The Nether Better Upgrade Manual

THANK YOU FOR PURCHASING MY
MANUAL
https://www.youtube.com/watch?v=H9f
I9uwV0r8
THE NETHER BETTER UPGRADE MANUAL
Upgrade your mind body spirit connection . Increase vitality to above human levels,
empower you goals and your LIFE !!!
So, I understand it'll take time/effort to implement into your lifestyle all the things aim
about to encourage you to use/do. However much time it takes is fine, this is a
PROCESS of upgrading your life style starting now, so that the future,
you are much much more
vital/ alive/ awake/ empowered, than you would be otherwise !!!
ALPHA CHEMISTRY HORMONE / NEUROTRANSMITTER ENHANCEMENT
STACK ( for males and females) - these things shift your brain chemistry and
body chemistry in the alpha direction !!!
Mucuna Pruriens organic - https://www.amazon.com/Mucuna-pruriens-Extract-

Vegetarian-Capsules/dp/B00KXD4NI4 - take at recommended dosage daily - cycle
off for 1 month at least 2 times per year
high dose vitamin d3 -listed and linked below in the basic vitality stack
high dose vitamin k2 listed and linked below in the basic vitality stack
iodine listed and linked below in the basic vitality stack
bee pollen - take tiny doses at first to make sure you are not allergic - then eat as
much as you like it's a super-duper nutrient plus it enhances your hormone profile
ashwagandha - increase DHEA and thyroid

function https://www.amazon.com/Amazing-India-Ashwagandha-Capsules-
Management/dp/B01H3UV15W/ref=sr_1_9_s_it?s=hpc&ie=UTF8&qid=1522163664
&sr=1-9&keywords=organic%2Bashwagandha&th=1 - use as directed, no need to
cycle.
organic turmeric and organic black pepper consumed with a meal containing
fats/oils - no set amount just aim to consume frequently for health benefits
Sunflower Lecithin taken as directed - https://www.amazon.com/NOW-Sunflower-

Lecithin-1200-
Softgels/dp/B003BHSXPS https://www.autumndamask.com/sunflower-lecithin-
the-worlds-best-brain-supplement-and-more/
Heres a testosterone boosting bi-neural that really works well for me -

- https://www.youtube.com/watch?v=cWaMDjtN_Hw - alpha brain chemistry
induced with this frequency will enhance females strength / motivation as well.
OPTIONAL - low to moderate dose creatine - to increase DHT levels - 3 - 5 grams

per day
OPTIONAL - D aspartic acid run in 3 week cycles to boost Alpha brain state and
testosterone output
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DEEP DETOX - Removing all the things that are currently limiting your vitality /
clarity / strength / recovery / mindset etc.
Part of this is about cleansing out estrogen's that have your emotions and brain /
body chemistry in a less than ideal state. These are toxic environmental
contaminants and even women are overloaded with these unnatural estrogens which
cause endocrine havoc. These practices below will enhance the livers ability to
make thousands of chemical reactions happen faster = detox / hormone
enhancement / mind enhancement as well as anabolic processes and sense of well
being are all upgraded by these methods !!! The whole body benefits lymph system
included.
coffee enemas- clean estrogen and chemicals out of the liver so your liver can
detox way more estrogen faster and you testosterone levels go up when estrogen is
low
instructions how to / http://www.purelifeenema.com/coffee-enema-recipe/
coffee enema kit https://www.amazon.com/BEST-Coffee-Enema-Try-
Now/dp/B00WZYEVB8/ref=sr_1_3_a_it?ie=UTF8&qid=1522163920&sr=8-
3&keywords=coffee+enema+kit
Rebounding - this tones and leans out your physique and even more importantly
this enhances your health / vitality/ longevity / and toned/ lean conditioned physique
goals strongly https://www.cancertutor.com/rebounding/
https://www.youtube.com/watch?v=4asLYmLJbxA
food grade diatomaceous earth - pulls metals , chemicals, parasites, bacteria's,

virals, radiation , fungus, yeast from the body all of which interrupt vitality,
hormones , proper neurotransmitter
function https://www.amazon.com/Food-Grade-Diatomaceous-Earth-
Lbs/dp/B00JJ71LW6/ref=sr_1_1?s=home-garden&ie=UTF8&qid=1522164074&sr=1-
1&keywords=food+grade+diatomaceous+earth
bentonite clay - same detox abilities as food grade diatomaceous

earth https://www.amazon.com/Sodium-Bentonite-Pure-Healing-
Cleansing/dp/B00SSMEA4O/ref=sr_1_1_sspa?s=home-
garden&ie=UTF8&qid=1522164170&sr=1-1-
spons&keywords=bentonite+clay&psc=1
activated charcoal - pulls all the same garbage in its own powerful
way - https://www.amazon.com/Activated-Charcoal-absorbent-alleviate-
detoxification/dp/B078T354SC/ref=sr_1_2_sspa?s=home-
garden&ie=UTF8&qid=1522164266&sr=1-2-
spons&keywords=activated+charcoal&psc=1
I recommend coffee enemas and 3 minutes of Rebounding gently every day. These
other digestible cleansers can be run each day for say 3 months then stop and re-
asses health
the diatomaceous earth can be consumed year round for great nutritional benefits to
skin , hair, joints , bones , circulation
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BASIC VITALITY STACK TO OVERCOME COMMON DEFICIENCIES AND
TOXICITIES IN THE MODERN WORLD
////// enhances skeleton strength / health endocrine strength /
health hormonal strength / health metabolic strength / health immune
strength/ health mindset strength / health and yes gains in the gym as
well !!!
iodine Lugols solution 2% 5 drops per day https://www.amazon.com/J-

CROWS%C2%AE-Lugols-Solution-Iodine-2/dp/B001AEFM9Y
methyl - b 12 1 pill per day https://www.amazon.com/Jarrow-Formulas-

Methylcobalamin-Supports-
Lozenges/dp/B0013OQGO6/ref=sr_1_4_s_it?s=hpc&ie=UTF8&qid=1519841317&sr
=1-
4&keywords=methyl+b12&dpID=51YocDQVUgL&preST=_SY300_QL70_&dpSrc=sr
ch
magnesium 1 scoop per day mixed with a meal https://www.amazon.com/Garden-

Life-Formulated-Magnesium-
Raspberry/dp/B01LQEGLFQ/ref=sr_1_18_s_it?s=hpc&ie=UTF8&qid=1519841353&
sr=1-18&keywords=magnesium%2Bpowder&th=1
vitamin k 2 1 pill per day with oils or fats ( high dose only found in this product
) https://www.amazon.com/Advanced-Orthomolecular-Research-AOR-
Capsules/dp/B00457KVBM/ref=sr_ph_1_s_it?ie=UTF8&qid=1519841432&sr=sr-
1&keywords=peak+k2
vitamin d3 10,000 iu per day taken with oils or

fats https://www.amazon.com/BulkSupplements-Vitamin-Cholecalciferol-Powder-
grams/dp/B00EV16SAA/ref=sr_1_4_s_it?s=hpc&ie=UTF8&qid=1519841493&sr=1-
4&keywords=vitamin%2Bd3%2Bbulk&dpID=41jPL3ia2sL&preST=_SY300_QL70_&d
pSrc=srch&th=1
ZINC -take with a meal https://www.amazon.com/Garden-Life-Zinc-

Vitamin-
Supplement/dp/B0098U0QC0/ref=zg_bs_3774511_1?_encoding=UTF8&psc=1&ref
RID=JS45MEYEA7X4A12WQC96
key notes
*be sure to take the d3 and k2 with a meal that has fat or oils since they are fat
soluble vitamins - take summers off from the d3 and make the effort to get real
sunlight on your skin.
*take the magnesium with heavy food like peanut butter so it doesn't give you the
shits haha ;) - no need to cycle magnesium - stay on it.
*mix the iodine in some water to drink it - daily and always

*Methyl b-12 can be taken any time of day with or without food - load for 2 weeks
by dosing every day and then just take 1 dose per week as maintenance.
*Zinc requirements are different for everyone so I recommend using the daily dose
for 1 month , then taking a month off , then again dosing for a month etc. Observe
how your own body responds to the zinc and determine from there how long to stay
on and how often to take a break - i recommend at least 2 breaks per year of at
least 3 weeks.
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MEAL PLANNING PARAMETERS
my personal diet meal planning guidelines for health / vitality / physique
improvements - the goal is to get all your meals to fall within these parameters
as much as reasonably possible. And when you must eat a questionable food
combination use the plant based digestive enzymes. Applying these
guidelines to your meals will enhance your digestion, assimilation,
metabolism, health / well being / vitality / and physique goals !!!
1. Never combine fruits with other foods, eat fruit alone and on an empty stomach
, if combined with other foods it causes gut and metabolic havoc.
2. dont combine starched with proteins meat/potatoes eat in separate

meals, when combined they cause gut and metabolic havoc. (proteins and fats
are good together )
3. deserts-sugar while protein is in your stomach again makes for gut and
digestive havoc (usually candida is involved in sweet cravings and should be
detoxed from the body )
4. Non starchy vegetables like greens combine well with every single meal except
for fruit ( eat fruit alone ) so add more greens to every meal ;)
5. Dietary Hack to help with the unhealthy food combinations moderns people are so
into. Plant Based digestive enzymes. Take them with any meal that mixes food
groups, they digest it assimilate it better that normal and you are left over with more
energy for life that you didn't use in the digestive process. They tend to help burn off
some extra fat too. Vince Gironda pioneered this concept with his own body and his
clients. He was the best natural bodybuilder on this
planet. https://www.amazon.com/NOW-Plant-Enzymes-120-
Capsules/dp/B00024D916/ref=pd_lpo_vtph_121_lp_img_3?_encoding=UTF8&refRI
D=E7STDF29TA7H6CFSQVJX&th=1
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ABOUT INTERMITTENT FASTING ///
For health / longevity as well as mind/body connection enhancement this method of

eating is SUPER VALUABLE ( a true gem). I have healed my diabetes with
Intermittent fasting. I had blood sugar in the 300 plus range before , now i stay 90-
120 range with no medication. The metabolic and health/,mindset improvements
have been astounding !!! Improved hormone levels and more sensitive androgen
receptors in the body are more of the benefits specific to lifters for example. Here are
a few good links about the
benefits.https://www.thefamilythathealstogether.com/intermittent-fasting-benefits-
healing/ https://www.anabolicmen.com/intermittent-fasting-
testosterone/http://www.blogguru.net/testosterone-growth-hormone-intermittent-
fasting-16-8/
A LITTLE BIT OF INFO. ABOUT DIFFERENT BODY TYPES /// METABOLISMS
Ectomorph - thin wiry fast metabolism. Getting in enough nutrients consistently is

the biggest piece of your success. Dedicate yourself to the nutrition intake side of
training because this is the leg of the table that holds back your gains. Intermittant
fasting CAN be used to your advantage. The body becomes more efficiant at
building with less calories on an intermittint fasting diet. So, what you can do is make
the very most of your eating window and take in as many calories as you would have
in a more traditional day of eating !!! This way you will actually get more use from the
same amount of calories. This is one strategy for ectomorphs. Another simple more
traditional strategy is to eat normal meals and also consume 1-2 heavy duty healthy
weight gainer shakes per day. You can make them in the morning, put them in a
thermos with ice and take them with you wherever you go. Commit to training
yourself to get in this growth shakes each day. It will become a normal part of life,
the consistent use of this simple strategy will add up to pounds of extra muscle
throughout the year !!!
Mesomorph - a good balance of ability to build size without too much fat gain.
Balance is your goal - proper food combinations will allow you to make lean gains
instead of being on the bulk / cut roller coaster. Steady lean gains are something to
aim for with basic diet control and bad ass training ;) Intermittant fasting can be used
to your advantage as well , for all the health , metabolic, and performance gains of
mind and body it can bring to anyone.
Endomorph - Mass gaining is easy , getting the body fat levels low enough that it
looks good is your challenge. Intermittant fasting and proper food combinations are
highly recommended !!! Also I highly recommend purchasing a glucose meter so you
can monitor how every meal effects your blood sugar levels. This is how you can dial
in your own proper meals for leaning out and having a healthier metabolism and
longer/stronger life. As for workouts I recommend that most of your programming
throughout the year should be of a higher volume nature. I find Endomorphs can
easily handle the volume and it helps you condition your body, speed metabolism /
increase insulin sensitivity and make great gains !!!
ABOUT ACID ALKALINE BALANCE
Most humans will become much healthier than they currently are by going into a
much more plant based diet. One of the main reasons this is true, is because of the
science of acid alkaline balance and the human organism. Here are a few links for a
basic understanding of this VERY IMPORTANT reality
!!!http://www.alkalinecure.com/the-sciencehttps://www.youtube.com/watch?v=WS-
EjhKxCyQhttp://www.selfgrowth.com/articles/cure-any-disease-with-an-alkaline-
diethttps://www.sepalika.com/living-well/heal-through-alkaline-diets/
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NOW FOR SOME NETHER TRAINING PROTOCOLS TO TAKE YOUR
FUNCTIONAL STRENGTH / POWER/ FORTITUDE AND PHYSIQUE TO ALL NEW
LEVELS !!! The workout splits and methods below are quite
advanced but anyone who means business can get into these workouts and
make mad gains !!!
THE BASIC 3 DAY NETHER SPLITS PROTOCOL /////////////////////////////
1. Pulls / Back / Yoke/ Forearms / Biceps ----- day 1
* High Rep Rack Pulls above the knee 1 really high rep set to failure using
approximately 50 % of your max - use weight straps so your hands dont give out
before your back
* Nether Rows 1 high rep set to failure on each side - use weight straps so your
hands dont give out before your
back https://www.youtube.com/watch?v=fb3_x6H1Ivw&index=9&list=PL_3hJtVmL
-b7iOnQUK_TswlsahArSjWC0
h
ttps://www.youtube.com/watch?v=jPyZxCDAKWc&list=PL_3hJtVmL-
b7iOnQUK_TswlsahArSjWC0&index=10
*Weighted negative chin ups . hang a little more weight from your body than you
can do a chin up with, then use a chair or somthing and your legs to push you up to
the top of the range of motion, then remove your leg support and resist/fight the
weight as hard as you can on the way down, use legs and step back up and do it
again, do as many reps as you can stand this way. Alternate between chin up
grip and pull up grip every other time you hit this workout. 2 brutal sets
2. Lower body ------- day 2
* terminal knee extensions / Jefferson lift 4 sets each leg 8

total https://www.youtube.com/watch?v=5UzUvIYqxCc&list=PL_3hJtVmL-
*nordic curls 4 sets - push yourself make it intense

!!! https://www.youtube.com/watch?v=YFB4EfT9rfs&list=PL_3hJtVmL-
* Calves training https://www.youtube.com/watch?v=8b-

Mh7X5uho&list=PL_3hJtVmL-b7iOnQUK_TswlsahArSjWC0&index=20
3. Chest Shoulders Arms -----day 3
*. upper lower chest super sets like this chest workout i did
here https://www.youtube.com/watch?v=iABnMw75MT0&list=PL_3hJtVmL-
b5fWlGgFOZXF0Jw8n2oUv68&index=2 Hovever in your case we want much
heavier sets and only 4 super sets so pick weights that have you failing at 6-12
reps on the dips and 10-20 on the nether chest shrugs
*. shoulder super - duper -sets start with dumbbells for lateral raises use
heavy weight you will fail in the 6-10 rep range here, then dont drop them start
pressing them overhead when form fails use body english to slam out a shit ton of
extra cheat reps here, then dont drop them yet now lean forward and do rear delt
swings to utter failure do this shoulder super duper
set 2 times rear delt swings demo ---
- https://www.youtube.com/watch?v=hKLR7hV3A6g
*. Arms Do 10 super sets biceps , triceps back and forth with no rest using the
excercises you see me using on the barbell in this
video. https://www.youtube.com/watch?v=-
aygom3oGDA&index=5&list=PL_3hJtVmL-b5fWlGgFOZXF0Jw8n2oUv68
-------------------------------------------------------------
Key Notes
1. Any direct abb work, direct forearm work , direct calf work , accessory work can
be used as a warm up for these workouts
2. progressive overload by either adding weight, adding reps, adding

sets, or doing the same weight / reps / sets in a shorter time is the idea here on
how to progress. So, each time you go through this training split, pick 1 of these
progressive overload methods to apply. If you feel real strong that week add some
weight, if you want better conditioning, use a timer to time the workout and the next
time you do it use the same weights sets reps but do the whole thing is less time
. Etc, etc , as long as you make some kind of progressive overload progress
by any of these measures listed above you can easily see and track progress and
track your progression over the weeks.
3. theres no magic rule about training cycle frequency - as long as you are
progressing you are good , if you dont experience progression, add rest days
between workouts, its all about personal recovery rate.
4. pick one of these external rotation excercises and do 2 sets each shoulder to
end each workout
external rotation videos for shoulder health
https://www.youtube.com/watch?v=tBR4N95asKo
https://www.youtube.com/watch?v=TSZx4adyiGE&t=11s
https://www.youtube.com/watch?v=tcSB11crOis
https://www.youtube.com/watch?v=vsF3VgMTCEU
5. Cardio also done after weight training. --- for those who do cardio
6.Working up to a 1 rep max on any lift you want to check your strength on is a
viable warm up for the workouts above - this way you can test your max when you
feel like it. This is Optional of course.
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NETHER BODY WEIGHT PROTOCOL - superb for functional athletes and
creative or outdoor bodybuilding/training/fitness enthusiasts !!!
Day 1 back / biceps / forearms / rear delts
* Inverted shrug/rows for yoke / biceps / forearms 8 working sets to almost

failure https://www.youtube.com/watch?v=zKau-kA4EtI
*Australian Pull ups 4 sets https://www.youtube.com/watch?v=JaHroq9NZSE
*Reverse Hypers 4 working sets to

failure https://www.youtube.com/watch?v=3d9_W--eUcI
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---------------------------------
Day 2 lower body
* squat jump = squat ass to grass and explode up into your highest vertical
jump - 1 high rep brutal set to failure
* lunges up hill 1 brutal super high rep set to failure
* lunges down hill 1 brutal high rep set to failure
* 1 leg squats 2 working sets each

leg 4 total https://www.youtube.com/watch?v=1-Yuq9pD7JY
* nordic curls 4 working

sets https://www.youtube.com/watch?v=YFB4EfT9rfs&list=PL_3hJtVmL-
*calves https://www.youtube.com/watch?v=8b-Mh7X5uho&list=PL_3hJtVmL-
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-----------------------------------
Day 3 shoulders arms chest
* hand stand push ups 4 working sets to

failure https://www.youtube.com/watch?v=_z6JgP219T8
* 2 sets of push ups to failure
* 2 sets of incline push ups to

failure https://www.youtube.com/watch?v=SKPab2YC8BE
* 2 sets of dips to failure

* 2-4 working sets each side of this exercise for lateral
delts https://www.youtube.com/watch?v=ZzjSbsPm85k
* do this for rear delts 2- 4 working

sets https://www.youtube.com/watch?v=rtRDHs6nTZ0
KEY NOTE
pick one of these external rotation exorcises and do 2 sets each shoulder to end
each workout. ( HIGHLY RECOMMENDED FOR LONG TERM SHOULDER
HEALTH )
///////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////
////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////
TRANSCENDENT TRAINING AKA SAM ERNILL METHOD BODYBUILDING
PROTOCOL Sam
Ernill https://www.youtube.com/channel/UCdpZxd0ucDVPN6Bq0gELg-A
Day 1 Back / Yoke / Legs / Forearms / Core
*100 rep Jefferson Rack Lift (lowest pin) / terminal knee extension with bands. The
goal is 100 reps when you reach that you increase the weight on the next workout
Accessory ------------
*4 working sets of nordic curls
* calf training - 1 super high rep bounce set each

leg https://www.youtube.com/watch?v=8b-Mh7X5uho&list=PL_3hJtVmL-
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-------------------------------------------------------------------------------------------------------
Day 2 chest
* Transcendent push ups 100 reps - when you can hit 100 its time to add
weight ( bench press or dips instead are viable options here )
* Nether Chest shrugs 100 rep set on each side when you hit 100 up the weight
for the next
workout https://www.youtube.com/watch?v=kURvJ6aCZQg&list=PL_3hJtVmL-
----------------------------------------------------------------------------------------------------------------
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---
Day 3 shoulders / arms
* 100 rep lateral raise - when you can do 100 up the weight for the next
workout
*100 rep rear delt swing - when you can do 100 up the weight for the next
workout
*100 rep curl variation of your choice ( i recommend switching the exercise selection
often for biceps ) - when you can do 100 up the weight for the next workout
*100 rep triceps exercise of your choice ( i recommend switching the exercise
selection often for triceps ) - when you can do 100 up the weight for the next
workout
KEY NOTE - this form of training will dig into your recovery reserves more than
other types of training. It's very advanced and ultra high intensity. More rest days will
be needed between these workouts in order to make progression. Sam Ernill is the
pioneer on these methods and you can reference his channel for more insight into
the looong rest periods between these sessions and the improved gains possible
this way. Sam
Ernill https://www.youtube.com/channel/UCdpZxd0ucDVPN6Bq0gELg-A
pick one of these external rotation exercises and do 2 sets each shoulder to end
each workout
///////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////
////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////
EVERY DAY LIFTING PROTOCOL NETHER STYLE - for those of you who
can't stand not to lift every day :)
Day 1 -
* Work up to a 1 rep max on trap bar dead lift or standard dead lift
* 1 high rep working set to failure Rack Pull above the knee 1 really high rep set
to failure using approximately 50 % of your max - use weight straps so your hands
dont give out before your back
Day 2 -
* work up to a 1 rep max on the overhead press variation of your choice
*shoulder super - duper -sets start with dumbbells for lateral raises use
heavy weight you will fail in the 6-10 rep range here, then dont drop them start
extra cheat reps here, then dont drop them yet now lean forward and do rear delt
swings to utter failure do this shoulder super duper
set 4 times rear delt swings demo ---
- https://www.youtube.com/watch?v=hKLR7hV3A6g
Day 3 -
* super sets biceps / triceps 10 super sets so 10 biceps 10 triceps back and
forth with no breaks - i recommend the exercises Im using on the barbell in this
video https://www.youtube.com/watch?v=-aygom3oGDA&list=PL_3hJtVmL-
b5fWlGgFOZXF0Jw8n2oUv68&index=5
Day 4 -
* Work up to a 1 rep max on squat
* 2 working sets each leg / 4 total of Jefferson rack lift (on lowest pin) / banded
terminal knee
extensions https://www.youtube.com/watch?v=5UzUvIYqxCc&index=30&list=PL_3
hJtVmL-b7iOnQUK_TswlsahArSjWC0
Day 5 -
* 4 working sets of nordic curls https://www.youtube.com/watch?v=etmzaHdMaeY
*Calves training - super pulse bounce sets https://www.youtube.com/watch?v=8b-

Mh7X5uho&index=20&list=PL_3hJtVmL-b7iOnQUK_TswlsahArSjWC0
* OPTIONAL - Direct Neck training of your choice
Day 6 -
* work up to a 1 rep max on bench press --- make sure you have good spotters or
safety bars set of course
* 5-10 super sets upper / lower chest like

this https://www.youtube.com/watch?v=iABnMw75MT0&index=2&list=PL_3hJtVmL-
b5fWlGgFOZXF0Jw8n2oUv68
Day 7 - Utility Day
* catch up on any body area you didn't hit well that week
* any active recovery work goes here ( Rebounding is recommended )
* any therapy workouts or other rehab or special exercises go here
Key Notes

end each workout
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HIGH VOLUME PUSH PULL SPLIT PROGRAM - use light to moderate weight
and move quickly through the sets with minimal rest . When done this
way you get tremendous conditioning as well as muscle mass gains
KEY NOTE - All of these super set workouts are done either 10 super sets or
20 super sets depending on how advanced you are. That means 10 sets of both the
push and the pull exercise or 20 sets of both the push and the pull exercise. Super
set, in this case means no rest between exercises do the push , then immediately
do the pull , then breath then repeat !!!
Day 1 Chest Back super sets push pull
Bench press // super set with Nether T-Bar rows Nether T-bar rows
demo https://www.youtube.com/watch?v=wSNnQQ_rtiA&index=4&list=PL_3hJtV
mL-b7iOnQUK_TswlsahArSjWC0
Day 2 Arms Push Pull super sets
use this idea or something similar https://www.youtube.com/watch?v=-

aygom3oGDA&list=PL_3hJtVmL-b5fWlGgFOZXF0Jw8n2oUv68&index=5
Day 3 Lower Body Push Pull Super Sets
Body weight terminal knee extensions with bands // super set with stiff leg dead
lift terminal knee extension
demo https://www.youtube.com/watch?v=U_srSn1rl_g stiff leg dead lift
demo https://www.youtube.com/watch?v=kX0bd5P7vhg
Day 4 Shoulders
shoulder super - duper -sets start with dumbbells for lateral raises use
moderate weight you will fail in the 15-30 rep range here, then dont drop them start
extra cheat reps here, then dont drop them yet , now, lean forward and do rear
delt swings to utter failure do this shoulder super duper set 3-
7 times depending on how advanced you are rear delt swings demo --
-- https://www.youtube.com/watch?v=hKLR7hV3A6g
Key Notes

end each workout
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MMA STYLE CIRCUIT TRAINING - to get in actual fighting condition
30 minutes non stop training jumping from 1 exercise station to the next every 60
seconds with no breaks - fast pace
60 seconds push ups
60 seconds pull ups
60 seconds sprawls
60 seconds vertical jumps full power
60 seconds step ups -onto a bench
60 seconds combo body weight squats / lateral dumbbell raises with a light to
moderate dumbbell
60 seconds Australian pull ups
60 seconds speed shadow boxing - throw mad combos at a fast pace
60 seconds sand bag slams- pick it up and body slam it over and over
60 seconds sledge hammer pounding an old tire
REPEAT WITH NO BREAKS - no stopping for the full 30 minutes push it -

FIGHT if you dont have the set up for all these stations just set up the ones you
can and run in a circle through the stations switching to the next station every 60
seconds
You will get in actual fighting shape if you build up to the ability to move fast and
constant through all of this !!!

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THANK YOU FOR PURCHASING MY

Mucuna Pruriens organic - https://www.amazon.com/Mucuna-pruriens-Extract-

iodine listed and linked below in the basic vitality stack

ashwagandha - increase DHEA and thyroid

Sunflower Lecithin taken as directed - https://www.amazon.com/NOW-Sunflower-

Heres a testosterone boosting bi-neural that really works well for me -

OPTIONAL - low to moderate dose creatine - to increase DHT levels - 3 - 5 grams

food grade diatomaceous earth - pulls metals , chemicals, parasites, bacteria's,

bentonite clay - same detox abilities as food grade diatomaceous

iodine Lugols solution 2% 5 drops per day https://www.amazon.com/J-

methyl - b 12 1 pill per day https://www.amazon.com/Jarrow-Formulas-

magnesium 1 scoop per day mixed with a meal https://www.amazon.com/Garden-

vitamin d3 10,000 iu per day taken with oils or

ZINC -take with a meal https://www.amazon.com/Garden-Life-Zinc-

*mix the iodine in some water to drink it - daily and always

2. dont combine starched with proteins meat/potatoes eat in separate

For health / longevity as well as mind/body connection enhancement this method of

Ectomorph - thin wiry fast metabolism. Getting in enough nutrients consistently is

THE BASIC 3 DAY NETHER SPLITS PROTOCOL /////////////////////////////

1. Pulls / Back / Yoke/ Forearms / Biceps ----- day 1

2. Lower body ------- day 2

* terminal knee extensions / Jefferson lift 4 sets each leg 8

*nordic curls 4 sets - push yourself make it intense

* Calves training https://www.youtube.com/watch?v=8b-

2. progressive overload by either adding weight, adding reps, adding

Day 1 back / biceps / forearms / rear delts

* Inverted shrug/rows for yoke / biceps / forearms 8 working sets to almost

*Australian Pull ups 4 sets https://www.youtube.com/watch?v=JaHroq9NZSE

*Reverse Hypers 4 working sets to

Day 2 lower body

* lunges up hill 1 brutal super high rep set to failure

* lunges down hill 1 brutal high rep set to failure

* 1 leg squats 2 working sets each

* nordic curls 4 working

Day 3 shoulders arms chest

* hand stand push ups 4 working sets to

* 2 sets of push ups to failure

* 2 sets of incline push ups to

* 2 sets of dips to failure

* do this for rear delts 2- 4 working

Day 1 Back / Yoke / Legs / Forearms / Core

*4 working sets of nordic curls

* calf training - 1 super high rep bounce set each

Day 3 shoulders / arms

* work up to a 1 rep max on the overhead press variation of your choice

* Work up to a 1 rep max on squat

* 4 working sets of nordic curls https://www.youtube.com/watch?v=etmzaHdMaeY

*Calves training - super pulse bounce sets https://www.youtube.com/watch?v=8b-

* OPTIONAL - Direct Neck training of your choice

* 5-10 super sets upper / lower chest like

Day 7 - Utility Day

* any active recovery work goes here ( Rebounding is recommended )

* any therapy workouts or other rehab or special exercises go here

2. progressive overload by either adding weight, adding reps, adding

Day 1 Chest Back super sets push pull

Day 2 Arms Push Pull super sets

use this idea or something similar https://www.youtube.com/watch?v=-

Day 3 Lower Body Push Pull Super Sets

2. progressive overload by either adding weight, adding reps, adding

60 seconds push ups

60 seconds pull ups

60 seconds vertical jumps full power

60 seconds step ups -onto a bench

60 seconds Australian pull ups