A 30-Day Ramp Up Help guide to Weight Lifting

This leg training program has one goal: building balanced size & strength in your quads, hamstrings, glutes, & calves. Abel Albonetti shares his own pro techniques for building lower-body mass.
► Abel Albonetti’s 30-Day Legs: https://bbcom.me/2s7yLMb.
► Shop Bodybuilding Signature Supplements: https://bbcom.me/2QBZVny.
► Expert Training Plans: https://bbcom.me/301W3iZ.
This three-days-a-week plan is designed to be combined with additional training for a full workout program. How you do that is flexible. Since the volume of the leg training alone is significant, you’ll almost definitely need to reduce the intensity of your other workouts. But you can and should still train the rest of your body on some of your rest days..
| 30-Day Legs: The Schedule |.
Your leg workouts will follow a pattern. The first one each week focuses on quads, the second on hamstrings, and the third one works the whole leg. If you want to fit 30-Day Legs into a body-part split, here’s the schedule Abel recommends for weeks 1-3:
Abel shares his own pro techniques for building lower-body mass and definition while maintaining full-body gains. The result? Balanced aesthetics and unmatched size..
• Monday: Quads.
• Tuesday: Chest.
• Wednesday: Back and Biceps.
• Thursday: Hamstrings.
• Friday: Shoulders and Triceps.
• Saturday: Legs.
• Sunday: Rest.
Another option is to do upper-body training on one, two, or three of your rest days. Whether you do the split or upper/lower training, pare down your non-leg workouts to a level that gives you a good pump without creating significant muscle damage. This way, you’ll maintain or build size without flirting with burning out. Remember, this is 30-Day Legs, not 30-Days to Full-Body Misery..
Training legs this intensely brings with it some side benefits in addition to mass. For one thing, bracing under the bar will build major strength in your core and back, as well as your lower body. This will help you make it through tough workouts now and in the future. Plus, when you hit legs super hard, it tends to send a message to the rest of your muscles to grow, too. So even if you’re training arms lighter than usual, you still might see them pop. Be prepared!
This program isn’t going to be easy. It isn’t going to be fun, unless you really get a kick out of dropsets, blood flow restriction, and intra-set stretching. But if you’re ready to bring your legs up to size, kick-start muscle growth in your entire body, and above all, work hard, 30-Day Legs is for you!
| You’ve Never Trained Legs Like This! |.
In this supplemental program, you’ll put your legs through the wringer three times a week with heavy weight, big sets, and advanced techniques. The plan is designed to be stacked with other training, and you’ll learn how to fit intense leg workouts into a complete gym schedule. Plus, you can track every set, rep, and rest period in the Bodybuilding.com All Access app!
| Expert Instruction |.
Each leg workout in the program comes with a video guide. Abel will explain how to do the exercises and rep schemes, provide form pointers, and demonstrate what each move should look like. Each workout also comes with demonstrative videos for every movement!
| Nutrition and Supplement Guidance |.
The workouts are only half of the equation. Learn how to eat and supplement to optimize clean gains and fuel recovery. Your success is counting on it!
#bodybuildingcom.
#abelalbonetti.
#legs.
#legday.
#BodyBuilding.
#30Daylegs.
#AbelAlbonetti.
#TrainingPlan.
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We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self.

Hi babes, I hope you’re all safe and healthy! Todays video is about my weightloss. How I lost 8lbs in 30 days with home workouts and no particular diet. I hope it helps! Let me know if there are any questions..
If you want the guide, it’s €15,99 and you can get it here:
https://www.etsy.com/nl/shop/LyarraWorkouts.
Its the exact schedule. There are all simple workouts and don’t require much technique..
My upcoming videos will be a little more lifestyle related. I don’t know about you but I don’t feel like shopping right now. Our government has decided that everything (bars, restaurants, gyms, etc) will stay closed until at least June 1st. So basically we are skipping spring (so no spring shopping) and since I live in the Netherlands there is no clue yet what the weather (and government) decides for June. I was thinking, besides the health type vlogs, some vlogs, grwm’s and how to style videos. But requests are always welcome!
Let me know in the comments how you are doing this quarantine. I’m on day 21 today and I’m back on it but have been kind of meh for about a week. So if you just started, trust me it gets better. You just have to find some purpose and a routine. But we’ll talk more in an upcoming vlog!
Love, Lyara.
@itslyarra

In this video you’ll see the drastic change in my and my daughter’s bodies after 30 days of water fasting and walking daily. We are getting healthy and losing weight!
Here are a few links to things you may want to check out and I’ll categorize them to make it easier..
Books to help educate you about fasting, autophagy and your body.
https://amzn.to/2VgMKvh This link will take you to all the books by Dr. Fung (READ THEM).
https://amzn.to/2XjAlFX Book about water fasting that is definitely worth a read!
https://amzn.to/2VdhJIC Book on Autophagy (Free on Kindle unlimited as of today).
https://amzn.to/3a2nJrA Book #2 on Autophagy (Also free on Kindle Unlimited as of today).
Things to help with headaches, cramps, electrolyte imbalance.
https://amzn.to/37amQg9 Bulletproof water.
https://amzn.to/2qk6u42 Ultimate Keto Electrolyte Supplement Sugar Free, Calorie Free, 0 carbs, Plant-Based, with Stevia Extract.
https://amzn.to/2wDbCTy Dill Pickles, Juice shots, Brine (Save money and buy locally when possible though).
https://amzn.to/3a2opNE This link will take you to results on Amazon for Electrolyte supplements (Just make sure you get 0 calorie versions only).
THANK YOU FOR WATCHING!
Etsy Shop www.etsy.com/shop/munchkinmetropolis.
Youtube Channel www.youtube.com/c/TheWoodworkingGamer.
Twitch www.twitch.tv/munchkinmetropolis.
Woodworking Facebook www.facebook.com/munchkinmetropolis.
Twitter -www.twitter.com/munchkinmetro.
Instagram -www.instagram.com/thewoodworkinggamer.
About Me.
My name is Roger and I’m the woodworking gamer. I’ve been involved in carpentry and general building for over 30 years. But I’m into lots of things and this channel will consist of loads of my interests. You can expect woodworking & diy tutorials / kid projects / weight loss videos / board game videos and tutorials / unboxing and how to play and many, many other types of things..
This is a list of commonly used items from my workshop. As an Amazon affiliate, any purchases made from these links will support the channel and earn me a small commission. Even if what you buy isn’t on this list, just using the link to get to Amazon can potentially earn me a commission. Thanks for your consideration!
Tools.
[Dewalt Table Saw](https://amzn.to/2VxQHsW).
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[Porter Cable Jointer](https://amzn.to/2Rx3X23).
[Grizzly 12.5 Inch Planer](https://amzn.to/2SADAW7).
[Bosch Router Table](https://amzn.to/2SCOvyy).
[Router Bits](https://amzn.to/2VuvvEr).
[Skil Drill Press](https://amzn.to/2COu6RV).
[Drill Bits](https://amzn.to/2RwaSbI).
[DeWalt Orbital Sander](https://amzn.to/2Vuw4y1).
[Sanding Pads](https://amzn.to/2SEt408).
Clamps.
[Jorgensen 24″ Cabinet Clamps](https://amzn.to/2LqcCOm).
[Irwin 6″ Clamps](https://amzn.to/2SxGVFv).
[Irwin 12″ Clamps](https://amzn.to/2COWN0K).
Streaming Gear.
[Green Screen All-In-One Kit 9x15](https://amzn.to/2CPc3uN).
[Logitech C922x Pro Webcam](https://amzn.to/2VweIAE).
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[Microphone Setup/Lapel Mic](https://amzn.to/2SClUcS)

Steve Cook helps you learn how to start your fitness journey the right way, and how to navigate your way through all the complicated info online..
► Ultimate Beginners Guide to Fitness: https://bbcom.me/37F7DDb.
► Shop Bodybuilding Signature Supplements: https://bbcom.me/39KFD2Y.
► Expert Training Plans: https://bbcom.me/2sGruTT.
► Subscribe: http://bit.ly/2DK5lGD.
Welcome to the first day of a healthier, more active life! Over the next 30 days, you’ll learn about the fundamentals of fitness, nutrition, and supplementation. No matter what your fitness past is like, or how many times you’ve started with good intentions and seen them fade, this time will be different. Give us 30 days, and we’ll give you the tools you need to transform!
oday, you’re not actually going to work out. You read that right! If you’ve ever worked with a personal trainer before, you might recall that you almost never train on day one. Instead, your first day is all about establishing where you are, why you want to move forward, where you want to go, and how you’re going to get there..
| Day 1 Challenge |.
Get started on BodySpace..
Upload progress photos..
Measure your body fat using the articles below as a guide..
Take your starting measurements..
| The Ultimate 30-Day Beginner’s Guide to Fitness |.
The Ultimate 30-Day Beginner’s Guide to Fitness is a one-month course designed to teach you the essentials of training, nutrition, and supplementation. It’s for anyone who doesn’t know where to start, or who thinks fitness is complicated or intimidating. We make it easy to take the first step!
| Fitness Made Simple |.
Your guides, athletes Steve Cook and Kathleen Tesori, will present a new challenge every day. After 30 days, you’ll know how to train with barbells, machines, and just your body weight. You’ll learn how to make wise choices and manage a busy lifestyle. You’ll understand the ins and outs of fitness nutrition and smart supplementation. You’ll have everything you need to change your life..
| Expert Instruction |.
In daily videos, Steve Cook and Kathleen Tesori will show you the ins and outs of the gym, the essentials of strength, and how to get stronger, healthier, and more motivated than ever!
| Nutrition Guidance |.
Try healthy recipes and learn what you need to eat to get fit, fuel your workouts, and build a lifetime of healthy habits!
=­
| Follow Us |.
► Twitch: http://bit.ly/2q1dttE.
► YouTube: http://bit.ly/1RSJFa4.
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We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self.

Steve Cook, Kathleen Tesori, and The Ultimate Beginner’s Guide to Fitness will teach you the fundamentals of training, nutrition, and supplementation in only 30 days. This is fitness made simple one day at a time, one challenge at a time. Take the first step!
► Ultimate 30-Day Beginner’s Guide To Fitness: https://bbcom.me/36yUL1O.
► Shop Optimum Nutrition Supplements: https://bbcom.me/2JQafon.
► All Access 7-Day Free Trial: https://bbcom.me/2PHMhPY.
► Subscribe: http://bit.ly/2DK5lGD.
| The Ultimate 30-Day Beginner’s Guide to Fitness |.
The Ultimate 30-Day Beginner’s Guide to Fitness is a one-month course designed to teach you the essentials of training, nutrition, and supplementation. It’s for anyone who doesn’t know where to start, or who thinks fitness is complicated or intimidating. We make it easy to take the first step!
| Fitness Made Simple |.
Your guides, athletes Steve Cook and Kathleen Tesori, will present a new challenge every day. After 30 days, you’ll know how to train with barbells, machines, and just your body weight. You’ll learn how to make wise choices and manage a busy lifestyle. You’ll understand the ins and outs of fitness nutrition and smart supplementation. You’ll have everything you need to change your life..
| Expert Instruction |.
In daily videos, Steve Cook and Kathleen Tesori will show you the ins and outs of the gym, the essentials of strength, and how to get stronger, healthier, and more motivated than ever!
| Nutrition Guidance |.
Try healthy recipes and learn what you need to eat to get fit, fuel your workouts, and build a lifetime of healthy habits!
=­
| Follow Us |.
► Twitch: http://bit.ly/2q1dttE.
► YouTube: http://bit.ly/1RSJFa4.
► Facebook: http://on.fb.me/1lomhpr.
► Instagram: http://bit.ly/1LzBxab.
► Twitter: http://bit.ly/1RSJQlL.
► Google+: http://bit.ly/1NRe8qu.
► Pinterest: http://bit.ly/1OOZgY4.
► Spotify: http://spoti.fi/1NRebm0..
We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self.