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FITNESS GIRLS PRODUCT

SCREAM PRE WORKOUT

SCREAM PRE WORKOUT

A Truly Complete Pre-Workout with Everything You Need to Maximize Your Training

• 6g L-Citrulline
• 1.5g Nitrosigine®
• 275mg Natural Caffeine
• 125mg Theacrine (as TeaCrine®)
• 400mg PeakATP®
• 1.6g CarnoSyn® Beta-Alanine
• 3g Creapure® Creatine Monohydrate
• 5g BCAA 2:1:1

Dual Efficacy in Every Aspect Ensures Maximum Results

• Energy & Focus*: Natural Caffeine + TeaCrine®
• Muscle Pumps*: Citrulline + Nitrosigine®
• Power & Endurance*: PeakATP® + Creatine
• Muscle Sparing & Recovery*: BCAA + Beta-Alanine

The original Scream Pre-Workout set a new standard as one of the first fully transparent, all-in-one pre-workouts. The newly remastered version mirrors the core elements of the original, but with modern and innovative ingredients offering un-matched performance.

RESULTS FROM YOUR FIRST REP!

Designed with ingredients that benefit your workout from the first dose.*

TRULY COMPLETE PRE-WORKOUT WITH EVERYTHING YOU NEED TO MAXIMIZE YOUR TRAINING*

Muscle Sparing & Recovery*

BCAAs + CarnoSyn® Beta-Alanine

Muscle Pumps*

Citrulline + Nitrosigine®

Power & Endurance*

PEAK ATP® + Creapure® Creatine Monohydrate

Energy & Focus*

Natural Caffeine + TeaCrine®

Scream Overview

We all take pre-workouts for one reason—an acute and immediate surge to kick-start your workout—and that’s exactly what Scream does.

Scream prioritizes clinically-researched and patented ingredients that work from the first rep, and complements them with support ingredients that benefit your performance in the long term.*

No concentrated doses of fluff ingredients, only what you need to fuel an incredible workout and maximize your training.*

ACUTEINGREDIENTS

• Caffeine: Energy and Motivation*
• TeaCrine®: Focus and Mental Acuity*
• Citrulline: Blood Flow and Muscle Pumps*
• Nitrosigine®: Muscle Pumps and Neural Circulation*
• PEAK ATP®: Immediate Cellular Energy Source*
• BCAAs: Minimize Muscle Catabolism*

TeaCrine®

TeaCrine® is a patented form of pure theacrine. Theacrine is found in natural sources such as Camellia assamica var. kucha tea leaves, coffee, and certain exotic fruits. The molecular structure of TeaCrine® is not entirely different from other stimulants such as caffeine and theobromine, but it is different enough to allow for a different effect. While caffeine causes cardiovascular stimulant effects such as increased heart rate and vasoconstriction, TeaCrine® delivers energy, mental clarity, and improved motivation and mood without the jitters or other negative sensations.* Another benefit to TeaCrine® is that it has been shown to be non-habit forming. With other stimulants like caffeine, you have to steadily increase your intake to maintain your experience. Not so with TeaCrine®.*

PEAK ATP®

PEAK ATP® is a patented form of adenosine 5’-triphosphate (ATP). You may be familiar with ATP from your science classes in school, but the main thing to know is that it is the fundamental source of energy in your body.* Breaking an ATP molecule drives every kind of chemical and mechanical process that allows you to perform at your peak. From muscle contraction to the metabolism of fuels like carbs and fats to the shuttling of wastes out of your body, ATP is the driver behind every rep. PEAK ATP® has been shown in a clinical setting to improve muscle power output, increase blood flow delivery to the muscles, and increase anabolic signaling.*

Nitrosigine®

Nitrosigine® is a patented form of bonded arginine and silicon. Arginine is a well-known supplement used to increase the amount of circulating nitric oxide (NO) in the body. Nitric oxide is used as a signalling molecule that tells the walls of your blood vessels to relax. However, your digestive system contains an enzyme called arginase that loves to break down arginine. Because of this enzyme, very little arginine ever gets into your bloodstream to do its job. In the past, we’ve used mostly citrulline to bypass this since citrulline is later turned into arginine in the blood and liver, but Nitrosigine® is one step above. Paired with silicate and inositol, Nitrosigine® is unaffected by arginase and thus can quickly and efficiently get to work once consumed. When compared directly, Nitrosigine® actually performed better than citrulline at increasing blood NO levels at a much smaller dose. Scream is supplying both citrulline and Nitrosigine® to pump your blood flow to the max.*

SATURATEDINGREDIENTS

• CarnoSyn® Beta-Alanine: Reduce Fatigue and Delayed-Onset Muscle Soreness*
• Creapure® Creatine Monohydrate: Increase Strength and Endurance through Muscle ATP Production*

CarnoSyn®

CarnoSyn® is a patented form of beta alanine. Beta alanine, paired with the amino acid histidine, can help lead to increased muscle stores of a molecule called carnosine. Carnosine is extremely important in the process of buffering lactic acid. When your muscles are working harder than your energy and respiration systems can handle, they generate lactic acid. This acidic buildup can lead to the burning sensation we are all familiar with. With increased carnosine stores generated by supplementing with beta alanine, your body can moderate the drop in pH created by this creation of acid. Through this buffering, you can complete more reps per set and work harder before you call it quits. Over time, this increase in volume and intensity will lead to greater gains in size and strength.*

Creapure®

Creapure® is the brand name for pure creatine monohydrate and is the most widely studied form of creatine. When consumed over time, creatine monohydrate increases your muscles’ store of a molecule called phosphocreatine. The phosphate group stored on phosphocreatine is used to quickly turn adenosine diphosphate into adenosine triphosphate for use as an immediate source of energy. Whenever you are doing a very high-intensity exercise such as a short burst of sprinting or heavy lifting, your muscles consume your phosphocreatine stores first before ever reaching for carbs or other substrates. That’s why having extra creatine in your system can be so beneficial. Boost those stores of creatine and see the difference it makes in power output, performance, and strength.*

Strength training

Strength training

Strength training, or resistance exercise, brings about neural and muscular adaptations which increase the capacity of an athlete to exert force through voluntary muscular contraction. After an initial period, in which neuro-muscular adaptation dominates, a process of muscular hypertrophy is observed whereby the size of muscle tissue increases. This increase in size is due to growth from adding sarcomeres (contractile elements) as well as an increase in non-contractile elements like sarcoplasmic fluid.The precise mechanisms which induce muscular hypertrophy are not clearly understood, with currently accepted hypotheses regarding some combination of mechanical tension, metabolic fatigue, and muscular damage as relevant factors. Progressive overload, a strategy of progressively increasing resistance or repetitions over successive bouts of exercise in order to maintain a high level of effort, is one fundamental principle of training strongly associated with muscular hypertrophy. Across the research literature, a wide variety of resistance exercise training modalities have all been shown to elicit similar hypertrophic responses in muscle tissue. Muscular hypertrophy plays an important role in competitive bodybuilding 

7 TOP CHEST EXERCISES FOR MEN

Overview

Exercises that define and sculpt your chest help you look your best at the beach or the gym. They can also help you do a variety of daily tasks, like lifting or pushing objects. On top of all that, while you improve your look and strength, you lift your mood, too.Working out the chest means working out the pectoral muscles, better known as the “pecs.” While the pecs are the largest muscles in the chest, there are actually several smaller muscles that support the pectoral muscles, including the latissimus dorsi muscles (or “lats”) on the sides of the chest and the trapezius muscle around the shoulders.Here’s a look at some top exercises to build your strength and size while helping support your overall daily movement.

Getting started

To make sure you work all the chest muscles, include a mix of motions in your chest workout routine:

• Press using the flat or incline bench, dumbbells, or bar, or seated machine chest press.
• Lift using the parallel bars, floor, or bench.
• Pull using the cable fly bench, dumbbells, or cable crossovers.

If you’re a beginner, meet with a trainer to make sure you are following a good program with proper form during the exercises. Consider starting with a lower weight to reduce your risk of injury. You should be able to pick up the weight without too much strain. Remember, you can always go up in weight if the exercise seems too easy.The number of reps and sets you do depends on your goal:To increase size, try 1 to 3 sets of 8-12 reps for new or intermediate lifters or 3-6 sets of 1-12 reps for seasoned lifters, of a weight that is at the higher end of your 1 rep max. Rest 1-2 minutes with more reps and up to 3 minutes for higher weight, lower rep sets.To increase strength, try 1 to 3 sets of 8-12 reps for new or intermediate lifters or 2-6 sets of 1-8 reps for seasoned lifters, of a weight that is around 60-80 percent of your max, depending on your experience. Rest 1-2 minutes with more reps and up to 3 minutes for higher weight, lower rep sets.

1. Barbell bench press

Equipment needed: barbell

1. Position yourself on the bench with your feet firmly on the ground and your back flat (the bar should be directly over your eyes, and your head, shoulders, and buttocks should be on the bench).
2. Grasp the barbell with palms forward and thumbs wrapped around the bar. Move the bar into starting position, with help from a spotter if needed.
3. Position the bar over your chin or upper chest, keeping your elbows and wrists straight.
4. Inhale and lower the bar slowly until it touches your chest below your armpits. As you lower, flare your elbows out slightly.
5. Next, exhale and press the bar up, keeping your wrists straight and your back flat

2. Pec deck

Resist the urge to add extra weight. Doing so could increase your risk of injury. This exercise isn’t for you if you have had a shoulder injury. Here are the steps:

1. Keep your feet flat on the floor, at least shoulder-width apart.
2. With your back firmly against the seat, lift your arms until they reach shoulder level (the angle of your elbows should be between 75 and 90 degrees). Place your elbows on the center of the pad on the wings of the machine.
3. With smooth and slow movement, push the wings together, stopping just before they touch.
4. Reverse to the starting position slowly.

3. Bent forward cable crossover

Equipment needed: high pulley machine

1. Begin this exercise either with your feet planted hip-width apart, or with one in front of the other as if you are walking.
2. Grasp the pulley handles with your arms straight out and facing inward, making sure that your hands are below your shoulders and your elbows are bent a bit.
3. Make your movements slow and controlled — no jerking — as you bring your hands together and extend your arms. For a wider arc and more resistance, move your arms down first and then in toward each other to cross one hand over the other.
4. Bring your arms slowly back to the starting position with control. Don’t let your arms go back past the shoulders.

4. Chest press

1. Adjust the chest press bench so that you sit with knees bent slightly and your feet on the floor.
2. Grasp the handles, and exhale as you push them away until your arms are straight out. Keep your elbows slightly bent.
3. As you inhale, pull the bars toward you slowly and with control, without letting the weights touch down.

5. Inclined dumbbell flies

Equipment needed: set of dumbbells

1. Take a dumbbell in each hand and lie on a bench, feet firmly on the floor.
2. Press your shoulders, back, head, and buttocks to the bench. Position the dumbbells near your chest and armpits with your palms facing inward. Keep your wrists straight.
3. Exhale, pull in your abs, and slowly press the dumbbells up directly above your chest. Your arms should be shoulder-width apart. Keep your elbows straight but not locked.
4. Inhale and lower the dumbbells slowly in a wide arc until they are level with your chest. Keep the dumbbells parallel.
5. “Fly” the dumbbells toward the ceiling in the same gentle arc.

6. Dips

1. Grasp the parallel dip bars firmly and lift your body.
2. Keep your elbows straight, your head in line with your trunk, and your wrists in line with your forearms.
3. Bring one leg across the other to stabilize the lower part of your body, and pull in your abs.
4. Exhale, and bend your elbows to lower your body. Keep your elbows near your sides. Your legs should be directly under your body to avoid tilting or swinging.
5. Lower yourself until your elbows are at a 90-degree angle and your upper arms are parallel with the floor. Keep your wrists straight.
6. Pause, and then straighten your elbows , 
   1. pushing into the bars with your hands, and return to starting position. Keep your body vertical and your wrists straight.
7. Tighten your abdominals, keep your back flat, your neck in alignment with your spine, and keep your elbows close to your sides.
8. With your hands directly under your shoulders, lower yourself slowly and with control.
9. Lastly, press up.

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As she'll tell you, lifting is about more than looking good in the mirror. It can transform you from the inside out, and change your life for the better in ways you can't predict. Not only will you boost your confidence, but you'll burn more calories, sculpt all the right curves, and even strengthen your bones.

And you don't need to block out an hour or more to do it! This 30-minute workout will challenge your entire body. Find yourself with a bit more time after this workout's done? Get in some cardio with Jessie's power plyo workout. Not only will you develop explosive power, but you'll also take your leg training to the next level.

JESSIE HILGENBERG'S HALF-HOUR OF POWER WORKOUT

You're going to kick off this workout with a Smith machine triset of squats, lunges, and rows. This trifecta will target your quads, hamstrings, and glutes, while hitting your upper body in the back, biceps, and traps. Then, you'll do a few more total-body movements for good measure.

beginner training level full workout

Workout Summary

Main Goal

Build Muscle

Workout Type

Split

Training Level

Beginner

Program Duration8 weeks

Days Per Week

6

Time Per Workout45-70 minutes

Equipment Required

Bodyweight, Cables, Dumbbells, Machines

Target GenderMale & Female

Recommended Supplements

Protein Powder, Multi Vitamin, Fish Oil, Creatine Monohydrate, Protein

Workout Description

The New Year is drawing closer and a lot of folks are going to be heading back to the gym.

And one gym chain that does an outstanding job marketing to the newbie crowd is none other than Planet Fitness.

Seriously, if you watch the NYC ball drop this New Year’s Eve, you’ll notice the crowd in Planet Fitness top hats and its logo plastered almost everywhere else in Time Square.

And I can appreciate that.

While some hardcore gym-goers view Planet Fitness as an atrocity – I see it for what it truly is.

A non-intimidating environment for beginners, an affordable gym for those who don’t have a large budget to work with, and a convenient place to work out being open 24/7.

However, there’s not a whole lot out there on how to get a good workout in with the equipment available at Planet Fitness.

In this series of Planet Fitness workouts, I have aimed to break that trend. If you’re just beginning your fitness journey, I’d recommend on starting with the following workouts and working your way through to this one:

• 3 Day Full Body Planet Fitness Workout
• 4 Day Upper/Lower Planet Fitness Workout
• 5 Day Body Part Split Planet Fitness Workout

The following program will be by far the most advanced of the series, so it’s important that you build your strength and muscular endurance up prior to using it.

Push/Pull/Legs Planet Fitness Workout

The push/pull/legs (ppl) workout split is thought to be one of the most effective splits available for people to use. It provides a perfect balance between training volume and training frequency to help you push yourself each workout day – while giving you an adequate amount of time to rest and recover between workouts.

The following PPL split is one that you could perform with the equipment available at Planet Fitness to maximize your ability to make gains if that happens to be your gym of choice.

The main goal of this workout, and given the limited weight range at Planet Fitness, is to build muscle mass. Therefore, the rep ranges for each exercise will stick to the 8-15 range.

The weight selection for each exercise should be about 75-85% of your working max for that rep range. Understanding that many won’t know what their working max for an exercise is, the best rule of thumb is to finish each set feeling as though you have 1-2 more reps still left in the tank.

Rest periods for this workout should be limited to 30-90 seconds between sets and exercises. The sweet spot for most will be 45 seconds in between sets and 90 seconds between exercises.

Since Planet Fitness is known for having machines and dumbbells, this program will focus on utilizing exercises that incorporate those implements as well as bodyweight exercises.

Planet Fitness Push Workout A

Exercise	Sets	Reps
1. Dumbbell Bench Press	4	8-12
2. Incline Smith Machine Bench Press	3	8-10
3. Dips	3	10-15
4. Seated Arnold Press	4	8-12
5. Lateral Raise	3	10-15
6. Cable Overhead Tricep Extension	4	12-15

Planet Fitness Pull Workout A

Exercise	Sets	Reps
1. Dumbbell Row	4	8-12
2. Seated Cable Row	4	8-12
3. Pull Up	3	8-12
4. Inverted Row	3	8-12
5. Dumbbell Curl	4	10-15

Planet Fitness Legs Workout A

Exercise	Sets	Reps
1. Leg Press	4	8-10
2. Smith Machine Front Squat	4	8-10
3. Dumbbell Stiff Leg Deadlift	4	8-12
4. Lying Leg Curl	3	8-12
5. Bodyweight Hip Thrust	3	10-15
6. Standing Calf Raise	4	15

Planet Fitness Push Workout B

Exercise	Sets	Reps
1. Standing Dumbbell Press	4	8-12
2. Seated Lateral Raise	3	10-15
3. Lateral Raise Machine	3	12-15
4. Incline Dumbbell Bench Press	4	8-12
5. Push Ups	4	10-15
6. Lying Dumbbell Tricep Extensions	4	12-15

Planet Fitness Pull Workout B

Exercise	Sets	Reps
1. Lat Pull Down	4	8-12
2. Cable Face Pull	4	10-15
3. Smith Machine Row	4	8-10
4. Straight Arm Lat Pull Down	4	10-15
5. Cable Curl	4	10-15

Planet Fitness Legs Workout B

Exercise	Sets	Reps
1. Dumbbell Rear Lunge	4	8-12 Each
2. Goblet Squat	4	8-15
3. Seated Leg Curl	3	10-15
4. Dumbbell Deadlift	3	8-12
5. Glute Hyperextension	3	12-15
6. Leg Press Calf Press	4	15

6 Day PPL Planet Fitness Workout Summary

This PPL was written with the equipment you’d find at Planet Fitness in mind.

It is comprised of 6 workout days. Two of which are push focused, another two which are pull focused, and 2 that are leg focused. This gives you an opportunity to perform a lot of volume during the week while optimizing your recovery time.

It is important to start off at your own speed. If you must cut some reps and sets, feel free to do so, and make progressing to the prescribed reps and sets your initial goal.

This program can be used even if you plan on working out less than 6 days per week. Simply rotate the workouts listed on the days you do make it to the gym.

The workout does have some obvious short comings. With the lack of barbell training, you’ll be limited in the total amount of weight you can move on any given weight training session. However, it’s still a sound workout and great starting point if you’re kick-starting your training journey at Planet Fitness.

Feel free to make substitutions and alterations to the program as needed to fit your individual goals and workout needs.

Both cardio and ab workouts can be added to this workout based on your individual goals and as your weekly schedule permits. Low-intensity cardio can be performed nearly every day of the week with no noticeable negative side effects when it comes to training – I would limit HIIT work while performing this workout.

If you have any questions about the workout not answered above, please feel free to leave me a comment and I’ll do my best to answer