Zombie Gunship Survival

The most effective workout plan you will ever get involved in

Young, old, male or female, This program is perfect for ANYONE! This workout plan is the most effective way to build muscle and lose fat. I guarantee you that this will be the most effective bodybuilding plan you will ever get involved in. In fact, I feel it is the only one you will ever need to completely transform your body into a work of art, a masterpiece.

This is not a lose-weight quick program or a miracle solution. If you are looking for one, STOP reading this now and continue your dreaming. What you get out of this workout routine, much like life in general will, depend on what you put into it. You will put in hard work and discipline, and for that you will get results. An increase in lean muscle, a loss in body fat, and an overall better feeling about yourself are just a few of the end results. Put in nothing and you get nothing-deservedly so!

For the next twelve weeks, forget everything that you have 'learned' regarding working out. You need to approach this program with a fresh, open mind, as unbiased as you can be. I am providing the tools for the foundation; you have to build the house one brick at a time.

Basics of weight training applied in this bodybuilding app:

Before engaging in any form of weight training, warm-up on a cardio machine for 5 minutes prior to hitting the weights. You do not want to start cold the workout plan. You will not be as strong or as energetic. Warm-up for 5 minutes and then begin your weight training.

Start your first exercise with a very light, easy set of ten repetitions. Never warm-up to the point of failure or exhaustion. You will be expending much needed energy if you do, energy that will be needed for the last heavy

sets.

The next set (or two, for heavy, demanding exercises like squats and bench press) should be what is called a weight acclimation set. Its sole purpose is to get your muscles ready for an increasingly heavier weight that is to follow. If you went from a light warm-up to your heavy sets, you would risk injury and not be as strong. So progress into your heavy sets with a moderately heavier set for six to eight repetitions or less.

After the weight acclimation set comes either one or two heavy sets. If done correctly and with enough intensity, you should never need to do more than two heavy sets. If you can do three or more heavy sets, the first two were either not heavy enough or not intense enough. During a workout, the first exercise that you do for a muscle group should contain two heavy sets, but as you go on in the workout, if you have been using extreme intensity and a heavy enough weight, the need to do 2 heavy sets diminish and 1 heavy set will work the muscle towards failure.

For this bodybuilding plan each heavy set will consist of four to six repetitions. This lower rep range is extremely important. For either men or women, you must stay with low reps in order to gain any lean muscle. A muscle will only grow and get

stronger if it is forced to do so. This is our way of forcing it. As we lower the amount of times we have to lift a weight, we should in turn be able to increase the amount of weight lifted. More reps at a lighter weight will not

do it. If you can lift ten repetitions on your heavy sets, then they are not heavy; the weight is too light to create overload and muscle fiber stimulation. You MUST pick a heavy enough weight to reach failure between this four to six rep range. This alone will cause more muscle growth than you probably have ever achieved before.

Other features of this workout include:

12 Weeks pre-set routine

Smooth and straight-forward workout log

A Virtual Personal Trainer that will Instructs you how to perform exercises safely

Workout Notes

Rest Timer

Motivational Music

Share your performance with friends

Caloric Calculator

3 Months Bodybuilding Diet

Grocery List

Precious Informations about Nutrition and Supplements

Intuitive interface