100%1RM

95%2RM

90%4RM

85%6RM

80%8RM

75%10RM

400 380 360 340 320 300

395 375 355 335 315 295

390 370 350 330 310 295

385 365 345 325 310 290

380 360 340 325 305 285

375 355 340 320 300 280

370 350 335 315 295 280

365 345 330 310 290 275

360 340 325 305 290 270

355 335 320 300 285 265

350 335 315 295 275

%1RM REPS

100% 1RM

95% 2RM

90% 3RM-4RM

85% 5RM-6RM

80% 7RM-8RM

75% 10RM

65% 15RM

60% 20RM

MAXIMUM LIFT BASED ON REPETITIONS use this as a guide of which weight to start with, however know that this will apply more to single

joint exercises curls, leg extension/curls than compound exercises ie squats, deadlifts, leg press. Morales, Sobonyo et al 1996

EXERCISES MUSCLE EMPHASIS & NOTES SETS %1RM REPS REST TIME

MOVEMENT TO BE DONE

THIS COLOR IS MAIN MUSCLE WORKED THIS COLOR IS SECONDARY EMPHASIS

3NUMBER OF TIMES YOU NEED TO DO THE REPS IN THE REPS COLUMN

12RMHOW HEAVY THE WEIGHT YOU SHOULD USE USECHART AS A REFERENCE

NUMBER OR REPS YOU SHOULD DO

3HOW MANY MINUTES YOU SHOULD REST BETWEEN SETS AND EXERCISES

NOTE ON LOAD (WEIGHT) PROGRESSION: Increase weight only after reaching the end of the rep range two workouts in a row. For example look

So lets say you use 50lb and got 4 reps week 1 next week you got 5 reps with the same weight 3rd week if you get 6 reps or more, you will still use the same load/weight for the following week. If you get 6 reps or more you will then increase weight the following week.

Or if in the same week you get 6 reps or more in 2 out of the 4 sets, you increase weight/load the following week.

4 85-90% 4-6

DAY 1

EXERCISES MUSCLE EMPHASIS/NOTES SETS %1RM REPS REST TIME

INCLINE DUMBBELL PRESS

STERNAL HEAD P1-P2 , ENSURE YOUR ELBOWS ARE POINTING COMPLETELY AWAY FROM YOU LIKE MY VIDEO OF ME ON A FLAT BENCH

4 85-90% 4-6 3-4

DECLINE BARBELL PRESS

STERNAL HEAD PECTORALIS MAJOR P3-P6USE REGULAR PRONATED GRIP. GRIP WIDTH WIDER THAN SHOULDER WIDTH 4 85-90% 4-6 3-4

CABLE DUMBBELL FLYES STERNAL HEAD PECTORALIS MAJOR P2-P5USE CABLE MACHINE WATCH UPCOMING VIDEO

4 80-85% 6-8 2:15-2:30

DUMBBELL LATERAL RAISES

SIDE DELTS.WATCH VIDEO 4 8RM-10RM 8-10 2:15-2:30

INCLINE BENCH REVERSE FLYES

POSTERIOR, ANTERIOR DELTS, MID, UPPER TRAPS , SERRATUSWATCH UPCOMING VIDEO 4 8-10RM 8-10 2:15-2:30

LATERAL STOPS TRICEPS BRACHII LATERAL HEAD , WATCH UPCOMING VIDEO 4 8-10RM 8 2

ROPE PUSH DOWNSALL 3 HEADS OF TRICEPS MAIN EMPHASIS LONG HEAD• WATCH VIDEO• CABLE MACHINE WITH ROPE

4 8-10RM 8-10 2

%1RM REPS

100% 1RM

95% 2RM

90% 3RM-4RM

85% 5RM-6RM

80% 7RM-8RM

75% 10RM

65% 15RM

60% 20RM

DAY 2

HUMAN ENGINE BOOK

EXERCISES MUSCLE EMPHASIS & NOTES %1RM SETS REPS REST TIME

MACHINE HACK SQUATS

QUADS: VASTUS LATERALIS AND MEDIALISUSE HACK SQUAT MACHINE IF THERE IS NONE USE SMITH MACHINE WITH FEET HIP WIDTH APART TOES POINTING STRAIGHT DO NOT GO DOWN TO 90 DEGREES

85-90% 4 4-6 3

SMITH MACHINE LEG PRESS

QUADS: VASTUS LATERALIS , MEDIALIS RECTUS FEMORISUNHOOK SMITH MACHINE SO ITS ON THE STOPPERS.ENSURE YOU HAVE A SPOTTER!!! ENSURE STOPPERS IS AT LEVEL THAT STOPS RIGHT WHERE YOUR KNEE BENDS SO IT THE WEIGHT DOESN’T FALL ON YOU!!LIE ON YOUR BACK WITH BAR RESTING ON FOOT YOUR KNEES SHOULD BE BENT ALREADY . NOW PUSH WEIGHT UP.

85-90% 4 4-6 3

STEP UPSGLUTE MAX, MEDIUS VASTUS LATERALIS VASTUS MEDIUSSEE VIDEO

85-90% 4 4-6 3

STIFF LEGGED DEADLIFT

HAMSTRINGS: BICEPS FEMORIS 10RM 4 8-10 2

%1RM REPS

100% 1RM

95% 2RM

90% 3RM-4RM

85% 5RM-6RM

80% 7RM-8RM

75% 10RM

65% 15RM

60% 20RM

DAY 3

EXERCISES MUSCLE EMPHASIS & NOTES SETS %1RM REPS REST TIME

WEIGHTED PULL UPS OR SEATED LAT

PULL DOWN

LATISSUMUS DORSI LOWER FIBERS THE HUMAN ENGINE BOOKS SHOWS EXACTLY WHERE 4 85-90% 4-6 3-4

SEATED CABLE ROWS

LATISSUMUS DORSI UPPER FIBERS, MID TRAPS, RHOMBOIDS• LEAN BACK SLIGHTLY (135 DEG) & STAY THERE.• USING AN OVERHAND NEUTRAL GRIP LESS THAN SHOULDER

WIDTH APART• PULL BAR TO YOUR STERNUM SQUEEZE BACK THEN RETURN TO

STARTING POSITION

4 85-90% 4-6 3-4

HAMMER STRENGTH ROWS

RHOMBOIDS AND MID TRAPS. LATS SECTION P1,P2 (SEE BOOK FOR LAT SECTIONS)USE HAMMER STRENGTH BACK MACHINE

4 85-90% 4-6 3-4

KNEELING BARBELL CURLS

BICEPS SHORT HEAD, BRACHIALIS, BICEPS LONG HEAD SEE UPCOMING VIDEO ON SITE

4 8-10RM 8 2

HAMMER CURLSBRACHIALIS , BICEPS LONG HEADCURL WITH CABLES JUST GRAB THE RUBBER STOPPER BALLSYOUR FISTS SHOULD END INSIDE OF YOUR TORSO AT THE END OF EACH CURL

4 8-10RM 8-10 2

%1RM REPS

100% 1RM

95% 2RM

90% 3RM-4RM

85% 5RM-6RM

80% 7RM-8RM

75% 10RM

65% 15RM

60% 20RM

DAY 2

HUMAN ENGINE BOOK

EXERCISES MUSCLE EMPHASIS & NOTES SETS %1RM REPS REST TIME

HIP THRUST UPPER AND LOWER GLUTE MAX 5 65-70% 10-12 1:30

SQUAT QUADS VASTUS LATERALIS AND MEDIALIS, INTERMEDIUS 3 65-70% 10-12 1:30

LEG PRESSQUADS VASTUS LATERLIS & MEDIALISFEET MID PLATFORM HIP WIDTH APART 3 65-70% 10-12 1:30

DUMBBELL SHOULDER PRESS

FRONT (ANTERIOR) DELTS:SEE VIDEO ON SITE 3 65-70% 10-12 1:30

HORIZONTAL EXTENSION WITH EXTERNAL ROTATION(CABLE REVERSE FLYES)

REAR DELTS MID /LOWER TRAPS• USE THE CABLE MACHINE • SEE VIDEO ON SITE

3 12RM 10-12 1:30

BENT ARM LATERALS LATERAL (SIDE) DELTS• WATCH VIDEO ON SITE 3 12RM 10-12 1:30

%1RM REPS

100% 1RM

95% 2RM

90% 3RM-4RM

85% 5RM-6RM

80% 7RM-8RM

75% 10RM

65% 15RM

60% 20RM