Vince Del Monte Presents

LAST MINUTE CONFIDENCE

Weight Training Instructions

Always consult a physician before beginning any exercise program.

Complete a thorough warm-up of cardiovascular activity, static stretching and/or

dynamic stretching before commencing the Last Minute Confidence Workout.

The most optimal weight training frequency will be 3 days on and 1 day off and
then repeat. The second most optimal frequency would be to train 3 days on, 1
day off, 2 days on and 1 day off.

30-40 second rest periods between sets and exercises. This is fast paced and
intense workout because of the brief rest periods. Dont rest a second longer.

Last Minute Confidence relies on SPP tempo on all exercises unless specified
otherwise. Heres how they work:
SLOW/Controlled negative. At least 3-4 seconds to lower or release the weight.
PAUSE at the bottom or top (finish position) of every rep for at least 1 second.
POWER/Explosive concentric. Basically 1 second to pull or press the weight.

Cardio Instructions
AM* WORKOUT on Monday, Wednesday, Friday
20 minutes of Intervals: 50 seconds HIGH INTENSITY alt 30 seconds LOW
INTENSITY. Ideally sprinting, skipping, step mill or stair climbing to deplete a
substantial amount of stored glycogen.
20 minute Ab Circuit. Rotate six of your favorite exercises for 20-30 reps each. Rest 15
seconds between each exercise. Do this for an entire 20 minutes.
20 minutes of Moderate-Easy Intensity. Incline walking, elliptical, cycling, stair climber
or anything non impact.
Total Workout Time: 60 minutes.

AM* WORKOUT on Tuesday, Thursday, Saturday

20 minute Ab Circuit. Rotate six different ab exercises for 10-15 reps each. Rest 30
seconds between exercises and select more weighted and challenging moves to work
in the lower rep range.
20-40 minutes of moderate to easy intensity. Consider this your recovery cardio day
from the intervals you did the previous workout. Take it easy today. Sweat and have a
good stretch afterwards.
Total Workout Time: 40-60 minutes.
*If you cannot train in the morning on a empty stomach, dont worry. This is just one
option. Total caloric expenditure is the key factor when it comes to fat loss.
**The following regime is for MAXIMUM fat burning. Do not do any more than
prescribed above. Let the diet do the rest of the fat burning work. If youre already lean
but want to come in shredded, do a modified version with less volume:
Monday, Wednesday, Friday 20 minutes of intervals
Tuesday, Thursday, Saturday 20 minutes of easy anything

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Supplement Instructions

Pre Cardio Supplements: 100-200 mg of caffeine + 3 grams of L-carnitine. You

can use coffee or a store-bought fat burner that contains caffeine. Blade from
BlueStarNutritionals.com is one I recommend. They also carry L-Carnitine. This
two supplement stack will increase mental focus, blunt fatigue, increase muscle
contraction and release fat from the mitochondria for energy. Drink at least 1-2
liters of water 20 minutes upon waking up.

Post Cardio Supplements: 20 grams of glutamine, 20 grams of BCAA and 5

grams of creatine are excellent immediately after your morning ritual. Adding 1
serving of greens powder to alkalinze your body before having your first meal
when you get home will sustain your energy and keep your muscles hard.

Pre Weight Training Supplements: Before your weight training routine you can
have an energy/pump product like Extreme Rush from BlueStarNutritions.com
(1-2 scoops max).

During Weight Training Supplements: Sip on water mixed with 20 grams of

glutamine, 20 grams of BCAA and 5 grams of creatine again.

15 Minutes After Weight Training: 20-40grams of Hydrolyzed Protein Powder

from Dymatize or Optimum. If you cant find an elite hydrolyzed protein, IsoSmooth from BlueStarNutritions.com is a blend of isolates and very effective.

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Nutrition Instructions

Calories = Bodyweight x 11
Protein = 50% (200lb x 11 = 2200 calories x .50 = 1,100 calories / 4 = 275 grams
Carbs = 25% (200lb x 11 = 2200 calories x .25 = 550 calories / 4 = 137 grams
Fats = 25% (200lb x 11 = 2200 calories x .24 = 550 calories / 9 = 61 grams
Eat six meals a day. 5 whole meals and 1 post workout shake
Divide your protein intake equally between six meals
Divide your carb intake into 2 of your 6 meals. Plan one carb meal before you
workout and one carb meal immediately after your workout
Divide your fats into two meals of the day. Preferably your first and last meal
No cheat days or cheat meals.
Rotate your protein sources every meal
Eat 1-2 cups of veggies with each meal. Broccoli, asparagus, spinach and kale
are your best bets and are free foods Eat more if you wish
Herbs and spices are acceptable
Use as little salt as possible to avoid water retention
Low-sodium sauces (Franks hot sauce) are acceptable. Dont go crazy
Avoid condiments completely
Do your best to avoid restaurants unless you 100% know what they cook with
No alcohol, fruit or dairy
Best fat sources coconut oil, avocado, almond butter, cashews, almonds,
walnuts, fish oils
Best carb sources sweet potatoes and quinoa
Second best carb sources brown rice, oatmeal, white rice, white potatoes
Best protein sources extra lean meat, sirloin, whole eggs, egg whites, white
fish, chicken, turkey
A herbal diuretic is acceptable for the last 7 days
Use a scale. No guessing!
Carbs are measured cooked. Protein is measured pre cooked
Get used to reading food labels to learn how many grams are in each food
source. The more educated you are with how many grams are in different serving
sizes the more control youll have over your body. This is YOUR responsibility
If youre starving, dont panic. Being hungry is a sign of fat loss. Youre outside
your comfort zone and this is good. If you feel like youre dying have 1 or 2
scoops of almond butter with your final meal

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Its only 14 days! Focus on making each day perfect! Youre going to appear
leaner, harder and fuller as you drop fat!

Sample Meal Plan

Meal 1: Mix this all together

Extra lean beef
Tsp of coconut oil
Whole eggs
Spinach
Meal 2: Mix this together
Egg whites
Turkey
Kale
Meal 3: (Pre Workout)
White fish
Sweet Potatoes
Broccoli
Meal 3: (Post Workout)
1 scoop Protein
Meal 4: (30-60 minutes after workout)
White fish
Quinoa
Asparagus
Meal 5:
Chicken
Broccoli
Meal 6:
Sirloin steak
Avocado
Asparagus

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LAST MINUTE CONFIDENCE

Day 1: Chest, Back
CHEST
The Big Picture: Well start with some easier pumping movements to drive blood into
the chest and prepare for the two pressing moves. Focus on squeezing your pecs
through the entire set and on all your chest moves, keep your lower back grilled into the
bench. Lift like a bodybuilder, not a power lifter if your goal is dense and defined
muscle.
Exercises

Total Sets

Reps

Low Cable Flys

Pushups
Flat Bench Flys
High Incline DB Presses
Bench Press
Wide Grip Dips (or Machine Dips)

2
1
2
3
3
1

12
100
10
7-9
7-9
20+

Notes

Use mini sets

6 sec negative
Speed

BACK
The Big Pictures: The focus of this workout is the lower lats to give your entire body a
different appearance. Dont worry about the weight selection. Focus on engaging your
lats before you pull and finish all your reps. Your back is designed to take a lot of abuse
and recovers very fast. Learn how to contract your lower lats without any weight.

Exercises

Total Sets

Reps

Straight Arm Rope Pulldowns

Pullup & Chinup Variations
Underhand Seated Rows
Underhand Med Grip Pulldowns
T-Bar Rows
Chin Ups

2
1
2
3
3
1

12
50
10
7-9
7-9
20+

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Technique

Use mini sets

6 sec negative
Use mini sets

LAST MINUTE CONFIDENCE

Day 2: Hams, Quads, Calves
HAMS
The Big Picture: Hams is a fast twitch muscle fiber so responds better to lower reps
and heavier weights. Focus on contracting your glutes and hamstrings simultaneously.
Full range of motion on curls and deads are vital and dont forget to hang out with the
weight at the top and bottom of each rep.
Exercises

Total Sets

Reps

Notes

Lying Leg Curls

Stiff Leg deadlifts
Leg Press
Curl-Back Hyperextensions

4
4
2
2

9-11
10
7-9
12-15

(Pull with hams)

slow speed

QUADS
The Big Pictures: Quads respond to gold old fashioned intensity and I find the easiest
way to attack quads without loading up lots of weights is higher rep ranges. Focus on
squeezing your quads throughout the entire rep range. Squeeze your glutes and quads
simultaneously when performing your squats.
Exercises

Total Sets

Reps

Leg Extensions
Leg Presses
Hack Squats
Squats
Leg Extension

3
3
2
3
1

12
15
10
7-9
50+

Technique

Use mini sets

Use mini sets

CALVES
The Big Pictures: Stand up on your toes as high as possible. When you dont think you
can go any higher, go higher. Avoid working your calve in only the mid range where its
already dominant. Find new muscle fiber by dropping the weight and getting high on
your tip toes.
Exercises
Superset
Calf Press on Leg Press
Calf Press on Hack Squat

Total Sets

Reps

3
3

15
15

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Technique

LAST MINUTE CONFIDENCE

Day 3: Delts, Triceps, Biceps
DELTS
The Big Picture: Wide delts is all about initiation from the shoulders, not body,
traps or arms. Super-strict form is more important on shoulders than any other
body part. Really emphasize hanging out with the weight during the peak
contraction of each move. FEEL your shoulders burn.
Exercises
Superset:
Strict-Standing Laterals
Slow Bent Over Laterals
Forward-Lean Laterals
Reverse Machine Presses
Seated laterals

Total Sets

Reps

Notes

3
3
2
3
1

12
12
12
7-9
50+

mini sets

TRICEPS
The Big Pictures: Really focus on squeezing your triceps before you extend or
press. Triceps easily grow when they are the primary mover. Flex your triceps
hard at the top of each exercise.
Exercises

Total Sets

Reps

Superset
Incline DB Extensions
Pushdowns
Close Grips Presses
Bench Dips

3
3
4
1

7-9
10
7-9
50+

Technique

BICEPS
The Big Pictures: Biceps are victim of a lot of body language. The key is to keep
your elbows grilled to your side and have zero movement from your shoulders to
elbows. Fully extend your arms on each rep and emphasize the pause before
curling. Squeezing your biceps during the concentric and eccentric portion is
skin-ripping experience!
Exercises

Total Sets

Reps

Machine Preacher Curls

DB Incline Curls
Standing EZ Bar Curls
Rope Hammer Curls

3
3
4
1

7-9
10
7-9
20+

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Technique