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Ultimate Definition 21 Day Jump Start

Getting Prepared: Day 1 & Day 2
Welcome to Ultimate Definition!
Legal & Medical Disclaimer
Getting Started Step by Step: Video
The Winning Formula for Ultimate Definition: Video
Checklist for Success
Champion Nutrition Signals
What’s In Your Water? : Video
Training Products & Supplements by Ron Williams
Measure Your Success
Body Measurement Instructions
Before During & After Photo Instructions
Track Your Progress: Body Measurement Chart
Track Your Progress: Daily Weight Chart
21-Day Jump Start: Nutrition Plan
21-Day Nutrition: Overview Video
21-Day Jump Start: Food List
Foods and Toxins to Avoid
Eating on the Go
Grocery List
21-Day Jump Start: Daily Coaching
Day 01
Day 02
Day 03
Day 04
Day 05
Day 06
Day 07
Day 08
Day 09
Day 10
Day 11
Day 12
Day 13
Day 14
Day 15
Day 16
Day 17
Day 18
Day 19
Day 20
Day 21
21-Day Jump Start: Exercise Plan Options
21-Day Jump Start: Exercise Overview Video
Safety Instructions for Training
21-Day Jump Start: Exercise Options Overview
Option #1: Gym Workout Program Overview
Gym Workout Reps & Sets Overview
Gym Workout Log
Calculate Max 70
8-Minute Core Crunch
Option #1: Chest - Shoulders - Triceps Gym Workout (Day 1 and Day 4)
Chest / Shoulders / Triceps (Reps & Sets)
8-Minute Core Crunch
Chest Press – Form & Technique Video
Dumbbell Fly – Form & Technique Video
Incline Dumbbell Press – Form & Technique Video
Lateral Raises – Form & Technique Video
Side Laterals – Form & Technique Video
Front Raises – Form & Technique Video
Tricep Pushdowns – Form & Technique Video
Tricep Kickback – Form & Technique Video
Option #1: Back & Biceps Gym Workout (Day 2 and Day 5)
Back & Biceps (Reps & Sets)
Lat Pulldowns – Form & Technique Video
Seated Rows – Form & Technique Video
Standing Bent Over Rows – Form & Technique Video
Lying Dumbbell Rear Delts – Form & Technique Video
Face Pulls – Form & Technique Video
Seated Bicep Curls (Dumbbells) – Form & Technique
Standing Bicep Curls (Dumbbells) – Form & Technique Video
Low Back Extensions – Supermans – Form & Technique Video
Option #1: Lower Body - Legs & Gluts Gym Workout (Day 3 and Day 6)
Lower Body: Legs & Gluts (Reps & Sets)
Squats – Form & Technique Video
Leg Extensions – Form & Techniqe Video
Leg Curls – Form & Technique Video
Calf Raises – Form & Technique Video
Option #2: Home Workout Resistance Program
Home Workout Overview Reps & Sets
Home Workout Log
8-Minute Core Crunch
Iron Chest Master – Build & Burn Workout
Chest Press w/Resistance Bands – Form & Technique Video
Lateral Raises w/Resistance Bands – Form & Technique Video
Upright Rows w/Resistance Bands – Form & Technique Video
Overhead Tricep Extensions w/Resistance Bands – Form & Technique Video
Bent Over Tricep Extensions w/Resistance Bands – Form & Technique Video
Lat Pulldown w/Resistance Bands – Form & Technique Video
Standing Bent Over Rows w/Resistance Bands – Form & Technique Video
Shoulder Shrugs w/Resistance Bands – Form & Technique Video
Rear Delts w/Resistance Bands – Form & Technique Video
Bicep Curls w/Resistance Bands Video
Low Back Extensions – Supermans – Form & Technique Video
Jump Squats – Form & Technique Video
Squats w/Resistance Bands – Form & Technique Video
Lunges – Form & Technique Video
Side Steps w/Resistance Bands – Form & Technique Video
Calf Raises (Home Workout) – Form & Technique Video
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Bent Over Tricep Extensions w/Resistance Bands – Form & Technique Video

Ultimate Definition 21 Day Jump Start Bent Over Tricep Extensions w/Resistance Bands – Form & Technique Video
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