THE PERFECT WORKOUT AS TOLD BY DR MARK MITCHELSON M.B., B.S. (QLD).

TO CREATE A PERFECT, BALANCED PHYSIQUE, ONE WOULD ABIDE BY THESE FOLLOWING PRINCIPALS.

DAY 1. IS THE CHEST, TRICEPS AND CALVES (PUSHING EXERCISES).

DAY 2. IS THE BACK, TRAPS AND BICEPS (PULLING EXERCISES).

DAY 3. IS THE LEGS, CALVES AND SHOULDERS (PUSHING EXERCISES)

DO NO MORE THAN 10 SETS FOR A LARGE BODY PART, SUCH AS THE CHEST & BACK AND DO 14 SETS FOR LEGS.

DO NO MORE THAN 6 SETS FOR A SMALL BODY PART, SUCH AS THE TRICEPS, BICEPS AND SHOULDERS.

DO NO MORE THAN 3 SETS FOR THE CALVES AND TRAPS.

DO 3 OR 4 VARIETIES OF EXERCISES FOR THE LARGE BODY PARTS AND 2 VARIETIES OF EXERCISES FOR THE SMALLER BODY PARTS.

PERFORM EXERCISES ON THE LARGE BODY PARTS FIRST AND THE SMALLER BODY PARTS LAST.

USE PYRAMID AND REVERSE PYRAMID TRAINING TECHNIQUES, WITH REGARDS TO THE REPETITION RANGE APPLIED IN YOUR TRAINING, (COMMONLY 6 TO 12 REPS ARE USED) UTILIZING PROGRESSIVE OVERLOAD TRAINING, AS THIS WILL WORK BOTH THE FAST TWITCH AND THE SLOW TWITCH MUSCLE FIBRES EQUALLY.

LEARN THE CORRECT FORM FOR EACH EXERCISE AND CONCENTRATE ON GETTING THE “RIGHT FEEL” FOR EACH AND EVERY REP OF EVERY SET, SO AS TO CREATE THE MAXIMUM “MUSCLE PUMP” POSSIBLE AND TO DEVELOP THE “MIND - MUSCLE” NEUROLOGICAL LINK.

USE THE “INSTINCTIVE TRAINING PRINCIPLE” TO VARY THE TRAINING LOAD ON A PARTICULAR DAY, DEPENDING ON HOW STRONG YOU FEEL ON THAT PARTICULAR DAY.

BEGIN EVERY WORK OUT WITH AT LEAST A MINIMUM OF ONE LIGHT SET TO PRACTICE THE FORM OF THE EXERCISE INVOLVED. SO AS TO STRETCH AND WARM UP THE MUSCLE GROUP TO BE TRAINED.

IN COLD CLIMATES TRY FIVE TO TEN MINUTES ON THE EXERCISE BIKE OR TEADMILL TO START OFF WITH, AS WELL AS THE PRACTICE WARM UP SET.

EACH INDIVIDUAL WORK OUT, SHOULD LAST NO LONGER THAN ONE HOUR'S DURATION.

DAY 1.

CHEST

INCLINE BENCH PRESS (4 SETS) (BARBELL OR DUMBELL)

BENCH PRESS (4 SETS) (BARBELL OR DUMBELL)

FLY’S, INCLINE FLY’S, PEC DECS OR CABLE CROSS OVERS (2 SETS)

TRICEPS

FRENCH PRESS (3 SETS) (ON THE EZ BAR)

STANDING TRICEPS EXTENSIONS (3 SETS)

CALVES

DONKEY OR STANDING CALF RAISES (3 SETS)

DAY2.

BACK

LAT PULLDOWN TO FRONT (4 SETS)

LAT PULLDOWN TO REAR (4 SETS)

SPIDER ROWS (2 SETS) (ON THE BACK SUPPORTED MACHINE)

TRAPS

DUMBELL TRAP RAISES (3 SETS)

BICEPS

DUMBELL INCLINE CURLS (3 SETS)

PREACHER CURL MACHINE (3 SETS)

DAY3.

LEGS

LEG PRESS (4 SETS)

HACK SQUATS (2 SETS)

LEG EXTENSIONS (2 SETS)

LEG CURLS (2 SETS)

ADUCTOR EXERCISE MACHINE (2 SETS)

CALVES

DONKEY OR STANDING CALF RAISES (3 SETS)

SHOULDERS

SMITH MACHINE BARBELL PRESS BEHIND THE NECK (4 SETS) (OR USE DUMBELLS)

STANDING DUMBELL SIDE LATERAL RAISE (1 SET)

BENT OVER DUMBELL SIDE LATERAL RAISE (1 SET) (OR USE THE CABLE MACHINE)

USE PARTIAL REPS, FORCED REPS, OR DESCENDING SETS, ON THE LAST SET FOR EACH BODY PART, TO GET THE MAXIMUM INTENSITY FOR EACH WORK OUT.

GET ADEQUATE REST, SLEEP, FOOD AND SOME NATURAL HERBAL ANABOLIC SUPPLEMENTS FOR RECUPERATION BETWEEN THE WORK OUTS.

IF INJURED ALLOW 7 DAYS REST. THIS IS FOLLOWED BY 1 TO 2 WEEKS ON LIGHT TRAINING (HIGH REPS OF 15 TO 20 REPS). THEN THIS IS FOLLOWED BY 1 TO 2 WEEKS ON MODERATE TRAINING (MEDIUM REPS OF 12 TO 15 REPS). THEN YOU MAY RETURN TO THE NORMAL WORKOUT.

USE THE ECCLECTIC WORK OUT PRINCIPLE, TO CHANGE THE WORK OUT MODALITIES PERIODICALLY, TO BREAK THROUGH TRAINING PLATEAUS.

CHANGE THE REPETITION RANGE AND EXERCISE TYPE USED PERIODICALLY TO BREAK THROUGH TRAINING PLATEAUS.

FOR EXAMPLE, USE DUMBELLS VERSUS BARBELLS FOR A CHANGE FROM TIME TO TIME.

A THREE PHASE ROTATION OF WORK OUT TYPES, WITH EACH PHASE LASTING 4 WEEKS, WORKS QUITE EFFECTIVELY.

SET SHORT- AND LONG-TERM TRAINING GOALS EACH YEAR OR 6 MONTH PERIOD OF TIME, TO MENTALLY FIX ON.

REMEMBER, A LIGHT WORK OUT IS BETTER THAN NO WORK OUT AT ALL.

MAKE YOUR WORK OUTS FUN AND FAST, AS THIS IS ANOTHER METHOD FOR INCREASING THE INTENSITY OF YOUR WORKOUTS.

ENJOY YOUR TIME SPENT IN THE GYMNASIUM. IT SHOULD NOT BE A CHORE AS SUCH, BUT AN EXHILERATING EXPERIENCE!

STANDARD STRETCHING EXERCISES PLUS ABDOMINAL EXERCISES

HYPEREXTENSIONS SHOULD BE PERFORMED LYING ON YOUR ABDOMEN ARCHING YOUR WHOLE SPINE, WITH A MODERATE ARCH AND CONTRACTION HELD FOR APPROXIMATELY SEVEN SECONDS. DO NOT ARCH TOO HARD, AS THIS CAN STRAIN THE LIGAMENT ATTACHMENTS OF THE LONGISSIMUS MUSCLES THAT RUN ON EITHER SIDE OF THE SPINE AND CAUSE MUSCLE PAIN.

THE HAMSTING STRETCH IS PERFORMED LYING ON YOUR BACK WITH THE AIM OF FLEXING YOUR LEG TO AT LEAST A NINETY-DEGREE ANGLE TO YOUR BODY AT THE HIP, BY PULLING ONE LEG AT A TIME WITH BOTH HANDS BEHIND THE KNEE AND HOLDING THE STRETCH FOR AT LEAST THIRTY SECONDS. THE HAMSTRING STRETCH ELONGATES WITH PRACTISE THE HAMSTRINGS OR EXTENSOR MUSCLES OF THE THIGH AND THUS PROMOTES GOOD LUMBAR SPINE HEALTH.

THE PSOAS STRETCH IS PERFORMED KNEELING ON ONE KNEE AT A TIME WITH THE OTHER LEG EXTENDED AND THE BODY HELD UPRIGHT NORMALLY BALANCING YOURSELF NEXT TO A BENCH OR BED IF AT HOME. THE KEY TO THIS STRETCH WHICH IS HELD FOR AT LEAST THIRTY SECONDS IS TO EXTEND AT THE HIP JOINT BY LEANING FORWARD ANTERIALLY, WHILST AT THE SAME TIME ARCHING THE BACK POSTERIALLY. THE PSOAS STRETCH ELONGATES THE FRONT MUSCLES OF THE THIGH (THE FLEXORS) AND THE PSOAS MUSCLE, WHICH IS A HIP FLEXOR AND THUS PROMOTES GOOD LUMBAR SPINE HEALTH.

ABDOMINAL EXERCISES WILL CONSIST OF WORKING PROGRESSIVELY UP TO 100 STANDARD TYPE CRUNCHES, MAKING SURE THAT YOUR LUMBAR SPINE IS ALWAYS COMPLETELY IN CONTACT WITH THE FLAT SURFACE THAT YOU ARE LYING ON. (THIS EXERCISE WILL WORK THE UPPER ABDOMINAL MUSCLES) THEN IMMEDIATELY PERFORM UP TO 50 STRAIGHT LEG RAISES, WHICH WILL WORK THE LOWER PARTS OF THE ABDOMINAL MUSCLES, GIVING YOUR RECTUS ABDOMINUS MUSCLES, A FULL COMPLETE WORKOUT!

TO WORK THE INTERNAL AND EXTERNAL OBLIQUES THEN 2 SETS OF 50 REPETITIONS OF RUSSIAN TWISTS WILL COMPLETE YOUR ABDOMINAL WORKOUT PROGRAM.

BY EXERCISING AND STRETCHING THE FLEXOR AS WELL AS THE EXTENSOR MUSCLES OF THE BODY IN THE PRESCRIBED RATIO OF REPETITIONS, A PERFECT BALANCE OF THE MUSCLES INVOLVED IS THUS ACHIEVED.

STANDARD STRETCHING AND ABDOMINAL EXERCISES MAY BE PRACTISED UP TO 5 TIMES PER WEEK

PLEASE NOTE:

See below for the ordering of home gymnasium equipment, that I personally recommend from www.amazon.com which can be conveniently delivered direct to your home address anywhere in the world!

Yours Truly,

Dr Mark Mitchelson M.B., B.S.(QLD)

TO ALL THE CITIZENS OF THE PLANET EARTH, why not join Dr Mark Mitchelson on his personal journey to "THE TREE OF LIFE" and "THE ALL-AUSTRALIAN NATURAL ANTI-AGING HEALTH REVOLUTION" and IMMEDIATELY join "CLUB MANDRAKE"!

For All Valued Clients Whom Wish to Join "CLUB MANDRAKE".

Please be advised that if you require the Formulae for the Three MED-HGH products, the MED-HGH+30 Growth Hormone Releaser and the MED-HGH POWER PROPULSOR to be sent to you, plus as an additional bonus, the ALL AUSTRALIAN NATURAL ANTI-AGING PROTOCHOL which includes my MED-HGH TESTO-POWER+30 formula for more mature males and also an,

"EXTENSIVE FREE INFORMATION RESOURCE"

on

"NATURAL MEDICINE" and other relevant topics, the

"CLUB MANDRAKE NATURAL MEDICINE INFORMATION PACK"

This is a full 331-page document explaining in a complete and greatly detailed fashion, the various components of Dr Mark Mitchelson's unique Natural Anti-Aging protocol, which is summarized to some degree on this website. Also, to peruse the component lists of the 3 formulae and what they can do, please go to the Facebook page of Mandrake Biomedical International Pty Ltd. https://www.facebook.com/Mandrake-Biomedical-International-Pty-Ltd-957538147737980/(See link FACEBOOK MANDRAKE on HOME web page)

As an additional bonus for interested members you shall also receive an electronic copy of my 2 books

"THE ORIGIN OF THE ORIGIN AND THE NATURE OF REALITY"

"THE ORIGIN OF THE ORIGIN AND NATURE OF REALITY PART 2".

I will send these

SEVEN

documents to you immediately by return Email, once you have paid $25 (AUD) via the PayPal button link as below.

From every order received, Mandrake Biomedical International Pty Ltd. will donate $5 AUD to Greenpeace so as to "Save the Great Barrier Reef of Australia" from "Cataclysmic Climate Change".

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