The Life Plan (39 page)

a) EZ curl bar upright row

3–5 sets each exercise

8–12 reps per set

75–85% of max

4–2–1 tempo

60–90 sec rest after each set

b) Dumbbell lateral raise

a) Lying overhead extension

3–5 sets each exercise

8–12 reps per set

75–85% of max

4–2–1 tempo

60–90 sec rest after each set

b) Kick backs

Cool-down/stretching: 5–10 minutes

Warmup: 5–10 minutes

Day Two routine

a) Lat pull-down

3–5 sets each exercise

8–12 reps per set

75–85% of max

4–2–1 tempo

60–90 sec rest after each set

b) Dumbbell row

a) Cable curl

3–5 sets each exercise

8–12 reps per set

75–85% of max

4–2–1 tempo

60–90 sec rest after each set

b) Dumbbell curl

a) Barbell lunges

3–5 sets each exercise

8–12 reps per set

75–85% of max

4–2–1 tempo

60–90 sec rest after each set

b) Straight leg dead lift

Cool-down/stretching: 5–10 minutes

Strength and power are the focal point for this phase. Once you have completed six weeks of fitness resistance training you should be ready to move to this stage. There are no shortcuts, and by jumping into this phase of training prematurely you will interfere with muscle growth and strength gains: If your muscles aren’t really ready you will experience soft-tissue/joint injuries. The two previous levels are designed to prepare your body to perform at max level intensity with higher weight loads.

You will now increase your workload to an even higher percentage of your 1-rep max. The increase of the workload and the speed at which the repetitions are performed make this workout advanced. The two exercises per body part should be completed with no break in between, then you should take the rest period allotted. During this phase the protocol is 4 to 6 sets, 5 reps, 85 to 100 percent of max with 3 to 5 minutes rest. There is no specified tempo during this phase of training. A spotter is definitely required.

You will complete a more isolated split routine. This phase should be performed four days a week, alternating between workouts twice a week, for at least four weeks.

Example: If your bench press 1-rep max is 100 pounds you would perform:
Bench Press—85 to 100 lbs, 5 reps, 4 to 6 sets, 3- to 5-min rest periods, 3-2-1 tempo.

Warmup: 5–10 minutes

Day One routine

a) Barbell row

4-6 sets

5 reps

85-100%

Tempo fast as can be controlled

Complete both exercises then rest 3-5 min

b) Crunch to jump pull-up

a) Bench press

4-6 sets

5 reps

85-100%

Tempo fast as can be controlled

Complete both exercises then rest 3-5 min

b) Power pushups

Cool-down/stretching: 5–10 minutes

Warmup: 5–10 minutes

Day Two routine

a) Barbell squat

4-6 sets

5 reps

85-100%

Tempo fast as can be controlled

Complete both exercises then rest 3-5 min

b) Squat jump knee tuck

a) Squat to curl

4–6 sets

5 reps

85-100%

Tempo fast as can be controlled

Complete both exercises then rest 3-5 min

b) Preacher curl

Cool-down/stretching: 5–10 minutes

Warmup: 5–10 minutes

Day Three routine

a) Power push press

4-6 sets

5 reps

85-100%

Tempo fast as can be controlled

Complete both exercises then rest 3-5 min

b) EZ curl bar upright row

a) Dips

4-6 sets

5 reps

85-100%

Tempo fast as can be controlled

Complete both exercises then rest 3-5 min

b) Pushdowns

Cool-down/stretching: 5–10 minutes

Maintaining a training routine at a gym is relatively easy. You need to
just do it
! Pick the time of day that works best for you and don’t miss it—ever. When the thought of not going to the gym enters your head, quickly visualize the lean, fit, muscular body you want and focus on that. Work with a trainer or training partner who will give you a hard time if you are a no-show. And when you are working out, concentrate on your form for each exercise. Check out your body in the mirrors and focus on the muscle group you are exercising. Keep a journal of your performance, photos, weight, percentage of body fat, grams of muscle tissue, and waist, biceps, and chest measurements.

If you train at home, make sure you have plenty of mirrors to keep track of your progress. They are really important. When you finish the last rep you can do of a set . . . do another one. When you are on the road, it’s much harder to stay on track. You need to think ahead. Make sure there is a good gym in the vicinity where you will be staying before you leave. Take exercise bands with you and a jump rope so you can work out in your hotel room. Do chair dips, pushups with your feet on the floor, on a chair, and on the dresser. Do front rising kicks and air punches in your room—250 of each, 2 to 3 sets. Walk/run outside. Be creative and you will be amazed at what a great workout you can get when you are traveling. And by all means, continue to eat clean.

Following are a group of exercises. Some of them are listed in each of the individual workouts. Others are included for you to change up your program. It’s important to vary your exercises as you progress through the levels of training. Don’t stay with one exercise for more than three weeks. Feel free to change any time you want. If you aren’t really excited by a particular exercise, switch to another. If you are not an advanced resistance trainer I would advise holding off on the advanced exercises until you or your trainer believe you are ready for them.

All of these exercises can be used in any of the three phases of training, with the exception of exercises that require an explosive action (e.g., power pushups or squat jumps). These exercises are interchangeable because each phase of training will manipulate several variables (tempo, rest period, percentage of max, etc.) that will provide a different effect while utilizing the same exercise. Explosive exercises should be used where a tempo of 1-1-1 is recommended. Be sure to follow the outlined protocol for each phase of workouts for maximum benefits.

Benefits:
This exercise primarily strengthens the chest.

To start:
Lie on a flat bench. Keep your feet flat and draw your navel inward. With your arms fully extended, grasp the barbell a little farther than shoulder width apart.

With the arms extended, lift the bar off the bench.

In a controlled manner lower the bar toward your chest until the upper part of your arm (triceps) is parallel with the floor, forming a 90-degree angle.

Press the bar upward using your pectoral muscles. Straighten your arms fully, stopping just before you lock out the elbows.

Benefits:
This exercise shapes and strengthens your chest.

To start:
Lie on your back on a flat bench. Hold a dumbbell in each hand on both sides of your chest. Pull your navel inward.

Lifting both weights at the same pace, push them straight up until your arms are fully extended.

Hold them there for 1 second, and then return to the starting position.

When lowering the dumbbells stop when the upper arm (triceps) is parallel to the floor.