U.L.T.R. A. 12 - M O N T H
S Y S T E M
Ultimate Long-Term Resistance and Aerobic System MONTH 12 By Chris Lockwood, MS, CSCS
f
Lena Johannesen
or the past 11 months, you’ve been work-
ing with dedication toward one objective:
getting in the best shape of your life. You’ve
come a long way since July 1999, when you
entered the first week of ULTRA. You’ve periodized your training — from preparation to growth to strength to power to endurance, and everything in between — and you’ve absorbed advice, workouts and nutrition plans from some of the sport’s leading minds and practitioners. Of course, as Yogi Berra once said, “It ain’t over till it’s over,” and the final month of ULTRA will allow you to showcase all the progress you’ve made by getting you “shredded,” or “peeled” — bodybuilder-speak for super-lean — by summer. Actually, the commitment you made to the superfit lifestyle by undertaking ULTRA in the first place should never end; think of it as an ongoing endeavor. Moving forward, you can continue using the ULTRA system as your lifelong template to building your perfect body. To take you through Month 12, I’ve enlisted the help of bodybuilding’s king and queen of competition preparation — Shawn “Sugar” Ray and Laura Creavalle, respectively — as well as the woman with arguably the hardest body in fitness, Lena “The Nordic Knockout” Johannesen. Together, we’ll lead you down the path to getting super-lean and staying rock-hard all summer long. So pull up a bench as our three advisers offer weight-training, cardiovascular and psychology tips on how they get lean during the final four weeks before a contest. 178 MUSCLE & FITNESS June 2000
l a n r e B r e P
The
ULTRA
System Training Progression
Weight Training Lena “I do weight training three days per week, working out every other day. I go to failure — usually about 10–15 reps — using moderate resistance, up to the last week, when I go pretty light and increase my reps to 20–25.” Shawn “I stay consistent from the day I decide to prepare for a show, and I stick with basic exercises and movements all the way through contest time — barbells and dumbbells all the way! I don’t restrict the amount of weight I use; rather, I base those decisions on how my body feels. If my body tells me it’s time to go light, I go light, but I compensate by adding a few more reps and incorporating some drop sets. Normally I try to complete about 12 reps, but doing drop sets could increase that number to 21. As for calves and abs, I train them each three days per week, on separate days. For abs, I do four sets of 25 reps using three separate exercises.” Laura “I stay fairly consistent by using basic exercises and doing 6–10 reps per set. I stick with a two-days-on, one-day-off training regimen: train back, then chest, take a day off, train legs, then shoulders and arms, and take another day off before I repeat the cycle. However, I train abs and calves every other day, on separate days. And unlike many bodybuilders, I train slower and take longer rest periods between sets precontest, because my recovery is slower due to my lack of calories.”
Cardiovascular Training “I do my regular morning cardio on an empty stomach, every day, for 45–60 minutes. I also work on getting my muscular endurance up for my routine, which I practice 3–4 times a week for an hour to an hour-and-a-half each session.” Shawn “Instead of doing traditional cardio, I’ll do 20 extra minutes of full-body isometric posing, without rest, after every workout.” Laura “I didn’t do any cardio [training for the Olympia] this last year because I started dieting five months out from the show. The year before, I was doing two hours of cardio a day, but I ended up dragging before the contest. This year, I felt a lot better and could train harder all the way up until the show.” Lena
Mental Toughness “The most important things for me during the last few weeks are sticking with my diet, doing my cardio and getting through my routine practice. I spend most of my energy on my routine, so the goal is to maintain the muscularity I’ve built while continuing to burn excess bodyfat. The last few weeks are the most stressful, so you need to strive for the feeling of everyLena
Laura Creavalle
f f i e R
thing being in place and ensure that you p eak at the right time.” Shawn “This is the most grueling part of the training cycle. Physically, you’re spent, but you need to reflect on all that you’ve done to prepare and make sure that you’ve done everything you need to win. I also like to treat my training partner like a sparring partner. I push him and try to beat him down, and I expect him to do the same to me. It builds mental toughness and helps push me to be my best. A lot of people say that bodybuilders are selfish, but when I’m getting ready for a show, I’m no different from a lawyer studying for the bar exam or Oscar de la Hoya preparing for a fight. My focus is on winning.” Laura “Even though your energy level is dragging, you know that’s just par for the course. If I were dragging before I entered my contest-prep mode, I’d worry that I was overtraining. In the last four weeks, though, you expect that, and mentally you just have to be tougher. So you’re tired? So what! It’ll be over in four weeks!” Chris Lockwood, MS, CSCS, has a master’s degree in exercise and sports science. He’s a member of the National Strength and Conditioning Association, American College of Sports Medicine and International Society of Biomechanics in Sport. He’s also a personal trainer certified by the American Council on Exercise. A former M&F staff writer, Chris now works for Weider Nutrition International in Salt Lake City. You can reach him at
[email protected].
Shawn Ray June 2000 MUSCLE & FITNESS
179
f f i e R
NUTRITION Shredded by Summer
d
By Chris Aceto
uring the final month of ULTRA, the focus becomes cutting as much bodyfat as you can while maintaining the hard-earned muscle you’ve packed on during the preceding 11 months. To that end, I’ve incorporated the expertise of athletes known for their chiseled physiques: pro bodybuilders Shawn Ray and Laura Creavalle, and fitness sensation Lena Johannesen. “The difference between me and the M&F readership is simply a deadline,” notes Shawn. “Having goals — in my case, photo shoots and the Mr. Olympia contest — makes it imperative that I get the job done in the gym and with my diet.” Lena agrees with that assessment, adding: “Setting goals is the first part of getting in great shape; it’s part of the motivation. The diet and training is what you have to do to get there.” This fat-free trio use similar strategies to sustain super-low levels of bodyfat. “I don’t follow an extremely low-carb diet,” says Laura. “I eat about 150 grams of carbs a day. For my activity level, though, that’s fairly low.” Adds Lena, “My carbs are lower than they are in the off-season, but I never go lower than 100 grams a day.” Why the push toward lower f f carbs? Shawn sums it up like i e R r this: “Low carbs help you get t e leaner. I use a ‘rotational’ b o R method whereby I eat lower carbs for a couple of days and then eat more carbs on the third day. If I reduce my carbs for more than a couple of days, my training intensity suffers.” Another trick employed by both Shawn and Laura is to eat more carbs around their training sessions and less at other times. Laura explains, “That’s when you need the carbs — before and after a hard workout.” Shawn prefers to go easy on
the carbs and emphasize protein when he’s lounging around his pad or doing desk work. For example, if he trained at 8 a.m. and downed a bunch of carbs to support that, he’ll de-emphasize carbs later in the day in favor of, say, chicken and egg whites. Shawn’s advice is consistent with research indicating that protein intake should increase as total calorie intake decreases. When Lena and Laura cut back on carbs, they double up on high-fiber vegetables. “Vegetables are a good way to trick your body into feeling ‘Protein intake full,” says Lena. In addition to avoiding should increase as total calorie intake extra fat and reducing carbs, decreases.’ all three athletes rely on increased cardiovascular exercise to get leaner. Each believes strongly in doing such exercise in the morning, on an empty stomach. “I’ve tried doing aerobics later in the day, but I definitely get leaner by doing it first thing in the morning,” says Laura. Adds Shawn: “After I blast a bodypart in the gym, it’s my duty to get out of there and give my body time to grow and recuperate. Adding cardio after a training session would wear me down.” The threesome also agree on one final point: Lose fat slowly. To a person, they believe you shouldn’t look for a loss of more than a pound a week on the scale. “Any more than that and you may be losing muscle,” notes Laura. Exceptions might include people who are obese or have never been involved in a systematic weight- and fat-loss program before, who will likely shed fat faster than the norm. In addition, greatly increase your daily consumption of water during this phase. Besides its myriad other benefits, water can have a satiating effect on the human body under conditions of calorie restriction.
supplements monthtwelve Your kitchen needn’t look like a GNC store for you to get the results you want, but a small handful of supplements, taken judiciously, can help you in your quest to get lean. Because decreasing your calories increases your body’s need for protein, and because you may find it difficult to eat 5–6 actual meals per day, consider adding a high-protein, low-carb meal-replacement product to the mix. Supplemental glutamine can help, too. Especially on days when you pull back on your carb intake, it can help spare muscle tissue from being used for fuel. Consume 10–20 grams per day of the supplement — half before you work out, half afterward. Other socalled anticatabolics you might consider include HMB (3–5 grams daily), chromium (300–400 mg daily) and vitamins C and E (increase consumption moderately). When trying to burn fat and other calories, however, the most effective supplement at your disposal is a thermogenic that contains ephedrine and caffeine .* “It gives me energy to train when I’m eating fewer calories, and it helps me control my cravings for sugar and other carbs,” says Lena. Ephedrine and low-calorie diets are also associated with a decreased release of serotonin, which can slow metabolism, affect mood and increase appetite. To normalize serotonin release, try 5-http , the herb rhiodiola rosea or both. Fat accelerators and carbohydrate modulators (FACMs) can also help you lean out by decreasing the amount of fat that your body stores and increasing your body’s utilization of carbs as fuel. Now, let’s see an ab shot! * Thermogenics aren’t for everyone, particularly those with high blood pressure or other health conditions. Consult your physician before taking fat-burners or any other sup plements. Don’t exceed recommended dosages, and watch out for inadvertently doubling up by taking other products, such as many cold medications, that contain stimulants. 180 MUSCLE & FITNESS June 2000
M U S C L E & F I T N E S S ULTRA S Y S T E M — M O N T H
ULTRA:
Meal Planning
12
By Chris Aceto
The first five meals contain approximately 450 calories apiece, broken down so that 50% comes from carbs, 40% comes from protein and 10% comes from fat. Meals 6–10, in some ways similar to the first five meals, apply the technique Shawn, Laura and Lena use: They’re lower in complex carbs and higher in fibrous vegetables. Use the meals that contain more complex carbs before and after you train. If you must lower 10% your carb intake, stress Meals 6–10. You can also follow Shawn’s approach by following a lowerFat carb diet (meals 6–10) for a couple of days, returning to a higher-carb intake day (meals 1–5) for one day, and then repeating the cycle. To determine the approximate number of calories you’ll burn per day this month, use the 40% 50% Protein Carbs equation on page 172 in the July 1999 issue of M&F. Subtract an additional 500 calories from that and divide the remainder among 5–6 smaller meals. Happy dieting!
mealone
Cals
7 egg whites, scrambled 105 2 oz. top round steak, 98 grilled, cut up 1 ⁄ 2 cup mushrooms 20 1 ⁄ 2 cup onions 46 11 ⁄ 2 cups shredded potatoes, grilled 175 Totals 444
mealtwo 9 egg whites, scrambled 1 slice fat-free cheese 1 ⁄ 3 cup (dry wt.) oats, cooked 1 ⁄ 2 cup applesauce Totals
mealthree
6 oz. red snapper, grilled 6 oz. yam, baked 1 cup broccoli, steamed Totals
mealfive 6 oz. can tuna 2 slices rye bread 4 Tbsp. fat-free mayonnaise Leaf of lettuce, shredded 1 small pear Totals
mealsix
Cals
6 oz. red snapper, grilled 4 oz. yam, baked 1 cup green beans, steamed 1 cup cauliflower, steamed Totals
24 15
0 4
4 10 38
1 1 4
0 0 1
52
45
5
Carb (g) Pro (g) Fat (g)
135 28 232 50
0 2 41 10
31 5 8 1
0 0 3 0
445
53
45
3
Cals
Cals
Carb (g) Pro (g) Fat (g)
0 44 12
39 6 2
3 1 0
56
47
4
Carb (g) Pro (g) Fat (g)
207 198 52
0 48 10
44 3 4
3 1 0
457
58
51
4
Cals
Carb (g) Pro (g) Fat (g)
186 146 48 4 57
0 26 12 1 13
39 6 0 0 0
3 2 0 0 0
441
52
45
5
Cals
6 oz. skinless chicken breast, grilled 189 3 ⁄ 4 cup rice, cooked 156 1 cup carrots 70 3 ⁄ 4 cup broccoli, steamed 39 Totals 454
mealseven
0 0
mealeight
Cals
Carb (g) Pro (g) Fat (g)
0 33 16 7
39 4 2 3
3 1 0 0
56
48
4
Carb (g) Pro (g) Fat (g)
207 132 40 35
0 32 8 8
44 2 2 1
3 1 0 0
414
48
49
4
Cals
6-oz. can tuna; squeeze out 186 all water and cook with: 2 cups shredded cabbage 40 1 oz. (dry wt.) thin spaghetti, cooked 105 1 ⁄ 4 cup fat-free tomato sauce 35 366 Totals
mealnine
6 oz. skinless chicken breast, grilled 189 1 cup rice, cooked 209 3 ⁄ 4 cup carrots 53 Totals 451
mealfour
Carb (g) Pro (g) Fat (g)
Cals
6 oz. round steak, grilled and cut thin 190 1 ⁄ 2 cup corn 90 1 cup Italian vegetables, steamed 108 Totals 388
mealten
Cals
Mix together: 6 oz. ground turkey, cooked 1 oz. (dry wt.) pasta, cooked 2 cups shredded lettuce 1 ⁄ 2 cup onions 1 ⁄ 2 cup salsa Totals
Carb (g) Pro (g) Fat (g)
0
39
3
8 22 7
1 3 1
0 1 0
37
44
4
Carb (g) Pro (g) Fat (g)
0 19 21
36 2 6
5 1 0
40
44
6
Carb (g) Pro (g) Fat (g)
219 105 12 46 36
0 22 3 10 8
39 3 0 1 1
7 1 0 0 0
418
43
44
8
entering the
ULTRA contest
This is it! Time to show the world just how great your physique looks. We did the easy stuff by designing workouts and diet plans, but you were the one who stuck with ULTRA and transformed your body. Whether you followed the program from Day 1 or Day 301, you’ve achieved the sort of results we guaranteed. (Obviously, the later you entered or the less you followed our prescriptions, the lesser your results.) Either way, it has been a lot of fun leading you through a total fitness plan that has helped redesign your body and build your training knowledge. To enter the contest, complete your final fitness evaluation (MUSCLE & FITNESS, July 1999, pp. 166–68) and send us a copy of each evaluation, before-andafter photos, and a letter detailing your ULTRA experience and the benefits you accrued as a result. Maybe you can now compete in a sport you couldn’t previously, gained 15 pounds of lean mass, or just feel better about yourself and have more self-confidence. Whatever the benefit or benefits, send your entry package to MUSCLE & FITNESS; attn: ULTRA; 21122 Erwin St.; Woodland Hills, California 91367. If you’re chosen, we’ll feature you along with other ULTRA athletes in an upcoming issue of M&F.
June 2000 MUSCLE & FITNESS
➔
181
ULTRA: Made to Order Everyone doesn’t have the exact same goals at the exact same time, so the following adjustments can make ULTRA applicable to everyone from Ronnie Coleman to Gary Coleman.
1
More Muscle: This month’s program is designed to burn calories and fat, and quickly, but if you’re more concerned with adding beef than getting lean cuts, eat 250–500 calories more per day than you burn, increase your carb intake to roughly 55% of your total daily calories, and consume supplements such as creatine and meal-replacement shakes. As for training adjustments, keep your reps at 10–15 per set, increase your rest between sets to 60–90 seconds, and decrease your cardio to 4–6 days a week, 30–40 minutes per session.
2
More Strength: This month’s routine isn’t ideal for building strength. To make it compatible with that goal, follow the adjustments under No. 1, except the ones concerning reps and between-sets rest. In addition, increase your intake of essential fatty acids, perform only 1–3 core exercises per bodypart, decrease your reps to 3–8 per set and increase your between-sets rest to 2–5 minutes.
3
Less Bodyfat/Weight Loss: This month is pretty hardcore when it comes to burning fat and losing weight, but to get even more separation and striations, add 20 minutes per day of isometric full-body posing. It may sound hokey, but the pros swear by it, and as a former strength coach and personal trainer, I’ve seen it work many times with great success when performed in conjunction with an effective training and diet strategy.
in less than an hour and a half, cardio included. The biggest pain in the rear is that additional cardio session, but here’s the 4-1-1: I never said it would be easy, and to succeed in life you must sometimes make drastic sacrifices. Now is one of those times. Do you have the will to succeed?
‘For even more separation and striations, add 20 minutes per day of isometric full-body posing.’
rulesthismonth
1
Precede the first exercise of each bodypart with 1–2 warm-up sets, completing 10–12 reps with a light weight (about 30%–40% 1RM) and, if need be, another six reps with a slightly heavier weight (50%–60%).
2
Stretch immediately after your cardio warm-up, between sets during your workouts, and as a relaxation and recovery aid before bedtime. When stretching without a partner, hold static stretches for 15–30 seconds apiece — don’t bounce — and repeat each stretch 2–4 times.
4
Better Cardio: No doubt about it, you’ll be doing a lot of cardio this month, but the goal isn’t specifically to increase your aerobic capacity. Instead, you’re trying to burn excess calories and fat. If increasing the efficiency of your heart and lungs at using oxygen is your goal, work on gradually increasing the intensity (as measured by percentage MHR) of your cardio workouts. The correlation between heart rate and aerobic capacity may be inexact, but they follow fairly similar paths. Therefore, as your body adapts to training at higher heart rates for longer periods, your body should also become more efficient at using oxygen.
5
Greater Flexibility: I’ve said this all year and I’ll say it again: Having a partner assist with either contract-relax or dynamic stretching has been shown to improve flexibility more than traditional static stretching does. If you do use these more advanced forms of stretching, you and your partner need to have mastered proper technique beforehand.
6
Newcomers: If this is your first attempt at an ULTRA workout — or your first attempt at a workout, ever — you need to understand some ground rules. First, start out slowly. My objective isn’t to hurt you or make you so sore that you never want to train again. Instead, you should begin with the first installment of ULTRA (MUSCLE & FITNESS, July 1999) and work your way up from there. Second, if you’ve been training for quite some time and just want to “cherry pick” this month’s ULTRA as a killer routine for getting lean, great — but be careful. If you feel like you’re working well beyond your limitations, back it down and progressively work your way up to this month’s prescription.
7
Time Constraints: Undoubtedly, I’ll catch some flak for the amount of time I’m asking you to spend in the gym. Truth is, if you adhere to the rest periods and don’t waste time, you should be in and out of there 182 MUSCLE & FITNESS June 2000
Workout intensities are based on a percentage of your 1RM (the maximum amount of weight that you can properly lift for only one repetition). If you don’t know your 1RM for a particular exercise, guesstimate. Also, if you’re unable to complete the prescribed number of repetitions using proper form, adjust the weight accordingly.
3
If you don’t have access to an exercise apparatus listed in the workout, substitute
4
an exercise of similar quality for that same bodypart. (For example, if your gym doesn’t have a hack squat machine, do regular barbell squats instead.)
Although not scientifically proven to be effective, many bodybuilders and fitness enthusiasts
5
claim to have had great success burning bodyfat by performing cardio first thing in the morning, before breakfast. If you pursue this approach, the key is adequate hydration beforehand, and adequate refueling, in the form of protein, complex carbs and “recovery” supplements such as glutamine and HMB, afterward. This month, you’ll be doing cardio twice daily, once in the morning and again immediately after your resistance-training workout. If twoa-days aren’t feasible, do a longer single session.
6
Cardio sessions are based on your MHR (maximum heart rate). To determine it, sub-
tract your age from 220. For example, 65% MHR would equal 220 minus your age, then multiply by 0.65.
M U S C L E & F I T N E S S ULTRA S Y S T E M — M O N T H
12
weeklyguidelines week one .
Intensity
70%–75% 1RM
Rest Between Sets
Cardio
1–11 ⁄ 2 minutes
Twice daily, 5–7 days per week, 30–35 minutes per session, at an intensity equal to 65%–75% MHR
1 minute
Twice daily, 6–7 days per week, 35–40 minutes per session, at an intensity equal to 65%–75% MHR
30–45 seconds
Twice daily, 7 days per week, 40–45 minutes per session, at an intensity equal to 65%–75% MHR
30 seconds
Twice daily, 7 days per week, 45–50 minutes per session, at an intensity equal to 65%–75% MHR
week two 65%–70% 1RM
week three 60%–65% 1RM
week four 60%–65% 1RM
Leg Extension
Hack Squat
“I don’t restrict the amount of weight I use; I listen to how my body feels.”
f f i e R t r e b o R y b s o t o h P
— Shawn Ray
HOW TO FILL IN:
75/12 is equal to 75 pounds for 12 repetitions. For example: Leg Press
75 / 12
Warm-Up: 7–12 minutes of moderate-intensity cardio (approximately 65% MHR) Stretch: Quads, glutes, low back, hip adductors, hip abductors, hip flexors
day one
week one
week two
weeksthree&four
Leg Press / 12
/ 12
/ 12
/12
/ 15
/ 15
/ 15
/15
/20
/20
/20
/20
/ 12
/ 12
/12
/ 15
/ 15
/ 15
/15
/20
/20
/20
/20
Hack Squat / 12
Leg Extension / 12
/ 12
/ 12
/ 15
/ 15
/ 15
/20
/20
/20
/ 24
/ 24
/ 30
/ 30
/ 30
/40
/40
/40
/ 20
/ 20
/ 25
/ 25
/ 25
/30
/30
/30
/ 20
/ 20
/ 25
/ 25
/ 25
/30
/30
/30
/ 25
/ 25
/30
/30
/30
Hip Sled 1 / 24
Crunch
2
/ 20
Oblique Crunch
2
/ 20
Seated Knee-Up2 /20
/20
/20
25 /
Perform as drop sets: Complete half the prescribed number of reps with your normal weight and, without resting, “strip” off enough weight to complete an identical number of reps. Perform ab exercises as tri-sets. For example, on week one do 20 reps of crunches, followed immediately by 20 reps of oblique crunches, followed immediately by 20 reps of seated knee-ups, and then rest before repeating another tri-set. Continue until you’ve completed three such sets. 1 2
➔ June 2000 MUSCLE & FITNESS
183
Warm-Up: 7–12 minutes of moderate-intensity cardio (approximately 65% MHR) Stretch: Internal and external shoulder rotators, front and rear delts, arms, calves
day two
week one
week two
weeksthree&four
Dumbbell Lateral Raise / 12
/ 12
/ 12
/12
/ 15
/ 15
/ 15
/15
/20
/20
/20
/20
Smith-Machine Military Press /12
/12
/12
/12
/15
/15
/15
/15
/20
/20
/20
/20
Dumbbell Front Raise1 /12
/12
Bent-Over Dumbbell Lateral Raise /12
/12
/15
/15
/15
/20
/20
/20
/12
/15
/15
/15
/20
/20
/20
1
/12
Preacher Curl /12
/12
/12
/12
/15
/15
/15
/15
/20
/20
/20
/20
/12
/12
/12
/15
/15
/15
/15
/20
/20
/20
/20
Dumbbell Curl /12
Incline Curl1 / 12
/ 12
/ 12
/ 15
/ 15
/ 15
/20
/20
/20
/ 12
/ 12
/ 15
/ 15
/ 15
/20
/20
/20
Hammer Curl 1 / 12
Seated Dumbbell Extension / 12
/ 12
/ 12
/12
/ 15
/ 15
/ 15
/15
/20
/20
/20
/20
/ 12
/ 12
/12
/ 15
/ 15
/ 15
/15
/20
/20
/20
/20
V-Bar Pressdown / 12
Weighted Dip 1 / 12
/ 12
/ 12
/ 15
/ 15
/ 15
/20
/20
/20
/ ‡
/ ‡
/ ‡
/ ‡
/ ‡
/ ‡
/ ‡
/ ‡
Close-Grip Push-Up 1 / ‡
Standing Calf Raise
1
/15
Seated Calf Raise /15 1
‡
/15
/15
/15
/20
/20
/20
/20
/25
/25
/25
/25
/15
/15
/15
/20
/20
/20
/20
/25
/25
/25
/25
1
Perform as a superset: Complete the required number of reps of the first exercise, followed immediately by the number of reps of the second exercise. Rest and repeat. Rep to failure.
day three
OFF
V-Bar Pressdown
Bent-Over Dumbbell Lateral Raise
Leg Press
f f f f i i e e R R
184 MUSCLE & FITNESS June 2000
n a a H e D
M U S C L E & F I T N E S S ULTRA S Y S T E M — M O N T H
12
Warm-Up: 7–12 minutes of moderate-intensity cardio (approximately 65% MHR) Stretch: Back (upper, middle and lower), external shoulder rotators, hip flexors
day four
week one
week two
weeksthree&four
Wide-Grip Weighted Pull-Up / 12
/ 12
/ 12
/12
/ 15
/ 15
/ 15
/15
/20
/20
/20
/20
Neutral-Grip Seated Cable Row /12
/12
/12
/12
/15
/15
/15
/15
/20
/20
/20
/20
Dumbbell Row T-Bar Row
/12
/12
/12
15 /
/ 15
/ 15
/20
/20
/20
/24
/24
/24
30 /
/ 30
/ 30
/40
/40
/40
/12
/12
/15
/15
/15
/15
/20
/20
/20
/20
/12
/12
/15
/15
/15
/15
/20
/20
/20
/20
1
Dumbbell Shrug /12
/12
Wide-Grip Upright Row /12
/12
Machine Crunch 2 / 20
/ 20
/ 20
/ 25
/ 25
/ 25
/30
/30
/30
/ 20
/ 20
/ 25
/ 25
/ 25
/30
/30
/30
/ 20
/ 20
/ 25
/ 25
/ 25
/30
/30
/30
Hanging Knee Raise with Twist 2 / 20
Hanging Knee Raise
2
/ 20
Perform as drop sets: Complete half the prescribed number of reps with your normal weight and, without resting, “strip” off enough weight to complete an identical number of reps. Perform ab exercises as tri-sets. For example, do 20 reps of machine crunches, followed immediately by 20 reps of hanging knee raises with twist, followed immediately by 20 reps of hanging knee raises, and then rest before repeating another tri-set. Continue until you’ve completed three such sets. 1 2
Warm-Up: 7–12 minutes of moderate-intensity cardio (approximately 65% MHR) Stretch: Chest, triceps, front delts, internal and external rotators, low back, hamstrings, calves
day five
week one Incline Dumbbell Press / 12
week two
weeksthree&four
1
/ 12
/ 12
/12
/ 15
/ 15
/ 15
/15
/20
/20
/20
/20
/ 12
/12
/ 15
/ 15
/ 15
/15
/20
/20
/20
/20
Decline Dumbbell Flye / 12
/ 12
Decline Barbell Press / 12
/ 12
/ 12
/ 15
/ 15
/ 15
/20
/20
/20
/ 24
/ 24
/ 30
/ 30
/ 30
/40
/40
/40
Pec-Deck Flye 2 / 24
Lying Leg Curl /12
/12
/12
/12
/15
/15
/15
/15
/20
/20
/20
/20
/12
/12
/12
/15
/15
/15
/15
/20
/20
/20
/20
Romanian Deadlift /12
Seated Leg Curl
2
/24
/30
/40
Calf Raise 3, 4 /15
/15
/15
/15
/20
/20
/20
/20
/25
/25
/25
/25
/15
/15
/15
/20
/20
/20
/20
/25
/25
/25
/25
Seated Calf Raise 4 /15
Set bench at 20-degree angle. Perform as drop sets: Complete half the prescribed number of reps with your normal weight and, without resting, “strip” off enough weight to complete an identical number of reps. 3 Perform on a leg-press machine. 4 Perform as a superset: Complete the required number of reps of the first exercise, followed immediately by the required number of reps of the second exercise. Rest and repeat. 1 2
dayssix& seven
OFF M&F June 2000 MUSCLE & FITNESS
185
