MH Total Body Plan PDF

m
TOTAL
BODY
WORKOUT
The information given here is designed to help you make informed decisions about your
health. It is not intended as a substitute for any treatment that may have been prescribed
by your doctor. If you suspect that you have a medical problem, we urge you to seek
competent medical help.

Before you undertake a new health program or fitness regimen, we encourage you
to discuss your plans with your health care professional, especially if you have not exercised for several years, are over 35, or are overweight.
Project editor: K. Carter Strauss Copy editor: Susan Lang Designer: Maureen Logan
Contents
4
5
7
19
A New Body
Getting Started
The Beginner Workout
The Intermediate/Advanced
Workout
28 Workout Logs
Contents
A New Body
Get a slimmer, stronger,
and more muscular body
in just 8 weeks
o youve finally decided to make

some serious changes in your life?
Just make sure you change what
counts. Not your career...not your
girlfriend...not your gender. If you
want to make a change that really matters,

change your workout program.

Whether youre a newcomer to the strength-
training scene or an old hand, youll find a total

body workout for youcustomized for your fitness
levelto build up your arms, chest, shoulders,
abs, back, and legs. At the end of this booklet,
youll also find two sets of workout logsone for
beginners and one for more advanced lifters
because keeping track of your progress is an
important motivator as well as key to muscle
growth. Each log covers 8 weeksat the end of
which youll have a noticeably slimmer, stronger,
and more muscular body.
T O TA L B O D Y W O R K O U T
T O TAL B ODY WORKOU T
Getting
Started
The Total Body Workout is actually
(a steel cage that allows you to do
three programsone for the guy who
squats and bench presses safely).
either belongs to a gym or has a house-
3. A chinup bar. This can be a bar
ful of exercise equipment; one for the
that fits over your door frame or twists
guy who has only a barbell and bench;
into it. If you have a power rack and
and one for the guy who makes do with
enough headroom, the top crossbar is
dumbbells. Most of the exercises offer at
good for chinups and pullups. Or you
least one alternate version with either
can buy a freestanding chinup/dip
barbells, dumbbells, or both.
station.
4. A Swiss ball. You dont absolutely
If you belong to a gym, you can do
the workouts exactly as shown. Or, if
need it, but it will add challenge
you prefer, you can replace machine
and variety to a number of exercises
exercises with the barbell or dumbbell
throughout the series.
version. If you work out at home, you

can choose the barbell or dumbbell
Dumbbell option
option, or add a multistation home
1. Fixed or adjustable dumbbells. Most
gym and do the workout.
men will need to start at 10 pounds
The Gear Youll Need

Barbell option
and go up to at least 50 pounds for each

dumbbell. That means a minimum of
100 pounds of weight plates if youre
using adjustable dumbbells. You also
1. A barbell set with plenty of extra
want most of those weights to be 10s
weights. We recommend starting with
and 5s, since doing dumbbell exercises
a 300-pound Olympic barbell set (that
with larger plates can be awkward.
total weight includes the 45-pound bar).
2. A bench that inclines and declines.
2. A bench that supports bench presses
3. A chinup bar, described above.
and squats (meaning, the uprights are
4. A Swiss ball.
adjustable so you can use them for

either exercise), or a power rack
w w w. m e n s h e a l t h . c o m
Full home gym option
4 months. Choose the intermediate/
1. A multistation home gym, or a home
advanced workout if youve worked
cable station that has high and low
out consistently for the past year or
pulleys.
longer.
2. The full barbell setup described on

you can add a cable attachment and do
How To Use
The Training Logs
without the multistation machine.)
Youll find beginner and intermediate/
3. The dumbbell equipment described
advanced workout logs on pages 28 and
on page 5.
30. Record the weight used and repeti-
4. A chinup bar, as described on page 5,
tions completed with good form for each
plus a dip station. You can get dip at-
set of each exercise. (Note that you have
tachments for many multistation home
two boxes for each exercise each week
gyms, power racks, and benches with
in the beginner workout, and three in
adjustable uprights.
the intermediate/advanced workout.)
5. A Swiss ball.
For example, if youre doing the begin-
page 5. (If you opt for the power rack,
The Instructions
ner workout and you do 13 repetitions

of bench presses with 75 pounds for
Choose the beginner workout if
your first set, youd write 75/13 in the
you have less than a year of experi-
appropriate box. Fair warning: The
ence in strength training, or if youre
boxes are small; use a fine-point pen.
coming back from a layoff longer than
Home Exercise Tip

Unilateral decision: Some of our favorite things in lifesocks, breastscome in pairs.
(Although other favorites, like golf balls and celebrity deaths, generally arrive in sets of three.)
So what happens when you find yourself with an orphaned dumbbell, or when you have a pair
of dumbbell handles but not enough weight plates to make an even pair? Go solo.

The dumbbell exercises in these workouts can be done with one dumbbell, often using
one arm at a time. One-arm bench presses and rows are pretty straightforward. (Make sure
you start a set with your weaker armwhich will probably be your left if youre right-handed.
Do all the repetitions with that arm, then the same number with the other arm.) For squats
and lunges, hold the single dumbbell in front of your chest with both hands. On deadlifts, try
a variation called the suitcase deadlift. Start with the single dumbbell outside your left foot,
grab it with your left hand, then stand straight up. (In other words, dont lean to the side with
the weight.) Do equal repetitions with the weight on each side.
Contents
The Beginner
Workout
Do these total body workouts two times
erably more weight than you used in
each week. In weeks 1 through 4, do
weeks 1 through 4.) After completing
12 to 15 repetitions of each exercise in
all three exercises, rest 90 seconds, and
a triad, with no rest between exercises.
repeat one or two times, for a total of
In weeks 5 through 8, do 8 to 12 repeti-
two or three sets of each exercise. Then
tions of each exercise in a triad, with
rest 90 seconds and begin the exercises
no rest between exercises. (Use consid-
in the next triad.
Barbell Bench Press

Works the chest
Lie on a flat bench and hold the bar with

your hands just wider than shoulderwidth apart. Lift the bar and hold it at
arms length over your chest.
Lower the bar to your chest, pause, then

push it back to the starting position.
Alternate: Dumbbell Bench Press
Lower the dumbbells to a few inches
Lie on a flat bench holding two dumb-
higher than chest-level, then push
bells up over your middle chest with
them back up, bringing your hands
an overhand grip and straight arms.
close together without clanking

the weights.
Dumbbell Deadlift
Works the hamstrings and gluteals
Set a pair of dumbbells on the floor so theyre

parallel to each other and about 2 feet apart.
Stand between them, squat down, and grab
them overhand.
With your back flat and head up, stand up

with the weights, pulling your shoulder
blades back.
Slowly lower the weights

to the starting position.
Alternate: Barbell Deadlift
Stand up, pushing with your heels
Load a barbell and set it on the floor.
and pulling the weight to your body
Squat in front of it with your feet
as you stand. Pause (dont lean back),
shoulder-width apart. Grab it over-
then slowly return to the starting
hand with your hands just outside
position.
your legs, your shoulders over or just

behind the bar, your arms straight,
and your back flat or slightly arched.
Lat Pulldown
Works the upper back
Grab a lat pulldown bar

with a shoulder-width,
overhand grip.
Moving only your arms,

pull the bar down to
your chest by squeezing
your shoulder blades
together.
Pause, then slowly

return to the starting
position.
Alternate #1: Swiss

Ball EZ-Curl Pullover
Holding the EZ-curl bar,

lie with your head, neck,
and upper back in contact with a Swiss ball.
Bridge your hips up so
theyre parallel to the
floor and your knees are
bent 90 degrees. Then
extend your arms directly
over your chest. From
this position, do standard
pullovers without letting
your hips dip below the
level of the ball.
Alternate #2: Dumbbell Pullover
Lie lengthwise on a benchnot perpendicular to it, as you often see in gyms (if
you frequent such places). Press your
head, torso, lower back, and glutes firmly
against the surface. Your feet should be
flat on the floor (or, if you prefer, flat on
the end of the bench). Place one hand
around the handle of a dumbbell and
wrap the other one over the gripping
hand. Extend your arms directly above
your collarbone, holding the dumbbell
bar perpendicular to the floor.
Keeping your back flat

against the bench to elongate
your lats, slowly lower the
weight behind your head until your arms are in line with
your ears. Pause, then pull
the weight back up. Slightly
bend your elbows throughout.
10 T O T A L B O D Y W O R K O U T
LEG PRESS
Works the quads
Position yourself in
a leg-press machine
with your back against
the pad and your feet
about 4 inches apart
on the platform.
Unlock the platform

and slowly lower the
weight until your
knees are bent at a
90-degree angle.
Pause, then push the

weight back up to the
starting position.
Alternate #1:
Dumbbell Squat
Stand holding two dumbbells at

your sides at arms length, your
feet shoulder-width apart. Pull
your shoulder blades back.
Bend your knees and lower your

body as if you were sitting back
into a chair. Stop when the tops
of your thighs are parallel to the
floor. The object is to keep your
lower back in its naturally arched
alignment and your knees from
moving forward past your toes.
Return to the starting position.
11
Alternate #2: Barbell Squat
wrong.) Hold the bar with a wide,
Note: Beginners should place a wooden
overhand grip. Straighten your legs
plank or a small weight plate or two
to lift it off the rack, step back, and
under their heels to compensate for lack
set your feet shoulder-width apart
of flexibility.
with your knees slightly bent and
Set your barbell on a squat sup-
your lower back in its naturally
port so you have to bend your knees
arched position.
slightly to step under it and set it
Initiating the descent at the hips,
on your shoulders. Position yourself
not the knees, lower yourself as
under the bar so it rests on the back
though sitting in a chair behind you.
of your shoulders and your trapezius,
Stop when the tops of your thighs
not your neck. (When you pull your
are parallel to the floor, pause, then
shoulder blades back, your traps
push back up to the starting position.
should form a nice shelf for the bar.
Your knees should stay in line with
It shouldnt hurt at allif it does, its
your feet throughout the movement
a sure sign youre doing something
they shouldnt splay out or pinch in.
Cable Seated Row

Attach
a long, straight bar to the
straight and pull your shoulders back.
cable of a cable row machine and po-
sition yourself in the machine. Grab
the bar with an overhand grip thats
Pull the bar to your abdomen.

Pause, then slowly return to the
starting position.
just beyond shoulder-width. Sit up
Alternate #1: Barbell Bent-Over Row
Stand with your feet shoulder-width apart and

your knees bent 15 to 30 degrees. Keep your torso
straight with a slight arch in your back as you lean
forward at the hips. Try to get your torso close to
parallel to the floor. Grab the barbell off the floor
with a false overhand grip (thumbs in line with
the rest of your fingers) thats slightly wider than
shoulder width. Let the bar hang at arms length in
front of you.
Retract your shoulder blades to start pulling the

bar up to the lower part of your sternum (breastbone). Imagine that your arms are just along for
the ride; otherwise, youll use them as the prime
movers and get less of a workout for your middleback muscles. Pause at the top, with your chest
sticking out toward the bar. Slowly return to the
starting position. Try to keep your torso in the
same position throughout the movement. Thats the
purpose of the bent kneesthey provide the suspension your torso needs to remain steady.
13
Alternate #2:
Dumbbell Bent-Over Row
Grab a pair of dumbbells with an

underhand grip, and stand with your
knees slightly bent. Bend over at the
hips until your torso is almost parallel to the floor. Keep your lower back
slightly arched.
Pull the weights up until theyre

even with your lower rib cage and
your elbows are higher than your
torso. Keep your torso in the same
position throughout, and maintain
the slight bend in your knees.
Dumbbell Lunge
Works the quads
Grab a pair of dumbbells

and hold them down at your
sides. Stand with your feet
hip-width apart.
Step forward with your

nondominant leg (your left
if youre right-handed, your
right if youre left-handed)
and lower your body until
your front knee is bent
90 degrees and your other
knee nearly touches the
floor. Your front lower leg
should be perpendicular
to the floor, and your torso
should remain upright.
Push yourself back up to the

starting position as quickly
as you can and repeat with
your dominant leg. Thats
one repetition.
Alternate: Barbell Lunge
a split-squat position. When your lead
Take a shoulder-width stance and
leg is parallel to the floor with your
rest the barbell across the trapezius
knee directly above your foot, push
muscles of your upper back.
yourself back up explosively to the
Take a large step forward with your
starting position.
nondominant leg as you descend into
15
Barbell Cuban Press

Works the shoulders
Grab the lightest barbell you have
bar up to your chest until your upper
(a 1-inch-diameter standard barbell,

which weighs about 20 pounds, is
arms are perpendicular to your torso.
back, so the bar travels in front of your
25 pounds, is next best; a standard
face and over your head. Keep your
45-pound Olympic barbell is only for
elbows bent about 90 degrees through-
the strongest) with an overhand grip,

your hands just beyond shoulder-
Now rotate your arms upward and
best; an Olympic EZ-curl bar, at
out this part of the movement.
Slowly lower the bar by reversing the
width apart. Hold the bar at arms
motiondown and past your face,
length in front of your thighs.
then to your thighs.
Start the movement by pulling the
Alternate: Dumbbell Cuban Press

Using a pair of dumbbells, follow the instructions
for the Barbell Cuban Press, above.
Seated Calf Raise

Works the calves
Place a step in front of a

bench, grab a pair of dumbbells, and sit down. Set the
balls of both feet on the step,
and place one dumbbell on
each knee. Lower both heels
as far as you can without
touching the floor.
Push off the balls of your feet

and lift your heels as high as
you can.
Pause, then repeat.
Alternate: Barbell
Seated Calf Raise
Sit at the end of a bench

with the balls of your
feet on a step, a wooden
block, or a couple of
phone books about a foot
in front of you. Put a
towel or sweatshirt over
the tops of your knees
and rest a barbell across
them. Hold it there with
your hands. With your
torso erect, allow your
heels to drop as low as theyll go.
Press back up to the balls of your feet.

Pause, then return to the starting position.
17
Crunch
Works the upper abs
Lie on your back

on the floor, with
your knees bent
and feet flat on
the floor. Place
your hands
behind your ears.
Raise your head

and shoulders,
and crunch your
rib cage toward
your pelvis.
Pause, then
slowly return
to the starting
position.
Contents
The Intermediate/
Advanced Workout
Do these total body workouts three
exercises. After completing all four
times each week. In weeks 1 through 4,
exercises, rest 90 seconds, and repeat
do 8 to 12 repetitions of each exercise in
one or two times, for a total of two or
a quad, with no rest between exercises.
three sets of each exercise. Then rest
In weeks 5 through 8, do 6 to 10 of each
90 seconds and begin the next quad.
exercise in a quad, with no rest between
Barbell Squat
Works the quads
Set a bar on a squat rack and

step under it so the bar rests
across your upper back. Pull
your shoulders back as you
grab the bar with an overhand grip.
The bar should sit comfortably on your
upper trapezius. Lift the bar off the rack
and step back. Set your feet shoulderwidth apart, with your knees slightly
bent, back straight, and eyes focused
straight ahead.
Slowly lower your body as if you were sitting back into a chair, keeping your back
in its natural alignment and lower legs
nearly perpendicular to the floor.
When your thighs are parallel to the

floor, pause, then return to the starting
position.
19
Alternate: Dumbbell Squat
Stand holding two dumbbells at

your sides at arms length with your
feet shoulder-width apart. Pull your
shoulder blades back.
Bend your knees and lower your

body as if you were sitting back into
a chair. Stop when the tops of your
thighs are parallel to the floor. The
object is to keep your lower back in its
naturally arched alignment and your
knees from moving forward past your
toes. Return to the starting position.
Dumbbell Incline Bench Press

Works the chest
Grab a pair of dumbbells and lie on
shifts emphasis to your delts). Lift
your back on a bench set to an incline
the dumbbells up at arms length so
of 15 to 30 degrees (a steeper angle
theyre over your chin, and hold them

with your palms turned toward your
feet (thumbs facing each other).
Slowly lower the weights to your upper chest, pause, then push them
back up over your chin.
Alternate: Barbell Incline Bench Press
Set your incline bench to between
Carefully controlling the bar, lower
15 and 30 degrees. With your head,
it to within an inch or two of your
torso, and hips pressed to the bench
collarbone. Then press it up and very
and your feet flat on the floor, use a
slightly back so that it finishes above
full overhand grip thats slightly wider
your chin.
than shoulder-width to hold the barbell at arms length above your chin.
Barbell Romanian Deadlift

Works the hamstrings and gluteals
Grab the bar with an overhand grip thats just beyond shoulderwidth. Stand holding the bar down at arms length and resting
against the front of your thighs. Your feet should be shoulder-width
apart, your knees slightly bent, and your eyes focused straight ahead.
Slowly bend at the hips as you

lower the bar just below your
knees. Dont change the angle
of your knees. Keep your head
and chest up and your lower
back flat or slightly arched.
Lift your torso back to

the starting position,
keeping the bar as
close to your body as
possible.
21
Alternate: Dumbbell Romanian Deadlift
Stand with your feet shoulder-width apart,

your knees slightly bent, and two dumbbells
hanging down at arms length in front of
your thighs. Retract your shoulder blades
and pull in your stomach.
Bend forward at the hips until the

weights are at about midshin level
and your torso is as close to parallel
to the floor as possible. Pause, then
press your heels against the floor as
you lift your torso back to the starting position. Keep your back slightly
arched throughout the exercise.
Pullup
Works the back
Hang from a pullup

bar using an overhand
grip thats just beyond
shoulder-width. Cross
your ankles behind you.
Pull yourself up as high

as you canyour chin
should go over the bar.
Pause, then slowly lower

yourself to the starting
position.
Dip
Works the triceps
Grab the parallel bars on a dip station

and lift yourself so that your arms are
fully extended. Bend your knees and
cross your ankles behind you.
Slowly lower your body by bending

your elbows until your upper arms
are parallel to the floor.
Pause, then push yourself

back to the starting position.
Superset with chinups (do the
exercises back to back; rest
after completing a set of each).
Note: Use a weighted belt if you

can do more than the recommended
repetitions.
Alternate #1: Barbell Close-Grip Bench Press

Lie
on a flat bench and grab the
barbell with a full, overhand grip

thats narrow enough (just less than
and elbows. With straight arms, hold

the bar over your chest.
Slowly lower the bar until it almost
shoulder-width) to shift the emphasis
touches your lower chest. Pause, then
from your pecs to your triceps but not
press back up to the starting position.
so narrow as to strain your wrists
23
Alternate #2: Dumbbell

Close-Grip Bench Press
Grab a pair of dumbbells with

a neutral grip, to maximize
your triceps workload. Lie on
a bench and extend both arms
directly over your chest.
Lower the weights straight

down toward your chest. (If
you angle them outward, youll
reduce the role of your triceps.)
Bring your elbows past your
sides and stop just before the
weights touch your chest.
Pause,
then press back to the
starting position.
Barbell Lunge
Works the quads
Stand holding a barbell across

the trapezius muscles of your
upper back, your feet
hip-width apart.
Step forward with your

nondominant leg (your left if
youre right-handed, your right if
left-handed), and lower your body
until your front knee is bent 90 degrees and your other knee nearly
touches the floor. Your front lower
leg should be perpendicular to the
floor, and your torso should remain
upright.
Return to the starting position as fast

as you can; repeat with your dominant leg. Thats one repetition.
Alternate: Dumbbell Lunge
Stand with your feet hip-width

apart, and hold two dumbbells
at your sides.
Take a bold stride forward, far

enough so that your front thigh
ends up parallel to the floor
with your knee over (not past)
your toes. Quickly push back up
Alternate
legs, or finish
your reps with one leg before

switching.
Cable Seated Row

Attach
a long, straight bar
to the cable of a cable row

machine, and position
yourself in the machine.
Grab the bar with an
overhand grip thats just
beyond shoulder-width.
Sit up straight and pull
your shoulders back.
Pull the bar to your

abdomen.
Pause, then slowly return

25
Alternate #1: Barbell

Bent-Over Row
Stand with your feet

shoulder-width apart
and your knees bent
15 to 30 degrees. Keep
your torso straight with
a slight arch in your back
as you lean forward at the
hips. Try to get your
torso close to parallel
to the floor. Grab the
barbell off the floor with a false overhand grip (thumbs in line with the rest
of your fingers) thats slightly wider
out for your middle-back muscles.
than shoulder width. Let the bar hang
Pause at the top, with your chest
at arms length in front of you.
sticking out toward the bar. Slowly
Retract your shoulder blades to start
return to the starting position. Try to
pulling the bar up to the lower part of
keep your torso in the same position
your sternum (breastbone). Imagine
throughout the movement. Thats the
that your arms are just along for the
purpose of the bent kneesthey pro-
ride; otherwise, youll use them as the
vide the suspension your torso needs
prime movers and get less of a work-
to remain steady.
Alternate #2: Dumbbell

Bent-Over Row
Grab a pair of dumbbells with an

underhand grip, and stand with
your knees slightly bent. Bend
over at the hips until your torso is
almost parallel to the floor. Keep
your lower back slightly arched.
Pull the weights up until theyre

even with your lower rib cage
and your elbows are higher than
your torso. Keep your torso in the
same position throughout, and
maintain the slight bend in your knees.
Hanging Leg Raise

Works the abs
Grasp a chinup bar with an overhand
as possible by rounding your back
grip and hang from it at arms length,
and curling your hips toward your
with your knees slightly bent. If you
rib cage.
have elbow straps, hang from them.
Without bending your legs any more,
Pause, then slowly lower your legs to

the starting position.
lift your knees as close to your chest
27
Contents
Beginner Workout Log

Exercise
Week 1
Week 2
Week 3
Week 4
Triad A
Barbell Bench Press Alternate: Dumbbell Bench Press
Set 1
Set 2
Set 3
Dumbbell DEADLIFT Alternate: Barbell Deadlift
Set 1
Set 2
Set 3
Lat Pulldown Alternates: swiss ball EZ-curl pullover, Dumbbell pullover
Set 1
Set 2
Set 3
Triad B
Leg Press Alternates: Dumbbell Squat, Barbell Squat
Set 1
Set 2
Set 3
Cable Seated Row Alternates: Barbell Bent-Over Row, Dumbbell Bent-Over Row
Set 1
Set 2
Set 3
Dumbbell Lunge Alternate: Barbell Lunge
Set 1
Set 2
Set 3
Triad C
Barbell Cuban Press Alternate: Dumbbell Cuban Press
Set 1
Set 2
Set 3
Seated Calf Raise Alternate: Barbell Seated Calf Raise
Set 1
Set 2
Set 3
Crunch
Set 1
Set 2
Set 3
28
Exercise
Week 5
Week 6
Week 7
Week 8
Triad A
Barbell Bench Press Alternate: Dumbbell Bench Press
Set 1
Set 2
Set 3
Dumbbell DEADLIFT Alternate: Barbell Deadlift
Set 1
Set 2
Set 3
Lat Pulldown Alternates: swiss ball EZ-curl pullover, dumbbell pullover
Set 1
Set 2
Set 3
Triad B
Leg Press Alternates: Dumbbell Squat, Barbell Squat
Set 1
Set 2
Set 3
Cable Seated Row Alternates: Barbell Bent-Over Row, Dumbbell Bent-Over Row
Set 1
Set 2
Set 3
Dumbbell Lunge Alternate: Barbell Lunge
Set 1
Set 2
Set 3
Triad C
Barbell Cuban Press Alternate: Dumbbell Cuban Press
Set 1
Set 2
Set 3
Seated Calf Raise Alternate: Barbell Seated Calf Raise
Set 1
Set 2
Set 3
Crunch
Set 1
Set 2
Set 3
29
Intermediate/Advanced Workout Log

Exercise
Week 1
Week 2
Week 3
Week 4
QUAD A
Barbell Squat alternate: Dumbbell Squat
Set 1
Set 2
Set 3
Dumbbell Incline Bench Press AlterNate: Barbell Incline Bench Press
Set 1
Set 2
Set 3
Barbell Romanian Deadlift Alternate: Dumbbell Romanian Deadlift
Set 1
Set 2
Set 3
PULLUP
Set 1
Set 2
Set 3
QUAD B
Dip Alternates: Barbell Close-Grip Bench Press, Dumbbell Close-Grip Bench press
Set 1
Set 2
Set 3
Barbell Lunge Alternate: Dumbbell Lunge
Set 1
Set 2
Set 3
Cable Seated Row Alternates: Barbell Bent-Over RoW, Dumbbell Bent-Over Row
Set 1
Set 2
Set 3
Hanging Leg Raise
Set 1
Set 2
Set 3
Exercise
Week 5
Week 6
Week 7
Week 8
QUAD A
Barbell Squat alternate: Dumbbell Squat
Set 1
Set 2
Set 3
Dumbbell Incline Bench Press AlterNate: Barbell Incline Bench Press
Set 1
Set 2
Set 3
Barbell Romanian Deadlift Alternate: Dumbbell Romanian Deadlift
Set 1
Set 2
Set 3
PULLUP
Set 1
Set 2
Set 3
QUAD B
Dip Alternates: Barbell Close-Grip Bench Press, Dumbbell Close-Grip Bench press
Set 1
Set 2
Set 3
Barbell Lunge Alternate: Dumbbell Lunge
Set 1
Set 2
Set 3
Cable Seated Row Alternates: Barbell Bent-Over RoW, Dumbbell Bent-Over Row
Set 1
Set 2
Set 3
Hanging Leg Raise
Set 1
Set 2
Set 3
31
w e lc ome to
m
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MH Total Body Plan PDF

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m

o youve finally decided to make

want to make a change that really matters,

Whether youre a newcomer to the strength-

training scene or an old hand, youll find a total

T O TAL B ODY WORKOU T

(a steel cage that allows you to do

three programsone for the guy who

squats and bench presses safely).

either belongs to a gym or has a house-

3. A chinup bar. This can be a bar

ful of exercise equipment; one for the

that fits over your door frame or twists

guy who has only a barbell and bench;

into it. If you have a power rack and

and one for the guy who makes do with

enough headroom, the top crossbar is

dumbbells. Most of the exercises offer at

good for chinups and pullups. Or you

least one alternate version with either

can buy a freestanding chinup/dip

barbells, dumbbells, or both.

4. A Swiss ball. You dont absolutely

If you belong to a gym, you can do

the workouts exactly as shown. Or, if

need it, but it will add challenge

you prefer, you can replace machine

and variety to a number of exercises

exercises with the barbell or dumbbell

throughout the series.

version. If you work out at home, you

option, or add a multistation home

1. Fixed or adjustable dumbbells. Most

gym and do the workout.

men will need to start at 10 pounds

The Gear Youll Need

and go up to at least 50 pounds for each

1. A barbell set with plenty of extra

want most of those weights to be 10s

weights. We recommend starting with

and 5s, since doing dumbbell exercises

a 300-pound Olympic barbell set (that

with larger plates can be awkward.

total weight includes the 45-pound bar).

2. A bench that inclines and declines.

2. A bench that supports bench presses

3. A chinup bar, described above.

and squats (meaning, the uprights are

adjustable so you can use them for

Full home gym option

4 months. Choose the intermediate/

1. A multistation home gym, or a home

advanced workout if youve worked

cable station that has high and low

out consistently for the past year or

2. The full barbell setup described on

without the multistation machine.)

Youll find beginner and intermediate/

3. The dumbbell equipment described

advanced workout logs on pages 28 and

30. Record the weight used and repeti-

4. A chinup bar, as described on page 5,

tions completed with good form for each

Lie on a flat bench and hold the bar with

Lower the bar to your chest, pause, then

Lower the dumbbells to a few inches

Lie on a flat bench holding two dumb-

Set a pair of dumbbells on the floor so theyre

With your back flat and head up, stand up

Slowly lower the weights

Stand up, pushing with your heels

Load a barbell and set it on the floor.

Grab a lat pulldown bar

Moving only your arms,

Pause, then slowly

Holding the EZ-curl bar,

Keeping your back flat

Unlock the platform

Pause, then push the

Stand holding two dumbbells at

Bend your knees and lower your