title: Weight Lifting:  Basic Moves for Effective Training for Muscle Building in Minimum Time! (A Better Body Forever series) (Volume 6)
author: Dennis E. Bradford Ph.D.
description: Dennis E. Bradford, Ph.D., has had an interest in weight lifting for over 50 years. He's trained himself for several decades as well as successfully trained others. This book concentrates all he's learned into just one or two 10-minute workouts weekly. He provides much more information about strength training, weight lifting exercises, and effective routines at http://www.lasting-weight-loss.com/. He's the author of over a dozen books and several on reducing one's percentage of body fat naturally in a way that lasts.
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  DAY XERO XERO 400 TEST                                         
  REST TIMES AND INSTRUCTIONS: You should aim to complete all prescribed reps of the TIER 1 exercises before moving onto TIER 2. Should you feel 
  that this will have a detrimental effect on your time, you are permitted to drop to TIER 2 prior to finishing however you will need to add 20 reps to 
  each exercise in TIER 2. You are permitted to bounce between exercises of a given tier in order to complete the reps prescribed for that tier. Your final 
  score is determined by how quickly you can complete all reps in all TIERS in good form.
  TIER 1
  TIER 2
  Handstand Pushups x 40
  Hand Release Pushups x 60 (80 with penalty)
  XFG's x 40
  Alt. Side Lunges x 60 (80 with penalty)
  Pullups x 40
  Thumbs Up Pushups x 60 (80 with penalty)
  Alt. Side Kickthroughs x 40 (Right/Left = 1 rep)
  Squat Thrusts x 60 (80 with penalty)
  DAY 1  SET XERO A                                                                                   * Exercises to beat fail