. 3. Keep the movement fluent, slow, and controlled.

Abdominal Crunches

Lie flat on your back with your feet flat on the ground, or resting on a

bench with your knees bent at a 90 degree angle. If you are resting your

feet on a bench, place them three to four inches apart and point your toes

inward so they touch.

Place your hands lightly on either side of your head keeping your

elbows in. Don't lock your fingers behind your head! Push the small of your

back down in the floor to isolate your abdominal muscles. Begin to roll your

shoulders off the floor.

Continue to push down as hard as you can with your lower back. Your

shoulders should come up off the floor only about four inches, and your

lower back should remain on the floor. Focus on slow, controlled movement

- don't cheat yourself by using momentum!

The Exercises Below Are Also Some Of My Favorites.

They should be used to vary the exercises in the different

routines you will use. Never stick to the same exercises all

the time. Use The Milo Exercise Illustrations Book for

additional exercises you can use.

Position for the Dip Exercise

1. Support your body at straight arm’s length.

2. Keep your back straight, torso straight, knees flexed, and feet behind

you.

Execution of the dip exercise

1. Lower your body to a point where you feel a comfortable stretch.

2. Slowly push your torso upward back to the starting position.


Dumbbell Hammer Curls

With a dumbbell in each hand, stand with your arms hanging at your

sides, and palms are facing each other. Keep your elbows locked into your

sides. Your upper body and elbows should remain in the same place during

the whole lift.

Keep your palms facing each other, curl the weight in your right hand

up in a semi-circle toward your right shoulder. Squeeze the biceps hard at

the top of the lift and then slowly lower. Do not turn your wrists during this

lift! You can also do one arm at a time and/or alternate.

Stiff Leg Barbell Deadlift

Position for the stiff leg deadlift

1. You can either perform this exercise on a bench or block. Standing on a

bench, grab a light barbell and hold in the arms down position. Keep your

back straight and head level.

Execution of the stiff leg dead lift

1. Keep your knees slightly bent and buttocks out.

2. Slowly bend at the waist while lowering the bar past your knees.

3. You should feel a slight stretch in your hamstrings and glutes.

4. Slowly raise the bar upwards back to the starting position. Remember to

squeeze your buttocks and hamstrings on the way up.

5. Always keep your back straight and keep the weight moderate on this

exercise.


Dumbbell Pullover

Position for the dumbbell pullover 1. Lie down on a bench with your shoulders near the end of the bench. Your

head should be off the bench. Now, you can either reach to the floor for a

dumbbell and pull it up, have someone hand you the dumbbell or you can

start with the dumbbell on your chest. Personally, I start with a dumbbell on

my chest.

2. Grasp the dumbbell (as in the picture) and press the weight up. Your

arms should have a slight bend to them at the starting position.

Execution of the dumbbell pullover

1. Slowly lower the dumbbell so to stretch your arms as they reach the floor.

Remember, all muscles should be totally stretched as the weight approaches

the floor. The back should have a maximum arch when the weight is lowered

to this position. The dumbbell will actually be behind your head in this

position.

2. Slowly raise the dumbbell back to it’s starting position.

The Musclebuilder Rx

3-Day Workout Program

Exercise #1

Barbell Squat

or Dumbbell

Squat

Warm-up with 2 to 3 light sets, then do 5 heavy sets of 5 reps.

In-between each set go down to the floor and do 20 sit-ups.

Exercise #2

Deadlifts

Barbell or

Dumbbell

2 warm-up sets, then do 4 heavy sets of 6 reps.

In-between each set grab a broomstick and do 30-side-to-side

bends going down as far as you can.

Exercise #3

Bench-Press

Barbell or

Dumbbell

Warm-up with 1 light set, and then do 5 heavy sets of 5 reps.

In-between each set go down to the floor and do a 20 seconds

full plank.

Exercise #4

Standing

Shoulder-Press

Barbell or

Dumbbell

1 warm-up set, and then do 4 heavy sets of 5 reps.


Exercise #5

Bent-Over

Rows / Barbell

or Dumbbell

2 warm-up sets, then do 5 heavy sets of 5 reps.



In Exercise #7 Standing Barbell or Dumbbell Over-Head Triceps Extension

Do 5 sets of 5 reps.


Exercise #8 Standing Heel Raise

2 warm-up sets of 10 reps, then do 5 heavy sets of 8 reps. Warm-up with 1 light set, and then do 5 heavy sets of 5 reps.

Do not lift more weight than you can safely handle. Weekly progress is the main priority.

Rest just two minutes between work sets.

Remember, your safety is a number one concern.

Never try to exceed your limits.

When lifts are heavy be sure to have a spotter.

Always prepare your mind as well as your body, and you’ll

have the best workouts of your career.


Exercise #6

Standing

Barbell or

Dumbbell Curls

Do 5 sets of 5 reps.


full plank.


Exercise #1

Barbell or

Dumbbell

Lunge

Warm-up with 2 to 3 light sets, then do 5 moderate - heavy

sets of 8-12 reps.


Exercise #2

Stiff-Leg

Deadlifts

Barbell or

Dumbbell

Warm-up with 2 to 3 light sets, then do 3 moderate - heavy

sets of 8-12 reps.



Exercise #3

Incline or Flat

Bench-Press

Barbell or

Dumbbell

Warm-up with 1 light set, and then do 4 moderate - heavy sets

of 8-12 reps.


full plank.

Exercise #4

Standing Up-

Right Barbell or

Dumbbell Row

Do 1 light set, and then do 4 moderate - heavy sets of 8-12

reps.


Exercise #5

Bent-Over

Rows / Barbell

1 warm-up set, and then do 4 moderate - heavy sets of 8-12

reps.


or Dumbbell bends going down as far as you can.

Exercise #6

Seated

Dumbbell

Concentration

Curls

Warm-up with 1 or 2 light sets, then do 5 moderate - sets of 8-

10 reps


full plank.

In Exercise #7 Single arm dumbbell kick-backs for the triceps

Warm-up with 1 or 2 light sets, then do 5 moderate - sets of 8-10 reps


Exercise #8

Standing Heel

Raise

2 warm-up sets of 10 reps, then do 5 moderate-heavy sets of 15-20 reps. In-between each set go down to the floor and do a 20 seconds full plank.

Do not lift more weight than you can safely handle. Weekly

progress is the main priority

Rest just long enough to catch your breath between work sets then continue to the next set.

This workout is to be a very lightweight workout. We do not

want to tear down the muscle tissue in this workout. We want

to force blood into the muscle tissue to help promote muscle

tissue repair and growth. If you train with heavy weights on

this day you will defeat the purpose of the workout. By

pumping blood into the muscle tissue you will be flushing out

toxins and promoting growth. Stick to the prescribed training

table, as it is the proven method for building muscle fast!

USE JUST 35 TO 40% OF YOUR HEAVIEST WEIGHT

Exercise #8 Standing Heel Raise

2 sets of 30 reps. 1 1/2-minute rest between sets.

Exercise #6 AB Crunch Do 4 sets of 25 - 30 reps.

Exercise #1

Barbell or Dumbbell Squat

1-set of 25 reps. Light weight.

Exercise #2

Flat-Bench Dumbbell fly

2- sets of 20-reps. Light weight. 1 1/2-

minute rest between sets.

Exercise #3

Dumbbell or Barbell Shrugs

2 sets of 30-reps. Light weight. 1 1/2-


Exercise #4

Two arms at once Dumbbell

Rows



Exercise #5

Barbell or Dumbbell Biceps

Curl



Exercise #6

Standing Barbell or Dumbbell

Over-Head Triceps Extension

2 sets of 30 reps. Light weight. 1 1/2-


EXERCISE JOURNAL

TODAY IS / MONTH_________-DAY_________-YEAR_________

MAKE COPIES AND PUT IN A PROGRESS FOLDER EXERCISE SET# WEIGHT USED REPS

EXERCISE SET# WEIGHT USED REPS







I want to show you the MuscleBuilder Rx Method for creating a successful diet for

fat loss and muscle gain. It's simple to do and guaranteed to work!

Step-By-Step follow along.

1. Weigh yourself.

2. Multiply your weight by 11 or 12. If you want to gain weight (some people do) multiply your weight by 17 or 20.

3. The number you come up with is how many calories you should consume

each day. 4. Protein should be calculated at .75% X the bodyweight you want to be.

EXAMPLE

If I weigh myself and I weigh 130 pounds and I want to lose fat and weigh let's say

120 pounds I take my desired weight and...

120 X 11 = 1,320 so I will need to consume at least 1,320 calories a day. If I want

to gain weight, I can see that I am already consuming that on a daily basis and not

gaining any weight I have to up the calories so I do this...

130 X 17 = 2,210 so my new figure tells me that I need to consume at least 2,210

calories a day, enough to feed my muscles for more growth that it demands from

my Milo weight training program.

As you get leaner and gain muscle size you'll have to up the calories again to

accommodate the needs of the growing muscles and metabolism. If you keep the

calories too low you'll feel weak and actually lose muscle and gain fat.

For protein equation do this:

Say you weigh 150 pounds, just take 150 X .75 = 112 grams of protein a day you

should be eating. Divide 112 by 4 = 27.5 so you would want to have 27 or 28

grams of protein at each of the four meals. 114 grams of protein equals 448

calories so the rest of your diet would consist of clean carbohydrates and some

healthy unsaturated fats.

HERE IS THE DIET I AM CURRENTLY FOLLOWING

Meal #1

5 egg whites – 0 yolks

1 banana

1/4 Cup oatmeal before cooking / Multi Vitamin Tablet & 3 Desiccated Liver

Tablets and 2 Amino Acid Tablets

Meal #2

4 Ounces of water in a blender with

1 scoop of my Personal MuscleBuilder Rx Protein Powder

1/2 to 3/4 cup plain Greek yogurt

1 banana or 1 small apple (or your favorite fruit)

1 tablespoon ground flaxseed

Blend it up nice and smooth and enjoy!

Meal #3

2 cups salad containing choice of salad vegetables w/ 1 tbsp. Olive oil + 1

tbsp vinegar

10 oz. chicken

1 cup carrots or green beans 3 Desiccated Liver Tablets and 2 Amino Acid

Tablets

Meal #4

8 oz. turkey or chicken or fish or lean steak like flank steak

1 small baked yam with 1 tablespoon of olive oil

1 cup green beans

HERE IS THE DIET I USE FOR EIGHT WEEKS BEFORE I

FOLLOW THE DIET ABOVE

Meal #1


5 oz. chicken, turkey or tuna

6 strawberries, Multi Vitamin Tablet 3 Desiccated Liver Tablets and 2 Amino

Acid Tablets

Meal #2

8 oz. chicken, turkey or tuna

1 cup vegetables, Multi vitamin tablet 3 Desiccated Liver tablets

Meal #3

2 cups salad containing choice of salad vegetables w/ 1 tbs. Olive oil + 1

tbsp vinegar

8 oz. chicken

1 carrot, Multi Vitamin Tablet / 3 Desiccated Liver Tablets

Meal #4

8 oz. turkey

2 egg whites

1 cup green beans, 3 Desiccated Liver Tablets and 2 Amino Acid Tablets

Meal #5

8 oz. chicken, turkey breast, or fish

1 ½ cup vegetables

1 tbsp Flax Oil

*Every Monday and Thursday I eat the following meal in place of one regular

meal: 1 ½ cups rice, 1 large sweet potato, 1 banana, 1 cup vegetables with

1 tbsp oil or butter.

HERE IS MY MOST SIMPLE DIET THAT I USE WHEN I AM

REALLY BUSY AND STRAPPED FOR TIME

Meal #1


1 banana

1/4 cup oatmeal before cooking Multi Vitamin Tablet 3 Desiccated Liver

Tablets and 2 Amino Acid Tablets

Meal #2

4 oz of water in a blender with


1/2 to 3/4 cup plain Greek yogurt, 1 tbsp ground flaxseed

1 banana or 1 small apple (or your favorite fruit), 3 Desiccated Liver Tablets

and 2 Amino Acid Tablets

Meal #3

8 oz. turkey

2 egg whites

1 baked yam with one dollop of no-fat sour cream and 1 cup green beans 3

Desiccated Liver Tablets and 2 Amino Acid Tablets

Meal #4

4 oz. of water in a blender with

1/2 to 3/4 cup plain Greek yogurt


1 banana or 1 small apple (or your favorite fruit) 1 tbsp ground flaxseed

When I follow this diet I have plenty of energy, feel great and maintain a

lean and muscular physique at age 56 years young.

Now that you’ve read this book, you have the knowledge to change your physical

destiny. Knowledge only becomes power when it is applied to some goal or desire. I encourage

you to reread this book and take it to the gym with you! Better yet, find a friend and share this

knowledge with them. Train together and encourage each other to reach your goals. In the

words of Napoleon Hill, “Whatever the mind of man can conceive and believe, it can achieve”.

Power Health Always,

Daniel C. Przyojski

Daniel C. Przyojski

Www.MuscleBuilderRx.Com Dan Przyojski

Competitive Bodybuilder - Mr. Toledo Masters Mr. Michigan

Personal Coach N.F.P.T. Certified Writer

Nutrition Consultant Speaker

1223 Borg Ave, Temperance, Mi 48182

419-262-9473

http://www.musclebuilderrx.com/

My "FREE" Gift to

you is a

Make sure you download the

eBook so you can advance to

your Ultimate Potential!

1223 borg ave, temperance michigan 48182 - super human muscles · 2020-03-13 · 1223 borg ave,...

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