Kako Skinuti Kilograme Za 12 Sedmica PDF

Copyright2009LeeHayward
Allrightsreserved.
LeeHaywardsTotalFitnessBodybuilding
www.LeeHayward.com
Nopartofthisbookmaybereproducedinanyform,exceptfortheinclusionof
briefquotationsinareview,withoutpermissioninwritingfromtheauthoror
publisher.
PublishedbyLeeHaywardinNewfoundland,Canada.
EditingandLayout:LeeAllenHoward(lee_allen_howard@yahoo.com)
AWORDOFCAUTION:DISCLAIMER
Thisbookisforreferenceandinformationalpurposesonlyandisnowayintendedas
medicalcounselingormedicaladvice.Theinformationcontainedhereinshouldnotbe
usedtotreat,diagnose,orpreventadiseaseormedicalconditionwithouttheadviceof
acompetentmedicalprofessional.Thisbookdealswithindepthinformationon
health,f itness,andnutrition.Mostoftheinformationappliestoeveryoneingeneral;
however,noteveryonehasthesamebodytype.Weeachhavedifferentresponsesto
exercisedependingonourchoiceofintensityanddiet.Beforemakinganychangesin
yourlifestyle,youshouldconsultwithaphysiciantodiscoverthebestsolutionforyour
individualbodytype.Theauthor,writer,editors,andgraphicdesignershallhave
neitherliabilitynorresponsibilitytoanypersonorentitywithrespecttoanydamage
orinjuryallegedtobecauseddirectlyorindirectlybytheinformationcontainedin
thisbook.
About the Author
LeeHaywardisacompetitivebodybuilder,musclebuildingcoach,
andoneofthemostsoughtoutf itnessprofessionalsonline.
Forover10yearshehascommittedhislifetohelpingaspiring
bodybuildersandf itnessenthusiastsbuildleanmuscle,burnoff
stubbornbodyfat,anddevelopalean,athleticmuscularphysiquethat
theycanbeproudof.
LeesTotalFitnessBodybuildingwebsitehasbeenonlinesinceJanuary
1999andhasbecomeoneoftheInternetsmostpopularbodybuilding
andf itnesswebsites,whichaveragesover100,000visitorseachmonth.
Whetheryourgoalistomakeacompletephysiquetransformation,or
justloseafewpoundsofstubbornbellyfat,LeeHaywardcanhelpget
theresultsyouwant!
Lee Hayward ForalimitedtimeLeeisgivingawayacomplete10PartMuscle

Muscle Building Coach BuildingTipseCourseinwhichhesharessomekillertrainingand
nutritiontricksthatwillhelpyoupackonsolidmusclemass,strip
awayexcessbodyfat,andtransformyoursoftmushybodyintoaripped
powerfulphysiqueinrecordtime!
This10PartMuscleBuildingeCoursehasarealworld$47value,but
rightnowyoucansignupanddownloaditforFREEat:
www.LeeHayward.com.
Contents
1. Introduction. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1
2. The Workout Routine . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3

Weeks1,2,and3 ...................................................... 4
Weeks4,5,and6 ...................................................... 6
Weeks7,8,and9 ...................................................... 8
Weeks10,11,and12 .................................................... 10
WhenYouHaveCompletedtheProgram .................................. 11
3. Exercise Photos . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 12
LegExtension ......................................................... 12
LegCurl .............................................................13
FullSquat............................................................13
LegPress ............................................................. 14
HackSquat ........................................................... 14
StandingCalfRaise ....................................................15
SeatedCalfRaise ......................................................15
InclineSitup......................................................... 16
LegRaise............................................................. 16
PulldownAbCrunch ..................................................17
Crunch ..............................................................17
FlatBarbellBenchPress ................................................ 18
InclineBarbellBenchPress .............................................. 18
DeclineBarbellBenchPress............................................. 19
InclineDumbbellBenchPress ........................................... 19
Dip .................................................................20
12WeekMassandPowerTrainingWorkoutProgram iv
PushupwithFeetElevatedontheStabilityBall.............................20
DumbbellBenchPressontheStabilityBall................................. 21
BarbellShoulderPress(MilitaryPress) .................................... 21
DumbbellShoulderPress ...............................................22
BarbellShrug.........................................................22
BentoverDumbbellLateralRaise ........................................ 23
BicepBarbellCurls..................................................... 23
DumbbellSideLateralRaise .............................................24
DumbbellFrontLateralRaise ............................................ 25
BarbellUprightRow ................................................... 25
BentoverBarbellRow ..................................................26
ChestsupportedRow ..................................................26
OnearmDumbbellRow ................................................27
LatPulldown.........................................................27
RegularDeadlift .......................................................28
PartialPowerRackDeadlift..............................................28
StiffleggedDeadlift ....................................................29
Hyperextension.......................................................29
SeatedCableRows .....................................................30
CableUprightRow.....................................................30
EZBarbellCurl ........................................................31
DumbbellCurl........................................................31
BicepCableCurl....................................................... 32
DumbbellPreacherCurl................................................ 32
BarbellPreacherCurl................................................... 33
OnearmOverheadDumbbellTricepsExtension............................ 33
TricepPushdown .....................................................34
LyingTricepExtension .................................................34
LeeHayward 12WeekMassandPowerTrainingWorkoutProgram v
Introduction
Igetalotofemailfrompeopleaskingmeallsortsofexerciserelated
questionssuchas:
HowmanydaysperweekshouldIworkout?
HowmanyexercisesshouldIdoforeachbodypart?
HowmanysetsandrepsshouldIdo?
ShouldIliftheavyweightslowrepsorlightweightshighreps?
HowoftenshouldItraineachbodypart?
Andsoon.
InthisdocumentIwillcoverthesequestionsandlayouta12week
workoutprogramthatyoucanfollowtomakesomegoodprogress.
Hopefully,Iwillclearupsomeoftheconfusionaboutworkingout.
Thereisreallynorightorwrongwaytoworkout.Youcouldask10
differentbodybuilderstoexplaintheirworkoutroutineandmost
likelyyouwouldget10differentanswers.
Everythingworks,butnothingworksforever.Thisisprobably
themostimportantthingtorememberformakingconsistentprogress
withyourworkouts.Youcanfollowmostanytypeofworkoutroutine,
andyouwillmakegoodprogressforthef irstfewweeks(providedthat
youaregettingadequatenutrition,rest,etc.).Butgenerallyafterafew
weeksoffollowingasetworkoutprogram,yourprogresswillslow
downandeventuallyyouwillnolongermakeprogresswiththat
routine.
Ourbodiesareverysmartandnaturallyaccommodatetostress.Your
bodywilladdaslittlemuscleasnecessarytogetthejobdone.Thisis
whyconstructionworkersgetonlybigenoughtohandletheexact
12WeekMassandPowerTrainingWorkoutProgram 1
Introduction
amountofworktheydoduringadayandnobigger,eventhoughthey
aredoingphysicalworkalldaylong.
Addingmuscleisaveryunnaturalthingtoyourbody.Youmust
constantlythrowcurveballsatyourmusclestogetthemtogrow.
Generally,youwillmakethebestprogressforthef irst3weeksof
startinganewworkoutroutine.After3weeks,yourbodystartstoadapt
andyourprogresswillslowdown.
InthefollowingworkoutroutineIhaveplaced4different3week
workoutcyclesbacktobacktomakea12weekworkoutprogram.
Thisprogramrequiresyoutoworkout4daysperweek.Ideallyyou
wouldworkoutonMonday,Tuesday,Thursday,andFriday,andreston
Wednesdaysandweekends.Butifthisdoesntf ityourschedule,you
canworkoutonotherdaysoftheweek.Justmakesurethatyoudonot
workoutformorethan2daysinarowbeforetakingadayoff.By
doingthisyouwillgiveyourbodyplentyoftimeforrecuperationand
musclegrowth.Musclesdonotgrowwhileyouareworkingout;
theygrowwhileyouareresting.Workingoutwillstressand
damagethemusclesslightly.Thenyourbodyreactsbybuildingupthe
musclesinordertohandletheextraworkandstress.
LeeHayward 12WeekMassandPowerTrainingWorkoutProgram 2
The Workout Routine
The12weekprogramisdividedintofourcycles.Youwillfocuson
differentexercisesduringeach3weekcycle.Thiswillallowyouto
makeconsistentprogressoverthelongterm.
Youwillnotlosestrengthbychangingexerciseslikethiseveryfew
weeks.Infact,thiswillhelpyoutomakeconsistentstrengthgains.
Eventhoughyoumaybedoingdifferentexercisesandworkingthe
musclesfromdifferentangles,youwillstillbuildupstrengthinthese
musclegroups.
Ifyoustickwithaparticularexerciseorworkoutroutineformorethan
6weeks,yourstrengthgainswillstopandinmanycasesyouwill
actuallylosestrength.Forexample,youmaystartagreatworkout
routineandforthef irstfewweeksmakegoodprogress;youareableto
increasetheweightsthatyouareliftingandyoufeelreallygoodabout
theroutine.Butthenafterseveralweeksyouf indthatyouareno
longermakingprogressandeventuallyyouarestrugglingtoliftthe
weightsthatyoupreviouslyliftedwithnoproblems.
Thekeytoavoidingthispitfallistochangeyourmajormusclegroup
exerciseseveryfewweeks.Thisway,youcanstillworkthemuscles
hardandmakeconsistentprogress.Andbecauseyouareworkingthe
musclesandjointsatdifferentangles,youcanavoidinjuriescausedby
doingrepetitivemovements.
Note:Theexercisesinthefollowingchartarehyperlinkedtotheir
photosinExercisePhotosonpage 12.
TheWorkoutRoutine
Weeks 1, 2, and 3
Dothefollowingworkoutroutineinweeks13.
Keeprecordsoftheexercises,weights,sets,andrepsthatyoudo.Each
workout,trytobeatwhatyoudidforyourpreviousworkout.Withthe
squat,deadlift,andinclinebarbellbenchpress,trytoadd5poundsto
thebareachweekanddothesamenumberofsetsandreps.
Day Exercise Work
Monday Light cardio 5 min. to warm up
Full squats Do a couple of warmup sets first

5 sets of 5 reps (train heavy, but not to
failure)
Regular deadlifts Do a couple of warmup sets first

failure)
Standing calf raises 5 sets of 10 reps
Leg raises 5 sets of 10 reps
Incline sit-ups 3 sets of 10-20 reps
Tuesday Light cardio 5 min. to warm up
Incline barbell bench press Do a couple of warmup sets first

failure)
Seated dumbbell shoulder 5 sets of 8 reps

press
Bicep cable curls 5 sets of 10 reps

(from the low pulley)
Tricep push-downs (using 5 sets of 10 reps

straight bar attachment)
Bent-over dumbbell lateral 3 sets of 10-15 reps

raises
Wednesday REST REST
Thursday Light cardio 5 min. to warm up
Leg press Do a couple of warmup sets first

4 sets of 15 reps
Leg curls 4 sets of 15 reps
Wide-grip lat pull-downs 4 sets of 15 reps
Hyper-extensions 4 sets of 10 reps
Pull-down ab crunches 4 sets of 15 reps
TheWorkoutRoutine
Day Exercise Work
Friday Light cardio 5 min. to warm up
Incline dumbbell bench press Do a couple of warmup sets first

4 sets of 10 reps
Dumbbell side lateral raises 4 sets of 10 reps
Dumbbell curls 4 sets of 12 reps
Tricep push-downs 4 sets of 12 reps

(with rope attachment)
Barbell upright rows 3 sets of 15 reps
TheWorkoutRoutine
Weeks 4, 5, and 6
declinebenchpressandthebentoverbarbellrow,trytoadd5pounds
tothebareachweekanddothesamenumberofsetsandreps.
Day Exercise Work
Bent-over barbell rows Do a couple of warmup sets first

5 sets of 8 reps
Barbell shoulder shrugs 5 sets of 10 reps
Leg extensions 5 sets of 10 reps
Seated calf raises 5 sets of 10 reps
Incline sit-ups 3 sets of 10-20 reps
Decline barbell bench press Do a couple of warmup sets first

failure)
Seated barbell shoulder press 5 sets of 8 reps

(military press)
Barbell preacher curls 5 sets of 10 reps
Lying triceps extension 5 sets of 10 reps

(with the EZ bar)
Cable upright rows 3 sets of 15 reps

Wednesday REST REST
Hack squats Do a couple of warmup sets first

4 sets of 15 reps
Stiff-legged deadlifts 4 sets of 15 reps
Seated cable rows 4 sets of 15 reps
Crunches 4 sets of 25+ reps
TheWorkoutRoutine
Day Exercise Work
Flat dumbbell bench press Do a couple of warmup sets first

(use dumbbells instead of a 4 sets of 10 reps
barbell)
Dumbbell front lateral raises 4 sets of 10 reps
Bicep barbell curls 4 sets of 12 reps

(with V-bar attachment)
Close-grip lat pull-downs 4 sets of 15 reps
TheWorkoutRoutine
Weeks 7, 8, and 9
squat,partialdeadlift,andflatbarbellbenchpress,trytoadd5pounds
tothebareachweekanddothesamenumberofsetsandreps.
Day Exercise Work
Full squats Do a couple of warmup sets first

failure)
Partial power rack deadlifts Do a couple of warmup sets first

failure)
Chin-ups 4 sets of as many reps as you can do
Flat barbell bench press Do a couple of warmup sets first

failure)
Bent-over dumbbell lateral 4 sets of 10 reps

raises
Dumbbell side lateral raises 4 sets of 10 reps
Dumbbell front lateral raises 4 sets of 10 reps
Bicep cable curls 5 sets of 10 reps

Tricep push-downs (using 5 sets of 10 reps

straight bar attachment)
Wednesday REST REST
TheWorkoutRoutine
Day Exercise Work
Hack squats Do a couple of warmup sets first

5 sets of 10 reps
Leg press 4 sets of 15 reps
Chest-supported rows (such 4 sets of 10 reps

as the T-bar row, hammer
strength seated row, etc.)
Hyper-extensions 4 sets of 10 reps
Dumbbell bench press on the Do a couple of warmup sets first

stability ball 4 sets of 10 reps
Dumbbell shoulder press on 4 sets of 10 reps

the stability ball
EZ bar biceps curls 4 sets of 12 reps
One-arm overhead dumbbell 4 sets of 12 reps

extensions
One-arm dumbbell rows 3 sets of 15 reps
TheWorkoutRoutine
Weeks 10, 11, and 12

weighteddipsandlegpress,trytoadd5poundstothebareachweek
anddothesamenumberofsetsandreps.
Day Exercise Work
Leg press Do a couple of warmup sets first

failure)
Stiff-legged deadlifts Do a couple of warmup sets first

failure)
Wide-grip lat pull-downs 4 sets of 10 reps
Incline sit-ups 5 sets of 15 reps
Dips (add extra weight if Do a couple of warmup sets first

needed) 5 sets of 5 reps (train heavy, but not to
failure)
Chin-ups 4 sets of as many reps as you can do
Side lateral raises 4 sets of 10 reps
Seated barbell shoulder press 4 sets of 10 reps

(military press)
Bicep dumbbell preacher curls 5 sets of 10 reps
Wednesday REST REST
Full squats 4 sets of 15 reps
Leg extensions 4 sets of 15 reps
Seated cable rows 4 sets of 10 reps
Standing calf raises 4 sets of 10 reps
TheWorkoutRoutine
Day Exercise Work
Push-ups with feet elevated 4 sets of as many reps as you can do

on a stability ball
Seated dumbbell shoulder 4 sets of 10 reps

press
Superset Standing one-arm dumbbell 4 sets of 12 reps

these curls
two
exercises One-arm overhead dumbbell 4 sets of 12 reps
triceps extensions
Close-grip lat pull-downs 4 sets of 15 reps
When You Have Completed the Program

Afteryoucompletethis12weekworkoutprogram,youcangothrough
theprogramagainandstrivetobeatyourpersonalbestliftsfromthe
f irsttimethrough.Oryoucanmoveontosomethingtotallydifferent.
Exercise Photos
Herearepicturesofalltheexercisesthatyouwillbedoingduringthe
12weektrainingprogramIhaveoutlinedforyou.Mostofthemare
prettystraightforward,butifyouareunsureofanyoftheexercises,
youcanrefertotheseexercisepictures.
Leg Extension
ExercisePhotos
Leg Curl
Full Squat
ExercisePhotos
Leg Press
Hack Squat
ExercisePhotos
Standing Calf Raise
Seated Calf Raise
ExercisePhotos
Incline Sit-up
Leg Raise
ExercisePhotos
Pull-down Ab Crunch
Crunch
ExercisePhotos
Flat Barbell Bench Press
Incline Barbell Bench Press
ExercisePhotos
Decline Barbell Bench Press
Incline Dumbbell Bench Press
ExercisePhotos
Dip
Push-up with Feet Elevated on the Stability Ball
ExercisePhotos
Dumbbell Bench Press on the Stability Ball
Barbell Shoulder Press (Military Press)
ExercisePhotos
Dumbbell Shoulder Press
Barbell Shrug
ExercisePhotos
Bent-over Dumbbell Lateral Raise
Bicep Barbell Curls
ExercisePhotos
Dumbbell Side Lateral Raise
ExercisePhotos
Dumbbell Front Lateral Raise
Barbell Upright Row
ExercisePhotos
Bent-over Barbell Row
Chest-supported Row
ExercisePhotos
One-arm Dumbbell Row
Lat Pull-down
ExercisePhotos
Regular Deadlift
Partial Power Rack Deadlift
ExercisePhotos
Stiff-legged Deadlift
Hyper-extension
ExercisePhotos
Seated Cable Rows
Cable Upright Row
ExercisePhotos
EZ Barbell Curl
Dumbbell Curl
ExercisePhotos
Bicep Cable Curl
Dumbbell Preacher Curl
ExercisePhotos
Barbell Preacher Curl
One-arm Overhead Dumbbell Triceps Extension
ExercisePhotos
Tricep Push-down
Lying Tricep Extension

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Copyright2009LeeHayward

Lee Hayward ForalimitedtimeLeeisgivingawayacomplete10PartMuscle

2. The Workout Routine . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3

Day Exercise Work

Monday Light cardio 5 min. to warm up

Full squats Do a couple of warmup sets first

Regular deadlifts Do a couple of warmup sets first

Standing calf raises 5 sets of 10 reps

Leg raises 5 sets of 10 reps

Incline sit-ups 3 sets of 10-20 reps

Tuesday Light cardio 5 min. to warm up

Incline barbell bench press Do a couple of warmup sets first

Seated dumbbell shoulder 5 sets of 8 reps

Bicep cable curls 5 sets of 10 reps

Tricep push-downs (using 5 sets of 10 reps

Bent-over dumbbell lateral 3 sets of 10-15 reps

Wednesday REST REST

Thursday Light cardio 5 min. to warm up

Leg press Do a couple of warmup sets first

Leg curls 4 sets of 15 reps

Wide-grip lat pull-downs 4 sets of 15 reps

Hyper-extensions 4 sets of 10 reps

Pull-down ab crunches 4 sets of 15 reps

Day Exercise Work

Friday Light cardio 5 min. to warm up

Incline dumbbell bench press Do a couple of warmup sets first

Dumbbell side lateral raises 4 sets of 10 reps

Dumbbell curls 4 sets of 12 reps

Tricep push-downs 4 sets of 12 reps

Barbell upright rows 3 sets of 15 reps

Day Exercise Work

Monday Light cardio 5 min. to warm up

Bent-over barbell rows Do a couple of warmup sets first

Barbell shoulder shrugs 5 sets of 10 reps

Leg extensions 5 sets of 10 reps

Leg curls 5 sets of 10 reps

Seated calf raises 5 sets of 10 reps

Incline sit-ups 3 sets of 10-20 reps

Tuesday Light cardio 5 min. to warm up

Decline barbell bench press Do a couple of warmup sets first

Seated barbell shoulder press 5 sets of 8 reps

Barbell preacher curls 5 sets of 10 reps

Lying triceps extension 5 sets of 10 reps

Cable upright rows 3 sets of 15 reps

Wednesday REST REST

Thursday Light cardio 5 min. to warm up

Hack squats Do a couple of warmup sets first

Stiff-legged deadlifts 4 sets of 15 reps

Seated cable rows 4 sets of 15 reps

Leg raises 4 sets of 12 reps

Crunches 4 sets of 25+ reps

Day Exercise Work

Friday Light cardio 5 min. to warm up

Flat dumbbell bench press Do a couple of warmup sets first

Dumbbell front lateral raises 4 sets of 10 reps

Bicep barbell curls 4 sets of 12 reps

Tricep push-downs 4 sets of 12 reps

Close-grip lat pull-downs 4 sets of 15 reps

Day Exercise Work

Monday Light cardio 5 min. to warm up

Full squats Do a couple of warmup sets first

Partial power rack deadlifts Do a couple of warmup sets first

Chin-ups 4 sets of as many reps as you can do