m

TOTAL
BODY
WORKOUT
The information given here is designed to help you make informed decisions about your
health. It is not intended as a substitute for any treatment that may have been prescribed
by your doctor. If you suspect that you have a medical problem, we urge you to seek
competent medical help.
Before you undertake a new health program or fitness regimen, we encourage you
to discuss your plans with your health care professional, especially if you have not exer-
cised for several years, are over 35, or are overweight.

Project editor: K. Carter Strauss • Copy editor: Susan Lang • Designer: Maureen Logan
Contents
4 A New Body
5 Getting Started
7 The Beginner Workout
19 The Intermediate/Advanced
Workout
28 Workout Logs
 Contents

A New Body
Get a slimmer, stronger,
and more muscular body
in just 8 weeks

S
o you’ve finally decided to make
some serious changes in your life?
Just make sure you change what
counts. Not your career...not your
girlfriend...not your gender. If you
want to make a change that really matters,
change your workout program.
Whether you’re a newcomer to the strength-
training scene or an old hand, you’ll find a total
body workout for you—customized for your fitness
level—to build up your arms, chest, shoulders,
abs, back, and legs. At the end of this booklet,
you’ll also find two sets of workout logs—one for
beginners and one for more advanced lifters—
because keeping track of your progress is an
important motivator as well as key to muscle
growth. Each log covers 8 weeks—at the end of
which you’ll have a noticeably slimmer, stronger,
and more muscular body.

 T O TA L B O D Y W O R K O U T
 T O TAL B ODY WORKOU T
Getting
Started
The Total Body Workout is actually
three programs—one for the guy who
either belongs to a gym or has a house-
ful of exercise equipment; one for the
guy who has only a barbell and bench;
and one for the guy who makes do with
dumbbells. Most of the exercises offer at
least one alternate version with either
barbells, dumbbells, or both.
If you belong to a gym, you can do
the workouts exactly as shown. Or, if
you prefer, you can replace machine
exercises with the barbell or dumbbell
version. If you work out at home, you
can choose the barbell or dumbbell
option, or add a multistation home
gym and do the workout.
The Gear You’ll Need
Barbell option
1. A barbell set with plenty of extra
weights. We recommend starting with
a 300-pound Olympic barbell set (that
total weight includes the 45-pound bar).
2. A bench that supports bench presses
and squats (meaning, the uprights are
adjustable so you can use them for
either exercise), or a power rack
(a steel cage that allows you to do
squats and bench presses safely).
3. A chinup bar. This can be a bar
that fits over your door frame or twists
into it. If you have a power rack and
enough headroom, the top crossbar is
good for chinups and pullups. Or you
can buy a freestanding chinup/dip
station.
4. A Swiss ball. You don’t absolutely
need it, but it will add challenge
and variety to a number of exercises
throughout the series.
Dumbbell option
1. Fixed or adjustable dumbbells. Most
men will need to start at 10 pounds
and go up to at least 50 pounds for each
dumbbell. That means a minimum of
100 pounds of weight plates if you’re
using adjustable dumbbells. You also
want most of those weights to be 10s
and 5s, since doing dumbbell exercises
with larger plates can be awkward.
2. A bench that inclines and declines.
3. A chinup bar, described above.
4. A Swiss ball.
w w w. m e n s h e a l t h . c o m 
 Full home gym option
1. A multistation home gym, or a home
cable station that has high and low
pulleys.
2. The full barbell setup described on
page 5. (If you opt for the power rack,
you can add a cable attachment and do
without the multistation machine.)
3. The dumbbell equipment described
on page 5.
4. A chinup bar, as described on page 5,
plus a dip station. You can get dip at-
tachments for many multistation home
gyms, power racks, and benches with
adjustable uprights.
5. A Swiss ball.
The Instructions
Choose the beginner workout if
you have less than a year of experi-
ence in strength training, or if you’re
coming back from a layoff longer than
4 months. Choose the intermediate/
advanced workout if you’ve worked
out consistently for the past year or
longer.
How To Use
The Training Logs
You’ll find beginner and intermediate/
advanced workout logs on pages 28 and
30. Record the weight used and repeti-
tions completed with good form for each
set of each exercise. (Note that you have
two boxes for each exercise each week
in the beginner workout, and three in
the intermediate/advanced workout.)
For example, if you’re doing the begin-
ner workout and you do 13 repetitions
of bench presses with 75 pounds for
your first set, you’d write 75/13 in the
appropriate box. Fair warning: The
boxes are small; use a fine-point pen.

Home Exercise Tip

Unilateral decision: Some of our favorite things in life—socks, breasts—come in pairs.
(Although other favorites, like golf balls and celebrity deaths, generally arrive in sets of three.)
So what happens when you find yourself with an orphaned dumbbell, or when you have a pair
of dumbbell handles but not enough weight plates to make an even pair? Go solo.
The dumbbell exercises in these workouts can be done with one dumbbell, often using
one arm at a time. One-arm bench presses and rows are pretty straightforward. (Make sure
you start a set with your weaker arm—which will probably be your left if you’re right-handed.
Do all the repetitions with that arm, then the same number with the other arm.) For squats
and lunges, hold the single dumbbell in front of your chest with both hands. On deadlifts, try
a variation called the suitcase deadlift. Start with the single dumbbell outside your left foot,
grab it with your left hand, then stand straight up. (In other words, don’t lean to the side with
the weight.) Do equal repetitions with the weight on each side.

 T O TA L B O D Y W O R K O U T
Contents
T O TAL B ODY WORKOU T
The Beginner
Workout
Do these total body workouts two times
each week. In weeks 1 through 4, do
12 to 15 repetitions of each exercise in
a triad, with no rest between exercises.
In weeks 5 through 8, do 8 to 12 repeti-
tions of each exercise in a triad, with
no rest between exercises. (Use consid-
Barbell Bench Press
Works the chest
erably more weight than you used in
weeks 1 through 4.) After completing
all three exercises, rest 90 seconds, and
repeat one or two times, for a total of
two or three sets of each exercise. Then
rest 90 seconds and begin the exercises
in the next triad.
π Lie on a flat bench and hold the bar with
your hands just wider than shoulder-
width apart. Lift the bar and hold it at
arm’s length over your chest.
π Lower the bar to your chest, pause, then
push it back to the starting position.
w w w. m e n s h e a l t h . c o m 
 Alternate: Dumbbell Bench Press
π Lie on a flat bench holding two dumb-
bells up over your middle chest with
an overhand grip and straight arms.
π Lower the dumbbells to a few inches
higher than chest-level, then push
them back up, bringing your hands
close together without clanking
the weights.

Dumbbell Deadlift
Works the hamstrings and gluteals
π Set a pair of dumbbells on the floor so they’re
parallel to each other and about 2 feet apart.
Stand between them, squat down, and grab
them overhand.
π With your back flat and head up, stand up
with the weights, pulling your shoulder
blades back.
π Slowly lower the weights
to the starting position.

 T O TA L B O D Y W O R K O U T
Alternate: Barbell Deadlift
π Load a barbell and set it on the floor.
Squat in front of it with your feet
shoulder-width apart. Grab it over-
hand with your hands just outside
your legs, your shoulders over or just
behind the bar, your arms straight,
and your back flat or slightly arched.
Lat Pulldown
Works the upper back
π Stand up, pushing with your heels
and pulling the weight to your body
as you stand. Pause (don’t lean back),
then slowly return to the starting
position.
π Grab a lat pulldown bar
with a shoulder-width,
overhand grip.
π Moving only your arms,
pull the bar down to
your chest by squeezing
your shoulder blades
together.
π Pause, then slowly
return to the starting
position.
w w w. m e n s h e a l t h . c o m 
 Alternate #1: Swiss
Ball EZ-Curl Pullover
π Holding the EZ-curl bar,
lie with your head, neck,
and upper back in con-
tact with a Swiss ball.
Bridge your hips up so
they’re parallel to the
floor and your knees are
bent 90 degrees. Then
extend your arms directly
over your chest. From
this position, do standard
pullovers without letting
your hips dip below the
level of the ball.

Alternate #2: Dumbbell Pullover

π Lie lengthwise on a bench—not perpen-
dicular to it, as you often see in gyms (if
you frequent such places). Press your
head, torso, lower back, and glutes firmly
against the surface. Your feet should be
flat on the floor (or, if you prefer, flat on
the end of the bench). Place one hand
around the handle of a dumbbell and
wrap the other one over the gripping
hand. Extend your arms directly above
your collarbone, holding the dumbbell
bar perpendicular to the floor.
π Keeping your back flat
against the bench to elongate
your lats, slowly lower the
weight behind your head un-
til your arms are in line with
your ears. Pause, then pull
the weight back up. Slightly
bend your elbows throughout.

10 T O T A L B O D Y W O R K O U T
 LEG PRESS
Works the quads
π Position yourself in
a leg-press machine
with your back against
the pad and your feet
about 4 inches apart
on the platform.
π Unlock the platform
and slowly lower the
weight until your
knees are bent at a
90-degree angle.
π Pause, then push the
weight back up to the
starting position.

Alternate #1:
Dumbbell Squat
π Stand holding two dumbbells at
your sides at arm’s length, your
feet shoulder-width apart. Pull
your shoulder blades back.
π Bend your knees and lower your
body as if you were sitting back
into a chair. Stop when the tops
of your thighs are parallel to the
floor. The object is to keep your
lower back in its naturally arched
alignment and your knees from
moving forward past your toes.
Return to the starting position.

w w w. m e n s h e a l t h . c o m 11
 Alternate #2: Barbell Squat
Note: Beginners should place a wooden
plank or a small weight plate or two
under their heels to compensate for lack
of flexibility.
π Set your barbell on a squat sup-
port so you have to bend your knees
slightly to step under it and set it
on your shoulders. Position yourself
under the bar so it rests on the back
of your shoulders and your trapezius,
not your neck. (When you pull your
shoulder blades back, your traps
should form a nice shelf for the bar.
It shouldn’t hurt at all—if it does, it’s
a sure sign you’re doing something
12 T O T A L B O D Y W O R K O U T
wrong.) Hold the bar with a wide,
overhand grip. Straighten your legs
to lift it off the rack, step back, and
set your feet shoulder-width apart
with your knees slightly bent and
your lower back in its naturally
arched position.
π Initiating the descent at the hips,
not the knees, lower yourself as
though sitting in a chair behind you.
Stop when the tops of your thighs
are parallel to the floor, pause, then
push back up to the starting position.
Your knees should stay in line with
your feet throughout the movement—
they shouldn’t splay out or pinch in.
 Cable Seated Row
Works the upper back
π Attach a long, straight bar to the straight and pull your shoulders back.
cable of a cable row machine and po- π Pull the bar to your abdomen.
sition yourself in the machine. Grab π Pause, then slowly return to the
the bar with an overhand grip that’s starting position.
just beyond shoulder-width. Sit up

Alternate #1: Barbell Bent-Over Row

π Stand with your feet shoulder-width apart and
your knees bent 15 to 30 degrees. Keep your torso
straight with a slight arch in your back as you lean
forward at the hips. Try to get your torso close to
parallel to the floor. Grab the barbell off the floor
with a false overhand grip (thumbs in line with
the rest of your fingers) that’s slightly wider than
shoulder width. Let the bar hang at arm’s length in
front of you.
π Retract your shoulder blades to start pulling the
bar up to the lower part of your sternum (breast-
bone). Imagine that your arms are just along for
the ride; otherwise, you’ll use them as the prime
movers and get less of a workout for your middle-
back muscles. Pause at the top, with your chest
sticking out toward the bar. Slowly return to the
starting position. Try to keep your torso in the
same position throughout the movement. That’s the
purpose of the bent knees—they provide the sus-
pension your torso needs to remain steady.

w w w. m e n s h e a l t h . c o m 13
 Alternate #2:
Dumbbell Bent-Over Row
π Grab a pair of dumbbells with an
underhand grip, and stand with your
knees slightly bent. Bend over at the
hips until your torso is almost paral-
lel to the floor. Keep your lower back
slightly arched.
π Pull the weights up until they’re
even with your lower rib cage and
your elbows are higher than your
torso. Keep your torso in the same
position throughout, and maintain
the slight bend in your knees.

Dumbbell Lunge
Works the quads
π Grab a pair of dumbbells
and hold them down at your
sides. Stand with your feet
hip-width apart.
π Step forward with your
nondominant leg (your left
if you’re right-handed, your
right if you’re left-handed)
and lower your body until
your front knee is bent
90 degrees and your other
knee nearly touches the
floor. Your front lower leg
should be perpendicular
to the floor, and your torso
should remain upright.
π Push yourself back up to the
starting position as quickly
as you can and repeat with
your dominant leg. That’s
one repetition.

14 T O T A L B O D Y W O R K O U T
Alternate: Barbell Lunge
π Take a shoulder-width stance and
rest the barbell across the trapezius
muscles of your upper back.
π Take a large step forward with your
nondominant leg as you descend into
a split-squat position. When your lead
leg is parallel to the floor with your
knee directly above your foot, push
yourself back up explosively to the
starting position.
w w w. m e n s h e a l t h . c o m 15
 Barbell Cuban Press
Works the shoulders
π Grab the lightest barbell you have
(a 1-inch-diameter standard barbell,
which weighs about 20 pounds, is
best; an Olympic EZ-curl bar, at
25 pounds, is next best; a standard
45-pound Olympic barbell is only for
the strongest) with an overhand grip,
your hands just beyond shoulder-
width apart. Hold the bar at arm’s
length in front of your thighs.
π Start the movement by pulling the
bar up to your chest until your upper
arms are perpendicular to your torso.
π Now rotate your arms upward and
back, so the bar travels in front of your
face and over your head. Keep your
elbows bent about 90 degrees through-
out this part of the movement.
π Slowly lower the bar by reversing the
motion—down and past your face,
then to your thighs.

Alternate: Dumbbell Cuban Press

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

16 T O T A L B O D Y W O R K O U T
 Seated Calf Raise
Works the calves π Place a step in front of a
bench, grab a pair of dumb-
bells, and sit down. Set the
balls of both feet on the step,
and place one dumbbell on
each knee. Lower both heels
as far as you can without
touching the floor.
π Push off the balls of your feet
and lift your heels as high as
you can.
π Pause, then repeat.

Alternate: Barbell
Seated Calf Raise
π Sit at the end of a bench
with the balls of your
feet on a step, a wooden
block, or a couple of
phone books about a foot
in front of you. Put a
towel or sweatshirt over
the tops of your knees
and rest a barbell across
them. Hold it there with
your hands. With your
torso erect, allow your
heels to drop as low as they’ll go.
π Press back up to the balls of your feet.
Pause, then return to the starting position.

w w w. m e n s h e a l t h . c o m 17
 Crunch
Works the upper abs
π Lie on your back
on the floor, with
your knees bent
and feet flat on
the floor. Place
your hands
behind your ears.
π Raise your head
and shoulders,
and crunch your
rib cage toward
your pelvis.
Pause, then
slowly return
to the starting
position.

18 T O T A L B O D Y W O R K O U T
Contents

T O TAL B ODY WORKOU T

The Intermediate/
Advanced Workout
Do these total body workouts three
times each week. In weeks 1 through 4,
do 8 to 12 repetitions of each exercise in
a quad, with no rest between exercises.
In weeks 5 through 8, do 6 to 10 of each
exercise in a quad, with no rest between
exercises. After completing all four
exercises, rest 90 seconds, and repeat
one or two times, for a total of two or
three sets of each exercise. Then rest
90 seconds and begin the next quad.

Barbell Squat
Works the quads
π Set a bar on a squat rack and
step under it so the bar rests
across your upper back. Pull
your shoulders back as you
grab the bar with an overhand grip.
The bar should sit comfortably on your
upper trapezius. Lift the bar off the rack
and step back. Set your feet shoulder-
width apart, with your knees slightly
bent, back straight, and eyes focused
straight ahead.
π Slowly lower your body as if you were sit-
ting back into a chair, keeping your back
in its natural alignment and lower legs
nearly perpendicular to the floor.
π When your thighs are parallel to the
floor, pause, then return to the starting
position.

w w w. m e n s h e a l t h . c o m 19
 Alternate: Dumbbell Squat
π Stand holding two dumbbells at
your sides at arm’s length with your
feet shoulder-width apart. Pull your
shoulder blades back.
π Bend your knees and lower your
body as if you were sitting back into
a chair. Stop when the tops of your
thighs are parallel to the floor. The
object is to keep your lower back in its
naturally arched alignment and your
knees from moving forward past your
toes. Return to the starting position.

Dumbbell Incline Bench Press

Works the chest
π Grab a pair of dumbbells and lie on shifts emphasis to your delts). Lift
your back on a bench set to an incline the dumbbells up at arm’s length so
of 15 to 30 degrees (a steeper angle they’re over your chin, and hold them
with your palms turned toward your
feet (thumbs facing each other).
π Slowly lower the weights to your up-
per chest, pause, then push them
back up over your chin.

20 T O T A L B O D Y W O R K O U T
Alternate: Barbell Incline Bench Press
π Set your incline bench to between
15 and 30 degrees. With your head,
torso, and hips pressed to the bench
and your feet flat on the floor, use a
full overhand grip that’s slightly wider
than shoulder-width to hold the bar-
bell at arm’s length above your chin.
π Carefully controlling the bar, lower
it to within an inch or two of your
collarbone. Then press it up and very
slightly back so that it finishes above
your chin.

Barbell Romanian Deadlift

Works the hamstrings and gluteals
π Grab the bar with an overhand grip that’s just beyond shoulder-
width. Stand holding the bar down at arm’s length and resting
against the front of your thighs. Your feet should be shoulder-width
apart, your knees slightly bent, and your eyes focused straight ahead.
π Slowly bend at the hips as you
lower the bar just below your
knees. Don’t change the angle
of your knees. Keep your head
and chest up and your lower
back flat or slightly arched.
π Lift your torso back to
the starting position,
keeping the bar as
close to your body as
possible.

w w w. m e n s h e a l t h . c o m 21
 Alternate: Dumbbell Romanian Deadlift
π Stand with your feet shoulder-width apart,
your knees slightly bent, and two dumbbells
hanging down at arm’s length in front of
your thighs. Retract your shoulder blades
and pull in your stomach.
π Bend forward at the hips until the
weights are at about midshin level
and your torso is as close to parallel
to the floor as possible. Pause, then
press your heels against the floor as
you lift your torso back to the starting posi-
tion. Keep your back slightly
arched throughout the exercise.

Pullup
Works the back
π Hang from a pullup
bar using an overhand
grip that’s just beyond
shoulder-width. Cross
your ankles behind you.
π Pull yourself up as high
as you can—your chin
should go over the bar.
π Pause, then slowly lower
yourself to the starting
position.

22 T O T A L B O D Y W O R K O U T
 Dip
Works the triceps
π Grab the parallel bars on a dip station
and lift yourself so that your arms are
fully extended. Bend your knees and
cross your ankles behind you.
π Slowly lower your body by bending
your elbows until your upper arms
are parallel to the floor.
π Pause, then push yourself
back to the starting position.
Superset with chinups (do the
exercises back to back; rest
after completing a set of each).
Note: Use a weighted belt if you
can do more than the recommended
repetitions.

Alternate #1: Barbell Close-Grip Bench Press

π Lie on a flat bench and grab the
barbell with a full, overhand grip
that’s narrow enough (just less than
shoulder-width) to shift the emphasis
from your pecs to your triceps but not
so narrow as to strain your wrists
and elbows. With straight arms, hold
the bar over your chest.
π Slowly lower the bar until it almost
touches your lower chest. Pause, then
press back up to the starting position.

w w w. m e n s h e a l t h . c o m 23
 Alternate #2: Dumbbell
Close-Grip Bench Press
π Grab a pair of dumbbells with
a neutral grip, to maximize
your triceps workload. Lie on
a bench and extend both arms
directly over your chest.
π Lower the weights straight
down toward your chest. (If
you angle them outward, you’ll
reduce the role of your triceps.)
Bring your elbows past your
sides and stop just before the
weights touch your chest.
π Pause, then press back to the
starting position.

Barbell Lunge
Works the quads
π Stand holding a barbell across
the trapezius muscles of your
upper back, your feet
hip-width apart.
π Step forward with your
nondominant leg (your left if
you’re right-handed, your right if
left-handed), and lower your body
until your front knee is bent 90 de-
grees and your other knee nearly
touches the floor. Your front lower
leg should be perpendicular to the
floor, and your torso should remain
upright.
π Return to the starting position as fast
as you can; repeat with your domi-
nant leg. That’s one repetition.

24 T O T A L B O D Y W O R K O U T
Alternate: Dumbbell Lunge
π Stand with your feet hip-width
apart, and hold two dumbbells
at your sides.
π Take a bold stride forward, far
enough so that your front thigh
ends up parallel to the floor
with your knee over (not past)
your toes. Quickly push back up
to the starting position.
π Alternate legs, or finish
your reps with one leg before
switching.

Cable Seated Row

Works the upper back
π Attach a long, straight bar
to the cable of a cable row
machine, and position
yourself in the machine.
Grab the bar with an
overhand grip that’s just
beyond shoulder-width.
Sit up straight and pull
your shoulders back.
π Pull the bar to your
abdomen.
π Pause, then slowly return
to the starting position.

w w w. m e n s h e a l t h . c o m 25
 Alternate #1: Barbell
Bent-Over Row
π Stand with your feet
shoulder-width apart
and your knees bent
15 to 30 degrees. Keep
your torso straight with
a slight arch in your back
as you lean forward at the
hips. Try to get your
torso close to parallel
to the floor. Grab the
barbell off the floor with a false over-
hand grip (thumbs in line with the rest
of your fingers) that’s slightly wider out for your middle-back muscles.
than shoulder width. Let the bar hang Pause at the top, with your chest
at arm’s length in front of you. sticking out toward the bar. Slowly
π Retract your shoulder blades to start return to the starting position. Try to
pulling the bar up to the lower part of keep your torso in the same position
your sternum (breastbone). Imagine throughout the movement. That’s the
that your arms are just along for the purpose of the bent knees—they pro-
ride; otherwise, you’ll use them as the vide the suspension your torso needs
prime movers and get less of a work- to remain steady.

Alternate #2: Dumbbell

Bent-Over Row
π Grab a pair of dumbbells with an
underhand grip, and stand with
your knees slightly bent. Bend
over at the hips until your torso is
almost parallel to the floor. Keep
your lower back slightly arched.
π Pull the weights up until they’re
even with your lower rib cage
and your elbows are higher than
your torso. Keep your torso in the
same position throughout, and
maintain the slight bend in your knees.

26 T O T A L B O D Y W O R K O U T
 Hanging Leg Raise
Works the abs
π Grasp a chinup bar with an overhand
grip and hang from it at arm’s length,
with your knees slightly bent. If you
have elbow straps, hang from them.
π Without bending your legs any more,
lift your knees as close to your chest
as possible by rounding your back
and curling your hips toward your
rib cage.
π Pause, then slowly lower your legs to
the starting position.
w w w. m e n s h e a l t h . c o m 27
 Contents

Beginner Workout Log

Exercise Week 1 Week 2 Week 3 Week 4
Triad A
Barbell Bench Press Alternate: Dumbbell Bench Press
Set 1

Set 2

Set 3

Dumbbell DEADLIFT Alternate: Barbell Deadlift

Set 1

Set 2

Set 3

Lat Pulldown Alternates: swiss ball EZ-curl pullover, Dumbbell pullover

Set 1

Set 2

Set 3
Triad B
Leg Press Alternates: Dumbbell Squat, Barbell Squat
Set 1

Set 2

Set 3

Cable Seated Row Alternates: Barbell Bent-Over Row, Dumbbell Bent-Over Row
Set 1

Set 2

Set 3
Dumbbell Lunge Alternate: Barbell Lunge
Set 1

Set 2

Set 3
Triad C
Barbell Cuban Press Alternate: Dumbbell Cuban Press
Set 1

Set 2

Set 3

Seated Calf Raise Alternate: Barbell Seated Calf Raise

Set 1

Set 2

Set 3

Crunch
Set 1

Set 2

Set 3

28
Exercise Week 5 Week 6 Week 7 Week 8
Triad A
Barbell Bench Press Alternate: Dumbbell Bench Press
Set 1

Set 2

Set 3

Dumbbell DEADLIFT Alternate: Barbell Deadlift

Set 1

Set 2

Set 3

Lat Pulldown Alternates: swiss ball EZ-curl pullover, dumbbell pullover

Set 1

Set 2

Set 3
Triad B
Leg Press Alternates: Dumbbell Squat, Barbell Squat
Set 1

Set 2

Set 3

Cable Seated Row Alternates: Barbell Bent-Over Row, Dumbbell Bent-Over Row
Set 1

Set 2

Set 3
Dumbbell Lunge Alternate: Barbell Lunge
Set 1

Set 2

Set 3
Triad C
Barbell Cuban Press Alternate: Dumbbell Cuban Press
Set 1

Set 2

Set 3

Seated Calf Raise Alternate: Barbell Seated Calf Raise

Set 1

Set 2

Set 3

Crunch
Set 1

Set 2

Set 3

29
 Intermediate/Advanced Workout Log
Exercise Week 1 Week 2 Week 3 Week 4
QUAD A
Barbell Squat alternate: Dumbbell Squat
Set 1

Set 2

Set 3

Dumbbell Incline Bench Press AlterNate: Barbell Incline Bench Press

Set 1

Set 2

Set 3

Barbell Romanian Deadlift Alternate: Dumbbell Romanian Deadlift

Set 1

Set 2

Set 3

PULLUP
Set 1

Set 2

Set 3
QUAD B
Dip Alternates: Barbell Close-Grip Bench Press, Dumbbell Close-Grip Bench press
Set 1

Set 2

Set 3

Barbell Lunge Alternate: Dumbbell Lunge

Set 1

Set 2

Set 3
Cable Seated Row Alternates: Barbell Bent-Over RoW, Dumbbell Bent-Over Row
Set 1

Set 2

Set 3

Hanging Leg Raise

Set 1

Set 2

Set 3

30 T O T A L B O D Y W O R K O U T
Exercise Week 5 Week 6 Week 7 Week 8
QUAD A
Barbell Squat alternate: Dumbbell Squat
Set 1

Set 2

Set 3

Dumbbell Incline Bench Press AlterNate: Barbell Incline Bench Press

Set 1

Set 2

Set 3

Barbell Romanian Deadlift Alternate: Dumbbell Romanian Deadlift

Set 1

Set 2

Set 3

PULLUP
Set 1

Set 2

Set 3
QUAD B
Dip Alternates: Barbell Close-Grip Bench Press, Dumbbell Close-Grip Bench press
Set 1

Set 2

Set 3

Barbell Lunge Alternate: Dumbbell Lunge

Set 1

Set 2

Set 3
Cable Seated Row Alternates: Barbell Bent-Over RoW, Dumbbell Bent-Over Row
Set 1

Set 2

Set 3

Hanging Leg Raise

Set 1

Set 2

Set 3

31
w e lc ome to

m
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