Copyright2009LeeHaywardAllrightsreserved.LeeHaywardsTotalFitnessBodybuildingwww.LeeHayward.com

Nopartofthisbookmaybereproducedinanyform,exceptfortheinclusionofbriefquotationsinareview,withoutpermissioninwritingfromtheauthororpublisher.

PublishedbyLeeHaywardinNewfoundland,Canada.EditingandLayout:LeeAllenHoward(lee_allen_howard@yahoo.com)

AWORDOFCAUTION:DISCLAIMERThisbookisforreferenceandinformationalpurposesonlyandisnowayintendedasmedicalcounselingormedicaladvice.Theinformationcontainedhereinshouldnotbeusedtotreat,diagnose,orpreventadiseaseormedicalconditionwithouttheadviceofacompetentmedicalprofessional.Thisbookdealswithindepthinformationonhealth,f itness,andnutrition.Mostoftheinformationappliestoeveryoneingeneral;however,noteveryonehasthesamebodytype.Weeachhavedifferentresponsestoexercisedependingonourchoiceofintensityanddiet.Beforemakinganychangesinyourlifestyle,youshouldconsultwithaphysiciantodiscoverthebestsolutionforyourindividualbodytype.Theauthor,writer,editors,andgraphicdesignershallhaveneitherliabilitynorresponsibilitytoanypersonorentitywithrespecttoanydamageorinjuryallegedtobecauseddirectlyorindirectlybytheinformationcontainedinthisbook.

About the AuthorLeeHaywardisacompetitivebodybuilder,musclebuildingcoach,andoneofthemostsoughtoutf itnessprofessionalsonline.Forover10yearshehascommittedhislifetohelpingaspiringbodybuildersandf itnessenthusiastsbuildleanmuscle,burnoffstubbornbodyfat,anddevelopalean,athleticmuscularphysiquethattheycanbeproudof.LeesTotalFitnessBodybuildingwebsitehasbeenonlinesinceJanuary1999andhasbecomeoneoftheInternetsmostpopularbodybuildingandf itnesswebsites,whichaveragesover100,000visitorseachmonth.Whetheryourgoalistomakeacompletephysiquetransformation,orjustloseafewpoundsofstubbornbellyfat,LeeHaywardcanhelpgettheresultsyouwant!ForalimitedtimeLeeisgivingawayacomplete10PartMuscleBuildingTipseCourseinwhichhesharessomekillertrainingandnutritiontricksthatwillhelpyoupackonsolidmusclemass,stripawayexcessbodyfat,andtransformyoursoftmushybodyintoarippedpowerfulphysiqueinrecordtime!This10PartMuscleBuildingeCoursehasarealworld$47value,butrightnowyoucansignupanddownloaditforFREEat:www.LeeHayward.com.

Lee HaywardMuscle Building Coach

Contents1. Introduction. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1

2. The Workout Routine . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3

Weeks1,2,and3 ...................................................... 4Weeks4,5,and6 ...................................................... 6Weeks7,8,and9 ...................................................... 8Weeks10,11,and12 .................................................... 10WhenYouHaveCompletedtheProgram .................................. 11

3. Exercise Photos . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 12

LegExtension ......................................................... 12LegCurl .............................................................13FullSquat............................................................13LegPress ............................................................. 1412WeekMassandPowerTrainingWorkoutProgram iv

HackSquat ........................................................... 14StandingCalfRaise ....................................................15SeatedCalfRaise ......................................................15InclineSitup......................................................... 16LegRaise............................................................. 16PulldownAbCrunch ..................................................17Crunch ..............................................................17FlatBarbellBenchPress ................................................ 18InclineBarbellBenchPress .............................................. 18DeclineBarbellBenchPress ............................................. 19InclineDumbbellBenchPress ........................................... 19Dip .................................................................20

PushupwithFeetElevatedontheStabilityBall.............................20DumbbellBenchPressontheStabilityBall................................. 21BarbellShoulderPress(MilitaryPress) .................................... 21DumbbellShoulderPress ............................................... 22BarbellShrug ......................................................... 22BentoverDumbbellLateralRaise ........................................ 23BicepBarbellCurls..................................................... 23DumbbellSideLateralRaise .............................................24DumbbellFrontLateralRaise ............................................ 25BarbellUprightRow ................................................... 25BentoverBarbellRow ..................................................26ChestsupportedRow ..................................................26OnearmDumbbellRow ................................................ 27LatPulldown......................................................... 27RegularDeadlift .......................................................28PartialPowerRackDeadlift..............................................28StiffleggedDeadlift ....................................................29Hyperextension.......................................................29SeatedCableRows .....................................................30CableUprightRow.....................................................30EZBarbellCurl ........................................................31DumbbellCurl........................................................31BicepCableCurl....................................................... 32DumbbellPreacherCurl ................................................ 32BarbellPreacherCurl................................................... 33OnearmOverheadDumbbellTricepsExtension............................ 33TricepPushdown .....................................................34LyingTricepExtension .................................................34LeeHayward 12WeekMassandPowerTrainingWorkoutProgram v

differentbodybuilderstoexplaintheirworkoutroutineandmostlikelyyouwouldget10differentanswers.Everythingworks,butnothingworksforever.ThisisprobablythemostimportantthingtorememberformakingconsistentprogressIntroductionIgetalotofemailfrompeopleaskingmeallsortsofexerciserelatedquestionssuchas: HowmanydaysperweekshouldIworkout? HowmanyexercisesshouldIdoforeachbodypart? HowmanysetsandrepsshouldIdo? ShouldIliftheavyweightslowrepsorlightweightshighreps? HowoftenshouldItraineachbodypart?Andsoon.InthisdocumentIwillcoverthesequestionsandlayouta12weekworkoutprogramthatyoucanfollowtomakesomegoodprogress.Hopefully,Iwillclearupsomeoftheconfusionaboutworkingout.Thereisreallynorightorwrongwaytoworkout.Youcouldask1012WeekMassandPowerTrainingWorkoutProgram 1

withyourworkouts.Youcanfollowmostanytypeofworkoutroutine,andyouwillmakegoodprogressforthef irstfewweeks(providedthatyouaregettingadequatenutrition,rest,etc.).Butgenerallyafterafewweeksoffollowingasetworkoutprogram,yourprogresswillslowdownandeventuallyyouwillnolongermakeprogresswiththatroutine.Ourbodiesareverysmartandnaturallyaccommodatetostress.Yourbodywilladdaslittlemuscleasnecessarytogetthejobdone.Thisiswhyconstructionworkersgetonlybigenoughtohandletheexact

Introductionamountofworktheydoduringadayandnobigger,eventhoughtheyaredoingphysicalworkalldaylong.Addingmuscleisaveryunnaturalthingtoyourbody.Youmustconstantlythrowcurveballsatyourmusclestogetthemtogrow.Generally,youwillmakethebestprogressforthef irst3weeksofstartinganewworkoutroutine.After3weeks,yourbodystartstoadaptandyourprogresswillslowdown.InthefollowingworkoutroutineIhaveplaced4different3weekworkoutcyclesbacktobacktomakea12weekworkoutprogram.Thisprogramrequiresyoutoworkout4daysperweek.IdeallyyouwouldworkoutonMonday,Tuesday,Thursday,andFriday,andrestonWednesdaysandweekends.Butifthisdoesntf ityourschedule,youcanworkoutonotherdaysoftheweek.Justmakesurethatyoudonotworkoutformorethan2daysinarowbeforetakingadayoff.Bydoingthisyouwillgiveyourbodyplentyoftimeforrecuperationandmusclegrowth.Musclesdonotgrowwhileyouareworkingout;theygrowwhileyouareresting.Workingoutwillstressanddamagethemusclesslightly.Thenyourbodyreactsbybuildingupthemusclesinordertohandletheextraworkandstress.LeeHayward 12WeekMassandPowerTrainingWorkoutProgram 2

longermakingprogressandeventuallyyouarestrugglingtolifttheweightsthatyoupreviouslyliftedwithnoproblems.ThekeytoavoidingthispitfallistochangeyourmajormusclegroupThe Workout RoutineThe12weekprogramisdividedintofourcycles.Youwillfocusondifferentexercisesduringeach3weekcycle.Thiswillallowyoutomakeconsistentprogressoverthelongterm.Youwillnotlosestrengthbychangingexerciseslikethiseveryfewweeks.Infact,thiswillhelpyoutomakeconsistentstrengthgains.Eventhoughyoumaybedoingdifferentexercisesandworkingthemusclesfromdifferentangles,youwillstillbuildupstrengthinthesemusclegroups.Ifyoustickwithaparticularexerciseorworkoutroutineformorethan6weeks,yourstrengthgainswillstopandinmanycasesyouwillactuallylosestrength.Forexample,youmaystartagreatworkoutroutineandforthef irstfewweeksmakegoodprogress;youareabletoincreasetheweightsthatyouareliftingandyoufeelreallygoodabouttheroutine.Butthenafterseveralweeksyouf indthatyouareno12WeekMassandPowerTrainingWorkoutProgram 3

exerciseseveryfewweeks.Thisway,youcanstillworkthemuscleshardandmakeconsistentprogress.Andbecauseyouareworkingthemusclesandjointsatdifferentangles,youcanavoidinjuriescausedbydoingrepetitivemovements.Note:TheexercisesinthefollowingchartarehyperlinkedtotheirphotosinExercisePhotosonpage 12.

TheWorkoutRoutineWeeks 1, 2, and 3

Dothefollowingworkoutroutineinweeks13.Keeprecordsoftheexercises,weights,sets,andrepsthatyoudo.Eachworkout,trytobeatwhatyoudidforyourpreviousworkout.Withthesquat,deadlift,andinclinebarbellbenchpress,trytoadd5poundstothebareachweekanddothesamenumberofsetsandreps.

Day Exercise Work

Monday Light cardio 5 min. to warm upFull squats Do a couple of warmup sets first

5 sets of 5 reps (train heavy, but not to failure)

Regular deadlifts Do a couple of warmup sets first 5 sets of 5 reps (train heavy, but not to

failure)

Standing calf raises 5 sets of 10 repsLeg raises 5 sets of 10 repsIncline sit-ups 3 sets of 10-20 reps

Tuesday Light cardio 5 min. to warm upIncline barbell bench press Do a couple of warmup sets first

5 sets of 5 reps (train heavy, but not to failure)

Seated dumbbell shoulder press

5 sets of 8 reps

Bicep cable curls (from the low pulley)

5 sets of 10 reps

Tricep push-downs (using straight bar attachment)

5 sets of 10 reps

Bent-over dumbbell lateral raises

3 sets of 10-15 reps

Wednesday REST REST

Thursday Light cardio 5 min. to warm upLeg press Do a couple of warmup sets first

4 sets of 15 repsLeg curls 4 sets of 15 repsWide-grip lat pull-downs 4 sets of 15 repsHyper-extensions 4 sets of 10 repsPull-down ab crunches 4 sets of 15 repsLeeHayward 12WeekMassandPowerTrainingWorkoutProgram 4

TheWorkoutRoutineFriday Light cardio 5 min. to warm upIncline dumbbell bench press Do a couple of warmup sets first

4 sets of 10 repsDumbbell side lateral raises 4 sets of 10 repsDumbbell curls 4 sets of 12 repsTricep push-downs(with rope attachment)

4 sets of 12 reps

Barbell upright rows 3 sets of 15 reps

Day Exercise WorkLeeHayward 12WeekMassandPowerTrainingWorkoutProgram 5

TheWorkoutRoutineWeeks 4, 5, and 6Dothefollowingworkoutroutineinweeks46.Keeprecordsoftheexercises,weights,sets,andrepsthatyoudo.Eachworkout,trytobeatwhatyoudidforyourpreviousworkout.Withthedeclinebenchpressandthebentoverbarbellrow,trytoadd5poundstothebareachweekanddothesamenumberofsetsandreps.

Day Exercise Work

Monday Light cardio 5 min. to warm upBent-over barbell rows Do a couple of warmup sets first

5 sets of 8 repsBarbell shoulder shrugs 5 sets of 10 repsLeg extensions 5 sets of 10 repsLeg curls 5 sets of 10 repsSeated calf raises 5 sets of 10 repsIncline sit-ups 3 sets of 10-20 reps

Tuesday Light cardio 5 min. to warm upDecline barbell bench press Do a couple of warmup sets first

5 sets of 5 reps (train heavy, but not to failure)

Seated barbell shoulder press (military press)

5 sets of 8 reps

Barbell preacher curls 5 sets of 10 repsLying triceps extension (with the EZ bar)

5 sets of 10 reps

Cable upright rows(from the low pulley)

3 sets of 15 reps

Wednesday REST REST

Thursday Light cardio 5 min. to warm upHack squats Do a couple of warmup sets first

4 sets of 15 repsStiff-legged deadlifts 4 sets of 15 repsSeated cable rows 4 sets of 15 repsLeg raises 4 sets of 12 repsCrunches 4 sets of 25+ repsLeeHayward 12WeekMassandPowerTrainingWorkoutProgram 6

TheWorkoutRoutineFriday Light cardio 5 min. to warm upFlat dumbbell bench press(use dumbbells instead of a barbell)

Do a couple of warmup sets first 4 sets of 10 reps

Dumbbell front lateral raises 4 sets of 10 repsBicep barbell curls 4 sets of 12 repsTricep push-downs(with V-bar attachment)

4 sets of 12 reps

Close-grip lat pull-downs 4 sets of 15 reps

Day Exercise WorkLeeHayward 12WeekMassandPowerTrainingWorkoutProgram 7

TheWorkoutRoutineWeeks 7, 8, and 9Dothefollowingworkoutroutineinweeks79.Keeprecordsoftheexercises,weights,sets,andrepsthatyoudo.Eachworkout,trytobeatwhatyoudidforyourpreviousworkout.Withthesquat,partialdeadlift,andflatbarbellbenchpress,trytoadd5poundstothebareachweekanddothesamenumberofsetsandreps.

Day Exercise Work

Monday Light cardio 5 min. to warm upFull squats Do a couple of warmup sets first

5 sets of 5 reps (train heavy, but not to failure)

Partial power rack deadlifts Do a couple of warmup sets first 5 sets of 5 reps (train heavy, but not to

failure)

Chin-ups 4 sets of as many reps as you can doPull-down ab crunches 5 sets of 10 repsLeg raises 5 sets of 10 reps

Tuesday Light cardio 5 min. to warm upFlat barbell bench press Do a couple of warmup sets first

5 sets of 5 reps (train heavy, but not to failure)

Bent-over dumbbell lateral raises

4 sets of 10 reps

Dumbbell side lateral raises 4 sets of 10 repsDumbbell front lateral raises 4 sets of 10 repsBicep cable curls(from the low pulley)

5 sets of 10 reps

Tricep push-downs (using straight bar attachment)

5 sets of 10 reps

Wednesday REST RESTLeeHayward 12WeekMassandPowerTrainingWorkoutProgram 8

TheWorkoutRoutineThursday Light cardio 5 min. to warm upHack squats Do a couple of warmup sets first

5 sets of 10 repsLeg press 4 sets of 15 repsChest-supported rows (such as the T-bar row, hammer strength seated row, etc.)

4 sets of 10 reps

Hyper-extensions 4 sets of 10 repsPull-down ab crunches 4 sets of 15 reps

Friday Light cardio 5 min. to warm upDumbbell bench press on the stability ball

Do a couple of warmup sets first 4 sets of 10 reps

Dumbbell shoulder press on the stability ball

4 sets of 10 reps

EZ bar biceps curls 4 sets of 12 repsOne-arm overhead dumbbell extensions

4 sets of 12 reps

One-arm dumbbell rows 3 sets of 15 reps

Day Exercise WorkLeeHayward 12WeekMassandPowerTrainingWorkoutProgram 9

TheWorkoutRoutineWeeks 10, 11, and 12Dothefollowingworkoutroutineinweeks1012.Keeprecordsoftheexercises,weights,sets,andrepsthatyoudo.Eachworkout,trytobeatwhatyoudidforyourpreviousworkout.Withtheweighteddipsandlegpress,trytoadd5poundstothebareachweekanddothesamenumberofsetsandreps.

Day Exercise Work

Monday Light cardio 5 min. to warm upLeg press Do a couple of warmup sets first

5 sets of 5 reps (train heavy, but not to failure)

Stiff-legged deadlifts Do a couple of warmup sets first 5 sets of 5 reps (train heavy, but not to

failure)

Wide-grip lat pull-downs 4 sets of 10 repsIncline sit-ups 5 sets of 15 repsLeg raises 5 sets of 15 reps

Tuesday Light cardio 5 min. to warm upDips (add extra weight if needed)

Do a couple of warmup sets first 5 sets of 5 reps (train heavy, but not to

failure)

Chin-ups 4 sets of as many reps as you can doSide lateral raises 4 sets of 10 repsSeated barbell shoulder press (military press)

4 sets of 10 reps

Bicep dumbbell preacher curls 5 sets of 10 repsTricep push-downs 5 sets of 10 reps

Wednesday REST REST

Thursday Light cardio 5 min. to warm upFull squats 4 sets of 15 repsLeg curls 4 sets of 15 repsLeg extensions 4 sets of 15 repsSeated cable rows 4 sets of 10 repsStanding calf raises 4 sets of 10 repsPull-down ab crunches 4 sets of 15 repsLeeHayward 12WeekMassandPowerTrainingWorkoutProgram 10

TheWorkoutRoutineWhen You Have Completed the ProgramAfteryoucompletethis12weekworkoutprogram,youcangothroughtheprogramagainandstrivetobeatyourpersonalbestliftsfromthef irsttimethrough.Oryoucanmoveontosomethingtotallydifferent.

Friday Light cardio 5 min. to warm upPush-ups with feet elevated on a stability ball

4 sets of as many reps as you can do

Seated dumbbell shoulder press

4 sets of 10 reps

Supersetthesetwo exercises

Standing one-arm dumbbell curls

4 sets of 12 reps

One-arm overhead dumbbell triceps extensions

4 sets of 12 reps

Close-grip lat pull-downs 4 sets of 15 reps

Day Exercise WorkLeeHayward 12WeekMassandPowerTrainingWorkoutProgram 11

Exercise PhotosHerearepicturesofalltheexercisesthatyouwillbedoingduringthe12weektrainingprogramIhaveoutlinedforyou.Mostofthemareprettystraightforward,butifyouareunsureofanyoftheexercises,youcanrefertotheseexercisepictures.

Leg Extension12WeekMassandPowerTrainingWorkoutProgram 12

ExercisePhotosLeg Curl

Full SquatLeeHayward 12WeekMassandPowerTrainingWorkoutProgram 13

ExercisePhotosLeg Press

Hack SquatLeeHayward 12WeekMassandPowerTrainingWorkoutProgram 14

ExercisePhotosStanding Calf Raise

Seated Calf RaiseLeeHayward 12WeekMassandPowerTrainingWorkoutProgram 15

ExercisePhotosIncline Sit-up

Leg RaiseLeeHayward 12WeekMassandPowerTrainingWorkoutProgram 16

ExercisePhotosPull-down Ab Crunch

CrunchLeeHayward 12WeekMassandPowerTrainingWorkoutProgram 17

ExercisePhotosFlat Barbell Bench Press

Incline Barbell Bench PressLeeHayward 12WeekMassandPowerTrainingWorkoutProgram 18

ExercisePhotosDecline Barbell Bench Press

Incline Dumbbell Bench PressLeeHayward 12WeekMassandPowerTrainingWorkoutProgram 19

ExercisePhotosDip

Push-up with Feet Elevated on the Stability BallLeeHayward 12WeekMassandPowerTrainingWorkoutProgram 20

ExercisePhotosDumbbell Bench Press on the Stability Ball

Barbell Shoulder Press (Military Press)LeeHayward 12WeekMassandPowerTrainingWorkoutProgram 21

ExercisePhotosDumbbell Shoulder Press

Barbell ShrugLeeHayward 12WeekMassandPowerTrainingWorkoutProgram 22

ExercisePhotosBent-over Dumbbell Lateral Raise

Bicep Barbell CurlsLeeHayward 12WeekMassandPowerTrainingWorkoutProgram 23

ExercisePhotosDumbbell Side Lateral RaiseLeeHayward 12WeekMassandPowerTrainingWorkoutProgram 24

ExercisePhotosDumbbell Front Lateral Raise

Barbell Upright RowLeeHayward 12WeekMassandPowerTrainingWorkoutProgram 25

ExercisePhotosBent-over Barbell Row

Chest-supported RowLeeHayward 12WeekMassandPowerTrainingWorkoutProgram 26

ExercisePhotosOne-arm Dumbbell Row

Lat Pull-downLeeHayward 12WeekMassandPowerTrainingWorkoutProgram 27

ExercisePhotosRegular Deadlift

Partial Power Rack DeadliftLeeHayward 12WeekMassandPowerTrainingWorkoutProgram 28

ExercisePhotosStiff-legged Deadlift

Hyper-extensionLeeHayward 12WeekMassandPowerTrainingWorkoutProgram 29

ExercisePhotosSeated Cable Rows

Cable Upright RowLeeHayward 12WeekMassandPowerTrainingWorkoutProgram 30

ExercisePhotosEZ Barbell Curl

Dumbbell CurlLeeHayward 12WeekMassandPowerTrainingWorkoutProgram 31

ExercisePhotosBicep Cable Curl

Dumbbell Preacher CurlLeeHayward 12WeekMassandPowerTrainingWorkoutProgram 32

ExercisePhotosBarbell Preacher Curl

One-arm Overhead Dumbbell Triceps ExtensionLeeHayward 12WeekMassandPowerTrainingWorkoutProgram 33

ExercisePhotosTricep Push-down

Lying Tricep ExtensionLeeHayward 12WeekMassandPowerTrainingWorkoutProgram 34

12-Week Mass and Power Training Workout Program Copyright InformationAbout the AuthorContents 1. Introduction2. The Workout RoutineWeeks 1, 2, and 3Weeks 4, 5, and 6Weeks 7, 8, and 9Weeks 10, 11, and 12When You Have Completed the Program

3. Exercise PhotosLeg ExtensionLeg CurlFull SquatLeg PressHack SquatStanding Calf RaiseSeated Calf RaiseIncline Sit-upLeg RaisePull-down Ab CrunchCrunchFlat Barbell Bench PressIncline Barbell Bench PressDecline Barbell Bench PressIncline Dumbbell Bench PressDipPush-up with Feet Elevated on the Stability BallDumbbell Bench Press on the Stability BallBarbell Shoulder Press (Military Press)Dumbbell Shoulder PressBarbell ShrugBent-over Dumbbell Lateral RaiseBicep Barbell CurlsDumbbell Side Lateral RaiseDumbbell Front Lateral RaiseBarbell Upright RowBent-over Barbell RowChest-supported RowOne-arm Dumbbell RowLat Pull-downRegular DeadliftPartial Power Rack DeadliftStiff-legged DeadliftHyper-extensionSeated Cable RowsCable Upright RowEZ Barbell CurlDumbbell CurlBicep Cable CurlDumbbell Preacher CurlBarbell Preacher CurlOne-arm Overhead Dumbbell Triceps ExtensionTricep Push-downLying Tricep Extension