Testosterone Nation - Outlaw Strength and Conditioning

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Outlaw Strength and Conditioning
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Chad Outlaw Strength and Conditioning
SEARCH Waterbury
02/21/03 by Chad Waterbury
MOST DISCUSSED TOPICS 01:00 AM
AUTHOR'S LOCKER ROOM
Building a Better Body My Heroes Have Always Been Cowboys
The Over 35 Lifter
There was an influential movement in the 1970's that
Beginners
totally changed the face of music. This movement
Physique and Performance Photos was led by my heroes: Waylon Jennings, Willie
Supplements and Nutrition Nelson, Billy Joe Shaver, and a bunch of other crazy,
rule-breaking nonconformists. They looked tradition
Strength Sports
right in the eyes and proclaimed a better way.
Get a Life (Off Topic)
Because of this, they were laughed at, spit on and
Sex and the Male Animal
labeled "outlaws." But in the end, their rough, raw,
T-Vixen Sorority
and honest approach changed the future of music.
T-Nation War Room These outlaws faced opposition head-on and forged a
Politics and World Issues new path to success.
Steroids
Anyone who's followed my writings is probably well
T-Nation Tech Support
aware that I break many of the so-called "rules" of
Bild
Bild strength and conditioning. Why would I do such a
Bild thing? Because more often than not, I've found a
Random Acts better way. This industry, like any other, needs an
Shugart's Hammer outlaw or two if we're ever going to compete with the
Bild Eastern Bloc countries who've taken oven the
Bild
training world. Sitting on our hands and reading
Muscle & Fiction isn't going to help us reach our full
potential.
I've learned a hell of a lot since my first Testosterone

article was published. Basically, I realized the
majority of readers want a program that's completely
Charles Staley laid out for them. Initially, I wrote my articles purely
from an informational standpoint (i.e. I give you the
information and you incorporate it into your
program). Well, I've decided I wanted to change that
due to many requests for the alternative. I know
some of you want to know the science behind my
file://localhost/E:/Dateien/Eigene%20Dateien/Training/Testosterone%20Nation%20-%20Ou... 25.01.2007 23:39:12

methods, but most of you just want to know what

works.
Enjoy when you can, Running my business and being in graduate school
and endure when you has forced me to burn the candle at both ends. Such
must. -- Johann a situation has made me very short on time,
Wolfgang von Goethe therefore, my articles tend to get straight to the
details while leaving most of the "science talk" out. In
graduate school at the University of Arizona, I have
to reference damn near every word I say (hell, if you
want to take a leak in graduate school you have to
provide the prof with a couple of studies proving the
physiological need to do so!). In other words, I get a
little tired of referencing every statement I make.
Click here to Activate .
There's also another reason why you won't see
seventy-five references at the end of my articles. If I
could reference every statement I make, then I'm
really not saying anything new, am I? If you want to
be a pioneer, you must walk the paths that others
haven't yet traversed. It's the outlaw way.
Enter the Outlaw System
Most of my programs from this point forward will fall

under the umbrella heading of "OSC" or Outlaw
Strength and Conditioning. This first OSC program is
aimed at dramatically improving your General
Physical Preparedness (GPP). Who should use this
program? Anyone who feels his total body
conditioning level is low. This program greatly
improves strength, power, and cardiovascular
conditioning.
Note: Although many will experience fat loss on this

program, trainees should not be on a super-low
calorie diet if they plan to do this workout. It's very
demanding and high volume. Therefore, it's a great
hypertrophy program that will simultaneously
skyrocket total-body conditioning levels.
Outlaw Progression
This seven week program uses a fairly unique form of

progression: I want you to double the sets every
workout. Okay, okay, just kidding! Seriously, what I
want you to do is decrease every rest period by five
seconds with each subsequent week.
You'll start out on week one with 60-second rest

periods. On week two, use 55-second rest periods
and on week three, use 50 second rest periods, etc.
At the end of the seventh week you'll be executing

the same routine with half the rest periods! Now

that's what I call Outlaw GPP!
The fact that the rest periods are constantly being

decreased forces you to perform the same workload
in less time. Therefore, by the seventh week the
work-to-rest ratio has dramatically shifted in favor of
work and little rest! In short, you'll become an ass-
stomping machine in the gym and on the playing
field!
Exercise Descriptions
There are several exercises in this program you may

not be familiar with. I'll provide a description of the
more esoteric movements below, then we'll get to
the actual program.
Alternating Shoulder Press
Assume the position of a squat with the bar resting

on the upper back/traps, hands shoulder width apart.
Press the load straight up overhead, then lower it to
the front so it's resting on your upper chest. Next,
press the bar straight up overhead again and lower
down to the starting position on the back. This
constitutes one repetition.

Decline Dumbbell Pullover
Lie down on a 45-degree decline bench. Start with

the dumbbells held over the torso with the arms
straight and locked. While keeping the arms straight,
lower the dumbbells behind the head as far as the
shoulder joint allows. Keep the hands shoulder width
apart throughout.

Donkey Calf Raise
Be sure to use a step or a box for this exercise to

induce the calf stretch. Use a dip belt loaded with
plates to increase the resistance of the exercise if no
machine or partner is available. I prefer the belt over
a partner, unless said partner looks like Jennifer
Garner.
Dumbbell Dorsiflexion
This one is performed on a bench with the lower legs

off the edge. The legs are straight and the quads are
contracted to hold the position. The calf region is
"free" in the air.
Place a dumbbell between your arches. Keep it

between the feet while performing the dorsiflexion
movement (flexing the toes towards your body) using
just your anterior calf muscles. Don't let the quads
assist you by turning it into a sissy-boy leg extension.
(This is performed exactly the same as with the
DARD device, if you're familiar with it.)

Dumbbell Squat Thrust (Modified "Burpee")
Begin in the standing position with dumbbells against

the front of the thighs. Squat down on your haunches
and place the dumbbells on the ground in front of
your toes. Pop the legs back into a position that looks
like a push-up with the hands on dumbbells, then
jump the legs back up to the previous position.
Finally, stand up with the dumbbells and vomit on
the last rep.


Glute-ham Raise
I prefer these to be performed without the dedicated

machine. Instead, have a partner hold the ankles or

hook the heels underneath something solid so the

toes are four to six inches off the ground.
Contract the hamstrings and lower yourself slowly to

the ground. You'll probably end up collapsing and
catching yourself on your hands. Using your hand,
push yourself back up explosively until your
hamstrings can "take over" and lift you the rest of
the way up. Wipe the tears from your eyes and
repeat.
Hanging Pike
Assume a position similar to a pronated grip pull-up

with the hands shoulder width apart. Perform a
straight leg raise and continue up until the shins
touch the bar between your hands. Lower and repeat
with appropriate groaning and cries of pain.

Inch Worm
Assume a position where your feet are on the floor

(shoulder width) and your hands are flat on the
ground in front of you (also shoulder width). At the

starting position your butt should be high in the air;

imagine you're making an inverted "V" with your
body. Walk your hands out as far as possible, then
walk your hands back to the starting position.
Preferably, at the end (extended) position, your abs
should be two to three inches off the ground and
you'll look like a flying superman.
One-Legged Dumbbell Deadlift
While standing on one foot and with dumbbells held

at the sides, flex the trunk forward until the
dumbbells touch the floor. The back should slightly
round on this exercise and the knee of the working
leg should be slightly flexed in the bottom position
(dumbbells on the floor). The back should round
slightly to work the spinal erectors dynamically as
opposed to statically in virtually every other back
exercise. No, it isn't harmful!

Overhead Figure 8
Hold two dumbbells overhead with the elbows locked

and walk in a figure eight pattern. The length of the
pattern should be approximately four meters each
way (about 13 feet). The elbows stay locked and the
arms remain overhead throughout (keep the palms
facing forward).
The figure eight pattern increases the instability of

this exercise. Just holding two dumbbells up
overhead isn't very challenging, but if you walk in
this pattern, all of the rotator cuff muscles have to
fire to stabilize the load. Therefore, it becomes a
rotator cuff exercise that challenges the muscles in
more than one plane.

Seated Dumbbell External Rotation
Assume a position on the edge of a bench with the

torso flexed forward so it makes a 60-degree angle
with the ground. Hold two dumbbells at the sides
with the palms pronated (palms face behind you).
Initiate this movement by simultaneously upright

rowing, then externally rotating the dumbbells until
they end up at a level of the top of the head (the
elbows should be making a 90 degree angle at this
point). At the same time this is happening, the trunk
should be extending back to 90 degrees
(perpendicular to the ground).
To return to the starting position, internally rotate

and drop the arms back to the sides while flexing the
trunk forward to 60 degrees.

Side Deadlift
Squat down next to a barbell at your side and grab it

in the center. Stand up while holding onto the barbell
and maintaining a trunk position that doesn't tilt
towards the side of the load. The trunk shouldn't
bend to the side, instead, the obliques and quadratus
lomborum muscles should fire to stabilize the torso.
After the required reps and with no rest, switch to
the other side.

Split Squat
Split squats look sort of like a stationary lunge with

the back foot up on a bench, which will stretch the
hip flexors of the non-working leg. Keep your torso as
perpendicular to the floor as possible throughout the
movement. You may use a barbell or dumbbells.
Step-ups

Perform the step-ups while holding dumbbells at your

sides. Use a box or bench height that places your
knee joint at about a 75-degree angle in the starting
position. Do all the reps on one leg before switching
to the other. No rest between legs; start with the
weakest leg first.

Waterbury Crucifix
Hold two dumbbells in the crucifix position. Perform

the exercise by flexing the trunk forward until it's
parallel to the ground, then extend back to the

starting position (this constitutes one repetition). The

arms should stay in the same static position (relative
to the shoulder) throughout. It looks just like a good
morning with the hands straight out to the sides.
There'll be a slight bend in the knee at the bottom
position.
This exercise is excellent for medial/posterior deltoid

strength. In the upright position, the emphasis is on
the medial delts; in the flexed forward position, the
emphasis is on the rear delts.
Waterbury Walk
This exercise is formerly known as the "deadlift

walk." Why the name change? Am I just some
egotistical redneck? Hmm, good point, but no. Since
I invented this exercise, I thought I'd attach my
name to it before someone on the "other side"
decides to rip me off.
To perform the Waterbury walk, go to the power rack

in your gym and kick out the Body-for-Lifer who, for
some unknown reason, is in there doing kickbacks.
Next, move the hooks (barbell supports) to the front
of the power rack (the outside) and set them at a

level just below your knees. You may also be able to

use the safety supports depending on the type of
equipment you have.
Load a bar with approximately 65% of your raw

deadlift 1RM. ("Raw" means using no belts, suits,
straps, or wraps.) Place the bar on the floor directly
in front of the power rack about two full steps away
from the hooks. Assume a shoulder-width stance with
your grip outside of your legs. Use a symmetrical
pronated grip (palms facing you), not the mixed
powerlifter's grip.
Deadlift the weight up and once you reach lockout,

take two steps forward, reset your stance, and lower
the bar onto the hooks. As soon as you release
muscular tension, re-lift the load, take two steps
backward, stop, reset your stance, and lower to the
ground. That's the first rep. Without resting, repeat
for the prescribed number of reps. If you don't have
access to a power rack you can set the bar on a
bench.

Zercher Squat
Place a barbell in the crook of your arms with the

fingers clasped. Lower yourself until the elbows touch
the top of the thighs. Initiate the movement by
pushing the hips back and then descend. Use a
stance with the feet shoulder width apart.
The Outlaw Program

Here's what the first seven days of the program will

look like. Remember, you'll drop five seconds off the
rest period each week of the seven week program.
Note that some of the movements require you to

perform 25 reps with a 30-rep max load (or similar).
Every rest period is incomplete (i.e. full recovery
can't take place) in this phase, therefore a 30 RM
must be used to get two 25-rep sets with 60 seconds
rest. It's necessary that you start at the prescribed
loads in order to end up with 30-second rest periods
on week seven.
Most exercises, however, involve performing five sets

of four reps.
DAY 1
Jump Rope
Sets: 2
Duration: 90 seconds
Rest: 60 seconds (on week one)
Inch Worm
Load: Bodyweight
Sets: 2
Reps: 10
Rest: 60 seconds
Load: 30 RM. (In other words, choose a load

that you could perform for 30 repetitions —
no more, no less. However, you'll perform
only 25 reps with the 30 rep max.)
Sets: 2
Reps: 25
Tempo: 201*
Rest: 60 seconds
*Check the FAQ if you still don't know what those

numbers mean.
Standing Calf Raise
Load: 30 RM

Sets: 2
Reps: 25
Tempo: 211
Rest: 60 seconds
Notes: These can be done on a machine or while

holding a dumbbell in front of the body. The toes
must be elevated to activate the full stretch at the
bottom of the movement, therefore use a step or a
box. I don't like using a barbell and standing on the
floor because it doesn't involve a full calf stretch.
Split Squat
Load: 5RM
Sets: 5
Reps: 4
Tempo: 201
Rest: 60 seconds
Notes: No rest between legs, start with your weakest

leg first.
Chin-Ups
Load: 5RM
Sets: 5
Reps: 4
Tempo: 201
Rest: 60 seconds
Notes: Palms supinated, shoulder width grip
Zercher Squats
Load: 5RM
Sets: 5
Reps: 4
Tempo: 201
Rest: 60 seconds
Decline Dumbbell Pullovers

Load: 5RM
Sets: 5
Reps: 4
Tempo: 201
Rest: 60 seconds
Waterbury Walks
Load: 20RM
Sets: 2
Reps: 15
Rest: 60 seconds
DAY 2
Dumbbell Squat Thrusts
Load: 20RM (Pick two dumbbells that equal

approximately 25% of your barbell deadlift
1RM. So if your max deadlift is 400 pounds,
use two 50 pound dumbbells.)
Sets: 2
Reps: 15
Rest: 60 seconds
Dips or Decline Dumbbell Bench Presses (palms

facing each other)
Load: 5RM
Sets: 5
Reps: 4
Tempo: 201
Rest: 60 seconds
One-Legged Dumbbell Deadlift
Load: 5RM
Sets: 5
Reps: 4
Tempo: 201

Rest: 60 seconds

leg first.
Dumbbell Bench Press
Load: 5RM
Sets: 5
Reps: 4
Tempo: 201
Rest: 60 seconds
Glute Ham Raise
Load: 5RM
Sets: 5
Reps: 4
Tempo: 201
Rest: 60 seconds
Side Deadlift
Load: 20RM
Sets: 2
Reps: 15
Tempo: 201
Rest: 60 seconds
DAY 3
Fifteen minutes of high-intensity aerobics consisting

of whatever you fancy (I prefer to herd cattle, but
you might not have that luxury). Just choose an
aerobic exercise that requires your max heart rate to
be at approximately 75 to 80%. Exercises like
jumping rope and running are good examples.
DAY 4
Jump Rope
Sets: 2

Duration: 90 seconds
Rest: 60 seconds
Inch Worm
Load: bodyweight
Sets: 2
Reps: 10
Rest: 60 seconds
Donkey Calf Raise
Load: 30RM
Sets: 2
Reps: 25
Tempo: 211
Rest: 60 seconds
Load: 30RM
Sets: 2
Reps: 25
Tempo: 201
Rest: 60 seconds
Bent Over Barbell Rows (supinated, shoulder-

width grip)
Load: 5RM
Sets: 5
Reps: 4
Tempo: 201
Rest: 60 seconds
Barbell Front Squat
Load: 5RM
Sets: 5

Reps: 4
Tempo: 201
Rest: 60 seconds
Incline Dumbbell Press
Load: 5RM
Sets: 5
Reps: 4
Tempo: 201
Rest: 60 seconds
Step-Ups
Load: 5RM
Sets: 5
Reps: 4
Tempo: 201
Rest: 60 seconds

leg first.
Alternating Shoulder Press
Load: 20RM
Sets: 2
Reps: 15
Tempo: 201
Rest: 60 seconds
DAY 5
Dumbbell Squat Thrust
Load: 20RM
Sets: 2
Reps: 15
Rest: 60 seconds

Skull Crushers (Triceps Extensions)
Load: 5RM
Sets: 5
Reps: 4
Tempo: 201
Rest: 60 seconds
Seated Dumbbell External Rotations
Load: 5RM
Sets: 5
Reps: 4
Rest: 60 seconds
Standing Partial Military Press
Load: 5RM
Sets: 5
Reps: 4
Tempo: 201
Rest: 60 seconds
Notes: Only lower the barbell to the top of your

head.
Barbell Good Morning
Load: 5RM
Sets: 5
Reps: 4
Tempo: 201
Rest: 60 seconds
Hanging Pike
Load: 5RM
Sets: 5
Reps: 4

Tempo: 201
Rest: 60 seconds
Waterbury Crucifix
Load: Use a load that equals your dumbbell

side raise 15 RM
Sets: 2
Reps: 10
Tempo: 201
Rest: 60 seconds
Overhead Figure 8's
Load: Use a load that equals your standing

dumbbell military press 10 RM
Sets: 2
Reps: 4 complete Figure 8's
Rest: 60 seconds
DAY 6 & 7
Fifteen to twenty minutes of high intensity aerobic

work.
Conclusion
At Waylon Jennings' first New York City gig, he

walked out on stage and told the crowd he was going
to play them some country music and he hoped
they'd like it. But if they didn't like it, he said, they'd
better keep their mouths shut because he'd kick all
of their asses. I won't be quite as harsh on my
naysayers. Just give this "outlaw" program a try and
see for yourself.
Note: Join Chad Waterbury is at the T-mag forum for

an interactive question and answer session! Coach
Waterbury will be fielding your questions for one
week (2.21.03 to 2.28.03) in the new T-mag Guest
Forum.
About the Author
Chad Waterbury is a strength and conditioning coach

with Bachelor of Science degrees in Human Biology

and Physical Science. Currently, he's studying

Graduate work in Physiology at the University of
Arizona. He operates his company, Chad Waterbury
Strength & Conditioning, in Tucson, AZ, where his
clientele consists of members of military special
forces units, athletes, professionals and non-athletes
seeking exceptional physical performance and
development. You can contact him through his
website, chadwaterbury.com.
© 1998 — 2003 Testosterone, LLC. All Rights

Reserved.
Discuss this article | Text Version
Billberg I am almost 100% sure that I am going to use this as

02/15/05
02:00 AM my next cycle starting in the beggining of April and
was curious if anyone completed this program and
what their results were. Any feedback will be greatly
appreciated.
Billberg Well, plans changed and I am going to start this

02/15/05
03:23 AM phase on monday so I will have to keep you posted.
The end of the seventh week will be the end of my
first 90 day cycle in serious lifting, eating, and pretty
much living a whole new life. I will Post before and
after pictures, stats and all that good stuff. See you
in 7 weeks!
Salv CW, would you change anything about OSC since it

02/16/05
09:50 PM was written in 2003? Will there be any OSC part 2
articles or similar coming out? Looking forward to
becoming an "Ass-stomping machine."
Salv
Chad Salv wrote:

Waterbury
02/17/05 CW, would you change anything about OSC since it
12:38 AM was written in 2003? Will there be any OSC part 2
Arizona, USA
articles or similar coming out? Looking forward to
becoming an "Ass-stomping machine."
Salv
Nope, no changes. But, lift fast and avoid failure.
AceQHoundd CW, do you prescribe warmups before each

og
02/21/05 movement in this program? or me, the bechpress is
05:46 AM

California, diificult to warm up on and it seems it would take a

USA
long time to warm up every lift. What would you
describe as a perfect warmup for OSC?
Equus123 Hey CW. Thanks so much for this great workout! This
02/21/05
01:51 PM is the beginning of my 3rd week now. I love it!!!
New Jersey,
USA
In reference the the warmup/cooldowns...
I had prior endurance to starting this program, so as

a warmup, I either get on the tredmill for 10 [2'
walk/8' run @ 5.5] or on the days that start with the
squat thrusts, I drop it down to 2' walk/5' run. The
cooldowns I do the same every day: 1' walk/10" run
@ 5.5-5.7. I find that ending my workout with a lift
makes me feel heavy. I don't really like that, so the
run at the end loosens everything up and I feel much
lighter on my feet. Just a personal thing.
Chad AceQHounddog wrote:

Waterbury
02/21/05 CW, do you prescribe warmups before each
08:41 PM movement in this program? or me, the bechpress is
Arizona, USA
diificult to warm up on and it seems it would take a
long time to warm up every lift. What would you
describe as a perfect warmup for OSC?
No warm-up needed since the GPP training at the

beginning of the workout effectively gets the blood
flowing. But, it won't hurt to perform 2-3 sets of 3-4
reps before exercises that you have trouble warming
up to.

Salv CW! Have just finished week 7 of OSC, and I have to

04/19/05
03:19 AM say that this was the most bad-ass workout program
I've done. It's hard to believe that my workout
partner and I have gone up in weight on exercises
like Waterbury walks with concomitant decreases in
rest intervals from 60s to 30s!!! Also, the fat loss
effect of this program is underrated. It took me out
of a fat loss plateau, allowing significant increases in
vascularity. And weighted squat thrusts are a
guaranteed way to win the respect of the people
working out around you.
I do have to say that I would not have been able to

complete this program without a workout partner to
keep me accountable to pushing that 60-55-. . .35,30
second envelope.
Any chances on getting an OSC part II?
Chad Salv wrote:

Waterbury
04/19/05 CW! Have just finished week 7 of OSC, and I have to
03:58 AM say that this was the most bad-ass workout program
Arizona, USA
I've done. It's hard to believe that my workout
partner and I have gone up in weight on exercises
like Waterbury walks with concomitant decreases in
rest intervals from 60s to 30s!!! Also, the fat loss
effect of this program is underrated. It took me out
of a fat loss plateau, allowing significant increases in
vascularity. And weighted squat thrusts are a
guaranteed way to win the respect of the people
working out around you.
I do have to say that I would not have been able to

complete this program without a workout partner to
keep me accountable to pushing that 60-55-. . .35,30
second envelope.
Any chances on getting an OSC part II?
Hey man, that's great to hear! Excellent job. No plans

for OSCII, at this point.
doctasarge Does this program go against CTs belief that weight

05/10/05
01:29 AM training while dieting should be done to preserve
muscle rather than lose fat?
Chad doctasarge wrote:

Waterbury
05/10/05 Does this program go against CTs belief that weight
01:37 AM training while dieting should be done to preserve
Arizona, USA
muscle rather than lose fat?

This program does preserve muscle, but it is not a

fat-loss program. But, for those who can withstand
the demand, it can help burn off those extra few
pounds. In addition, trainees reap a huge
cardiovascular advantage. Bottom line: this is a
conditioning program (hence the title) that can also
help trainees reach a caloric deficit.
doctasarge What program would you prescribe for cutting under

05/10/05
09:24 PM hypocaloric diet and lower carb? Thanks for your
response.
Chad doctasarge wrote:

Waterbury
05/11/05 What program would you prescribe for cutting under
03:20 AM hypocaloric diet and lower carb? Thanks for your
Arizona, USA
response.
Next Big 3 or Triple Total Training.
Salv CW,
05/13/05
08:28 PM
Just to let you know what an athlete is capable of
after 8 traditional weeks of OSC verbatim, this is the
hybrid program we (Billberg and I) are doing:
6AMs on M,W,F,Sat = AM portion of CT's Eastern

European BB.
4PMs on M,W,F,Sat = OSC as written.
3PMs on T,R = 400 meter sprints in accordance with

CT's Running Man parameters (this week was 400m x
6). Yes, twice a week, not once =)
We just got done with the first week (cept for

Saturday), and although this would normally be too
rigorous, we are not fatigued to the point where we
cannot complete our workouts half-assed.
gracie31 I'm going to start this workout tomorrow. Can you

06/01/05
04:01 PM explain wheather these supersets like the ABBH or do
you preform the complete exerices then move to the
next?
cccp21 Reminds me somewhat of the old "Soviet" gpp. In

07/25/05
12:27 AM addition some rolls and flips and basketball might not
hurt.Maybe some "hi" bar exercices.
Brandon Green

papi93 Dumbbell Squat Thrusts caught my eye the first time

08/11/06
05:17 PM that I read this article (I've read it twice). I had been
Wisconsin, doing Coach John Davies Burpees as part of my
USA
general physical preparedness training. I thought
that they were a test of mental toughness. This one
beats that. This exercise could be a good addition to
road work program that can be performed by mixed
martial artists or boxers.
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Outlaw Strength and Conditioning

I've learned a hell of a lot since my first Testosterone

file://localhost/E:/Dateien/Eigene%20Dateien/Training/Testosterone%20Nation%20-%20Ou... 25.01.2007 23:39:12

methods, but most of you just want to know what

Enter the Outlaw System

Most of my programs from this point forward will fall

Note: Although many will experience fat loss on this

This seven week program uses a fairly unique form of

You'll start out on week one with 60-second rest

file://localhost/E:/Dateien/Eigene%20Dateien/Training/Testosterone%20Nation%20-%20Ou... 25.01.2007 23:39:12

the same routine with half the rest periods! Now

The fact that the rest periods are constantly being

There are several exercises in this program you may

Alternating Shoulder Press

Assume the position of a squat with the bar resting

file://localhost/E:/Dateien/Eigene%20Dateien/Training/Testosterone%20Nation%20-%20Ou... 25.01.2007 23:39:12

Decline Dumbbell Pullover

Lie down on a 45-degree decline bench. Start with

file://localhost/E:/Dateien/Eigene%20Dateien/Training/Testosterone%20Nation%20-%20Ou... 25.01.2007 23:39:12

Donkey Calf Raise

Be sure to use a step or a box for this exercise to

This one is performed on a bench with the lower legs

Place a dumbbell between your arches. Keep it

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Dumbbell Squat Thrust (Modified "Burpee")

Begin in the standing position with dumbbells against

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I prefer these to be performed without the dedicated

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hook the heels underneath something solid so the

Contract the hamstrings and lower yourself slowly to

Assume a position similar to a pronated grip pull-up

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Assume a position where your feet are on the floor

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starting position your butt should be high in the air;

One-Legged Dumbbell Deadlift

While standing on one foot and with dumbbells held

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Hold two dumbbells overhead with the elbows locked

The figure eight pattern increases the instability of

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Seated Dumbbell External Rotation

Assume a position on the edge of a bench with the

Initiate this movement by simultaneously upright

To return to the starting position, internally rotate

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Squat down next to a barbell at your side and grab it

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Split squats look sort of like a stationary lunge with

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Perform the step-ups while holding dumbbells at your

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Hold two dumbbells in the crucifix position. Perform

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starting position (this constitutes one repetition). The

This exercise is excellent for medial/posterior deltoid

This exercise is formerly known as the "deadlift

To perform the Waterbury walk, go to the power rack

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level just below your knees. You may also be able to