30 days to a new you what it takes to change yourself in a small period of time

Have you been struggling to lose weight/gain muscle, or simply just to cut that extra bit of stomach fat which doesnt seem to lift no matter what you try???
Today i am giving everyone my first month program when you start with femalebodybuildingabc no matter who you are man woman, this is the first months program which i am giving you a taste of, this is how we get you lean, stretch your muscle fascia for some serious muscle growth for the months ahead, and get some serious changes to are physique (muscle and fat-loss simultaneously) sound good? Of course it does here we go

DAY 1 CHEST & TRICEPS

We use these 2 muscles together because when we train chest we are using are triceps as a secondary muscle.

Upper chest
Incline bench press - Choose a weight you feel you could lift for 20 reps, 20 reps being 20 reps to failure couldnt possibly lift another. WHENEVER WE ARE LIFTING THE WEIGHT COUNTING IS SECONDARY I WANT YOU TO FOCUS ON THE MUSCLE YOU ARE WORKING AND MAKE SURE IT IS FLEXING CONSISTENTLY (YOUR CHEST IS ALL 1 MUSCLE ITS EITHER CONTRACTING OR IT ISN'T). I WANT YOU TO USE THE 4 SECOND RULE IT SHOULD TAKE YOU 4 SECONDS TO LOWER THE WEIGHT WHENEVER WE REACH THE POINT OF ARE ELBOWS INLINE WITH ARE BACK WE PUT AS MUCH FORCE AS WE CAN INTO PUSHING THE WEIGHT BACK UP BUT NEVER STOPPING OR LOCKING ARE ELBOWS. When you fail at the 20 mark drop the weight ever so slightly and continue expect maybe another 10 - 15 reps failure, drop the weight continue. WE CONTINUE NONE STOP UNTIL WE REACH 100 REPS.
UPPER CHEST IS FATIGUED AND FINISHED FOR THE TRAINING DAY

Lower Chest
Flat bench press - we are using the same technique as above 20reps drop continue for 100 reps
when the 100 reps is complete the muscle is finished for the day and so are you lol. You will see what i mean whenever you try it. But thats not quite you finished yet triceps

Triceps
Dips - 20 reps failure drop continue for 60 - 100 reps

DAY 1 COMPLETE GO HOME AND STUFF YOUR FACE WITH ALL GOOD FOOD OF COURSE.

DAY 2
BACK AND BICEPS

BACK
LATS - Lat pull downs 20 reps drop and continue for 100 reps

ROWS - 20 reps drop and continue 100 reps

BICEPS - Curls 20 reps drop and continue 60 - 100 reps

DAY 3 SOULDERS THIGHS CALVES AND HAMSTRINGS

SHOULDERS -  there will be no presses as we worked your front delts (front of the shoulder) in the chest excercise and this is enough.

Lateral raises - 20 reps drop continue 100 reps

Rear delts (back of your shoulders) instead of standing upright we lean forward to hit the back of are shoulder and its 20 reps drop continue 100 reps

Traps should already be smokin from the 2 previous exercises so its shrugs again lean slightly forward 20 reps drop continue 100 reps

SHOULDERS DONE

THIGHS - squats 20 reps drop continue for 60 reps with no rest straight into leg extensions again another 20 reps drop and continue for 60 reps

HAMSTRINGS - reverse curls 20 reps drop for 100 reps

CALVES - raises 20 reps drop and continue 100 reps

TRY AND FIT STOMACH INTO YOUR EVERYDAY WORKOUT IT COULD BE WHILE YOUR RESTING FOR THE NEXT EXERCISE AGAIN IT 100 REPS

THAT IS YOUR WORKOUT WEEK COMPLETE YOU CAN FIT IT INTO YOUR DAILY SCHEDULE SO IT COULD BE 1 DAY ON 1 DAY OFF, 3 DAYS ON 2 OFF. THIS PROGRAM IS ONLY FOR 1 MONTH AND 1 MONTH ONLY. IF YOU DO THIS PROGRAM WITHOUT PROPER NUTRITION YOU COULD CAUSE AN INJURY OR CAUSE ILL HEALTH FROM EXHAUSTION.

IF YOU FANCY GIVING THIS PROGRAM A GO YOU WILL NEED A PROPER EATING PLAN FOR MAXIMUM GAINS AND RECOVERY GIVE ME A SHOUT AND I WILL MAKE A EATING PLAN TO CATER FOR YOUR NEEDS. HOPE YOU ENJOY AND PLEASE LET ME KNOW IF YOU HAVE TRIED MY WORKOUTS. GOOD LUCK!!