Solutions to the Traffic niche'/SEO

Solutions to the Traffic Niche'/ SEO

http://www.solutionstothetrafficniche.com

Bodybydoug

     Three words, { Search Engine Optimization }, have struck fear into both newbies and seasoned veterans.

 We all want the best results but how do we exactly go about it. 

Although easier than it once was, many online marketing pros simply threw in the towel and relied on social media to generate traffic and leads. 

Here's some tips to getting more eyes on your prize.

.....Use Targeted Keyword Phrases, no mixing and matching stuff.

 This will help with the google search. Make use of the Metadata....the tracking of your site.

Make sure the meta description box and above it the meta title box are using the same keyword phrase, along with your URL.

.....See how people search by employing a free service Google Keyword Planner.

If you're in the weight-loss business, for example, just targeting the word "weight-loss" is too big of a fish to land. Target a exact area like "extreme, rapid, weight-loss". 

You will be dealing with a much smaller fish.

.....Your landing page should contain posts that relate to the keyword search "extreme,rapid,weight-loss".

 Tag everything is sight with your keyword like videos and images.

 Multiple phrases like that above work better than single phrases. If your on page 20 of the google search....ain't nobody going to find you!!!

.....Videos work great because they're harder to produce, therefore they have a tendency to rank higher.....and there's always the possibility that they can go viral. 

You will want to embed links in your videos with the keyword you're targeting.....this needs to be done properly and a course on making videos with the description is highly recommended.

http://www.solutionstothetrafficniche.com

I'm an Online Marketer, specializing in Bodybuilding, Fitness, Nutrition, Weight-Loss and just about anything to do with Body-Image.

Interested in a Home Based Business- Contact me

Let's Talk.

7 foods to help the waist-line???

Bodybydoug-

www.bodybydoug.org

www.bodybuildingsolutions101.com

Automaticbody-does a body good-

Automaticbody is great for your weight-loss needs, but we all need some solid food once and a while so here are 7 that you might want to give a try. 

Remember that proper dietary choices help us to maintain a proper body weight-SNACK ON!!!




1. Oranges - Loaded with Vitamin "C" oranges along with kiwi, strawberries, peppers, cantaloupe, and tomatoes are great for controlling cortistol  levels under stressful situations.


2. Turkey - Turkey contains an amino acid called L-tryptophan, which also triggers serotonin release and a relaxed state. Low fat and high protein, a winning combination.


3. Salmon - Salmon and other cold water fatty fish are rich in omega-3 fatty acids, which have been shown to have a stress relieving effect.



4. Avocados - With potassium levels higher than bananas, avocados help in controlling high blood pressure.



5. Broccoli - Broccoli loaded with folic acid, a vitamin which has been proven to reduce stress, depression and anxiety.



6. Almonds - Loaded with B vitamins, vitamin E, magnesium, and zinc, all of which are involved in the production of serotonin. The zinc and magnesium combination in particular has been shown to improve sleep, including falling asleep quicker and waking more alert.



7. Blueberries - Packed with antioxidants that reduce oxidative stress within the body. Oxidation leads to free radical production. Too many free radicals and we see early signs of aging plus cancer and other devastating diseases.

 

Of course there are hundreds of different foods you can add to this list, basically any fruit or vegetable.

Get a jump on your Weight-Loss, click HERE 

http://www.solutionstotheagingprocess.com

Weight-Loss and Testosterone # 2

BODYBYDOUG-

http://www.bodybydoug.org

http://www.bodybuildingsolutions101.com

Let weight-loss begin today and increase your testosterone levels

Have you looked in the mirror lately and seen someone almost unrecognizable? 

  You look tired, old and fat.  You have lost your mojo, your motivation, and your body.  

This may not be entirely your fault.  

You can blame poor diet, lack of exercise, and general sedentary lifestyle for some of it. 

  Low testosterone levels might also be to blame for the change in you.


This is not an uncommon experience for men across the world. 

 Declining testosterone levels can result in depression, loss of fat-free mass, and change in mood. 

  Increases in body fat and loss of lean mass can be a double-edged sword, with higher body fat levels resulting in a further decline in testosterone levels.

Aging results in decreased hormone and testosterone levels. 

 This decrease raises BMI and alters body fat distribution across the body.  

This altered body fat state can be attributed to decreases in lean mass.

Increasing your testosterone levels, either naturally or with the help of testosterone replacement therapy, you can change your body for the better. 

   Having higher levels of testosterone can make you, once again, feel the vigor or youth, increase your lean mass, and decrease your body fat stores.

Research done by Snyder et al. concluded that increasing testosterone levels in men over 65 to what would correlate to mid-normal testosterone levels in young men has positive effects on body composition.  

 With the supplementation, elderly men showed an increase in lean mass and a decrease in fat-free mass.  

 The increases were mainly in the trunk, and in the arms and legs of the participants.

Other research done by Vermeulan et al. concluded that the increasing the levels of testosterone in the body do have positive effects on muscle hypertrophy and increase fat-free mass.   

They also showed that in several incidences throughout their research, increased plasma testosterone levels had positive effects on fat-free mass, and lower testosterone levels had negative effects on fat-free mass, and increased body fat accumulation.



Supplementing with natural testosterone boosters can help give you back that lean muscular look by shedding some stored body fat and improve your mood.   

  Testosterone administration, under physician guidance, has been used to increase muscular strength and size, and as a way to decrease body fat and increase athletic performance.   

Increasing fat-free mass can improve self-confidence, self-esteem, and help promote a positive self-image all with the lean, muscular body that can be associated with increase testosterone levels.

Weight-Loss made easy, click HERE

http://www.solutionstotheagingprocess.com

Wheat, Weight, and Testosterone # 2

BODYBYDOUG-

http://www.bodybydoug.org

http://www.bodybuildingsolutions101.com

Boy, the wheat board is going to be mad at me, but you know unhealthy is unhealthy.

 The wheat of today is not the healthy wheat of years gone by, and this is why we need to educate ourselves to this problem.

Even small changes
 in wheat protein structure can spell a devastating difference in immune response to no response at all.

With the hybridization of wheat new gluten's are coming out which our bodies have no defense against, "exorphins' have an effect on the brain like a mild opiate drug.


 Making wheat products mildly additive.


     Wheat makes you consume more calories, and in fact you consume about 14% more calories than someone on a gluten free diet, { of course now you have to laugh because gluten is everywhere, and the food manufacturers know how additive gluten is}, can't blame them if we produced the food we would probably do the same thing. This is where the men need to listen up, excess weight and lack of exercise all lead to low testosterone.


     Oops, bet you don't know that wheat raises blood sugar even more than table sugar, containing"amylopectin A", this carb is unique in that it is digested rapidly and affects blood sugar levels{ this is why some bodybuilders would consume two slices of bread after a workout to get glucose to the muscle as soon as possible, there are better ways}.

Two slices of bread are little different than a can of pop,and wheat has a habit of sticking to the stomach lining.


     Excessive wheat consumption leads to visceral fat in the abdomen- men again being too fat equals low testosterone equal no extension in the pants.




     This one should be a concern to both men and women, wheat consumption leads to accelerated aging.

 The next one involves everybody, that wheat causing acne problems, if you don't want to believe me than stay "zitty".

I saved the best for last , wheat is associated with joint degeneration including arthritis.



     With baby boomers living longer you need to do whatever it takes to safe-guard your health. Be pro-active and live healthy.--helping you reach your absolutes in an ever changing world.

http://www.solutionstotheagingprocess.com

Weight-Loss made easy, click HERE

Pumping the Chest

BODYBYDOUG-

http://www.bodybydoug.org

http://www.bodybuildingsolutions101.com

    You are responsible for lifting weights{ I'm not your mom}, you should be lifting for a period of time 1 year before attempting this workout,pace yourself. The workout is based on a % of your one maximum lift, it's takes about two hours to run through it, and it stands up to any of today's new cardio workouts. Have fun???

     This is a multi-angled chest workout to exhaust you-a partner is recommended


First day-

Incline Dumbbell Press-

 steep incline @ 60 to 70% doing 6reps at heavy weight / rest/ then-Incline Dumbbell Press-@ a 45% angle doing 6 reps / rest /then-Incline Dumbbell Press-@ a incline of 25% for 6 reps / rest / then- Flat Bench for 6 reps / rest for 2 minutes / then repeat the process 3 more times, and that is day one.


now not the next day but the next time you do chest---much,much lighter weight-and depending on whether you workout at home or a gym you can alter these exercises


Second day-Standing Cable Crossover/or Close grip Incline Bench Press-

3 sets@25 reps/  / then- Machine Fly or Pec Deck or Decline Push-up- 3sets@25reps/  / Decline Dumbbell Fly-3 sets@ 25reps/  / Flat Bench 3 sets@25reps.


Not to be used all the time-several times a year and watch the chest muscle explode-

Best tasting hormone free Protein, click HERE

helping you reach your absolutes in an ever changing world

http://www.bodybuildingsolutions101.com

Wheat, Weight-loss and Testosterone

BODYBYDOUG-

http://www.bodybydoug.org

http://www.bodybuildingsolutions101.com

Weight-Loss

     Men, women and children stay away from the cereal aisle.

 There are a few, very few cereal's that are good for you. Ezekiel 4:9 is a good cereal, but it's made from sprouted grains and not the genetically modified over processed grain.

 Most of our cereal's boost heart healthy, with added vitamins and antioxidant's.

 The hidden facts are the 10 added sugars  plus modified corn syrup and starch's, plus added gluten and the overly modified soybean oil. 

Then there's the wheat itself with inflammatory properties,and { listen up men},  whole grains contain phytic acid which combines with iron, calcium, magnesium, copper and zinc to block their absorption.

 Eating  wheat products BREAD, can be attributed to deficiencies in minerals such as zinc, which is important to the production of testosterone in men. 

Again men, low testosterone can lead to a lack luster performance in the bedroom, among all the other problems associated with low testosterone.

 There's more good new too, with chemicals found in wheat that interfere with the digestive process.

     Automaticbody's protein offer a great alternative to the morning cereal rush.


It's chocolate in a "take anywhere can ",quick , convenient and taste better than any cereal's on the market , and automaticbody's protein full's you up not out, giving you the nutrition and energy to get through your busy day.   ---

www.bodybydoug.org

Weight-Loss made easy, click HERE

helping you reach your absolutes in an ever changing world.

The Workout Continues Week4 Day#3

BODYBYDOUG-

http://www.bodybydoug.org

http://ww.bodybuildingsolutions101.com

     In today's hurry up world it may seem impossible to get in a two hour workout, but if you're looking for the ultimate in workouts and to get into incredible shape than this series of workouts is for you.

 Meeting all of the standards of today, you will pack on muscle, build your cardio as if you were doing cross-fit or running, and drop any excess weight to become the shredded beast you want to see in the mirror.

 It would be advisable to take a break mid way and take in 30 grams of protein.

 With the first week of this series being fairly, { and I use the term loosely }, easy in the progressive weeks to follow some of the multiple squatting routines will have you literally crawling out of the gym.

    You are responsible for lifting weights{ I'm not your mom}, you should be lifting for a period of time 1 year before attempting this workout,pace yourself. The workout is based on a % of your one maximum lift, it's takes about two hours to run through it, and it stands up to any of today's new cardio workouts. Have fun???

1/Barbell Squat-

10reps@70%--4reps@80%--5reps@75%--3reps@85%--2reps@90%--5reps@75%--4reps@85%--3reps@90%

2/Dumbbell Curl-I prefer seated

12reps@60%--8reps@75%--10reps@70%--6reps@80%--5reps@85%--5reps@85%--5reps@85%-5reps@85%

3/ Barbell Bent-over Rowing

6reps@80%--5reps@85%--3reps@90%--5reps@80%--3reps@90%--5reps@85%--6reps@80%--3reps@90%

4/Barbell Incline Bench press-

10reps@70%--6reps@80%--2reps@90%--5reps@85%--2reps@90%--8reps@75%--2reps@90%--2reps@90%

5/ Do your 80 sit-ups


6/ Push-ups-18reps--14reps--18reps--14reps--18reps--14reps--18reps--14reps-

if you have managed to do this series of workouts then congratulations , you are the MAN.

http://www.bodybuildingsolutions101.com

 

The Workouts Continue-Week4 Day#2

BODYBYDOUG-

http://www.bodybydoug.org

http://www.bodybuildingsolutions101.com




     In today's hurry up world it may seem impossible to get in a two hour workout, but if you're looking for the ultimate in workouts and to get into incredible shape than this series of workouts is for you.

 Meeting all of the standards of today, you will pack on muscle, build your cardio as if you were doing cross-fit or running, and drop any excess weight to become the shredded beast you want to see in the mirror.

 It would be advisable to take a break mid way and take in 30 grams of protein.

 With the first week of this series being fairly, { and I use the term loosely }, easy in the progressive weeks to follow some of the multiple squatting routines will have you literally crawling out of the gym.

    You are responsible for lifting weights{ I'm not your mom}, you should be lifting for a period of time 1 year before attempting this workout,pace yourself. The workout is based on a % of your one maximum lift, it's takes about two hours to run through it, and it stands up to any of today's new cardio workouts. Have fun???

1/ Barbell Curl-

12reps@60%--12reps@65%--10reps@70%--8reps@75%--4reps@80%--10reps@60%--8reps@70%--4reps@80%

2/Barbell Squat/Wave Squat/Barbell Squat-THIS IS GOING TO HURT

10/20/10reps@50%--10/20/10reps@60%--8/15/8reps@75%--10/20/10reps@60%--8/15/8reps@70%--10/20/10reps@65%--6/15/6reps@75%--     

5/10/5reps@80%

3/Squat Push-press-

10reps@65%--8reps@75%--10reps@70%--6reps@80%--10reps@65%--8reps@75%--10reps@70%--6reps@80%

4/ Dumbbell Routine#2-Upright Row/ Bicep curl/ Overhead press/Hammer curl/ Squat push-press/ Upright Row
6reps@50%--6reps@60%--6reps@55%--6reps@60%--6reps@65%--6reps@70%--6reps@60%--6reps@70%

5/ Do your sit-ups


6/ Dips- again 10reps for 8 sets

http://www.bodybuildingsolutions101.com

The Workout Continues-Week4 Day#1

BODYBYDOUG-

http://www.bodybydoug.org

http://www.bodybuildingsolutions101.com




     In today's hurry up world it may seem impossible to get in a two hour workout, but if you're looking for the ultimate in workouts and to get into incredible shape than this series of workouts is for you.

 Meeting all of the standards of today, you will pack on muscle, build your cardio as if you were doing cross-fit or running, and drop any excess weight to become the shredded beast you want to see in the mirror.

 It would be advisable to take a break mid way and take in 30 grams of protein.

 With the first week of this series being fairly, { and I use the term loosely }, easy in the progressive weeks to follow some of the multiple squatting routines will have you literally crawling out of the gym.

    You are responsible for lifting weights{ I'm not your mom}, you should be lifting for a period of time 1 year before attempting this workout,pace yourself. The workout is based on a % of your one maximum lift, it's takes about two hours to run through it, and it stands up to any of today's new cardio workouts. Have fun???

1/ Dumbbell Squat to Upright Row-

10reps@70%--8reps@80%--10reps@70%--8reps@75%--6reps@80%--4reps@85%--6reps@80%--4reps@85%

2/Dumbbell Push-press{Military press}

10reps@70%--8reps@80%--8reps@70%--5reps@85%--6reps@75%--5reps@85%--6reps@80%--5reps@85%

3/ Barbell Squat

10reps@60%--10reps@70%--6reps@80%--10reps@65%--3reps@85%--6reps@80%--3reps@85%--3reps@85%

4/Dumbbell Incline Press

10reps@70%--8reps@75%--6reps@80%--6reps@80%--4reps@85%--4reps@85%--6reps@80%--4eps@85%


5/Wide Grip Pull-Ups-10reps for 8 sets


6/ Do your sit-ups-


http://www.bodybuildingsolutions101.com

The Workouts Continue-Week3-Day3

BODYBYDOUG-

http://www.bodybydoug.org

http://ww.bodybuildingsolutions101.com

     In today's hurry up world it may seem impossible to get in a two hour workout, but if you're looking for the ultimate in workouts and to get into incredible shape than this series of workouts is for you.

 Meeting all of the standards of today, you will pack on muscle, build your cardio as if you were doing cross-fit or running, and drop any excess weight to become the shredded beast you want to see in the mirror.

It would be advisable to take a break mid way and take in 30 grams of protein.

 With the first week of this series being fairly, { and I use the term loosely }, easy in the progressive weeks to follow some of the multiple squatting routines will have you literally crawling out of the gym.

    You are responsible for lifting weights{ I'm not your mom}, you should be lifting for a period of time 1 year before attempting this workout,pace yourself. The workout is based on a % of your one maximum lift, it's takes about two hours to run through it, and it stands up to any of today's new cardio workouts. Have fun???

 


1/ Squat Push-press

10reps@60%--10reps@70%--6reps@80%--10reps@65%--10reps@75%--10reps@70%--6reps@80%--4reps@85%

2/ Barbell Squat to a Calf Raise

12reps@60%--10reps@75%--10reps@70%--10reps@80%--10reps@85%--10reps@80%--10reps@80%--10reps@85%

3/Barbell Bench Press

10reps@70%--6reps@80%--3reps@90%--8reps@75%--6reps@80%--3reps@90%--6reps@80%--3reps@90%


4/Barbell Routine#1-Upright Row/ Squat push-press/ Good Morning/ Bent-over Row/ Bicep Curl/ Upright Row


6reps@55%--6reps@60%--6reps@65%--6reps@70%--6reps@55%--6reps@60%--6reps@65%--6reps@70%


5/ Do your sit-ups


6/ Chin-ups 10reps for 8sets-

added note is I still have a hard time doing chin-ups, due to my weight still being heavy-so you can do chin-ups on your bench press bar or you can sub with 8 sets of push-ups 14 reps and 18 rep


http://www.bodybydoug.org


http://bodybuildingsolutions101.com

The Workout-The Continuation-Week3 Day#2

BODYBYDOUG-

http://www.bodybydoug.org

http://ww.bodybuildingsolutions101.com






     In today's hurry up world it may seem impossible to get in a two hour workout, but if you're looking for the ultimate in workouts and to get into incredible shape than this series of workouts is for you.

 Meeting all of the standards of today, you will pack on muscle, build your cardio as if you were doing cross-fit or running, and drop any excess weight to become the shredded beast you want to see in the mirror.

 It would be advisable to take a break mid way and take in 30 grams of protein.

 With the first week of this series being fairly, { and I use the term loosely }, easy in the progressive weeks to follow some of the multiple squatting routines will have you literally crawling out of the gym.

    You are responsible for lifting weights{ I'm not your mom}, you should be lifting for a period of time 1 year before attempting this workout,pace yourself. The workout is based on a % of your one maximum lift, it's takes about two hours to run through it, and it stands up to any of today's new cardio workouts. Have fun???

     CAUTION-you are responsible for what you lift and the amount of weight you use,be careful, have fun.sweat,sweat,sweat!!!


1/Barbell Wave Squat-as described before you do three normal squats, on the 4th you go up on your toes, and on the 5th you jump-of all the routines we have covered so far this is by far the hardest!!!

     30reps@50%--30reps@55%--30reps@60%--25reps@65%--30reps@60%--25reps@65%--20reps@80%--20reps@80%


2/Dumbbell Routine#1-UprightRow/ curl/ Overhead press/ Hammer curls/ Squat push press/ Upright Row

   6reps@50%--6reps@50%--6reps@50%--6reps@60%--6reps@60%--6reps@60%--6reps@70%--6reps@70%


3/ Barbell Upright Row

   14reps@50%--12reps@55%--12reps@60%--12reps@65%--10reps@70%--12reps@60%--12reps@65%--10reps@70%

4/ Barbell Curl
  14reps@50%--12reps@55%--12reps@60%--12reps@65%--10reps@70%--12reps@60%--12reps@65%--10reps@70%


5/ Barbell Routine#2-Upright Row/ Squat push press/ Good Morning/ Bent-Over Row/ Curls/ Upright Row

  6reps@50%--6reps@65%--6reps@50%--6reps@65%--6reps@55%--6reps@70%--6reps@60%--6reps@70%


6/ And as always when you least want to do them 80 sit-ups-

www.bodybydoug.org

http://www.bodybuildingsolutions101.com

Working-Out--The Continuation--Week 3 Day 1

BODYBYDOUG-

http://www.bodybydoug.org

http://ww.bodybuildingsolutions101.com


     In today's hurry up world it may seem impossible to get in a two hour workout, but if you're looking for the ultimate in workouts and to get into incredible shape than this series of workouts is for you. Meeting all of the standards of today, you will pack on muscle, build your cardio as if you were doing cross-fit or running, and drop any excess weight to become the shredded beast you want to see in the mirror. It would be advisable to take a break mid way and take in 30 grams of protein. With the first week of this series being fairly, { and I use the term loosely }, easy in the progressive weeks to follow some of the multiple squatting routines will have you literally crawling out of the gym.

    You are responsible for lifting weights{ I'm not your mom}, you should be lifting for a period of time 1 year before attempting this workout,pace yourself. The workout is based on a % of your one maximum lift, it's takes about two hours to run through it, and it stands up to any of today's new cardio workouts. Have fun???

Here we lift again-you are responsible for the amount of work you do, and as always have fun,work hard and be safe.  Safety first means that the first exercise listed I will only do on a machine, as we have mentioned many times before nothing behind the neck.

     1/Overhead Barbell Extensions-please seat and use a machine or at least support your neck and spine
     14reps@40%--12reps@50%--8reps@60%--12reps@50%--10reps@55%--8reps@60%--10reps@50%--4reps@80%


     2/Barbell Upright Row

    12reps@65%--10reps@70%--8reps@75%--6reps@80%--8reps@75%--8reps@75%--6reps@80%

    3/ Skullcrusher-given that name for a reason-be careful

   10reps@30%--10reps@40%--10reps@50%--10reps@60%--6reps@70%--8reps@60%--8reps@60%--6reps@70%


    4/ Barbell Squat Jump- by now this must be every bodies favorite exercise-giggles  -if the bar hurts your neck or shoulders  duct-tape an old pillow around the bar 

   8reps@50%--8reps@55%--8reps@60%--8reps@65%--6reps@70%--4reps@75%--6reps@70%--4reps@75%


    5/ Barbell Incline press

  10reps@70%--10reps@70%--6reps@80%--6reps@80%--8reps@75%--8reps@75%--6reps@80%--4reps@85%


   6/-Do your Sit-ups-

www.bodybydoug.org

http://www.bodybuildingsolutions101.com

The "Man-up Punk" Workout-Week2-Day3

BODYBYDOUG-

http://www.bodybydoug.org

http://www.BodybuidingSolutions101.com


     In today's hurry up world it may seem impossible to get in a two hour workout, but if you're looking for the ultimate in workouts and to get into incredible shape than this series of workouts is for you.

 Meeting all of the standards of today, you will pack on muscle, build your cardio as if you were doing cross-fit or running, and drop any excess weight to become the shredded beast you want to see in the mirror.

 It would be advisable to take a break mid way and take in 30 grams of protein.

 With the first week of this series being fairly, { and I use the term loosely }, easy in the progressive weeks to follow some of the multiple squatting routines will have you literally crawling out of the gym.

    You are responsible for lifting weights{ I'm not your mom}, you should be lifting for a period of time 1 year before attempting this workout,pace yourself. The workout is based on a % of your one maximum lift, it's takes about two hours to run through it, and it stands up to any of today's new cardio workouts. Have fun???

     1/ Bent-Over LAteral Raise-you can sit at the end of your bench and do this exercise

   12reps@60%--12reps@60%--6reps@80%--6reps@80%--12reps@65%--12reps@65%--4reps@85%--4reps@85%--10reps@70%--4reps@85%


    2/ Barbell Upright Row


   12reps@60%--10reps@70%--10reps@70%--8reps@75%--6reps@80%--8reps@75%--8reps@75%--5reps@85%


     3/ Barbell 1/2 Squat to a Overhead Press-with these I always do front squats{ even though you use lighter weight},because if you press upwards from the weight behind your head you put the shoulder joints in a unsafe position.


   14reps@50%--10reps@70%--12reps@60%--6reps@80%--10reps@70%--6reps@80%--8reps@75%--4reps@85%


    4/ Barbell Squat


     10reps@60%--10reps@60%--4reps@85%--10reps@70%--4reps@85%--10reps@60%--10reps@70%--4reps@85%


    5/ Dumbbell Routine #1-6reps each starting with upright row-curls-overhead press-hammercurls-squat push/press-high snatch

    6reps@50%--6reps@70%--6reps@50%--6reps@50%--6reps@70%--6reps@80%--6reps@60%--6reps@70%

   6/now do your 80 sit-ups-

-www.bodybydoug.org

http://www.BodybuildingSolutions101.com

The "Man-up Punk" Workout-Week2 Day2

BODYBYDOUG_

http://www.bodybydoug.org

http://www.BodybuildingSolutions101.com



     In today's hurry up world it may seem impossible to get in a two hour workout, but if you're looking for the ultimate in workouts and to get into incredible shape than this series of workouts is for you.

 Meeting all of the standards of today, you will pack on muscle, build your cardio as if you were doing cross-fit or running, and drop any excess weight to become the shredded beast you want to see in the mirror.

It would be advisable to take a break mid way and take in 30 grams of protein.

With the first week of this series being fairly, { and I use the term loosely }, easy in the progressive weeks to follow some of the multiple squatting routines will have you literally crawling out of the gym.

    You are responsible for lifting weights{ I'm not your mom}, you should be lifting for a period of time 1 year before attempting this workout,pace yourself. The workout is based on a % of your one maximum lift, it's takes about two hours to run through it, and it stands up to any of today's new cardio workouts. Have fun???

1/ Barbell Bent-over Row

   14reps@50%--12reps@60%--14reps@55%--12reps@65%--12reps@60%--10reps@70%--10reps@60%--10reps@70%


2/ Seated Barbell or Dumbbell Overhead Press-

   14reps@50%--14reps@50%--14reps@55%--14reps@55%--12reps@60%--12reps@60%--10reps@65%--10reps@70%


3/ Front Raise-again whatever you are comfortable with barbell or dumbbells

   16reps@40%--14reps@45%--14reps@50%--12reps@55%--10reps@60%--10reps@65%--12reps@60%--10reps@70%


4/ Barbell Squat-Barbell Jump Squat-Barbell Squat-an example-the numbers show {10/30/10}-the first 10 are regular squats-the 2nd number is jump squats which are 3 regular squats on the 4th you go up on your toes for a calf raise, and on the 5th you jump into the air-to a count of 30-than you do 10 regular squats-I myself have yet to do all 8 sets.

   10/30/10reps@50%--10/30/10reps@55%--10/20/10reps@60%--10/30/10reps@50%--10/30/10reps@55%--10/20/10reps@60%--8/15/8reps@65% --8/15/8reps@70%


5/Dumbbells Step-ups/Squat Push/Press-the first number is how many step-ups you do-the second number involves squat /overhead raises


    14/6reps@50%--14/6reps@55%--14/6reps@55%--12/6reps@60%--12/6reps@60%--12/6reps@65%--10/6reps@65%--10/6reps@70%


6/ Do your sit-ups-

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