About the book; the workout plan; workout one; cardio warm-up, medicine ball throw, flat bench press, Q&A getting results, incline press, overhead dumbbell press, pec fly, side raise, Q&A fuelling up, french press, front raise, classic press-up, triceps bench dip, seven essential stretches, Q&A workout worries; workout two; cardio warm-up, close pull-up, lap pull-down, seated row, Q&A supplements, upright row, straight arm pull-down, singe arm row, barbell bicep curl, rear delt fly, classic preacher curl, Q&A routine checkup, concentration curl, half pull-up, seven essential stretches, Q&A keeping it up; training log - for workout one; training log - for workout two; useful information.
