Home Grown Muscle: Phase 5 Beginner Workout A Beginner Workout A Exercise
Week 1 Tempo
Complex 1
Wkt 1
Week 2 Wkt 2
Wkt 1
Week 3 Wkt 2
Wkt 1
Week 4 Wkt 2
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D.B. Piston Upright Row/ B.B. Wide Grip Upright Row Set 1 Set 2 Set 3
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Lateral Raise Set 1 Set 2 Set 3
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Bench Dip Set 1 Set 2 Set 3
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EZ Curl Lying Triceps Ext/D.B. Lying Triceps Ext Set 1 Set 2 Set 3
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Close Grip Lat Pulldown/B.B./D.B. Pullover Set 1 Set 2 Set 3
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Cable Biceps Curl/D.B. Incl Biceps Curl B.B. Wide Grip Biceps Curl
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B.B./D.B. Standing Shoulder Press Set 1 Set 2 Set 3
Complex 2
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BEGINNER WORKOUT: 4 Week Program.
Do Workout A (upper body) twice a week and Workout B (lower body) once a week. Perform Workout A first in the week, then Workout B, then A again, resting a day after each workout. So you might do Workout A on Monday and Friday, and Workout B on Wednesday. In both Workout A and Workout B, perform each complex of exercises as a circuit, doing one exercise after another with no rest in between. After you’ve performed one set of each exercise in a complex, rest for 90 seconds and repeat the complex until you’ve done a total of three sets of each exercise. Then rest 90 seconds and begin the exercises in the next complex. For each complex, you’ll use a reverse-pyramid scheme: Start with heavy weights and a low number of repetitions for the first set, then reduce the weight and increase the repetitions in each subsequent set. Do eight repetitions in your first set of each exercise, 10 repetitions in your second set, and 12 repetitions in your third set.
Training Log by Dave Lewis
Workout by Mike Mejia
05/01/2003
Home Grown Muscle: Phase 5 Beginner Workout B Beginner Workout B Exercise
Tempo
Complex 1
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Week 2
Week 3
Week 4
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B.B./D.B. Front Squat Set 1 Set 2 Set 3
Weighted Sit Up Set 1 Set 2 Set 3
Complex 2 King Dead Lift Set 1 Set 2 Set 3
Incline Reverse Crunch Set 1 Set 2 Set 3
Complex 3 D.B./B.B. 45 Degree Traveling Lunge Set 1 Set 2 Set 3
V - Up Set 1 Set 2 Set 3
BEGINNER WORKOUT: 4 Week Program.
Do Workout A (upper body) twice a week and Workout B (lower body) once a week. Perform Workout A first in the week, then Workout B, then A again, resting a day after each workout. So you might do Workout A on Monday and Friday, and Workout B on Wednesday. In both Workout A and Workout B, perform each complex of exercises as a circuit, doing one exercise after another with no rest in between. After you’ve performed one set of each exercise in a complex, rest for 90 seconds and repeat the complex until you’ve done a total of three sets of each exercise. Then rest 90 seconds and begin the exercises in the next complex. For each complex, you’ll use a reverse-pyramid scheme: Start with heavy weights and a low number of repetitions for the first set, then reduce the weight and increase the repetitions in each subsequent set. Do eight repetitions in your first set of each exercise, 10 repetitions in your second set, and 12 repetitions in your third set.
Training log by Dave Lewis
Workout by Mike Mejia
05/01/2003
BEGINNER WORKOUT - 4 Week Program.
Do Workout A (upper body) twice a week and Workout B (lower body) once a week. Perform Workout A first in the week, then Workout B, then A again, resting a day after each workout. So you might do Workout A on Monday and Friday, and Workout B on Wednesday. In both Workout A and Workout B, perform each complex of exercises as a circuit, doing one exercise after another with no rest in between. After you’ve performed one set of each exercise in a complex, rest for 90 seconds and repeat the complex until you’ve done a total of three sets of each exercise. Then rest 90 seconds and begin the exercises in the next complex. For each complex, you’ll use a reverse-pyramid scheme: Start with heavy weights and a low number of repetitions for the first set, then reduce the weight and increase the repetitions in each subsequent set. Do eight repetitions in your first set of each exercise, 10 repetitions in your second set, and 12 repetitions in your third set.
INTERMEDIATE/ADVANCED WORKOUT - 4 Week Program.
Do Workout A (upper body) twice a week and Workout B (lower body) once a week. Perform Workout A first in the week, then Workout B, then Workout A again, resting a after each workout. So you might do Workout A on Monday and Friday and Workout B on Wednesday. In both Workout A and Workout B, perform each complex of exercises as a circuit, doing one exercise after another with no rest in between. After you’ve performed one set of each exercise in a complex, rest for 90 seconds, then repeat the complex until you’ve done a total of three sets of each exercise. Then rest 90 seconds and begin the exercises in the next complex. For each complex, you’ll use a reverse-pyramid scheme: Start with heavy weights and a low number of repetitions for the first set, and then reduce the weight and increase the repetitions in each subsebquent set. Do six repetitions in your first set of each exercise, eight repetitions in your second set, and 10 repetitions in your third.
The Exercises
Barbell Standing Shoulder Press * Grab a barbell with a shoulder-width, overhand grip. Stand holding the barbell at shoulder level, your feet shoulder-width apart and knees slightly bent. * Push the weight straight overhead, leaning your head back slightly but keeping your torso upright. * Pause, then slowly lower the bar to the starting position.
Dumbbell Piston Upright Row * Grab a pair of dumbbells with an overhand grip and hold them shoulder-width apart, at arm’s length next to your thighs. Stand with your feet shoulder-width apart and your knees slightly bent. * Lift your right upper arm out to the side until it’s parallel to the floor, while bending your elbow so that your forearm points straight down. Pause, then lower your arm back to the starting position. As you lower your right arm, raise your left upper arm in the same manner, then lower it--that makes one repetition--as you again raise your right arm. Continue to alternate until you finish the set.
Lateral Raise * Grab a pair of dumbbells and hold them at arm’s length next to your thighs, with your palms turned toward each other. Bend your elbows slightly and lean forward slightly at the waist, keeping your back in its naturally arched position. * Without changing the bend in your elbows, raise your arms out to the sides until they’re parallel to the floor. * Pause, then lower them to the starting position.
Bench Dip * Sit on a bench and place your palms (fingers forward) on the bench, beside your hips. Your legs should be straight out in front of you, heels on the floor. Straighten your arms and move your torso forward so your butt and back are just in front of the bench. * Bend your arms to a 90-degree angle, lowering your butt toward the floor. Pause, then raise yourself to the starting position. * You can make this easier by bending your knees and moving your feet closer to your body, or make it harder by putting your feet up on a bench or chair while keeping your legs straight.
EZ-Curl-Bar Lying Triceps Extension * Grab an EZ-curl bar or barbell with an overhand grip, your hands a little less than shoulder-width apart. Lie on a flat bench and hold the bar with straight arms over your forehead, so that your arms are angled backward. * Without moving your upper arms, bend your elbows to lower the bar until your forearms are just past parallel to the floor. * Pause, then straighten your arms to lift the weights back to the starting position.
Close-Grip Lat Pulldown * Reach up and grab a lat-pulldown bar with an underhand grip, your hands about 6 to 8 inches apart. Sit on the seat of the pulldown station. * Pull the bar down to your chest by bending your elbows and squeezing your shoulder blades together. * Pause, then slowly return to the starting position.
Cable Biceps Curl * Attach a straight bar to the low pulley of a cable station. Grab the bar with a shoulderwidth, underhand grip and hold it at arm’s length just in front of your thighs. Stand straight with your upper arms tucked against your sides. Your feet should be hip-width apart, knees slightly bent. * Curl the bar toward your chest as far as you can without allowing your upper arms to move. * Pause, then slowly return to the starting position.
Barbell Front Squat * Grab a barbell with an overhand grip that’s just beyond shoulder width and hold it in front of your body, just above your shoulders. Raise your upper arms so they’re parallel to the floor and let the bar roll back so it’s resting on your shoulders and fingers, not your palms. Set your feet shoulder-width apart and keep your knees slightly bent, your back straight, and your eyes focused straight ahead. * Without changing the position of your arms, lower your body until your thighs are parallel to the floor. * Pause, then push yourself back up to the starting position.
Weighted Situp * Holding a dumbbell or weight plate across your chest, lie on your back on the floor, your knees bent and feet flat on the floor (or under a bench or heavy dumbbells). * Slowly lift your torso to a sitting position. * Pause, then slowly lower your torso to the floor.
King Deadlift * This exercise is done without weights. Stand with your knees slightly bent and your feet shoulder-width apart. Lift your right foot behind you and bend the knee 90 degrees so your right lower leg is parallel to the floor. * Slowly lower your body until your left thigh is parallel to the floor. Your right leg will rise behind you as a counterbalance, and your torso will bend forward at the hips. * Pause, then push your body back to the starting position. Finish all of the repetitions, then repeat, bending your left knee behind you this time.
Incline Reverse Crunch * Lie on a slant board with your hips lower than your head and your knees slightly bent. * Pull your hips upward and inward, as if you were emptying a bucket of water resting on your pelvis. Keep your knees at the same angle throughout the movement. * Pause, then slowly lower your hips to the starting position.
Dumbbell 45-Degree Traveling Lunge * Grab a pair of dumbbells and hold them at your sides. Stand with your feet hip-width apart at one end of your house or gym--you need room to walk forward. * Step forward with your left foot at a 45-degree angle and lower your body so your right thigh is perpendicular to the floor and your left knee is bent 90 degrees. Your right knee should also bend and almost touch the floor. * Stand and bring your right foot up next to your left, then repeat with the right leg lunging forward. That’s one repetition.
V-up * Lie on your back on the floor with your legs straight. Hold your arms straight above your chest, your fingers pointing toward the ceiling. * Contracting your abdominal muscles, fold your body up by lifting your legs off the floor and stretching your arms toward your toes. Keep your back straight. * Pause, then return to the starting position.
Weighted Dip * Attach a weighted belt to your waist and grab the bars of a dip stations. Lift yourself so your arms are fully extended. Your weight should rest on the part of your palms beneath your thumbs. Bend your knees and cross your ankles behind you. * Bend your elbows and slowly lower your body until your upper arms are parallel to the floor. * Pause, then push yourself back up to the starting position.
Close-Grip Chinup * Grab the chinup bar with an underhand grip, your hands about 6 to 8 inches apart, and hang with your ankles crossed behind you. * Pull yourself up as high as you can. * Pause, then slowly return to the starting position.
Swiss-Ball Jackknife * Get into pushup position--your hands set slightly wider than and in line with your shoulders--but instead of placing your feet on the floor, rest your shins on a Swiss ball. With your arms straight and your back flat, your body should form a straight line from your shoulders to your ankles. * Roll the Swiss ball toward your chest by raising your hips and rounding your back as you pull the ball forward with your feet. * Pause, then return the ball to the starting position by lowering your hips and rolling it backward.