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Copyright 2012 by Meglio Performance Systems LLC. All Rights

Reserved. No portion of this manual may be used, reproduced or transmitted in any form or by any means, electronic or mechanical, including fax, photocopy, recording or any information storage and retrieval system by anyone but the purchaser for their own personal use. This manual may not be reproduced in any form without the express written permission of Joe Meglio, except in the case of a reviewer who wishes to quote brief passages for the sake of a review written for inclusions in a magazine, newspaper, or journal and these cases require written approval from Joe Meglio prior to publication. For more information, please contact: Meglio Performance Systems LLC 100 Snug Harbor Road Staten Island, New York 10310 Email: Joe@MeglioPerformance.com Website: http://www.joemeglio.com

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Disclaimer: The information in this book is offered for educational purposes only; the reader should be cautioned that there is an inherent risk assumed by the participant with any form of physical activity and diet. With that in mind, those participating in strength and conditioning programs should check with their physician prior to initiating such activities. Anyone participating in these activities should understand that such training initiatives might be dangerous if performed incorrectly, and may not be appropriate for everyone. The author assumes no liability for injury; this is purely an educational manual to guide those already proficient with the demands of such programming.

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Upper Body Workouts Below are your bonus upper body workouts. Do these workouts in-between Day 1 and 2 of the Deadlift Like A Man program. Week 1 Day 1 1A) Overhead press 2 X 5 @ RP 7 1B) Weighted Pull-ups X 3-5 2A) T Bar Rows 5 X 10 2B) DB Bench press 4 X 8 3A) EZ Bar Curls 3 X 12 3B) Tate Presses 3 X 10 3B) Rear Delt Raise 3 X 14

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Week 2 Day 1 1A) Overhead press 3 X 3 @ RP 8 1B) Weighted Pull-ups X 3-5 2A) T Bar Rows 5 X 10 2B) DB Bench press 4 X 8 3A) EZ Bar Curls 3 X 12 3B) Tate Presses 3 X 12 3B) Rear Delt Raise 3 X 15

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Week 3 Day 1 1A) Overhead press 1 X 5 @ RP 8, 1 X 3 @ RP 9 1B) Weighted Pull-ups X 3-5 2A) T Bar Rows 5 X 8 2B) DB Bench press 4 X 6 3A) EZ Bar Curls 3 X 12 3B) Tate Presses 3 X 12 3B) Rear Delt Raise 3 X 15

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Week 4 Day 1 1A) Overhead press 3 X 5 1B) Weighted Pull-ups 3 X 5 2A) T Bar Rows 3 X 8 2B) DB Bench press 3 X 8 3A) EZ Bar Curls 2 X 12 3B) Tate Presses 2 X 12 3B) Rear Delt Raise 2 X 15

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Week 5 Day 1 1A) Close Grip Bench 2 X 5 @ RP 7 1B) Bent over Barbell Rows X 5 2A) Seated DB Military Press 4 X 8 2B) Weighted Pull-ups 4 X 8 3A) DB Power Cleans 3 X 10 3B) Triceps Pushdowns 3 X 12 3C) Zottman Curls 3 X 10

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Week 6 Day 1 1A) Close Grip Bench 3 X 3 @ RP 8 1B) Bent over Barbell Rows X 5 2A) Seated DB Military Press 4 X 8 2B) Weighted Pull-ups 4 X 8 3A) DB Power Cleans 3 X 12 3B) Triceps Pushdowns 3 X 12 3C) Zottman Curls 3 X 12

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Week 7 Day 1 1A) Close Grip Bench 1 X 5 @ RP 8, 1 X 3 @ RP 9 1B) Bent over Barbell Rows X 5 2A) Seated DB Military Press 4 X 6 2B) Weighted Pull-ups 4 X 6 3A) DB Power Cleans 3 X 12 3B) Triceps Pushdowns 3 X 12 3C) Zottman Curls 3 X 12

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Week 8 Day 1 1A) Close Grip Bench 3 X 5 1B) Bent over Barbell Rows 3 X 5 2A) Seated DB Military Press 3 X 6 2B) Weighted Pull-ups 3 X 6 3A) DB Power Cleans 2 X 10 3B) Triceps Pushdowns 2 X 10 3C) Zottman Curls 2 X 10

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Week 9 Day 1 1A) Floor Press 2 X 5 @ RP 7 1B) Chest Supported Rows X 10 2A) Barbell Push Press 4 X 8 2B) Weighted Chin Ups 4 X 8 3A) Hammer Curls 3 X 15 3B) Rolling Triceps Extension 3 X 15/15 3C) 1 Arm DB Shrug 3 X 15/15

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Week 10 Day 1 1A) Floor Press 3 X 3 @ RP 8 1B) Chest Supported Rows X 10 2A) Barbell Push Press 4 X 8 2B) Weighted Chin Ups 4 X 8 3A) Hammer Curls 3 X 12 3B) Rolling Triceps Extension 3 X 12/12 3C) 1 Arm DB Shrug 3 X 12/12

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Week 11 Day 1 1A) Floor Press 1 X 5 @ RP 8, 1 X 3 @ RP 9 1B) Chest Supported Rows X 8 2A) Barbell Push Press 4 X 6 2B) Weighted Chin Ups 4 X 6 3A) Hammer Curls 3 X 10 3B) Rolling Triceps Extension 3 X 10/10 3C) 1 Arm DB Shrug 3 X 10/10

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Week 12 Day 1 1A) Floor Press 3 X 5 1B) Chest Supported Rows 3 X 5 2A) Barbell Push Press 3 X 6 2B) Weighted Chin Ups 3 X 6 3A) Hammer Curls 2 X 10 3B) Rolling Triceps Extension 2 X 10/10 3C) 1 Arm DB Shrug 2 X 10/10

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Recommended Resources Lift Like A Man This is the exact blueprint I use to train myself and use to create beasts in the gym. Bodyweight Bodybuilding Secrets The ultimate bodyweight program that will get you jacked and ripped while staying healthy. The Underground Strength Kit- Zach Even-Eshs No-Nonsense, Proven Roadmap for Developing Brute Strength and Granite Hard Muscle Travis Stoetzels Bags, Bells & Bodyweight- Awesome program that combines kettlebells, sandbags and your own bodyweight for killer workouts and results The Renegade Diet One of the best resources out there on intermittent fasting and how it can help you gain muscle while loosing fat.