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Dear Bodylast ics Te rrell Owens Super Stro ng Man

Edition Owner,

Co ng ratulations! You have acquired the pre mi e r

Home Gym System to ever hit the market.

Now that you have it, don't be shy, take it for a test

d rive. Start wi th a cl a ssic exerc ise like th e

S t a n d i ng Biceps Curl. For this exerc ise your wil l

need an ora nge elast ic and two handles.

First clip each end of the elast ic to a handle.

N o w, grip a handle in each hand, lay the elas-

t ic on the floor, and step on the elast ic wi th

your feet, hips wi d th apart. Wi th your

p a l ms facing up and your elbows st a t i o n-

ary at your sides, ra ise the handles until

th ey are at chest height.

Feel that tension? Smooth ,

right? Difficult, right? Now

i m agine the type of ten-

sion that you can cre a t e

by cl i p p i ng all 7 elast ic s

on the handles or ankle

st raps.

For tons more exerc ises and

p ro g ra ms refer to this booklet,

the included Bodylast ics Use r

Book, and of co u rse st re ng th-

b a n d u niv e rsi t y. com (youshould have re ceived your

u se rname and pass w o rd

v ia email ) .

En j o y !

Te rrell Owens &

B l a ke Ka ss e l

Terrell Owens & Bodylastics International Inc. Present:

Terrell Owens Workout & Diet Guidefor the Terrell Owens Super Strong Man Home Gym

LIMITED EDITION

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Thank you for taking the first step at training T.O. Style. In order to train like me it's

important to know that the best way to achieve the results you want, you have to have a

proper balance both inside and outside the body.

Below are a few tips, to help you along the way. Training T.O. Style consists of a healthy

and disciplined diet, that will compliment a few core exercises using your Terrell Owens

Strong Man Bands.If you follow this, you will be a champion just like me. Please note, my workouts are not

about instant results. I didn't become a Pro-Bowl, Star Wide Receiver over night! My diet

and exercise plan is about a life-style of change. You can do it.

Good luck, and getcha popcorn ready!

Terrell Owens

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READ THIS FIRST!!!

Caring for your BodylasticsTerrell Owens Super Strong Man Edition

Your brand new system is designed to be ultra durable and will last for years. However,

please be sure to follow the guidelines below:

1. Only clean your elastics with water. Never wipe the elastics with any type of solvent,

cleaning fluid, or oil.

2. Always wear athletic shoes when you are stepping on the product and try to wear

shoes that have smooth surfaces (no dress shoes, cowboy boots or cleats please!)

3. NEVER overstretch the elastics. This guideline is super important. Your elastics are

made to stretch healthfully at 2 times their length. If you stretch them way beyond 2

times their length, you will overstretch them and damage them. Please look at thepictures below for a better explanation:

G o o d : B a d :

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Attached todoor here

Attached todoor here

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T e r r e l l 's Recommended Diet PlansBefore we get into the actual diet plans please read this first:

Rules for cooking and consumption of food:

1. No processed foods

2. All vegetables are either raw or steamed

3. All fruits are fresh

4. No fried foods

5. Do not go over 3 1/2 hours without eating

Reasons for above:

1. Preservatives in food slow down all natural processes in the body: strength,

endurance, and recovery.

2. Fresh vegetables reverse the effect of #1 above.

3. Fresh fruits because anything out of the ground contains live enzymes, which thebody responds to immediately, and more efficiently.

4. Fried food has been stripped of its benefits so it lies dormant and drains the body

of energy.

5. To burn fat and maintain or build muscle, food should be ingested on this schedule.

T his promotes total physi o l o g ical balance: energ y, alertness, and feeling of well bei ng .

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TERRELLS PERSONAL DIET...HIS SECRET WEAPON!

In order to look like me, you have to eat exactly like me. This ain't for the ordinary!

3 meals / 3 snacks

Breakfast: 10 egg whites (P) and 1 bowl of oatmeal (G)

Snack: bowl of fruit (F)

Lunch: 2 grilled chicken breasts (P) and 1 sweet potato (V)

Snack: bowl of fruit (F) or salad (V)

Dinner 12 oz. of sea bass (P) with brown rice (G)

Snack large salad (V) and assorted vegetables (V)

Terrell's food choices:

(P) Protein: Chicken, fish, turkey, tuna, steak, egg whites, protein shakes

(V) Vegetables: Asparagus, celery, spinach, squash (yellow), broccoli

(F) Fruit: Cantaloupe, green apples, bananas, honeydew melon, red grapes

(G) Grains: Brown rice, oatmeal

Drinks: water and fresh fruit juices

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TERRELLS RECOMMENDED BASIC ADULT MALE DAILY DIET

3 meals / 2-3 snacks

Breakfast: 2-4 egg whites (P) and bowl of oatmeal (G)

Snack: 1 medium apple (F)

Lunch: 1 chicken breast 6-8 oz. (P) and 1 medium baked potato (V)

Snack: 1 medium pearDinner: 6-8 oz. tuna fish (P) and medium salad (V)

Snack: (optional) Couple slices of Cantaloupe (F)

Adult Male food choices:


(V) Vegetables: All green or yellow are acceptable

(F) Fruits: All fruits

(G) Grains: rice (brown or white) breads

Drinks: Skim milk, water, coffee, tea

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TERRELLS RECOMMENDED BASIC ADULT FEMALE DAILY DIET

3 meals / 2-3 snacks

Breakfast: 2 egg whites (P), 1 cup of oatmeal (G)

Snack: 1/2 cup strawberries (F)

Lunch: 4-6 oz chicken (P), 1/2 cup sweet potato (V), small salad (V)

Snack: 1/2 cup pineapple (F)Dinner: 4-6 oz turkey (P) and 1 cup spinach salad (V)

Snack: (optional) 1 cup raw vegetables (V)

Adult Female choices:


(V) Vegetables: All green or yellow are acceptable

(F) Fruits: All melons, strawberries, kiwi, pineapple, peaches, grapefruit and tangerines

(G) Grains: Cereal and brown rice

Drinks: Water tea, coffee, skim milk

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TERRELLS RECOMMENDED BASIC TEEN DAILY DIET

3 meals / 2 snacks

Teen Male:

Breakfast: 3-4 egg whites (P) and 1 bowl of oatmeal (G)

Snack: 1 banana (F)

Lunch: 1 chicken breast (P), 1 baked potato (V), medium salad (V)

Snack: 6 oz. grapes (F)Dinner: 10 oz. turkey (P) and 2 cups brown rice (G)

Teen Female:

Breakfast: 1-2 egg whites (P) and 1 cup of oatmeal (G)

Snack: 1 apple (F)

Lunch: 1 chicken breast (P), 1/2 baked potato (V), large salad (V)

Snack: 3 oz. grapes (F)

Dinner: 5 oz. turkey (P) and 1 cup brown rice (G)

Teen food choices:


(V) Vegetables: All green and yellow

(F) Fruits: All fruits except only 1 banana per day for females

(G) Grains: Breads, cereals, brown rice

Drinks: Skim milk, water, coffee, tea

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It's my belief that diet is key in order to achieve win ning results. But it's not the only thing

that matters. People assume that I workout about twenty hours a day to get this bod y, but in all

a c tuality by ea t ing rig ht and consis t e ntly working out about forty-five minutes each day, you'll

have a win ning bod y. Here are just a few exe rc ises that you can do (using your Bod y l a s t ic s

Te rrell Owens Stro ng Man Bands) and that way you too can say, I loves me some me.

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Exercises Some of My Favorite Movesto Get You Started. Form Is Everything!

TERRELL'S FAVORITE MOVES FOR THE ADVANCED ADULT MALE

Exercise: Seated Upper Back Row

Sets: 4

Reps: Between 9 and 13 reps

Set up: Secure the elastic(s) to the door with the door anchor at neck height and attach

each end of the elastic(s) to a handle. Now sit in chair approximately 2 feet away from

the door, facing it. Next, reach up and grab the handles at shoulder width with palms

down. Arms should be extended with a slight break.

Movement: For this exercise keep a slight bend in your waist, chin tilted slightly up a

slight arch in the upper back. Now with shoulder blades coming together and elbows

slightly flared, pull the handles back until they touch the lower chest.

Exercise: Seated Biceps Curl (Low)

Sets: 4


Set up: Secure the elastic(s) to the door with the door anchor at the bottom of the door

and attach each end of the elastic(s) to a handle. Now sit in chair approximately 1 foot

away from the door, facing it. Next, reach down and grip a handle in each hand at shoul-

der width. Arms should be extended, parallel with the floor with palms up.

Movement: For this exercise keep your back straight and chin down. Now, with feet sta-

bilized on the floor, engage shoulder blades and pull handles until your forearms arejust past perpendicular with the floor.

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Exercise: Seated Arnold Presses

Sets: 4


Set up: Attach each end of the elastic(s) to a handle. Now lay the elastic(s) across the

chair and sit on the elastic(s) right where your hamstrings tie into your buttocks. Now

t a ke a handle in each hand and ra ise your arms so that your upper arms are parallel wi ththe floor, forearms are perpendicular with the floor and palms are facing towards you.

Movement: For this exercise keep your back straight and head straight. Now push the

handles toward the ceiling, over your head while rotating your hands and wrists so that

your palms are facing away from you when your arms are fully extended. The re t u rn motion

is lowering the handles and returning your palms and arms to their original position.

Exercise: Seated Shoulder Press (elbows in)

Sets: 4

Reps: Between 9 and 13 repsSet up: Secure the elastic(s) to the door with the door anchor at knee height and attach

each end of the elastic(s) to a handle. Now grip a handle in each hand and sit in chair

facing away from the door frame approximately 2 1/2 feet from the door. Start move-

ment with elbows bent 90 degrees, shoulder blades together, hands approximately over

hips with palms facing each other.

Movement: For this exercise keep your back straight and head straight. Now Squeeze

and push the handles forward until your arms are almost totally extended.

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TERRELLS FAVORITE MOVE FOR TEENS

Exercise: Standing Two Arm Chest Press (Low)

Sets: 4

Reps: 15 reps working up to 25 reps

Set up: Secure the elastic(s) to the door with the door anchor at the bottom of the door

and attach each end of the elastic(s) to a handle. Now grip a handle in each hand, face

your palms down and stand 3 to 4 feet away from the door with your back to the door.

Movement: For this exercise stand with one foot in front and keep your back straight,

chest up and head straight. Now, while holding the handles so that the elastic(s) arebelow your wrists push forward, up and together until your hands are at eye level.

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TERRELL'S FAVORITE MOVES FOR THE ADULT FEMALE

Exercise: Chair Squats

Sets: 4


Set up: Secure the elastic(s) to the door with the door anchor at chest height and attach

each end of the elastic(s) to a handle. Now grip a handle in each hand and sit in a chair

3 feet from the door, facing the door.

Movement: Start this exercise sitting in the chair. Now, with your chest up, stomach

tight and arms straight out, parallel with the floor, stand up until your legs are almost

totally straight.

Note: The depth of the movement is controlled by the chair.

Exercise: Seated Chair Or Stability Ball Back Row

Sets: 4


Set up: Secure the elastic(s) to the door with the door anchor at waist height and attach

each end of the elastic(s) to a handle. Now grip a handle in each hand and sit in a chair

or on a stability ball, 3 feet from the door, facing the door.

Movement: For this exercise keep your back straight, head straight and chest up. Now,

with a loose grip, pull the handles back, moving your hands towards your hips until the

handles are by your sides.

Exercise: Two Arm Triceps Kickback

Sets: 4


Set up: Secure the elastic(s) to the door with the door anchor at stomach height and

attach each end of the elastic(s) to a handle. Now take a handle in each hand and stand

3 to 4 feet away from the door, facing th door.

Movement: While performing this exercise keep your back flat and a slight bend for-

ward at your waist. While keeping your upper arm parallel with the floor and your

elbows stationary, push back and straighten your arms.

Note: To isolate the muscle it is important that your elbows do not move up and down.

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Again, those are just a few of my favorite movements. Now let's take a look at my actual

off season workout schedule/program:

MONDAY

Exercise Sets Reps

Resisted Crunch 2 30Standing Ab Twist 2 20 per side

Lunge 4 30, 28, 26, 26 per side

Standing Calf Raise 4 20

Standing Upper Back Row 4 12

Seated Floor Back Row 4 10

Shrugs 4 11

Seated Two Arm Triceps Extension 4 13

After Standing Ab Twist, jump rope for 30 seconds between all sets

TUESDAYExercise Sets Reps

Kneeling Ab Crunch (ankle straps) 3 25

Laying Two Legged Hip Flexor 2 30


Two Legged Laying Hamstrings Curl 4 11

Standing Two Arm Chest Press (Low) 4 15, 14, 13, 13

Standing Hammer Curl 3 15

Standing Biceps Curl 3 10

Bodyweight Lunge (without elastics) 6 15 per side

After Laying Two Legged Hip Flexor, jump rope for 30 seconds between all sets

WEDNESDAY

Exercise Sets Reps

Resisted Side Bends 2 20 per side

High Low Wood Chop 2 30 per side

Laying Two Legged Hip Flexor 2 30

Leg Extension 4 13 per side

Chair Shoulder Press 4 13

Standing Lateral Raise 4 13

Chair Wide Rear Shoulder Pull 4 13

Standing Biceps Curl 4 13After High Low Wood Chop, jump rope for 30 seconds between all sets

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THURSDAY

Exercise Sets Reps

Resisted Side Bends 2 20 per side

Resisted Crunch 2 30


Two Legged Laying Hamstrings Curl 4 12Seated Floor Back Row 4 13

Shrugs 4 13

Bodyweight Lunge (without elastics) 6 15 per side

Resisted Pushup 4 15


After Resisted Side Bends, jump rope for 30 seconds between all sets

FRIDAY

Exercise Sets Reps

Resisted Crunch 1 100Standing Two Arm Chest Press (Low) 1 100

Leg Extension 1 100 per side


Squat (bodyweight without elastics) 1 100

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You can look for more exe rc ises and pro gra ms in the in cluded Bod y l a s t ics User Manual,

Str e ngt h b a n d u niv e rsi t y.com, and my new upcoming Fi t n e ss Boo k .Tea ming up with Bod y l a s t ics was one of the smartest moves I've made. I'm excited that you

t oo can share in that decision, as you exp e ri e n ce str e ngth tra ining like never before.

Blessings,

Terrell Owens

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