The “Ultimate Vegas Workout”

By

Vince Del Monte, WBFF Pro Fitness Model, Certified Fitness Trainer
and Nutritionist and author of No Nonsense Muscle
Building.

They entered the ring to rap, rock, old-school hip-hop, reggae, and even country-and-western, but the one thing every fighter at Saturday’s UFC 98 event had in common was a powerful athletic physique built from metabolic resistance training.

These modern-day warriors knew better than to do bodybuilding, because those workouts just take too long and leave you puffed up, slow, and inflexible.

That’s not how modern man should be – or look.

Instead, metabolic resistance training was the answer to the needs of these gladiators.

Circuit style lifting, bodyweight exercises, a no-quit attitude and total body movements made these men into the toughest athletes in professional sports today.

But here’s the thing…they showed a training video of Lyoto Machida, the new light heavyweight champion, doing a workout of smith machine squats and dumbbell hammer curls.

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Frankly, I think both of those exercises are a waste of his time and probably don’t add anything to his vicious knockout power. Instead, I bet he gets more out of bodyweight circuit strength and endurance training.

When I work with martial artists – and almost any other type of athlete – we stick to the basic weightlifting exercises and spend more time on bodyweight exercises.

For example, here’s the perfect metabolic resistance training bodyweight circuit that will not only improve your physical strength and endurance for any sport, but it will also give you a killer beach body that will make you stand out in the crowd this summer.

If you want to get lean, build that V-shaped upper body, and essentially have the most bad-assed cover model body with the athletic skills to back it up, you can’t get better than this program.

– Go through the circuit 3-4 times.

– Rest 1-2 minutes at the end of each circuit.

– Rest as little as possible between exercises within the circuit.

1) Prisoner Squat – 20 reps

2) Close-grip Pushup – 15 reps

3) 1-Leg Squat – 8 reps per side

4) Pull-up – 1 rep short of failure

5) Bulgarian Split Squat – 20 reps per side

6) Spiderman Pushup – 12 reps per side

7) Bodyweight Row – 15 reps

As you get better and stronger, you can add resistance by wearing a weighted vest.

But if you’re not ready to give up all weights, but you want to do powerful circuits and supersets that combine my advanced bodyweight exercises with dumbbell exercises (that you can still do at home), check out my Hard-Core Turbulence Training Fat Burning workout programs here:

Click here

Tomorrow you can read more on how to get jacked and lean using metabolic resistance workouts.

Vince Del Monte

P.S. Craig put a special offer together for you until Thursday night at midnight so you can discover the breakthrough metabolic resistance workouts guaranteed to give you a buff body and ultimate fighters physique.

Grab your copy before we take this page down:
http://www.turbulencetraining.com/vincerecommends/ <- CLICK HERE

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Comments

26 thoughts on “The “Ultimate Vegas Workout”

  1. i just bought bodylastic bands and was wondering if the workouts they suggest are good workouts and legit. also do u work with arnld?? the sixpackabs guy. one more question, do u have any workouts for free or tips that will help out alot before we by the books and videos…dont have much money. just got out of high school.

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  2. thanks vience for all your help.
    should this be hard for beginers?

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  3. Can Anyone help me ? Which “Full Body Routine” is Daniel Ernesto Gomez Chama from the Transformation Contest Nominees talking about when he says ““…Your Full Body Routine Is Simply Amazing …I Can Not Find A Better One!”

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  4. i respect this circuit alot more than when i first read through it…. b/c now i’ve done it. going through it isn’t tough but by that third time you repeat it, it’s pretty challenging, especially mentally. good job vince 🙂

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  5. Thank you Vince for saharing all this info, with us. We are very proud of you. I agree with somebody else’s comment: Can you have a video so the ones (like me) new in this matter can understand and follow it better?
    Thank’s a lot.
    God bless you.
    Lilia Bastrup in Anaheim, Ca.

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  6. Hi Vince,

    Which is the best time to workout in gym. I experience that in morning when i wake up I hit the gym without eating anything and feel weaker doing the weight training than in the evening.

    How much time after i wakup in morning should be hitting to gym

    Thanks for the Nice work you are doing. You are almost changing people life.

    Arvind

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  7. thnx dude….

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  8. vince.im just about there as far as ordering your ebook.just a couple of questions if thats ok. first,if you are what you eat then i ate a great big fat guy. yes i want to build muscle but i really want to lose this weight, it sucks! second,ive discoverd eatting healthy is really expensive,will following your diet plans break the bank? third, ive got a decient home gym,treadmill,and a bunch of free weights, can i do your program. ive got to say im really pumped up about no-nonsence body building program i hope i can make it work. any help would really be apprieciated thank you.

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  9. Hi, I was wondering what should I do in order to burn off the extra fat on my lower body and sculpt toned sexy lower body? Thanks

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  10. You rOcK.(!!!) This is ultimate continuous—>>motion for non-weight days.
    Do ’em all to some degree but not in a continuous motion circuit as given here.

    On weight days I’ll c.–>>>m.circuits w/deadlifts squats both w/legs out at angle and vert.many ‘plates’
    Leg press 6-7hundred. Bench press 80 1b. free weights each arm. Decline 75 lb.free weights.
    Curls 85lbs w/bar. Bench press w/olympic bar 140lbs. Weighted dips w/45 lb.chain wait belt. Pull ups w/same chain weight belt.
    160 lb. Tricep pull downs..75 lb. nose-breakers. etc.

    >>>This circuit you have given is perFect for isolating—>> body weight ‘muscle confusion’ days(!!) Thankyou Thankyou..<<<<<<<<

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  11. I was able to search and find video description’s of how to do them all with google.

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  12. – and pull-ups, is that grip away or grip facing yourself? Awaiting explanations.

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  13. Could you put that in English, please?
    What is a Prisoner Squat? How do you do a squat 1-legged? That just sounds like an injury waiting to happen. What is a Bulgarian Split Squat? What is a Spiderman Pushup? Honestly, this is supposed to be helpful? Speak English, troop.

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  14. Hey Vince. If you were going to compare Craigs program with one of yours, it would be closest to???

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  15. Is it okay to substitute lat pulldowns for pull ups?

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  16. Can you please make a video of this to explain the form of the excersizes better. Thank you.

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  17. Craig Ballantyne is a genius. His Hardcore Fatloss program is the &*(&t! I guarantee you that you will get results from all his programs especially his hardcore fatloss program that combines everything from weight training, supersetting, circuits and BW resistance. Definitely a must do program if you really want to lean out.

    I’ve done his program 3 times in the past year and got results from that program alone.

    andy

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  18. Please, can you put a video of this program to understand more,
    tahnks

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  19. Linda those will not make you bulky. This is one of the training myths out there, that somehow women are going to get bulky from lifting heavy weights or certain training exercises. This is not the case. A woman is only going to get bulky if they are taking in more calories than their bodies need and so are building more muscle, or if they start taking supplements/drugs that raise their testosterone levels.

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  20. Thanks Vince,
    These are great! Being a female, they will not make me bulky, right? Just leaner and a more defined body.

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  21. prisoner squat wot way is that done?

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  22. hi, i dno most of these exercises, how to do them right, can u explain?

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  23. Valentin–

    2) Close-grip Pushup – 15 reps not sure but probably yes, can figure out
    **””Tricep Pushup” is another name–instead of elbows out in a regular push up the elbows go straight back parallel to the body just like the “tricep bench press”

    4) Pull-up – 1 rep short of failure – do reps until failure?
    ** You kinda have to “know” you limitations and when you think you got 1 more full rep do it and that’s it.

    5) Bulgarian Split Squat – 20 reps per side -what is this?
    ** Rear foot is elevated on a bench/couch

    7) Bodyweight Row – 15 reps – not sure
    ** Basically you’re under the bar of a smith machine (waist height) with your body straight, heals on the floor. You Pull your chest to the bar then lower back down

    Mike

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  24. sorry for the last question. The first two should be answered.

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  25. How many a times a week? For how long? What should be the rest period between these exercises?

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  26. Thanks for great circuit Vence!
    The only isuue:
    1) Prisoner Squat – 20 reps I know what it is

    2) Close-grip Pushup – 15 reps not sure but probably yes, can figure out

    3) 1-Leg Squat – 8 reps per side – yes – clear

    4) Pull-up – 1 rep short of failure – do reps until failure?

    5) Bulgarian Split Squat – 20 reps per side -what is this?

    6) Spiderman Pushup – 12 reps per side-yes I know

    7) Bodyweight Row – 15 reps – not sure

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