The Complete Training Guide for Men By John Sokolowski, CSCS

Consult with a physician prior to beginning any fitness program. Do this program at your own risk.

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Introduction: This program has one main objective. It was designed to help men fit exercise into their busy lives. We all have busy lives and fitness is usually the first thing to be scrapped when our days fill up with too many commitments. The Complete Training Guide for Men was created for men who have a job and a life. As lack of time is cited as the main reason why people do not exercise regularly, The Complete Training Guide for Men was designed to be as done as quickly as possible. You will see that the workouts in here are shorter than traditional weight training routines, but don’t think that makes them less effective. If you can fit in two hours a week of watching TV or surfing the internet, then you have enough time to dedicate to this program. The big difference you’ll find with this program compared to traditional weight training programs is that this is athletic-based. What is athletic-based training you ask? Well, athletic-based training is focused on developing strength, power and speed and stamina (the elements needed to be a dominant athlete). Athletic-based training is not just concerned with having bigger biceps. The exercises in this training manual are based on programs used by both professional and Olympic athletes around the world. This type of training is not the same-old bodybuilding routines that you’ve seen in those muscle magazines for years are years. The programs in here will not only get you in the best shape of your life, they will also make you a better athlete. You may be telling yourself that you do not have the time in the day to dedicate to training like a professional athlete. Well, there is another benefit to the workouts in this book. They have been designed in such a way that you’ll be in and out of the gym in less than 45 minutes. The key to reducing the time it takes to complete the routines in this book is the utilization of two concepts. 1. Compound exercises 2. Supersets

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Compound exercises work various parts of the body in one movement. Therefore, more muscles are worked together, so you get more bang for your buck in terms of time. Supersets are exercises that are done one after another in order to reduce the time you spend sitting around doing nothing. You may do one, two, three and even four exercises consecutively before taking a break. You will not only complete more exercises in less than before, but you will also work you cardiovascular system at the same time. Therefore, you will improve your strength and cardio in just one routine. Now, let’s get to the basic principles of the program that will help you get the most out of your workouts.

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• Consistency • Proper Technique • Progression • Recovery • Common Sense Consistency means making it to all of your workouts. you should be able to complete all of your workouts in each program but life can be busy. Do not let your ego get in the way and use improper technique just so you can lift more weight. But if you only complete fifty percent of your workouts then you can’t expect the results you would get if you completed one hundred percent of them. For any training program to work you have to be continually challenging your body. Ideally. Progression in your routine means that you continually challenge yourself with the weight you can lift and the repetitions you can complete. No one will get results training just once a week. It is acceptable if you miss one workout every few weeks. If you are able to -5- . Recording your workouts is the best way to track your progress. Proper Exercise Technique is integral to any successful workout routine. For that reason workout sheets are included in this book so that you will be able to record every one of your workouts. The rule here is to do the exercise properly in its entire ROM (range of motion). Two of the routines in this book consist of four workouts per week at approximately 45 minutes for each. All exercises should be done with a weight that you can control so that you reduce the risk of injuring yourself.Basic principles: To get the most out of The Complete Training Guide for Men you need to follow five basic principles.

Common Sense always has to be used when doing any training program. If you feed your body substandard fuel on a daily basis and get drunk every weekend. Also. or if you have never done a strength training program. Enjoy! -6- . Recovery is just as important as your time spent in the gym. If you start off with the advanced program and are having difficulty then switch to the beginner program. then your training progress will dramatically suffer. do not try to complete two workouts in one day because you missed a workout that week. That means consuming alcohol and processed foods in moderation and getting seven to eight hours of sleep a night.complete the prescribed number of sets and repetitions (with proper technique) for an exercise. Begin with the beginner program if you are getting back into an exercise routine. Your muscles grow when you are not in the gym so it is integral that you take care of your body when you are not training. Although we all sometimes have nagging pains it is vital that you do not try to continue training when you have an injury that could seriously hurt you in the long run. then you need to increase your weight the next time you do that exercise.

Note: In three of the warm-up exercises a stick is used in the photo examples. no matter how short on time you are. You should not be gasping for air at the end of this portion. Do one to two sets of each.Dynamic Warm up Before any workout you need to warm up. but you should be starting to break a sweat. skipping. If you do not have a stick. then a skipping rope or rubber band can be used as an alternative. Following that do the ten exercises listed below to warm up your entire body. Always begin with five minutes of jogging. -7- . or any activity that will gradually elevate your heart rate and body temperature. biking.

Bend to the other side to complete one repetition. 2. Bend to one side until you feel a stretch in your side. Bend to the other side to complete one repetition. 1 set = 10 – 12 repetitions per side Stick Side to Side Twist 1. Hold 2. 2. 2. Lift the weights at a 45o angle until your hands are level with the top of your head. You will feel a stretch in your shoulders. 1 set = 10 – 12 repetitions -8- .5 –5 lb plates or dumbbells at your side. 1 set = 10 – 12 repetitions per side Open Can Raise 1. middle and upper back. Stand with stick 4 to 5 inches above your head and level with your ears. Stand with stick 4 to 5 inches above your head and level with your ears.Stick Side Bend 1. Twist your body as far as comfortably possible to one side while keeping the stick in the same position above your head.

2. Squat slowly and go as low as possible while still keeping your upper body straight. Stand with your hands on a wall with one leg slightly forward. 3. 2. Swing your legs in each direction as far as you can comfortably. 1 set = 10 – 12 repetitions Body Weight Squat 1. Rotate your shoulders until your forearms are perpendicular to the floor.5 – 10 lb plates or dumbbells with your elbows elevated and level with your shoulders. Squat until you can feel a stretch in your groin area. 1 set = 10 – 12 repetitions per side Lateral Leg Swing 1. 1 set = 10 – 12 repetitions Body Weight Lateral Squat 1. Your arms can be extended or crossed on your chest. Hold 2. 2-3. 1 set = 10 – 12 repetitions per side -9- . Move to one side until the opposite leg is completely extended. Stand with feet a wider than shoulder-width apart. 2. Stand with feet a little wider than shoulder-width apart.Rotator Cuff 1. Move to the other side while focusing on staying low.

3.10 - . The stick should be 4-6 inches above your head and slightly behind. elevate your heels in order to help with completing the movement. 3. 1 set = 10 – 12 repetitions . Keep a proper back arch and your legs slightly bent.5-5 lb plate. Swing your inside leg forward comfortably until you feel a stretch in your hamstring. Hold a wooden stick with a wide grip above your head. Bring your leg down and repeat the same action in the opposite direction. Stand with one hand on a wall with your inside leg slightly elevated. Lower yourself as far as you can go while maintaining proper form. Rotate your leg around as if it is going over an invisible barrier. 1 set = 10 – 12 repetitions front wards and backwards on each leg. Swing the leg back as far as you can comfortably.Front to Back Leg Swing 1. 2. This can be done using a 1-inch board or placing each heel on 2. 2. * If you have difficulty completing the movement due to tightness in the hips and back. 1 set = 10 – 12 repetitions per side Hurdle Trail Leg 1. Stand with feet shoulder width apart. Stick Snatch Squat 1. Stand with your hands placed on a wall while being slightly on your toes. 2.

2. Jump as high you can while focusing on just using your lower legs (calves and ankles).Ankle Hop 1. 1 set = 20 – 30 repetitions . Stand with your feet shoulder width apart and your hands on your hips. As soon as you land.11 - . repeat the movement and focus on spending as little time as possible in contact with the floor.

Do both the upper and lower body workouts twice a week. The beginner workout for this phase does not have any supersets. The way to recognize if an exercise is part of a superset is if a letter follows the number of an exercise. Once you finish those you are to take a ninety second break. The rest you are to take between sets appears in the third column. Don’t forget to write down the date of each of your workouts to track how consistent you are with the program. after you do a set of dumbbell split squats you are to do a set of stability ball leg curls. Remember to challenge yourself each workout but work with weight that you can do with proper form and tempo. repetitions and recovery appear in the corresponding columns on the workout sheet. Repetitions for the exercises in this phase are primarily in the range of ten to twelve repetitions. the first exercise on the lower body workout for this phase is the barbell squat. Also. If you are wondering “es” in the repetitions column is short for “each side”. The next two exercises on the lower body program are part of a superset because the numbers are followed by letters. For example. After each set of barbell squat you are to take a ninety second break. Repeat this two more times before moving on to the following superset of standing calf raises and med ball seated twists. Do three sets of each exercise before progressing to the next exercise. It is vital to always take one day off after doing two days of this program. Many of the exercises you are doing in this program require you do them individually for each arm or leg. For example.Phase 1 – Building Mass (Three weeks) The first phase of this program focuses on building mass. Take Saturday and Sunday off and begin the second week on Monday. You have to give your upper and lower body two days rest between workouts to provide adequate recovery. If you are able to complete the full number of repetitions of each exercise then increase the weight for the following workout. 2m means two minutes. do the first lower and upper workouts on Monday and Tuesday respectively. Preferably. remember to record the weight used and repetitions for . The dumbbell split squats is symbolized as 2a. Following each exercise the number of sets. Take Wednesday off to allow your body to recuperate and do the upper and lower workouts again on Thursday and Friday respectively. A letter does not follow the number one so it is done by itself. and stability ball leg curl is 2b.12 - . Therefore. 90s means ninety seconds. The advanced workout for this phase consists of supersets.

each of your exercises. or all of your exercises.13 - . . This will ensure that you challenge yourself each time you are in the gym and that you make the most of your workouts. A column for a fourth set is on the program sheet if you want to do an additional set for any.

Dumbbell Flat Bench Press 3 4. Barbell Squat 3 3 8 es 2m 2.Phase 1: Beginner Strength Coach: John Sokolowski. Seated Cable Row 3 3. CSCS Program #1: 4 day/week Rep Desired S 1 S2 S3 S4 S1 S2 S3 S4 S1 S2 S3 S4 S1 S2 S3 S4 S1 S2 S3 S4 Rest S1 S2 S3 S4 Name: Lower Body 2x/wk Upper Body 2x/wk Lower Body 10 2m Set 1. Dumbbell Bent Arm Lateral Raise 3 5. Stability Ball Leg Curl 8-12 2m 1012 8-12 es Rep Desired S 1 S2 S3 S4 S1 S2 S3 S4 S1 S2 S3 Rest S4 S1 S2 S3 S4 S1 3 4. Dumbbell Bicep Hammer Curl 3 6. Standing Dumbbell Shoulder Press 810 810 1012 1012 1030 es 90s 90s 90s 2m 2m 3 2. Vertical Leg Scissors 3 14 . Med Ball Seated Twist 3 Upper Body 10 2m Set S2 S3 S4 S1 S2 S3 S4 1. Dumbbell Split Squat (or use only bodyweight) 3. Standing Calf Raises 90s 3 90s 5.

Dumbbell Bicep Hammer Curl 3 3b. Stability Ball Leg Curl 8-12 90s 1012 8-12 es Rep Desired S 1 S2 S3 S4 S1 S2 S3 S4 S1 S2 S3 Rest S4 S1 S2 S3 S4 S1 3 3a. Seated Cable Row 3 2a. Dumbbell Split Squat (or use only bodyweight) 2b. CSCS Program #1: 4 day/week Lower Body 2x/wk Upper Body 2x/wk Lower Body 10 90s Set S2 S3 S4 1. Barbell Squat 3 3 8 es 0s 2a. Med Ball Seated Twist 3 Upper Body 10 0s Set S2 S3 S4 S1 S2 S3 S4 1a.Phase 1: Advanced Name: Rep Desired S 1 S2 S3 S4 S1 S2 S3 S4 S1 S2 S3 S4 S1 S2 S3 S4 S1 S2 S3 S4 Rest S1 Strength Coach: John Sokolowski. Standing Calf Raises 90s 3 0s 3b. Dumbbell Bent Arm Lateral Raise 3 3a. Dumbbell Flat Bench Press 3 2b. Standing Dumbbell Shoulder Press 810 810 1012 1012 1030 es 90s 0 90s 0s 90s 3 1b. Vertical Leg Scissors 3 15 .

practice the motion with a wooden stick or 5-10 lb bar. Curl the ball in while keeping your hips elevated. Lift your hips off the floor while keeping your legs bent. Place your feet on the ball with your legs slightly bent. 2. 2. 3. Stability Ball Leg Curl 1. Dumbbell Split Squat 1. Return to the starting position. Lower your self until your back knee is approximately an inch from the floor. Stand with legs in a split position. Do the prescribed number of repetitions on one leg before switching to the other. Make sure your front knee is just above or slightly over your front foot at the bottom of the movement.5-5 lb plates in order to help with completing the movement. Lower yourself until your hamstrings are parallel with the floor. Never sacrifice form for weight as this may lead to serious injury. Return to the top position while keeping the front foot flat throughout the entire movement. Alternatively. Maintain a proper arch in your back.Lower Body Barbell Squat 1. * If you have difficulty getting low due to tightness in the hips and back. 16 . Stand with the bar on your upper back and not on your neck. 2. Keep a proper back arch and your legs slightly bent. elevate your heels using a 1-inch board or two 2. *Repeat for the prescribed number of repetitions.

* If a med ball is not available use a weighted place or dumbbell as an alternative. Return slowly to the starting position and repeat for the prescribed number of repetitions. 2. 2. Stand up on the balls of your feet and focus on contracting your calves at the top of the movement. Hold a medicine ball while keeping your arms slightly bent. 17 .Standing Calf Raise 1. 3. Twist to the other side and repeat for the prescribed number of repetitions. while holding dumbbells at your side. Stand with the balls of your feet slightly elevated on either a board or weighted plates. Twist to one side while focusing on your abs doing the work. Med Ball Seated Twist 1. Lean back slightly until you feel that your abs are contracted.

Pull the cable to just below your chest.Upper Body Standing Dumbbell Shoulder Press Stand with feet shoulder width apart and keep your legs slightly bent. 18 . • Focus on pinching your shoulder blades together as you pull the cable towards you. Maintain a proper arch in your back and keep your abdominal area tight. Seated Cable Row Sit with feet shoulder width apart and keep your legs bent. Lower the weight under control back to the starting position. Once the weight has reached overhead lower the weight under control back to the starting position. 1. Maintain a proper arch in your back and keep your abdominal area tight. 1. 2. When initiating the lift it is allowable to bend your legs slightly to help with pushing the weight overhead. Bring the dumbbells all the way down until they touch your chest. 2. Dumbbell Flat Bench Press Keep shoulders and buttocks on the bench throughout the entire lift. Push the dumbbells back up until they touch. 2. Focus on your back doing the exercise. 1.

back to the starting position. * Keep arms at a 90o angle throughout the exercise. Stand with dumbbells at your side in a neutral position. Pull the dumbbells up to your shoulders while keeping elbows at your side. Then lower the weight back to the starting position. 2. Keep your arms locked at a 90o angle. Lower your leg. * Do not use momentum to move the weight. Focus on your biceps doing all of the work. Your elbows and wrists should be level with each other at the top of the lift. Dumbbell Bicep Hammer Curl 1. Push the weight to your side while keeping your arms at a 90o angle. 2. Keep your legs slightly bent and lift one leg up 45o.Dumbbell Bent Arm Lateral Raise 1. 3. to the starting position and then repeat the same movement with the other leg. Lift your legs so they are 2-3 inches off of the floor. 3. Vertical Scissors Lie flat on your back and keep your shoulders on the floor. * if your lower back hurts while performing this exercise place your hands so that they are under your lower back and the top of your butt. Lower the weight. 1. with control. using control. 19 . Focus on your lower abdominals and hip flexors doing all of the work 2.

do the first lower and upper workouts on Monday and Tuesday respectively. Do both the lower and upper body workouts twice a week. while the advanced one does. overhead split squats and barbell military press. As in the first phase. If you are doing the beginner program and are unsure if you should upgrade to supersets then try to incorporate supersets gradually in to your workouts. and do the upper and lower workouts again on Thursday and Friday respectively. You have to give your upper and lower body two days rest between workouts to provide adequate recovery. It is vital to always take one day off after doing two days of this program. It is essential that you pay close attention on your form with these exercises in order to prevent any injuries. In phase two you will begin doing more technically difficult exercises such as deadlifts. Good luck. Just as in phase two. Remember to work at your own pace. Continue to challenge yourself with the weight you use but always err on the side of caution. Begin by super setting two exercises together for a workout.Phase 2 – Increasing Strength (Three weeks) The second phase of the program is focused on improving your strength while continue to build on the mass you developed in the first phase of the program. Take Saturday and Sunday off and begin the second week on Monday. until you are eventually doing all of the supersets as prescribed in the advanced program. 20 . Take Wednesday off to allow your body to recuperate. the beginner program does not have any supersets.

Dips 3 4. Dumbbell Romanian Deadlift 4. Barbell Military Press 8e s 810 810 10 90s 2m 2m 2m 3 2. Med Ball Lateral Squat and Press 5. Horizontal Leg Scissors 3 21 . Dumbbell Bicep Curl 2030 es 90s 3 6. CSCS Program #2: 4 day/week Rep Desired S 1 S2 S3 S4 S1 S2 S3 S4 S1 S2 S3 S4 S1 S2 S3 S4 S1 S2 S3 S4 Rest S1 S2 S3 S4 Name: Lower Body 2x/wk Upper Body 2x/wk Lower Body 8 2m Set 1.Phase 2: Beginner Strength Coach: John Sokolowski. Flat Dumbbell Chest Fly 3 5. Deadlift 3 2.Dumbbell Alternating Back Row 3 3. Alternating Static Plank 3 Upper Body 8 2m Set S3 S4 S1 S2 S3 S4 S1 S2 S3 S4 1. Overhead Split Squat 8 2m 3 6-8 es 2m 3 3 8e s 2030 se c 90s Rep Desired S 1 S2 S3 S4 S1 S2 S3 S4 S1 S2 S3 Rest S4 S1 S2 2m 3.

Horizontal Leg Scissors 3 22 . Dumbbell Romanian Deadlift 3a. Flat Dumbbell Chest Fly 3 3b. Barbell Military Press 8e s 810 810 10 0 0 2m 0 3 2a. CSCS Rep Desired S 1 S2 S3 S4 S1 S2 S3 S4 S1 S2 S3 S4 S1 S2 S3 S4 S1 S2 S3 S4 Rest S1 S2 S3 S4 Name: Program #2: 4 day/week Lower Body 2x/wk Upper Body 2x/wk Lower Body 8 2m Set 1. Dumbbell Alternating Back Row 3 2b. Deadlift 3 2a. Overhead Split Squat 8 2m 3 6-8 es 0 3 3 8e s 2030 se c 2m Rep Desired S 1 S2 S3 S4 S1 S2 S3 S4 S1 S2 S3 Rest S4 S1 S2 0 2b. Med Ball Lateral Squat and Press 3b. Dumbbell Bicep Curl 2030 es 2m 3 3c. Dips 3 3a.Phase 2: Advanced Strength Coach: John Sokolowski. Alternating Static Plank 3 Upper Body 8 2m Set S3 S4 S1 S2 S3 S4 S1 S2 S3 S4 1.

keeping your legs in the same position and maintaining a proper back position. Slowly bend at your hips and lower your body. focusing on lifting with the legs. * It is important to keep a proper arch in your back throughout the exercise. Stand with legs in a split position with arms straight over your head. Begin with your legs slightly bent and a proper arch in your back. Keep the bar close to your body while lifting. 2. Make sure your front knee is just above or slightly over your front foot at the bottom of the movement. 3. Do the prescribed number of repetitions on one leg before switching to the other.Lower Body Deadlift 1. Overhead Split Squat 1. Pull the weight from the floor. Grip a barbell on the floor with feet shoulder width apart. Dumbbell Romanian Deadlift 1. 2. Return to starting position while keeping the front foot flat throughout the entire movement. 2. knees bent. Maintain a proper arch in your back. At the top of the movement bend your legs slightly and lower the weight under control back to the starting position. Lower yourself until you feel a stretch in your hamstrings. 23 . and a proper arch in your back. Pull yourself back into the starting position while keeping your legs and back in the same position. Lower your self until your back knee is approximately an inch from the floor. * A med ball can also be used as alternative to dumbbells.

24 . (Note: Hold each position for the prescribed time stated in the program. Shift over to support yourself on both elbows. Begin with legs spread apart in a squat position. 2. and back straight. Alternating Static Plank 1. Press the med ball away from your body and bring it back to your chest. in a plank position. Shift over to the other elbow. Shift over to the opposite side and repeat. * A plate of equal weight may be used as an alternative to a med ball. 3.) * Do not let your hips drop throughout this exercise. 2. Hold the med ball near your chest. With your body in a straight line. support yourself on one elbow. Shift to one side until your outside leg is completely extended.Med ball Lateral Squat & Press 1.

* Maintain a slight arch in your back throughout exercise. push your body back up into the starting position. with palms facing front. but not locked. and contract abs. Bend at waist. and knees. Using your arms. Dips 1. 25 . 2. Pull one dumbbell to your chest and then return to starting position. and knees bent. Dumbbell Alternating Back Row 1. Lower the weight under control back to the starting position. 3. Repeat the same movement with the other arm. 2. with arms straight. Hold a barbell across front shoulders. Do not go any lower as this may put too much stress on your shoulders.Upper Body Barbell Military Press 1. you can place a dumbbell between your feet or use a belt that allows you to chain extra weight from your waist. 2. * You can use your legs when beginning the lift to help push the weight overhead. Push the weight over head while maintaining a good arch in your back. Slightly arch back. Lower yourself under control until your biceps are parallel with the floor. * If you are able to do the prescribed number of repetitions easily. while maintaining a proper back arch. Lift your self into the starting position.

* Do not use momentum to move the weight. Horizontal Leg Scissors 1. Push your legs back out to the sides and repeat. Pull the dumbbells up to your shoulders while keeping your elbows at your side. At the top. 2. Lay flat on a bench while keeping your feet on the floor. Lie flat on your back and keep your shoulders on the floor. 26 . Lower the dumbbells to the side in an ark motion. lower the weight under control back to the starting position. Stand with dumbbells at your side. 2. Bring legs back together with one leg on top and the other underneath.Flat Bench Dumbbell Chest Fly 1. keeping the arms at the same angle. 3. 2. * Concentrate on feeling a stretch in your chest near the bottom of the motion. Lift your legs 2 to 3 inches off of the floor and as far out to the sides as comfortable. At the end of the movement. Hold two dumbbells with straight arms directly over chest. Focus on your biceps doing all of the work. bring the dumbbells back to the starting position. Dumbbell Bicep Curl 1. elbows facing front. placing opposite leg on top.

You will be familiar with most of the exercises in this phase because you did them in the previous phases. The repetitions will be reduced. This means you will be doing upper and lower body exercises on the same day. but you will be well prepared if you worked hard during the first two phases. but there are some new ones as well. These are challenging workouts. to three. 27 . which means you must increase the weight lifted in order to stimulate strength and mass gains.Phase 3 . The big difference with phase three is that each workout is a full body workout.Maximal Strength (Four weeks) The third phase of the program shifts from four workouts per week. Although you will be doing some exercises that have already been done they will change in one important way. Make sure to take one day off between each workout to let your body recuperate. The workouts will be similar in length to the preceding phases but each of the three workouts will consist of different exercises. Your workouts are reduced to three times per week in order to give your body adequate recovery between workouts.

Dumbbell Flat Bench Press 3 6 2m 4. CSCS Program #3: 3 day/week WO#1 1x/wk WO#2 1x/wk WO#3 Name: 1x/wk S2 S3 S4 S1 S2 S3 S4 S1 S2 S3 S4 S1 S2 S3 S4 S1 S2 S3 S4 S1 S2 S3 S4 S1 Workout #1 Set Rep Rest S2 S3 S4 Desired S1 1. Barbell Military Press 3 6 2m 3. Pull-ups 3 610 2m 4. Angled Lunge and Twist 3 6-8 es 2m 5. Barbell Squat 3 6 2m 2. Prone Plank with Leg Raise 3 6+ es 2m 6. Dumbbell Axe Chop 3 810 es 90s Workout #2 S2 S3 S4 S1 S2 S3 S4 S1 S2 S3 S4 S1 S2 S3 Set Rep Rest S4 S1 S2 S3 S4 S1 S2 S3 S4 S1 S2 S3 Desired S 1 1 Dumbbell Front Squat and Press 3 6-8 2m 2.Close Grip Push-up 3 8+ 90s 5.Phase 3: Beginner Strength Coach: John Sokolowski. Dumbbell Alternating Back Row 3 6 es 2m 3. Med Ball Pike 3 10 + 90s 28 .

Med Ball Around the World 3 610 es 90s 29 . Deadlift 3 6 2m 2. Dumbbell Bicep Hammer Curl 3 810 2m 6. CSCS Program #3: 3 day/week WO#1 1x/wk WO#2 1x/wk WO#3 Workout #3 S S2 S3 S4 S1 S2 S3 S4 S1 S2 S3 S4 S1 S2 S3 S4 S1 S2 S3 S4 S1 S2 1 S3 Set Rep Rest S4 S1 S2 S3 Desired 1. Dumbbell Incline Bench Press 3 6 2m 4. Dumbbell Romanian Deadlift 3 8 2m 3. Dumbbell Bent Arm Lateral Raise 3 810 2m 5.Phase 3: Beginner (continued) Name: 1x/wk Strength Coach: John Sokolowski.

Dumbbell Flat Bench Press 3 6 2m 3.Phase 3: Advanced Strength Coach: John Sokolowski. Prone Plank with Leg Raise 3 6+ es 0 4b. Pull-ups (or body rows) 3 610 2m 3 8+ 0 4a. Barbell Squat 3 6 2m 2.Close Grip Med Ball Pushup 4b. Med Ball Pike 3 10 + 2m 30 . CSCS Program #3: 3 day/week WO#1 1x/wk WO#2 1x/wk WO#3 Name: 1x/wk S2 S3 S4 S1 S2 S3 S4 S1 S2 S3 S4 S1 S2 S3 S4 S1 S2 S3 S4 S1 S2 S3 S4 S1 Workout #1 Set Rep Rest S2 S3 S4 Desired S1 1. Angled Lunge and Twist 3 6-8 es 2m 4a. Dumbbell Axe Chop 3 810 2m Workout #2 S2 S3 S4 S1 S2 S3 S4 S1 S2 S3 S4 S1 S2 S3 Set Rep Rest S4 S1 S2 S3 S4 S1 S2 S3 S4 S1 S2 S3 Desired S 1 1a Dumbbell Front Squat and Press 3 6 0 1b. Dumbbell Alternating Back Row 3 6 es 2m 2. Barbell Military Press 3 6 2m 3.

Phase 3: Advanced (Continued) Name: 1x/wk Strength Coach: John Sokolowski. CSCS Program #3: 3 day/week WO#1 1x/wk WO#2 1x/wk WO#3 Workout #3 S S2 S3 S4 S1 S2 S3 S4 S1 S2 S3 S4 S1 S2 S3 S4 S1 S2 S3 S4 S1 1 S2 Set Rep Rest S3 S4 S1 S2 S3 Desired 1. Dumbbell Bent Arm Lateral Raise 3 810 0 4b. Deadlift 3 6 2m 2. Dumbbell Romanian Deadlift 3 8 2m 3. Dumbbell Incline Bench Press 3 6 2m 4a. Med Ball Around the World 3 610 es 60s 31 . Dumbbell Bicep Hammer Curl 3 810 2m 5.

until your arms are completely extended. Lower the weight under control back to the starting position. 32 . Before beginning the lift make sure your back has a proper arch. Alternatively. Lower yourself until your hamstrings are parallel with the floor. *If you have difficulty completing less than 4 repetitions substitute this exercise with cable pulldowns. Step back into an open space. Return to the starting position. 1. Barbell Military Press Take the barbell off a power rack near shoulder height.5-5 lb plates in order to help with completing the movement. your abs are contracted and your legs are slightly bent. * If you have difficulty getting low due to tightness in the hips and back. Return to starting position. Keep a proper back arch and your legs slightly bent. Hang from the bar while not allowing your feet to touch the floor. Never sacrifice form for weight as this may lead to serious injury. 2. 2. practice the motion with a wooden stick or 5-10 lb bar. elevate your heels using a 1-inch board or two 2. Focus on doing the movement with control and not using body momentum to swing yourself up.Workout 1: Full Body Barbell Squat 1. Pull yourself up until your shoulders are at the same level of your hands. Stand with the bar on your upper back and not on your neck. Push the weight over head while maintaining a good arch in your back. 2. Pull-ups (Neutral grip) 1. This will allow you to strengthen your back and biceps while being able to more repetitions. You can use your legs when beginning the lift to help push the weight overhead.

Keep motion slow and controlled. Dumbbell Axe Chop 1. Do the prescribed number of repetitions before switching movement is done. Quickly move the dumbbell in an upward. as an alternative to a dumbbell. 3. Place your hands on the med ball with your fingers facing out. so that dumbbell is over opposite shoulder. 2. 33 . Once at the top of the movement * This is an explosive exercise that needs to be move the dumbbell quickly downward done fast. Begin by holding a dumbbell (5-20 lbs.) close to your hip. You can use your legs in this movement to help increase the speed at which the and then back up. diagonal motion with extended arms. A med ball can also be used sides. Keep your hips slightly elevated. 2. Return to the starting position. Lower yourself until your chest touches the ball. Do not use momentum: concentrate on muscles in chest and arms to push yourself back up. and looking down in that direction.Close Grip Med Ball Pushup 1.

34 . Bend at waist. Push the dumbbells back up to the starting position until they touch. 2. Pull one dumbbell to your chest while looking to the side with the bent arm. Lower the dumbbell using control back to the starting position. Stand with legs slightly bent. 3-4. As you return to the starting position press the dumbbells overhead. Step out at a slight angle while focusing on keeping your upper body straight. 2. Dumbbell Flat Bench Press 1. feet shoulder width apart and rest dumbbells on shoulders. Stand with your feet shoulder width apart. Lower yourself until your hamstrings are parallel with the floor. 2.Workout 2: Full Body Dumbbell Front Squat and Press 1. Make sure your front foot is flat on the floor. Bring the dumbbells all the way down until they touch your chest. Maintain a proper arch in your back and keep your abdominal area tight. * use a med ball or weighted plate to make the exercise more challenging. *Keep shoulders and buttocks on the bench throughout the entire lift. Twist to each side and then push yourself back to the starting position. * Keep a proper back arch throughout. Dumbbell Alternating Back Row 1. Angled Lunge and Twist 1. maintaining a proper back arch. 3. 3. 2. Repeat with the other arm.

2. hamstring and lower back doing the movement. Repeat with other leg. Bring the med ball up to touch your feet. 35 . Med Ball Pike 1. Raise one leg slowly while not allowing your hips to shift side to side. 2. Lie down in a plank position. Focus on your butt.Prone Plank with Leg Raise 1. Lay flat with med ball over your head and feet touching the floor. * Keep your hips slightly elevated throughout the entire movement. with forearms on the floor. using your abdominal muscles to initiate the movement.

Begin with your legs slightly bent and a proper arch in your back. 2. * Keep shoulders and buttocks on the bench throughout the entire lift. 2. At the top of the movement bend your legs slightly and lower the weight under control back to the starting position. * It is important to keep a proper arch in your back throughout the exercise. Slowly bend at your hips and lower your body.Workout 3: Full Body Deadlift 1. 1. Pull yourself back into the starting position while keeping your legs and back in the same position. Bring the dumbbells all the way down until they touch your chest. Lower yourself until you feel a stretch in your hamstrings. 36 . and a proper arch in your back. Grip a barbell on the floor with feet shoulder width apart. Dumbbell Incline Bench Press Set the bench at a 45o angle. knees bent. Keep the bar close to your body while lifting. Pull the weight from the floor. keeping your legs in the same position and maintaining a proper back position. 2. 3. focusing on lifting with the legs. Dumbbell Romanian Deadlift 1. Push the dumbbells back up to the starting position until they touch.

37 . Dumbbell Bicep Hammer Curl 1. * Do not use momentum to move the weight: focus on your biceps doing all of the work. back to the starting position. 1-3. Push the weight to your side while keeping your arms at a 90o angle. * A weighted plate can be used as an alternative to a med ball. Med Ball Around-the-World Stand with feet slightly wider than shoulder width apart and keep your legs slightly bent. Lower the weight back to the starting position. 3. Each side is one repetition. 2. Then lower the weight * Keep arms at a 90o angle throughout exercise. move the med ball in a controlled motion over head until you reach knee level on your other hip. 3. Starting from knee level. Stand with dumbbells at your side in a neutral position. Your elbows and wrists should be level with each other at the top of the lift. Pull the dumbbells up to your shoulders while keeping elbows at your side. 2. Repeat this movement going back to other side. * Maintain a proper arch in your back and keep your abdominal area tight throughout the entire lift.Dumbbell Bent Arm Lateral Raise 1. Keep your arms locked at a 90o angle.

If it were only so easy. How will you do it? A great way to stay current on what’s new in the fitness and training world is to subscribe to Athlete365.com. I look forward to hearing from you. train hard and train smart. but you can’t stop training after completing this program. If you have any questions or comments about this program please contact me at john@athlete365.com. Remember. Now you need to keep the momentum going by finding new ways to train in order to you keep yourself challenged. and I would like to congratulate you on getting on the path to life-time fitness success. I hope you enjoy The Complete Training Guide for Men. 38 .Final Points There you have it. It’s free and you will always find the newest info to keep you training hard and in great shape. I don’t think I mentioned it earlier.

Notes: 39 .

Notes: 40 .

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