Home Grown Muscle: Phase 4 Beginner Workout

Beginner Workout A: Upper Body
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Week 1
Wkt 1
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Week 2
Wkt 2
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Week 4
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Wkt 1
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Wkt 2
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Superset 1
Wide Grip Lat Pull down B.B. wide grip bent over row/D.B. bent over row Set 1 Set 2 Set 3 Wide grip incline bench press-B.B./D.B. Set 1 Set 2 Set 3

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Superset 2
B.B. T-Bar Row/Neutral grip D.B. row Set 1 Set 2 Set 3 Neutral grip D.B. bench press/B.B. bench press Set 1 Set 2 Set 3
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Superset 3
Cable chest fly/B.B.-D.B. chest flys Set 1 Set 2 Set 3 Rear lateral raise - B.B./D.B. Set 1 Set 2 Set 3
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Superset 4
Incline Reverse Crunch - B.B./D.B. rev. crunch Set 1 Set 2 Set 3 High to low Cable Woodchopper - B.B. Weight Plate Woodchopper/D.B. Woodchopper Set 1 Set 2 Set 3

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BEGINNER WORKOUT Do Workout A (upper body) twice a week and Workout B (lower body) once a week. Perform Workout A first in the week and alternate the workouts so that you do Workout B between your two Workout A sessions. Rest a day after each workout. So you might do Workout A on Monday and Friday and Workout B on Wednesday. In Workout A, do the exercises as supersets--pairs of exercises that work opposite muscle groups, performed with no rest between exercises. (See the other side of the poster for proper form, or go to menshealth.com for videos of the moves.) After completing both exercises, rest 90 seconds and repeat one or two more times, for a total of two or three sets of each exercise. Then rest 90 seconds and begin the next superset. For each superset, do the number of repetitions shown below, beginning with heavy weights and progressing to lighter ones for the later sets. Superset 1: 4 to 6 repetitions of each exercise Superset 2: 6 to 10 repetitions of each exercise Superset 3: 10 to 15 repetitions of each exercise Superset 4: 10 to 15 repetitions of each exercise In Workout B, follow the same procedure as in Workout A, but limit your rest to 60 seconds between supersets. Do eight to 12 repetitions of each exercise in each superset.

Training Log by Dave Lewis

Workout by Mike Mejia

04/22/2003

) After completing both exercises. Traveling lunge/B. For each superset. traveling lunge Set 1 Set 2 Weight Reps Weight Reps Weight Reps Weight Reps Superset 3 Vacuum Set 3 Weight Reps Weight Reps Weight Reps Weight Reps Set 1 Set 2 Set 3 Seated Calf Raise .B. Do eight to 12 repetitions of each exercise in each superset. Squat Set 1 Set 2 Set 3 D. So you might do Workout A on Monday and Friday and Workout B on Wednesday. rest 90 seconds and repeat one or two more times.B. Seated Calf raise Set 1 Set 2 Set 3 BEGINNER WORKOUT Weight Reps Weight Reps Weight Reps Weight Reps Do Workout A (upper body) twice a week and Workout B (lower body) once a week.B. Rest a day after each workout.B. do the number of repetitions shown below.Home Grown Muscle: Phase 4 Beginner Workout Beginner Workout B: Lower Body Superset 1 Cable Bulgarian Split Squat B. performed with no rest between exercises./D. Bulgarian Split Squat Set 1 Set 2 Set 3 Week 1 Date: Tempo Weight Reps Week 2 Date: Weight Reps Week 3 Date: Weight Reps Week 4 Date: Weight Reps Single leg Swiss Ball Leg Curl B.B. do the exercises as supersets--pairs of exercises that work opposite muscle groups. beginning with heavy weights and progressing to lighter ones for the later sets. Training log by Dave Lewis Workout by Mike Mejia 04/22/2003 .B. or go to menshealth. Superset 1: 4 to 6 repetitions of each exercise Superset 2: 6 to 10 repetitions of each exercise Superset 3: 10 to 15 repetitions of each exercise Superset 4: 10 to 15 repetitions of each exercise In Workout B. follow the same procedure as in Workout A. Single leg lying hip extension Set 1 Set 2 Weight Reps Weight Reps Weight Reps Weight Reps Superset 2 Set 3 Weight Reps Weight Reps Weight Reps Weight Reps B./D.B. for a total of two or three sets of each exercise. Perform Workout A first in the week and alternate the workouts so that you do Workout B between your two Workout A sessions.B./D.B./D. (See the other side of the poster for proper form. but limit your rest to 60 seconds between supersets.B.B.com for videos of the moves. In Workout A. Then rest 90 seconds and begin the next superset.

then push it back up over your collarbone. beginning with heavy weights and progressing to lighter ones for the later sets. * Squeezing your shoulder blades together. For each superset. Keep your back flat and bend at your waist until your upper body is about 45 degrees from vertical. Perform Workout A first in the week and alternate the workouts so that you do W orkout B between your two W orkout A sessions. * Slowly lower the dumbbells until they touch the sides of your chest. overhand grip. do the number of repetitions shown below. * Pause before bringing the handles up in a wide. do the exercises as supersets--pairs of exercises that work opposite muscle groups. rather than wrap it around the bar. Lift the bar and hold it straight over your collarbone. Grab the handles and hold them directly over the middle of your chest. performed with no rest between exercises. Neutral-Grip Dumbbell Bench Press * Grab a pair of dumbbells and lie on your back on a flat bench with your feet on the floor. (See the other side of the poster for proper form. alongside your index finger. Then rest 90 seconds and begin the next superset. * Slowly lower the weight to your middle chest. follow the same procedure as in Workout A.com for videos of the moves.) After com pleting both exercises. * Without bending your elbows further. Lift the weights over your chest so that your palms are facing each other. then push the dumbbells straight up. rest 90 seconds and repeat one or two m ore times. holding them together. then slowly return to the starting position. Stand with your feet shoulder width-apart and your knees slightly bent. pause. . T-Bar Row * Straddle a T-bar–row machine and grab the handles with an overhand grip. the bar hanging at arm’s length directly below your shoulders. Rest a day after each workout. for a total of two or three sets of each exercise. A false grip means you place your thumb on top of the bar. The Exercises Wide-Grip Lat Pulldown * Grab the bar with a false overhand grip that’s about twice shoulder-width. * Pause. lift the bar as close as you can to your lower chest. * Pull the bar down to your chest. arcing motion. So you might do W orkout A on Monday and Friday and W orkout B on Wednesday. then lower the bar back to the starting position. until your arms are nearly straight. but limit your rest to 60 seconds between supersets. lower your arms down and back toward your ears until your elbows are about even with the bench. with just a slight bend in your elbows. Wide-Grip Bench Press[BB--ask about “Incline” in Beginner Wkt A table] * Lie on your back on a flat bench and grab the bar with a wide. * Pause. or go to menshealth. Put a bench between the columns (perpendicular to the direction of the cables) and lie on it. In W orkout A. Do eight to 12 repetitions of each exercise in each superset. Cable Chest Fly * Attach a pair of stirrup handles to the low pulleys of a cable-crossover machine. Keep your butt on the bench and avoid arching your back beyond its natural position.BEGINNER WORKOUT Do Workout A (upper body) twice a week and W orkout B (lower body) once a week. Superset 1: 4 to 6 repetitions of each exercise Superset 2: 6 to 10 repetitions of each exercise Superset 3: 10 to 15 repetitions of each exercise Superset 4: 10 to 15 repetitions of each exercise In Workout B. * Pause.

Keep your knees at the same angle throughout the movement. * Lower your body until your left thigh is parallel to the floor. and your torso should remain upright. Rear Lateral Raise * Grab a pair of dumbbells with your thumbs turned toward each other and sit at the end of a bench. then repeat with your left side toward the weight stack. Keep your back flat and your elbows slightly bent.* Pause before bringing the handles up in a wide. * Pull the rope down and across your torso by bending and twisting at your waist so that the handle ends up on the far side of your left calf. and lean forward at the waist as far as you can. Finish all of your repetitions. then slowly lower your hips to the starting position. Hold the rope over your right shoulder. and lean forward at the waist as far as you can. as if it were an ax you were about to swing. Cable Bulgarian Split Squat * Place a bench between the columns of a cable station (perpendicular to the direction of the cables) and attach a stirrup handle to the low pulley. * Slowly raise the dumbbells as high as you can without changing the bend in your elbows. grab it with both hands. Put your hands flat on the floor next hi . Your left lower leg should be perpendicular to the floor. then slowly straighten to return to the starting position. * Pause. * Slowly raise the dumbbells as high as you can without changing the bend in your elbows. Rear Lateral Raise * Grab a pair of dumbbells with your thumbs turned toward each other and sit at the end of a bench. arcing motion. then lower the dumbbells to the starting position. Let the dumbbells hang at arm’s length. Finish the repetitions on that side. * Pause at the bottom. Keep your back flat and your elbows slightly bent. Let the dumbbells hang at arm’s length. * Pause. then repeat the lift with your left foot resting on the bench and your right foot in front Swiss-Ball Leg Curl * Lie on your back on the floor and place your lower legs on a Swiss ball. Place your right foot behind you on the bench so that only your instep is resting on it. * Pull your hips upward and inward. High-to-Low Cable Woodchopper * Attach a stirrup handle to a high cable pulley. and stand with your right side toward the cable station and your feet shoulder-width apart. then lower the dumbbells to the starting position. * Pause. Incline Reverse Crunch * Lie on a slant board with your hips lower than your head and your knees slightly bent. as if you were emptying a bucket of water resting on your pelvis. Grab the handle with your right hand so that your thumb is pointing forward and stand about 3 feet in front of the bench. * Push yourself back to the starting position as quickly as you can.

* Push off the balls of your feet and lift your heels as high as you can. Put your hands flat on the floor next to your hips. When you can exhale no more. Wide-Grip Pullup * Grab the pullup bar with an overhand grip. then slowly return to the starting position. * Step forward with your nondominant leg (your left if you’re right-handed) and lower your body until the thigh of your front leg is parallel to the floor and your other knee nearly touches the floor. then forcibly exhale and round your back like an angry cat as you pull your belly button to your spine. Wide-Grip Barbell Incline Bench Press * Lie on your back on a bench set to a low incline (15 to 30 degrees) and grab the bar with an overhand grip that’s about twice shoulder-width. Your feet should be shoulder-width apart. pull your heels toward you and roll the ball as close as possible to your butt. Pull your shoulders back as you grab the bar with an overhand grip. Lift the bar off the rack and step back. * Push off your front leg and step forward with your back leg so that your body is in the starting position again. and hang with your ankles crossed behind you. Continue to alternate legs until you complete the prescribed number of repetitions with each. Grab a pair of dumbbells and sit on the bench. * Take a deep breath. * Inhale as you flatten your back and return to the starting position. and place one dumbbell on each knee. * Without pausing. back straight. keeping your back flat. That’s one repetition. Your front lower leg should be perpendicular to the floor. Then repeat. and eyes focused straight ahead. Dumbbell Traveling Lunge * Grab a pair of dumbbells and hold them next to your hips. Lower both heels as far as you can without touching the floor. Set the balls of both feet on the step. it should take 20 to 30 seconds. pause. your hands about twice shoulder-width apart. * Pause. * Slowly lower the weight to your chest. place your left lower leg on a Swiss ball and your right leg straight up in the air perpendicular to your body Put your hands flat on the floor at your sides .* Lie on your back on the floor and place your lower legs on a Swiss ball. then return to the starting position. then roll the ball back until your body is in a straight line again. knees slightly bent. The bar should sit comfortably on your upper trapezius. lunging forward with the dominant leg. then push it back up over your chin. keep your back rounded and your navel in. Vacuum * Get down on your hands and knees. * Push your hips up so that your body forms a straight line from your shoulders to your knees. pause. Stand with your feet hip-width apart. and take shallow breaths through your nose for a few seconds. then return to the starting position. Dumbbell Seated Calf Raise * Place a step or small wooden platform (about 4 to 6 inches high) in front of a bench. Lift the bar so it’s over your chin. keeping your back in its natural alignment and your lower legs nearly perpendicular to the floor. and your torso should remain upright. Barbell Squat * Set a barbell on a squat rack and step under it so the bar rests across your upper back. * Slowly lower your body as if you were sitting into a chair. Single-Leg Swiss-Ball Leg Curl * Lie on your back on the floor. * Pull yourself up as high as you can. * When your thighs are parallel to the floor. * Pause.

* Push your hips up so that your body forms a straight line from your shoulders to your knees. Barbell 1 1/4 Squat * Set a barbell on a squat rack and step under it so the bar rests across your upper back. pause. . then return to the starting position. * Without pausing. * Slowly lower your body as if you were sitting into a chair. * When your thighs are parallel to the floor. pull your left heel toward you and roll the ball as close as possible to your butt.Lie on your back on the floor. Put your hands flat on the floor at your sides. keeping your back in its natural alignment and your lower legs nearly perpendicular to the floor. place your left lower leg on a Swiss ball and your right leg straight up in the air. The bar should sit comfortably on your upper trapezius. then roll the ball back until your body is in a straight line again. Pull your shoulders back as you grab the bar with an overhand grip. then push your body about one-fourth of the distance back to the starting position. Lift the bar off the rack and step back. * Pause. * At this point. knees slightly bent. pause again before lowering your body back down until your thighs are parallel to the floor. * Pause one more time. back straight. perpendicular to your body. and eyes focused straight ahead. Your feet should be shoulder-width apart.

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