athlete365 - workout book

8/7/2019 Athlete365 - workout book

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The Complete Training Guide for Men

By

John Sokolowski, CSCS


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Consult with a physician prior to beginning any fitness program. Do this

program at your own risk.


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Introduction:

This program has one main objective. It was designed to help men fit

exercise into their busy lives.

We all have busy lives and fitness is usually the first thing to be scrapped

when our days fill up with too many commitments. The Complete Training Guide forMen was created for men who have a job and a life. As lack of time is cited as the

main reason why people do not exercise regularly, The Complete Training Guide for

Men was designed to be as done as quickly as possible. You will see that the

workouts in here are shorter than traditional weight training routines, but dont think

that makes them less effective. If you can fit in two hours a week of watching TV or

surfing the internet, then you have enough time to dedicate to this program.

The big difference youll find with this program compared to traditional weight

training programs is that this is athletic-based. What is athletic-based training you

ask? Well, athletic-based training is focused on developing strength, power and

speed and stamina (the elements needed to be a dominant athlete). Athletic-based

training is not just concerned with having bigger biceps. The exercises in this

training manual are based on programs used by both professional and Olympic

athletes around the world. This type of training is not the same-old bodybuilding

routines that youve seen in those muscle magazines for years are years. The

programs in here will not only get you in the best shape of your life, they will also

make you a better athlete.

You may be telling yourself that you do not have the time in the day to

dedicate to training like a professional athlete. Well, there is another benefit to the

workouts in this book. They have been designed in such a way that youll be in and

out of the gym in less than 45 minutes.

The key to reducing the time it takes to complete the routines in this book is

the utilization of two concepts.

1. Compound exercises

2. Supersets


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Compound exercises work various parts of the body in one movement.

Therefore, more muscles are worked together, so you get more bang for your buck

in terms of time.

Supersets are exercises that are done one after another in order to reduce

the time you spend sitting around doing nothing. You may do one, two, three and

even four exercises consecutively before taking a break. You will not only completemore exercises in less than before, but you will also work you cardiovascular system

at the same time. Therefore, you will improve your strength and cardio in just one

routine.

Now, lets get to the basic principles of the program that will help you get the

most out of your workouts.


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Basic principles:

To get the most out ofThe Complete Training Guide for Men you need to

follow five basic principles.

Consistency

Proper Technique

Progression

Recovery

Common Sense

Consistency means making it to all of your workouts. No one will get results

training just once a week. Two of the routines in this book consist of four workouts

per week at approximately 45 minutes for each. Ideally, you should be able to

complete all of your workouts in each program but life can be busy. It is acceptable

if you miss one workout every few weeks. But if you only complete fifty percent of

your workouts then you cant expect the results you would get if you completed one

hundred percent of them.

Recording your workouts is the best way to track your progress. For that

reason workout sheets are included in this book so that you will be able to record

every one of your workouts.

Proper Exercise Technique is integral to any successful workout routine.

The rule here is to do the exercise properly in its entire ROM (range of motion). Do

not let your ego get in the way and use improper technique just so you can lift more

weight. All exercises should be done with a weight that you can control so that you

reduce the risk of injuring yourself.

Progression in your routine means that you continually challenge yourself

with the weight you can lift and the repetitions you can complete. For any training

program to work you have to be continually challenging your body. If you are able to


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complete the prescribed number of sets and repetitions (with proper technique) for

an exercise, then you need to increase your weight the next time you do that

exercise.

Recovery is just as important as your time spent in the gym. Your muscles

grow when you are not in the gym so it is integral that you take care of your bodywhen you are not training. That means consuming alcohol and processed foods in

moderation and getting seven to eight hours of sleep a night. If you feed your body

substandard fuel on a daily basis and get drunk every weekend, then your training

progress will dramatically suffer.

Common Sense always has to be used when doing any training program.

Although we all sometimes have nagging pains it is vital that you do not try to

continue training when you have an injury that could seriously hurt you in the long

run. Also, do not try to complete two workouts in one day because you missed a

workout that week.

Begin with the beginner program if you are getting back into an exercise

routine, or if you have never done a strength training program. If you start off with

the advanced program and are having difficulty then switch to the beginner program.

Enjoy!


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Dynamic Warm up

Before any workout you need to warm up; no matter how short on time you

are. Always begin with five minutes of jogging, skipping, biking, or any activity that

will gradually elevate your heart rate and body temperature. You should not be

gasping for air at the end of this portion, but you should be starting to break a sweat.

Following that do the ten exercises listed below to warm up your entire body.

Do one to two sets of each.

Note: In three of the warm-up exercises a stick is used in the photo examples.

If you do not have a stick, then a skipping rope or rubber band can be used as an

alternative.


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Stick Side Bend

1. Stand with stick 4 to 5 inches aboveyour head and level with your ears.2. Bend to one side until you feel astretch in your side. Bend to the otherside to complete one repetition.

1 set = 10 12 repetitions per side

Stick Side to Side Twist

1. Stand with stick 4 to 5 inches aboveyour head and level with your ears.

2. Twist your body as far as comfortablypossible to one side while keeping thestick in the same position above yourhead. You will feel a stretch in yourshoulders, middle and upper back. Bendto the other side to complete onerepetition.

1 set = 10 12 repetitions per side

Open Can Raise

1. Hold 2.5 5 lb plates or dumbbellsat your side.2. Lift the weights at a 45o angle untilyour hands are level with the top ofyour head.

1 set = 10 12 repetitions


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Rotator Cuff

1. Hold 2.5 10 lb plates or dumbbellswith your elbows elevated and levelwith your shoulders.2. Rotate your shoulders until your

forearms are perpendicular to the floor.


Body Weight Squat

1. Stand with feet a little widerthan shoulder-width apart. Your

arms can be extended orcrossed on your chest.2. Squat slowly and go as low aspossible while still keeping yourupper body straight.


Body Weight Lateral Squat

1. Stand with feet a wider thanshoulder-width apart. Squat until

you can feel a stretch in yourgroin area.2. Move to one side until theopposite leg is completelyextended.3. Move to the other side whilefocusing on staying low.1 set = 10 12 repetitions perside

Lateral Leg Swing

1. Stand with your hands on awall with one leg slightlyforward.2-3. Swing your legs in eachdirection as far as you cancomfortably.1 set = 10 12 repetitions perside


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Front to Back Leg Swing

1. Stand with one hand on awall with your inside legslightly elevated.

2. Swing your inside legforward comfortably until youfeel a stretch in yourhamstring.3. Swing the leg back as far asyou can comfortably.1 set = 10 12 repetitions perside

Hurdle Trail Leg

1. Stand with your hands placedon a wall while being slightly onyour toes.2. Rotate your leg around as if itis going over an invisible barrier.3. Bring your leg down andrepeat the same action in theopposite direction.1 set = 10 12 repetitions frontwards and backwards on eachleg.

Stick Snatch Squat

1. Stand with feet shoulder width apart. Holda wooden stick with a wide grip above yourhead. The stick should be 4-6 inches aboveyour head and slightly behind. Keep a properback arch and your legs slightly bent.2. Lower yourself as far as you can go whilemaintaining proper form.

* If you have difficulty completing themovement due to tightness in the hips andback, elevate your heels in order to help withcompleting the movement. This can be doneusing a 1-inch board or placing each heel on2.5-5 lb plate.



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Ankle Hop

1. Stand with your feet shoulder width apartand your hands on your hips.2. Jump as high you can while focusing on

just using your lower legs (calves andankles). As soon as you land, repeat themovement and focus on spending as littletime as possible in contact with the floor.



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Phase 1 Building Mass(Three weeks)

The first phase of this program focuses on building mass. Repetitions for the

exercises in this phase are primarily in the range of ten to twelve repetitions. Remember to

challenge yourself each workout but work with weight that you can do with proper form and

tempo.

Do both the upper and lower body workouts twice a week. Preferably, do the first

lower and upper workouts on Monday and Tuesday respectively. Take Wednesday off to

allow your body to recuperate and do the upper and lower workouts again on Thursday and

Friday respectively. It is vital to always take one day off after doing two days of this

program. You have to give your upper and lower body two days rest between workouts to

provide adequate recovery. Take Saturday and Sunday off and begin the second week on

Monday.

Following each exercise the number of sets, repetitions and recovery appear in the

corresponding columns on the workout sheet. If you are wondering es in the repetitions

column is short for each side. Many of the exercises you are doing in this program require

you do them individually for each arm or leg.

The beginner workout for this phase does not have any supersets. Do three sets of

each exercise before progressing to the next exercise. The rest you are to take between

sets appears in the third column. For example, 2m means two minutes; 90s means ninety

seconds.

If you are able to complete the full number of repetitions of each exercise then

increase the weight for the following workout.

The advanced workout for this phase consists of supersets. The way to recognize

if an exercise is part of a superset is if a letter follows the number of an exercise. For

example, the first exercise on the lower body workout for this phase is the barbell squat. A

letter does not follow the number one so it is done by itself. After each set ofbarbell squat

you are to take a ninety second break.

The next two exercises on the lower body program are part of a superset because

the numbers are followed by letters. The dumbbell split squats is symbolized as 2a, and

stability ball leg curl is2b. Therefore, after you do a set ofdumbbell split squats you are to

do a set ofstability ball leg curls. Once you finish those you are to take a ninety second

break. Repeat this two more times before moving on to the following superset ofstanding

calf raises and med ball seated twists.

Dont forget to write down the date of each of your workouts to track how consistent

you are with the program. Also, remember to record the weight used and repetitions for


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each of your exercises. This will ensure that you challenge yourself each time you are in

the gym and that you make the most of your workouts. A column for a fourth set is on the

program sheet if you want to do an additional set for any, or all of your exercises.


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Phase1:Beginner

Name:

StrengthCoach:JohnSokolowski,CSCSProgram#1:4day/week

LowerBody2x/wkUpperBody2x/wk

Set

Rep

Rest

LowerBody

Desired

S

1

S2

S3

S4

S1

S2

S3

S4

S1

S2

S3

S4

S1

S2

S3

S4

S1

S2

S3

S4

S1

S2

S3

S4

1.BarbellSquat

3

10

2m

2.Dumbbell

SplitSquat(or

useonly

bodyweight)

3

8es

2m

3.StabilityBall

LegCurl

3

8-12

2m

4.StandingCalf

Raises

3

10-

12

90s

5.MedBall

SeatedTwist

3

8-12

es

90s

Se

t

Rep

Rest

UpperBody

Desired

S

1

S2

S3

S4

S1

S2

S3

S4

S1

S2

S3

S4

S1

S2

S3

S4

S1

S2

S3

S4

S1

S2

S3

S4

1.Standing

Dumbbell

ShoulderPress

3

10

2m

2.SeatedCable

Row

3

8-

10

2m

3.DumbbellFlat

BenchPress

3

8-

10

2m

4.Dumbbell

BentArmLateral

Raise

3

10-

12

90s

5.Dumbbell

BicepHammer

Curl

3

10-

12

90s

6.VerticalLeg

Scissors

3

10-

30

es

90s


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Phase1:Adva

nced

Name:

StrengthCoach:JohnSokolowski,CSCSProgram#1:4day/we

ek


Set

Rep

Rest

LowerBody

Desired

S

1

S2

S3

S4

S1

S2

S3

S4

S1

S2

S3

S4

S1

S2

S3

S4

S1

S2

S3

S4

S1

S2

S3

S4

1.BarbellSquat

3

10

90s

2a.Dumbbell

SplitSquat(or

useonly

bodyweight)

3

8es

0s

2b.StabilityBall

LegCurl

3

8-12

90s

3a.Standing

CalfRaises

3

10-

12

0s

3b.MedBall

SeatedTwist

3

8-12

es

90s

Se

t

Rep

Rest

UpperBody

Desired

S

1

S2

S3

S4

S1

S2

S3

S4

S1

S2

S3

S4

S1

S2

S3

S4

S1

S2

S3

S4

S1

S2

S3

S4

1a.Standing

Dumbbell

ShoulderPress

3

10

0s

1b.Seated

CableRow

3

8-

10

90s

2a.Dumbbell

FlatBenchPress

3

8-

10

0s

2b.Dumbbell

BentArmLateral

Raise

3

10-

12

90s

3a.Dumbbell

BicepHammer

Curl

3

10-

12

0

3b.VerticalLeg

Scissors

3

10-

30

es

90s


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Lower Body

Barbell Squat

1. Stand with the bar on your upper back and noton your neck. Keep a proper back arch and yourlegs slightly bent.2. Lower yourself until your hamstrings are parallelwith the floor. Return to the starting position.* If you have difficulty getting low due to tightnessin the hips and back, practice the motion with awooden stick or 5-10 lb bar. Alternatively, elevateyour heels using a 1-inch board or two 2.5-5 lbplates in order to help with completing themovement. Never sacrifice form for weight as thismay lead to serious injury.

Dumbbell Split Squat

1. Stand with legs in a split position.Maintain a proper arch in your back.Lower your self until your back knee isapproximately an inch from the floor.Make sure your front knee is just aboveor slightly over your front foot at thebottom of the movement.2. Return to the top position while

keeping the front foot flat throughout theentire movement. Do the prescribednumber of repetitions on one leg beforeswitching to the other.

Stability Ball Leg Curl

1. Place your feet on theball with your legs slightlybent.2. Lift your hips off thefloor while keeping yourlegs bent.3. Curl the ball in whilekeeping your hipselevated.*Repeat for the prescribednumber of repetitions.


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Standing Calf Raise

1. Stand with the balls of your feet slightly elevatedon either a board or weighted plates, while holdingdumbbells at your side.

2. Stand up on the balls of your feet and focus oncontracting your calves at the top of the movement.Return slowly to the starting position and repeat forthe prescribed number of repetitions.

Med Ball Seated Twist

1. Lean back slightly

until you feel that yourabs are contracted.Hold a medicine ballwhile keeping your armsslightly bent.2. Twist to one sidewhile focusing on yourabs doing the work.3. Twist to the other sideand repeat for theprescribed number of

repetitions.

* If a med ball is not available use a weighted place or dumbbell asan alternative.


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Upper Body

Standing Dumbbell Shoulder Press

Stand with feet shoulder width apartand keep your legs slightly bent.Maintain a proper arch in your backand keep your abdominal area tight.1. When initiating the lift it isallowable to bend your legs slightlyto help with pushing the weightoverhead.2. Once the weight has reachedoverhead lower the weight under

control back to the starting position.

Seated Cable Row

Sit with feet shoulder widthapart and keep your legsbent. Maintain a properarch in your back and

keep your abdominal areatight.1. Pull the cable to justbelow your chest. Focuson your back doing theexercise.2. Lower the weight undercontrol back to the startingposition.

Focus on pinching your shoulder blades together as youpull the cable towards you.

Dumbbell Flat Bench Press

Keep shoulders and buttockson the bench throughout theentire lift.1. Bring the dumbbells all theway down until they touch yourchest.2. Push the dumbbells back upuntil they touch.


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Dumbbell Bent Arm Lateral Raise

* Keep arms at a 90o

angle throughout the exercise.

1. Keep your arms locked at a 90o

angle.2. Push the weight to your sidewhile keeping your arms at a 90oangle.3. Your elbows and wrists shouldbe level with each other at the topof the lift. Then lower the weightback to the starting position.

Dumbbell Bicep Hammer Curl1. Stand with dumbbells at

your side in a neutralposition.2. Pull the dumbbells up toyour shoulders while keepingelbows at your side.3. Lower the weight, usingcontrol, back to the startingposition.* Do not use momentum tomove the weight. Focus onyour biceps doing all of the

work.

Vertical ScissorsLie flat on your back and keep yourshoulders on the floor. Lift your legs sothey are 2-3 inches off of the floor.1. Keep your legs slightly bent and liftone leg up 45o. Focus on your lowerabdominals and hip flexors doing all ofthe work2. Lower your leg, with control, to the

starting position and then repeat thesame movement with the other leg.* if your lower back hurts whileperforming this exercise place yourhands so that they are under your lowerback and the top of your butt.


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Phase 2 Increasing Strength(Three weeks)

The second phase of the program is focused on improving your strength while continue

to build on the mass you developed in the first phase of the program.

Do both the lower and upper body workouts twice a week. Just as in phase two, do the

first lower and upper workouts on Monday and Tuesday respectively. Take Wednesday off to

allow your body to recuperate, and do the upper and lower workouts again on Thursday and

Friday respectively. It is vital to always take one day off after doing two days of this program.

You have to give your upper and lower body two days rest between workouts to provide

adequate recovery. Take Saturday and Sunday off and begin the second week on Monday.

In phase two you will begin doing more technically difficult exercises such as deadlifts,

overhead split squats and barbell military press. It is essential that you pay close attention on

your form with these exercises in order to prevent any injuries. Continue to challenge yourself

with the weight you use but always err on the side of caution.

As in the first phase, the beginner program does not have any supersets, while the

advanced one does. If you are doing the beginner program and are unsure if you should

upgrade to supersets then try to incorporate supersets gradually in to your workouts. Begin by

super setting two exercises together for a workout, until you are eventually doing all of the

supersets as prescribed in the advanced program. Remember to work at your own pace.

Good luck.


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Phase2:Begin

ner

Name:

StrengthCoach:JohnSokolowski,CSCSProgram#2:4day/we

ek


Set

Rep

Rest

LowerBody

Desired

S

1

S2

S3

S4

S1

S2

S3

S4

S1

S2

S3

S4

S1

S2

S3

S4

S1

S2

S3

S4

S1

S2

S3

S4

1.Deadlift

3

8

2m

2.Overhead

SplitSquat

3

6-8

es

2m

3.Dumbbell

Romanian

Deadlift

3

8

2m

4.MedBall

LateralSquat

andPress

3

8e

s

2m

5.Alternating

StaticPlank

3

20-

30

se

c

90s

Se

t

Rep

Rest

UpperBody

Desired

S

1

S2

S3

S4

S1

S2

S3

S4

S1

S2

S3

S4

S1

S2

S3

S4

S1

S2

S3

S4

S1

S2

S3

S4

1.Barbell

MilitaryPress

3

8

2m

2.Dumbbell

AlternatingBack

Row

3

8e

s

2m

3.Dips

3

8-

10

2m

4.FlatDumbbell

ChestFly

3

8-

10

2m

5.Dumbbell

BicepCurl

3

10

90s

6.HorizontalLeg

Scissors

3

20-

30

es

90s


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Phase2:Advanced

Name:

StrengthCoach:JohnSokolowski,CSCS

Program#2:4day

/week


Set

Rep

Rest

LowerBody

Desired

S

1

S2

S3

S4

S1

S2

S3

S4

S1

S2

S3

S4

S1

S2

S3

S4

S1

S2

S3

S4

S1

S2

S3

S4

1.Deadlift

3

8

2m

2a.Overhead

SplitSquat

3

6-8

es

0

2b.Dumbbell

Romanian

Deadlift

3

8

2m

3a.MedBall

LateralSquat

andPress

3

8e

s

0

3b.Alternating

StaticPlank

3

20-

30

se

c

2m

Se

t

Rep

Rest

UpperBody

Desired

S

1

S2

S3

S4

S1

S2

S3

S4

S1

S2

S3

S4

S1

S2

S3

S4

S1

S2

S3

S4

S1

S2

S3

S4

1.Barbell

MilitaryPress

3

8

2m

2a.Dumbbell

AlternatingBack

Row

3

8e

s

0

2b.Dips

3

8-

10

2m

3a.Flat

DumbbellChest

Fly

3

8-

10

0

3b.Dumbbell

BicepCurl

3

10

0

3c.Horizontal

LegScissors

3

20-

30

es

2m


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Lower Body

Deadlift

* It is important to keep a proper arch in your backthroughout the exercise.

1. Grip a barbell on the floor with feetshoulder width apart, knees bent, and

a proper arch in your back.2. Pull the weight from the floor,focusing on lifting with the legs. Keepthe bar close to your body while lifting.3. At the top of the movement bendyour legs slightly and lower the weightunder control back to the startingposition.

Overhead Split Squat

1. Stand with legs in a split positionwith arms straight over your head.Maintain a proper arch in your back.Lower your self until your back kneeis approximately an inch from thefloor. Make sure your front knee isjust above or slightly over your frontfoot at the bottom of the movement.2. Return to starting position whilekeeping the front foot flat throughout

the entire movement. Do theprescribed number of repetitions onone leg before switching to theother.

* A med ball can also be used as alternative todumbbells.

Dumbbell Romanian Deadlift

1. Begin with your legs slightly bent anda proper arch in your back. Slowly bendat your hips and lower your body,keeping your legs in the same position

and maintaining a proper back position.2. Lower yourself until you feel a stretchin your hamstrings. Pull yourself backinto the starting position while keepingyour legs and back in the same position.


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Med ball LateralSquat & Press

1. Begin with legsspread apart in a squatposition, and backstraight. Hold the medball near your chest.2. Shift to one sideuntil your outside leg iscompletely extended.3. Press the med ballaway from your bodyand bring it back to

your chest. Shift overto the opposite sideand repeat.

* A plate of equal weight may be used as an alternative to a medball.

Alternating Static Plank

* Do not let your hips drop throughout this exercise .

1. With your body in a straightline, support yourself on oneelbow.2. Shift over to support yourselfon both elbows, in a plankposition. Shift over to the otherelbow. (Note: Hold each position

for the prescribed time stated inthe program.)


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Upper Body

Barbell Military Press

1. Hold a barbell across front shoulders, with palmsfacing front. Slightly arch back, and knees, andcontract abs.2. Push the weight over head while maintaining agood arch in your back. Lower the weight undercontrol back to the starting position.

* You can use your legs when beginning the lift tohelp push the weight overhead.

Dumbbell Alternating Back Row

1. Bend at waist, whilemaintaining a properback arch.2. Pull one dumbbell toyour chest and thenreturn to startingposition.3. Repeat the samemovement with theother arm.

* Maintain a slight arch in your back throughout exercise.

Dips

1. Lift your self into the starting position, with armsstraight, but not locked, and knees bent.2. Lower yourself under control until your biceps areparallel with the floor. Do not go any lower as this mayput too much stress on your shoulders. Using yourarms, push your body back up into the starting position.

* If you are able to do the prescribed number ofrepetitions easily, you can place a dumbbell between

your feet or use a belt that allows you to chain extraweight from your waist.


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Flat Bench Dumbbell Chest Fly1. Lay flat on a bench while

keeping your feet on thefloor. Hold two dumbbellswith straight arms directlyover chest. 2. Lower thedumbbells to the side in anark motion. At the end of themovement, bring thedumbbells back to thestarting position, keeping thearms at the same angle.* Concentrate on feeling a

stretch in your chest near thebottom of the motion.Dumbbell Bicep Curl

1. Stand with dumbbells at your side, elbowsfacing front.2. Pull the dumbbells up to your shoulderswhile keeping your elbows at your side.3. At the top, lower the weight under controlback to the starting position.* Do not use momentum to move the weight.Focus on your biceps doing all of the work.

Horizontal Leg Scissors1. Lie flat on your backand keep your shoulderson the floor. Lift your legs2 to 3 inches off of thefloor and as far out to thesides as comfortable.2. Bring legs backtogether with one leg ontop and the other

underneath. Push yourlegs back out to the sidesand repeat, placingopposite leg on top.


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Phase 3 -Maximal Strength(Four weeks)

The third phase of the program shifts from four workouts per week, to three. The

big difference with phase three is that each workout is a full body workout. This means

you will be doing upper and lower body exercises on the same day. Your workouts are

reduced to three times per week in order to give your body adequate recovery between

workouts. Make sure to take one day off between each workout to let your body

recuperate.

The workouts will be similar in length to the preceding phases but each of the

three workouts will consist of different exercises. These are challenging workouts, but

you will be well prepared if you worked hard during the first two phases.

You will be familiar with most of the exercises in this phase because you did

them in the previous phases, but there are some new ones as well. Although you will

be doing some exercises that have already been done they will change in one important

way. The repetitions will be reduced, which means you must increase the weight lifted

in order to stimulate strength and mass gains.


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Phase3:Beginner

Name:


Program#3:3day/week

WO#11x/wk

W

O#21x/wk

WO#3

1x/wk

Set

Rep

Rest

Workout#1

Desired

S1

S2

S3

S4

S1

S2

S3

S4

S1

S2

S3

S4

S1

S2

S3

S4

S1

S2

S3

S4

S1

S2

S3

S4

S1

S2

S3

S4

1.BarbellSquat

3

6

2m

2.Barbell

MilitaryPress

3

6

2m

3.Pull-ups

3

6-

10

2m

4.CloseGrip

Push-up

3

8+

90s

5.DumbbellAxe

Chop

3

8-

10

es

90s

Set

Rep

Rest

Workout#2

Desired

S 1

S2

S3

S4

S1

S2

S3

S4

S1

S2

S3

S4

S1

S2

S3

S4

S1

S2

S3

S4

S1

S2

S3

S4

S1

S2

S3

1Dumbbell

FrontSquatand

Press

3

6-8

2m

2.Dumbbell

AlternatingBack

Row

3

6

es

2m

3.DumbbellFlat

BenchPress

3

6

2m

4.AngledLunge

andTwist

3

6-8

es

2m

5.PronePlank

withLegRaise

3

6+

es

2m

6.MedBallPike

3

10

+

90s


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Phase3:Beginner(contin

ued)

Name:


Program#3:3day/week

WO#11x/wk

WO#21x/wk

WO#3

1x/wk

Set

Rep

Rest

Workout#3

Desired

S 1

S2

S3

S4

S1

S2

S3

S4

S1

S2

S3

S4

S1

S2

S3

S4

S1

S2

S3

S4

S1

S2S3

S4

S1

S2

S3

1.Deadlift

3

6

2m

2.Dumbbell

Romanian

Deadlift

3

8

2m

3.Dumbbell

InclineBench

Press

3

6

2m

4.Dumbbell

BentArmLateral

Raise

3

8-

10

2m

5.Dumbbell

BicepHammer

Curl

3

8-

10

2m

6.MedBall

Aroundthe

World

3

6-

10

es

90s


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30

Phase3:Advanced

Name:


Program#3:3day/week

WO#11x/wk

W

O#21x/wk

WO#3

1x/wk

Set

Rep

Rest

Workout#1

Desired

S1

S2

S3

S4

S1

S2

S3

S4

S1

S2

S3

S4

S1

S2

S3

S4

S1

S2

S3

S4

S1

S2

S3

S4

S1

S2

S3

S4

1.BarbellSquat

3

6

2m

2.Barbell

MilitaryPress

3

6

2m

3.Pull-ups(or

bodyrows)

3

6-

10

2m

4a.CloseGrip

MedBallPush-

up

3

8+

0

4b.Dumbbell

AxeChop

3

8-

10

2m

Set

Rep

Rest

Workout#2

Desired

S 1

S2

S3

S4

S1

S2

S3

S4

S1

S2

S3

S4

S1

S2

S3

S4

S1

S2

S3

S4

S1

S2

S3

S4

S1

S2

S3

1aDumbbell

FrontSquatand

Press

3

6

0

1b.Dumbbell

AlternatingBack

Row

3

6

es

2m

2.DumbbellFlat

BenchPress

3

6

2m

3.AngledLunge

andTwist

3

6-8

es

2m

4a.PronePlank

withLegRaise

3

6+

es

0

4b.MedBall

Pike

3

10

+

2m


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31

Phase3:Advanced(Conti

nued)

Name:


Program#3:3day/week

WO#11x/wk

WO#21x/wk

WO#3

1x/wk

Set

Rep

Rest

Workout#3

Desired

S 1

S2

S3

S4

S1

S2

S3

S4

S1

S2

S3

S4

S1

S2

S3

S4

S1

S2

S3

S4

S1

S2S3

S4

S1

S2

S3

1.Deadlift

3

6

2m

2.Dumbbell

Romanian

Deadlift

3

8

2m

3.Dumbbell

InclineBench

Press

3

6

2m

4a.Dumbbell

BentArmLateral

Raise

3

8-

10

0

4b.Dumbbell

BicepHammer

Curl

3

8-

10

2m

5.MedBall

Aroundthe

World

3

6-

10

es

60s


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32

Workout 1: Full Body

Barbell Squat

1. Stand with the bar on your upper back and noton your neck. Keep a proper back arch and yourlegs slightly bent.2. Lower yourself until your hamstrings are parallelwith the floor. Return to the starting position.* If you have difficulty getting low due to tightnessin the hips and back, practice the motion with awooden stick or 5-10 lb bar. Alternatively, elevateyour heels using a 1-inch board or two 2.5-5 lbplates in order to help with completing themovement. Never sacrifice form for weight as this

may lead to serious injury.

Barbell Military Press

Take the barbell off a power rack nearshoulder height. Step back into an openspace.1. Before beginning the lift make sureyour back has a proper arch, your abs arecontracted and your legs are slightly bent.2. Push the weight over head while

maintaining a good arch in your back.You can use your legs when beginningthe lift to help push the weight overhead.Lower the weight under control back tothe starting position.

Pull-ups (Neutral grip)

1. Hang from the bar while not allowing your feet totouch the floor.2. Pull yourself up until your shoulders are at the

same level of your hands. Focus on doing themovement with control and not using bodymomentum to swing yourself up. Return to startingposition, until your arms are completely extended.*If you have difficulty completing less than 4repetitions substitute this exercise with cable pull-downs. This will allow you to strengthen your backand biceps while being able to more repetitions.


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Close Grip Med Ball Pushup

1. Place your hands on the med ball withyour fingers facing out. Keep your hipsslightly elevated.2. Lower yourself until your chest touchesthe ball. Return to the starting position.Keep motion slow and controlled. Do notuse momentum: concentrate on musclesin chest and arms to push yourself backup.

Dumbbell Axe Chop

* This is an explosive exercise that needs to bedone fast. You can use your legs in thismovement to help increase the speed at which themovement is done. A med ball can also be usedas an alternative to a dumbbell.

1. Begin by holding a dumbbell (5-20lbs.) close to your hip, and looking downin that direction.2. Quickly move the dumbbell in anupward, diagonal motion with extendedarms, so that dumbbell is over oppositeshoulder.3. Once at the top of the movement

move the dumbbell quickly downwardand then back up. Do the prescribednumber of repetitions before switchingsides.


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Dumbbell Front Squat and Press

1. Stand with legs slightly bent, feet

shoulder width apart and rest dumbbellson shoulders. Maintain a proper arch inyour back and keep your abdominal areatight.2. Lower yourself until your hamstringsare parallel with the floor.3. As you return to the starting positionpress the dumbbells overhead.* Keep a proper back arch throughout.

Dumbbell Alternating Back Row

1. Bend at waist, maintaining aproper back arch.2. Pull one dumbbell to your chestwhile looking to the side with thebent arm.3. Lower the dumbbell usingcontrol back to the startingposition. Repeat with the otherarm.

Dumbbell Flat Bench Press

1. Bring the dumbbells all the way down untilthey touch your chest.2. Push the dumbbells back up to thestarting position until they touch.*Keep shoulders and buttocks on the benchthroughout the entire lift.

Angled Lunge and Twist

* use a med ball or weighted plate to make the exercisemore challenging.

1. Stand with your feet shoulderwidth apart.2. Step out at a slight angle whilefocusing on keeping your upperbody straight. Make sure yourfront foot is flat on the floor.3-4. Twist to each side and thenpush yourself back to the startingposition.


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35

Prone Plank with Leg Raise1. Lie down in a plankposition, with forearms

on the floor.2. Raise one leg slowlywhile not allowing yourhips to shift side toside. Focus on yourbutt, hamstring andlower back doing themovement. Repeatwith other leg.

* Keep your hips slightly elevated throughout the entiremovement.

Med Ball Pike

1. Lay flat with med ball over yourhead and feet touching the floor.2. Bring the med ball up to touchyour feet, using your abdominalmuscles to initiate the movement.


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Deadlift

* It is important to keep a proper arch in your backthroughout the exercise.

1. Grip a barbell on the floor with feet

shoulder width apart, knees bent, anda proper arch in your back.2. Pull the weight from the floor,focusing on lifting with the legs. Keepthe bar close to your body while lifting.3. At the top of the movement bendyour legs slightly and lower the weightunder control back to the startingposition.

Dumbbell Romanian Deadlift

1. Begin with your legs slightlybent and a proper arch in yourback. Slowly bend at your hipsand lower your body, keepingyour legs in the same positionand maintaining a proper backposition.2. Lower yourself until you feela stretch in your hamstrings.Pull yourself back into thestarting position while keepingyour legs and back in the sameposition.

Dumbbell Incline Bench Press

Set the bench at a 45o angle.1. Bring the dumbbells all the waydown until they touch your chest.2. Push the dumbbells back up tothe starting position until theytouch.* Keep shoulders and buttocks onthe bench throughout the entirelift.


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Dumbbell Bent Arm Lateral Raise

1. Keep your arms lockedat a 90o angle.

2. Push the weight to yourside while keeping yourarms at a 90o angle.3. Your elbows and wristsshould be level with eachother at the top of the lift.Then lower the weightback to the startingposition.

* Keep arms at a 90o angle throughout exercise.

Dumbbell Bicep Hammer Curl1. Stand with dumbbells at your sidein a neutral position.2. Pull the dumbbells up to yourshoulders while keeping elbows atyour side.3. Lower the weight back to thestarting position.* Do not use momentum to move theweight: focus on your biceps doing

all of the work.

Med Ball Around-the-World

Stand with feet slightlywider than shoulder widthapart and keep your legsslightly bent. 1-3. Startingfrom knee level, move themed ball in a controlledmotion over head until you

reach knee level on yourother hip. Repeat thismovement going back toother side. Each side is onerepetition.* Maintain a proper arch inyour back and keep yourabdominal area tightthroughout the entire lift.

* A weighted plate can be used as an alternative to a medball.


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38

Final Points

There you have it. I hope you enjoy The Complete Training Guide for Men, and I

would like to congratulate you on getting on the path to life-time fitness success. I dont

think I mentioned it earlier, but you cant stop training after completing this program. If itwere only so easy. Now you need to keep the momentum going by finding new ways to

train in order to you keep yourself challenged. How will you do it?

A great way to stay current on whats new in the fitness and training world is to

subscribe to Athlete365.com. Its free and you will always find the newest info to keep

you training hard and in great shape.

If you have any questions or comments about this program please contact me at

[email protected]. I look forward to hearing from you.

Remember, train hard and train smart.


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39

Notes:


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Notes:

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