Leg/Knee Ab Raises. | Self-Developed

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Self-Development Course 2.0

INTRO TO COURSE.

Intro To Self-Development Course. (1:26)

SECTION 1: PERSONAL GROWTH.

Intro To Personal Growth. (0:32)

PART 1: FITNESS.

1. Fitness & Workout Selection. (1:34)
2. Exercise Selection. (Isolation Vs. Compound) (2:54)
3. Muscle Fibre Optimization. (Fast Vs. Slow) (1:22)
4. Sets, Reps, Rest Times & More. (2:28)
5. Changing Up Exercises, When To & Why. (1:29)
6. Stretching, Rehabilitation & Injury Prevention. (2:08)
WORKOUT PDF.

PART 2: NUTRITION.

1. Intro To Nutrition. (0:49)
2. Understanding Macronutrients. (5:56)
3. Understanding Micronutrients. (2:32)
4. Water & Liquids. (2:19)
5. Supplementation. (8:04)
6. Intuitive Eating & Tracking Calories. (3:51)
NUTRITION PDF.

PART 3: INTERMITTENT FASTING.

1. Intro To Intermittent Fasting. (0:33)
2. What Is Intermittent Fasting/Benefits? (2:51)
3. How Long Should I Fast For? (4:46)
4. Feeding Window & What To Eat. (2:42)
5. Who Should Not Do Intermittent Fasting? (2:54)

PART 4: NOFAP

1. Intro To Nofap. (0:30)
2. Benefits Of Nofap & Why We Do It. (3:35)
3. How To Get Started On Nofap. (8:22)
4. How To Now Master Nofap Longterm. (9:31)
5. Nofap Classic Mode Vs. Hard Mode. (5:30)
6. Making Nofap A Lifestyle/Using It For Good. (2:08)

PART 5: MEDITATION.

1. Intro To Meditation. (0:37)
2. What Is Meditation & How Do We Do It? (5:41)
3. Guided Mediation Session.

PART 6: COLD SHOWERS & EARLY RISING.

1. Intro To Cold Showers & Why We Do Them. (2:51)
2. Different Types Of Cold Showers & How To Do Them. (5:08)
3. Early Rising & How To Master It. (5:28)

OUTRO TO PERSONAL GROWTH.

Outro To Personal Growth. (0:35)

SECTION 2: RELATIONSHIP GROWTH.

Intro To Relationship Growth. (0:39)
1. Understanding Masculinity & Femininity. (6:15)
2. What It Means To Be A Man & How To Attract Women. (10:00)
3. Sh*t Tests, Pulling Back And Fixing Problems In Relationships. (9:04)
Doing Well With Women And Making It A Lifestyle Long Term. (11:16)

SECTION 3: CRAFT & WORLD GROWTH.

Intro To Craft & World Growth. (0:24)
1. Finding Your Passion/Purpose. (8:01)
2. Utilizing Social Media To Grow Business. (6:16)
3. Creating Value To Build Your Brand. (11:04)
4. Creating Services/Products For Clients. (3:37)
5. Scaling Your Business & Starting Youtube. (9:23)
6. Staying Authentic & Creating A Legacy. (5:46)
Outro To Craft & World Growth. (1:31)
CAMERA/WEBSITE RESOURCES.

OUTRO TO COURSE.

Outro To Self-Development Course. (1:31)

EXERCISE SELECTION FOR WORKOUTS:

Dumbbell Bicep Curls. (0:31)
Barbell Wide Grip Curls. (0:16)
Dumbbell Hammer Curls. (0:13)
Cable Bicep Curls. (0:22)
Barbell Reverse Curls. (0:24)
Dumbbell Incline Curls. (0:26)
Barbell Close Grip Curls. (0:13)
Bicep Curl Machine. (0:14)
Pull-Ups. (0:45)
Neutral Pull-Ups. (0:13)
Chin-Ups. (0:21)
Lat Pulldown Machine. (0:24)
Bent Over Barbell Row. (0:39)
Back Pulling Machine. (0:29)
Back Cable Rows. (0:40)
Dumbbell Rows. (0:30)
T-Bar Rows. (0:33)
Neutral Grip Pulldowns. (0:24)
Close Grip Pulldowns. (0:23)
Deadlift. (1:20)
Flat Barbell Bench Press. (0:39)
Incline Dumbbell Chest Press. (0:25)
Flat Dumbbell Chest Press. (0:24)
Incline Barbell Bench Press. (0:48)
Machine Chest Fly. (0:44)
Machine Chest Press. (0:32)
Low To High Chest Cable Flys. (0:32)
High To Low Chest Cable Fly's (0:33)
Push-ups. (0:34)
Dumbbell Shoulder Press. (0:33)
Arnold Shoulder Press. (0:27)
Front Dumbbell Shoulder Raises. (0:27)
Rear Shoulder Delt Machine Fly. (0:30)
Barbell Seated Shoulder Press. (0:52)
Dumbell Rear Delt Fly's. (0:17)
Dumbbell Shoulder Raises. (0:24)
Shoulder Military Press. (0:47)
Machine Shoulder Press. (0:31)
Tricep Pushdowns. (0:33)
Dumbbell Tricep Kickbacks. (0:20)
Tricep Rope Pushdowns. (0:33)
Close Grip Bench Press. (0:38)
Tricep Dumbbell Skull-crushers. (0:25)
Tricep Dips. (0:34)
Dumbbell Tricep Single Extensions. (0:24)
Dumbell Tricep Extensions. (0:23)
Machine Tricep Extensions. (0:18)
Barbell Tricep Skull-crushers. (0:20)
Barbell Squats. (1:19)
Stiff Legged Deadlifts. (0:47)
Sumo Deadlift. (0:53)
Leg Press. (0:32)
Romanian Deadlifts. (0:30)
Dumbbell Lunges. (0:34)
Leg Extensions. (0:24)
Hamstring Curls. (0:20)
Smith Machine Calf Raises. (0:32)
Barbell Calf Raises. (0:24)
Seated Calf Raises. (0:25)
Decline Sit-Ups. (0:22)
Standing Calf Raises. (0:21)
Dumbbell Calf Raises. (0:19)
Leg Press Calf Raises. (0:16)
Ab Crunches. (0:18)
Leg/Knee Ab Raises. (0:27)
Machine Ab Crunches. (0:16)
Ab Cable Crunches. (0:29)
Ab Bicycles. (0:11)
Russian Oblique Twists. (0:19)
Oblique Wood-Choppers. (0:29)

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