NOEXCUSES

JAMES GRAGE
MONDAY: CHEST / ABS
Warm-up with 1 set of push-ups (40 reps)
3 Sets of Barbell Bench Press: w/ Chains (15 reps, 12 reps, 10 reps)
3 Sets of Incline Machine Press: (15 reps, 12 reps, 10 reps)
3 Sets of Cable Cross-Overs: (20 reps, 15 reps, 12 reps)
3 Sets of Push-Ups Using the Rings: (Hanging about 16 off the ground) (3 sets to failure)
I like mixing in traditional weight training with some bodyweight only exercises this is not a new
training style it wasnt invented by P90X or Crossft. LOL
3 Sets of Hanging Leg Raises: Feet all the way up to the bar as many reps as I can do
I dont count reps on abs
3 Sets of Ab Wheel: *As many reps as I can do
3 Sets of Leg Lifts on a Bench: *As many reps as I can do
3 Sets of Weighted Crunches on a Swiss Ball: (I use a 25lb plate) As many reps as I can do

5 Minutes of Stretching
*90 seconds jump rope between all sets
TUESDAY: BACK / TRAPS
3 Sets of Pull-Ups: (traditional controlled pull-ups/no swinging) To failure
3 Sets of Machine: (cable) Lat Pull-downs (wide grip) (15 reps, 12 reps, 10 reps)
3 Sets of Dumbbell Rows: (15 reps, 12 reps, 10 reps)
3 Sets of Pull-Ups on the Rings: (as many reps as I can do)
3 Sets of Hanging Rows on the Rings: (to failure)
1 Sets of very Light, Slow, Controlled Dumbbell Shrugs: (30 reps) I dont do more than
that because I dont want big traps just keep the muscles toned
*90 seconds jump rope between all sets
7:45AM 40 Minutes of Cardio (Time split between either an elliptical, rowing machine or step-mill keep the intensity
level up).

40 minutes of weight training incorporating jump rope between sets to keep the heart rate elevated throughout my entire
workout also helps me stay focused and energy levels up. Mass in motion stays in motion, right?
I follow a traditional 5-day weight training split (Monday through Friday). I have a 3,700 sq/ft gym here at BPI headquarters
so it makes it convenient to train during the work week. Both Saturday and Sunday I will do some basic conditioning drills at
home to burn extra calories and warm-up the body before stretching (push-ups, sit-ups, medicine ball work, etc). I also enjoy
riding my road bike on Sundays. Typically Ill go from Coconut Grove, Florida, over into Key Biscayne and back (about 20
miles roundtrip).
TRAINING PLAN
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PLEASE NOTE: ALL READERS ARE ADVISED TO CONSULT THEIR PHYSICIAN BEFORE BEGINNING ANY EXERCISE AND NUTRITION PROGRAM. BPI AND THE CONTRIBUTORS DO NOT ACCEPT ANY RESPON-
SIBILITY FOR INJURY SUSTAINED AS A RESULT OF FOLLOWING THE ADVICE OR SUGGESTIONS CONTAINED WITHIN THE CONTENT OF THIS PROGRAM.
no_excuses_training.indd 1 10/9/2013 5:12:50 PM
NOEXCUSES
JAMES GRAGE
TRAINING PLAN
PLEASE NOTE: ALL READERS ARE ADVISED TO CONSULT THEIR PHYSICIAN BEFORE BEGINNING ANY EXERCISE AND NUTRITION PROGRAM. BPI AND THE CONTRIBUTORS DO NOT ACCEPT ANY
RESPONSIBILITY FOR INJURY SUSTAINED AS A RESULT OF FOLLOWING THE ADVICE OR SUGGESTIONS CONTAINED WITHIN THE CONTENT OF THIS PROGRAM.
THURSDAY: SHOULDERS / CALVES / ABS
1 Set of Push-Ups for Warm-Up (30 reps)
1 Set of Pull-Ups for Warm-Up (To failure)
A few minutes of shoulder/chest/back stretches
3 Sets of Standing Shoulder Presses: Using bands anchored under my feet (at the same time
strengthen my core).
3 Sets of Plate Loaded Machine Military Presses: (15 reps, 12 reps, 10 reps)
3 Sets of Side Lateral Raises with the Cable Machine: (20 reps, 15 reps, 12 reps)
3 Sets of Bent Over Lateral Raises (dumbbell): Sitting on the edge of a bench (20 reps,15
reps,12 reps)
3 Sets of Standing Upright Rows: (20 reps,15 reps,12 reps)
Finish with 1 Set of Ring Push-Ups: (To failure)
*Jump rope between sets
FRIDAY: BICEPS / TRICEPS: (I like to superset back and forth between bis and tris)
3 Sets of Light Alternating Dumbbell Curls: (20 reps, 15 reps, 12 reps)
3 Sets of Light Cable Push-Downs with the Rope: (20 reps, 15 reps, 12 reps)
3 Sets of Dumbbell Preacher Curls: (15 reps, 12 reps, 10 reps)
3 Sets of Dips on the Rings: (To failure each set)
3 Sets of Reverse Barbell Curls: (15 reps, 12 reps, 10 reps)
3 Sets of Overhead Dumbbell Extensions: (One arm at a time) (15 reps, 12 reps, 10 reps)
1 Set of Diamond Push-Ups: (To failure)
1 Set of Chin-Ups: (To failure) *Concentrate on using more biceps than back
*Mon/Thurs I do an extra 15 minutes of just abdominal training (hanging leg raises, ab wheel,
crunches on a swiss ball, scissor kicks off the end of a bench, weighted crunches with the cable
machine (rope grip), side extensions)
WEDNESDAY: LEGS
15 Minutes Warm-Up on Step-Mill: (I need to loosen up my muscles frst very tight from all the injuries)
5 Minutes of Stretching Before Weights
2 Sets of Free-Standing Squats: Perform against the wall with the swiss ball:
no weight (50 reps each)
3 Sets of Light Hack-Squats: (30 reps, 25 reps, 20 reps)
3 Sets of Leg Extensions: (20 reps, 15 reps, 12 reps)
3 Sets of Lying Leg Curls: (20 reps, 15 reps, 12 reps)
15 minutes of the Rowing Machine: (At the highest resistance, pressing my heals, great leg burn)
10 Minutes of Stretching
*90 seconds of jump rope between sets
SPORTS
2/2
no_excuses_training.indd 2 10/9/2013 5:12:51 PM