New Weight-Free Upper-Body Workout!

Weight-Free Upper-Body Workout

Now you can Chisel Your Chest At Home

Build a bigger, stronger upper body without lifting a weight

Face it: The bench press is irreplaceable. No guy should completely eliminate the exercise from his workout.

But the truth is, you can build lots of muscle in your chest and arms -- and boost your bench -- without lifting a barbell or dumbbell, or using a machine.
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Download the Chisel Your Chest Without Weights Workout to your MP3 player

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We're conditioned to think that using weights is the only way to develop a strong, muscular chest. But at the gym I work out of my own, the Neighborhood Fitness Garage in Phoenix, Arizona, we do the opposite of what you learned. We use no weights, no spotters, and no bench -- which means you can do our entire program at home.

I'm talking about pushups. You'll shred fat, boost strength, stimulate new growth, and carve eye-grabbing pecs by blasting through 60-rep pushup sets.

The bench press is popular. But after this routine, you'll wonder why you ever tried anything different.

Push Your Growth
Follow these three steps to add layers of new muscle in just 8 weeks. The first step builds your endurance, the second increases strength, and the final step adds explosiveness and speed so you can pack on more size.

Before starting the program, you should be able to do 20 consecutive pushups. If you can't, then build your strength with this 3-week prep: Three days a week, do 3 sets of pushups, resting 3 minutes between sets. (A set is as many pushups as you can complete.)

The entire workout uses variations of the standard pushup. For each movement, assume a pushup position (with your body in a straight line from ankles to shoulders) and then lower your chest to the floor. Press your body back to the starting position by straightening your arms. To add difficulty, perform the exercise with your hands on a medicine ball.

Here you go all my favorites in the industry here is your workout... Right below!

Sometimes a movie takes off for no apparent reason...

And sometimes the reason is readily apparent. Take 300, for instance. This epic account of an ancient battle between the Spartans and Persians contained the kind of eye-popping visuals and head-snapping violence that men can't get enough of.

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RELATED CONTENT

Read about Gerard Butler's training for the movie 300 and about his toughest challenge

Download the 300 Workout to your MP3 player

Download the 300 Workout 6 Page Guide

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Plenty of women, too, appreciated the parade of ripped bodies. The movie made a record $70 million in its first weekend and earned $210 million domestically since March.

The release of the DVD today will no doubt extend the phenomenon.

At MensHealth.com, 300 has been a sensation as well. Ever since Gerard Butler appeared on the cover of the March issue of Men's Health, visitors to the website have been clicking on everything 300.

By far the most popular video on our site since March has been the "300 Workout," as demonstrated here by Men's Health contributor Craig Ballantyne, CSCS, M.Sc., a strength and conditioning coach in Toronto.

"It looks simple on paper, but I promise you, it's a great muscle building workout," posted one man on MensHealth.com.

Another posting noted the extreme interest generated: "I sense a new 'Brad Pitt in Fight Club' standard being born."

Butler's training for 300 simultaneously built muscle, increased muscular endurance, and stripped fat fast. To achieve movie muscles that pop, he and other cast members used this grueling, unorthodox 300-rep rite of passage.

Ballantyne put together this workout video series for you to follow along with and -- provided you're fit like a king-- try for yourself.

"One actor from 300, Andrew Pleavin, completed the workout in 18 minutes,11 seconds," says Ballantyne. "He didn't practice this workout...and neither did I. My time? 19:07. My butt was kicked by a Hollywood actor!"

"It's a brutal workout, starting out strong and slowing down, finishing at a crawl," explains Ballantyne. "I don't plan on doing that any time soon or, really, ever again."

For a Spartan-sized challenge to your daily routine, consider this your new fitness gauntlet:

a) Pullups - 25 reps

b) Deadlifts with 135lbs - 50 reps

c) Pushups - 50 reps

d) 24-inch Box jumps - 50 reps

e) Floor wipers - 50 reps

f) Single-arm Clean-and-Press with 36lbs Kettlebell - 50 reps

g) Pullups - 25 reps

All exercises are done without scheduled rest between moves. Obviously this is an advanced workout...you shouldn't do it unless you are already in great shape.

Fortunately, this can all easily be adapted. Appropriate exercises can be subbed in: Drop down to 150 total reps, or 4-6 exercises of 15-25 reps each. For example, you might try this workout, great for a guy with moderate fitness:

15 bodyweight rows

25 bodyweight squats

15 pushups

50 jumping jacks

20 mountain climbers

10 close grip pushups

15 bodyweight rows

Sources Mens Health, Juan Carlos Santana, and Craig Ballantyne

Forwarded By, Natalie Pyles

Health & Fitness Expert, Author, & NSA Speaker

Enjoy Men and Happy Fathers Day!

P.S. If you would like a FREE Health & Fitness Analysis call today 480-212-1947 or email guywisdomhealthandfitness@yahoo.com

P.S.S. If you would like the 'Total Body 300 Workout' in hard copy fax request to 623-399-4199

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How to be your own Handy Man

Be Your Own Handy Man

No man is lord of his house if he has to call in the cavalry for every leaky pipe. These 16 DIY tricks will save you money—and earn you bragging rights

Denny Watkins

Unclog a sink
Most blockages form in a sink’s trap (that curvy bit of pipe under the drain), says contractor John Palanca, cohost of DIY Network’s Under Construction. Put a bucket under the trap to catch the backed-up water. Unscrew the nuts holding the trap and pull the pipe downward to remove it. Clean out the insides with a bottle brush. Finally, wrap silicone tape (also called “plumber’s tape”) around the pipe threads and screw the trap back on tightly. Run hot water to flush out any remaining debris.

Pull a stripped screw
Use a chisel to cut a deep horizontal groove across the head. Now use a flat-head screwdriver to gently back the screw out.

Repair hammer marks in wood
Lay a damp rag over the ding. Press a hot iron over the rag for a few seconds, and then check out the mark. The heat will cause the wood to absorb moisture like a sponge, forcing it back into shape. Repeat until there’s no evidence of your sorry skills.

Destink your fridge
Place an open bowl of ground coffee on the bottom shelf. Within a week, the coffee will absorb all of the foul odors—and leave behind the pleasing aroma of extrabold Sumatra.

Destink your bathroom
Switch on the fan and hold a single square of toilet paper to the grate, says Palanca. If the suction holds the paper up, the fan works fine—try a plug-in air freshener. If the paper won’t stay, you can either replace the fan (measure the hole and buy a new fan from the hardware store) or use an unbent coat hanger to reach up and clear out any clogs.

Secure your wireless Internet
Access your router’s setup menu through your Web browser—see your manual for the correct address. Once you’re in, start building your defenses.

1 Look for the tab that lets you change the “SSID”: That’s the name of your network. Make it something unique—think of it as a password.
2 Change the SSID broadcast feature, usually found under “advanced settings,” to “disabled.” Now, when a wireless modem looks for nearby networks, yours won’t show up.
3 Most routers have either wireless encryption (WEP) or Wi-Fi protected access (WPA). Crank the encryption up to its highest setting (probably 128-bit) and enter a password to generate a key. This will spit out a bunch of gibberish—that’s good. Copy everything down onto a notepad and save all settings.
4 The computer on which you set up the network will already be connected. When you want to connect another computer, you just need to type in the gibberish.

Unjam a garbage disposal
Most disposals have hex-wrench holes on the bottom. Insert your wrench and reverse the blades, freeing the jammed item. Then reach in and grab it.

Stop a toilet from overflowing
Quick! Take the lid off the tank and lift the rubber ball to shut the inflow valve to the bowl.

Replace stained carpeting
1 Cut a perfect rectangle around the stained carpet and up to the closest wall. At the base of the wall is a tack strip that will help hold down the new piece.
2 Using the stained square as a template, cut the patch to fit exactly.
3 Lay down double-sided carpet tape along the three edges of the hole that don’t have tacks.
4 Starting at the taped edges, press the carpet down tightly. Tuck the remaining edge under the baseboard, where the tacks will grab hold.

Replace a cracked tile
1 Place strips of masking tape along the edges of surrounding tiles to keep them from chipping.
2 Scrape away the grout from around the broken tile.
3 Crack the broken tile into pieces with a small hammer. Once shattered, the tile should come loose from the glue holding it down. Scrape the remaining adhesive (it’s actually called “thinset”) from the surface with a putty knife.
4 Apply a coat of new thinset with a grooved trowel. “Grooves keep the adhesive at an even thickness, which helps the tile sit flat,” says Carter Oosterhouse, a professional handyman and the host of HGTV’s Carter Can. Press the tile into place, using plastic spacers around the edges
to ensure it’s perfectly aligned. Let it sit overnight.
5 Remove the spacers and use a “float,” or rubber trowel, to apply premixed grout around the edges. Don’t worry about being neat—the grout won’t bond to the tile. Wipe off the excess and repeat until the gaps are filled. Let the tile dry for 4 hours before stepping on it or getting it wet.

Remove the base of a smashed lightbulb
Make sure the lamp is unplugged or, if it’s hardwired, flip off the circuit breaker. Clean off the bigger shards from the base, then press the cut side of a half potato down on it. Turn counterclockwise.

Break into your house
Slide the corner of your driver’s license between the door and the jamb, pressing the edge down on the latch. While maintaining downward pressure, quickly shake the door back and forth until the card forces the latch into the door. If it doesn’t work, congratulations: Your home is protected by a well-made doorknob. Now call a locksmith.

Fix a hole in drywall
1 Cut a square or rectangle at an easy-to-measure size—like 5 by 5 inches—around the hole with a utility knife, says former Sex Pistols front man John Lydon, who knows a few things about punching (and fixing) walls. Be sure to expose half the width of the closest stud.
2 Cut a new square of drywall to fit. Screw the patch onto the stud, and cover the cracks with a piece of joint tape. Coat the entire work area with a thin sheet of joint compound.
3 When dry, sand the area with a fine-grit sandpaper and apply paint primer over the patch. If you still see seams, coat with more compound and sand again.

I hope you Enjoy!

Sincerely Yours,

Natalie Pyles

P.S. Call today 480-212-1947 or fax request 623-399-4199 for your FREE Tool Box of Fit Tests and Nutritional Analysis this will an Absolute must have valuable tool to add to your bag of tricks to gain that slight edge Men Guaranteed!

P.S.S. Ok not ready yet then go to guywisdomhealthandfitness@yahoo.com and request your FREE report '5 Killer Mistakes that men make to get lean Abs' and we will get that to you ASAP! Have a Fantastic Day!