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Ultimate Definition Phase 2

Ultimate Definition Phase 2: Overview
Legal & Medical Disclaimer
Ultimate Definition Phase 2: Nutrition & Exercise Overview Video
Champion Nutrition Signals
Training Products & Supplements by Ron Williams
Continue Measuring Your Success
Body Measurements Instruction
Before During & After Photo Instruction
Track Your Progress: Body Measurement Chart
Track Your Progress: Daily Weight Chart
Ultimate Definiton Phase 2: Nutrition Plan (Energy System)
Ultimate Definition Phase 2: Food List
Macronutrients Per Day Formula
Foods & Toxins to Avoid
Eating on the Go
Sample Daily Meal Planner
Grocery List
Ultimate Definition Phase 2: Exercise Overview (Body Sculpting System)
Safety Instructions for Training
Exercise Options Overview
8-Minute Core Crunch
Option #1: Gym Workout Program
Gym Workout Reps & Sets Overview
Gym Workout Log
Re-Calculate Max 70
8-Minute Core Crunch
Chest Press – Form & Technique Video
Chest Fly – Form & Technique Video
Cable Crossover – Form & Technique Video
Front Overhead Shoulder Press – Form & Technique Video
Lateral Raises – Form & Technique Video
Side Laterals – Form & Technique Video
Tricep Kickbacks – Form & Technique Video
Overhead Tricep Extensions – Form & Technique Video
Pull-Ups – Form & Technique Video
Standing Bent Over Rows – Form & Technique Video
Seated Cable Rows – Form & Technique Video
Face Pulls – Form & Technique Video
Lying Dumbbell Rear Delts – Form & Technique Video
Standing Barbell Bicep Curls – Form & Technique Video
Standing Bicep Curls (Dumbbells) – Form & Technique Video
Low Back Extensions – Supermans – Form & Technique Video
Leg Press – Form & Technique Video
Lunges – Form & Technique Video
Leg Curls – Form & Technique Video
Leg Extensions – Form & Techniqe Video
Calf Raises – Form & Technique Video
Option #2: Home Workout Resistance Program
Home Workout Reps & Sets Oveview
Home Workout Log
8-Minute Core Crunch Video
Iron Chest Master – Build & Burn Workout
Chest Press w/Resistance Bands – Forms & 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 Row 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
Monday - Daily Coaching
Monday Suggested Meal Plan
Option #1: Gym Workout: Chest / Shoulders / Triceps
Option #2: Home Workout Resistance Training: Chest / Shoulders / Triceps
Tuesday - Daily Coaching
Tuesday Suggested Meal Plan
Option #1: Gym Workout: Back & Biceps
Option #2: Home Workout Resistance Training: Back & Biceps
Wednesday - Daily Coaching
Wednesday – Suggested Meal Plan
Option #1: Gym Workout: Lower Body – Legs & Gluts
Option #2: Home Workout Resistance Training: Lower Body – Legs & Gluts
Thursday - Daily Coaching
Thursday Suggested Meal Plan
Option #1: Gym Workout: Chest / Shoulders / Triceps
Option #2: Home Workout Resistance Training: Chest / Shoulders / Triceps
Friday - Daily Coaching
Friday Suggested Meal Plan
Option #1: Gym Workout: Back & Biceps
Option #2: Home Workout Resistance Training: Back & Biceps
Saturday - Daily Coaching
Saturday Suggested Meal Plan
Option #1: Gym Workout: Lower Body – Legs & Gluts
Option #2: Home Workout Resistance Training: Lower Body – Legs & Gluts
Sunday - Daily Coaching
Sunday Suggested Meal Plan
Day of Rest & Tracking Your Progress
Previous Training
Next Training

Option #2: Home Workout Resistance Training: Back & Biceps

Ultimate Definition Phase 2 Option #2: Home Workout Resistance Training: Back & Biceps
  • Home Workout: Back & Biceps
  • 0 to 30 Minutes of High Intensity Cardio depending on your needs – refer to Phase 2 Nutrition & Exercise Overview Video.

#1 - Home Workout: Back & Biceps

  • Watch the Form & Technique Video for each exercise and perform each exercise as trained.
  • Keep track of your progress on the Home Workout Log.

#2 - 0 to 30 Minutes of High Intensity Cardio

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Back to Program
Next Training

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