103xworkout Bonus PDF

The 10-3-X Workout
Program
*****Special Report*****
Published by FitnessUnderOath.com
Copyright 2017
Copyright 2017 www.FitnessUnderOath.com

1
Bonus Report: The 10-3-X Workout Program
The right diet program
can help you lose fat.
An aggressive diet
program can help you
punch fat in the face.
But paired with the right

workout program and
you can actually murder
fat cells.
That’s not hype. Here’s

the science:
When you GAIN fat, your body does two things:
First, your body will store some excess fat in your existing fat cells. But if
you continue to keep getting fatter, your body is forced to create new fat
cells.
This is BAD as once you have these new fat cells, they are nearly
impossible to get rid of. When you lose fat by dieting or cardio, your fat
cells SHRINK… but they don’t go away.
Unless you employ a certain trick that actually KILLS fat cell.
The death of fat cells is called apoptosis.
New research shows that RESISTANCE TRAINING actually triggers

apoptosis.
Often times I’ll hear someone say they want to join a gym but not until
AFTER they’ve lost 20 pounds. Or just the other day I heard a guy at the
gym say he’s already lost 35 pounds from doing only cardio and that once
he’d lost 50 pounds THAN he was going to start lifting weights.

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But this is completely ass-backwards. Do not even attempt to lose weight
unless you’re doing some kind of resistance training along with your diet.
For starters, resistance training helps preserve muscle. But it also helps to
kill fat cells so trying to lose fat without resistance training means you’re
just setting yourself up to gain it all back.
High Reps For Cuts?
40 years ago, bodybuilders believed that you should use higher rep ranges
and shorter rest periods to get lean.
But science has come a long way and we now know the exact OPPOSITE
is actually more effective for getting lean.
Heavier weights and lower reps are the ticket to

getting lean quickly. Maybe you’ve seen this
picture of Olympic weightlifter Ivan Stoisov.
As you can see, the dude is ripped. But he

didn’t get that way with high reps and light
weights. Olympic weightlifters almost never do
more than 3 REPs on any given exercise!
That’s why the 10-3-X workout program is solid

gold for fat loss.
The basis of this program involves doing 10 sets

of 3 reps of a main exercise per day. Not only does this provide enough
volume to help you build and maintain muscle, but it also sets the stage
for massive amounts of apoptosis – the death of fat cells.
After the 10 sets of 3 on the primary exercise of the day, you’ll do some
extra (Hence, the “X”) assistance work.
Here it the program. You should adjust warm-ups, cool-downs,

stretching and rest periods as you see fit. Perform ab work after each
workout or on your off days.

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The 10-3-X Workout Program
Monday:
Any Compound Leg Exercise: 10 sets of 3 reps. (same weight for all 10
sets. When you can accomplish all 10 sets of 3 reps easily, increase the
weight by 5-10 pounds next time.
Acceptable Leg Exercises: Squats, front squats, goblet squats, leg press,
leg press machine.
Standing Barbell Curl: 4 sets of 8 reps. (same weight for all sets.)
Barbell Row: 4 sets of 8 reps. (same weight for all sets.)
Lat Pulldown: 4 sets of 8 reps. (same weight for all sets.)
Seated Incline Dumbbell Curl: 4 sets of 8 reps.
Wednesday:
Bench Press: 10 sets of 3. (same weight for all 10 sets. Can sub this for
close-grip bench press, weighted dips or chest press machine.)
Leg Extension: 4 sets of 8 reps (same weight for all sets.)
Leg Curl: 4 sets of 8 reps (same weight for all sets.)
Calf Exercise (your choice): 4 sets of 8 reps (same weight for all sets.)
Friday:
Chins: (Use additional weight if you’re strong enough. Or just use

bodyweight or do assisted chins. Can sub lat pulldown machine.) 10 sets
of 3 reps.
Shoulder Press: 4 sets of 8 reps (same weight for all sets.)
Triceps Push-down: 4 sets of 8 reps.

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Dumbell Side Laterals: 4 sets of 8 reps.
Standing 2-Handed Overhead DB Triceps Extensions: 4 sets of 8 reps.
There you have it – a simple workout that takes less than 3 hours out of
your week but can make you lean & fit.
Legal Stuff
No part of this manual may be reproduced or distributed without the
expressed written consent of www.FitnessUnderOath.com
Every word of this manual is protected by U.S. Copyright Laws, 2017.
Medical Stuff
The information and workout procedures provided in this guide are very
intense and should not be attempted by anyone unless a doctor has
cleared you for such an intense workout.
If you have any existing health problems that would prohibit you from
taking part in any of these activities, you should refrain.
As always, you should clear this program with your doctor before you
begin.

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The 10-3-X Workout

Copyright 2017 www.FitnessUnderOath.com

But paired with the right

That’s not hype. Here’s

When you GAIN fat, your body does two things:

The death of fat cells is called apoptosis.

New research shows that RESISTANCE TRAINING actually triggers

Copyright 2017 www.FitnessUnderOath.com

High Reps For Cuts?

Heavier weights and lower reps are the ticket to

As you can see, the dude is ripped. But he

That’s why the 10-3-X workout program is solid

The basis of this program involves doing 10 sets

Here it the program. You should adjust warm-ups, cool-downs,

Copyright 2017 www.FitnessUnderOath.com

Barbell Row: 4 sets of 8 reps. (same weight for all sets.)

Lat Pulldown: 4 sets of 8 reps. (same weight for all sets.)

Seated Incline Dumbbell Curl: 4 sets of 8 reps.

Leg Extension: 4 sets of 8 reps (same weight for all sets.)

Leg Curl: 4 sets of 8 reps (same weight for all sets.)

Chins: (Use additional weight if you’re strong enough. Or just use

Shoulder Press: 4 sets of 8 reps (same weight for all sets.)

Triceps Push-down: 4 sets of 8 reps.

Copyright 2017 www.FitnessUnderOath.com

Standing 2-Handed Overhead DB Triceps Extensions: 4 sets of 8 reps.

Every word of this manual is protected by U.S. Copyright Laws, 2017.

Copyright 2017 www.FitnessUnderOath.com

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