Welcome to Heroes the home of a great body This guide has been put together to provide you with a sound knowledge of what is required to achieve your fitness and physical goals. To achieve any worthwhile goal you must first identify what it is. Be it fat loss and a lean ripped body, more muscle and size or increased stamina and fitness etc. Once you know this it is just about the consistent application of knowledge to effort which will lead you to your goal. Simple to say, tough to do, it requires passion commitment and dedication from you. At Heroes it is our business to help you achieve you goals with the right knowledge, advice, supplements and kit from our experienced and committed staff. We are a resource for you to use as and when you need it.
Sections in this guide 1) Nutrition (planning your diet know what you are eating)
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2) The exercises (do it right) use in conjunction with the training routines
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3) The training routines choose your training goal and follow the routine for great results (you can use several of the routines over the course of a training year)
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4) Supplement guide the right supplements for faster, better P65 and more substantial results use with the training routines 5) Tips and help we are hear for you, come in and speak to us for advice and help
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The exercises shown are as a general guide only.You should always seek the advice of a suitably qualified gym instructor. Always check with a General Practitioner or Doctor before starting any kind of exercise regime, especially if you have suffered or suffer from any type of medical condition.
Energy (kcal)
Energy (kJ)
Protein (g)
Fat (g)
Carbohydrate as monosaccharide (g)
Nutritional Value of Foods
447 195 65 32 170 149 339 65 89
1,841 806 272 137 709 620 1,442 276 382
1.5 2.4 3.2 3.4 8.5 8.4 36.1 5.1 4.1
48.2 19.3 3.9 0.1 10.2 9.4 0.6 0.8 0.7
2.0 3.2 4.6 4.7 11.7 8.1 50.4 10.0 17.9
406 96 283 245 300
1,682 402 1,173 1,017 1,246
26.0 13.6 18.3 16.5 22.8
33.5 4.0 22.9 19.9 23.2
0.0 1.4 0.9 0.0 0.0
339 393 313 229 176 223 305 194 213 148 202 166 86 202 295 266 140 237
1,402 1,632 1,296 955 736 932 1,270 809 888 621 844 690 363 848 1,223 1,106 587 989
13.9 28.1 16.6 23.1 20.2 30.9 12.9 19.7 24.4 24.8 25.9 16.4 15.5 29.2 16.2 26.1 20.3 30.1
31.5 31.2 27.4 15.2 10.6 11.0 21.9 12.8 12.8 5.4 10.9 11.1 2.7 9.5 25.6 17.9 6.2 12.9
0.0 0.0 0.0 0.0 0.0 0.0 15.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.8 0.0
Milk Cream – double Cream – single Milk, liquid, whole Milk, liquid, skimmed Milk, condensed whole, sweetened Milk, whole, evaporated Milk, dried, skimmed Yogurt, low fat, natural Yogurt, low fat, fruit
Cheese Cheddar Cottage Cheese spread Feta Brie
Meat Bacon, rashers, raw Bacon, rashers, grilled Beef, average, raw Beef, mince, stewed Beef, stewing steak, raw Beef, stewing steak, cooked Black pudding, friend Chicken, raw Chicken, roast, meat and skin Chicken, roast, meat only Corned Beef Ham Kidney, pigs, raw Kidney, pigs, fried Lamb, average, raw Lamb, roast Liver, lambs, raw Liver, lambs, fried
1
Calcium (mg)
Iron (mg)
Sodium (mg)
Vitamin A retinol equivalent (ug)
Thiamin (mg)
Riboflavin (mg)
Niacin equivalent (mg)
Vitamin C (mg)
Composition Per 100g
50 79 103 108 270 260 1,230 200 150
0.2 0.3 0.1 0.1 0.2 0.3 0.3 0.1 0.1
30 40 50 50 140 170 510 80 70
500 155 56 1 123 125 550 12 12
0.02 0.03 0.05 0.05 0.09 0.07 0.38 0.06 0.05
0.08 0.12 0.17 0.18 0.46 0.42 0.16 0.25 0.21
0.40 0.80 0.90 0.90 2.30 2.10 9.50 21.20 1.20
1.0 1.0 1.5 1.5 4.1 1.5 13.2 0.8 0.7
800 60 510 384 380
0.4 0.1 0.7 0.2 0.8
610 450 1,170 1,260 1,410
363 41 198 270 238
0.04 0.02 0.02 0.03 0.09
0.50 0.19 0.24 0.11 0.60
6.20 3.30 0.10 4.20 6.20
0.0 0.0 0.0 0.0 0.0
7 14 7 18 8 15 35 9 13 9 27 4 10 12 7 8 6 8
0.6 1.3 1.9 3.1 2.1 3.0 20.0 0.7 0.5 0.8 2.4 0.6 6.4 9.1 1.4 2.5 7.5 10.9
1,340 2,404 70 320 72 360 1,210 75 90 81 854 1,405 200 220 71 65 73 83
0 0 10 0 0 0 0 0 0 0 0 0 160 220 0 0 19,900 30,500
0.45 0.57 0.05 0.05 0.06 0.03 0.09 0.11 0.05 0.08 0.00 0.54 0.56 0.41 0.09 0.12 0.39 0.38
0.14 0.27 0.23 0.33 0.23 0.33 0.07 0.13 0.19 0.19 0.20 0.20 2.58 3.70 0.21 0.31 4.64 5.65
6.50 12.50 6.90 9.30 8.50 10.20 3.80 9.60 13.60 12.80 9.10 6.30 11.10 20.10 7.10 11.00 20.70 24.70
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 6.5 11.9 0.0 0.0 19.2 18.6
2
Energy (kcal)
Energy (kJ)
Protein (g)
Fat (g)
Carbohydrate as monosaccharide (g)
Nutritional Value of Foods
266 347 297 332 267 317 274 189
1,153 1,436 1,231 1,380 1,114 1,318 1,146 793
12.9 13.7 16.9 28.5 12.9 13.6 9.3 26.2
23.8 31.9 25.5 24.2 17.7 24.5 17.1 9.4
3.3 1.4 0.0 0.0 15.0 11.2 22.2 0.0
77 235 178 251 282 126 217 289 107
324 982 749 1,040 1,170 531 906 1,202 451
17.1 19.6 12.6 16.8 19.0 18.8 23.7 22.8 22.6
0.9 14.3 7.5 20.4 22.9 5.4 18.6 22.0 1.8
0.0 7.5 16.1 0.0 0.0 0.7 0.0 0.0 0.0
147 232
612 961
12.3 14.1
10.9 19.5
0.0 0.0
740 892 366 730 599
3,041 3,667 1,506 3,000 3,696
0.4 0.0 0.0 0.1 0.0
82.0 99.1 40.7 81.0 99.9
0.0 0.0 0.0 0.0 0.0
529 288 262 261
2,214 1,229 1,116 1,114
8.4 0.4 0.5 0.1
30.3 0.0 0.0 0.0
59.4 76.4 69.2 69.5
Meat Luncheon Meat Pate’, average Pork, average, raw Pork chop, cooked Sausage, beed, cooked Sausage, pork, cooked Steak and kidney pie Turkey, roast, meat and skin
Fish White fish, filleted Cod, fried Fish fingers, raw Herrings, whole Mackarel Pilchards, canned in tomato sauce Sardines, canned in oil, fish only Tuna in oil Prawns, boiled
Eggs Eggs, boiled Eggs, fried
Fats Butter Lard, cooking fat, dripping Low fat spread Margarine, average Cooking and salad oil
Preserves, etc Chocolate, milk Honey Jam Marmalade
3
Calcium (mg)
Iron (mg)
Sodium (mg)
Vitamin A retinol equivalent (ug)
Thiamin (mg)
Riboflavin (mg)
Niacin equivalent (mg)
Vitamin C (mg)
Composition Per 100g
39 14 8 11 68 54 47 7
1.0 8.2 0.9 1.2 1.6 1.5 1.8 0.9
913 762 65 84 1,095 1,075 402 70
0 8,300 0 0 0 0 0 0
0.06 0.14 0.49 0.66 0.00 0.01 0.12 0.09
0.15 1.32 0.20 0.20 0.14 0.16 0.25 0.16
3.90 4.30 8.90 11.00 9.00 7.20 4.90 12.20
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
22 80 43 33 24 300 550 7 150
0.5 0.5 0.7 0.8 1.0 2.7 2.9 1.1 1.1
99 100 320 67 130 370 650 420 1590
1 0 0 46 45 8 7 0 0
0.07 0.06 0.09 0.00 0.09 0.02 0.04 0.04 0.03
0.09 0.07 0.06 0.18 0.35 0.29 0.36 0.11 0.03
6.00 4.90 3.50 7.20 11.60 11.10 12.60 17.20 7.40
0 0 0 0 0 0 0 0 0
25 64
2.0 2.5
140 220
190 140
0.09 0.07
0.47 0.42
3.70 4.20
0 0
15 1 0 4 0
0.2 0.1 0.0 0.3 0.0
870 2 690 800 0
985 0 900 860 0
0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00
0.10 0.00 0.00 0.10 0.00
0 0 0 0 0
220 5 18 35
1.6 0.4 1.2 0.6
120 11 14 18
7 0 2 8
0.10 0.00 0.00 0.00
0.23 0.05 0.00 0.00
1.60 0.20 0.00 0.00
0 0 10 10
4
Energy (kcal)
Energy (kJ)
Protein (g)
Fat (g)
Carbohydrate as monosaccharide (g)
Nutritional Value of Foods
394 298 392
1,680 1,269 1,670
0.0 0.3 0.5
0.0 0.0 0.7
105.3 79.0 102.2
14 81 19 272 141 44 18 22 15 23 9 8 29 10 99 12 13 23 56 72 86 12 74 74 76 533 234 162 150 30
62 345 83 1,159 592 189 75 92 66 98 40 36 122 43 420 51 53 99 238 307 366 51 315 315 322 2,224 983 687 632 128
0.7 4.8 1.9 22.1 12.4 1.8 2.8 2.8 1.7 0.7 1.6 0.9 1.6 0.6 7.6 1.0 1.8 0.9 1.3 6.0 6.9 0.9 2.0 2.0 1.8 6.3 3.6 3.2 3.0 5.1
0.0 0.6 0.2 1.7 6.4 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.4 0.1 0.5 0.4 0.6 0.0 0.0 0.9 0.7 0.0 0.2 0.2 0.1 35.9 10.2 4.2 4.5 0.5
3.1 15.1 2.7 45.0 9.0 9.9 1.7 2.8 2.3 5.4 0.8 1.3 5.0 1.8 17.0 1.2 0.0 5.2 13.5 10.7 18.9 2.2 17.1 17.1 18.0 49.3 34.0 29.8 25.9 1.4
Preserves, etc Sugar, white Syrup Peppermints
Vegetables Aubergines Baked beans Beans, runner, boiled Beans, red kidney, raw Beans, soya, boiled Beetroot, boiled Brussels sprouts, boiled Cabbage, raw Cabbage, boiled Carrots, boiled Cauliflower, cooked Celery Courgettes, raw Cucumber Lentils, cooked Lettuce Mushrooms Onion Parsnips, cooked Peas, frozen, boiled Peas, canned, processed Peppers, green Potatoes, old Potatoes, new Potatoes, boiled Potato crisps Potatoes, fried (chips) Potatoes, oven chips Potatoes, roasted Spinach, boiled
5
Calcium (mg)
Iron (mg)
Sodium (mg)
Vitamin A retinol equivalent (ug)
Thiamin (mg)
Riboflavin (mg)
Niacin equivalent (mg)
Vitamin C (mg)
Composition Per 100g
2 26 7
0.0 1.5 0.2
0 270 9
0 0 0
0.00 0.00 0.00
0.00 0.00 0.00
0.00 0.00 0.00
0 0 0
10 48 22 140 145 30 25 57 38 48 18 52 30 23 13 23 3 31 36 35 33 9 8 8 4 37 14 1 10 136
0.4 1.4 0.7 6.7 2.5 0.4 0.5 0.6 0.4 0.6 0.4 0.6 1.5 0.30 2.40 0.90 1.00 0.30 0.50 1.60 1.80 0.40 0.40 0.40 0.40 2.10 0.84 0.80 0.62 4.00
3 550 1 40 15 64 2 7 4 95 4 140 1 13 12 9 9 10 4 2 380 2 8 8 7 550 41 53 9 120
0 12 67 0 0 0 67 50 50 2,000 5 0 58 0 3 167 0 0 0 50 10 33 0 0 0 0 0 0 0 1000
0.05 0.08 0.03 0.54 0.26 0.02 0.06 0.06 0.03 0.06 0.06 0.03 0.05 0.04 0.11 0.07 0.10 0.03 0.07 0.30 0.10 0.08 0.20 0.20 0.20 0.19 0.20 0.10 0.20 0.07
0.03 0.06 0.07 0.18 0.16 0.04 0.10 0.05 0.03 0.05 0.06 0.03 0.09 0.04 0.04 4.08 0.40 0.05 0.06 0.09 0.04 0.03 0.02 0.02 0.02 0.07 0.02 0.04 0.02 0.15
1.00 1.30 0.80 5.50 3.40 0.40 0.90 0.80 0.50 0.70 0.80 0.50 0.60 0.30 1.60 0.40 4.60 0.40 0.90 1.60 1.40 0.90 1.50 1.50 1.20 6.10 1.50 3.10 1.30 1.80
5 0 5 0 0 5 40 55 20 6 20 7 16 8 0 15 3 10 10 12 0 100 8-19 8-19 5-9 17 6-14 12 5-12 25
6
Energy (kcal)
Energy (kJ)
Protein (g)
Fat (g)
Carbohydrate as monosaccharide (g)
Nutritional Value of Foods
85 14 14 14 119
379 60 60 61 508
2.9 0.9 0.7 2.9 1.6
1.2 0.0 0.3 0.0 0.1
16.8 2.8 2.3 0.7 29.8
Apples 46 Apricots, canned in syrup 106 Apricots, dried 182 Avocado pear 223 Bananas 76 Blackcurrants 28 Cherries 47 Dates, dried 248 Figs, dried 213 Gooseberries, cooked, unsweetened 14 Grapes 63 Grapefruit 22 Lemon juice 7 Mango 59 Melon 23 Oranges 35 Orange juice 38 Peaches 37 Peaches, canned in syrup 87 Pears 41 Pineapple, canned in juice 46 Plums 32 Prunes, dried 161 Raspberries 25 Rhubarb, cooked with sugar 45 Strawberries 26 Sultanas 250
196 452 772 922 326 121 201 1,056 908 62 268 95 31 253 97 150 161 156 373 175 195 137 686 105 191 109 1,066
0.3 0.5 4.8 4.2 1.1 0.9 0.6 2.0 3.6 0.9 0.6 0.6 0.3 0.5 0.8 0.8 0.6 0.6 0.4 0.3 0.5 0.6 2.4 0.9 0.5 0.6 1.8
0.0 0.0 0.0 22.2 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
11.9 27.7 43.4 1.8 19.2 6.6 11.9 63.9 52.9 2.9 16.1 5.3 1.6 15.3 5.2 8.5 9.4 9.1 22.9 10.6 11.6 7.9 40.3 5.6 11.4 6.2 64.7
Vegetables Sweetcorn, canned Tomatoes, fresh Turnips, cooked Watercress Yam, boiled
Fruit
7
Calcium (mg)
Iron (mg)
Sodium (mg)
Vitamin A retinol equivalent (ug)
Thiamin (mg)
Riboflavin (mg)
Niacin equivalent (mg)
Vitamin C (mg)
Composition Per 100g
4 13 55 220 9
0.50 0.40 0.40 1.60 0.30
270 3 28 60 17
4 100 0 500 2
0.04 0.06 0.03 0.10 0.05
0.06 0.04 0.04 0.10 0.01
1.80 0.80 0.60 1.10 0.80
0 20 17 60 2
4 12 92 15 7 60 16 68 280 24 19 17 8 10 16 41 12 5 4 8 12 12 38 41 84 22 52
0.30 0.70 4.10 1.50 0.40 1.30 0.40 1.60 4.20 0.30 0.30 0.30 0.10 0.50 0.40 0.30 0.30 0.40 0.40 0.20 0.4 0.3 2.9 1.2 0.3 0.7 1.8
2 1 56 2 1 3 3 5 87 2 2 1 2 7 17 3 2 3 1 2 1 2 12 3 2 2 53
5 166 600 17 33 33 20 10 8 25 0 0 0 200 175 8 8 83 41 2 7 37 160 13 8 5 5
0.04 0.02 0.00 0.10 0.04 0.03 0.05 0.07 0.10 0.03 0.04 0.05 0.02 0.03 0.05 0.10 0.08 0.02 0.01 0.03 0.08 0.05 0.10 0.02 0.00 0.02 0.10
0.02 0.01 0.20 0.10 0.07 0.06 0.07 0.04 0.08 0.03 0.02 0.02 0.01 0.04 0.03 0.03 0.02 0.05 0.02 0.03 0.02 0.03 0.20 0.03 0.03 0.03 0.08
0.10 0.40 3.80 1.80 0.80 0.40 0.40 2.90 2.20 0.50 0.30 0.30 0.10 0.40 0.30 0.30 0.30 1.10 0.60 0.30 0.30 0.60 1.90 0.50 0.40 0.50 0.60
5 2 0 15 10 200 5 0 0 31 4 40 50 30 50 50 25-45 8 4 3 20-40 3 0 25 7 60 0
8
Energy (kcal)
Energy (kJ)
Protein (g)
Fat (g)
Carbohydrate as monosaccharide (g)
Nutritional Value of Foods
565 604 570
2,336 2,492 2,364
16.9 5.6 24.3
53.5 62.0 49.0
4.3 6.4 8.6
524 471 457 217 230 215
2,197 1,978 1,925 924 980 911
5.7 6.3 6.7 8.4 8.2 9.0
27.6 20.9 16.6 2.0 1.7 2.5
67.4 68.6 74.8 44.2 48.6 41.6
368 340 368 440 321 337 306 374 359 342
1,567 1,444 1,556 1,857 1,367 1,435 1,302 1,582 1,529 1,456
8.6 11.4 12.9 9.5 9.4 9.4 12.7 10.9 7.0 12.0
1.6 3.4 7.5 16.3 2.1 1.3 2.2 9.2 1.0 1.8
85.1 70.3 66.2 68.3 70.6 76.7 62.8 66.0 85.8 74.1
500 296 322 368 393
2,092 1,250 1,357 1,552 1,652
5.8 7.6 4.9 3.3 5.4
30.9 7.5 12.5 13.0 16.9
53.1 52.7 50.7 63.4 58.4
369 157 239 118 165
1,554 661 1,005 496 691
4.3 6.1 5.2 3.8 3.3
15.5 7.7 10.6 4.4 8.2
56.7 16.9 32.8 16.7 20.7
Nuts Almonds Coconut, desiccated Peanuts, roasted and salted Cereals Biscuits, chocolate Biscuits, plain, digestive Biscuits, semi-sweet Bread, brown Bread, white Bread, wholemeal
Breakfast cereals Cornflakes Weetabix Muesli Cream crackers Crispbread, rye Flour, white Flour, wholemeal Oats, porridge Rice, raw Spaghetti, raw
Cakes etc Chocolate cake with butter icing Curant buns Fruit cake, rich Jam tarts Plain cake, Madeira
Puddings Apple pie Bread and butter pudding Cheesecake, frozen, fruit topping Custard Ice cream, dairy
9
Calcium (mg)
Iron (mg)
Sodium (mg)
Vitamin A retinol equivalent (ug)
Thiamin (mg)
Riboflavin (mg)
Niacin equivalent (mg)
Vitamin C (mg)
Composition Per 100g
250 22 61
4.2 3.6 2.0
6 28 440
0 0 0
0.24 0.06 0.23
0.92 0.04 0.10
4.70 1.80 21.30
0 0 0
110 92 120 99 105 54
1.7 3.2 2.1 2.2 1.6 2.7
160 600 410 540 525 560
0 0 0 0 0 0
0.03 0.14 0.13 0.27 0.21 0.34
0.13 0.11 0.08 0.10 0.06 0.09
2.70 2.40 2.90 2.30 2.30 1.80
0 0 0 0 0 0
3 33 200 110 50 140 38 52 4 25
6.7 7.6 4.6 1.7 3.7 2.0 3.9 3.8 0.5 2.1
1160 360 180 610 220 2 2 9 4 3
0 0 0 0 0 0 0 0 0 0
1.80 1.00 0.33 0.13 0.28 0.31 0.47 0.90 0.41 0.22
1.60 1.50 0.27 0.08 0.14 0.04 0.09 0.09 0.02 0.03
21.90 14.30 5.70 3.40 2.90 3.50 8.30 3.30 5.80 3.10
0 0 0 0 0 0 0 0 0 0
130 110 84 72 42
1.6 1.9 3.2 1.7 1.1
440 230 220 130 380
298 0 0 0 0
0.07 0.37 0.07 0.06 0.06
0.09 0.16 0.09 0.02 0.11
2.00 3.10 1.30 1.20 1.60
0 0 0 0 0
51 130 68 140 120
1.2 0.6 0.5 0.1 0.3
210 150 160 76 70
0 78 0 38 0
0.05 0.07 0.04 0.05 0.04
0.02 0.23 0.04 0.20 0.15
0.40 1.80 1.70 1.00 0.90
0 0 0 0 0
10
Energy (kcal)
Energy (kJ)
Protein (g)
Fat (g)
Carbohydrate as monosaccharide (g)
Nutritional Value of Foods
131 165
552 690
4.1 2.2
4.2 9.2
20.4 19.5
366 312 3 100 38 0 98
1,554 1,301 12 424 166 0 418
5.5 18.5 0.3 14.6 0.0 0.0 0.0
6.0 21.7 0.0 0.0 0.0 0.0 0.0
77.4 11.5 0.4 11.0 10.0 0.0 26.1
37 222 89 43
156 919 371 180
0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0
2.3 0.0 2.5 2.9
325 179 623 56 55 98 134 311
1,395 759 2,581 240 230 420 572 1,288
12.7 41.4 22.6 5.2 0.8 2.1 0.6 1.9
13.8 0.7 53.7 0.5 3.3 0.0 0.3 27.4
41.8 1.8 13.1 8.3 5.9 24.0 34.4 15.1
Puddings Rice pudding Trifle Beverages Chocolate, drinking Cocoa powder Coffee, ground, infusion Coffee, instant, powder Carbonated ‘ades Tea, dry Squash, undiluted
Alcoholic beverages Beer, keg Bitter Spirits Wine, medium white Cider, average
Miscellaneous Curry powder Marmite Peanut butter Soy sauce Tomato soup Tomato ketchup Pickle, sweet Salad cream
11
Calcium (mg)
Iron (mg)
Sodium (mg)
Vitamin A retinol equivalent (ug)
Thiamin (mg)
Riboflavin (mg)
Niacin equivalent (mg)
Vitamin C (mg)
Composition Per 100g
30 68
0.1 0.3
55 63
33 50
0.04 0.06
0.14 0.10
1.10 0.60
0 0
33 130 3 140 4 0 11
2.4 10.5 0.1 4.6 0.1 0.0 0.1
2 7 1 81 8 0 35
2 7 0 0 0 0 0
0.06 0.16 0.00 0.04 0.00 0.00 0.00
0.04 0.06 0.01 0.21 0.00 0.90 0.01
2.10 7.30 0.60 27.90 0.00 6.00 0.10
0 0 0 0 0 0 5
8 0 10 5
0.0 0.0 0.4 0.2
6 0 1 7
0 0 0 0
0.00 0.00 0.00 0.00
0.03 0.00 0.00 0.00
0.17 0.00 0.10 0.00
0 0 0 0
478 95 37 65 17 25 19 34
29.6 3.7 2.1 4.8 0.4 1.2 2.0 0.8
52 4,500 350 5,720 460 1,120 1,700 840
99 0 0 0 35 0 0 0
0.25 3.10 0.17 0.04 0.03 0.06 0.03 0.00
0.28 11.00 0.10 0.17 0.02 0.05 0.01 0.00
3.50 67.00 15.00 1.80 0.60 0.30 0.20 0.00
11 0 0 0 0 0 0 0
12
SQUATS Start Position Stand in a upright position with the bar on the back of your shoulders as in illustration one. The feet should be approximately twelve inches to shoulder width apart and a thin wooden block may be placed under the heels to improve balance.
Execution Slowly bend the legs, keeping the back as straight as possible until you reach a crouch position as in illustration two then return to the upright position. This exercise works the front of the thigh, the leg bicep, and also to a degree the buttocks.
Special notes If the back is not kept straight and a lean forward is introduced, the more stress will be taken away from the front thigh to the leg bicep, buttocks and lower back. It is essential to maintain good form and use a weight within your capabilities. It also helps to look upwards slightly above your own head height. Called ‘the king of exercises’, done properly squats encourage overall growth. Do not go below parallel 90º. 13
HACK SQUAT Start Position Stand in the hack squat machine, shoulders underneath the padded rollers and feet approximately twelve inches apart on the normally adjustable foot plate. The back should be supported by the machine.
Execution Slowly bend the knees to the crouch position and then return to the upright position. This exercise works the front part of the thigh.
Special notes If it proves difficult to reach the fully crouched position and return to the upright position, a half squat position may be used. The half squat exercises the upper frontal thigh muscles and various foot spacing throws the stress on either the outer or inner parts of the thigh. 14
LEG PRESS Start Position Lie on your back rest with your feet onto the foot plate approximately 12 inches apart. Toes pointing slightly outwards.
Execution Taking the weight from rest, release the catch stands and grip the handles. Lower the weight slowly towards your chest and allow your knees to move naturally towards your arm pits. From this position push back to full extension as in illustration two, then repeat.
Special notes Ensure that your back and shoulders remain flat throughout to ensure good form. Keeping the legs apart ensures that the inner area is worked as well as the frontal thigh. Do the repetitions slowly to avoid undue strain to the knees.
15
LEG EXTENSIONS Start Position Sit on a leg extension machine with feet underneath the padded rollers.
Execution Fully extend the legs to a horizontal position by lifting the padded rollers and return to the start position. This exercise works the front thigh and in particular the area just above the knee.
Special notes Perform the movement slowly and regularly. Attempt to keep the legs fully extended for the count of a second for added contraction. Good form with a weight that allows strict repetitions is essential.
16
FRONT SQUAT Start Position Start in an upright position with the bar resting on the front of your shoulders路 as shown opposite. The feet should be approximately twelve inches apart and a thin wooden block may be placed under the heels to improve balance.
Execution Slowly bend the legs keeping the back as straight as possible until you reach the crouch position as in illustration two and then return to the upright position. This exercise is designed to work the front of the thigh.
Special notes Try not to lean forward on this movement as unnecessary stress may be taken on the lower back area. To maintain good form it is often necessary to look well above your own head height and to keep the head upright, if not in a slightly backward position. Do not go below parallel 90潞. 17
LEG CURL Start Position Lie face down on a leg curl machine with heels underneath the padded rollers.Your hands may grip the side of the machine as in illustration one.
Execution Exercise the leg bicep muscles by slowly curling the legs and by elevating the padded roller as in illustration two.
Special notes Try not to use your back to assist you in the movement. Use only the leg bicep muscles to make a complete contraction. Raising of the upper body, or leaning on your elbows, further isolates the leg bicep.
18
STANDING CALF RAISES Start Position Stand on the balls of your feet on an elevated block. With your shoulders placed underneath the pads of the calf machine.
Execution Lower the heels towards the floor and then elevate yourself to a tip toe position. This exercise works the calf muscle.
Special notes This exercise may also be done on a seated calf machine, or alternatively if machines are not available donkey raises ma y be performed with a person on your back, using a block of wood for your feet. Experiment with different foot positions, i.e. toes pointing inwards or outwards and different width spacings for greater variety.
19
BENCH PRESS Start Position Using a shoulder width grip take the dumbell from the stands to an extended position as in illustration.
Execution Slowly lower the weight to just touch the lower pectorals (chest muscle) as in illustration and press back to the start position. This exercise is a basic bulking movement for the whole chest muscle.
Special notes Execute the exercise without a bounce on the chest to avoid injury and ensure strict form throughout using a weight which enables full control for the best results. 20
INCLINE PRESS Special notes This exercise in movement is of a similar nature to the basic Bench Press, but as seen in the illustrations the bar touches the upper chest just below the collar bones. This movement primarily exercises the upper pectorals.
21
BAR DIPS Start Position With knees bent and feet off the ground grip the bars with each hand as in illustration.
Execution Slowly bend the arms whilst leaning the body forward as in illustration and return to the start position. This mo vement exercises the entire chest area, but predominantly the lower chest (pec) area.
Special notes It is essential to lean forward when performing the movement otherwise stress may be placed on the tricep muscle instead. Allowing the chest to touch the bar will help ensure strict form. 22
INCLINE FLYES Special notes This movement should be performed as per flat bench flyes on an angled ‘ bench, thereby placing added stress on the upper chest muscles. Decline FIyes may also be performed adding extra stress on the low pectoral or chest muscles.
23
FLAT BENCH FLYES Start Position Lie on a flat bench with arms outstretched and gripping two dumbells close together as in illustration.
Execution Keeping the arms slightly bent slowly draw the arms outwards to a fully stretched position as in illustration and return to the, start position. This movement primarily exercises the outer chest muscles.
Special Notes Pausing at the bottom of the movement will place extra stress on the outer chest muscles while extra contraction at the top of the movement will add stress to the inner chest muscles. 24
PULLOVERS Start Position With knees bent, lie across a flat bench gripping a dumbell with both hands as in illustration.
Execution Slowly swing the arms backwards over your head until they are in a fully out stretched position as in illustration and slowly return to the start position. This exercises the rectorial muscles and rib cage area.
Special notes The arms should be kept slightly bent throughout the movement, otherwise the Latissimus Dorsi (lats) muscles are exercised instead.
25
DUmBELL PRESS CHEST Start Position Sit down on bench with dumbbells resting on lower thigh. Kick weights to shoulder and lie back. Position dumbbells to sides of chest with bent arm under each dumbbell.
Execution Press dumbbells up with elbows to sides until arms are extended. Lower weight to sides of upper chest until slight stretch is felt in chest or shoulder. Repeat.
Special Notes Dumbbells should follow slight arch pattern, above upper arm between elbow and chest at bottom, travelling inward over each shoulder at top. No need to drop weights.
26
CABLE CROSSOVERS Start Position With arms fully outstretched grasp the high cable crossovers as in illustration.
Execution Slowly draw the cables together until they meet in front of the torso as shown in illustration. This movement exercises the inner chest muscles.
Special Notes Bringing the cables together in front of the chest will exercise the inner and upper chest muscles where as the inner and lower muscles are exercised if the movement is performed in the regular manner as illustrated. 27
PEC DEC FLYES Start Position Sit at the Pee Dec machine placing the hands on the grips provided and placing the elbows firmly against the pads as in illustration.
Execution Slowly push the pads together as in illustration 2 and contract that position before returning to the start position. This movement exercises predominantly the inner chest muscles.
Special notes Adjust the height of the seat to a comfortable position before attempting the movement and ensure you use a weight which will allow you to keep your elbows in a firm position against the pads. 28
mILITARY PRESS Start Position Stand with the barbell resting on your shoulders or upper chest as in illustration. Hand spacing slightly wider than shoulder width.
Execution Push the barbell upwards to an arms extended position as in illustration and return to the start position. This movement exercises the side and frontal heads of the Deltoid muscle.
Special Notes This exercise can also be accomplished with dumbells. Try not to use other bodyparts to assist the movement and perform the exercise in strict style.
29
DUmBELL SHOULDER PRESS Start Position Stand with two dumbbells position in front of shoulders, palms facing body and elbows under wrists.
Execution Initiate movement by bringing elbows out to sides. Continue to raise elbows outward while pressing dumbbells overhead until arms are straight. Lower to front of shoulders in opposite pattern and repeat.
Special notes Movement should emphasize shoulder abduction while minimizing forearm pronation as this exercise attempts to combine lateral raise like motion with shoulder press. Lean forward slightly when lifting Dumbbells. 30
SIDE LATERAL RAISES Start Position With arms slightly bent hold the dumbells in front of you as in illustration. As an alternative, you may prefer to start with your arms against your sides.
Execution Raise the arms directly outwards to a parallel position as in illustration and then slowly return to the start position. This movement exercises the laterals or sides of the Deltoid muscles.
Special notes When reaching position, it is advisable to turn the dumbells as if pouring water from a kettle. This will put extra stress on the shoulder muscles. 31
BENT OVER LATERALS Start Position Bend over keeping knees bent and holding the dumbells in front of you as in illustration.
Execution Move the dumbells outwards, attempting to reach the parallel position as in illustration and slowly return to the start position. This movement exercises the posterior or rear head of the Deltoid.
Special Notes Do not attempt to use too heavy a weight and perform the exercise in strict style.
32
SHOULDER SHRUGS Start Position Hold the barbell or dumbells in front of you close to your body as in illustration.
Execution Lift the barbell keeping it close to the body, at the same time hunch and roll your shoulders backwards as in illustration. This movement exercises the Trapezius muscle between your shoulder blades.
33
UPRIGHT ROWS Start Position Hold the barbell in front of you close to the body, hand spacing just short of shoulder length apart.
Execution Keeping the barbell close to the body, raise it up to chin level ensuring your elbows are in a higher position than your hands as in illustration, and slowly return to the start position.
Special Notes This exercise affects both the front Deltoid and the Trapezius more while a wider grip affects more the front Deltoid. 34
FORWARD SHOULDER RAISES Start Position Stand with both dumbells resting on the front of your thighs.
Execution Bending the arms slightly, raise the dumbells to a parallel position straight out in front of you. This movement exercises the anterior or front of the head of the Deltoid muscle.
Special Notes Ensure you use weights within your capabilities and do not jerk the weights up to the parallel position.
35
CHINS Start Position Hang from the chinning bar using a grip slightly wider than shoulder width as in illustration.
Execution Slowly pull yourself upwards until your chin is up to or above the bar and return to the start position.
Special Notes As this is a difficult and taxing exercise it is advisable to perform it at the start of your back routine. As there are many variations to this exercise you need to experiment to find your preferred technique. 36
LAT PULLDOWNS Start Position Sitting at a lat machine, reach up and grasp the bar shoulder width apart as in illustration.
Execution Slowly pull the bar down as far as possible to the chest, hold briefly and return to the start position. This exercise affects primarily the Laitissimus Dorsi (Lats) particularly as an aid to greater width.
Special Notes Wherever possible place your knees under a bar or support for isolation of the lat muscles. This exercise may be varied by arching the back slightly and pulling down to the top of the chest. 37
LOW PULLEY ROWS Start Position In a seated position with knees slightly bent and feet against the foot supports grasp the pulley handles as in illustration.
Execution Taking the weight from rest slowly draw the handles towards your stomach to an erect upper body position, keeping your elbows as close to your sides as possible as in illustration. This exercise works primarily the outer lats.
Special Notes For added effect a slight arching of the back and hold at contraction will give added back thickness. Care should be taken to allow the weight to slowly return to the start position.
38
T. BAR ROWING Start Position Stand on the block or foot pads provided, bend and grasp the T. Bar handles as in illustration.
Execution Slowly pull the bar down as far as possible to the chest, hold briefly and return to the start position. This exercise affects primarily the Latissimus Dorsi (Lats) particularly as an aid to greater width.
Special Notes Failure to utilise a block or supports will limit the stretch and exercise effectiveness.
39
HYPEREXTENSIONS Start Position Lie across a hyperextension bench with the pelvis supported by the cushion pad and tile heels tucked under the heel pads as in illustration.
Execution Keeping the arms crossed over the chest raise the upper body as high as possible as in illustration, and return to the start position. This exercise works the lower back muscles (Erectors).
Special Notes For maximum effect ensure the heels are in line with the pelvis.
40
STIFF LEG DEADLIFT Start Position Using an overhand grip, reach down with legs bent and grasp the barbell with a shoulder width grip as in illustration.
Execution Initially using the legs for assistance straighten to an erect position as in illustration. Then keeping the legs straight, slowly lower the bar almost to the floor as in previous illustration.
Special Notes Use the heaviest weight possible but still maintain strict form. Keep the legs straight throughout the exercise for maximum effect. Standing on a low block will allow for greater stretch.
41
DUmBELL ROWS Start Position Stand at the side of a flat bench with one arm outstretched, grasping a dumbell, and the other hand supporting you on the bench as in illustration.
Execution Slowly draw the dumbell towards and up to your hip as in illustration 2, and return to the start position.
Special Notes Keep the arm close to the side of the body and ensure good stretch and contraction at each end of the movement. 42
BARBELL ROWS Start Position Bend down and grasp the barbell at approximately shoulder width as in illustration.
Execution Keeping the knees bent and head up facing forwards, draw the barbell up as high as possible to the lower ribs and stomach and return to the start position. This movement is regarded as one of the best for all round back thickness.
Special Notes Always use a weight which allows you to keep strict form and does not give cause to injury of the lower back.
43
BARBELL CURLS Start Position Grip the barbell with two hands, shoulder width apart as in illustration.
Execution Without rocking the upper body. Slowly raise the barbell towards the chest as in illustration and slowly return to the start position. This movement exercises the entire bicep area for added size.
Special Notes This exercise may also be performed with dumbells and every effort should be made to keep the bicep muscle under constant tension thereby ensuring maximum contraction and development. 44
PREACHER CURLS Start Position Lean across a preacher bench and grasp the barbell shoulder width apart as in illustration.
Execution Slowly curl the bar until it reaches the upper chest as in illustration and return to the start position. This movement exercises the lower bicep muscles.
Special Notes Ensure you use a weight within your capabilities and perform the movement correctly in strict style.
45
DUmBELL CURLS Start Position Position two dumbbells to sides, palms facing in, arms straight.
Execution With elbows to sides, raise one dumbbell and rotate forearm until forearm is vertical and palm faces shoulder. Lower to original position and repeat with opposite arm. Continue to alternate between sides.
Special Notes Biceps may be exercised alternating (as described), simultaneous, or in simultaneous-alternating fa shion. When elbow is fully flexed, it can travel forward slightly allowing forearms to be no more than vertical. This additional movement allows for relative release of tension in muscles between repetitions. 46
CONCENTRATION CURLS Start Position Whilst sitting on a fiat bench, grip a dumbell with the back of your arm resting against the muscles of your inner thigh as in illustration.
Execution Slowly curl your arm until you reach contraction as in illustration and return to the start position making sure you rotate the wrist at the top part of the movement. This position exercises the belly of the bicep muscle for both peak and shape.
Special Notes Rotation or supination of the wrist with the little finger uppermost should be effected as much as possible to ensure maximum contraction of the bicep muscle particularly at the top of the movement.
47
WRIST CURLS Start Position Sitting on a bench grip a barbell and allow your wrists to hang over the edge of the bench as in illustration.
Execution Slowly curl the bar upwards as in illustration and return to the start position. This movement exercises the forearms.
48
TRICEP PUSH DOWNS Start Position Grip the tricep bar with both hands as in illustration.
Execution Slowly push the tricep bar downwards until the arms are in a fully stretched position as in illustration and return to the start position.
Special Notes Using too heavy a weight will place unnecessary stress on other muscles. Keeping the arms close - to the sides will affect the rear tricep head while arms splayed apart will place extra stress on the inner tricep head.
49
TRICEP DIPS Start Position Mount shoulder width dip bar, arms straight with shoulders above hands. Keep hips straight.
Execution Lower body until slight stretch is felt in shoulders. Push body up until arms are straight. Repeat.
Special Notes To decrease difficulty, use assistance from machine or training partner. Also consider Triceps Dip between benches or Self-assisted dips by placing feet on bench or elevation.
50
LYING TRICEP EX TENSION Start Position Using a close grip, hold the bar fully outstretched as in illustration.
Execution Slowly bend the elbows allowing the bar to descend to the forehead or just beyond as in illustration and return to the start position. This movement exercises the rear and inner tricep muscle.
Special Notes This exercise is similar to the close grip bench press except that the bar is allowed to fall towards the head or if preferred over the head. These variations affect the various tricep heads giving all round tricep development. It may also be performed with two dumbells and is sometimes referred to as a lying French Press. 51
CLOSE GRIP BENCH PRESS Start Position Lying on a flat bench with arms outstretched grasp the barbell with hands approximately 4-6 inches apart as in illustration.
Execution Draw the barbell down until it rests upon the chest as in illustration and then push it back to the start position. This movement exercises the entire tricep muscles.
Special Notes If your hand spacing is too wide it will affect more of the chest muscles where as a closer grip will place more stress on the triceps.
52
REVERSE CURL Start Position Grasp the bar or dumbells in an over hand position as in illustration.
Execution Keeping the back of the hand uppermost, slowly raise the weight until the Bicep is at a fully contracted position as in illustration and slowly return to the start position. This movement exercises primarily the Brachali muscle of the forearm.
53
CRUNCHES Start Position Lie on your back with knees bent and feet up against the wall as in illustration. Hands should be placed behind the head.
Execution Slowly raise your upper body towards your knees until you reach a fully contracted position and return to the start position. This movement exercises the upper abdominals.
Special Notes Try to keep your lower back on the floor throughout the movement. This movement may also be effected with legs crossed whilst sitting on the bed or on the floor. 54
LYING LEG RAISES Start Position Lie on a flat bench with hands gripping the top of the bench and legs hanging over the bottom of the bench.
Execution Slowly raise the legs until they are vertical as in illustration and return to the start position. This movement exercises the lower abdominals.
Special notes Every effort should be made to keep the stomach muscles contracted throughout the whole movement. This exercise may also be performed whilst Iying on the floor if no bench is available. 55
HANGING KNEE LIFTS Start Position Hang from a bar with feet close together as in illustration.
Execution Draw the knees upwards towards the chest as in illustration and slowly return to the start position. This movement exercises the lower abdominal area.
Special notes This exercise may also be performed on a knee lift machine and may also be effected by raising both legs horizontally out in front of you for added difficulty and extra contraction. 56
CABLE/ROPE PULL DOWNS Start Position Kneel down and grip the rope, lat bar or tricep bar with a close grip as in illustration.
Execution Pull the bar downwards until you are in a homage position as in illustration and return to the start position. This movement exercises the upper abdominal area.
Special notes Every effort should be made to contract the stomach (abdominal) muscles during the downward part of the movement, and the position should be held momentarily before returning to the start position, exhaling at the start of the movement helps the contraction.
57
Beginners Routine Training:
3 days a week
Duration:
6 weeks
Summary: Two all over body workouts and one cardiovascular training session per week. Each weight training exercise will consist of 15 reps minimum to 20 reps maximum. Day 1 (Monday) All over body workout Chest Shoulders Triceps Legs Back Biceps
bench press (p20) dumbell press seated (p30) pushdowns (p49) leg extensions (p16) leg curls (p18) calf raises (p19) lat pull downs (p37) barbell curls (p44)
2 sets, 15 to 20 reps 2 sets, 15 to 20 reps 2 sets, 15 to 20 reps 2 sets, 15 to 20 reps 2 sets, 15 to 20 reps 2 sets, 15 to 20 reps 2 sets, 15 to 20 reps 2 sets, 15 to 20 reps
Day 2 (Tuesday) day off, rest Day 3 (Wednesday) Cardiovascular (aerobic) 10 minutes exercise cycle 10 minutes rowing machine 10 minutes elliptical crosstrainer
30 minute total
Day 4 (Thursday) day off, rest Day 5 (Friday) Repeat day 1 routine
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Beginners Routine Essentials • 10 minutes aerobic warm up should be performed before weight training sessions
• A rest period of 1 minute (or more if required) should be taken between each set
• Each set should be trained comfortably for 15 to 20 reps
• Do not train to failure
• Cardiovascular sessions should be performed at a comfortable pace, not so you are breathing too heavily during the beginners routine
• Once the 6 week beginners routine is finished it will be time to move on. Speak to one of our experts to see which routine will now be best for you
• Use a training diary to continuously monitor performance and provide motivation
• Use the correct supplements and proper diet
• Get enough sleep 59
Fat Burning Routine Training:
4 days a week
Duration:
8 weeks
Summary: Weight training -train first two sets to approximately 80% of failure and the third set to failure. This routine trains each body part no more than once a week. Cardiovascular training is incorporated twice weekly. Day 1 (Monday) chest, shoulders and triceps Chest Shoulders Triceps
bench press (p20) Incline (15%) dumbell press (p21) dumbell flyes (p24) dumbell press seated (p26) lateral raises (p31) lying tricep extensions (p51) pushdowns (p49)
3 sets, 20 to 25 reps 3 sets, 20 to 25 reps 3 sets, 20 to 25 reps 3 sets, 20 to 25 reps 3 sets, 20 to 25 reps 3 sets, 20 to 25 reps 3 sets, 20 to 25 reps
Day 2 (Tuesday) Cardiovascular (aerobic) training 15 minutes rowing machine 15 minutes elliptical crosstrainer
15 minutes exercise cycle Total of 45 minutes
Day 3 (Wednesday) day off, rest Day 4 (Thursday) legs, back and biceps Legs Back Biceps
leg extensions (p16) leg curls (p18) calf raises (p19) lat pulldowns (p37) barbell rows (43) barbell curls (44) dumbell curls (46)
3 sets, 20 to 25 reps 3 sets, 20 to 25 reps 3 sets, 20 to 25 reps 3 sets, 20 to 25 reps 3 sets, 20 to 25 reps 3 sets, 20 to 25 reps 3 sets, 20 to 25 reps
Day 5 (Friday) repeat Tuesdays Cardiovascular training 60
Fat Burning Routine Essentials • 10 minutes aerobic warm up should be performed before weight training sessions
• A rest period of one minute should be allowed between each set during weight training sessions
• The third set of each set should be trained to failure
• 2 warm up sets should be performed for 15 reps (very light weight) for the first exercise of each body part i.e. bench press for chest, squats for legs, pull downs for back etc
• Cardiovascular session, you should be training at 70% to 80% of your maximum heart rate you calculate this by using 220 minus your age, i.e. at 30 years old this would be 220-30 190 m/h/r, this would mean you should be training between a heart rate of 133 to 152
• Use a training diary to continuously monitor performance and to provide motivation
• Use the correct supplements and proper diet
• Get enough sleep 61
Lean muscle Building Routine Training:
3 days a week
Duration:
6 weeks
Summary: Each weight training exercise will consist of 3 sets of 8 reps minimum to 12 reps maximum. This routine trains each body part no more than once a week. Day 1 (Monday) chest and shoulders Chest Shoulders
bench press (p20) incline press (p21) dumbell press (p26) military press (p29) lateral raises (p31) dumbell press (p30)
3 sets, 8 to 12 reps 3 sets, 8 to 12 reps 3 sets, 8 to 12 reps 3 sets, 8 to 12 reps 3 sets, 8 to 12 reps 3 sets, 8 to 12 reps
Day 2 (Tuesday) day off, rest Day 3 (Wednesday) back and biceps Back Biceps
chins or pull downs (p36/37) deadlifts (p41) barbell rows (p43) barbell curls (p44) dumbell curls (p46)
3 sets, 8 to 12 reps 3 sets, 8 to 12 reps 3 sets, 8 to 12 reps 3 sets, 8 to 12 reps 3 sets, 8 to 12 reps
Day 4 (Thursday) day off, rest Day 5 (Friday) legs and triceps Legs Triceps
squats (p13) leg curls (p18) calf raises (p19) close grip bench press (p52) lying tricep extensions (p51) dips (p50) 62
3 sets, 8 to 12 reps 3 sets, 8 to 12 reps 3 sets, 8 to 12 reps 3 sets, 8 to 12 reps 3 sets, 8 to 12 reps 3 sets, 8 to 12 reps
Lean muscle Building Routine Essentials • 10 minutes aerobic warm up should be performed before weight training sessions
• Warm up sets should be performed for 15 reps (very light weight) for the first exercise of each body part i.e. bench press for chest, squats for legs etc
• A rest period of 1.5 minutes should be taken between each set
• Each set should be trained to failure (not warm up sets)
• For maximum results cycle every six weeks with power routine and then repeat
• Use a training diary to continuously monitor performance and to provide motivation
• Use the correct supplements and proper diet
• Get enough sleep
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Power & mass Building Routine Training:
3 days a week
Duration:
6 weeks
Summary: Each weight training exercise will consist of 2 sets of 3 reps minimum to 6 reps maximum on big movements and 6 reps minimum to 8 reps maximum on small movements. This routine trains each body part no more than once a week. Day 1 (Monday) chest and shoulders Chest Shoulders
bench press (p20) incline press (p21) dumbell press (p26) military press (p29) lateral raises (p31) dumbell press seated (p30)
2 sets, 3 to 6 reps 2 sets, 3 to 6 reps 2 sets, 6 to 8 reps 2 sets, 3 to 6 reps 2 sets, 6 to 8 reps 2 sets, 6 to 8 reps
Day 2 (Tuesday) day off, rest Day 3 (Wednesday) back and biceps Back Biceps
chins or pull downs (p36/37) deadlifts (p41) barbell rows (p43) barbell curls (p44) dumbell curls (p46)
2 sets, 6 to 8 reps 2 sets, 3 to 6 reps 2 sets, 6 to 8 reps 2 sets, 6 to 8 reps 2 sets, 6 to 8 reps
Day 4 (Thursday) day off, rest Day 5 (Friday) legs and triceps Legs Triceps
squats (p13) leg curls (p18) calf raises (p19) close grip bench press (p52) lying tricep extensions (p51) dips (p50) 64
2 sets, 3 to 6 reps 2 sets, 6 to 8 reps 2 sets, 6 to 8 reps 2 sets, 3 to 6 reps 2 sets, 6 to 8 reps 2 sets, 6 to 8 reps
Power & mass Building Routine Essentials • 10 minutes aerobic warm up should be performed before weight training sessions
Warm up sets should be performed for 15 reps (very light weight) for the first exercise of each body part i.e. bench press for chest, squats for legs etc
• A rest period of 3 minutes should be taken between each set
• Each set should be trained to failure (not warm up sets).
• Do not use heavier weights than you can comfortably lift
• For maximum results cycle every six weeks with muscle routine and then repeat
• Use a training diary to continuously monitor performance and to provide motivation
• Use the correct supplements and proper diet
• Get enough sleep 65
Athletic Routine Training:
3 days a week
Duration:
6 to 8 weeks
Summary: Two weight training sessions and one cardiovascular training session per week. Each weight training exercise will consist of 3 sets of 12 reps minimum to 20 reps maximum. This routine trains each body part no more than once a week. Day 1 (Monday) chest, shoulders and triceps Chest Shoulders Triceps
bench press (p20) Incline (15%) dumbell press (p21) dumbell flyes (p24) dumbell press seated (p26) lateral raises (p31) dips (p50) pushdowns (p49)
3 sets, 12 to 20 reps 3 sets, 12 to 20 reps 3 sets, 12 to 20 reps 3 sets, 12 to 20 reps 3 sets, 12 to 20 reps 3 sets, 12 to 20 reps 3 sets, 12 to 20 reps
Day 2 (Tuesday) day off, rest Day 3 (Wednesday) Cardiovascular (aerobic) training 15 minutes rowing 15 minutes elliptical crosstrainer
15 minutes treadmill Total of 45 minutes
Day 4 (Thursday) day off, rest Day 5 (Friday) legs, back and biceps Legs Back Biceps
leg extensions (p16) leg curls (p18) calf raises (p19) lat pulldowns (p37) barbell rows (p43) back hyper extensions (p40) barbell curls (p44) dumbell curls (p46) 66
3 sets, 12 to 20 reps 3 sets, 12 to 20 reps 3 sets, 12 to 20 reps 3 sets, 12 to 20 reps 3 sets, 12 to 20 reps 3 sets, 12 to 20 reps 3 sets, 12 to 20 reps 3 sets, 12 to 20 reps
Athletic Routine Essentials • 10 minutes aerobic warm up should be performed before weight training sessions
• Each set should be trained to failure
• 2 warm up sets should be performed for 15 reps (very light weight) for the first exercise of each body part i.e. bench press for chest, squats for legs, pull downs for back etc
• Cardiovascular session, you should be training at 75% to 85% of your max heart rate – you calculate this by using 220 minus your age, i.e. at 35 years old, would be 220-35 = 185 m/h/r.
• You should be training between a heart rate of 139 to 157
• Use a training diary to continuously monitor performance and to provide motivation
• Use the correct supplements and proper diet
• Get enough sleep
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Supplement stack suggestions These supplement stack suggestions have been put together to form part of your every day training routine to enable you to quickly achieve your training goals. Your success in this will be determined by a combination of the correct training, the right supplements taken in the right way and enough rest and good diet. Remember if in doubt ask advice, is always freely available at any Heroes store or by telephone.
Supplement Guide for Lean muscle Building Routine High quality high B.V. whey protein isolate
Must be virtually fat, carb and lactose free for it to work and will produce quality lean muscle gain. Taken in the morning and just after training.
L-Glutamine
For better synthesis of protein, the speeding up of muscle recovery and the delivery of more energy especially from fats. Taken before training with fruit juice or with a preworkout supplement.
Testosterone / GH boosters
For much increased protein synthesis, masculinity, strength and better quality sleep which will boost muscle repair and growth taken as instructions.
Slow release protein
Night time protein for better muscle repair during R.E.M. sleep which will lead to faster muscle growth taken around 20 mins before bed.
Pre-workout NO2 Formula
For increased intensity of your workout with more energy, focus and power. This will supercharge your workout. Taken before training as instructions.
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Creatine
For massive increases in power, size
Supplement Guide for Power andand mass Building recovery. Taken asRoutine instructed.
the fuelincreases you needinforpower, fast gains Strong hardcore mass gainer with fast ForFor massive sizein Creatine muscle mass recovery.Taken release carbs / gh / creatine matrix andbuilding recovery. Taken as and instructed. in the morning and just after training. For the fuel you need for fast gains in Strong hardcore mass gainer with fast For better protein,Taken the building musclesynthesis mass andofrecovery. release carbs / gh / creatine matrix speeding upand of muscle recovery L-Glutamine in the morning just after training.and the delivery of more energy especially from Forfats. better synthesis protein, thefruit juice Taken before of training with speeding muscle recovery and the L-Glutamine or withupa of pre-workout supplement. delivery of more energy especially from increased intensity of fruit yourjuice fats.For Taken before training with workout with moresupplement. energy, focus or with a pre-workout and power. This will supercharge Pre-workout NO2 Formula Foryour increased intensity your training workout. Taken of before workout with more energy, focus as instructions. and power. This will supercharge Pre-workout NO2 Formula Night time protein for better muscle your workout. Taken before training repair during R.E.M. sleep which will as instructions. lead to faster muscle growth. Taken Slow release protein Night time20 protein for better around mins before bed.muscle repair during R.E.M. sleep which will lead to faster muscle growth. Taken Slow release proteinGuide for Fat Burning Supplement Routine around 20 mins before bed. Increases metabolic rate (this is invaluable Good fat burner / CLA Supplement Guide for Fat Burning Routine to speed up fat loss) and help remove stubborn fat. Taken as instructions. Increases metabolic rate (this is invaluable Good fat burner / CLA To aiduprecovery andhelp stimulate High protein low carb supplement to speed fat loss) and removemuscle development more toned and (Must be high quality and high B.V. stubborn fat. Takenfor as ainstructions. cut look which increases muscle to work) To density aid recovery and stimulate muscle High protein low carb supplement and decreases fat. Taken development forjust a more and (Must be high quality and high B.V. morning and aftertoned training can cutalso lookbewhich muscle to work) used increases just before bed. density and decreases fat. Taken For increased of yourcan workout L-Glutamine/HMB Formula morning and justintensity after training energy, focusbed. and power.This alsowith be more used just before will supercharge your workout.Taken Forbefore increased intensity of your workout L-Glutamine/HMB Formula training as instructions. with more energy, focus and power.This better synthesis of protein, the L-Glutamine willFor supercharge your workout. Taken speeding up as of instructions. muscle recovery and the before training delivery of more energy especially from Forfats. better synthesis protein, thefruit juice L-Glutamine Taken before of training with speeding muscle recovery and the or withupa of pre-workout supplement. delivery of more energy especially from fats.Taken before training with fruit juice or with a pre-workout supplement.
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Supplement Guide for Athletic Routine High protein med carb supplement with vitamin / mineral premix / strength precursors
For muscle recovery taken just after training. This is a very important blend of muscle repairing proteins and some carbs for energy replenishment. Taken after training.
L-Glutamine
For better synthesis of protein, the speeding up of muscle recovery and the delivery of more energy especially from fats. Taken before training with fruit juice or with a pre-workout supplement.
Per-workout NO2 formula/ re-hydration formula
For increased intensity of your workout with more energy, focus and power.This will supercharge your workout.Taken before training as instructions.
Slow release protein
Night time protein for better muscle repair during R.E.M. sleep which will lead to faster muscle growth. Taken around 20 mins before bed.
Immune support/Joint Support
To help boost immune system and help fight cold infections when training intensely and long distances. Taken as instructions.
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Supplement Guide for Beginners Routine Fast and slow release protein blend
For fast muscle repair and recovery this will provide increases in muscle tone and development.Taken before bed, just after training and in the morning.
L-Glutamine
For better synthesis of protein, the speeding up of muscle recovery and the delivery of more energy especially from fats. Taken before training with fruit juice or with a pre-workout supplement.
Pre-workout Formula
For increased intensity of your workout with more energy, focus and power. This will supercharge your workout. Taken before training as instructions.
Immune support
To help boost immune system and help fight cold infections when training intensely. Taken as instructions.
Please remember sports supplements are not medicines and are not designed to treat or cure any medical condition. Always check with your medical practitioner before starting any kind of exercise or supplement regime especially if you have, or have had any kind of medical condition.
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Heroes Training Tips 1. Train with a partner if possible or seek the help, advice and assistance of your gym instructor. 2. Follow the supplement guide and a proper diet program to get the best results from your training. 3. In most exercise routines intensity is a key factor. You can increase intensity by limiting the rest time between sets, completing more reps or using more weight. 4. Get enough rest. Your muscle will only develop and grow when you are resting. 5. It is very important not to over train as this can have detrimental effects on your development and your health. 6. Take a few days off at the end of each training cycle.This allows your body to recuperate before starting a new training routine. If you are using the muscle, power or athletic routines this is really important - these are very intense training routines. 7. Drink plenty of water. 8. Training routines are a guide only and can be changed to suit your circumstances. 9. For the cardiovascular exercises different equipment can be substituted as required eg treadmill instead of exercise bike. 10. It may at first be necessary to increase rest times between sets and then gradually reduce them. 11. Never lift weights so heavy they cause you injury – you should never use more weight than you can comfortably lift. Sports supplements are not medicines and are not designed to treat, prevent, or cure any medical condition. Always check with your doctor before starting any kind of exercise or supplement regime especially if you have any kind of medical condition.
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