The rst thing I want you to do is print off 12 body evaluation sheets.

Mark down your name, date, and take down your measurements. Dont worry about the body fat, suprailliac, or lean body mass gure if you dont know it. The important point is to mark down your measurements. Mark down your goals for weight and body measurements. Stick these into a binder. Each Sunday, your going to take inventory take all your measurements again. On pages 83 to 86, you will nd the necessary weight training logs. Print off enough training logs to last you 12 weeks and print off the calender. You will mark down your training days on the calender for the next 12 weeks. I suggest you 3 hole punch the sheets and stick them into a binder.

Day 1 - Biceps / Triceps

Exercise 1 Standing barbell curls super set with close grip bench press Exercise 2 Seated dumbbell curls super set with skull crushers Exercise 3 Preacher curls super set with standing cable press downs

Day 2 - Legs
Exercise 1 Leg extensions Exercise 2 Squats Exercise 3 Leg press Exercise 4 Leg curls Exercise 5 Standing calf raises

Day 3
Rest

Day 4 - Chest / Back

Chest Exercise 1 Bench press Exercise 2 Incline dumbbell press Exercise 3 Dips Back Exercise 1 Lat machine pull down Exercise 2 Barbell bent row Exercise 3 Close grip seated cable row

Day 5 - Rest

Day 6 - Shoulders / Abs

Exercise 1 Seated front barbell press Exercise 2 Seated dumbbell press Exercise 3 Side dumbbell laterals Exercise 4 Barbell shrugs Exercise 4 Crunches

As with any weight training program, you need a starting point. Without a starting point, you simply have no direction and this basically kills your program. Once you have a starting point, you set a course of improvement that your body follows. This will allow you to constantly challenge your body with each workout. Heres what I do. At the very start of my weight training program, I take one week and nd out what type of weight I can lift for 8 unassisted repetitions for my main compound movements. Lets say I can bench press 250 pounds for one repetition. I know that Im not going to show up to the gym and slap on 250 pounds and try to attempt that weight for my rst workout because that method doesnt work (You do know that, right?). Im going to set up my program in such a way that I dont even need to slap on 250 pounds but over the course of 12 weeks, Ill be benching much more than that. It is very important that I nd my starting point.

Basically, I know that on my last set of the bench press, which is known as the work set Ill want to comfortably perform 8 unassisted repetitions - no more, no less. I should be able to do 8 repetitions with relative ease. This point is probably around the 65% to 70% region of my max so, I know that I can comfortably perform 8 unassisted repetitions with about 170 pounds. This is my starting point for my nal set of the bench press. Heres what I do. When I actually perform my bench press, I will do the following progression (using my 250 pound bench press as an example): Warm up: 1 x 20 repetitions with 35% of my max which is about 87 pounds; Set 1: 1 x 8 repetitions with 45% of my max which is about 112 pounds; Set 2: 1 x 8 repetitions with 60% of my max which is about 150 pounds; Set 3: Final work set: 1 x 8 repetitions with 70% of my max which is about 175 pounds. It is very important that you do 8 unassisted repetitions because this is your starting point. I nish my workout and mark down in my log book that Ive completed the following progression, using the above noted weights. This is my rst workout, and my rst bench press exercise of this 12 week cycle. If you recall from my earlier discussion that in order to build muscle mass, you need to keep improving from workout to workout. Well, this is how to do it. The next time I do the bench press, Heres what I need to be doing: Warm up: 1 x 20 repetitions with 35% of my max which is about 87 pounds; Set 1: 1 x 8 repetitions with 45% of my max which is about 112 pounds; Set 2: 1 x 8 repetitions with 60% of my max which is about 150 pounds; Set 3: Final work set: 1 x 9 to 12 repetitions with 70% of my max which is about 175 pounds. As youll notice, everything else is the same except the last set, which I need to be performing more repetitions. Lets say I get 10 repetitions on my last set. This is good, and it shows Ive improved which is what I want but Im striving to get 12 repetitions. I mark everything down in my trusty workout logs and make a mental note that Im going to get 12 repetitions for my next workout.

My next workout comes along and I perform the following progression Warm up: 1 x 20 repetitions with 35% of my max which is about 87 pounds; Set 1: 1 x 8 repetitions with 45% of my max which is about 112 pounds; Set 2: 1 x 8 repetitions with 60% of my max which is about 150 pounds; Set 3: Final work set: 1 x 12 repetitions with 70% of my max which is about 175 pounds Everything else is kept the same except my nal repetitions on my nal set. Ive completed 12 repetitions with my target weight. Thats great because Ive improved from my last workout. Now, I have the honour of adding more weight to my nal set for my next workout. Ill add approximately 10% more weight to the bar, on my nal set. Everything else will be kept the same. My repetition range will be re-set to 8 repetitions again. So, my workout progression for next workout will look as follows: Warm up: 1 x 20 repetitions with 35% of my max which is about 87 pounds; Set 1: 1 x 8 repetitions with 45% of my max which is about 112 pounds; Set 2: 1 x 8 repetitions with 60% of my max which is about 150 pounds; Set 3: Final work set: 1 x 8 repetitions with 10% more weight which is about 200 pounds. (10% of 250 pounds). Do you see the pattern here? This is how you want to progress and you should never be performing singles and doubles. The only time you may want to perform a double or a single is after youve completed a 12 week cycle. This is how to build muscle mass. You will constantly follow this type of progression for 12 to 14 weeks and than take 2 weeks off.

Training Diary Date: Time:

Exercises Super Set 1 Ba rbell curls Close grip bench press sets reps wt

Day: Arms Weight:

sets reps wt

sets reps wt

sets reps wt

sets reps wt

Super Set 2 Seated BB curls Skull crushers

Super Set 3 Preacher curls Standing cable press downs

Notes

Cardio notes

Training Diary Date: Time:

Exercises Legs Leg extension Squats Leg press sets reps wt

Day: Legs Weight:

sets reps wt

sets reps wt

sets reps wt

sets reps wt

Hamstrings Leg curls

Calves Standing calf raises

Notes

Cardio notes

Training Diary Date: Time:

Exercises Chest Bench Press Incline DP Dips sets reps wt

Day: Chest and Back Weight:

sets reps wt

sets reps wt

sets reps wt

sets reps wt

Back Lat ma chine pull down Barbell bent over row Seated cable row

Notes

Cardio notes

Training Diary Date: Time:

Exercises Shoulders Sea ted front barbell press Seated dumbbell press Side lateral raise Shrugs sets reps wt

Day: Shoulders and Abs Weight:

sets reps wt

sets reps wt

sets reps wt

sets reps wt

Abs Crunches

Notes

Cardio notes

Body Evaluation

Name: Date: Time in weeks to attain goal:

Actual Goal

Body statistics: Body weight Body fat percentage Suprailliac Lean body m ass

Body measurements: Wa ist Chest Left arm Right arm Quadriceps Left calf Rig ht calf Neck Forearm

Notes: