30 minute workout · pdf file- a circuit is one full round of completed exercises. in this...

30 Minute Workout

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Strength Training Circuit - Lean Muscle Building and Fat-Burning - Reminder Notes

Frequency: 3 times per week Duration: 6 to 8 weeksOrder Exercise Reps Rest prep weights/equipment before

workout1A Barbell Clean & Press (from the floor) 8 30 sec.1B Barbell Bent Over Row 8 30 sec.

select just the right weight to allow you to barely complete the required

number of reps with GOOD FORM

1C Push-ups 20 30 sec.1D Hanging Leg Lifts (from pull-up bar) 10 30 sec.

1EExercise bike intervals: sprint 30 sec, moderate pedalling 30 sec - repeat for 5 minutes in total

/ / don't rest more than 30 secondsweek 1: do 1 circuit* only

week 2: do 2 curcuitsweek 3 and beyond: 3 circuits

Notes

*CIRCUIT - A circuit is one full round of completed exercises. In this particular case ONE full circuit would be completing exercises 1A, 1B, 1C, 1D & 1E one after another in the order outlined in the workout plan. After you finish 1 full circuit (or cycle) you rest for 30 seconds and start the second circuit in the same order as during the 1st circuit. You do this for 3 complete circuits which should take you under 30 minutes. Keep doing this program until you are able to complete all 3 circuits under 25 minutes. After a number of weeks (4 or more) you should be able to achieve this and you will have noticable muscle gain as well.

http://www.fitness-and-bodybuilding-workouts.com/�

30 Minute Workout - #02

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workout1A Deadlift 8 30 sec.1B Chin-ups 8 to 10 30 sec.



1C Dips 20 30 sec.1D Cable Woodchoppers (from low pulley) 10 30 sec.

1E Jump Rope, fast 30 sec, moderate 30 sec - repeat for 5 minutes in total / / don't rest more than 30 seconds

week 1: do 1 circuit* onlyweek 2: do 2 curcuits

week 3 and beyond: 3 circuits

Notes



30 Minute Workout - #03

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workout1A Squat 8 to 12 30 sec.1B Seated Cable Rows 12 30 sec.



1C Dumbbell Clean & Press 10 30 sec.1D Reverse Crunches 15 30 sec.

1E Treadmill, sprint 30 sec, jogging for 30 sec - repeat for 5 minutes in total / / don't rest more than 30 seconds

week 1: do 1 circuit* onlyweek 2: do 2 curcuits

week 3 and beyond: 3 circuits

Notes



3-day/week Circuit Training Workout - CT-10

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MONDAYS, WEDNESDAYS & FRIDAYS TUESDAYS, THURSDAYS, SATURDAYS & SUNDAYS

Warm-up for 10 minutes using your favorite cardio machine or activity.

R E S T D A Y S

Sets Reps

C I

R C

U I

T

walking lunges 1 15 steps/leg

wide-grip lat pulldown 1 12machine bench press 1 12incline reverse crunches 1 12barbell bicep curl 1 12jump rope 1 2 minutescable tricep pushdowns 1 12standing calf machine raise 1 12seated dumbell shoulder raise 1 12

Cool down for 10 minutes using your favorite cardio machine or activity.

C a r d i o N o t e s

Stay within 60% to 80% of your maximum heart rate. To get your maximum heart rate subtract your age from 220. Then calculate 60% of then total and then 80%. Example: 220 - 35 (age) = 185; 60% x 185 = 111; 80% x 185 = 148. Take your pulse for a count of 10 seconds and it should be between 18 (111 divided by 6) and 24 beats (148 divided by 6).

E x e r c i s e N o t e s - Different Training LevelsBeginners: perform your circuit ONCE, taking your time to ensure you have completed all exercises with correct technique. Keep your weights light. Once you have gotten used to the curcuit (after few sessions) you can repeat the circuit, making sure you take a short rest of up to 1 minute (or more if you need to) before performing the entire circuit again. Intermediate: Repeat up to 3 times total. Rest for 45-60 seconds then repeat circuit. Keep strict form. Advanced: Repeat up to 4 times total. Rest for 45-60 seconds then repeat circuit. Keep strict form.

G e n e r a l N o t e s o n C i r c u i t T r a i n i n g

C I

R C

U I

T Circuit training is designed to be easy to follow, give you a great workout, target fat loss, build endurance and heart-lung fitness. An exercise "circuit" is one completion of all prescribed exercises in the program; the idea being that when one circuit is complete, you start at the first exercise again for another circuit. Traditionally, the time between exercises in circuit training is short, often with rapid movement to the next exercise.


3-day/week Circuit Training Workout - CT-11

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MONDAYS, WEDNESDAYS & FRIDAYS TUESDAYS, SATURDAYS & SUNDAYSWarm-up for 10 minutes using your favorite cardio

machine or activity.

R E S T D A Y S

Sets Reps

C I

R C

U I

T

leg press 1 15narrow-grip machine pullups 1 12dumbell bench flys 1 12abdominal crunches 1 12dumbell curls 1 12bike or treadmill 2 minutesmachine tricep dips 1 12step ups 1 20barbell upright rows 1 12

Cool down for 10 minutes using your favorite cardio machine or activity.

C a r d i o N o t e s

Stay within 60% to 80% of your maximum heart rate. To get your maximum heart rate subtract your age from 220. Then calculate 60% of then total and then 80%. Example: 220 - 35 (age) = 185; 60% x 185 = 111; 80% x 185 = 148. Take your pulse for a count of 10 seconds and it should be between 18 (111 divided by 6) and 24 beats (148 divided by 6).

E x e r c i s e N o t e s - Different Training LevelsBeginners: perform your circuit ONCE, taking your time to ensure you have completed all exercises with correct technique. Keep your weights light. Once you have gotten used to the curcuit (after few sessions) you can repeat the circuit, making sure you take a short rest of up to 1 minute (or more if you need to) before performing the entire circuit again. Intermediate: Repeat up to 3 times total. Rest for 45-60 seconds then repeat circuit. Keep strict form. Advanced: Repeat up to 4 times total. Rest for 45-60 seconds then repeat circuit. Keep strict form.

G e n e r a l N o t e s o n C i r c u i t T r a i n i n g

C I

R C

U I

T Circuit training is designed to be easy to follow, give you a great workout, target fat loss, build endurance and heart-lung fitness. An exercise "circuit" is one completion of all prescribed exercises in the program; the idea being that when one circuit is complete, you start at the first exercise again for another circuit. Traditionally, the time between exercises in circuit training is short, often with rapid movement to the next exercise.


3-day/week Muscle Building Routine - MB-01

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Mondays - Chest & Shoulders Wednesdays - Back & ArmsC h e s t Sets Reps Back Sets Reps

flat bench press 2 8 to 10 front pulldown 3 8 to 10incline bench press 2 8 to 10 barbell row 3 8 to 10

Shoulders Sets Reps A r m s - Biceps Sets Repsmilitary shoulder press 2 8 to 10 scott bench curls 3 8 to 10dumbell (alternating) side raises 3 each side 8 to 10

A b s Sets Reps A r m s - Triceps Sets Repsab crunches 3 until failure lying (EZ bar) curls 3 8 to 10

A b s Sets Repsalternating leg raises 3 until failure

Fridays - Legs NotesL e g s - Calves Sets Reps * This workout is for absolute beginners. It's a workout

that you need to complete for the entire prescribed duration of weeks. You don't need to push yourself too hard because this workout will serves as a primer to get your muscles used to lifting weights and your joints and ligaments stronger. Thus, after you're done with this workout, you will be better prepared to handle other more intense workouts.

standing calf raises 3 10 to 12L e g s - Quads Sets Reps

45 degree incline leg press 3 10 to 12seated (machine) leg curl 3 10 to 12

www.fitness-and-bodybuilding-workouts.com



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WORKOUT 1 Chest, Shoulders & Triceps

WORKOUT 2 Legs, Back & Biceps

C h e s t Sets Reps L e g s Sets Repsdumbell bench press 4 10 to 15 dumbell squats 3 10 to 15dumbell incline bench press 4 10 to 12 one-leg leg press (alternating) 3 10 to 15/side

dumbell flyes 3 10 to 12 leg extensions 3 10 to 12S h o u l d e r s Sets Reps lying leg curls 3 10 to 12

dumbell shoulder press 3 10 to 12 barbell stiff-leg deadlifts 3 8 to 10dumbell lateral raises 3 8 to 10 dumbell standing calve raises 4 8 to 10dumbell front shoulder raise 3 8 to 10 T r i c e p s Sets Reps

A b s Sets Reps triceps bench dips 3 10 to 12

ab crunches 3 until failure triceps (cable) pushdowns 3 10 to 12

hanging leg raises 3 until failure kickbacks 3 8 to 10

WORKOUT 3 Chest, Shoulders & Triceps N o t e s

B a c k Sets Repswide grip (front) pull-ups 3 10 to 12one arm (alternating) cable pulls 3 8 to 10seated close-grip row 3 8 to 10lat pull-downs (rear) 3 8 to 10

B i c e p s Sets Repsdumbell incline bench curls 3 10 to 12dumbell preacher curls 3 10 to 12dumbell reverse curls 3 10 to 12

A b s Sets Repsroman chair leg curls 3 until failure

raised leg crunches 3 until failure

N o t e s

You can do some cardio if needed. No more than 45 minutes (2 times a week at medium intensity) on a treadmill or stationary bike. On muscle building workout cycles you don't have to do cardio unless you notice that your putting on some fat in addition to muscle mass. So, you decide whether you need to mix in some cardio or not. Don't forget to rest well on your off days because you will need it! This is not an easy workout routine and you will need all the rest you can get. This workout is designed to make you work hard while at the gym and also give you maximum rest between workouts. At this level, you are aware that sufficient rest is as important as your workout and eating regimen.



3-day/week Powerlifting Training Routine - PL-01

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DAY 1 WORKOUT DAY 2 WORKOUT

E x e r c i s e S e t s E x e r c i s e S e t s1 2 3 4 5 6 1 2 3 4 5 6

*super set

military press (to front) 3 reps at 85% of 1-Rep Max

flat bench press 3 reps at 85% of 1-Rep Max

weighted pull-ups overhead squat 3 reps at 85% of 1-Rep Max

warm-up: do military press (10 reps at 40% of 1-Rep Max) & bodyweight pull-ups (5 to 6 reps)

warm-up: do flat bench press (10 reps at 40% of 1-Rep Max) & overhead squat (10 reps at 40% of 1-Rep Max)

* Do one set of the military press , then rest for 90 seconds and do one set of weighted pull-ups . Keep going like this until you do all 6 sets.

N o t e s

DO NOT round your lower back at any time during the overhead squat movement. The lower back should be arched (stick your butt out) to minimize injury risk.Exhale while going up, perform every repetition with maximum force, push hard and explosive, then come down slow (count to 3) until your thighs are parallel with the floor.

deadlift 3 reps at 85% of 1-Rep Max

N o t e s

Rules to follow for a SAFE and PROPER deadlift: 1. DO NOT let your back hunch over (round) at any time during the movement. The lower back should be arched (stick your butt out) to minimize risk of injury and maximize force transfer between the upper and lower body.2. Shoulders need to be pulled back, chest held high, abs tight. 3. Don't hyperextend your neck. You shouldn't be looking down, but hyperextending the neck (by looking forward too much) is also not good because it can cause neck injuries.

N o t e sProgression Instructions after WEEK 1:

week 2 7 sets of 2 reps

week 3 8 sets of 1 repweek 4 strip the weight and do 3-4 sets x 3 reps at 85%1RM

Start over the cycle with 6 sets of 3 reps at 85% of 1RM. This time around you will be adding more weight compared to week 1 because your 1RM will have gone up due to your increase in strength.

week 5

DAY 3 WORKOUT

E x e r c i s e S e t s1 2 3 4 5 6

*super set

military press (to rear) 3 reps at 85% of 1-Rep Maxweighted pull-ups (to rear)

N O T E S* To figure out your 1-REP MAX (RM) you will need to experiment with the weights if you don't already know your 1RM weights for each exercise. So, for the first week, just experiment and "fine tune" the weights. You will probably need to write down the weight amounts on paper for easier reference later. * As you progress, your strength will increase. This means that your 1-Rep Max will be moving upward. Thus, you will need to re-adjust the weights every 2 weeks or so (depending on how fast your strength increases). Generally speaking, you should be able to add 5 lbs each week for the upper body exercises (bench press, military press ) and 10lbs for lower body (squat, deadlift ). * Apply yourself to the max each and every time you get to the gym. * Follow the workout schedule as outlined. It's designed to give you optimal rest and workout variation.




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E x e r c i s e P r o g r a m E x e r c i s e P r o g r a m

*superset

military press (to front) S e t s flat bench press S e t s1 2 3 4 5 6 1 2 3 4 5 6

65% of 1-Rep Max (RM) 5 65% of 1-Rep Max 575% of 1-Rep Max 3 75% of 1-Rep Max 385% of 1-Rep Max 1 85% of 1-Rep Max 185% of 1-Rep Max 1+ 85% of 1-Rep Max 1+75% of 1-Rep Max 3+ 75% of 1-Rep Max 3+65% of 1-Rep Max 5+ 65% of 1-Rep Max 5+

weighted pull-up (wide grip) S e t s front squat S e t s1 2 3 4 5 6 1 2 3 4 5 6

65% of 1-Rep Max 5 65% of 1-Rep Max 575% of 1-Rep Max 3 75% of 1-Rep Max 385% of 1-Rep Max 1 85% of 1-Rep Max 185% of 1-Rep Max 1+ 85% of 1-Rep Max 1+75% of 1-Rep Max 3+ 75% of 1-Rep Max 3+65% of 1-Rep Max 5+ 65% of 1-Rep Max 5+

warm-up: do military press (10 reps at 40% of 1-Rep Max) & bodyweight pull-ups (5 to 6 reps)

warm-up: do flat bench press (10 reps at 40% of 1-Rep Max) & overhead squat (10 reps at 40% of 1-Rep Max)

* Do one set of the military press , then rest for 90 seconds and do one set of weighted pull-ups . Keep going like this until you do all 6 sets. 1+, 3+ 7 5+ means means MAX OUT (perform as many additional reps as you can until failure).

N o t e s

DO NOT round your lower back at any time during the overhead squat movement. The lower back should be arched (stick your butt out) to minimize injury risk.Exhale while going up, perform every repetition with maximum force, push hard and explosive, then come down slow (count to 3) until your thighs are parallel with the floor.

sumo (wide stance) deadlift S e t s1 2 3 4 5 6

65% of 1-Rep Max 575% of 1-Rep Max 385% of 1-Rep Max 185% of 1-Rep Max 1+75% of 1-Rep Max 3+65% of 1-Rep Max 5+

N o t e sDAY 3 WORKOUT

Rules to follow for a SAFE and PROPER deadlift: 1. DO NOT let your back hunch over (round) at any time during the movement. The lower back should be arched (stick your butt out) to minimize risk of injury and maximize force transfer between the upper and lower body.2. Shoulders need to be pulled back, chest held high, abs tight. 3. Don't hyperextend your neck. You shouldn't be looking down, but hyperextending the neck (by looking forward too much) is also not good because it can cause neck injuries.

repeat workout 1

N O T E S (on page 2)



N O T E S

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* To figure out your 1-REP MAX (RM) you will need to experiment with the weights if you don't already know your 1RM weights for each exercise. So, for the first week, just experiment and "fine tune" the weights. You will probably need to write down the weight amounts on paper for easier reference later. * As you progress, your strength will increase. This means that your 1-Rep Max will be moving upward. Thus, you will need to re-adjust the weights every 2 weeks or so (depending on how fast your strength increases). Generally speaking, you should be able to add 5 lbs each week for the upper body exercises (bench press, military press ) and 10lbs for lower body (squat, deadlift ). * Apply yourself to the max each and every time you get to the gym. * Follow the workout schedule as outlined. It's designed to give you optimal rest and workout variation.




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E x e r c i s e P r o g r a m S e t s E x e r c i s e P r o g r a m S e t s1 2 3 4 5 6

Reps

1 2 3 4 5 6Reps

superset

clean & press 3 3 3 3 3 3

superset

deadlift 3 3 3 3 3 385% of 1-Rep Max see progression notes 85% of 1-Rep Max see progression notes

weighted pull-up (varied grips) 3 3 3 3 3 3 flat bench press 3 3 3 3 3 385% of 1-Rep Max see progression notes 85% of 1-Rep Max see progression notes

Perform one set of clean & press , rest for 90 seconds and then perform one set of weighted pull-ups . Repeat until you complete all sets.

Warm-up: 10 reps of deadlift at 40% of 1RM (rep max), then another set of 6 reps at 60% of 1RM

rest 90 seconds between each superset

superset

weighted chin-ups 12 10 10 8 / / Repsuper

set bench press (close grip) 12 10 10 8 / / R

ep

squat 12 10 10 8 / /

leg curls 12 10 10 8 / / rest 60 seconds between each superset

Perform one set of the bench press , rest for 60 seconds and then perform one set of leg curls . Repeat until you complete all sets.

N o t e s

Rules to follow for a SAFE and PROPER deadlift: 1. DO NOT let your back hunch over (round) at any time during the movement. The lower back should be arched (stickyour butt out) to minimize risk of injury and maximize force transfer between the upper and lower body.2. Shoulders need to be pulled back, chest held high, abs tight. 3. Don't hyperextend your neck. You shouldn't be looking down, but hyperextending the neck (by looking forward too much) is also not good because it can cause neck injuries.

N o t e s

When you do weighted pull-ups , change the grips each week. One week do wide grip, next week do regular grip, the week after that do wide grip to the rear etc. Mix it up week after week.

DAY 3 WORKOUT

E x e r c i s e P r o g r a m S e t s1 2 3 4 5 6

Reps

superset

squat (varied styles) 3 3 3 3 3 3 G e n e r a l N o t e s85% of 1-Rep Max see progression notes

dead row (variations) 3 3 3 3 3 3* To figure out your 1-REP MAX (RM) you will need to experiment with the weights if you don't already know your 1RM weights for each exercise. So, for the first week, just experiment and "fine tune" the weights. You will probably need to write down the weight amounts on paper for easier reference later. * As you progress, your strength will increase. This means that your 1-Rep Max will be moving upward. Thus, you will need to re-adjust the weights every 2 weeks or so (depending on how fast your strength increases). Generally speaking, you should be able to add 5 lbs each week for the upper body exercises (bench press, dead row, pull-ups etc.) and 10lbs for lower body (squat, deadlift ). * Apply yourself to the max each and every time you get to thegym and rest at least 24 hours between workouts.

85% of 1-Rep Max see progression notes

Warm-up: 10 reps of squats at 40% of 1RM (rep max), then another set of 6 reps at 60% of 1RM

superset

weighted lunges 9 9 7 6 / / Repweighted dips 9 9 7 6 / /


N o t e s

Mix up the styles of squats you do week after week. For example, one week do regular stance squats , next week do sumo (wide-stance) squats , week after that you can do front squats , then week after back squats . You get the point, just change things up by rotating the different styles of squats. Same applies to the dead rows : one week do them with the barbell, next with dumbbells . Do only 3 workout sessions per week.

Progression Notes - Instructions after WEEK 1: week 4 strip the weight and do 3-4 sets x 3 reps at 85% of 1RM

week 2 7 sets of 2 repsweek 5

Start over the cycle with 6 sets of 3 reps at 85% of 1RM. This time around you will be adding more weight compared to week 1 because your 1RM will have gone up due to your increase in strength.week 3 8 sets of 1 rep



Skinny Guy Workout - 3 day Mass Building Routine - SG-01

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MONDAY TUESDAY - Rest Day

Sets Reps

Rest well on your off days. Resting is important for muscle recovery and rebuilding. Thus, it's as important as a proper workout and eating regimen.

squat 5 5clean and press 5 5pull-ups 5 5

N o t e sOn this workout day rest 2 minutes between sets.

WEDNESDAY THURSDAY - Rest Day


N o t e sOn this workout day rest 90 seconds between sets.

FRIDAY SATURDAY & SUNDAY - Rest Days


N o t e sOn this workout day rest 60 to 90 seconds between sets.

N o t e s

Hard-gainers tend to think their inability to gain muscle is due to the fact that they are not training enough. However, in most cases they are actually training too hard and not eating enough. Use these 3 moves that work the whole body and control your diet and you will gain muscle. Dieting tips: write down what you are currently eating and tally up the calories. Then, add servings to each meal so that you are eating an additional 500 to 800 calories per day. Try to get 0.6 to 0.8 grams of protein per pound of your body weight (example: 150lbs guy = 90 to 120 grams of protein). Eat healthy unsaturated fats that come from nuts, seeds, olive oil.



4-day/week Mass Building with Compound Exercises - MB-15

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Monday - Chest & Triceps Tuesday - LegsC h e s t Sets Reps L e g s Sets Reps

barbell bench press 4 10 to 12 squats 4 8 to 12incline dumbell press 4 8 to 10 stiff-leg deadlifts 4 8 to 12

T r i c e p s Sets Reps dumbell (walking) lunges 4 16 stepsclose grip bench press 4 6 to 8 N o t e sdips 4 until failure Before you start the squats, make sure you warm up at

least 10 minutes by stretching your legs and do 1 or 2 warm-up sets of the squat with a very light weight before you do the main set portion of 4.

A b s Sets Repsab cable crunches 4 until failure

N o t e s

The timing (tempo) for the chest exercises should be 2-2-3 (2 sec. up, hold at top for 2 sec. & lower slowly -3 sec.)

Wednesday - Rest day Thursday - Back & Biceps

Rest well on this day. You should feel the effects of the previous days' legs workout, so it's important to rest enough to allow for proper muscle recovery.

B a c k Sets Repswide grip pull-ups (front) 4 10 to 12close-grip pull-ups 4 10 to 12bent-over barbell row 4 10 to 12bent-over (cable) one-arm cable row 4 10 to 12

N o t e sIf you can't do bodyweight pull-ups, then you can do them assisted (either by partner or on a counterbalanced pull-up machine). However, you should try to do pull-ups unassisted first, even if you do partial reps…. just stick with it, don't give up!

Friday - Shoulders, Traps & Abs Saturday & Sunday - Rest daysS h o u l d e r s Sets Reps

On your rest days you can do some light activities, but nothing too strenuous. Rest is essential when you are on a muscle building cycle.

military press (barbell) 4 8 to 12seated dumbell press 4 8 to 10dumbell shrugs 4 6 to 8upright (barbell) rows 4 10 to 12

A b s Sets Repsraised leg crunches 4 until failure

N o t e sWhen you do the military press, alternate and do it to the rear one week and then to the front the next week, and so on from week to week.

N o t e sThis workout routine is a great muscle building routine because it uses only the "big" compound movements that involve multiple muscle groups during any given exercise. Push yourself every time you get into the gym. No slacking off and no chatting with buddies too much. Get in, kill the workout and get out! At home, rest well and eat well and you will get bigger!



4-day HIT (High Intensity Training) Workout - HIT-20

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MONDAY TUESDAY - Upper BodyExercise Sets Reps Exercise Sets Reps

deadlift 2 20 bench press 2 4 to 6shrugs 2 10 dumbell shoulder press 2 10chin-ups 2 6 to 8 cable lateral raise 2 15

WEDNESDAY THURSDAY - Rest DayExercise Sets Reps

squats 2 4 to 6leg curls 2 15calf raises 2 15

FRIDAY SATURDAY & SUNDAY - Rest DaysExercise Sets Reps

SUPERSET

close-grip bench press 2 6 to 8triceps (cable) push-downs 2 10

seated barbell bicep curls 2 10

N o t e sThis is a physically demanding program. On your rest days eat well and make sure to get enough sleep.

Exercise N o t e sSupersets are performed with NO REST in between sets of any given two-exercise (sometimes three) exercise routine. As soon as you finish a set of one exercise move quickly to the next exercise and do a set of the second exercise. After this you can rest and then repeat the superset cycle again until you go through the entire sequence (number of sets).

SUPERSET

Exercise I n s t r u c t i o n s The basic principles of performing HIT sets/reps are:

Slow, controlled movement. Without bouncing and without using momentum, take 2-3 full seconds to lift the weight (positive phase). Before lowering the weight, pause for half a second and "squeeze" the contracted muscle. Finish one rep by taking 4-5 full seconds to lower the weight to the starting position (negative phase). The key here is to keep the muscle under constant tension, without allowing the weight to rest on the machine or your body at the bottom of the negative phase. Full range of motion. Each exercise should be taken through the complete range of joint movement, but don't fully straighten or “lock out” your joints.

Momentary muscle fatigue (MMF). You want to "feel the burn" in the target muscle by the end of your set -without sacrificing the perfect form described above. You will defeat the purposes of HIT by arching your back, rocking your body, or trying to use momentum to squeeze out another repetition or two. You will also limit training effectiveness by stopping at a predetermined number of repetitions per set if you could do more without sacrificing form.

Rest 60 to 90 seconds between sets (90 seconds for beginners, 60 seconds for intermediate and advanced).



4-day/week Muscle Building Workout - MB-06


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MONDAY and THURSDAY - Chest, Shoulders, Triceps & Abs TUESDAY and FRIDAY - Legs, Back, Biceps & Abs

C h e s t Sets Reps L e g s Sets Repsdumbell (flat) bench press 3 6 to 12 leg press 3 6 to 12incline bench press 3 6 to 10 leg extensions 3 8 to 10dips 4 6 to 10 hamstring leg curls 3 8 to 10

S h o u l d e r s Sets Reps standing calf raise 4 12 to 15dumbell shoulder press 3 8 to 10 B a c k Sets Repsupright rows 3 8 to 10 bent-over one-arm dumbell row 3 10

T r i c e p s Sets Reps rear lat pull-down 3 10 to 12triceps (cable) pushdown 3 8 to 10 B i c e p s Sets Repsdumbell overhead tricep extension 3 6 to 10 seated dumbell bicep curls 3 8 to 10

A b s Sets Reps preacher curls (machine) 3 8 to 12crunches 3 until failure A b s Sets Reps


WEDNESDAY - Rest day SATURDAY and SUNDAY - Rest days

Rest well on this day.Resting is very important for proper muscle recovery. This means that on your off days you shouldn't do any activities that are too demanding physically.

N o t e sFirst 3 weeks of this program change your weight adding/stripping routine. In other words, for 3 weeks you will perform sets of any given weight lifting exercise by adding weight after each consecutive set. You will add only as much weight as you need to stay in the effective repetition range (this will come with experience: after a few weeks of experimenting with different weight(s) you will know exactly how much more wieght you can add to be able to get the desired number of reps). For example: if you start with a flat bench press you will most likely be in the upper rep range which is 12 (if you can do more than this then you did't add enough weight) and as you add weight each subsequent set you will most likely be in the lower rep range which is 8 (if you can't do at least eight that means you added too much weight). After 3 weeks (for the next three weeks), instead of adding weight after each set, do the opposite. Start your first set heavy and then strip the weight after each set. Thus, you will be doing the opposite of what you were doing for the previous three weeks. This is good to keep your muscles confused and thus more primed for development/growth. Cycle this adding/stripping routine for the entire duration (number of weeks) of this program.



Bodybuilding Workouts - 4day/week Muscle Building & Strength Routine - MB-09


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MONDAY & THURSDAY TUESDAY & FRIDAYC h e s t Sets Reps L e g s Sets Reps

dumbbell incline bench press 4 8 to 12 squats 3 5 to15dumbbell flys 4 10 stiff leg deadlifts 4 8 to 10

S h o u l d e r s Sets Reps one-leg leg extension 4 8 to 10seated barbell press (rear) 4 6 to 10 seated calf raise 5 10 to 15dumbbell front raise 4 8 to 10 B a c k Sets Repsdumbbell shrugs 4 10 T-bar row 5 8 to 10

T r i c e p s Sets Reps seated close-grip row 4 8 to 10one-arm triceps pushdown 4 6 to 10 Biceps & Forearms Sets Repstricep bench dips 4 10 dumbbell preacher curls 5 8 to 12

A b s Sets Reps bicep curls 4 10oblique crunches 4 until failure reverse wrist curls 4 8 to 12

A b s Sets Repscable crunches 5 until failure


Rest well on this day. Don't do anything that is physically too demanding.

Rest well on weekends. On Saturdays you should most definitely rest all day and avoid any physical activity that is too demanding. On Sundays you can do some light physical activity like sports or jogging if you fee like it.

N o t e s* This workout is a high beginner workout. The Tuesdays & Fridays workout sessions are demanding, so you will need to be rested properly when you walk into the gym to do these workouts. The first couple of weeks you may be challenged more, but as the weeks go on you should feel stronger and your recovery time should be shorter (this means your muscle soreness will go away quicker). So, if the workout seems hard in the first couple of weeks, don't panic, just stick with it and give it some time. After weeks 3 or 4 you should be able to handle it better and start seeing visible results.



Bodybuilding Workouts - 4day/week Muscle Mass Building Routine - MB-091


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MONDAY & THURSDAY TUESDAY & FRIDAYC h e s t Sets Reps L e g s Sets Reps

dumbbell bench press 3 6 to 12 leg press 3 6 to 12incline bench press 3 6 to 10 leg extension 3 8 to 10dips 3 6 to 10 lying leg curls 3 8 to 10

S h o u l d e r s Sets Reps standing calf raises 3 10 to 15dumbbell shoulder press 3 8 to 10 B a c k Sets Repsdumbbell shrugs 3 8 to 10 lat pulldown (rear) 4 6 to 12

T r i c e p s Sets Reps one-arm cable row 3 10 each side

overhead triceps 3 6 to 10 seated wide-grip row 3 8 to 10tricep rope pushdowns 3 8 Biceps & Forearms Sets Reps

A b s Sets Reps hammer curls 3 10crunches (floor) 3 until failure bicep curls 3 8 to 12

dumbbell wrist curls 3 10 to 14A b s Sets Reps



Rest well on this day. Don't do anything that is physically too demanding.

Rest well on weekends. On Saturdays you should most definitely rest all day and avoid any physical activity that is too demanding. On Sundays you can do some light physical activity like sports or jogging if you fee like it.

N o t e s* This is a mass building workout, which means push yourself hard with the weights. Every 2 weeks, try to increase the weights you lift for each exercise. Pushing yourself to the limit is the way to pack on slabs of muscle fast!



4-day Muscle Building Workout - MB-12

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MONDAY and THURSDAY - Chest, Shoulders, Triceps & Abs TUESDAY and FRIDAY - Legs, Back & Biceps

C h e s t Sets Reps L e g s Sets Repsflat bench press 3 10 to 12 squats 3 12 to 15incline dumbell flyes 3 10 to 12 hack squat 3 12 to 15flat bench dumbell press 3 12 to 15 hamstring leg curls 3 12 to 15

S h o u l d e r s Sets Reps seated calf raises 3 15 to 20upright rows 3 12 to 15 standing calf raises 3 15 to 20dips 3 12 to 15 B a c k Sets Reps

T r i c e p s Sets Reps T-bar rows 3 10 to 12cable pushdowns 3 10 to 12 seated cable rows 3 10 to 12dumbell kickbacks 3 10 to 12 B i c e p s Sets Reps

A b s Sets Reps barbell curls 3 10 to 12crunches 3 until failure alternate dumbell curls (seated) 3 10 to 12hanging leg raises 3 until failure


N o t e s




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Monday - Chest & Back Tuesday - Shoulders & Traps

E x e r c i s e sS e t s


1 2 3 4 1 2 3 4bench press 8 8 8 5

Reps

military press (front) 8 8 8 5Reps

bent-over barbell row 8 8 8 5 barbell shrugs 8 8 8 5incline dumbell press 7 7 7 / dumbbell lateral raise 8 8 8 /wide-grip pull-ups 7 7 7 / bent-over dumbbell lat raises 10 10 / /dumbell flys 10 10 / / plate raises 10 10 / /seated row 10 10 / / N o t e s

N o t e s * When you do the (weight) plate raises make sure you go slow. This exercise is designed to give your shoulders nice muscle separation. So, go with a weight that will allow you enough control. This exercise is not about going heavy, it’s about going slow.

* This is a hard workout day so rest plenty between sets (at least 2 to 3 minutes).

Wednesday - Rest Day Thursday - Arms & AbsN o t e s

E x e r c i s e sSets

If you feel energetic enough you can do some cardio on this day. 35 to 45 minutes on stationary bike, treadmill or elyptical trainer is enough. But, this is entirely optional. This program is demanding enough so don’t feel guilty if you can't squeeze in a cardio workout. Some individuals will not do any cardio when they are trying to build muscle, but we recommend it because of the metabolism-elevating effect cardio will have on your system which will make your body more efficient at "building-in" the protein you intake. This helps maximize the muscle building process.

1 2 3 4barbell curl 10 10 10 8

Reps

french press 10 10 10 8rope crunches 10 10 10 10incline dumbell curl 8 8 8 /triceps pushdown 8 8 8 /leg raises all sets to failure

N o t e s* Rope crunches are great for abs. Control the weight on the negative (back up). Don't let it jerk you up. Always be in control of the weight!

Friday - Legs Saturday & Sunday - Rest days

E x e r c i s e sSets * Rest means rest. Get plenty of it. This is a demanding

muscle mass building program. Thus, proper rest is essential for muscle recovery and rebuilding. Proper rest means, regular (and enough) sleep every day and not doing any activities that are too physically demanding on your off days.

1 2 3 4squats 8 8 8 5

Reps

standing calf raises 8 8 8 5stiff-leg deadlift 8 8 8 /seated calf raises 10 10 10 /side dumbbell lunges 8 8 8 / N o t e s

N o t e s* This is another heavy workout day. Rest plenty between sets (2 to 3 minutes at least).




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Monday - Chest & Back Tuesday - Rest


1 2 3 4incline bench press 8 8 8 5

Reps

rack pull-ups 8 8 8 5flat dumbbell press 7 7 7 /wide-grip chin-ups 7 7 7 /incline dumbbell flys 8 8 / /dumbbell rows 8 8 / /

N o t e s

* rack pull-ups are done on a rack (the top crossbar)

Wednesday - Legs Thursday - Shoulders & Traps



1 2 3 4 1 2 3 4leg extensions 8 8 8 5

Reps

military press (alternate front & back) 8 8 8 5

Reps

lying leg curls 8 8 8 5 barbell shrug 8 8 8 5standing calf raises (toes out) 8 8 8 / dumbbell lateral raise 8 8 8 /deadlift 8 8 8 / dumbbell shrugs 8 8 8 /seated calf raise (toes in) 8 8 8 / front dumbbell raises (alternating) 10 10 10 /

N o t e s cable raise 10 10 10 /

* It's very important to alternate the position of your toes when you do the calf exercises. This will introduce some variety into your routine and confuse your calves into growth.

N o t e s* The cable raise is the last exercise. Go super slow onthe negative (way down) - at least 3 seconds. This will cause your to traps to pop-out like you would not believe!

Friday (& Sunday) - Rest Saturday - Arms & Abs

* Rest as much as you can on these off days. Rest is the time for recovery and muscle rebuilding. Never underestimate the importance of proper rest.


1 2 3 4standing dumbbell curls 10 10 10 8

Reps

weighted dips 8 8 8 5weighted decline sit-ups 10 10 10 10preacher curls 8 8 8 /close grip bench press 8 8 8 /hanging leg raises all sets to failure

N o t e s* Go as heavy as you can with the preacher curls, even if you sacrifice proper form a bit.

N o t e s

* Don't change the order of the workouts days. This workout is designed to give each muscle group maximum rest between workouts.




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Monday - Chest & Abs Tuesday - Biceps & TricepsC h e s t Sets Reps B i c e p s Sets Reps

incline (barbell) press 5 6 to 8 EZ bar curl 4 6 to 8incline flyes 5 8 to 10 seated dumbell alternating curls 4 8 to 10decline (barbell) press 5 6 to 8 concentration curls 4 10 to 12flat bench press 5 6 to 8 T r i c e p s Sets Repsdecline flyes 5 8 to 10 overhead dumbell extension 4 8 to 10

A b s Sets Reps skull crushers 4 8 to 10hanging leg raises 5 until failure dumbell kickbacks 4 8 to 10

N o t e s close grip dips 4 10 to 12

When you do your chest, rest more in between sets (up to 90 seconds) for the first 2 weeks of this program. After week 2, you should rest only 1 minute between sets (because you strength will increase & you need to keep pushing yourself). This will help to avoid hiting a (growth) plateau.

N o t e s

When doing bicep exercises, go heavy. There's no secret to building big guns, you just have to blast them to get them to grow bigger!

Wednesday - Rest Day Thursday - Back & ShouldersB a c k Sets Reps

deadlift 4 6 to 8bent-over rows 4 8 to 10one-arm cable rows 4 10 to 12upright (barbell) rows 4 8 to 10

S h o u l d e r s Sets RepsArnold press 4 8 to 10dumbell lat raise 4 8 to 10reverse (machine) flyes 4 8 to 10

Friday - Legs & Abs Saturday & Sunday - Rest daysLe g s Sets Reps

Rest well on these days. Sufficient rest is essential for recovery and as important as a proper workout regimen!

squats 5 10 to 12hamstring leg curls 5 8 to 10leg extensions 5 10 to 12walking lunges 5 12 stepsseated calve raises 5 10 to 12

A b s Sets Repshanging leg raises 5 until failure

N o t e s

Leg days are hard. You need to be fully rested when you walk into the gym to do your legs.

N o t e s




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incline (dumbell) press 4 12, 10, 8, 8 EZ bar curl 5 12, 6, 6, 6, 6

incline dumbell flyes 4 8 to 10 alternating (machine) curls 5 8 to 10decline (barbell) press 4 8 to 10 one-arm preacher curls 5 10 to 12flat bench press 4 8 to 10 concentration curls 5 10 to 12decline flyes 5 8 to 10 T r i c e p s Sets Reps



With chest workouts, proper form is important. It's not only about loading up on the weight(s).

N o t e sGo heavy with the weights on the bicep exercises. Even if you sacrifice a little of the form. Blast your arms every time. Get in and kill the workout and you will see your guns grow like you wouldn't believe.

Wednesday - Rest Day Thursday - Back & Shoulders

Rest well on this day because your next workout day is a hard day.

B a c k Sets Repsdeadlift 4 6 to 8bent-over (barbell) rows 4 8 to 10one-arm cable rows 4 10 to 12upright (barbell) rows 4 8 to 10

S h o u l d e r s Sets RepsArnold press 4 10 to 12dumbell lat raise 4 8 to 10dumbell shrugs 4 10 to 12military press 4 8 to 10


Don't do any physical activity on these days. At least, not the type of activity that would require you to exert yourself too much.



N o t e sWhen you do the seated calf raises, alternate and do them with your TOES IN for one set, then the next set do them with your TOES OUT and so on. Calves are stubborn and you need to hit them from all angles to make them grow.

N o t e s



4-day Muscle Building Workout - MB-13

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WORKOUT 1 Chest, Shoulders, Triceps & Abs


C h e s t Sets Reps L e g s Sets Repsdips 3 10 to 12 leg press 3 12 to 15incline dumbell press 3 10 to 12 leg extensions 3 12 to 15

hamstring curls 3 15 to 20S h o u l d e r s Sets Reps leg press toe raises 3 10 to 12

rear shoulder press 3 12 to 15 standing calf raises 3 15 to 20dumbell shrugs 3 12 to 15 B a c k Sets Reps

T r i c e p s Sets Reps seated wide-grip cable rows 3 10 to 12cable pushdowns 3 10 to 12 lat pulldowns 3 10 to 12dumbell kickbacks 3 10 to 12 B i c e p s Sets Reps

A b s Sets Reps seated dumbell curls 3 10 to 12roman chair situps 3 until failure standing cable curls 3 10 to 12lying leg raises 3 until failure

N o t e s

Keep good form when you do the shoulder and triceps exercises

N o t e s

Rest well on your off days. Proper rest is very important for recovery and muscle rebuilding. The muscle growth process is much faster if you get enough rest.



4 day/week Mass Building Workout - MB-14

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Monday - Chest & Triceps Tuesday - Back & BicepsC h e s t Sets Reps B a c k Sets Reps

flat bench press 3 8 to 10 bent-over barbell rows 3 8 to 10incline dumbell press 3 8 to 10 pullups (shoulder width) 3 8 to 10dips or flat flyes 3 8 to 10 deadlifts 3 8 to 10

T r i c e p s Sets Reps B i c e p s Sets Repsclose grip bench press 3 8 to 10 barbell curls 3 8 to 10skull crushers 3 8 to 10 hammer curls 3 8 to 10

S h o u l d e r s Sets Reps A b s Sets Repsbarbell (seated) front raise 4 10 to 12 compound ab crunches 4 until failure

N o t e s N o t e sRest around 2 minutes between sets on this day. As the weeks progress (after week 3) rest only 1 minute between sets.

Go heavy with the weights when you do your biceps. Blast them hard every workout session. Sacrificing some form is OK when you do biceps for mass.

Wednesday - Rest day Thursday - Legs

Rest means rest. It will be hard to build mass if you're not eating well enough and resting sufficiently.

L e g s Sets Repssquats 3 8 to 10walking lunges 3 8 to 10hack squats 3 8 to 10stiff-leg deadlifts 3 8 to 10weighted single-led calf raises 3 8 to 10

N o t e sGo super heavy on the calf exercises. They are the most stubborn muscle group. Hit them heavy and hit them hard every time. If you don't pay enough attention to them you will look like a bird man (massive upper body, chopstick legs)

Friday - Shoulders Saturday & Sunday - Rest daysS h o u l d e r s Sets Reps

Rest plenty and get enough sleep. This is very important when your on a muscle building program.

military press (barbell) 3 8 to 10lateral dumbell raises 3 8 to 10bent-over dumbell lateral raises 3 8 to 10shrugs 3 8 to 10upright rows 3 8 to 10

N o t e sFocus on proper form when you do your shoulders. No sense in going really heavy if you can't maintain proper form because then you will be hitting other muscle groups other than your shoulders. The bent-over dumbbell raises will focus on your rear shoulder, so pay special attention to them because most guys are not developed well enough in the rear shoulder area.

N o t e s




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dumbell bench press 3 3 to 5 EZ bar curl 5 12, 6, 6, 6, 6

dumbell or cable flyes 3 8 to 10 one-arm preacher curls 5 10 to 12decline dumbell press 3 10 to 12 hammer curls 5 10 to 12dips 3 until failure concentration curls 5 11 to 12*alternate: pushups 3 20 to 50 T r i c e p s Sets Reps



* every other week, instead of dips, do pushups

N o t e s

This is a high volume day for smaller muscle groups. Go as heavy as you can with the bicep exercises (provided that you can stay within the designated rep range). If you sacrifice form, it’s ok. Just blast the hell out of your biceps. There's no other secret to building big guns!

Wednesday - Rest Day Thursday - Back & Shoulders

Rest well on this day. Most likely you will feel the effects of the previous day's workout in your arms.

B a c k Sets Repsdeadlift 4 6 to 8bent-over (barbell) rows 4 8 to 10one-arm cable rows 4 10 to 12upright (barbell) rows 4 8 to 10

S h o u l d e r s Sets RepsArnold press 4 10 to 12dumbell lat raise 4 8 to 10cuban press 4 10 to 12rear shoulder crossovers 4 8 to 10


If you decide to do some activity on the weekend make sure it's not too demanding physically. You need rest for recovery and muscle rebuilding. It's as important as a proper workout and eating regimen.



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C h e s t Sets Reps L e g s Sets Repsflat bench press 4 8 to 12 squat 4 8 to 12dumbbell incline bench press 4 6 to 10 leg extensions 4 8 to 10dips 4 6 to 10 leg press 4 8 to 10

hamstring leg curls 4 8 to 10seated calf raise 4 12 to 15

S h o u l d e r s Sets Reps B a c k Sets Repsupright rows 4 8 to 10 one arm cable row 4 8 to 10front shoulder press 4 8 to 10 seated wide grip row 4 8 to 10dumbbell shrugs 4 8 to 10 close grip pullups 4 6 to 8

T r i c e p s Sets Reps B i c e p s Sets Repstriceps (cable) pushdown 4 6 to 10 bicep curls 4 8 to 12overhead tricep extensions 4 8 to 10 preacher curls (machine) 4 6 to 8tricep bench dips 4 8 to 10 concentration curls 4 8 to 10

A b s Sets Reps A b s Sets Repscrunches 4 until failure oblique crunches 4 until failure

cable crunches 4 until failure roman chair leg lifts 4 until failure


N o t e sFirst 3 weeks of this program change your weight adding/stripping routine. In other words, for 3 weeks you will perform sets of any given weight lifting exercise by adding weight after each consecutive set. You will add only as much weight as you need to stay in the effective repetition range (this will come with experience: after a few weeks of experimenting with different weight(s) you will know exactly how much more wieght you can add to be able to get the desired number of reps). For example: if you start with a flat bench press you will most likely be in the upper rep range which is 12 (if you can do more than this then you did't add enough weight) and as you add weight each subsequent set you will most likely be in the lower rep range which is 8 (if you can't do at least eight that means you added too much weight). After 3 weeks, instead of adding weight after each set, do the opposite. Start your first set heavy and then strip the weight after each set. Thus, you will be doing the opposite of what you were doing for the previous three weeks.This is good to keep your muscles confused and thus more primed for development/growth. Cycle this adding/stripping routine for the entire duration (number of weeks) of this program.



4-day/week Muscle Building Workout MB-03


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MONDAY and THURSDAY - Chest, Back, Biceps & Abs TUESDAY and FRIDAY - Legs, Shoulders & Triceps

C h e s t Sets Reps L e g s Sets Repsincline barbell press 4 8 to 10 leg press 4 12 to 15flat bench dumbell flyes 4 10 to 12 leg extensions 4 12 to 15

B a c k Sets Reps hamstring leg curls 4 12 to 15(assisted) chin ups 4 10 to 12 seated calf raises 4 15 to 20T-bar row 4 8 to 10 S h o u l d e r s Sets Reps

B i c e p s Sets Reps seated barbell shoulder press (back) 4 10 to 12scott bench curls 4 10 to 12 dumbell side raises 4 10 to 12concentration curls 4 10 to 12 T r i c e p s Sets Reps

A b s Sets Reps lying dumbell (twisting) extensions 4 10 to 12crunches 4 until failure triceps cable pushdowns 4 10 to 12

concentration curls 4 8 to 10


N o t e sFirst 3 weeks of this program change your weight adding/stripping routine. In other words, for 3 weeks you will perform sets of any given weight lifting exercise by adding weight after each consecutive set. You will add only as much weight as you need to stay in the effective repetition range (this will come with experience: after a few weeks of experimenting with different weight(s) you will know exactly how much more wieght you can add to be able to get the desired number of reps). For example: if you start with a flat bench press you will most likely be in the upper rep range which is 12 (if you can do more than this then you did't add enough weight) and as you add weight each subsequent set you will most likely be in the lower rep range which is 8 (if you can't do at least eight that means you added too much weight). After 3 weeks, instead of adding weight after each set, do the opposite. Start your first set heavy and then strip the weight after each set. Thus, you will be doing the opposite of what you were doing for the previous three weeks. This is good to keep your muscles confused and thus more primed for development/growth. Cycle this adding/stripping routine for the entire duration (number of weeks) of this program.





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C h e s t Sets Reps L e g s Sets Repsdumbell flat bench press 3 6 to 12 leg press 3 6 to 12incline bench press (barbell) 3 6 to 10 leg extensions 3 6 to 12dips 3 6 to 10 lying hamstring curls 3 8 to 10

standing calf raises 3 10 to 15S h o u l d e r s Sets Reps B a c k Sets Reps

upright rows 3 8 to 10 rear lat pulldown 3 6 to 10dumbell shoulder press 3 8 to 10 one arm bent-over row 3 8 to 10dumbell shrugs 3 8 to 10 seated wide-grip row 3 8 to 10

T r i c e p s Sets Reps B i c e p s Sets Repsoverhead tricep extensions 3 6 to 10 preacher curls (machine) 3 8 to 12tricep rope pushdowns 3 8 to 10 bicep dumbell curls (seated) 3 6 to 8

A b s Sets Reps A b s Sets Repscrunches 4 until failure raised leg crunches 4 until failure


Rest well on this day.Rest is very important for muscle recovery. On your off days try not to do anything that is physically too demanding.

N o t e sFirst 3 weeks of this program change your weight adding/stripping routine. In other words, for 3 weeks you will perform sets of any given weight lifting exercise by adding weight after each consecutive set. You will add only as much weight as you need to stay in the effective repetition range (this will come with experience: after a few weeks of experimenting with different weight(s) you will know exactly how much more wieght you can add to be able to get the desired number of reps). For example: if you start with a flat bench press you will most likely be in the upper rep range which is 12 (if you can do more than this then you did't add enough weight) and as you add weight each subsequent set you will most likely be in the lower rep range which is 8 (if you can't do at least eight that means you added too much weight). After 3 weeks, instead of adding weight after each set, do the opposite. Start your first set heavy and then strip the weight after each set. Thus, you will be doing the opposite of what you were doing for the previous three weeks. This is good to keep your muscles confused and thus more primed for development/growth. Cycle this adding/stripping routine for the entire duration (number of weeks) of this program.





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C h e s t Sets Reps L e g s Sets Repsflat bench press 3 8 to 12 leg press 3 8 to 12dumbell incline bench press 3 6 to 10 leg extensions 3 8 to 10dips 4 6 to 10 hamstring leg curls 3 8 to 10

S h o u l d e r s Sets Reps seated calf raise 4 12 to 15dumbell shoulder press 3 8 to 10 B a c k Sets Repsupright rows 3 8 to 10 rear lat pull-down 3 10 to 12dumbell shrugs 3 12 to 15 one-arm cable row 3 8 to 10

T r i c e p s Sets Reps B i c e p s Sets Repstriceps (cable) pushdown 3 8 to 10 bicep curls 3 8 to 10dumbell overhead tricep extension 3 8 to 10 preacher curls (machine) 3 8 to 10

wrist curls 3 10 to 12A b s Sets Reps A b s Sets Reps

crunches 3 until failure oblique crunches 3 until failure

cable crunches 3 until failure raised leg crunches 3 until failure


Rest well on this day. Rest & recovery are as important as exercise. Don't do anything too physically demanding on your off days.




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C h e s t Sets Reps L e g s Sets Repsdumbell (flat) bench press 3 6 to 12 leg press 3 6 to 12incline bench press 3 6 to 10 leg extensions 3 8 to 10dips 4 6 to 10 hamstring leg curls 3 8 to 10

S h o u l d e r s Sets Reps standing calf raise 4 12 to 15dumbell shoulder press 3 8 to 10 B a c k Sets Repsupright rows 3 8 to 10 bent-over one-arm dumbell row 3 10

T r i c e p s Sets Reps rear lat pull-down 3 10 to 12triceps (cable) pushdown 3 8 to 10 B i c e p s Sets Repsdumbell overhead tricep extension 3 6 to 10 seated dumbell bicep curls 3 8 to 10

A b s Sets Reps preacher curls (machine) 3 8 to 12crunches 3 until failure A b s Sets Reps



Rest well on this day.Resting is very important for proper muscle recovery. This means that on your off days you shouldn't do any activities that are too demanding physically.

N o t e sFirst 3 weeks of this program change your weight adding/stripping routine. In other words, for 3 weeks you will perform sets of angiven weight lifting exercise by adding weight after each consecutive set. You will add only as much weight as you need to stay in the effective repetition range (this will come with experience: after a few weeks of experimenting with different weight(s) you will know exactly how much more wieght you can add to be able to get the desired number of reps). For example: if you start with a flabench press you will most likely be in the upper rep range which is 12 (if you can do more than this then you did't add enough weight) and as you add weight each subsequent set you will most likely be in the lower rep range which is 8 (if you can't do at least eight that means you added too much weight). After 3 weeks (for the next three weeks), instead of adding weight after each set, do the opposite. Start your first set heavy and then strip the weight after each set. Thus, you will be doing the opposite of what you were doing for the previous three weeks.

This is good to keep your muscles confused and thus more primed for development/growth. Cycle this adding/stripping routine for the entire duration (number of weeks) of this program.





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C h e s t Sets Reps L e g s Sets Repsflat bench press 4 6 to 12 squats 4 6 to 12dumbell incline bench press 4 6 to 10 leg extensions 4 8 to 10dips 4 6 to 10 leg press 4 8 to 10

S h o u l d e r s Sets Reps seated calf raise 4 12 to 15front (dumbell) shoulder press 4 8 to 10 B a c k Sets Repsdumbell shrugs 4 8 to 10 bent-over one-arm dumbell row 4 10 each side

upright rows 4 8 to 10 close-grip pull-ups 4 5 to 8T r i c e p s Sets Reps seated wide-grip row 4 8 to 10

triceps bench dips 4 8 to 10 B i c e p s Sets Repsbent-over one-arm dumbell extensions 4 8 to 10 reverse (EZ-bar) bicep curls 4 8 to 10

A b s Sets Reps preacher curls (machine) 3 8 to 12compound crunches 4 until failure A b s Sets Reps


roman chair leg lifts 3 until failure


Sufficient rest is very important for muscle growth. Without enough rest, your muscles cannot recover and get bigger.




4-day/week Muscle Definition Workout - MD-27

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Monday - Shoulders, Triceps & Abs + Cardio (Post-Workout) Tuesday - Back & Abs

S h o u l d e r s Sets Reps B a c k Sets RepsSUPER

SETseated dumbell press 2* + 4 8 to 12 SUPER

SETreverse grip bent-over row 2* + 4 8 to 12

dumbell lat raise 4 10 to 12 wide grip lat pull-down 4 12 to 15SUPER

SETdumbell rear shoulder fly 4 10 to 12 SUPER

SETone arm cable row 4 8 to 10

shrugs 4 10 to 12 close-grip cable pull 4 12 to 15T r i c e p s Sets Reps SUPER

SETone arm bent-over dumbell raise 4 10 to 12

SUPERSET

EZ bar tricep extensions 2* + 4 8 to 12 straight arm (stand) push-down 4 10 to 12kickbacks 3 10 to 12 A b s Sets Reps

SUPERSET

cable (rope) push-downs 3 10 to 12 compound crunches 4 failureone-arm cable tricep extension 3 12 to 14

A b s Sets Repscable (rope) crunches 3 failure

Wednesday - OFF Thursday - Chest, Biceps & Abs

Cardio day.

C h e s t Sets RepsSUPER

SETincline dumbell press 2* + 4 8 to 12pec-deck 4 10 to 12

SUPERSET

dumbell flyes 4 10 to 12push-ups 3 failure

B i c e p s Sets RepsSUPER

SETdumbell (alternating) curls 2* + 4 8 to 12EZ bar curls 4 10 to 12

SUPERSET

standing cable curls 4 10 to 12rope curls 4 10 to 12

A b s Sets Repshanging leg raises 4 failure

Friday - Legs & Abs Saturday and Sunday - OFFL e g s Sets Reps

Cardio day: Saturday

SUPERSET

squats 2* + 5 8 to 12leg press 4 10 to 12

SUPERSET

stiff leg deadlifts 4 10 to 12hamstring curls 4 10 to 12

SUPERSET

seated calf raise 4 12 to 14weighted single-leg raises 4 15 to 20

A b s Sets Repscable (rope) crunches 3 failure

E x e r c i s e N o t e s *First 2 sets before each superset routine will be warm-up sets. This is just to get your joints and ligaments prepared for the exercises (supersets) that follow.

C a r d i o N o t e s This program is most effective if you do cardio at least 3 times a week. We suggest doing cardio on MONDAYS, WEDNESDAYS and SATURDAYS. No more than 45 minutes on a treadmill, stationary bike or elyptical trainer at low to medium intensity. For accelerated results you can add a 4th cardio day.

E x e r c i s e N o t e s Supersets are performed with NO REST in between sets of any given two-exercise (sometimes three) exercise routine. As soon as you finish a set of one exercise move quickly to the next exercise and do a set of the second exercise. After this you can rest and then repeat the superset cycle again until you go through the entire sequence (number of sets).

SUPERSET


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E x e r c i s e P r o g r a m S e t s E x e r c i s e P r o g r a m S e t s1 2 3 4 5 6

Reps

1 2 3 4 5 6Reps

superset

smith machine shoulder press 5 5 4 4 3 3super

set

jump squats* 5 5 5 5 / /20-30% of 1-Rep Max (RM) see progression notes deadlift variations 3 3 3 3 3 3

clean & press 3 3 3 3 3 3 85% of 1-Rep Max see progression notes

85% of 1-Rep Max see progression notes Warm-up: 10 reps of deadlift at 40% of 1RM (rep max), then another set of 6 reps at 60% of 1RM. *Jump squats - squat and then explode out of the squat and jump as high as you can.

Perform one set of smith machine shoulder press , rest between 45 to 90 seconds and then perform one set of clean & press . Repeat until you complete all sets.


dumbbell shoulder press 5 5 4 3 3 / Reps

superset

deadlift (only top half movement) 5 5 4 3 / / Reps

85-95% of 1-Rep Max see progression notes 95-110% of 1RM (overload) see progression notes

bench press (close-grip) 8 8 6 6 / / dead row 8 8 6 6 / /

Perform the dumbbell shoulder press movement explosively on the positive and slowly on the negative portion of the movement. Rest no more than 90 seconds between sets.

N o t e s

Rules to follow for a SAFE and PROPER deadlift: 1. DO NOT let your back hunch over (round) at any time during the movement. The lower back should be arched (stickyour butt out) to minimize risk of injury and maximize force transfer between the upper and lower body.2. Shoulders need to be pulled back, chest held high, abs tight. 3. Don't hyperextend your neck by looking forward too much.

DAY 3 WORKOUT


Reps

superset

smith machine bench press 5 5 4 4 3 320-30% of 1-Rep Max see progression notes

barbell bench press 3 3 3 3 3 385% of 1-Rep Max see progression notes

bench press (top half movement only) 5 5 4 3 3 /G e n e r a l N o t e s85-95% of 1-Rep Max see progression notes

weighted dips 8 8 6 6 / / * To figure out your 1-REP MAX (RM) you will need to experimenwith the weights if you don't already know your 1RM weights for each exercise. So, for the first week, just experiment and "fine tune" the weights. You will probably need to write down the weight amounts on paper for easier reference later. * As you progress, your strength will increase. This means that your 1-Rep Max will be moving upward. Thus, you will need to readjust the weights every 2 weeks or so (depending on how fast your strength increases). Generally speaking, you should be ableto add 5 lbs each week for the upper body exercises (bench press, dead row, pull-ups etc.) and 10lbs for lower body (squat, deadlift ). * Apply yourself to the max each and every time you get to the gym.

N o t e s

Perform all positive (pushing) movements explosively with maximum force. Rest only 60 seconds between sets on this day.

DAY 4 WORKOUT


Reps

superset

jump squats 8 8 8 6 6 /20-30% of 1-Rep Max see progression notes

back squat 3 3 3 3 3 3

85% of 1-Rep Max see progression notes Workout Schedule: TUE-Day 1/THUR-D2/SAT-D3/MON-D4

Warm-up: 10 reps of back squat at 40% of 1RM (rep max), then another set of 6 reps at 60% of 1RM. Progression Notes - Instructions after WEEK 1:

squat (top half movement only) 5 5 3 3 / / Reps

week 2 7 sets of 2 reps110-125% or 1-Rep Max (overload) see progression notes week 3 8 sets of 1 rep

leg press 8 8 6 6 / / week 4 strip the weight and do 3-4 sets x 3 reps at 85% of 1RM

Overload the (top) squat. Push yourself to the max!week 5

Start over the cycle with 6 sets of 3 reps at 85% of 1RM. This time around you will be adding more weight compared to week 1 because your 1RM will have gone up due to your increase in strength.rest 90 seconds between sets on this day



1 2 3 4 5 6 1 2 3 4 5 6

75-85% of 1-Rep Max

* isometric hold * isometric holdjump squat speed press (or bullet press)

20-30% of 1-Rep Max

1 2 3 4 5 6

1 2 3 4 5 670-75% of 1-Rep Max

week 1 85% of 1-Rep Max close-grip bench press doubles**

week 2 90% of 1-Rep Max 70-75% of 1-Rep Maxweek 3 95% of 1-Rep Max

5 5 4 4 3 35 5 4 4 3 3

* isometric holdspeed press (or bullet press)

20-30% of 1-Rep Max

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6-9 second hold Reps


DAY 3 WORKOUT

leg press

bench press - isometric/explosive contrast:

superset 5 5 3 3 / /

4 3 3

Reps

75-85% of 1-Rep Max5 5 4

squat (half way only: top half)110-125% of 1RM (overload)

5 5

5 5

5

4 3 /

rest 90 seconds between each set

4

E x e r c i s e P r o g r a m S e t s

/ /110-120% of 1RM (overload)

seated row (or 1-arm dumbbell row)5 5 4 3 / /

5 5 4 3

rest 90 seconds between each set

warm-up: 1 set of 10 reps at 40% 1-Rep Max

Reps

Reps

2 2 1

week 4 - start cycle over again

deadlift

90% of 1-Rep Max

10 jumps

5 5 4 /

75-85% of 1-Rep Max

/

Reps

squat - isometric/explosive contrast:

5 5super

set weighted pull-ups5

weighted dips

Rest 2 minutes between deadlift sets, 90 seconds between seated row sets.

4 4 3 /

2 2

3 3 3 3 / /

3 3

week 3 95% of 1-Rep Max

3 3

5

5 5

* Isometric hold: push as hard as you can with 60-70% of 1RM load against rack pins - position higher than sticking point) for 6-9 seconds

superset

E x e r c i s e P r o g r a m

Speed press: hold the bar during the whole movement

S e t s

superset

6-9 second holdshoulder press - isometric/explosive contrast:

5 5 3 3 /

6-9 second hold

3 3 3 5

5sumo deadlift (wide stance)

superset

5

S e t s

Jump squat (or speed squat) with 20-30% 1RM load for 6-8 jumps or 8-10 jumps without load.Rest for 90 seconds between supersets.

Reps

E x e r c i s e P r o g r a m

90% of 1-Rep Max85% of 1-Rep Max

In week 4 start the cycle over again. Your 1-Rep Max (RM) will have moved up, so you will need to adjust (increase) the weight. Rest 2 minutes between bench press set. Don't forget to warm-up with 40-50% of 1RM for 1 or 2 sets.

bench pressweek 1

week 2

week 1

week 2

week 3 95% of 1-Rep Max


DAY 2 WORKOUTDAY 1 WORKOUT

3 3 3

S e t sE x e r c i s e P r o g r a m

85% of 1-Rep Max

Bullet press: push and let the weight go, catch it when it falls back. Rest around 90 sec. between supersets.

back squats

3 2 2

Reps

5 5

** Close-grip bench press doubles: perform one complete movement, come back half way and return to the start position. This is considered one repetition.

floor press or half way bench press

85-90% of 1-Rep Max

DAY 4 WORKOUT

75-85% of 1-Rep Max

deadlift (top half: from rack pins)

/

Reps

5

Reps

WORKOUT SCHEDULEMON - Day 1 / TUE - Day 2 / WED - Rest / THUR - Day 3

FRI - Rest / SAT - Day 4 / SUN - Rest


leg pressshoulder press

Rep

N o t e s* To figure out your 1-REP MAX (RM) you will need to experiment with the weights if you don't already know your 1RM weights for each exercise. So, for the first week, just experiment and "fine tune" the weights. You will probably need to write down the weight amounts on paper for easier reference later. * As you progress, your strength will increase. This means that your 1-Rep Max will be moving upward. Thus, you will need to re-adjust the weights every 2 weeks or so (depending on how fast your strength increases). You should be able to add 5 lbs each week for the upper body exercises and 10lbs for lower.

warm-up: 1 set of 10 reps at 40% 1-Rep Maxweek 4 - start cycle over again



Straight Powerlifting 4-day Workout - PL-20

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M o n d a y T u e s d a y - Rest DaySets Reps

bench press 5 2 to 3cable rows 5 6 to 8flat DB press 5 4 to 6dips 5 6 to 8

W e d n e s d a y T h u r s d a y - Rest DaySets Reps

squat 6 1 to 3leg curls 6 6 to 8leg extensions 6 6 to 8standing calf raises 6 16 to 20

F r i d a y S a t u r d a ySets Reps Sets Reps

close-grip bench press 4 10 to 12 deadlift 6 6 to 8dumbell front shoulder raise 4 10 to 12 leg curls 6 10 to 12incline bench press 4 10 to 12 walking lunges 6 6 to 8dumbell shoulder press 4 8 to 10 lat pulldowns 6 8 to 10skull crushers 4 6 to 8 standing calf raises 6 16 to 20

S u n d a y - Rest Day

N o t e s



4-day/week Strength Training Routine for Max Density & Strength - ST-01

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WORKOUT 1 WORKOUT 2Workout Program Workout Program

Shoulders & Upper Chest S e t s

R e p s

Chest, Front Shoulders & Triceps S e t s1 2 3 4 1 2 3 4

R e p s

incline bench press 10 10 8 / flat bench press 10 10 8 8side shoulder dumbbell raise 12 10 / / Back, Rear Shoulders & Biceps S e t s

1 2 3 4Back & Rear Shoulders S e t s seated row (machine) 10 10 8 81 2 3 4

lat pull-down (wide grip) 10 10 8 8 alternate bent-over cable row 10 10 8 8alternate V-bar lat pull-down 10 10 8 8 alternate bent-over one arm dumbbell row 10 10 8 8alternate lat pull-down (regular grip) 10 10 8 8 bent-over dumbbell fly 12 10 10 /

deadlift 10 8 8 / Legs S e t s1 2 3 4

Legs S e t s squat (with barbell or dumbbells) 10 10 8 81 2 3 4leg curls 10 8 8 / alternate leg press 10 10 8 8alternate lunges 10 8 8 / N o t e salternate step-ups on platform 10 8 8 /

When you do the rows, make sure you exhale when pulling and inhale on the way back. On the negative, go slowly back (3 sec).

N o t e sWhen you do the bench press, exhale when pushing up and go slow (3 sec) on the negative (downward) movement.

N O T E S

* Do the ALTERNATE exercises to change things up week after week. For example, if you do the lat pull-down on Mondays in WEEK 1, change and do the V-bar pull-down in WEEK 3, followed by the regular grip lat pull-down in WEEK 3. Then, in WEEK 4 start the whole rotation again. * Increase the weights for each exercise every week. You have to push yourself because this is the best way to shock your body into growth and development. This workout is great for increasing strength and muscle density but you need to apply yourself to the max each and every time you get to the gym. * We recommend implementing the first workout schedule option. If you feel you need more rest between workout sessions, then switch to Workout Schedule OPTION 2 .



4-day/week Strength Training Routine with Special Focus on Eccentric Motions - ST-02

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Chest, Front Shoulders & Triceps S e t s

R e p s

Chest, Front Shoulders & Triceps S e t s1 2 3 4 1 2 3 4

R e p s

flat bench press 10 8 / / incline dumbbell bench press 10 8 / /peck-deck 10 8 / / flat bench dumbbell fly 10 8 / /

Back, Rear Shoulders & Biceps S e t s Back, Rear Shoulders & Biceps S e t s1 2 3 4 1 2 3 4

lat pull-down (wide grip) 10 10 8 / bent-over one arm dumbbell row 10 10 8 /alternate seated machine row 10 10 8 / pull-ups (assisted) 8 8 / /alternate seated cable row 10 10 8 / Legs S e t s

1 2 3 4deadlift 10 8 8 / dumbbell squat 15 12 10 /

Legs S e t s leg curls 15 12 10 /1 2 3 4squat 10 8 8 / N o t e salternate lunges 12 10 / / Go super slow on the negatives (3 to 4 sec). When

you do the assisted pull-ups, don't worry too much about getting up to the chin-up bar, rather focus more on slowly releasing yourself back down on the downward portion of the movement. To get up, you will either be assisted by a trainer or friend or you might do the pull-ups on the machine that has a counterbalance.

alternate step-ups on platform 12 10 / /N o t e s

With all exercises focus on the negative motion (returning back to start position). Perform the negatives slowly - at least 3 seconds.

N O T E S * Do the ALTERNATE exercises to change things up week after week. For example, if you do the lat pull-down in WEEK 1, change and do the seated machine row in WEEK 2, followed by the seated cable row in WEEK 3. Then, in WEEK 4 start the whole rotation again. * Increase the weights for each exercise every week. You have to push yourself because this is the best way to shock your body into growth and development. You need to apply yourself to the max each and every time you get to the gym. * Follow the workout schedule as outlined because it is designed to give your muscles maximum opportunity for rest and recovery. * The main focus of this workout is to focus on the eccentric (negative) motion of each exercise. An eccentric contraction is used as a means of decelerating a body part or object, or lowering or releasing back a load gently rather than letting it drop. This workout will shock your muscles in a different way compared to regular workouts. Thus, pay special attention to the negative movements of each exercise. Don't rush them!



4-day Upper/Lower Body Split Strength Training Workout - ST-10

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MONDAY - Lower Body TUESDAY - Upper Body

L o w e r B o d y Sets Reps U p p e r B o d y Sets Repssquats 6 6 to 8 bench press 10 3power cleans 6 2 to 5 incline bench press 10 2hang clean 6 15 military shoulder press 8 3snatch 6 10 lat pull-downs 4 12clean and jerk 6 6 close-grip bench press 3 8

A b s Sets Reps barbell curls 4 8crunches** 6 3x30 sec. N o t e s

N o t e s Rest 45 seconds to 1 minute between sets on this workout day. After a couple of weeks, as your strength increases, rest less than 45 seconds.

** Ab crunches are done by holding each crunch for 30 seconds, then releasing and resting for 10 seconds in between before repeating the crunch/hold again.

FRIDAY - Lower Body SATURDAY - Upper Body

L o w e r B o d y Sets Reps U p p e r B o d y Sets Repssquats 5 6 bench press 6 4 to 8power cleans 3 6 incline bench press 3 3deadlifts 4 4 upright rows 3 12leg extensions 3 20 bent-over barbell rows 6 8 to 10hamstring leg curls 3 12 tricep push-downs 3 until failure

leg press** 4 15 sec. hold

barbell curls 5 6** in contracted position hold for 15 seconds N o t e s

N o t e s Rest plenty (2 minutes at least) between sets on this day. Especially when doing the big muscle group exercises.

Rest at least 90 seconds between sets of the big exercises: squats, power cleans, deadlifts . Rest only about 30 seconds when doing leg extensions, hamstring curls and the leg press .

N o t e s

* This is a physically demanding program. On your rest days eat well and make sure to get enough sleep. * Follow the workout schedule as outlined. If you feel you need more rest between workouts, then implement WORKOUT SCHEDULE Option 2 because it's designed to give your muscles more rest time between workouts.



4-day/week High-Volume Strength Training Routine - ST-11

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Back, Rear Shoulder, Biceps & Abs S e t s

R e p s

Chest, Side Shoulder, Legs & Abs S e t s1 2 3 4 5 1 2 3 4

R e p s

lat pull-ups 10 10 8 7 6 super set

incline bench press 10 8 7 6alternate lat pull-up (wide grip to rear) 10 10 8 7 6 dumbbell fly 12 12 10 8alternate lat pull-up (V-bar to chin) 10 10 8 7 6 flat bench dumbbell press 12 12 10 8

bent-over one-arm dumbbell row 10 10 8 7 6 side shoulder dumbbell raise 12 12 10 10alternate dead row 10 10 8 7 6 alternate side shoulder cable raise 12 12 10 10alternate T-bar dead row 10 10 8 7 6 super

settricep dips 12 12 10 /

alternate seated machine row 10 8 8 7 6 tricep cable push-down 12 12 10 /

bent-over dumbbell fly 12 10 9 8 / alternate skullcrushers 12 12 10 8super

setalternate reverse cable crossovers 12 10 9 8 / close-grip bench pres 12 10 8 8alternate reverse peck-deck 12 10 9 8 / squats 10 10 8 8

super set

bicep preacher curls 10 10 9 8 / alternate leg press 10 10 8 8chin-ups (bicep focused) to failure / alternate hack squat 10 10 8 8

alternate bicep EZ bar curls 10 10 9 8 / swiss ball ab crunches to failuresuper

set incline dumbbell curl 10 10 9 8 / N o t e ssuper

setabs crunch (legs on bench) 20 20 18 16 /

roman chair leg lifts to failure /alternate cable crunch 15 12 12 12 /

super set hanging leg raises to failure /

N O T E S * Do the ALTERNATE exercises and supersets to change things up week after week. For example, during workout 1, if you do the lat pull-ups in WEEK 1, change and do the wide-grip pull-ups to the rear in WEEK 2, followed by the V-bar pull-up in WEEK 3. Then, in WEEK 4 start the whole rotation again. The idea behind alternating exercise is to confuse your muscles and keep them from adapting. Development and growth stops once your muscles adapt. * Increase the weights for each exercise every week. You have to push yourself because this is the best way to shock your body into growth and development. You need to apply yourself to the max each and every time you get to the gym. * Follow the workout schedule as outlined. If you feel you need more rest between workout sessions, then implement Workout Schedule Option 2 . * This workout has a higher volume of sets and if you apply yourself 100% while at the gym, this program will not be easy (and that's exactly how it should be). Thus, you will need to rest well on your off days.



4-day/week Strength Training Routine for Maximum Strength Gains - ST-12

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WORKOUT 1 WORKOUT 2C h e s t S e t s

R e p s

L e g s S e t sMax Sets Max Sets

R e p s

inclined barbell bench press 20 min. super cluster squat 20 min. super cluster

week 1 80% of your 1-Rep Max (RM) 3 reps x Max Sets week 1 80% of your 1-Rep Max (RM) 3 reps x Max Setsweek 2 85% of your 1-Rep Max 2 reps x Max Sets week 2 85% of your 1-Rep Max 2 reps x Max Setsweek 3 90% of your 1-Rep Max 1 rep x Max Sets week 3 90% of your 1-Rep Max 1 rep x Max Setsweek 4 weight used in week 2 3 reps x Max Sets week 4 weight used in week 2 3 reps x Max Setsweek 5 weight used in week 3 2 reps x Max Sets week 5 weight used in week 3 2 reps x Max Sets

B a c k S e t s Legs Supersets S e t sMax Sets 1 2 3 4 5

wide-grip pull-ups 20 min. super cluster super set

leg-curls 8 8 8 6 6week 1 80% of your 1-Rep Max (RM) 3 reps x Max Sets stiff-leg deadlift 8 8 8 6 6week 2 85% of your 1-Rep Max 2 reps x Max Sets standing calf raises 10 10 8 8 6week 3 90% of your 1-Rep Max 1 rep x Max Sets N o t esweek 4 weight used in week 2 3 reps x Max Sets

When you do the calf raises , go super slow on the negative (way down). It should take you at least 3 seconds to get back down. Rest at least 90sec. between supersets.

week 5 weight used in week 3 2 reps x Max Sets

A r m s S e t sSupersets

super set

bicep preacher curls 6 to 8 supesetslying tricep extension

week 1 80% of your 1-Rep Max (RM) 3 repsweek 2 85% of your 1-Rep Max 2 repsweek 3 90% of your 1-Rep Max 1 repweek 4 weight used in week 2 3 repsweek 5 weight used in week 3 2 reps

WORKOUT 1b WORKOUT 2bC h e s t S e t s

R e p s

L e g s S e t s

R e p s

Max Sets Max Setsinclined barbell bench press 20 min. super cluster squat 20 min. super cluster

week 1 80% of your 1-Rep Max 3 reps. x Max Sets week 1 80% of your 1-Rep Max 3 reps. x Max Setsweek 2 85% of your 1-Rep Max 2 reps. x Max Sets week 2 85% of your 1-Rep Max 2 reps. x Max Setsweek 3 90% of your 1-Rep Max 1 rep x Max Sets week 3 90% of your 1-Rep Max 1 rep x Max Setsweek 4 weight used in week 2 3 reps x Max Sets week 4 weight used in week 2 3 reps x Max Setsweek 5 weight used in week 3 2 reps. x Max Sets week 5 weight used in week 3 2 reps. x Max Sets

B a c k S e t s Legs Supersets S e t sMax Sets 1 2 3 4 5

bent-over barbell row 20 min. super cluster super set

leg curls 8 8 7 6 /week 1 80% of your 1-Rep Max (RM) 3 reps x Max Sets leg extensions 8 8 7 6 /week 2 85% of your 1-Rep Max 2 reps x Max Sets seated calf raises 20 20 18 16 /week 3 90% of your 1-Rep Max 1 rep x Max Sets N o t esweek 4 weight used in week 2 3 reps x Max Sets

On this day, when you do your calves, go super slow on the positive (way up). The positive portion of the movement should take you 4 seconds . Hold for 2 seconds at the top and then on the negative take at least 2 seconds down . Thus, the complete tempo will be: 4-2-2. Rest at least 2 min. between supersets.

week 5 weight used in week 3 2 reps x Max Sets

A r m s S e t sSupersets

super set

barbell bicep curls6 to 8 supesets

dips (weighted if possible)

week 1 80% of your 1-Rep Max (RM) 3 repsweek 2 85% of your 1-Rep Max 2 repsweek 3 90% of your 1-Rep Max 1 repweek 4 weight used in week 2 3 repsweek 5 weight used in week 3 2 reps

N O T E S ( on page 2)



N O T E S (page 2)* Super Clusters involve doing as many sets (max sets) as possible of a given exercise within the prescribed time limit (20 minutes for this workout program). For example, in Workout 1, you will start with the inclined barbell bench press and do as many sets as you can within 20 minutes at 80% of your 1-Rep Max for each set. You should rest between 90 seconds to 2 minutes. Once the 20 minute time limit expires, you will rest again and move on to your next super cluster exercise. As the weeks progress, you will get stronger and you will be able to catch your breath between exercise much faster (rest only 1 minute). This means that after a few weeks (even when you factor in the increase in weights) you will be able to perform more sets within the 20 minute time limit.

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* To figure out your 1-REP MAX (RM) you will need to experiment with the weights if you don't already know your 1RM weights for each exercise. So, for the first week, just experiment and "fine tune" the weights. You will probably need to write down the weight amounts on paper for easier reference later. * As you progress, your strength will increase. This means that your 1-Rep Max will be moving upward. Thus, you will need to re-adjust the weights every 2 weeks or so (depending on how fast your strength increases). Generally speaking, you should be able to add at least 10lbs every week to the big muscle group exercises. * Apply yourself to the max each and every time you get to the gym. * Follow the workout schedule as outlined. You have 2 Workout Schedule Options.

* This workout is designed to increase your strength by at least 20% - 30% every month. Rest well on your off days because your muscles will need all the rest and recovery time they can get.



4-day Strength Training Workout - ST-20

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Monday - Shoulders & Triceps Tuesday - BackS h o u l d e r s Sets Reps B a c k Sets Reps

SUPERSET

military press 2* + 4 4 to 8 SUPERSET

bent-over barbell row 2* + 4 4 to 8dumbell side raise 2 10 to 15 wide grip lat pull-down 2 10 to 15

Note: superset last two sets only (3 and 4) Note: superset last two sets only (3 and 4)T r i c e p s Sets Reps

SUPERSET

lying (EZ bar) extension 2* + 4 4 to 8triceps push-downs 2 10 to 15

Note: superset last two sets only (3 and 4)

Wednesday - Rest Day Thursday - Chest & BicepsC h e s t Sets Reps

SUPERSET

incline bench press 2* + 4 4 to 8dumbell flys 2 10 to 15

Note: superset last two sets only (3 and 4)B i c e p s Sets Reps

SUPERSET

incline dumbell curls 2* + 4 4 to 8standing barbell curls 2 10 to 15

Note: superset last two sets only (3 and 4)

Friday - Legs Saturday and Sunday - Rest DayL e g s Sets Reps

SUPERSET

squats 2* + 5 4 to 8leg extensions 2 15 to 20

Note: superset last two sets only (3 and 4)leg curl 4 4 to 8

Note: last set double-drop** set to failureseated calf raise 4 4 to 8

Note: last set double-drop** set to failure

E x e r c i s e N o t e s *First 2 sets before each superset routine will be warm-up sets. This is just to get your joints and ligaments prepared for the exercises (supersets) that follow.

**This is the most basic and yet brutal of all shocks! You begin by reaching failure with a weight, as soon as you hit failure, lessen the weight, and then continue the set until failure is reached again.Example: Lets say you were to perform lat pulldowns with a 100 pound stack. If you reached failure at 12 reps, you would strip the weight down to 80 pounds and continue. This is a single drop set (or descending set) because you lower the weight once.A double drop set is when you lower the weight twice. Example: Lets say you were to perform lat pulldowns with a 100 pound stack. If you reached failure at 12 reps, you would strip the weight down to 80 pounds and continue to failure, and then lower the weight down to 60 pounds.

E x e r c i s e N o t e s Supersets are performed with NO REST in between sets of any given two-exercise (sometimes three) exercise routine. As soon as you finish a set of one exercise move quickly to the next exercise and do a set of the second exercise. After this you can rest and then repeat the superset cycle again until you go through the entire sequence (number of sets).

SUPERSET


m

4-day/week Alternating Intensities Strength Training Routine - ST-22

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DAY 1 WORKOUT DAY 2 WORKOUTHigh Intensity Workout Program Light Intensity Workout Program

Back & Rear Shoulders S e t s

R e p s

Shoulders, Triceps, Hams & Calves S e t s1 2 3 4 5 6 7 8 1 2 3 4 5 6 7 8

R e p s

lat pull-ups (weighted or bodyweight) 3 to 5 5 to 7 7 to 9 barbell shoulder press (front & back) 3 to 5 5 to 7 7 to 9 / /

alternate lat pull-up (wide grip to rear) 3 to 5 5 to 7 7 to 9 triceps close-grip dips (on bench) 8 8 7 6 / / / /

alternate wide-grip (to the neck) 3 to 5 5 to 7 7 to 9 alternate parallel bar dips 8 8 7 6 / / / /

alternate V-bar pull-up (to the chin) 3 to 5 5 to 7 7 to 9 *rest no more than 90 sec. between sets

bent-over one-arm dumbbell row 3 to 5 5 to 7 7 to 9 super set

leg curls 10 10 8 8 6 6 / /

alternate dead row 3 to 5 5 to 7 7 to 9 seated calf raises 10 10 8 8 6 6 / /

alternate T-bar dead row 3 to 5 5 to 7 7 to 9 *rest no more than 60 sec. between sets

alternate seated machine row 3 to 5 5 to 7 7 to 9 N o t e ssuper

setside shoulder dumbbell raise 8 8 7 6 / / / /

When you do the barbell shoulder press, alternate between the front and back: 1 rep to the front, 1 rep to the back and so on.

reverse peck-deck 8 8 7 6 / / / /

alternate side shoulder cable raise 8 8 7 6 / / / /

N o t e sFor all exercises on this day, rest 60 to 90 seconds between sets.

DAY 3 WORKOUT DAY 4 WORKOUTHigh Intensity Workout Program Medium Intensity Workout Program

Chest & Biceps S e t s

R e p s

Quads, Shoulder & Abs S e t s

R e p s

1 2 3 4 5 6 7 8 1 2 3 4 5 6 7 8inclined barbell bench press 3 to 5 5 to 7 7 to 9 squats 3 to 5 5 to 7 7 to 9 / /

alternate incline dumbbell press 3 to 5 5 to 7 7 to 9 jump squats 9 9 7 7 6 6 5 5

super set

dumbbell fly 10 10 8 8 6 6 / / bent-over shoulder fly 7 to 9 5 to 7 / /

flat bench press 8 8 6 6 5 5 / / weighted incline sit-ups 8 to 12 / / / /

*rest 60 to 90 sec. between sets alternate weighted hanging leg raises 8 to 12 / / / /

preacher curls 3 to 5 5 to 7 7 to 9 / / *rest no more than 60 sec. between sets

weighted chin-ups 8 to 10 / / / /

*rest 60 sec. or less between sets

N O T E S

* Do the ALTERNATE exercises to change things up week after week. For example, during the DAY 1 WORKOUT, after doing lat pull-ups in WEEK 1, change and do the wide-grip pull-ups to the rear in WEEK 2, followed by the V-bar pull-up in WEEK 3. Then, in WEEK 4 start the whole rotation again. The idea behind alternating exercise is to confuse your muscles and keep them from adapting. Development and growth stops once your muscles adapt. * Increase the weights after every set cluster (example: 3 to 5 reps for sets 1, 2, 3 = 1st cluster; 5 to 7 reps for sets 4, 5, 6 = 2nd cluster...) * Increase the weights for each exercise every week. You have to push yourself because this is the best way to shock your body into growth and development. You need to apply yourself to the max each and every time you get to the gy

* Follow the workout schedule as outlined. * On your off days, you can do cardio. If the spring/summer season is around the corner, then do 2 cardio sessions on your off days (no more than 40 minutes of interval training on your favorite cardio machine). If your heading into fall/winter then we wouldn't suggest doing cardio as part of this workout.


5-day/week Mass Building Workout (Dumbbells & Barbell Only) - MB-30

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Monday - Shoulders Tuesday - BackS h o u l d e r s Sets Reps B a c k Sets Reps

front raise 5 8 to 10 deadlift 8 10 to 12side raise 5 8 to 12 barbell shrugs 8 10 to 12military press 5 10 to 12 bent-over barbell row 8 8 to 10cuban press 5 10 to 12 chin-ups 8 10 to 12Arnold press 5 10 to 12 barbell upright row 8 8 to 10

N o t e s N o t e s

Maintain proper form on this day. Shoulders are a very intricate muscle group and you need to make sure you hit them from all angles. This workout is designed to do just that, so practice proper form always when you do shoulders.

Advanced weightlifters respond well to high volume back training. This is mostly because of the fact that after years of weightlifting, the back muscles simply don’t respond much to programs that have only 3 to 4 sets for the back. That’s why this program has such a high volume for your back especially. It's designed to shock your back into further growth.

Wednesday - Chest & Triceps Thursday - BicepsC h e s t Sets Reps B i c e p s Sets Reps

flat bench press 6 8 to 10 barbell curls 4 6 to 8incline bench press 6 8 to 10 preacher curls 4 6 to 8decline bench press 6 8 to 10 reverse EZ bar curl 4 6 to 8dumbbell flys 6 8 to 12 dumbbell alternating curls 4 6 to 8dips 6 12 to 16 incline dumbbell curls 4 6 to 8

T r i c e p s Sets Reps seated wrist curls 4 6 to 8kick-backs 6 8 to 10 A b s Sets Repsdecline tricep extensions 6 8 to 10 cable crunches 6 until failureskull crushers 6 8 to 10

Friday - Legs Saturday & Sunday - Rest daysL e g s Sets Reps

Rest well on these days. This program is demanding and the volume is high. You will need all the rest you can get.

squat 4 10 to 12walking lunges 4 10 stepshamstring curls 4 8 to 12single-leg press 4 8 to 12weighted calve raise 6 8 to12

N o t e s

You can do this workout 5 days in a row OR break it up and do a 2 days ON, 2 days OFF and 3 days ON type of split. If you feel you need more rest then implement the latter schedule. This workout is good for those advanced weightlifters that are stuck in a plateau. The higher volume of sets here is designed to shock your muscles into (more) growth.




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Monday - Chest & Triceps & Shoulders Tuesday - Back & Arms (Biceps)C h e s t Sets Reps B a c k Sets Reps

incline bench press 3 10 wide grip chin-ups 3 8 to 10dumbell bench press 3 10, 10, 8* one arm (alternating) cable pulls 3 8 to 10chest dip 3 until failure upright row 3 8 to 10

bent over dumbell raise (front) 3 8 to 10T r i c e p s Sets Reps A r m s - Biceps Sets Reps

lying (EZ bar) tricep extension 3 8 to 10 scott bench preacher curls 3 8 to 10one arm overhead dumbell extension 3 8 to 10 barbell curls 3 8 to 10bent over tricep extension 3 8 to 10 seated incline bench curls 3 8 to 10

S h o u l d e r s Sets Reps A b s Sets Repsbarbell (seated) front raise 4 10 to 12 compound ab crunches 4 until failure

dumbell side raise 4 12, 12, 10, 8*

N o t e s*as you do each set decrease the number of reps but increase weight

Wednesday - Legs Thursday - Chest & Triceps & ShouldersL e g s - Quads & Hamstrings Sets Reps C h e s t Sets Reps

walking dumbell lunges 3 10 to 12 steps smith machine flat bench press 3 8 to 10seated (machine) leg curl 3 10 to 12 dumbell fly 4 10 to 1245 degree incline press 3 8 to 10 cable scoops 3 10 to 12bent-over hamstring barbell lift 3 10 to 12 T r i c e p s Sets Reps

L e g s - Calves Sets Reps lying barbell extension 3 8 to 10alternating standing calf raises 3 until failure triceps double-pump kickbacks 4 8 to 10seated calf raises 4 until failure cable (rope) tricep spreads 4 8 to 10

S h o u l d e r s Sets Repsseated Arnold press 3 10 to 12front raise shoulders (dumbell) twists 3 10 to 12

A b s Sets RepsCable (rope) crunches 3 until failure

N o t e sWhen doing Chest cable scoops go extra slow on the negative and explode on the way up and hold in that upper position for 2 seconds before lowering again.

Friday - Back & Arms (Biceps) Saturday & Sunday - Rest daysB a c k Sets Reps

On one of these days you can do some cardio. No more than 45 minutes on a treadmill or stationary bike.

bent over barbell row 3 8 to 10seated cable row (close grip) 3 8 to 10one arm bent over cable pulls 3 10 to 12/side

lower back extensions 3 10 to 12B i c e p s Sets Reps N o t e s

cable (rope) curls 3 8 to 10seated (machine) curls 3 8 to 10concentration curls 3 10 to 12

A b s Sets Repscable (rope) crunches 3 until failure




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Monday - Chest & Abs Tuesday - Arms: Biceps & TricepsC h e s t Sets Reps B i c e p s Sets Reps

incline barbell bench press* 4 6 to 8 seated dumbell curls 4 6 to 8incline dumbell flyes 3 10 to 12 dumbell curls (on preacher bench) 3 10 to 12decline barbell bench press* 4 6 to 8 decline alternating dumbell curls 4 8 to 10flat bench press 5 6 to 8 T r i c e p s Sets Reps

A b s Sets Reps overhead dumbell extensions 3 8 to 10cable (rope) crunches 4 10 to 12 lying (twisting) dumbell extensions 4 8 to 10hanging leg raises 4 12 to 14 dumbell kickbacks (double-pumps) 4 8 to 10

N o t e s

*after 2 weeks use dumbells instead of barbell

Wednesday - Rest Day Thursday - Back & ShouldersN o t e s B a c k Sets Reps

If you feel energetic enough you can do some cardio on this day. 35 to 45 minutes on stationary bike, treadmill or elyptical trainer is enough. But, this is entirely optional. This program is demanding enough so don’t feel guilty if you can't squeeze in a cardio workout. Some individuals will not do any cardio when they are trying to build muscle, but we recommend it because of the metabolism-elevating effect cardio will have on your system which will make your body more efficient at "building-in" the protein you intake. This helps maximize the muscle building process.

upright (barbell) rows 3 8 to 10shrugs 4 10 to 12deadlift 3 6 to 8bent-over barbell rows 3 8 to 10

S h o u l d e r s Sets Repsseated Arnold press 3 10 to 12front raise shoulders (dumbell) twists 3 10 to 12dumbell lateral raises 3 8 to 10bent-over reverse flyes* 4 9 to 10

A b s Sets RepsCable (rope) crunches 3 until failure

N o t e s*after 2 weeks use machine (seated in reverse on most peck-decks)

Friday - Legs Saturday & Sunday - Rest daysL e g s Sets Reps

On one of these days you can do some cardio (optional). No more than 45 minutes on a treadmill or stationary bike.

squat 5 8 to 10seated (machine) leg extensions 5 8 to 10hamstring (machine) extensions 4 8 to 10calve (standing) raises 5 10 to 12seated calve raises 4 10 to 12* N o t e s

N o t e s*on last 2 sets do your regular slow in controlled reps and then do an additional 5 quick (burnout) reps




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Monday - Chest, Calves & Abs Tuesday - Back & AbsC h e s t Sets Reps B a c k Sets Reps

flat bench dumbell press 4 8 to 12 lat pulldowns 4 12 to 15incline dumbell press 4 8 to 12 straight arm standing pulldowns 4 10 to 12dumbell flyes (flat or incline) 4 8 to 10 seated cable rows (close-grip) 4 10 to 12dips 4 8 to 10 one-arm dumbell rows 4 6 to 8

C a l v e s Sets Reps A b s Sets Repsstanding (machine) raises 5 12 to 15 hanging leg raises 4 until failure

A b s Sets Repscable crunches 5 until failure

Wednesday - Shoulders Thursday - Biceps, Triceps & AbsS h o u l d e r s Sets Reps B i c e p s Sets Reps

seated dumbell press 4 8 to 10 barbell curls 4 8 to 10dumbell lateral raises 4 8 to 10 preacher curls 4 6 to 8wide grip upright rows 4 8 to 10 standing dumbell curls (alternating) 4 6 to 8seated bent-over lateral raises 4 8 to 10 T r i c e p s Sets Repsdumbell shrugs 4 12 to 15 tricep cable pushdowns 4 10 to 12

standing cable extensions 4 10 to 12bent-over one arm dumbell extensions 4 8 to 10skull crushers 4 8 to 10

A b s Sets Repscompound crunch 4 until failure


calf raises 5 15 to 20hamstring leg curls 5 12 to 15leg extensions 5 10 to 12leg press 5 10 to 12walking lunges 5 12 steps


N o t e s




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Monday - Triceps, Biceps & Abs Tuesday - Shoulders & AbsT r i c e p s Sets Reps S h o u l d e r s Sets Reps

tricep push-downs 4 6 to 12 military dumbell press 4 8 to 12lying extension 4 6 to 12 seated dumbel lat raises 4 6 to 12tricep kickbacks 4 6 to 12 front dumbell raises 4 8 to 12

B i c e p s Sets Reps incline rear shoulder raises 4 8 to 12standing barbell curls 4 6 to 12 dumbell shrugs 4 8 to 12seated alternating dumbell curls 4 6 to 12 A b s Sets Repsconcentration curls 4 6 to 12 ab (cable) crunches 5 8 to 10

A b s Sets Repsroman chair sit-ups 5 until failure

Wednesday - Legs Thursday - BackLe g s Sets Reps B a c k Sets Reps

leg press 4 8 to 12 T-bar rows 4 8 to 12leg extensions 4 8 to 12 lat pull-down 4 8 to 12bent-over barbell hamstring lifts 4 8 to 12 back hyperextension 4 8 to 10weighted calve raises 4 8 to 12 wide grip pull-ups (rear) 4 8 to 10seated calve raises 4 8 to 12 close-grip cable pulls 4 8 to 12

A b s Sets Reps A b s Sets Repshanging leg raises 5 until failure compound ab crunches 5 until failure

Thursday - Chest Saturday & Sunday - Rest daysC h e s t Sets Reps You will need to do cardio on one of your rest days and on one

more weekday. No more than 55 minutes on a treadmill, stationary bike or elyptical trainer. For speedy results we suggest joining a spinning class if your gym provides such classes. However, we must note that in this case your routine will be more demanding and you will be hard pressed to maintain energy levels past week 3. However, if you feel depleted doing the spinning classes then alternate between regular cardio on your own and spinning classes.

barbell bench press 4 6 to 12dumbell incline press 4 8 to 12peck-deck 4 6 to 12cable crossovers 4 8 to 12close-grip cable pulls 4 8 to 12


N o t e sAll exercises should be performed in a controlled fashion. In other words, take your time on the positive and 2 times longer on the negative. Controlling the weight on the negatives is very important for this program. Also, you will notice that you will be doing abs every day. This program is to be followed for 6 to 12 weeks depending on your diet and how long your body takes to react and show results (more definition).




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Monday - Legs, Forearms & Abs Tuesday - Shoulders & AbsL e g s Sets Reps S h o u l d e r s Sets Reps

squats 2 + 4* 8 to 10 front shoulder (barbell) press 2 + 4* 6 to 8deadlift 6 6 to 8 rear shoulder press (barbell or smith) 2 + 4* 6 to 8single-leg press 6 6 to 8 arnold press 6 8 to 10leg extensions 6 10 to 12 front dumbell raise 6 10 to 12hamstring curls 6 10 to 12 lateral raise 6 10 to 12calves 5 until failure A b s Sets Reps

F o r e a r m s Sets Reps compound ab crunches 5 until failureseated barbell forearm curls 5 until failure N o t e s

A b s Sets Reps*2 sets warm-up (10 to 15 reps) done with 70% of weight of regular set then continue with 4 regular sets of 6 to 8 repscable crunches 5 until failure

N o t e s

*2 sets warm-up (10 to 15 reps) done with 70% of weight of regular set then continue with 4 regular sets of 8 to 10 reps

Wednesday - Back, Forearms & Calves Thursday - Chest & AbsB a c k Sets Reps C h e s t Sets Reps

T-bar row 2 + 4* 6 to 8 incline press 2 + 5* 8 to 10cable row 6 8 to 10 flat dumbell press 2 + 5* 8 to 10lat pulldown 6 8 to 10 incline dumbell press 7 8 to 10rear pull-ups 6 10 to 12 dips 7 12 to 15rear shrugs 6 12 to 15 standing cable crossovers 7 10 to 12

F o r e a r m s Sets Reps A b s Sets Repsstanding reverse curls 5 until failure hanging leg raises 7 until failure

C a l v e s Sets Reps N o t e sweighted single-leg raises 5 until failure


N o t e s


Friday - Triceps, Biceps & Abs Saturday & Sunday - Rest daysT r i c e p s Sets Reps

Chose one of the days to do some cardio. No more than 45 minutes on a treadmill, stationary bike or elyptical trainer. To further speed up your fat burning process you can do cardio on one more day during your Monday to Friday workout routine. I would suggest doing cardio on Thursdays after you finish your Chest & Ab workout.

cable (rope) extensions 4 8 to 10skull crushers 4 8 to 10bent-over one-arm raise 4 8 to 10

B i c e p s Sets Repsbarbell curl 4 8 to 10preacher curl 4 8 to 10seated dumbell (alternating) curl 4 8 to 10

A b s Sets Repsweighted raised leg crunches 5 until failure

N o t es



5-day/week Strength Training Routine for Maximum Strength Gains - ST-23

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DAY 1 WORKOUT DAY 2 WORKOUTB a c k R e p s C h e s t R e p s

weighted pull-ups 20 minute super cluster flat bench pressset 1 90% of 1-Rep Max 1 rep set 1 85% of your 1-Rep Max 3 repsset 2 90% of 1-Rep Max 3 reps set 2 85% of your 1-Rep Max 2 repsset 3 90% of 1-Rep Max 1 rep set 3 90% of your 1-Rep Max 1 repset 4 90% of 1-Rep Max 3 reps set 4 90% of your 1-Rep Max 3 repsset 5 90% of 1-Rep Max 1 rep set 5 95% of your 1-Rep Max 2 repsset 6 90% of 1-Rep Max 3 reps set 6 95% of your 1-Rep Max 1 repset 7 90% of 1-Rep Max 1 rep * Rest 45 seconds to 2 minutes between sets. In the first couple of

weeks you will rest more. As weeks go by and your strength increases, you will rest less between sets.

set 8 90% of 1-Rep Max 3 repsset 9 90% of 1-Rep Max 1 rep

C h e s t S e t s

R e p s

Hams & Lower Back S e t s

Reps

1 2 3 4 5 1 2 3 4 5inclined barbell bench press 3 to 5 / / / deadlift 7 7 5 5 /

*rest 45 to 60 seconds between sets during this exercise *rest at least 1 minute between sets

L e g s S e t s S h o u l d e r s S e t s1 2 3 4 5 1 2 3 4 5

leg press 5 to 7 / vertical row 7 7 5 5 /*rest 45 to 60 seconds between sets *rest at least 1 minute between sets

A b s S e t s N o t e s1 2 3 4 5super

set swiss ball crunch 18 16 14 12 /

* After your workout, do some cardio. No more than 30 minutes on your favorite cardio machine at medium intensity.hanging leg raises 18 16 14 12 /

*rest only 30 seconds between supersets

N o t e s DAY 4 WORKOUT* Keep increasing the weights on all exercises each week. Pushing and challenging yourself constantly is the key to achieving optimal results!

S h o u l d e r s S e t s

R e p s

1 2 3 4 5barbell shoulder press 7 7 5 5 /

B a c k S e t s1 2 3 4 5

weighted pull-ups (wide-grip to rear) 7 7 5 5 /DAY 3 WORKOUTQ u a d s S e t s

B a c k R e p s 1 2 3 4 5squat 5 5 3 3 /

dead row*rest only 1 minute between sets

set 1 85% of 1-Rep Max 3 repsB i c e p s S e t s

set 2 85% of 1-Rep Max 2 reps 8 setsstanding barbell curls 3 reps at 85% of 1-RM

set 3 85% of 1-Rep Max 3 repsC a l v e s S e t s

set 4 85% of 1-Rep Max 2 reps 1 2 3 4 5seated calf raises (alternate: 1 set toes in, 1 set toes out)

20 20 18 18 16set 5 85% of 1-Rep Max 3 reps

Q u a d s R e p s DAY 5 WORKOUTsquat C h e s t S e t s

set 1 85% of 1-Rep Max 3 reps Max Sets

flat bench press 20 min. super clusterset 2 85% of 1-Rep Max 2 repsset 3 85% of 1-Rep Max 3 reps

85% to 95% of 1-Rep Max 2 to 3 reps of Max Sets within 20min.set 4 85% of 1-Rep Max 2 reps

set 5 85% of 1-Rep Max 3 reps Hams & Lower Back R e p sH a m s S e t s

R e p s

deadlifts1 2 3 4 5leg curls 7 7 5 5 / set 1 85% of your 1-Rep Max 3 reps

T r i c e p s S e t s set 2 85% of your 1-Rep Max 2 reps1 2 3 4 5parallel bar dips 7 7 5 5 / set 3 90% of your 1-Rep Max 1 repalternate tricep cable pushdowns 7 7 5 5 / set 4 90% of your 1-Rep Max 3 repsalternate close-grip bench press 7 7 5 5 / set 5 95% of your 1-Rep Max 2 reps

*for variety, change (alternate) exercises every week *finish your workout with 20 minutes of medium intensity cardio

N O T E S ( on page 2)www.fitness-and-bodybuilding-workouts.com


N O T E S (page 2)* Super Clusters involve doing as many sets (max sets) as possible of a given exercise within the prescribed time limit (20 minutes for this workout program). For example, in the DAY 1 WORKOUT, you will start with the weighted pull-ups and do as many sets as you can within 20 minutes at 90% of your 1-Rep Max for each set for the prescibed number of reps. You should rest between 90 seconds to 2 minutes. As the weeks progress, you will get stronger and you will be able to catch your breath between exercise much faster (rest only 1 minute or less). This means that after a few weeks (even when you factor in the increase in weights) you will be able to perform more sets within the 20 minute time limit.

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* To figure out your 1-REP MAX (RM) you will need to experiment with the weights if you don't already know your 1RM weights for each exercise. So, for the first week, just experiment and "fine tune" the weights. You will probably need to write down the weight amounts on paper for easier reference later. * As you progress, your strength will increase. This means that your 1-Rep Max will be moving upward. Thus, you will need to re-adjust the weights every 2 weeks or so (depending on how fast your strength increases). Generally speaking, you should be able to add at least 10lbs every week to the big muscle group exercises. * Apply yourself to the max each and every time you get to the gym. * Follow the workout schedule as outlined.




5-day/week Strength Training Routine - ST-24

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DAY 1 WORKOUT DAY 2 WORKOUTB a c k R e p s L e g s R e p s

weighted pull-ups (rest 2 minutes between sets ) squat (rest 90 seconds to 2 minutes between sets )set 1 80% of 1-Rep Max 5 reps set 1 80% of 1-Rep Max 5 repsset 2 90% of 1-Rep Max 3 reps set 2 90% of 1-Rep Max 3 repsset 3 95% of 1-Rep Max 1 rep set 3 95% of 1-Rep Max 1 repset 4 95% of 1-Rep Max 1 rep set 4 95% of 1-Rep Max 1 repset 5 90% of 1-Rep Max 3 reps set 5 90% of 1-Rep Max 3 repsset 6 95% of 1-Rep Max 5 reps set 6 95% of 1-Rep Max 5 reps

super set

seated cable row4 supersets of 5 to 7 reps Rest 2 minutes between sets for the squat in the first couple of weeks.

As weeks go by and your strength increases, you will rest less between sets (1 minute only).

straight-arms push-downalternate machine row

R e a r S h o u l d e r s S e t s

Reps

super set

leg curls 4 supersets of 3 to 5 reps1 2 3 4 5bent over dumbbell fly 12 12 10 10 / leg press

rest 45 to 60 seconds between sets during this exercise rest at least 1 minute between sets

B i c e p s S e t s C a l v e s S e t s Rep

1 2 3 4 5 1 2 3 4 5

EZ bar preacher curls 3 3 3 3 3 standing calves raise 10 10 8 8 8alternate and do TOES IN for one set and then TOES OUT for next set and so on…N o t e s

Go super heavy when you do the bicep curls. There is no secret to building big guns and increasing their strength. You just have to blast them to the max every time you do them.

A b s S e t s1 2 3 4 5

Reps

cable crunch 18 16 16 14 12alternate hanging leg raises 18 16 16 14 12alternate plank 18 16 16 14 12

DAY 4 WORKOUTB a c k S e t s

R e p s

1 2 3 4 5T-bar rows 3 reps at 85% of 1-RM

B i c e p s S e t s1 2 3 4 5

weighted chin-ups 5 5 3 3 2DAY 3 WORKOUTsuper

set reverse-grip preacher curls 5 5 3 3 /

C h e s t R e p sseated incline dumbbell curls 5 5 3 3 /

inclined barbell bench press (rest 2 minutes between sets )rest only 1 minute between sets

set 1 80% of 1-Rep Max 5 repsQ u a d s S e t s

set 2 90% of 1-Rep Max 3 reps 1 2 3 4 5standing barbell curls 3 reps at 85% of 1-RM

set 3 95% of 1-Rep Max 1 repA b s S e t s

set 4 95% of 1-Rep Max 1 rep 1 2 3 4 5

V-ups (only 15 sec. between sets) 20 20 18 18 16set 5 90% of 1-Rep Max 3 reps

set 6 95% of 1-Rep Max 5 reps DAY 5 WORKOUTsuper

set dumbbell chest fly

4 supersets of 3 to 5 reps S h o u l d e r s R e p smachine chest press

barbell shoulder press (rest 2 min. between sets)S i d e S h o u l d e r s S e t s R

ep

1 2 3 4 5set 1 80% of 1-Rep Max 5 repsone-arm side shoulder dumbbell raise 12 12 10 10 8

alternate sides with no brakes between sets, just keep going… set 2 90% of 1-Rep Max 3 reps

T r i c e p s S e t s Rep

set 3 95% of 1-Rep Max 1 rep1 2 3 4 5lying EZ bar extensions 5 5 3 3 3 set 4 95% of 1-Rep Max 1 rep

rest 45 to 60 seconds between sets set 5 90% of 1-Rep Max 3 reps

80% of 1-Rep Max 5 repsDAY 5 Continued: T r i c e p s S e t sRep

set 61 2 3 4 5

super set

arm extension 4 supersets of 3 to 5 reps / super

setvertical row 4 supersets of 5 to 7 reps

cable pushdown bent-over dumbbell fly

N O T E S ( on page 2)www.fitness-and-bodybuilding-workouts.com


N O T E S (page 2)* The ALTERNATE exercise choices are listed so that you can add some variety into the workout. Do the alternate exercise every other week.

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* To figure out your 1-REP MAX (RM) you will need to experiment with the weights if you don't already know your 1RM weights for each exercise. So, for the first week, just experiment and "fine tune" the weights. You will probably need to write down the weight amounts on paper for easier reference later. * As you progress, your strength will increase. This means that your 1-Rep Max will be moving upward. Thus, you will need to re-adjust the weights every 2 weeks or so (depending on how fast your strength increases). Generally speaking, you should be able to add at least 10lbs every week to the big muscle group exercises. * Apply yourself to the max each and every time you get to the gym. * Follow the workout schedule as outlined.





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C h e s t Sets Reps L e g s Sets Repsflat bench press 2 12 to 15 leg press 3 12 to 15incline dumbell press 2 10 to 12 leg extensions 3 12 to 15

S h o u l d e r s Sets Reps hamstring curls 3 15 to 20smith machine shoulder press 2 10 to 12 standing calf raises 3 15 to 20dumbell lat raise 2 10 to 12 B a c k Sets Repsdumbell shrugs 2 15 close-grip lat pulldowns 3 10 to 12

T r i c e p s Sets Reps one-arm cable row 3 10 to 12cable pushdowns 2 10 to 12 Biceps & Forearms Sets Repsdumbell kickbacks 2 10 to 12 dumbell bicep curls (alternating) 3 10 to 12

A b s Sets Reps seated wrist curl 3 20lying leg raises 3 until failure N o t e s

Go heavy when you do the bicep exercises. It's ok to sacrifice some form when you are doing bicep exercise to get them bigger.

WORKOUT 3 Chest, Shoulders, Triceps & Abs WEDNESDAY - Rest Day

C h e s t Sets Reps

You only have one rest day, so make sure you do exactly that - rest! Don't do any activities that are physically too demanding. Rest is essential for recovery and muscle rebuilding. On a 6-day a week regimen, rest becomes paramount!

incline bench press 3 12 to 15dumbell bench press 3 10 to 12

S h o u l d e r s Sets Repsdumbell shoulder press 3 10 to 12cable upright row 3 10 to 12dumbell shrugs 3 12 to 15

T r i c e p s Sets Repsdumbell kickbacks 3 10 to 12


N O T E S




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WORKOUT 1 Legs, Back, Biceps & Abs

WORKOUT 2 Chest, Shoulders & Triceps

L e g s Sets Reps C h e s t Sets Repsleg extensions 2 12 to 15 dumbell incline bench press 2 12 to 15hamstring curls 2 12 to 15 S h o u l d e r s Sets Repscalve raise 2 15 to 20 dumbell shoulder press 2 12 to 15

B a c k Sets Reps shrugs 2 12 to 15wide-grip lat pull-downs 2 12 to 15 T r i c e p s Sets Reps

B i c e p s Sets Reps one-arm tricep (cable) push-down 2 12 to15seated dumbell curls 2 12 to 15 A b s Sets Repsstanding wrist curls 2 15 to 20 raised leg crunches 2 until failure

A b s Sets Repscompound ab crunches 2 until failure


SUNDAY Rest day

L e g s Sets Reps

Sunday should be your cardio day. No more than 45 minutes on a treadmill, stationary bike or elyptical trainer. To further speed up your fat burning process you can do cardio on one or two more days during your Monday to Friday workout routine. We suggest doing cardio on Tuesdays, Thursdays and Sundays.

single-leg extensions 2 12 to 15hamstring curls 2 12 to 15weighted calve raises (alternating) 2 20

B a c k Sets Repslat pull-down (front) 2 12 to 15

B i c e p s Sets Repspreacher curls 2 12 to 15


N o t e s





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MONDAYS, WEDNESDAYS & FRIDAYS - Chest, Shoulders & Triceps

TUESDAYS, THURSDAYS & SATURDAYS - Legs, Back, Biceps & Abs

C h e s t Sets Reps L e g s Sets Repsflat bench press 2 12 to 15 leg press 3 8 to 10dumbell incline bench press 2 10 to 12 leg extension 3 8 to 10

S h o u l d e r s Sets Reps hamstring leg curls 3 10 to 12smith machine shoulder press 2 10 to 12 calf raises 3 10 to 15dumbell lateral raise 2 10 to 12 B a c k Sets Repsbarbell shrugs 2 12 to 15 lat pull-downs 3 8 to 10

T r i c e p s Sets Reps seated wide-grip row 3 8 to 10tricep (cable) pushdowns 2 10 to 12 B i c e p s Sets Repsone-arm overhead extensions 2 10 to 12 barbell biceps curl 3 10 to 12

A b s Sets Reps preacher curls 3 10 to 12crunches 3 until failure A b s Sets Reps

cable (rope) crunches 3 until failure

SUNDAYS - Rest N O T E S

All exercises should be performed in a controlled fashion. In other words, take your time on the positive and 2 times longer on the negative. Controlling the weight on the negatives is very important. This program should be followed 8 to 10 weeks.

N o t e sFirst 3 weeks of this program change your weight adding/stripping routine. In other words, for 3 weeks you will perform sets of any given weight lifting exercise by adding weight after each consecutive set. You will add only as much weight as you need to stay in the effective repetition range (this will come with experience: after a few weeks of experimenting with different weight(s) you will know exactly how much more wieght you can add to be able to get the desired number of reps). For example: if you start with a flat bench press you will most likely be in the upper rep range which is 12 (if you can do more than this then you did't add enough weight) and as you add weight each subsequent set you will most likely be in the lower rep range which is 8 (if you can't do at least eight that means you added too much weight). After 3 weeks, instead of adding weight after each set, do the opposite. Start your first set heavy and then strip the weight after each set. Thus, you will be doing the opposite of what you were doing for the This is good to keep your muscles confused and thus more primed for development/growth. Cycle this adding/stripping routine for the entire duration (number of weeks) of this program.




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C h e s t Sets Reps L e g s Sets Repsflat bench press 2 12 to 15 leg press 2 12 to 15dumbell incline bench press 2 12 hamstring curls 2 12 to 15

S h o u l d e r s Sets Reps leg extension 2 12smith machine shoulder press 2 12 seated calve raises 2 20shrugs 2 12 to 15 B a c k Sets Reps

T r i c e p s Sets Reps close-grip lat pull-down 2 12 to 15triceps cable push-downs 2 12 to15 one-arm cable row 2 12 to 15

A b s Sets Reps B i c e p s Sets Repsraised leg crunches 2 until failure dumbell bicep curls 2 12 to 15



WEDNESDAY Rest Day

C h e s t Sets Reps

Wednesday should be your cardio day. No more than 45 minutes on a treadmill, stationary bike or elyptical trainer. To further speed up your fat burning process you can do cardio on one or two more days during your Monday to Friday workout routine. In addition to doing cardio on Wednesdays, we suggest doing additional cardio on Tuesdays and Sundays.

incline bench press 2 12 to 15dumbell bench press (flat) 2 12 to 15

S h o u l d e r s Sets Repsdumbell shoulder press 2 12 to 15dumbell shrugs 2 12 to 15

T r i c e p s Sets Repskickbacks 2 12

A b s Sets Repscompound ab crunches 2 until failure

N o t e s

This workout is especially good if you have been stuck in a plateau in terms of not being able to cut-up with the traditional 4-5 set superset-type workouts. This program throws your muscles off by utilizing low volume (sets) with moderately high rep ranges. If you have never done a program like this before, give this one a try and you might be surprised with the results. Just remember to go slow on all your negatives with all exercises.



6-day Muscle-Building Strength Training Workout - ST-21

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MONDAY & FRIDAY - Chest & Back TUESDAY & SATURDAY - Shoulders, Triceps & Biceps

C h e s t Sets Reps S h o u l d e r s Sets Repsflat barbell bench press 4 10 to 12 military press (front) 4 6 to 10incline dumbell press 4 10 to 12 dumbell side raises 4 8 to 10dips 4 10 to 12 one-arm cable raises (behind back) 4 10 to 12cable crossovers 4 12 to 15 barbell shrugs 4 10 to 12

B a c k Sets Reps dumbell shrugs 4 12 to 15wide grip pull-ups (front) 4 10 to 12 T r i c e p s Sets RepsT-bar rows 4 10 to 12 tricep (cable) push-downs 4 10 to 12lat pull-downs 4 10 to 12 lying (EZ bar) extensions 4 10 to 12one-arm dumbell rows 4 10 to 12 barbell shrugs 4 12 to 15

B i c e p s Sets Repsstanding barbell curls 4 10 to 12concentration curls 4 10 to 12

WEDNESDAY & SUNDAY - Legs & Abs THURSDAY - Rest Day

L e g s Sets Reps

This is your only rest day. Don't do any physical activity that is too demanding on this day. Just get as much rest as possible and if you can, take a mid-day nap too.

squats 4 10 to 1245 degree leg press 4 12 to 15leg extensions 4 12 to 15lying hamstring curls 4 12 to 15squats 8 14 to 12

A b s Sets Repscrunches 4 until failure

roman chair sit-ups 4 until failure

N o t e s

* This workout is an intensive workout and you will need to rest well after your workouts and get enough sleep during each and every night. It's a workout that is geared towards building muscle and density rather than only focusing on purely increasing your strength. Thus, in a sense, it's a muscle-building type of strength training workout.



Ab Workout - AW-21

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Weeks 1 to 6 Weeks 7 to 12

Weeks 1 to 3 Sets Reps Weeks 7 to 9 Sets Repscrunch 3 15 to 20 crunch 3 until failure

bicycle crunch 3 20 to 30 bicycle crunch 3 until failure

lying leg raise (on floor or bench) 3 12 to 15 lying leg raise (on floor or bench) 3 until failure

plank (on stability ball or floor) 3 45 sec. hold plank (on stability ball or floor) 3 until failure

Weeks 4 to 6 Sets Reps Weeks 10 to 12 Sets Repsstability ball crunch 3 15 to 20 stability ball crunch 3 until failure

decline crunch 3 12 to 15 decline crunch 3 until failure

raised leg/bent knee crunch 3 15/side raised leg/bent knee crunch 3 until failure

lying scissor side kicks 3 30 lying scissor side kicks 3 until failure

Weeks 1 to 6: perform each exercise for exactly the number of reps as outlined. Weeks 7 to 12: perform all exercises until failure. By this time your failure point should be well above the prescribed number of reps you did in weeks 1 to 6. In weeks 7 to 12, push yourself to make sure your fail above the number of reps you performed in weeks 1 to 6. Do this routine at least 3 times per week with at least 1 day of rest in between each workout.


Best Bicep Workout

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Weeks 1, 2 & 3 Weeks 4, 5 & 62 times per week 2 times per week

Biceps Sets Reps Biceps Sets Repsstanding barbell curl 2 6 wide-grip standing barbell curl 3 8 to 10preacher curl 3 8 to 10 one-arm seated dumbbell curl 3 12/sidealternating incline hammer curl 3 10/side one-arm dumbbell preacher curl 4 10/sidecable curl 3 12 bicep machine curl 4 12

Weeks 7, 8 & 9 Notes2 times per week

Biceps Sets RepsSUPER

SETclose-grip EZ-bar curl 4 12seated hammer curl 4 12

SUPERSET

incline bench dumbbell curl 4 12concentration curl 4 12 to 14

SUPERSET

barbell preacher curl 3 10 to 12close-grip cable curl 3 12

Exercise Notes

Supersets are performed with NO REST in between sets of any given two-exercise routine. As soon as you finish a set of one exercise move quickly to the next exercise and do a set of the second exercise. After this you can rest and then repeat the superset cycle again until you go through the entire sequence (number of sets).

SUPERSET


CALF WORKOUTS

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Weeks 1, 2 & 3 Weeks 4, 5 & 62 times per week 2 times per week

C a l v e s Sets Reps C a l v e s Sets Reps45 degree leg raise 3 15 one-leg 45 degree calf raise 2 12/sideeach rep: 3 second hold on top each rep: explode on concentric, 5 second hold on top

hack machine calf raise 3 20 hack machine one-leg calf raise 2 20/side

each rep: 3 second concentric (lift), 3 second eccentric (lower)each rep: 3 second hold on top

one-leg seated calf raise 3 25/sidesmith machine calf raise 3 25 each rep: explode on conncentric, 5 second eccentric

each rep: explode on concentric, 3 second hold on top, 3 second eccentric

seated calf raise 2 15each rep: 3 second concentric, 5 second hold on top, 3 second eccentric

Weeks 7, 8 & 9 Notes2 times per week

C a l v e s Sets Reps

SUPERSET

donkey calf raise 2 15each rep: explode on concentric, 5 second hold on top

smith machine calf raise 3 15each rep: 5 second hold on top

SUPERSET

45 degree toe raise 3 15each rep: 5 second eccentric

toes-out smith machine raise 3 15each rep: explode on concentric, 3 second hold on top

toes-in 45 degree calf raise 3 20each rep: 3 second concentric, 3 second hold on top

Exercise Notesconcentric = lifting/pushing weight load; eccentric = lowering/releasing weight load

Supersets are performed with NO REST in between sets of any given two-exercise routine. As soon as you finish a set of one exercise move quickly to the next exercise and do a set of the second exercise. After this you can rest and then repeat the superset cycle again until you go through the entire sequence (number of sets).

SUPERSET


Chest Routines

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Bulk-Up Phase Muscle Definition Phase

Weeks 1 to 4 Sets Reps Weeks 1 to 4 Sets Repsincline dumbell bench press 3 6 to 8 smith machine bench press 5 12 to 14close-grip chest press 3 6 to 8 pec deck 4 12 to 14decline dumbell bench press 3 8 cable crossovers (upper chest) 4 14dumbell pull-over 4 8 close-grip cable pull 4 14

Weeks 5 to 8 Sets Reps Weeks 5 to 8 Sets Repsbarbell bench press 3 6 to 8 SUPER

SETincline smith machine press 4 14

incline barbell bench press 3 6 to 8 cable crossovers 4 14chest dips 3 10 SUPER

SETclose-grip chest press 4 12

dumbell flys 4 8 dumbell (floor) chest press 4 12pec deck 3 16

Supersets are performed with NO REST in between sets of any given two-exercise (sometimes three) exercise routine. As soon as you finish a set of one exercise move quickly to the next exercise and do a set of the second exercise. After this you can rest and then repeat the superset cycle again until you go through the entire sequence (number of sets).


Dave Batista Wrestler Workout for Huge Mass


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Mondays - Chest & Abs Tuesdays - Biceps & Calves

Exercise Name Sets Exercise Name Sets1 2 3 4

R E

P S

1 2 3 4

R E

P S

incline barbell bench press 10 8 to 9 6 to 7 / standing barbell curl 10 8 to 9 6 to 7 /

flat bench dumbbell press 10 10 10 / concentration curl 12 12 12 /

decline bench dumbbell flys 12 12 12 / skull crushers 10 10 10 /

parallel bar dips 12 10 / / one-arm cable triceps pushdown 12 12 12 /

ab crunches 30 30 30 30 standing calves machine 20 16 12 /

N o t e s N o t e s

After a couple of weeks, if the dips get too easy, add weight and do them with a dip belt and keep adding weight plates. Always keep within the designated rep range though! With ab crunches, if you can do more than 30, just keep going until complete failure!

With biceps exercises go heavy, blast the hell out of them every time! When you do your calves, do them with your toes in one week, and then the following week do them with your toes slightly out because calves are a stubborn muscle group, so you need to introduce variety as much as you can and as often as you can!

Wednesdays - Rest or Optional Cardio & Abs Thursdays - Legs & Calves

On these days you can rest. If you want you can do some cardio and abs (rope crunches or hanging leg raises). If you do cardio, don't do more than 30 minutes at medium intensity on a treadmill or exercise bike.

Exercise Name Sets1 2 3 4

R E

P S

barbell squat 10 8 to 9 6 to 7 /

leg extensions 12 12 12 /

legs curls 10 8 6 /

leg raises 20 20 20 20

seated calve raises 20 16 14 12

N o t e s

This is a demanding workout day. You need to be at full strength when you walk into the gym to do your leg workout day.

Fridays - Back & Shoulders Saturdays & Sundays - Rest

Exercise Name Sets

The weekend is for relaxing and resting. Don' t do any physical activity that is too demanding and don't be cheating on your meals or drinking too much either.

1 2 3 4

R E

P S

deadlift 10 8 / /

lat pull-ups 10 8 to 9 6 to 7 /

one-arm bent-over dumbbell row 10 8 6 /

military shoulder press 10 8 6 /

barbell shrugs 10 8 6 /

N o t e s

The deadlift is the "big daddy" of back muscle building exercises. Only do 2 sets, but kill it! Rest plenty (at least 2 minutes) between sets on this day!

G e n e r a l W o r k o u t N o t e s1. Always push yourself and try to increase the weights on each exercise every week (while staying within the designated rep ranges).2. Eat well. Take in about 1.5 to1.8 grams of protein per pound of body weight. Your muscle building diet should be 30% protein, 50% carbs from sources like beans, rice, pasta, whole grains and potatoes. Fat is 20% from healthy sources like almonds and olive oil for example.3. Eat 5 to 7 meals per day, evenly spaced (no more than 3 hours apart). Your pre and post workout meals should be in the form of whey protein shakes.


Forearm Workouts12-week routine Notes

Weeks 1 to 6 Sets Reps

If you are going to combine this routine with another muscle group, combine it with your chest OR legs workouts.

barbell wrist curl (over bench) 3 10EZ bar reverse-grip barbell curl 3 8one-arm dumbell curl (over bench) 3 10/side

Weeks 7 to 12 Sets Repsreverse-grip preacher curl 3 10seated cable wrist curl 3 6 to 8EZ bar reverse-grip preacher curl 4 8 to 10



Rocky IV - Stallone/Lundgren Intensive 6-week Routine - MB-40

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Monday, Wednesday & Friday - Morning Monday, Wednesday & Friday - EveningC h e s t Sets Reps S h o u l d e r s Sets Reps

incline bench press 4 8 to 10 military shoulder press (front) 4 8 to 12dumbell flies 4 10 to 12 side dumbell raises 4 10 to 12close-grip bench press 5 6 to 8 bent-over reverse dumbell flies 5 6 to 8

B a c k Sets Reps A r m s - Biceps Sets Repswide-grip (front) chin-ups 6 8 to 10 barbell curls 3 8 to 10bent-over one-arm dumbell lift 4 each side 8 to 10 incline seated dumbell curls 3 each side 8 to 10close-grip seated rows 6 10 to 12 concentration curls 4 each side 10 to 12

A b s Sets Reps A r m s - Triceps Sets Repsraised leg crunches 3 until failure lying twisted dumbell raises 4 10 to 12seated extension 3 until failure bent-over one arm dumbell raises 3 each side 8 to 10

cable pull-downs (with rope) 3 8 to 10A b s Sets Reps

alternating leg raises 3 until failuredecline bench sit-ups 3 until failurelying alternating oblique crunches 3 until failure

Tuesday, Thursday & Saturday - Morning Tuesday, Thursday & Saturday - EveningL e g s - Calves Sets Reps Back - Rear Delts Sets Reps

seated calf raises 4 8 to 10 bent-over lateral (dumbell) raise 4 8 to 10standing calf raises 4 10 to 12 cable crossovers 4 10 to 12barbell standing calf (alternating) raises 4 8 to 10

each side(reverse) seated machine press 4 8 to 12

Back - Traps Sets RepsL e g s - Quads Sets Reps (front) barbell shrugs 4 8 to 10

incline leg press 4 8 to 10 barbell upright rows 4 8 to 10squat 4 8 to 10 (flat bench) cable rows to neck 4 10 to 12seated leg extensions 4 8 to 10 Abs Sets Reps

L e g s - Hamstrings Sets Reps compound abs crunch 4 until failurelying hamstring curls 4 10 to 12 oblique twists 4 until failureseated extension 4 10 to 12 cable crunches 4 until failurestiff leg bent-over lift 4 10 to 12

Sunday - Morning: CardioWEEKS 1 to 3: 45 minutes on treadmill on RANDOM setting mode

WEEKS 4 to 6: 45 minutes on stationary bike on steady medium intensity pace



Shoulder Workouts

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Weeks 1 to 6 Sets Reps Weeks 1 to 6 Sets Repsseated barbell press 3 6 to 8 smith machine shoulder press 4 12 to 14dumbell lateral raise 3 8 to 10 weight plate front raise 4 12standing dumbell front raise 3 8 machine lateral raise 4 12dumbell incline bench reverse fly 3 8 to 10 seated Arnold press 4 12 to 14

Weeks 7 to 12 Sets Reps Weeks 7 to 12 Sets Repsmilitary press 2 6 to 8

SUPERSET

seated dumbell press 4 12barbell front raise 3 8 alternating bent-over

reverse dumbell fly 4 12 to 14one-arm dumbell lateral raise 3 8/sidebent-over dumbell reverse fly 3 8 to 10

SUPERSET

one-arm cable front raise 4 12 to 14/side

seated alternating dumbell lat raise 4 12/side

Finish workout with…standing Cuban press 4 10 to 12

Notes: Supersets are performed with NO REST in between sets of any given two-exercise (sometimes three) exercise routine. As soon as you finish a set of one exercise move quickly to the next exercise and do a set of the second exercise. After this you can rest and then repeat the superset cycle again until you go through the entire sequence (number of sets).


Tricep Workouts

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Weeks 1 to 6 Sets Reps Weeks 1 to 5 Sets Repsbehind-the-head lying tricep extension 3 6 to 8 cable tricep extension (rope) 4 12 to 14weighted bench dips 3 8 to 10 EZ bar skullcrushers 4 14bent-over dumbell kickbacks 3 8 incline cable tricep extension 4 12 to 14close-grip bench press 3 6 to 8 two-arm seated dumbell extension 4 12

Weeks 7 to 12 Sets Reps Weeks 6 to 10 Sets Repsdecline lying dumbell extension 3 8 SUPER

SETbent-over dumbell kickbacks 4 12

lying tricep extension (skullcrushers) 3 6 to 8 cable tricep extension 4 12 to 14one-arm standing dumbell extension 3 6 to 8 SUPER

SETincline close-grip bench press 4 12

tricep dips 3 8 to 10 lying (floor or bench) extension 4 12 to 14

Notes: Supersets are performed with NO REST in between sets of any given two-exercise (sometimes three) exercise routine. As soon as you finish a set of one exercise move quickly to the next exercise and do a set of the second exercise. After this you can rest and then repeat the superset cycle again until you go through the entire sequence (number of sets).


30 minute workout · pdf file- a circuit is one full round of completed exercises. in this...

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