The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman - Timothy Ferriss
Row machine 200 for 10 reps
9. Behind-the-neck lat pull-downs 210 for 10 reps (Two-minute rest)
10. Straight-armed lateral raise with dumbbells 40 lbs for 9 reps
11. Behind-the-neck shoulder press 185 for 10 reps
12. Bicep curl plate loaded 110 for 8 reps
13. Chin-ups bodyweight for 12 reps
14. Tricep extension 125 for 9 reps
15. Parallel dip bodyweight for 22 reps
If you're a normal human, you would nish this workout by retching into a garbage can or
dying. Both the Denver Broncos and Dick Butkus of the Chicago Bears visited Fort Collins to
observe the fast-paced training, which is hard to appreciate unless you attempt it.
Though far from easy, the basic workout template is simple. The following was sent to me by
Casey Viator himself:
Leg press × 20 reps
Leg extension × 20 reps
Squats × 20 reps (increase weight 20 lbs once you hit 20, then work back up to 20)
(Two-minute rest)
Leg curl × 12 reps
Calf raises 3 × 15
Behind-neck pull-down × 10
Row × 10
annaabi.ee 
