The Precision Nutrition Summer

Prep

Training Program

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Table of Contents Introduction ...............................................................................5 Training Program 1 .....................................................................6 Training Program 2 .....................................................................8 Training Program 3 ................................................................... 10 Energy Work Prescription ........................................................... 12 Exercise Instruction................................................................... 13

Dynamic Leg Warm-up............................................................ 14 Wave Loading ........................................................................ 15 Exercise Links........................................................................ 16 Training Program Notation (1A, 1B, etc.) ................................... 17 Unilateral Movements ............................................................. 18

Support ................................................................................... 19

Introduction The goal of a serious fat loss program is to optimize energy expenditure. This optimization occurs in 2 ways: directly and indirectly. Direct energy expenditure is obvious. Perform x amount of exercise to burn x amount of calories. Jog on the treadmill for an hour and burn 800 calories. Indirect energy expenditure on the other hand has to do with the amount of lean muscle mass one has and how hard the body works during exercise. With more muscle and harder training sessions, more calories are burnt during non-training times. With that mind, it should be clear that the most effective fat loss programs aim to optimize both streams of energy expenditure. This is accomplished by carefully manipulating and amalgamating the two main forms of exercise - resistance training and energy system work (“cardio”). The Summer Prep Training Program accomplishes this. In the end, over the course of the next 12 weeks we’re going to drastically improve your body composition while your fitness skyrockets to levels you didn’t think possible. Program Requirements

First and foremost you must fully adhere to PN during this plan. If you don’t, you’re going to run the risk of overreaching and overtraining. So be smart, get your nutrition straight!

This program is targeted to intermediate to advanced trainees. You're going to be required to lift heavy, using compound exercises in high volume with short rest. So, be prepared.

You need also to have access to a fully equipped gym. Don’t waste your time trying to emulate this plan without the right equipment.

If you can’t squat, deadlift, bench or row due to an injury or equipment limitation, this plan isn’t likely for you. Don’t waste your time with patchwork replacement exercises.

Note: don’t worry if you’re a beginner, don’t have fully equipped gym, or can’t do the exercises in this program. This plan is only one of many we’re going to make available to you. To visit our complete program library, click here.

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Training Program 1 Day 1 (Monday) (1a) Scarecrow (1b) Facepull (2a) Standing BB shoulder press (2b) Wide-grip pull-up (3a) Renegade row - alternating (3b) T push-up - alternating (3c) Cable chop Day 2 (Tuesday) Dynamic leg warm-up (1) Overhead BB lunge (2) Power clean from hang (3) BB back squat (4) BB front squat (5) Pistol (6) Dragon flag Day 3 (Thursday) (1) Kneeling x-row (2a) Bent-over pronated BB row (2b) Flat BB bench press (3a) Seesaw press (3b) Iron cross (3c) Windmill Day 4 (Friday or Saturday) Dynamic leg warm-up (1) Single-arm DB snatch (2) Sumo BB deadlift (3) Reverse/rear BB lunge - alternating (4a) Reverse hyperextension (4b) Hip bridge – feet on Swissball (5) BB Rollout Notes:

1. Add to the above 3 energy system bouts per week. Out of these 3 bouts, 2 should be of the sprint interval nature.

2. AMRAP is short form for As Many Reps As Possible 3. Add 20 minutes of light cardio to the end of each workout.

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Set / Rep / Rest Scheme

Day 1 Week 1 Week 2 Week 3 Week 4 Sets Reps Rest Sets Reps Rest Sets Reps Rest Sets Reps Rest Ex 1a 3 12 10 3 10 10 3 8 10 3 12 10 Ex 1b 3 12 60 3 10 60 3 8 60 3 12 60 Ex 2a 2 8/6/4 75 2 7/5/3 75 2 6/3/1 75 2 10/5 75 Ex 2b 2 8/6/4 75 2 7/5/3 75 2 6/3/1 75 2 10/5 75 Ex 3a 3 6 10 3 6 10 3 6 10 3 6 10 Ex 3b 3 6 10 3 6 10 3 6 10 3 6 10 Ex 3c 3 6* 90 3 6 90 3 6 90 3 6 90

Day 2 Week 1 Week 2 Week 3 Week 4 Sets Reps Rest Sets Reps Rest Sets Reps Rest Sets Reps Rest Ex 1 2 12 90 2 10 90 2 8 90 2 15 90 Ex 2 4 5 120 4 4 4 3 Omit this week Ex 3 2 8/6/4 120 2 7/5/3 120 2 6/3/1 120 2 10/5 120 Ex 4 2 12 120 2 8 120 2 6 120 2 15 120 Ex 5 3 AMRAP 90 3 AMRAP 90 3 AMRAP 90 3 AMRAP 90 Ex 6 3 AMRAP 90 3 AMRAP 90 3 AMRAP 90 3 AMRAP 90

Day 3 Week 1 Week 2 Week 3 Week 4 Sets Reps Rest Sets Reps Rest Sets Reps Rest Sets Reps Rest Ex 1 3 15 75 3 12 75 3 10 75 2 15 75 Ex 2a 2 8/6/4 75 2 7/5/3 75 2 6/3/1 75 2 10/5 75 Ex 2b 2 8/6/4 75 2 7/5/3 75 2 6/3/1 75 2 10/5 75 Ex 3a 3 8 10 3 8 10 3 8 10 3 8 10 Ex 3b 3 8 10 3 8 10 3 8 10 3 8 10 Ex 3c 3 6 90 3 6 90 3 6 90 3 6 90

Day 4 Week 1 Week 2 Week 3 Week 4 Sets Reps Rest Sets Reps Rest Sets Reps Rest Sets Reps Rest Ex 1 4 6 120 4 5 120 4 4 120 2 8 120 Ex 2 2 8/6/4 120 2 7/5/3 120 2 6/3/1 120 2 10/5 120 Ex 3 3 10 120 3 8 120 3 6 120 2 12 120 Ex 4a 3 12 45 3 10 45 3 8 45 2 15 45 Ex 4b 3 AMRAP 45 3 AMRAP 45 3 AMRAP 45 2 AMRAP 45 Ex 5 3 AMRAP 45 3 AMRAP 45 3 AMRAP 45 2 AMRAP 45 *Perform 6 reps for the first movement of the telle fly followed by going to failure on each of the remaining two movement. More specifically you’ll be performing 6 reps of the 145° fly; followed by AMRAP of the 90° fly; followed AMRAP of the press. You’re to use the same load throughout.

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Training Program 2

Day 1 (Monday) (1) Side-lying external rotation (2a) Incline DB bench press (2b) Bent-over BB row - supinated (3a) BB floor press (3b) T-bar row – neutral grip (3c) Bent-over BB row to clavicle – pronated Day 2 (Tuesday) (1) Power clean from hang (2) Conventional deadlift (3a) Front squat (3b) Glute-ham raise (4) Single-leg DB deadlift Day 3 (Thursday) (1) BB Cuban rotation (2a) Push press (2b) Pull-up (3a) Scott press (3b) V-bar cable pulldown (3c) Saxon side bend Day 4 (Saturday) (1a) Overhead BB lunges (1b) Chin-up to sternum (1c) Windmill (2a) BB step-up (2b) Dips (2c) Single-arm BB rows (3a) Combo extension-pull (3b) T push-up (3c) Iron cross Notes:

1. Add to the above 3 interval sprint energy system bouts per week. 2. AMRAP is short form for As Many Reps As Possible 3. Add 10 minutes of light cardio to the end of each workout 4. In addition to the above, implement 40 minutes of cardio or physical activity

each day, separated by at least 6 hours from resistance training or sprint intervals.

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Set / Rep / Rest Scheme

Day 1 Week 1 Week 2 Week 3 Week 4 Sets Reps Rest Sets Reps Rest Sets Reps Rest Sets Reps Rest Ex 1 3 12 60 3 10 60 3 8 75 3 6 75 Ex 2a 2 8/6/4 60 2 7/5/3 60 2 6/3/1 75 2 12/6 60 Ex 2b 2 8/6/4 60 2 7/5/3 60 2 6/3/1 75 2 12/6 60 Ex 3a 3 8 10 3 10 10 3 12 10 2 15 10 Ex 3b 3 8 10 3 10 10 3 12 10 2 15 10 Ex 3c 3 8 120 3 10 120 3 12 120 2 15 120

Day 2 Week 1 Week 2 Week 3 Week 4 Sets Reps Rest Sets Reps Rest Sets Reps Rest Sets Reps Rest Ex 1 4 6 120 4 5 120 4 4 120 3 6 120 Ex 2 4 6 120 6 4 120 8 3 120 3 8 120 Ex 3a 3 8 75 3 8 75 3 8 75 3 8 75 Ex 3b 3 AMRAP 75 3 AMRAP 75 3 AMRAP 75 3 AMRAP 75 Ex 4 3 8 90 3 8 90 3 8 90 3 8 90

Day 3 Week 1 Week 2 Week 3 Week 4 Sets Reps Rest Sets Reps Rest Sets Reps Rest Sets Reps Rest Ex 1 3 12 60 3 10 60 3 8 75 3 6 75 Ex 2a 2 8/6/4 60 2 7/5/3 60 2 6/3/1 75 2 12/6 60 Ex 2b 2 8/6/4 60 2 7/5/3 60 2 6/3/1 75 2 12/6 60 Ex 3a 3 8 10 3 10 10 3 12 10 2 15 10 Ex 3b 3 8 10 3 10 10 3 12 10 2 15 10 Ex 3c 3 8 120 3 10 120 3 12 120 2 15 120

Day 4 Week 1 Week 2 Week 3 Week 4 Sets Reps Rest Sets Reps Rest Sets Reps Rest Sets Reps Rest Ex 1a 3 8 10 3 8 10 3 8 10 3 8 10 Ex 1b 3 AMRAP 10 3 AMRAP 10 3 AMRAP 10 3 AMRAP 10 Ex 1c 3 8 120 3 8 120 3 8 120 3 8 120 Ex 2a 3 10 10 3 10 10 3 10 10 3 10 10 Ex 2b 3 AMRAP 10 3 AMRAP 10 3 AMRAP 10 3 AMRAP 10 Ex 2c 3 10 120 3 10 120 3 10 120 3 10 120 Ex 3a 3 12 10 3 12 10 3 12 10 3 12 10 Ex 3b 3 6 10 3 6 10 3 6 10 3 6 10 Ex 3c 3 12 120 3 12 120 3 12 120 3 12 120

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Training Program 3 Day 1 (Monday) (1) BB snatch from hang (2) Full BB back squat (3a) Stiff-leg deadlift (3b) BB hack squat Day 2 (Tuesday) (1a) Rear BB lunge (1b) Renegade row - alternating (1c) T push-up – alternating (2a) Overhead BB squat (2b) See-saw press (2c) Chin-up (3a) Iron cross (3b) Windmill (3c) Rollout Day 3 (Thursday) (1a) Push-up – feet on Swissball (1b) Supine row (2a) Bent-over BB row – pronated (2b) Flat BB bench press (3a) Wide-grip pull-up (3b) Push press Day 4 (Saturday) (1a) Romanian BB split squat (1b) Neutral grip pull-up (1c) Standing Scott press (2a) Overhead forward lunge – alternating (2b) T-bar row – close neutral grip (2c) Telle-fly (3a) BB step-up - alternating (3b) Hip bridge with feet on Swissball – squeeze contraction for 4 secs. (3c) BB corner twist Notes:

1. Add to the above 3 interval sprint energy system bouts per week. 2. AMRAP is short form for As Many Reps As Possible 3. Add 15 minutes of light cardio to the end of each workout 4. In addition to the above, implement 50 minutes of cardio or physical activity

each day, separated by at least 6 hours from resistance training or sprint intervals.

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Set / Rep / Rest Scheme

Day 1 Week 1 Week 2 Week 3 Week 4 Sets Reps Rest Sets Reps Rest Sets Reps Rest Sets Reps Rest Ex 1 4 5 120 4 4 120 4 3 120 3 6 120 Ex 2 3 5/10 120 3 4/8 120 3 3/6 120 2 6/12 120 Ex 3a 4 6 60 6 4 60 8 3 60 3 8 120 Ex 3b 4 6 60 6 4 60 8 3 60 3 8 120

Day 2 Week 1 Week 2 Week 3 Week 4 Sets Reps Rest Sets Reps Rest Sets Reps Rest Sets Reps Rest Ex 1a 3 8 10 3 8 10 3 8 10 3 8 10 Ex 1b 3 8 10 3 8 10 3 8 10 3 8 10 Ex 1c 3 6 120 3 6 120 3 6 120 3 6 120 Ex 2a 3 10 10 3 10 10 3 10 10 3 10 10 Ex 2b 3 10 10 3 10 10 3 10 10 3 10 10 Ex 2c 3 AMRAP 120 3 AMRAP 120 3 AMRAP 120 3 AMRAP 120 Ex 3a 3 12 10 3 12 10 3 12 10 3 12 10 Ex 3b 3 8 10 3 8 10 3 8 10 3 8 10 Ex 3c 3 AMRAP 120 3 AMRAP 120 3 AMRAP 120 3 AMRAP 120

Day 3 Week 1 Week 2 Week 3 Week 4 Sets Reps Rest Sets Reps Rest Sets Reps Rest Sets Reps Rest Ex 1a 2 AMRAP 45 2 AMRAP 45 2 AMRAP 45 2 AMRAP 45 Ex 1b 2 AMRAP 45 2 AMRAP 45 2 AMRAP 45 2 AMRAP 45 Ex 2a 3 5/10 60 3 4/8 60 3 3/6 60 2 6/12 60 Ex 2b 3 5/10 60 3 4/8 60 3 3/6 60 2 6/12 60 Ex 3a 3 5/10 60 3 4/8 60 3 3/6 60 2 6/12 60 Ex 3b 3 5/10 60 3 4/8 60 3 3/6 60 2 6/12 60

Day 4 Week 1 Week 2 Week 3 Week 4 Sets Reps Rest Sets Reps Rest Sets Reps Rest Sets Reps Rest Ex 1a 3 8 10 3 8 10 3 8 10 3 8 10 Ex 1b 3 AMRAP 10 3 AMRAP 10 3 AMRAP 10 3 AMRAP 10 Ex 1c 3 8 120 3 8 120 3 8 120 3 8 120 Ex 2a 3 10 10 3 10 10 3 10 10 3 10 10 Ex 2b 3 10 10 3 10 10 3 10 10 3 10 10 Ex 2c 3 8* 120 3 8* 120 3 8* 120 3 8* 120 Ex 3a 3 12 10 3 12 10 3 12 10 3 12 10 Ex 3b 3 AMRAP 10 3 AMRAP 10 3 AMRAP 10 3 AMRAP 10 Ex 3c 3 8 120 3 8 120 3 8 120 3 8 120

*Perform 8 reps for the first movement of the Telle Fly followed by going to failure on each of the remaining two movement. More specifically you’ll be performing 8 reps of the 145° fly; followed by AMRAP of the 90° fly; followed AMRAP of the press. You’re to use the same load throughout.

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Energy Work Prescription Feel free to choose a different protocol each bout. Running sprints are by far the most effective, followed by the other interval sprints with the medium-high steady state option being the least effective but usually the easiest to adhere to. Medium-high intensity Option - medium-high intensity bouts done at a continuous pace for 45 minutes to an hour - aerobic classes, stair climber (“reverse escalator”), rowing machine, upright bike or treadmill, hike, speed-walk, etc Target HR is 80% max. The formula is 220 – your age x .80 Interval Protocols 1. Bike sprints are done on the upright bike at the gym. Begin with a 5-minute warm-up.

Then, with the bike at the highest level, sprint for 30 seconds as fast as you can. At the end of the 30 seconds cycle at 40-60rpm for 90 seconds. Begin with 12 sprints, adding a sprint each bout until you reach 15.

I. After reaching 15 sprints successfully, change protocol to 30 seconds of sprint, 60 seconds of slow. Drop back down to 12 and increase each subsequent bout by 1 sprint.

II. When you reach 15 sprints at 30 on / 60 slow, reduce “jog” portion further to 30 on / 45 slow and drop back to 12 sprints.

III. Finally upon getting to 15 sprints using the 30 seconds on, 45 seconds off protocol, reduce “jog” portion to equal sprint portion at 30 seconds on / 30 seconds “jog.” Using that protocol, reduce to 12 sprints, adding 1 bout per week until you reach 20 sprints.

*finish each session with 10 minutes of low intensity pedaling. 2. Rowing sprints are done on the rowing machine at the gym. Begin with a 5-minute

warm-up. Then, sprint (using a heavy leg drive and smooth arm pull) for 15 seconds as fast as you can. At the end of the 15 seconds row at a pace similar to a jog for 45 seconds. Begin by repeating this cycle 12 times. Add a sprint to each bout until you reach 15.

I. Upon successfully reaching 15 sprints using the 15/45 interval, change protocol to 15/30. Once again begin by repeating this cycle 12 times, adding a sprint to each bout until you reach 15 sprints.

II. Finally upon reaching 15 sprints with the 15/30 protocol, change to a 20 second sprint / 20 second jog interval. Begin with 12 sprints and add a bout to each subsequent workout until you reach 20 sprints.

3. Running Sprints

I. Protocol 1 – 60m sprints. These are simple HIIT sprints. Sprint 60m (or yards), walk back and repeat (with no rest). Week 1 – 15 sprints, Week 2 – 16 sprints; Week 3 – 17 sprints; Week 4 – 18 sprints.

II. Protocol 2 - IBUR sprints. The protocol Christian Thibaudeau outlines here will suffice

III. Protocol 3 – Stairs/hills. If access to 50 to 75 steps is available to you for sprints use stairs. If not, use a large hill with a medium grade incline. Sprint up, walk back down. Week 1 – 12 sprints, Week 2 – 13 sprints; Week 3 – 14 sprints; Week 4 – 15 sprints.

IV. Protocol 4 – 400m Sprints. Sprint 400m, rest 90 seconds, repeat. Week 1 – 5 sprints, Week 2 – 6 sprints; Week 3 – 7 sprints; Week 4 – 6 sprints (with 60 second rest instead of 90)

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Exercise Instruction The exercise links below provide descriptions, pictures and/or video outlining the general movement patterns/exercises you’ll be using during this phase. By “general movement pattern,” we mean the basic form of an exercise, and not the specific variation. Consider the bench press, for example. The bench press itself can be considered the general movement pattern, while barbell bench press and dumbbell bench press can be considered the specific variations. For a comprehensive exercise database, click here. Because we didn’t provide separate links to barbell bench press and dumbbell bench press, you’re to execute the movements using the same form. The only difference is, quite simply, that the barbell bench press is performed with a barbell while the dumbbell bench press is performed with dumbbells. Nothing about the general movement changes; in other words, a bench press is largely a bench press. For all general movements, simply assume that the same form, technique and execution apply irrespective of the type of resistance (forms of resistance being barbell, dumbbell, cable, machine, etc). In addition, over the course of the next year you’ll be performing a number of variations of basic movements. For instance, you could be performing a seated version of an exercise in one program but then a standing version in a subsequent program. The different body positions for different basic exercise variations can include seated upright, standing, lying flat, seated on an incline and lying on a decline. Finally, a note about hand placement and grip width. Different exercises require the use of different hand grips and widths. Here are some basic definitions for hand positions and grip widths:

Pronated: overhand grip Supinated: underhand grip Neutral / Parallel: palms facing inward Wide Grip: shoulder width and wider * Medium: shoulder width to 2 inches inward from shoulder width * Close Grip: hands anywhere from 1 to 8 inches apart *

* Please note that these vary by the individual.

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Dynamic Leg Warm-up (1) Step-over - here (2) Step-under - here(3) Scorpions - here(4) Bird dog -here(5) Bent-over body rotations - here(6) Back / forward leg swings - here (7) Side-to-side leg swings here

Sets Reps Additional instruction Ex 1 2 12 Ex 2 2 12 Ex 3 2 12 Ex 4 2 8 Ex 5 2 12 Ex 6 2 12 Ex 7 2 12

Like all unilateral exercises, perform the prescribed sets and reps for each side. If an exercise calls for 2 sets of 12 each side should receive 12 reps. It’s your discretion however when determining whether you alternate between sides or perform all of the reps for one side before moving on to the second (for movements 1 through 5 above, alternating is the most logical option however).

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Wave Loading

Wave loading can be a little tricky at first but once you get a hang of things, it’s smooth sailing. The most important thing for you to keep in mind is that there is no need to be too technical. Leave your calculators at home. Here's an example that should give you a pretty good idea of how things are to go. Squat 2 x 8/6/4 – this denotes 2 waves of 3 sets each. Written out, it looks like the following: *Set 1 - 8 reps at 275lbs (submaximal effort) *Set 2 - 6 reps at 285lbs (submaximal effort) *Set 3 - 4 reps at 305lbs (submaximal effort) **Set 4 - 8 reps at 285lbs (maximal effort) **Set 5 - 6 reps at 305lbs (maximal effort) **Set 6 - 4 reps at 335lbs (maximal effort) *Wave 1 consisting of sets 1,2 and 3; **Wave 2 being comprised of sets 4, 5 and 6. Again don't go computing percentages or inferring anything from the load progressions other than the fact that sets 1 to 3 are submaximal while sets 4 to 6 are maximal. What this means is that sets 1 through 3 should be challenging but not a struggle while sets 4 through 6 should be all out, balls to the wall gutteral unleashing (or as near as one can practically get to maximal effort). You see, set 3 of the first wave will potentiate neuron activation for sets 4 and to an extent set 5 without leaving you fatigued for set 6. A variation on this theme is seen with the 3 x 5/10 prescription. In this case it’s 3 waves consisting of 2 sets each. For the supersetted exercises it's the same but go back and forth between exercises. See Christian T's article here as it describes wave loading well: Wave Loading

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Exercise Links Olympic Variations The Bear [t-nation.com – entire article] Clean from hang [exrx.net] Clean with jerk [exrx.net] Dumbbell snatch [t-nation.com – last exercise] Snatch [exrx.net] Deadlift Variations Deadlift [exrx.net] King deadlift [t-nation.com – last exercise] Snatch grip deadlift [t-nation.com – 1/2 way down page] Stiff-leg deadlift [exrx.net] Sumo deadlift [t-nation.com – 1/4 way down page] Calves Donkey calf raise (use dip belt for load) [exrx.net] Leg press calf raise [exrx.net] Seated calf raise [exrx.net] Standing calf raise [exrx.net] Vertical pull Cable pulldown [exrx.net] Chin-up [exrx.net] Parallel grip chin-up [bodybuilding.com – 1st variation] Pull-up [exrx.net] Sternum chin-up [t-nation.com – 1st exercise] Towel / rope chin-up [t-nation.com – end of article] Upright row [exrx.net] Vertical Press Bent press [t-nation.com – 1st exercise] Front raise [exrx.net] Push press [exrx.net] Scott press [larryscott.com – scroll down] See-Saw press [bodybuilding.com – 7th exercise] Shoulder press [exrx.net] Biceps Cable curl [exrx.net] Barbell curl [exrx.net – use straight bar] Dumbbell curl [exrx.net] Lying curl (Lazy man curl) [t-nation.com – 6th exercise] Preacher curl [exrx.net] Abdominal Cable kneeling crunch [exrx.net] Cable woodchopper [chekinstitute.com - figure 16] Decline bench sit-up [bodybuilding.com – 8th exercise] Dragon flag [evfit.com – scroll 1/2 way down page] Hanging leg raise [exrx.net] Hanging leg raise with pike [t-nation.com –1/4 way down] Jackknife sit-up [exrx.net] Rollout [t-nation.com – exercise A1] Russian twist [t-nation.com – 2nd exercise in circuit] Saxon side bend [t-nation.com – 4th exercise] Exercise Complexes Combo extension-pull [t-nation.com – 1st exercise] T Push-up [t-nation.com – 4th exercise] Iron Cross [bodybuilding.com]

Squat Variations Back squat [exrx.net] Box squat [t-nation.com – entire article] Front squat [exrx.net] Hack squat [exrx.net] Single leg split squat [exrx.net] Zercher squat [t-nation.com –1/2 way down] Additional leg exercises Glute-ham raise [bodybuilding.com – 1st exercise] Good-Morning [exrx.net] Hip Bridge [Dartmouth - 9th exercise] Leg curl [exrx.net] Leg press [exrx.net] Lunge [exrx.net] one leg back extension [t-nation.com – 1st exercise] Overhead lunge [t-nation.com 6th exercise] Pull through [t-nation.com –1/2 way down] Rear Lunge [exrx.net] Step-up [exrx.net] Zercher good morning [t-nation.com –1/2 way down] Horizontal pull Bent-over row [exrx.net] Cable row [exrx.net] Supine row [exrx.net] T-bar row [exrx.net] Renegade row [bodybuilding.com] Reverse Push-up [exrx.net] Horizontal Press Bench press [exrx.net] Cable crossover [bodybuilding.com – 1st exercise] Dips [exrx.net] Fly [exrx.net] Pull-over [exrx.net] Push-up [exrx.net] Telle Fly [t-nation.com – 4th exercise] Triceps Cable pressdown [exrx.net] Close-grip bench press [exrx.net] Floor press [weightliftingdiscussion.com] Lying triceps extension [exrx.net] Overhead triceps extension [exrx.net] Postural / Corrective Cable external rotation [exrx.net] Cuban rotation [t-nation.com – 1st exercise] Face pulls [t-nation.com – 3rd exercise] Kneeling cable x-row [t-nation.com – 3rd exercise] Poor man’s shoulder horn [t-nation.com – 7th exercise] Rear lateral raise [exrx.net] Scapular wall slide [t-nation.com – 1st exercise] Scare crow [t-nation.com – 8th exercise] Side-lying external rotations [familydoctor.org – ex.2] Straight-arm cable pressdown [exrx.net] Wall push-up [uhseast.com]

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Training Program Notation (1A, 1B, etc.) The exercises are ordered either by number (1,2,3, etc.) or by a number/letter combination (1, 2a, 2b, 3, etc.) What does this mean? Basically, perform the exercises in numerical order. Perform all the sets of exercise 1 first, all the sets of exercise 2 second, and so forth. If there is more than one exercise with a given number (e.g., 2a, 2b, etc.) they are to be done together as “supersets.” Instead of performing all the sets of exercise 2a before moving on to exercise 2b, you would perform one set of exercise 2a and then one set of exercise 2b, alternating back and forth between the exercises marked with a “2” until all sets have been completed. After all the “2” exercises have been completed in the alternating fashion, you would move on to the exercise (or group of exercises) marked “3” (or 3a, 3b. etc.). An example will make this clear. Example of Training Notation: DAY 4 (SATURDAY)

(1) Kneeling Cable External Rotation 3 x 8 (each side) 60 seconds

(2a) Push Press 6 x 4 75 seconds

(2b) Medium-grip Chin-up 6 x 4 75 seconds

(3a) Slight Incline Dumbbell Fly 3 x 12 45 seconds

(3b) Dumbbell Rear Lateral Raise 3 x 12 45 seconds

Actual Order of Exercises:

1. External Rotation (Exercise 1, Set 1 of 3, 8 Reps, Rest 60 seconds) 2. External Rotation (Exercise 1, Set 2 of 3, 8 Reps, Rest 60 seconds) 3. External Rotation (Exercise 1, Set 3 of 3, 8 Reps, Rest 60 seconds) 4. Push Press (Exercise 2a, Set 1 of 6, 4 Reps, Rest 75 seconds) 5. Chin-Up (Exercise 2b, Set 1 of 6, 4 Reps, Rest 75 seconds) 6. Push Press (Exercise 2a, Set 2 of 6, 4 Reps, Rest 75 seconds) 7. Chin-Up (Exercise 2b, Set 2 of 6, 4 Reps, Rest 75 seconds) 8. Push Press (Exercise 2a, Set 3 of 6, 4 Reps, Rest 75 seconds) 9. Chin-Up (Exercise 2b, Set 3 of 6, 4 Reps, Rest 75 seconds) 12. Continue for sets 4, 5, and 6 10. Incline Fly (Exercise 3a, Set 1 of 3, 12 Reps, Rest 45 seconds) 11. Rear Raise (Exercise 3b, Set 1 of 3, 12 Reps, Rest 45 seconds) 12. Incline Fly (Exercise 3a, Set 2 of 3, 12 Reps, Rest 45 seconds) 13. Rear Raise (Exercise 3b, Set 2 of 3, 12 Reps, Rest 45 seconds) 14. Incline Fly (Exercise 3a, Set 3 of 3, 12 Reps, Rest 45 seconds) 15. Rear Raise (Exercise 3b, Set 3 of 3, 12 Reps, Rest 45 seconds)

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Unilateral Movements With respect to the unilateral movements (i.e. single-leg, single-arm and single side movements), complete the prescribed reps for each limb / side. Meaning that if you are to do 3 sets of 5 for leg curls, a total of 10 reps between the two sides are to be performed per set (5 reps for the right leg + 5 reps for the left leg). Unless specified as “alternating” complete the prescribed reps for one side before performing any reps for the other side (essentially one side at a time).

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