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A Bodybuilding Training System
by
Virgin Voyage
Scott W. Stevenson, PhD
Dear Virgin Voyager,
Congratulations! You have purchased a Fortitude Training (FT) plan! To properly carry out your training regimen, you should
have read Fortitude Training - The E-book and have medical clearance to exercise.
Contents:
• General Program Notes (See the Bookmarks on the Left of this .pdf.)
• Set Type Descriptions
• Stretch Type Descriptions and Examples
• 24 Set by Set Workouts (4 x 6 weeks) for each of 3 FT Volume Tiers (BASIC Version only), plus 4 cruise workouts for each Tier.
[Adjust volume as needed, and drop down a Tier to Cruise. Tier III Cruise workouts would rarely be used.)
• Muscle Round “Pool” Log Books for Each Tier.
• Fortitude Training Overview Sheets and Training Logs
• Additionally, you can go to http://www.e-junkie.com/FortitudeTraining to download the FREE FT Overview sheets (and
Training Logs) for printing.
© Scott W. Stevenson
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Transaction ID: 4F472017JN066283E
General Program Notes
Familiarity with Fortitude Training® by reading the E-book is mandatory for carrying out this program effectively.
Purpose of this Training Program:
• The program is an introductory program for Fortitude Training, e.g., for someone who has not yet done Fortitude Training. The
advantages of a having a training program laid out explicitly before you, exercise by exercise, day by day, is likely a primary
reason why you have purchased this training plan. This will give you a introduction to devising your own FT programs.
• To introduce you to novel exercises or exercise sequences you can use with Fortitude Training.
The Program Includes:
• Workouts for a 6 week Progressive Blast and 4 cruise workouts. You may want to read these before going to the gym, as
some exercise descriptions involve video descriptions (clickable URLs on the Second Page of each Workout).
• There are three sets of workout, one for each of three volume Tiers using the Basic Version layout. (If this terminology is not
familiar, I refer you to Fortitude Training - The E-book.)
Use this Program as a Guide:
• As you see fit, deviate from the noted exercise selection in an "instinctive" fashion to that targets your particular physique
weaknesses or distributes the training load over a given muscle (as indicated by soreness, for instance) for you. In other words,
feel free to use this plan as a general template to follow, but don't hesitate to deviate from it if common sense or your training
instinct suggests doing so is prudent. Train Smart!
• Deviations from the plan can and should take place at any time you have a medical reason to do so. This could be due to an
an injury per se, of course, or signs and symptoms that one might be imminent (aches n' pains). Any exercise that does not
feel right is not one you should attempt. Exercise at your own risk.
• Your Blast may not last 6 weeks and you may (or may not) decide to vary your Volume Tier. Should you go longer than 6 weeks
(which is possible, but rare), you can simply start over at week 1. Note that the Day 3 and Day 4 workouts for week 6 include
mostly exercises for Muscle Rounds that you used in the first week of the program. This will help you further gauge (beyond
Loading Set progression) your strength gains during the Blast.
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General Program Notes
In brief, here is how Fortitude Training (Basic Version) is performed. (See Fortitude Training - The E-book for more details.)
• Train 4 times / week. The two workouts without an interceding rest day should fall on otherwise restful days for you (e.g., a
weekend).
--- Day 1: Heavy Loading Sets for Lower Body (zig-zagged). Pump Sets for Upper Body (super-setted).
--- Day 2: Heavy Loading Set for Upper Body (zig-zagged). Pump sets for Lower Body (super-setted).
--- Day 3: Muscle Rounds with a Lower Body focus.
--- Day 4: Muscle Rounds with an Upper Body focus.
• Warm-up for each exercise however you see fit. This may include cardio (at the start of your workout), stretching of the muscle
(s) to be trained and, of course, warm-up sets.
• Choose a stretch (see below) for the muscle group(s) after the training for them for the day is done. Stretches are done between
training muscle groups, intermittently throughout the workout.
• Progressively Blast as until you sense an Intensive Cruise is needed. This could be less than 6 weeks!!!
• Start with Volume Tier I, if you've never done FT before. You can increase (or decrease) Volume Tiers to match your personal
recovery as the Blast progresses and/or periodize your training.
• The Intensive Cruise period lasts about 1/3 of the Blast duration. For these workouts, drop down a Tier (and spread workouts
out a bit, to about 3x/ week), using the Muscle Round based Cruise workouts included (or create you own). Finish the last ~1/3
of the CRUISE by not training at all. [For example, a 6wk Blast would typically call for a 2wk Cruise, including 3-4 workouts over
the first 9 days of the Cruise. [NOTE: Tier III Cruise Workouts are included simply as example workouts for future Blasts.]
• Log your loads and reps on the daily workout sheets, and/or log Muscle Round performance in the supplied MR "Pool" Logs at
the end of this file. Below is a figure highlighting what you will see on each Day's workout. The second page of each workout will
contain notes on exercise execution.
Yours in Strength and Health!
-Scott
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Example of Day's Workout: Exercises & Log (First Page)
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Example of Day's Workout: Exercise Descriptions (Second Page)
© Scott W. Stevenson
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Disclaimer
(1) Introduction
This disclaimer governs the use of this ebook. [By using this ebook, you accept this disclaimer in full. / We
will ask you to agree to this disclaimer before you can access the ebook.]
(2) Credit
This disclaimer was created using an SEQ Legal template (http://www.seqlegal.com).
(3) No advice
The ebook contains information about bodybuilding and physical exercise. The information is not advice,
and should not be treated as such.
You must not rely on the information in the ebook as an alternative to medical advice from an appropriately
qualifed professional. If you have any specifc questions about any matter you should consult an
appropriately qualifed medical professional.
If you think you may be suffering from any medical condition you should seek immediate medical attention. You should never delay seeking medical advice, disregard medical advice, or discontinue
medical treatment because of information in the ebook.
(4) No representations or warranties
To the maximum extent permitted by applicable law and subject to section 6 below, we exclude all representations, warranties, undertakings and guarantees relating to the ebook.
Without prejudice to the generality of the foregoing paragraph, we do not represent, warrant, undertake or guarantee:
• that the information in the ebook is correct, accurate, complete or non-misleading;
• that the use of the guidance in the ebook will lead to any particular outcome or result;
(5) Limitations and exclusions of liability
The limitations and exclusions of liability set out in this section and elsewhere in this disclaimer: are subject to section 6 below; and govern all liabilities arising under the disclaimer or in relation to the
ebook,
including liabilities arising in contract, in tort (including negligence) and for breach of statutory duty.
We will not be liable to you in respect of any losses arising out of any event or events beyond our reasonable control.
We will not be liable to you in respect of any business losses, including without limitation loss of or damage to profts, income, revenue, use, production, anticipated savings, business, contracts,
commercial opportunities or goodwill.
We will not be liable to you in respect of any loss or corruption of any data, database or software.
We
not be liable to you in respect of any special, indirect or consequential loss or damage.
(6) will
Exceptions
Nothing in this disclaimer shall: limit or exclude our liability for death or personal injury resulting from negligence; limit or exclude our liability for fraud or fraudulent misrepresentation; limit any of our
liabilities in any way that is not permitted under applicable law; or exclude any of our liabilities that may
not be excluded under applicable law.
(7) Severability
If a section of this disclaimer is determined by any court or other competent authority to be unlawful and/or
unenforceable, the other sections of this disclaimer continue in effect.
If any unlawful and/or unenforceable section would be lawful or enforceable if part of it were deleted, that part will be deemed to be deleted, and the rest of the section will continue in effect.
(8) Law and jurisdiction
This disclaimer will be governed by and construed in accordance with law in the United States of America,
and any disputes relating to this disclaimer will be subject to the exclusive jurisdiction of the courts of the United States of America.
(9) Our details
In this disclaimer, "we" means (and "us" and "our" refer to) Scott Walter Stevenson (1212 East Caracas Street; Tampa, Florida 33603; USA or any future addresses, temporary or permanent).
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Fortitude Training - Front Matter: SET TYPES
Set Type
General Description
© Scott W Stevenson
Loading Sets
These will be your heavy "go to" exercises where there will be the greatest focus on progressive
overload.
Load
Weight should be such that your repetitions fall in the 6-12 rep range. You may need to adjust weight as
the Loading Sets proceed and fatigue ensues to stay in this rep range (see examples below).
Exercise Rotation
Choose THREE Groupings (call them A, B and C) of Loading Exercises for each muscle group, one set
for EACH WEEK and Rotate through these week by week. Most important are the compound exercises,
as practical gym limitations may not allow you to always use the same isolation exercises for zigzagging (see below).
Progression
Changing Exercises
Exercise Selection
Rest Period
The idea is to progress in terms of weight and/or reps each time you come back to an exercise
grouping, on one or more of the set.
For any Grouping of Loading Exercises, when you fail to progress (substantially) for two workouts,
change the exercises or the ORDER of exercises (e.g., reverse the order of compound and isolation
exercises) or change the exercises in the Grouping. (If there is an obvious reason why workout
performance was poor, e.g., a personal emergency that keeps you up the night before a workout, you
may consider retaining that Grouping of Loading Exercises for at least one more workout before
changing.)
When keeping the same (or some of the same) exercises in a grouping or simply switching exercise
order, ignore past reps with a given exercise and weight and simply attempt to “beat the log book” with
the new Grouping configuration.
ZIG-ZAGGING: Use Primary Compound Free weight exercises (Barbells, dumbbells and plate-loaded
machines) or your specifc preferences for you “go to” mass building exercises. Alternate Sets of
Compound Exercises with Isolation Exercises (free weights when possible) for the same muscle group.
I call this back n' forth alternation between compound, multi-joint exercises and isolation (mainly single
joint) exercises “zig-zagging.”
Rest 1-2min between sets – long enough to o longer be winded just before each
Fortitude Training®- Front Matter: Set Types
Loading Sets
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Fortitude Training - Front Matter: SET TYPES
© Scott W Stevenson
set. (Rest intervals are specifed below in the Fortitude Training Summary Sheets, but can also be
individualized and based on the exercises you choose.) Start the rest interval when you get to and have
set up (adjusted weight, etc.) at the exercise machine / rack / station and actually start resting. (The
transition between exercises should be short, but don’t count this as rest. If you have to walk across the
gym and strip weight from a bar, the rest interval would start only after you have done so and are
seated / resting in preparation for the next set.)
Repetitions
Failure
Exercise Order
Reps should range between 6-12 for each set. (You can choose rep ranges as needed, per exercise,
your experience, personal preference, safety, etc., but this is a general guidline.) Adjust weight set by
as needed to stay in this range as you zig zag between exercises. (See examples below.)
TAKE ONLY the last compound exercise to absolute failure (with a safe spot). Leave a rep or two in
the tank for other sets. Isolation exercises can each be taken to failure, if safe to do so.
This will vary, depending on Volume Tier (# of sets) and how you would like target the trained muscles.
For example, an isolation exercise (hamstring curl) can precede a compound one (barbell squat) to prefatigue and target the hamstrings over the quads and glutes.
Strategies,
Personal Notes,
Etc.
Fortitude Training®- Front Matter: Set Types
Loading Sets
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Fortitude Training - Front Matter: SET TYPES
Loading
Sets
Fig 1
© Scott W Stevenson
Loading
Sets
Fig 2
Loading Sets Fig 3
Fortitude Training®- Front Matter: Set Types
Loading Sets
© Scott W. Stevenson
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Fortitude Training - Front Matter: SET TYPES
Set Type
General Description
Load
Exercise Rotation
Progression
© Scott W Stevenson
Pump Sets
Like Loading Sets, Pump Sets are also continuous in nature, with the intention of creating a metabolic overload and an
occlusion effect. The pattern and style of the set can vary however (see below). You may pick exercises that help you focus
on weak (relatively underdeveloped) muscle groups for Pump Sets and/or those you have a hard time creating a strong
contraction (“mind-muscle connection”) in during Loading and/or Muscle Round sets. For instance, a cable cross-over with a
deep stretch would be a great Pump exercise selection for someone who has a hard time activating the pectoralis major
during pressing exercises.
The purpose is not to create tensile overload, so the weight used here may be quite light (50% 1 rep
maximum or something you could lift for 30+ repetitions if fresh doing an all out set where you rested
between reps to extend the set). When in doubt, go lighter and get more repetitions (full or partial)
continuously when executing Pump Sets.
Vary the exercises often and avoid any exercise that irritates a particularly sore area or a structure
where you may be developing or tend to develop arthragia (joint pain) or tendinitis. Pump sets would be
done mostly with (joint and tendon friendly) machines and cables with the intention to isolate the
muscle.
The loads for Pump sets would generally increase occur over time, but this not a primary focus. On
some days, you may use very light loads and do very slow contractions, if this feels right to you.
Changing Exercises
See Exercise Rotation Above.
Exercise Selection
See Exercise Rotation Above.
Rest Period
For Pump Sets, the Fortitude Trainee couples exercises together (Thighs and Calves, Back and Chest,
Delts and Abs, Biceps and Triceps) in a superset fashion with 1:00 rest between supersets.
Repetitions
Generally one would perform 15-25 (or 30) reps / set. Use partial reps, 21's, slow negatives, etc. to
extend out the set, but don't release the tension during the sets. Pump sets are about pumping up the
muscle, creating metabolic demand and isolating the muscle in question, not about moving heavy
weights, causing muscle damage, etc.
Fortitude Training®- Front Matter: Set Types
Pump Sets
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Fortitude Training - Front Matter: SET TYPES
Failure
Exercise Order
Strategies,
Personal Notes,
Etc.
© Scott W Stevenson
Sets would be taken to “failure,” but this could happen after doing several partial repetitions, a
contracted isometric, a very slow number of final repetitions at the end of the set, etc., as long as the
repetitions are continuous. Do not allow any cheating, long pauses between reps, etc. Pump Sets
should be composed of “burn out” style reps without any ballistic or cheat repetitions.
Feel free to vary the order on these as you see ft (Back before Chest, Calves before a compound thigh
movement, etc.).
Strategies for Pump Sets
Partials: After several normal Range of Motion Rep, perform shortened "mini reps" to extend the set
(Reverse) 21's: 7 full Range of Motion repetitions, 7 x 1/2 ROM @ Top, 7 x 1/2 ROM at Bottom. (Mix up the order of these for
variety.)
Slow Reps: After several regular tempo reps, perform several slow repetitions
Change Foot / Hand position: Change foot position, space, grip or other aspects of exercise technique mid-set (when SAFE to do so)
Isometric Hold: Finish a set with a prolonged isometric hold (that may)
DC-style Static w/ Pulses: Final eccentric is prolonged with mini pulses while lowering the weight.
5's Into the Hole:5 full reps / 5 pulses --> 4 reps + 5 pulses --> 3 reps / etc. https://www.youtube.com/watch?v=pTOYF30xpCo
Fortitude Training®- Front Matter: Set Types
Pump Sets
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Fortitude Training - Front Matter: SET TYPES
Pump
Sets
Fig 1
© Scott W Stevenson
Pump
Sets
Fig 2
Pump Sets Fig 3
Fortitude Training®- Front Matter: Set Types
Pump Sets
© Scott W. Stevenson
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Fortitude Training - Front Matter: SET TYPES
Set Type
© Scott W Stevenson
Muscle Round
General Description
Muscle Rounds (MR) are a form of a cluster set: Repetitions are broken up into sets of 4 repetitions, separated by about 10
seconds rest (typically about 5 deep breaths) for a total of 6 sets. You can use a stopwatch initially to match your breath
count with elapsed time, and then just go by breaths, if you so choose. The 6 sets of 4 reps is Leo Costa’s basic
configuration for a Muscle Round. I’ve kept this clustering (and timing interval) because it roughly creates a 1:1 work : rest
ratio, which allows you to also do muscle rounds unilaterally with the same work : rest ratio by simply alternating sets of 4
rep (left-right-left-etc.) for a total of 6 sets each side.
Load
You should only have ONE FAILURE POINT in each Fortitude Training Muscle Round. Pick a weight
such that you can perform at very least 3 sets of 4 reps, failing in the 4th to 6th set. (As a guideline for
doing Muscle Rounds for the frst time, this load usually corresponds with roughly a 15 repetition
maximum for a continuous straight set. Obviously, if you can’t perform three sets of 4 at the start of a
MR, the weight was too heavy.) If you can get more than 4 reps on the 6th set, take that set to failure
(safely) to gauge how much to increase weight when returning to that exercise for a Muscle Round in
another workout. If you fail in the 4th or 5th set of the Muscle Round, drop the weight 10-30%, such that
you can get the remaining sets of 4 reps without another failure rep. (If you can’t get the remaining sets
of 4 continuous reps with perfect form, you didn’t drop the weight enough.)
Exercise Rotation
Progression
Changing Exercises
Exercise Selection
Perform only one MR for a given exercise in a workout. Your exercise selection will be intuitive: Do
exercises that you feel work best for your physique, in the context of how previous workouts went (and
where you are sore, etc.), and making sure (as with PUMP SETS) to avoid those exercises that might
cause or exacerbate joint or tendon pain. Muscle Round exercises should chosen be to “flll in the holes”
in your physique. You don’t need to regularly do any particular exercises, keeping it very random and
fresh. On the other hand, you might choose to hammer away at a given exercise until you grow quite
strong in that movement and this is reflected in your physique.
Log performance in your Log Book in document with each workout or use the Muscle Round "Pool"
log at the end of the document. This Pool can be used in future Progressive Blasts so you can see
what you’ve done previously and try to beat that performance (weight, sets x reps, or both).
See Exercise Rotation above.
Pick an exercise that requires minimal effort to rack and unrack the weight: The smith machine, plate
loaded machines, cables, selectorized (weight stack) machines, dumbbells with a suitable exercise (or
Fortitude Training®- Front Matter: Set Types
Muscle Round
© Scott W. Stevenson
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Fortitude Training - Front Matter: SET TYPES
© Scott W Stevenson
use powerhooks; http://www.powerhooks.com) or a barbell for exercises where you can rack the weight
easily, have a spot and/or are in a power rack with the safety bars in place to avoid injury. Exercises
where you have to walk the weight out or where safety in racking / unracking the weight is an
issue are NOT suitable for Muscle Rounds.
Rest Period
Rest between Muscle Rounds should be enough to prepare for the next MR. Generally, if you’re doing
a MR every 10 minutes, you’ve moving at a decent pace. (A faster pace for smaller muscle groups, and
slower pace for larger muscle groups makes sense.)
Repetitions
See Load above.
Failure
See Load above.
Exercise Order
Varying order of exercises is part using Muscle Rounds to create a novel growth stimulus. You can use
an isolation movement before a compound movement to ensure you focus the stimulus on the intended
muscle. Or, if you like the feel given compound movement for muscle rounds when you are fresh,
you can do that exercise first. This order can vary workout by workout.
Strategies, NOTE: Pump Sets are used instead of Muscle Rounds on lower Volume Tiers for Days 3 and 4 for
Personal Notes, small muscle groups (arms, abs, forearms) as a lower volume stimulus.
Etc.
Fortitude Training®- Front Matter: Set Types
Muscle Round
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Fortitude Training - Front Matter: SET TYPES
Muscle
Round
Fig 1
© Scott W Stevenson
Muscle
Round
Fig 2
Muscle Round Fig 3
Fortitude Training®- Front Matter: Set Types
Muscle Round
© Scott W. Stevenson
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Fortitude Training - Front Matter: STRETCH
TYPES
Stretch Type
Focus
Flexibility Stretch
Flexibiilty
Technique
Intuitive, PNF, etc.
Duration
As needed (>20 s)
Description
© Scott W Stevenson
This is simply a stretch with the intention of improving fexibility and loosening up the both the musculature and the
joint where range of motion is limited (due to muscle soreness or general infexibility). Those with poor fexibility
might find that stretching for range of motion when still pumped up creates a “pleasant” occlusion effect as well,
but this is not the goal of this Stretch per se. (If pain due to metabolite build-up is limiting your ability to stretch for
range of motion, you can begin to set up for your next exercise to allow for metabolite clearance before doing a
Flexibility Stretch.)
A Flexibility Stretch would be used especially when you feel the muscle has already received considerable loading
and stress in that particular workout and/or over the course of the current Progressive Blast (see below). The
Flexibility Stretch is an intuitive stretch, lasting as long as you feel is needed, at the joint angle and orientation
that feels right. A Flexibility Stretch might include:
• Techniques such as proprioceptive neuromuscular facilitation (PNF) to increase range of motion.
See: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3588663/
• Stretching with a joint in subtle rotation or in the plane of movement where the range of motion seems most
limited and/or you sense muscle tightness.
• Inclusion of a self-massage technique such as foam rolling to help increase range of motion.
Fortitude Training®- Front Matter: STRETCH Types
Flexibility Stretch
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Fortitude Training - Front Matter: STRETCH
TYPES
Stretch Type
Focus
Technique
Duration
Description
© Scott W Stevenson
Occlusion Stretch
Metabolic Stress
Stretch with Light Isometric
60-90sec
The Occlusion Stretch would be a stretch with the intention of creating metabolic stress as a hypertrophic stimulus.
You should be able to feel this as that beloved burning sensation in the muscle during the stretch. The occlusion
stretch is not intended to increase range of motion per se, but rather a continuous, moderate effort isometric
contraction of a stretched, totaling 60-90 seconds. Ideally, the Occlusion Stretch is occurs over one continuous,
fairly “uncomfortable” period, although you may need to break the stretch up into two shorter segments.
Features of the Occlusion Stretch:
• Is performed within a minute or two after fnishing training a given muscle group, when the muscle is still pumped
up.
• Includes a moderate isometric contraction to foster metabolite accumulation (metabolic stress).
• Is intuitive in terms of angle of stretch and joint position. You might focus the stretch and contraction to create
metabolic accumulation where you don’t already feel a pump from the preceding exercise.
• Does NOT attempt to improve range of motion per se.
• May very often be unilateral.
• Lasts 60-90s in total for a muscle group.
Fortitude Training®- Front Matter: STRETCH Types
Occlusion Stretch
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Fortitude Training - Front Matter: STRETCH
TYPES
Stretch Type
Focus
Technique
Duration
Description
© Scott W Stevenson
Extreme Stretch
Load / Metabolic Stress
Stretch with External Load
60-90 sec
This Stretch borrows a page from Dante Trudel’s (DC Training) book of muscle growth tricks. The “Extreme
Stretch” is very similar to an Occlusion Stretch, except the focus is shifted toward externally loading the muscle
during an isometric contraction in a stretched position. For example, an Occlusion Stretch for the Pecs might be
performed unilaterally by stretching and contracting the pectoralis major while bracing your hand against an
immovable object (like the frame of a machine). The corresponding Extreme Stretch would be performed doing an
isometric dumbbell pec fy in the stretched (bottom of the range of motion) position for 60-90s. The external
resistance (using a dumbbell or the load of a weight stack) used during Extreme Stretches, can be progressively
increased, week by week (while continuing to maintain the 60-90 second hold duration). You will likely reach the
maximum safe and effective load you can use with these stretches within months, even if you are continuing to get
stronger over the course of years thereafter.
One must be VERY CAREFUL with Extreme Stretches to ensure that the load is not excessive such that it is not
irritating tendons or joints rather than loading the intended muscle. When in doubt, a lighter load or an Occlusion
Stretch is a better choice than using an excessive load during an Extreme Stretch that you don’t feel loading the
muscle (but instead is causing joint and/or tendon irritation).
Important Points about the Extreme Stretch:
• Extreme Stretches would be used on days when you feel you and your muscles can handle the extra stress that
comes from an extreme stretch.
• Not all muscles led themselves to Extreme Stretches against external loads.
• Extreme Stretches would be used only with isolation (stretching across one joint) exercises where you can easily
end the stretch simply by safely releasing the load.
• Progressively increase the external load only up to the point where you still feel the loading, stretch and metabolic
accumulation in the muscle belly, not the tendons and/or joints.
• When in doubt, use a lighter load or another stretch (see above), rather than an Extreme Stretch.
Fortitude Training®- Front Matter: STRETCH Types
Extreme Stretch
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Fortitude Training - Front Matter: STRETCH
EXAMPLES
© Scott W Stevenson
Pec. Major
Flexibility Stretch Technique(s)
• Perform a unilateral Pec stretch with
stable post.
• Stretch bilaterally: Palms on door frame
or power rack uprights, body falls forward.
Occlusion Stretch Technique(s)
• Apply the occlusion technique to the
Flexibility Stretches.
• Partner pulls arms back (at hands) to
stretch Pecs.
Pec DB (Extreme Stretch)
®
Fortitude Training - Front Matter: STRETCH Examples
Extreme Stretch Technique(s)
• Weighted Pec Deck Stretch - Unilateral
to focus stretch.
• Flat, Incline, or Decline Dumbell fly
stretch.
Pec Stretch (Flexibility, Occlusion)
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Fortitude Training - Front Matter: STRETCH
EXAMPLES
© Scott W Stevenson
Deltoids
Flexibility Stretch Technique(s)
• Pull arm across body, hand facing up.
Occlusion Stretch Technique(s)
Extreme Stretch Technique(s)
• Grab horizontal bar behind you at waist
to chest height, palms UP, and sit down
into stretch.
• Unilateral Handcuff Stretch: Using a
unilateral cable attachment, arm behind
the back, cable pulls hand (palm facing
away from body) toward opposite
shoulder blade.
Handcuff Delt Stretch (Extreme)
®
Fortitude Training - Front Matter: STRETCH Examples
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®
ç
Fortitude Training - Front Matter: STRETCH
EXAMPLES
© Scott W Stevenson
Triceps
Flexibility Stretch Technique(s)
Occlusion Stretch Technique(s)
• Place palm on back of head and pull
elbow up and back, bending elbow. -ORUse occlusion stretch techniques.
• Squat 3-4 inches and grasp a stationary
objeect (machine post) behind head.
Stand up to deepen stretch.
• Grasp a barbell at chest height with an
underhand grip and go into a deep stretch
by leaning forward allowing your hand
(and the bar) to travel over your head.
Extreme Stretch Technique(s)
• Stretch at bottom of Overhead Dumbell
Triceps Extension.
• Use a (Low) cable pulling from behind
you to perform a triceps stretch (palms
facing down).
• Seated, partner stands over you and
manually assists to deepen the stretch.
Triceps Stretch (Flexibility, Occlusion)
®
Fortitude Training - Front Matter: STRETCH Examples
© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
®
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Fortitude Training - Front Matter: STRETCH
EXAMPLES
© Scott W Stevenson
Lats / Back
Flexibility Stretch Technique(s)
• Holding a stable post, pull Lat. into
stretch at desired angle.
Occlusion Stretch Technique(s)
• Lat Pulldown Stretch at top of range of
motion.
• Supported T-Bar Row Stretch at bottom
of range of motion.
Extreme Stretch Technique(s)
• Hang in Pull-up position with Loaded Dip
Belt for added stretch. (Use straps if
needed.)
• Unilateral Lat Pulldown Stretch: Angle
arm overhead and add weight as desired.
Unilateral Lat Stretch (Extreme)
®
Fortitude Training - Front Matter: STRETCH Examples
© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
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Fortitude Training - Front Matter: STRETCH
EXAMPLES
© Scott W Stevenson
Biceps
Flexibility Stretch Technique(s)
• Grasp vertical post, pronated with thumb
down. Turn away from the post extending
your arm behind you in a manner that you
feel the stretch on your biceps. Roll your
elbow down to create pronation.
• Grab horizontal bar, palms DOWN and
sit down into stretch
Occlusion Stretch Technique(s)
• Apply the occlusion technique to the
Flexibility Stretches.
Biceps Stretch (Flexibility)
®
Fortitude Training - Front Matter: STRETCH Examples
Extreme Stretch Technique(s)
• Seated reclining on Incline Bench, hold
dumbells at bottom of curl position
(elbows extended), hands supinated.
Biceps Stretch (Occlusion; Same Stretch)
© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
®
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Fortitude Training - Front Matter: STRETCH
EXAMPLES
© Scott W Stevenson
Quadriceps
Flexibility Stretch Technique(s)
Occlusion Stretch Technique(s)
• Grab ankle, bend your kneed and pull
your foot leg up and back towards glutes.
• Squatting underneath a waist-high Smith
bar or Barbell (like doing the limbo), hold
the bar to support yourself and let your
knees fall forward over your feet.
• Place front of one ankle on a padded
surface at glute height (lat pulldown thigh
pad or prone ham curl pad), squat down
and drive hips forward to stretch the quad
Extreme Stretch Technique(s)
• EXTERNAL LOADED Extreme
Stretching for the quad is not advised,
unless you use a partner to manually load
the stretch.
Quad Stretch (All Types)
®
Fortitude Training - Front Matter: STRETCH Examples
© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
®
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Fortitude Training - Front Matter: STRETCH
EXAMPLES
© Scott W Stevenson
Hamstrings
Flexibility Stretch Technique(s)
• Staggered stance on the floor, front
forefoot pulled up (dorsiflexed), with an
arched back, bring torso forward by
bending at the hips.
Occlusion Stretch Technique(s)
• Place foot on waist high (or higher if you
can) stable surface and perform the
Flexibility Stretch (arched back!) with
active contraction.
Ham Stretch (Flexibilty, Occlusion)
®
Fortitude Training - Front Matter: STRETCH Examples
Extreme Stretch Technique(s)
• Deep Stretch (with safe back position) at
bottom part of the range of motion for a
Stiff-Legged Deadlift. Not much Load is
needed here (<135lb for almost all
trainees).
DB Ham Stretch (Extreme)
© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
®
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Fortitude Training - Front Matter: STRETCH
EXAMPLES
© Scott W Stevenson
Calves
Flexibility Stretch Technique(s)
• Standing on block / step with one foot or
both, allow heel(s) to sink.
Occlusion Stretch Technique(s)
• Hold Dumbbells or pull down manually
while performing Flexibility Stretch (unior bilaterally) while contracting the calf
muscle(s).
Extreme Stretch Technique(s)
• Calf Stretch on loaded Standing Calf
Machine, Leg Press (in Calf Press
position), or Seated Calf Press at bottom
of range of motion.
Calf Stretch (Flexibility)
®
Fortitude Training - Front Matter: STRETCH Examples
© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
®
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Fortitude Training - Front Matter: STRETCH
EXAMPLES
© Scott W Stevenson
Adductors
Flexibility Stretch Technique(s)
Occlusion Stretch Technique(s)
• Seated Indian style, press knees down
wiith your hands or grasp ankles and
press down with forearms/elbows.
• Place foot on waist-high surface to your
side and sink down to stretch that
adductor on that side.
• Apply the occlusion technique to the
Flexibility Stretches.
• At the stretch position of adductor
machine, lean forward.
• Spread legs to do the splits, supporting
yourself as needed with hands on a bench
or the floor.
Bilateral Adductor Stretch (Flexibility, Occlusion)
®
Fortitude Training - Front Matter: STRETCH Examples
Extreme Stretch Technique(s)
• Using Dumbbells to add load (that you
can drop quickly as needed), squat
deeply into a sideways Lunge to stretch
one adductor at a time.
Bilateral Adductor Stretch (Flexibility, Occlusion)
© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
®
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Fortitude Training - Front Matter: STRETCH
EXAMPLES
© Scott W Stevenson
Abdominals
Flexibility Stretch Technique(s)
• Lying prone on the floor, press up as
with a pushup extending your spine
®
Occlusion Stretch Technique(s)
• Apply the occlusion technique to the
Flexibility Stretch.
Fortitude Training - Front Matter: STRETCH Examples
Extreme Stretch Technique(s)
• Extreme Abdominal stretches are not
Recommended.
• You can however, perform a "vacuum"
isometric hold, which could be useful for
competitors who need to maintain a flat
abdominal cavity on stage.
© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A Bodybuilding Training System
Virgin Voyage
by
Scott W. Stevenson, PhD
Daily Workouts - Tier I
© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
Day
1
1
Tier (Basic Version)
Fortitude Training
I
Date: __________________
© Scott W Stevenson
Virgin Voyage
"I've missed more than 9000 shots in my career. I've lost almost 300 games. 26 times, I've been trusted to take the game winning
shot and missed. I've failed over and over and over again in my life. And that is why I succeed." -Michael Jordan
(From:http://www.brainyquote.com/quotes/topics/topic_sports.html#1HzQt4XEc9Src2K3.99)
Loading Sets (6-12 Reps) 1-2:00 Rest Betw. Sets
Wt
Reps
Notes (∆Wt, Etc.)
2:
0
Zig 0 re
-­‐Z st ag
C
C
C
C
D
D
D
D
D
D
D
T Cmpd
h
i Quad
g
h Ham
1 x Barbell Squat
1 x Knee Ext
1 x Seated Ham
CHOICE OF STRETCH HERE
(DC RP
Set)
Add 1rp x Adductor Ab Sling
CHOICE OF STRETCH HERE
1:00 Rest
Calf
2 x Seated Calf
CHOICE OF STRETCH HERE
Executing Loading Sets:
Adjust Load to Stay within the ~6-12 rep range. Zig-zag (alternate) between Cmpd & Iso exercises (dep. on Tier), resting 2:00 (Thighs), 1:30 (Back, Chest,
Delts) or 1:00 (Calves) betw. sets. SAFETY permitting, only LAST Cmpd and Iso exercises to failure.
Su
pe
rS
et
Pump Sets(~15-25 Reps) 1:00 Rest Betw. Supersets
Wt
Reps
Notes (Style of Set, Etc.)
Cable Fly
Chest 1
x
& Back 1
Cross-cable Pulldowns
Su
pe
rS
et
CHOICE OF STRETCHES HERE
Delts 1 x
& Abs 1
Cable Lateral
Abs Cable Crunch
Su
pe
rS
et
CHOICE OF STRETCHES HERE
Cable Curl
1
Bis
x
& Tris 1
Rope Pressdown
CHOICE OF STRETCHES HERE
Executing Pump Sets:
~15-25 reps / set, using a Pump Set Techniques of your choice. Superset Exercise Groups: Thigh Cmpd / Thigh Iso / Calf; Chest / Back; Delts / Abs, Bis Tris.
Work around nagging sorness ("niggles").
http://Www.FortitudeTraining.Net
Virgin Voyage
© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
Day
1
1
Tier (Basic Version)
Fortitude Training
I
Date: __________________
Virgin Voyage
© Scott W Stevenson
Notes On Exercise Execution
• Barbell Squat: To parallel or below.
• Knee Ext: Full range of motion here. Pull up with your thighs, almost as if lifting your legs off the bench, to call the rectus femoris into action.
• Seated Ham: Point your toes to focus on hams. This takes the gastrocnemius out of the movement.
• Adductor Ab Sling: Perform as DC Style rest-pause cluster set with 1 (Tier I; 10-15 reps), 2 (Tier II; 15-20 reps TOTAL) or 3 (Tier III; 20-30 reps TOTAL) SAFE
Failure points. Take 12-15 deep breaths between sets (~20 seconds). You have a couple choices for doing adductors using a cross-cable machine (either a
large one or a smaller like a Free Motion brand). SEATED, you'll do the exercise using the ab sling / ab hang-ups that are hooked to a pull-up bar to do hanging
leg raises with (like these):
http://www.amazon.com/Harbinger-371000-Deluxe-Ab-Straps/dp/B000KFXDZY/ref=sr_1_1?ie=UTF8&qid=1337530774&sr=8-1
The ab slings you'll pull up to your knee or just above it (and may have to hold them in place there with just a finger or two to keep from slipping off). After getting
seated, put your heels together (toes only on the floor), with your knees out wide and do the exercise by bringing your knees together, as close to touching as
possible. Your toes will stay in place on the floor and rotate just a tad as your knees come together. So, VERY CAREFULLY get set up (especially if using the
large cross-cable, as the tension in the cable will try to pull your foot out from under you - you'll have to just keep that foot on the floor and slide it to move
around), and do your set.
• Cross-cable Pulldowns: Do pull-downs using any of the various cross-cable machines. (I like the traditional, large ones, but the smaller units available now
work, too.) Pull from out wide to in close to the body and try to drive your elbows into your pockets. You may need to strap weight to your belt or use a dip belt to
hold yourself in place. These can be done kneeling or seated on the floor (weight on your lap).
• Abs Cable Crunch: Using a rope or attachment made for this, do a kneeling ab crunch (with pulley adding resistance from above / behind you).
• Cable Curl: You choice of cable attachments here.
• Rope Pressdown: Triceps pressdown using the rope attachment.
http://Www.FortitudeTraining.Net
Virgin Voyage
© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
Day
1
2
Tier (Basic Version)
Date: __________________
Fortitude Training
I
© Scott W Stevenson
Virgin Voyage
"Winners never quit and quitters never win." -Vince Lombardi
(From:http://www.brainyquote.com/quotes/topics/topic_sports.html#1HzQt4XEc9Src2K3.99)
Loading Sets (6-12 Reps) 1:30 Rest Betw. Sets Wt
Back 1 x BO BB Row
Reps
Wt
Reps
1 x Pulldown
C
C
C
C
D
D
D
D
D
D
D
(Zig-Zag Thick / Width)
CHOICE OF STRETCH HERE
Chest 1 x Low Inc BB Press
CHOICE OF STRETCH HERE
Delts 1 x Machine OH Pr
CHOICE OF STRETCH HERE
Executing Loading Sets:
Adjust Load to Stay within the ~6-12 rep range. Zig-zag (alternate) between Cmpd & Iso exercises (dep. on Tier), resting 2:00 (Thighs), 1:30 (Back, Chest,
Delts) or 1:00 (Calves) betw. sets. SAFETY permitting, only LAST Cmpd and Iso exercises to failure.
Wt
Reps
Notes (Style of Set, Etc.)
Sup
1 erSe
t
Pump Sets(~15-25 Reps) 1:00 Rest Betw. Supersets (1 Superset = Cmpd->Iso->Calf)
T Cmpd 1 x Vert. Leg Pr. Smith
h
i Quad 1
x Knee Ext
-org
h Ham 1
x Choice Ham Iso
Calf 1 x Choice Calve Ex.
CHOICE OF STRETCHES HERE
Executing Pump Sets:
~15-25 reps / set, using a Pump Set Techniques of your choice. Superset Exercise Groups: Thigh Cmpd / Thigh Iso / Calf; Chest / Back; Delts / Abs, Bis Tris.
Work around nagging sorness ("niggles").
http://Www.FortitudeTraining.Net
Virgin Voyage
© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
Day
1
2
Tier (Basic Version)
Fortitude Training
I
Virgin Voyage
Date: __________________
© Scott W Stevenson
Notes On Exercise Execution
• Pec Deck Push Press: Using a pec deck with upright pads (not the kind with just a handle to grip), set the adjustments for the ROM and on the seat so you can
grip the pad with the heel of your hand (NOT rest your forearms on them). Perform a pushing / pressing motion with your forearms roughly parallel to the ground
(elbows high). Get a very deep stretch on these and keep your chest HIGH and scapulae retracted back. (Don't let your shoulders come forward at the end of
the movement.)
• Knee Ext: Full range of motion here. Pull up with your thighs, almost as if lifting your legs off the bench, to call the rectus femoris into action.
• Choice Ham Iso: Your choice of ham isolation movement (ham curl variation).
http://Www.FortitudeTraining.Net
Virgin Voyage
© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
Day
1
3
Tier (Basic Version)
Fortitude Training
I
Virgin Voyage
Date: __________________
© Scott W Stevenson
"Only he who can see the invisible can do the impossible." -Frank L. Gaines
(From:http://www.keepinspiring.me/100-most-inspirational-sports-quotes-of-all-time/)
Muscle Rounds (or Pump) ONLY (Rest as needed between MRs)
Total MRs
1MR each of:
Wt
Reps
Hack
Squat
Thigh
1 x
Cmpd
C
C
C
C
D
D
D
D
D
D
D
Notes (∆Wt, Etc.)
Quad Iso 1Px Smith Sissy Hack
Ham Iso 1Px DB Lying Ham
CHOICE OF STRETCHES HERE (or after Last Iso MR)
Calves
1 x Seated Calf
CHOICE OF STRETCH HERE
Bis
1 x Concentration Curl
CHOICE OF STRETCH HERE
Executing Muscle Rounds:
Load: Muscular failure on the 4-6th set (~15RM). 6 clustered sets of 4 reps: ~10s or 5 breaths inter-set rest. ONE Safe Failure pt. ONLY. If failing on set 4 or
5, decr. Load ~10-30% to finish sets of 4 reps. (Otherwise Final set to Safe Failure.)
http://Www.FortitudeTraining.Net
Virgin Voyage
© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
Day
1
3
Tier (Basic Version)
Fortitude Training
I
Virgin Voyage
Date: __________________
© Scott W Stevenson
Notes On Exercise Execution
• Smith Sissy Hack: See video here:
http://www.youtube.com/watch?v=8a9KJVHmVig and thread here:
http://www.intensemuscle.com/showthread.php?t=43580
• DB Lying Ham: Do these prone on the floor or on a Bench at an Angle. (Decline makes the exercise easier. Incline makes the exercise more difficult.) Hold the
DB between your feet, being careful not to drop it on yourself (especially if on a decline).
• Concentration Curl: Seated unilateral dumbbell curl, bracing the back of your elbow / upper arm on your inner thigh to prevent swinging / momentum of the DB
(and "concentrate" the stress on your biceps).
http://Www.FortitudeTraining.Net
Virgin Voyage
© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
Day
1
4
Tier (Basic Version)
Fortitude Training
I
Virgin Voyage
Date: __________________
© Scott W Stevenson
"Age is no barrier. It's a limitation you put on your mind." -Jackie Joyner-Kersee
(From:http://www.keepinspiring.me/100-most-inspirational-sports-quotes-of-all-time/)
Muscle Rounds (or Pump) ONLY (Rest as needed between MRs)
Total MRs
1MR each of:
Wt
Reps
B Thick 1 x Supported DB Row
a
c
k Width 1 x Camelback Row
Notes (∆Wt, Etc.)
Notes (∆Wt, Etc.)
C
C
C
C
D
D
D
D
D
D
D
CHOICE OF STRETCH HERE
Chest 1 x Low Incline Scoop Fly
CHOICE OF STRETCH HERE
Delts 1 x DB Side Lat
CHOICE OF STRETCH HERE
Tris
1 x Choice Triceps Cmpd
CHOICE OF STRETCH HERE
Abs
1 x Ab Machine Crunch
STRETCH or VACUUM HOLD HERE
Executing Muscle Rounds:
Load: Muscular failure on the 4-6th set (~15RM). 6 clustered sets of 4 reps: ~10s or 5 breaths inter-set rest. ONE Safe Failure pt. ONLY. If failing on set 4 or 5,
decr. Load ~10-30% to finish sets of 4 reps. (Otherwise Final set to Safe Failure.)
http://Www.FortitudeTraining.Net
Virgin Voyage
© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
Day
1
4
Tier (Basic Version)
Fortitude Training
I
Virgin Voyage
Date: __________________
© Scott W Stevenson
Notes On Exercise Execution
• Supported DB Row: Lie face down on an incline bench at 30-40˚. Grasp the dumbbells and perform a row, bringing the DB's towards your pockets. An arch of
the back by attempting to raise yourself off the bench will enhance the contraction.
• Camelback Row: Do these on a seated cable row bench. Stretch out your hamstrings and low back before doing any warm-up sets. You'll sit on the bench as
you would normally, but bring your torso forward as in doing a stiff-legged deadlift to get your torso roughly parallel with the floor.. Bend your knees as needed to
get this position right. You'll allow your low back to flex slightly (not arched) as well as your upper back on this exercise (thus the name "camelback"). Use a
medium wide / wide grip (a palm-facing each other / parallel grip handle works very well) and do a row from this camelback position. Bring the bar to the same
place (around the chin or nose) each rep with absolutely NO cheating or body swing or leg drive. Unlike a pulldown, this camelback position puts a unique
stretch on your lats and makes this a different exercise than a seated upright pulldown.
http://www.youtube.com/watch?v=lU8r1Mhz7Os
• Low Incline Scoop Fly: Do these supine (facing up) on on an incline bench set up at about 30 degrees. USE A VERY LIGHT DB, about 1/4 of what you might
use for presses at this angle, at least when starting out. Start with the DB's overhead, facing each other and then SUPINATE so the palms are facing behind you.
Lower the DBs, PALMS UP the entire time, with your arms at a 45 degree angle to the body (at the angle in between being at your sides and out wide like a fly at
90 degrees). Elbows should be nearly straight on the way down. Find the groove where you're using your upper chest (not delts) like you would when doing a
Low-to-High Cross cable fly movement where the cable handles end up at eye level. (In the scoop fly, you're only doing the lowering portion of that movement.)
At the bottom of the range of motion, the DB's should end up about level with your hips / at pocket level or slightly above. DON'T GO TO LOW - keep tension on
the pecs. Then, palms still facing up, bring the DB's SLOW, SLOW, SLOWLY around and up to the WIDE out position for a fly (arms at 90˚ to the upper body
now), arching your back and keeping chest high. Now, perform a CONCENTRIC fly on the way up as you normally would. Palms facing each other on the way
up and elbows locked in place but NOT locked out. This is one rep. Start over by again supinating the DB's and lowering with the eccentric phase described
above. Here's a video of me doing these: http://www.youtube.com/watch?v=6ruIArjrJj8
• Choice Triceps Cmpd: Your choice of a compound triceps exercise (close-grip pressing) such as a CG bench, CG Decline, or even CG OH press
• Ab Machine Crunch: Your choice of abdominal machine.
http://Www.FortitudeTraining.Net
Virgin Voyage
© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
Day
2
1
Tier (Basic Version)
Fortitude Training
I
Date: __________________
© Scott W Stevenson
Virgin Voyage
"Most people give up just when they're about to achieve success. They quit on the one yard line. They give up at the last minute of
the game one foot from a winning touchdown." -Ross Perot
(From:http://www.keepinspiring.me/100-most-inspirational-sports-quotes-of-all-time/)
Loading Sets (6-12 Reps) 1-2:00 Rest Betw. Sets
Wt
Reps
Notes (∆Wt, Etc.)
2:
0
Zig 0 re
-­‐Z st ag
C
C
C
C
D
D
D
D
D
D
D
T Cmpd
h
i Quad
g
h Ham
1 x Hack Squat
1 x Sissy Squat
1 x Prone Ham
CHOICE OF STRETCH HERE
(DC RP
Set)
Add 1rp x Adductor Ankle Cuffs
CHOICE OF STRETCH HERE
1:00 Rest
Calf
2 x Standing Calf
CHOICE OF STRETCH HERE
Executing Loading Sets:
Adjust Load to Stay within the ~6-12 rep range. Zig-zag (alternate) between Cmpd & Iso exercises (dep. on Tier), resting 2:00 (Thighs), 1:30 (Back, Chest,
Delts) or 1:00 (Calves) betw. sets. SAFETY permitting, only LAST Cmpd and Iso exercises to failure.
Su
pe
rS
et
Pump Sets(~15-25 Reps) 1:00 Rest Betw. Supersets
Wt
Reps
Notes (Style of Set, Etc.)
DB Fly
Chest 1
x
& Back 1
BO DB Row
Su
pe
rS
et
CHOICE OF STRETCHES HERE
Delts 1 x
& Abs 1
DB Lateral
Ab Rev. Crunch
Su
pe
rS
et
CHOICE OF STRETCHES HERE
DB Curl
1
Bis
x
& Tris 1
OH DB Ext.
CHOICE OF STRETCHES HERE
Executing Pump Sets:
~15-25 reps / set, using a Pump Set Techniques of your choice. Superset Exercise Groups: Thigh Cmpd / Thigh Iso / Calf; Chest / Back; Delts / Abs, Bis Tris.
Work around nagging sorness ("niggles").
http://Www.FortitudeTraining.Net
Virgin Voyage
© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
Day
2
1
Tier (Basic Version)
Fortitude Training
I
Virgin Voyage
Date: __________________
© Scott W Stevenson
Notes On Exercise Execution
• Sissy Squat: You may have a sissy squat apparatus in your gym. Otherwise, these are done by bracing yourself with a rack or stable machine, while squatting
down on the toes with the upper body leaned far back, focusing the load on the quads and off the hams, low back, and glutes.
• Prone Ham: Point your toes to focus on hams. This takes the gastrocnemius out of the movement.
• Adductor Ankle Cuffs: Perform as DC Style rest-pause cluster set with 1 (Tier I; 10-15 reps), 2 (Tier II; 15-20 reps TOTAL) or 3 (Tier III; 20-30 reps TOTAL)
SAFE Failure points. Take 12-15 deep breaths between sets (~20 seconds). Using a cross-cable machine (either a large one or a smaller like a Free Motion
brand). SEATED, you'll do the exercise using Ankle cuffs. The ankle cuffs go on your ankle of course and you'll do the exercise seated (leaning back a bit is
most comfortable) with your legs out straight (slight bend in knee). (Hold on to the underside of the bench you're sitting on for stability.) ONLY VERY
CAREFULLY get set up for this exercise(especially if using the large cross-cable, as the tension in the cable will try to pull your foot out from under you - you'll
have to just keep that foot on the floor and slide it to move around). Ideally you use an adjustable cross-cable such that you can remain seated and have not
tension during the RP rest intervals.
• Ab Rev. Crunch: Reverse crunch on a bench (holding the underside of the bench to stabilize). Inclined will make the exercise harder. Decline will make the
exercise easier.
• OH DB Ext.: Overhead DB Extension. Allow elbows to flare outward naturally to make the movement comfortable for you.
http://Www.FortitudeTraining.Net
Virgin Voyage
© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
Day
2
2
Tier (Basic Version)
Date: __________________
Fortitude Training
I
© Scott W Stevenson
Virgin Voyage
"There may be people that have more talent than you, but theres no excuse for anyone to work harder than you do." -Derek Jeter
(From:http://www.keepinspiring.me/100-most-inspirational-sports-quotes-of-all-time/)
Loading Sets (6-12 Reps) 1:30 Rest Betw. Sets Wt
Back 1 x Rack Dead
Reps
Wt
Reps
1 x Wide Pulldown
C
C
C
C
D
D
D
D
D
D
D
(Zig-Zag Thick / Width)
CHOICE OF STRETCH HERE
Chest 1 x DB Flat Press
CHOICE OF STRETCH HERE
Delts 1 x HS OH Pr - Back Pad
CHOICE OF STRETCH HERE
Executing Loading Sets:
Adjust Load to Stay within the ~6-12 rep range. Zig-zag (alternate) between Cmpd & Iso exercises (dep. on Tier), resting 2:00 (Thighs), 1:30 (Back, Chest,
Delts) or 1:00 (Calves) betw. sets. SAFETY permitting, only LAST Cmpd and Iso exercises to failure.
Sup
1 erSe
t
Pump Sets(~15-25 Reps) 1:00 Rest Betw. Supersets (1 Superset = Cmpd->Iso->Calf)
T Cmpd 1 x Selectorized L.Pr.
h
i Quad 1
x Knee Ext
-org
h Ham 1
x Seated Ham
Calf 1 x Select. L.Pr. Calf
Wt
Reps
Notes (Style of Set, Etc.)
Wide foot placement, reverse 21's
reverse 21's
reverse 21's
reverse 21's
CHOICE OF STRETCHES HERE
Executing Pump Sets:
~15-25 reps / set, using a Pump Set Techniques of your choice. Superset Exercise Groups: Thigh Cmpd / Thigh Iso / Calf; Chest / Back; Delts / Abs, Bis Tris.
Work around nagging sorness ("niggles").
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© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
Day
2
2
Tier (Basic Version)
Fortitude Training
I
Virgin Voyage
Date: __________________
© Scott W Stevenson
Notes On Exercise Execution
• Rack Dead: Deadlift from a rack / partial deadlift, pulling with the bar from below the knee cap. This is intended to be a back thickness exercise, so focus the
contraction on your lats, keeping your back arched (anatomical position) and using only enough leg drive to make the motion feel natural.
• Wide Pulldown: Drive elbows "into your pockets," keeping your elbows as "loose hinges" (biceps minimally activated) and your hands simply as hooks
connecting your lats to the bar.
• HS OH Pr - Back Pad : For this one, put a spacer pad (padded board - usually just the padded piece of a a bench, minus the metal frame of the bench) a Step
Bench or a thick pad from the stretching area behind your torso on the seat. At the very least, it should push your upper torso (shoulder girdles) forward so you're
reaching back to grab the handles and do the press, keeping your elbows back, too. This required greater activation of the middle head of the deltoid.
• Rear Delt Choice: Pick the rear delt exercise that you feel would fit best with your week's delt (and back) training.
• Knee Ext: Full range of motion here. Pull up with your thighs, almost as if lifting your legs off the bench, to call the rectus femoris into action.
• Seated Ham: Point your toes to focus on hams. This takes the gastrocnemius out of the movement.
• Select. L.Pr. Calf: Leg press calf press using selectorized leg press machine.
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© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
Day
2
3
Tier (Basic Version)
Fortitude Training
I
Virgin Voyage
Date: __________________
© Scott W Stevenson
"Persistence can change failure into extraordinary achievement." - Marv Levy
(From:http://www.keepinspiring.me/100-most-inspirational-sports-quotes-of-all-time/)
Muscle Rounds (or Pump) ONLY (Rest as needed between MRs)
Total MRs
1MR each of:
Wt
Reps
Standing
Squat
Thigh
1 x
Cmpd
C
C
C
C
D
D
D
D
D
D
D
Notes (∆Wt, Etc.)
Quad Iso 1Px Sommersault Squat
Ham Iso 1Px Fetal Hamstring Curl
CHOICE OF STRETCHES HERE (or after Last Iso MR)
Calves
1 x Choice Calf Ex.
CHOICE OF STRETCH HERE
Bis
1 x Spider Curl
CHOICE OF STRETCH HERE
Executing Muscle Rounds:
Load: Muscular failure on the 4-6th set (~15RM). 6 clustered sets of 4 reps: ~10s or 5 breaths inter-set rest. ONE Safe Failure pt. ONLY. If failing on set 4 or
5, decr. Load ~10-30% to finish sets of 4 reps. (Otherwise Final set to Safe Failure.)
http://Www.FortitudeTraining.Net
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© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
Day
2
3
Tier (Basic Version)
Fortitude Training
I
Virgin Voyage
Date: __________________
© Scott W Stevenson
Notes On Exercise Execution
• Standing Squat: Choice of standing squat (plate loaded or selectorized) at your gym.
• Fetal Hamstring Curl: This
a variation of a Russian Hamstring curl, where you're curling your bodyweight with your ankles fixed. Using
a seated calf raise, load the machine up with at least your body bodyweight and put the thigh pads to the bottom position. You'll use
using the weight on the machine to hold yourself (plus whatever added weight you may be holding) down, so make sure you've got
enough weight loaded on the machine. Don't chance this. -Place a bench in front of the machine to catch yourself if / when you fail or
have a problem and need to stop the exercise at the bottom of a rep. -Kneeling on the seat, with your ankles secured under the thigh
pad (toes pointing towards the floor), start with your knees flexed (˚sitting up˚) let your body come forward, but keep your *hips* flexed
so your body is in sort of a fetal position. In other words, your upper body will stay curled in this fetal position (holding a weight to your
chest if needed) and perform the movement by lowering and raising yourself with just hamstring power. Your head will end up below
knee level at the bottom of the range of motion. Go as low as you can under control. Add weight, holding it to your chest, as needed
to progress or according to the rep range. If you are not strong enough to do this exercise, you can gain upward assistance by setting
it up where you have a band or upward pulling cable.
-Here's me demonstrating the exercise:
http://www.youtube.com/watch?v=H1YgRgm7SWs
• Spider Curl: Similar to a Scott Curl, these are done with your chest against an inclined bench (preacher bench or incline bench) such that your arms are
hanging free (like Spiderman) perpedicular to the floor. (During a Scott Curl, the upper arms is braced against a vertical pad, such as the back side of a preacher
bench.)
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© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
Day
2
4
Tier (Basic Version)
Fortitude Training
I
Virgin Voyage
Date: __________________
© Scott W Stevenson
"Make sure your worst enemy doesn't live between your own two ears." - Laird Hamilton
(From:http://www.keepinspiring.me/100-most-inspirational-sports-quotes-of-all-time/)
Muscle Rounds (or Pump) ONLY (Rest as needed between MRs)
Total MRs
1MR each of:
Wt
Reps
B Thick 1 x Machine Row
a
c
k Width 1 x CG Upright Pulldown
Notes (∆Wt, Etc.)
Notes (∆Wt, Etc.)
C
C
C
C
D
D
D
D
D
D
D
CHOICE OF STRETCH HERE
Chest 1 x HS Wide Press
CHOICE OF STRETCH HERE
Delts 1 x EZ Bar front raises
CHOICE OF STRETCH HERE
Tris
1 x Pressdown (Var)
CHOICE OF STRETCH HERE
Abs
Weighted Bosu Crunch
1 x Bosu Crunch
STRETCH or VACUUM HOLD HERE
Executing Muscle Rounds:
Load: Muscular failure on the 4-6th set (~15RM). 6 clustered sets of 4 reps: ~10s or 5 breaths inter-set rest. ONE Safe Failure pt. ONLY. If failing on set 4 or 5,
decr. Load ~10-30% to finish sets of 4 reps. (Otherwise Final set to Safe Failure.)
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© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
Day
2
4
Tier (Basic Version)
Fortitude Training
I
Virgin Voyage
Date: __________________
© Scott W Stevenson
Notes On Exercise Execution
• Machine Row: Your choice of row using a selectorized, cable or plate-loaded machine
• CG Upright Pulldown: Use the parallel close-grip and perform lat pulldowns, keeping the body perfectly up right and perpendicular to the floor. The handle will
pass just in front of your face to the level of your chin or cheekbone (same level each time). Go for a slight pause at the bottom before returning to the top for a
deep stretch.
• HS Wide Press: Use the HammerStrength Chest press machine called the "Wide Chest."
• EZ Bar front raises: With a small bend in the elbow, grip the bar at the most comfortable bend and raise it, palms down, straight ahead (shoulder flexion) until it
is just past the parallel point. Using a mirror so you can see the height of the bar each time is a good idea. These can be done standing, seated with your back
braced (no sway there) and braced up against a wall for variations. (You may also like to pick one method and stick with it before switching to another variation.)
• Pressdown (Var): Your choice of attachment for a cable triceps pressdown.
• Bosu Crunch: Lying with a Bosu ball (NOT a Swiss ball - they may break) under you lower / mid back, do a weighted crunch holding a DB on your chest.
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© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
Day
3
1
Tier (Basic Version)
Fortitude Training
I
Date: __________________
© Scott W Stevenson
Virgin Voyage
"What lies behind you and what lies in front of you, pales in comparison to what lies inside of you." -Ralph Waldo Emerson
(From:http://www.brainyquote.com/quotes/quotes/r/ralphwaldo386697.html#lmQIctMhcYHTTCSV.99)
Loading Sets (6-12 Reps) 1-2:00 Rest Betw. Sets
Wt
Reps
Notes (∆Wt, Etc.)
2:
0
Zig 0 re
-­‐Z st ag
C
C
C
C
D
D
D
D
D
D
D
T Cmpd
h
i Quad
g
h Ham
1 x Leg Press
1 x Knee Ext
1 x Choice Ham Iso
CHOICE OF STRETCH HERE
(DC RP
Set)
Add 1rp x Adductor Machine
CHOICE OF STRETCH HERE
1:00 Rest
Calf
2 x Leg Press Calf
CHOICE OF STRETCH HERE
Executing Loading Sets:
Adjust Load to Stay within the ~6-12 rep range. Zig-zag (alternate) between Cmpd & Iso exercises (dep. on Tier), resting 2:00 (Thighs), 1:30 (Back, Chest,
Delts) or 1:00 (Calves) betw. sets. SAFETY permitting, only LAST Cmpd and Iso exercises to failure.
Su
pe
rS
et
Pump Sets(~15-25 Reps) 1:00 Rest Betw. Supersets
Wt
Reps
Notes (Style of Set, Etc.)
Machine Fly
Chest 1
x
& Back 1
Cable Row
Su
pe
rS
et
CHOICE OF STRETCHES HERE
Delts 1 x
& Abs 1
Machine Laterals
Ab Machine
Crunch
Su
pe
rS
et
CHOICE OF STRETCHES HERE
Machine Curl
1
Bis
x
& Tris 1
Choice Triceps Iso
CHOICE OF STRETCHES HERE
Executing Pump Sets:
~15-25 reps / set, using a Pump Set Techniques of your choice. Superset Exercise Groups: Thigh Cmpd / Thigh Iso / Calf; Chest / Back; Delts / Abs, Bis Tris.
Work around nagging sorness ("niggles").
http://Www.FortitudeTraining.Net
Virgin Voyage
© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
Day
3
1
Tier (Basic Version)
Fortitude Training
I
Date: __________________
Virgin Voyage
© Scott W Stevenson
Notes On Exercise Execution
• Leg Press: "Neutral" foot position for a powerful press (no particular focus on quads or hams, unless you see fit).
• Knee Ext: Full range of motion here. Pull up with your thighs, almost as if lifting your legs off the bench, to call the rectus femoris into action.
• Choice Ham Iso: Your choice of ham isolation movement (ham curl variation).
• Adductor Machine: Perform as DC Style rest-pause cluster set with 1 (Tier I; 10-15 reps), 2 (Tier II; 15-20 reps TOTAL) or 3 (Tier III; 20-30 reps TOTAL) SAFE
Failure points. Take 12-15 deep breaths between sets (~20 seconds).
• Machine Fly: Fly on Selectorized (or X-Cable) Machine
• Machine Laterals: Side laterals on a machine. Consider facing into the machine (or the opposite of the way the machine was designed).
• Ab Machine Crunch: Your choice of abdominal machine.
• Choice Triceps Iso: Your choice of an isolation exercise for triceps (as opposed to a close grip pressing exercise that targets triceps).
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© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
Day
3
2
Tier (Basic Version)
Date: __________________
Fortitude Training
I
© Scott W Stevenson
Virgin Voyage
"What you lack in talent can be made up with desire, hustle, and giving 110 percent all the time." -Don Zimmer
(From:http://www.keepinspiring.me/100-most-inspirational-sports-quotes-of-all-time/#ixzz3fmnYFZSC)
Loading Sets (6-12 Reps) 1:30 Rest Betw. Sets Wt
Back 1 x T-Bar Row (Corner)
Reps
Wt
Reps
1 x Weighted Chin
C
C
C
C
D
D
D
D
D
D
D
(Zig-Zag Thick / Width)
CHOICE OF STRETCH HERE
Chest 1 x Decl Bench Pr
CHOICE OF STRETCH HERE
Delts 1 x BB OH Press
CHOICE OF STRETCH HERE
Executing Loading Sets:
Adjust Load to Stay within the ~6-12 rep range. Zig-zag (alternate) between Cmpd & Iso exercises (dep. on Tier), resting 2:00 (Thighs), 1:30 (Back, Chest,
Delts) or 1:00 (Calves) betw. sets. SAFETY permitting, only LAST Cmpd and Iso exercises to failure.
Wt
Reps
Notes (Style of Set, Etc.)
Sup
1 erSe
t
Pump Sets(~15-25 Reps) 1:00 Rest Betw. Supersets (1 Superset = Cmpd->Iso->Calf)
T Cmpd 1 x Vert. Leg Pr. Smith
h
i Quad 1
x Choice Quad Iso
-org
h Ham 1
x 45˚ Glute Ham Raises.
Calf 1 x Choice Calve Ex.
CHOICE OF STRETCHES HERE
Executing Pump Sets:
~15-25 reps / set, using a Pump Set Techniques of your choice. Superset Exercise Groups: Thigh Cmpd / Thigh Iso / Calf; Chest / Back; Delts / Abs, Bis Tris.
Work around nagging sorness ("niggles").
http://Www.FortitudeTraining.Net
Virgin Voyage
© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
Day
3
2
Tier (Basic Version)
Fortitude Training
I
Virgin Voyage
Date: __________________
© Scott W Stevenson
Notes On Exercise Execution
• T-Bar Row (Corner): Done standing with a T-Bar row machine or with a CG handle around a straight bar. ("Rows in the corner" bracing the anchored end of the
bar with a "landmine" brace, a DB and/or partners.)
• DB Incline Pr-Fly: On a Bench (Flat, Incline, Decline, as noted), Press up with a normal DB pressing movement, but do a fly movement (elbows locked in
position, arms out wide) on the negative. Pause slightly in the deep stretch position. Return the DB's to the Press Position and begin again
• Choice Quad Iso: Your choice of quad isolation exercise. This might be a knee extension, a smith sissy hack squat, a somersault squat, a barbell hack squat,
a lap bar squat, a close stand DB deadlift with the heels elevated or a other close stance, low foot position leg press.
• 45˚ Glute Ham Raises.: Using a 45degree angled hyper extension bench like, set it up so that the bottom of the thigh pad is just an inch or two above your
knee caps, so that if you come all the way up and then attempt to bend your knees, the pad can slide up your thigh just a bit. The top of the pad will be below
your hips so you can hang with your upper body perpendicular to the floor. The movement will be two parts (holding a weight to your chest - a DB held right at
your clavicle works well): Phase 1: From a hamstring stretched / hip flexed position (upper body inverted and perpendicular to the floor), extend at the hips,
focusing on using your hamstrings like you would for a hyperextension, keeping your low back in anatomical (extended) position. This will involve your glutes and
low back, too, but we want to make this a hamstring exercise, so focus there. This will take you up to where you body is straight and at about 45 degress (angle
of the bench). Phase 2: Now, with the bench adjusted properly per the above), you'll flex at the knee, allowing your knees to come under the thigh pad just a tad
(but the pad will still be solidly against your thighs) until you upper body is completely upright. Return to the start by reversing Phase 2 and then Phase one.
You'll more than likely hit failure in this exercise in phase 2, which much more strongly engages the hamstrings.
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© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
Day
3
3
Tier (Basic Version)
Fortitude Training
I
Virgin Voyage
Date: __________________
© Scott W Stevenson
"Persistence can change failure into extraordinary achievement." -Matt Biondi
(From:http://www.keepinspiring.me/100-most-inspirational-sports-quotes-of-all-time/#ixzz3fmnq59YR)
Muscle Rounds (or Pump) ONLY (Rest as needed between MRs)
Total MRs
1MR each of:
Wt
Reps
Leg
Press
Thigh
1 x
Cmpd
C
C
C
C
D
D
D
D
D
D
D
Notes (∆Wt, Etc.)
Quad Iso 1Px Smith Sissy Hack
Ham Iso 1Px Iso Ham
CHOICE OF STRETCHES HERE (or after Last Iso MR)
Calves
1 x Donkey Calf
CHOICE OF STRETCH HERE
Bis
1 x Scott Curl
CHOICE OF STRETCH HERE
Executing Muscle Rounds:
Load: Muscular failure on the 4-6th set (~15RM). 6 clustered sets of 4 reps: ~10s or 5 breaths inter-set rest. ONE Safe Failure pt. ONLY. If failing on set 4 or
5, decr. Load ~10-30% to finish sets of 4 reps. (Otherwise Final set to Safe Failure.)
http://Www.FortitudeTraining.Net
Virgin Voyage
© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
Day
3
3
Tier (Basic Version)
Fortitude Training
I
Virgin Voyage
Date: __________________
© Scott W Stevenson
Notes On Exercise Execution
• Leg Press: "Neutral" foot position for a powerful press (no particular focus on quads or hams, unless you see fit).
• Smith Sissy Hack: See video here:
http://www.youtube.com/watch?v=8a9KJVHmVig and thread here:
http://www.intensemuscle.com/showthread.php?t=43580
• Iso Ham: Your choice of ham isolation movement (ham curl variation).
• Scott Curl: Similar to a preacher curl, but with the upper arm vertical (perpendicular to the floor). (Typically, without a bench made for this, you'd use the
backside of preacher bench.)
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© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
Day
3
4
Tier (Basic Version)
Fortitude Training
I
Virgin Voyage
Date: __________________
© Scott W Stevenson
"The principle is competing against yourself. It's about self-improvement, about being better than you were the day before." -Steve
Young
(From:http://www.keepinspiring.me/100-most-inspirational-sports-quotes-of-all-time/#ixzz3fmoCHB94)
Muscle Rounds (or Pump) ONLY (Rest as needed between MRs)
Total MRs
1MR each of:
Wt
Reps
B Thick 1 x CG Cable Row
a
c
k Width 1 x Cross-cable Pulldowns
Notes (∆Wt, Etc.)
Notes (∆Wt, Etc.)
C
C
C
C
D
D
D
D
D
D
D
CHOICE OF STRETCH HERE
Chest 1 x Pec Deck Push Press
CHOICE OF STRETCH HERE
Delts 1 x Machine Lat
CHOICE OF STRETCH HERE
Tris
1 x CG Smith Press
CHOICE OF STRETCH HERE
Abs
1 x Smith Machine
STRETCH
or VACUUM HOLD HERE
Crunches
Executing Muscle Rounds:
Load: Muscular failure on the 4-6th set (~15RM). 6 clustered sets of 4 reps: ~10s or 5 breaths inter-set rest. ONE Safe Failure pt. ONLY. If failing on set 4 or 5,
decr. Load ~10-30% to finish sets of 4 reps. (Otherwise Final set to Safe Failure.)
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© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
Day
3
4
Tier (Basic Version)
Fortitude Training
I
Date: __________________
Virgin Voyage
© Scott W Stevenson
Notes On Exercise Execution
• Cross-cable Pulldowns: Do pull-downs using any of the various cross-cable machines. (I like the traditional, large ones, but the smaller units available now
work, too.) Pull from out wide to in close to the body and try to drive your elbows into your pockets. You may need to strap weight to your belt or use a dip belt to
hold yourself in place. These can be done kneeling or seated on the floor (weight on your lap).
• Pec Deck Push Press: Using a pec deck with upright pads (not the kind with just a handle to grip), set the adjustments for the ROM and on the seat so you can
grip the pad with the heel of your hand (NOT rest your forearms on them). Perform a pushing / pressing motion with your forearms roughly parallel to the ground
(elbows high). Get a very deep stretch on these and keep your chest HIGH and scapulae retracted back. (Don't let your shoulders come forward at the end of
the movement.)
• Machine Lat: Side laterals on a machine. Consider facing into the machine (or the opposite of the way the machine was designed).
• Smith Machine Crunches: Using a decline bench (and possibly a rounded pad under your back if you have one that is comfortable at your gym), set up the
Smith machine as if you were doing decline presses (you can use a flat bench for this, too), and add resistance to the crunch by holding the (loaded) bar
overhead with your arms straight.
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© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
Day
4
1
Tier (Basic Version)
Fortitude Training
I
Date: __________________
© Scott W Stevenson
Virgin Voyage
"You are never really playing an opponent. You are playing yourself, your own highest standards, and when you reach your limits,
that is real joy." -Arthur Ashe
(From:http://www.keepinspiring.me/100-most-inspirational-sports-quotes-of-all-time/#ixzz3fmoXQGuo)
Loading Sets (6-12 Reps) 1-2:00 Rest Betw. Sets
Wt
Reps
Notes (∆Wt, Etc.)
2:
0
Zig 0 re
-­‐Z st ag
C
C
C
C
D
D
D
D
D
D
D
T Cmpd
h
i Quad
g
h Ham
1 x Barbell Squat
1 x Knee Ext
1 x Seated Ham
CHOICE OF STRETCH HERE
(DC RP
Set)
Add 1rp x Adductor Ab Sling
CHOICE OF STRETCH HERE
1:00 Rest
Calf
2 x Seated Calf
CHOICE OF STRETCH HERE
Executing Loading Sets:
Adjust Load to Stay within the ~6-12 rep range. Zig-zag (alternate) between Cmpd & Iso exercises (dep. on Tier), resting 2:00 (Thighs), 1:30 (Back, Chest,
Delts) or 1:00 (Calves) betw. sets. SAFETY permitting, only LAST Cmpd and Iso exercises to failure.
Su
pe
rS
et
Pump Sets(~15-25 Reps) 1:00 Rest Betw. Supersets
Wt
Reps
Notes (Style of Set, Etc.)
Cable Fly
Chest 1
x
& Back 1
Choice Back Width
Su
pe
rS
et
CHOICE OF STRETCHES HERE
Delts 1 x
& Abs 1
Cable Lateral
Machine Crunch
Su
pe
rS
et
CHOICE OF STRETCHES HERE
Machine Curl
1
Bis
x
& Tris 1
OH Extension (Var)
CHOICE OF STRETCHES HERE
Executing Pump Sets:
~15-25 reps / set, using a Pump Set Techniques of your choice. Superset Exercise Groups: Thigh Cmpd / Thigh Iso / Calf; Chest / Back; Delts / Abs, Bis Tris.
Work around nagging sorness ("niggles").
http://Www.FortitudeTraining.Net
Virgin Voyage
© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
Day
4
1
Tier (Basic Version)
Fortitude Training
I
Date: __________________
Virgin Voyage
© Scott W Stevenson
Notes On Exercise Execution
• Barbell Squat: To parallel or below.
• Knee Ext: Full range of motion here. Pull up with your thighs, almost as if lifting your legs off the bench, to call the rectus femoris into action.
• Seated Ham: Point your toes to focus on hams. This takes the gastrocnemius out of the movement.
• Adductor Ab Sling: Perform as DC Style rest-pause cluster set with 1 (Tier I; 10-15 reps), 2 (Tier II; 15-20 reps TOTAL) or 3 (Tier III; 20-30 reps TOTAL) SAFE
Failure points. Take 12-15 deep breaths between sets (~20 seconds). You have a couple choices for doing adductors using a cross-cable machine (either a
large one or a smaller like a Free Motion brand). SEATED, you'll do the exercise using the ab sling / ab hang-ups that are hooked to a pull-up bar to do hanging
leg raises with (like these):
http://www.amazon.com/Harbinger-371000-Deluxe-Ab-Straps/dp/B000KFXDZY/ref=sr_1_1?ie=UTF8&qid=1337530774&sr=8-1
The ab slings you'll pull up to your knee or just above it (and may have to hold them in place there with just a finger or two to keep from slipping off). After getting
seated, put your heels together (toes only on the floor), with your knees out wide and do the exercise by bringing your knees together, as close to touching as
possible. Your toes will stay in place on the floor and rotate just a tad as your knees come together. So, VERY CAREFULLY get set up (especially if using the
large cross-cable, as the tension in the cable will try to pull your foot out from under you - you'll have to just keep that foot on the floor and slide it to move
around), and do your set.
• Choice Back Width: Your choice of Back Width exercise.
• Machine Crunch: Your choice of abdominal machine (at your gym).
• OH Extension (Var): Overhead triceps extension, using your choice of attachment (e.g., EZ curl, rope, "grenade").
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© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
Day
4
2
Tier (Basic Version)
Date: __________________
Fortitude Training
I
© Scott W Stevenson
Virgin Voyage
"Nobody who ever gave his best regretted it." -George Halas
(From:http://www.keepinspiring.me/100-most-inspirational-sports-quotes-of-all-time/#ixzz3fmp7cnS1)
Loading Sets (6-12 Reps) 1:30 Rest Betw. Sets Wt
Back 1 x BO BB Row
Reps
Wt
Reps
1 x Pulldown
C
C
C
C
D
D
D
D
D
D
D
(Zig-Zag Thick / Width)
CHOICE OF STRETCH HERE
Chest 1 x Low Inc BB Press
CHOICE OF STRETCH HERE
Delts 1 x Machine OH Pr
CHOICE OF STRETCH HERE
Executing Loading Sets:
Adjust Load to Stay within the ~6-12 rep range. Zig-zag (alternate) between Cmpd & Iso exercises (dep. on Tier), resting 2:00 (Thighs), 1:30 (Back, Chest,
Delts) or 1:00 (Calves) betw. sets. SAFETY permitting, only LAST Cmpd and Iso exercises to failure.
Wt
Reps
Notes (Style of Set, Etc.)
Sup
1 erSe
t
Pump Sets(~15-25 Reps) 1:00 Rest Betw. Supersets (1 Superset = Cmpd->Iso->Calf)
T Cmpd 1 x Hip Sled
h
i Quad 1
x Sommersault Squat
-org
h Ham 1
x Prone Ham
Calf 1 x Hip Sl. Calf Pr.
CHOICE OF STRETCHES HERE
Executing Pump Sets:
~15-25 reps / set, using a Pump Set Techniques of your choice. Superset Exercise Groups: Thigh Cmpd / Thigh Iso / Calf; Chest / Back; Delts / Abs, Bis Tris.
Work around nagging sorness ("niggles").
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Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
Day
4
2
Tier (Basic Version)
Fortitude Training
I
Virgin Voyage
Date: __________________
© Scott W Stevenson
Notes On Exercise Execution
• Pec Deck Push Press: Using a pec deck with upright pads (not the kind with just a handle to grip), set the adjustments for the ROM and on the seat so you can
grip the pad with the heel of your hand (NOT rest your forearms on them). Perform a pushing / pressing motion with your forearms roughly parallel to the ground
(elbows high). Get a very deep stretch on these and keep your chest HIGH and scapulae retracted back. (Don't let your shoulders come forward at the end of
the movement.)
• Prone Ham: Point your toes to focus on hams. This takes the gastrocnemius out of the movement.
• Hip Sl. Calf Pr.: Calf press on the hip sled "leg press" where the padded sled (loaded moving portion of the machine) rests on your pelvis / low back.
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Transaction ID: 4F472017JN066283E
A program for:
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Week
Day
4
3
Tier (Basic Version)
Fortitude Training
I
Date: __________________
Virgin Voyage
© Scott W Stevenson
"Stubbornness usually is considered a negative; but I think that trait has been a positive for me." -Cal Ripken Jr.
(From:http://www.keepinspiring.me/100-most-inspirational-sports-quotes-of-all-time/#ixzz3fmpNlNMR)
Muscle Rounds (or Pump) ONLY (Rest as needed between MRs)
Total MRs
1MR each of:
Wt
Reps
Hip
Sled
Thigh
1 x
Cmpd
C
C
C
C
D
D
D
D
D
D
D
Notes (∆Wt, Etc.)
Quad Iso 1Px Sommersault Squat
Ham Iso 1Px DB Lying Ham
CHOICE OF STRETCHES HERE (or after Last Iso MR)
Calves
1 x Hip Sl. Calf Pr.
CHOICE OF STRETCH HERE
Bis
1 x EZ-Bar Curl
CHOICE OF STRETCH HERE
Executing Muscle Rounds:
Load: Muscular failure on the 4-6th set (~15RM). 6 clustered sets of 4 reps: ~10s or 5 breaths inter-set rest. ONE Safe Failure pt. ONLY. If failing on set 4 or
5, decr. Load ~10-30% to finish sets of 4 reps. (Otherwise Final set to Safe Failure.)
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© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
Day
4
3
Tier (Basic Version)
Fortitude Training
I
Date: __________________
Virgin Voyage
© Scott W Stevenson
Notes On Exercise Execution
• Hip Sled: Use the hip sled "leg press" where the padded sled (loaded moving portion of the machine) rests on your pelvis / low back.
• DB Lying Ham: Do these prone on the floor or on a Bench at an Angle. (Decline makes the exercise easier. Incline makes the exercise more difficult.) Hold the
DB between your feet, being careful not to drop it on yourself (especially if on a decline).
• Hip Sl. Calf Pr.: Calf press on the hip sled "leg press" where the padded sled (loaded moving portion of the machine) rests on your pelvis / low back.
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© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
Day
4
4
Tier (Basic Version)
Fortitude Training
I
Virgin Voyage
Date: __________________
© Scott W Stevenson
"The hardest skill to acquire in this sport is the one where you compete all out, give it all you have, and you are still getting beat no
matter what you do. When you have the killer instinct to fight through that, it is very special." -Eddie Reese
(From:http://www.keepinspiring.me/100-most-inspirational-sports-quotes-of-all-time/#ixzz3fmpZuSJr)
Muscle Rounds (or Pump) ONLY (Rest as needed between MRs)
Total MRs
1MR each of:
Wt
Reps
B Thick 1 x HS DY Row
a
c
k Width 1 x HS Pulldown
Notes (∆Wt, Etc.)
Notes (∆Wt, Etc.)
C
C
C
C
D
D
D
D
D
D
D
CHOICE OF STRETCH HERE
Chest 1 x HS Decline Pr
CHOICE OF STRETCH HERE
Delts 1 x HS OH Pr - Back Pad
CHOICE OF STRETCH HERE
Tris
1 x Choice Triceps Iso
CHOICE OF STRETCH HERE
Abs
1 x Leg Lift (Wt'ed)
STRETCH or VACUUM HOLD HERE
Executing Muscle Rounds:
Load: Muscular failure on the 4-6th set (~15RM). 6 clustered sets of 4 reps: ~10s or 5 breaths inter-set rest. ONE Safe Failure pt. ONLY. If failing on set 4 or 5,
decr. Load ~10-30% to finish sets of 4 reps. (Otherwise Final set to Safe Failure.)
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© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
Day
4
4
Tier (Basic Version)
Fortitude Training
I
Date: __________________
Virgin Voyage
© Scott W Stevenson
Notes On Exercise Execution
• HS OH Pr - Back Pad : For this one, put a spacer pad (padded board - usually just the padded piece of a a bench, minus the metal frame of the bench) a Step
Bench or a thick pad from the stretching area behind your torso on the seat. At the very least, it should push your upper torso (shoulder girdles) forward so you're
reaching back to grab the handles and do the press, keeping your elbows back, too. This required greater activation of the middle head of the deltoid.
• Choice Triceps Iso: Your choice of an isolation exercise for triceps (as opposed to a close grip pressing exercise that targets triceps).
• Leg Lift (Wt'ed): For added resistance, hold a DB between your feet (carefully).
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© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
Day
5
1
Tier (Basic Version)
Fortitude Training
I
Date: __________________
© Scott W Stevenson
Virgin Voyage
"The mind is the limit. As long as the mind can envision the fact that you can do something, you can do it, as long as you really
believe 100 percent." -Arnold Schwarzenegger
(From: http://www.keepinspiring.me/100-most-inspirational-sports-quotes-of-all-time/#ixzz3fmpmaYr2)
Loading Sets (6-12 Reps) 1-2:00 Rest Betw. Sets
Wt
Reps
Notes (∆Wt, Etc.)
2:
0
Zig 0 re
-­‐Z st ag
C
C
C
C
D
D
D
D
D
D
D
T Cmpd
h
i Quad
g
h Ham
1 x Hack Squat
1 x Sissy Squat
1 x Prone Ham
CHOICE OF STRETCH HERE
(DC RP
Set)
Add 1rp x Adductor Ankle Cuffs
CHOICE OF STRETCH HERE
1:00 Rest
Calf
2 x Standing Calf
CHOICE OF STRETCH HERE
Executing Loading Sets:
Adjust Load to Stay within the ~6-12 rep range. Zig-zag (alternate) between Cmpd & Iso exercises (dep. on Tier), resting 2:00 (Thighs), 1:30 (Back, Chest,
Delts) or 1:00 (Calves) betw. sets. SAFETY permitting, only LAST Cmpd and Iso exercises to failure.
Su
pe
rS
et
Pump Sets(~15-25 Reps) 1:00 Rest Betw. Supersets
Wt
Reps
Notes (Style of Set, Etc.)
Pec Deck Push Press
Chest 1
x
& Back 1
Pullover - Choice
Su
pe
rS
et
CHOICE OF STRETCHES HERE
Delts 1 x
& Abs 1
Machine OH Pr
Ab Weighted
Crunch
Su
pe
rS
et
CHOICE OF STRETCHES HERE
Choice Curl
1
Bis
x
& Tris 1
Choice Triceps Iso
CHOICE OF STRETCHES HERE
Executing Pump Sets:
~15-25 reps / set, using a Pump Set Techniques of your choice. Superset Exercise Groups: Thigh Cmpd / Thigh Iso / Calf; Chest / Back; Delts / Abs, Bis Tris.
Work around nagging sorness ("niggles").
http://Www.FortitudeTraining.Net
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© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
Day
5
1
Tier (Basic Version)
Fortitude Training
I
Date: __________________
Virgin Voyage
© Scott W Stevenson
Notes On Exercise Execution
• Sissy Squat: You may have a sissy squat apparatus in your gym. Otherwise, these are done by bracing yourself with a rack or stable machine, while squatting
down on the toes with the upper body leaned far back, focusing the load on the quads and off the hams, low back, and glutes.
• Prone Ham: Point your toes to focus on hams. This takes the gastrocnemius out of the movement.
• Adductor Ankle Cuffs: Perform as DC Style rest-pause cluster set with 1 (Tier I; 10-15 reps), 2 (Tier II; 15-20 reps TOTAL) or 3 (Tier III; 20-30 reps TOTAL)
SAFE Failure points. Take 12-15 deep breaths between sets (~20 seconds). Using a cross-cable machine (either a large one or a smaller like a Free Motion
brand). SEATED, you'll do the exercise using Ankle cuffs. The ankle cuffs go on your ankle of course and you'll do the exercise seated (leaning back a bit is
most comfortable) with your legs out straight (slight bend in knee). (Hold on to the underside of the bench you're sitting on for stability.) ONLY VERY
CAREFULLY get set up for this exercise(especially if using the large cross-cable, as the tension in the cable will try to pull your foot out from under you - you'll
have to just keep that foot on the floor and slide it to move around). Ideally you use an adjustable cross-cable such that you can remain seated and have not
tension during the RP rest intervals.
• Pullover - Choice: You choice of Pullover movements
• Pec Deck Push Press: Using a pec deck with upright pads (not the kind with just a handle to grip), set the adjustments for the ROM and on the seat so you can
grip the pad with the heel of your hand (NOT rest your forearms on them). Perform a pushing / pressing motion with your forearms roughly parallel to the ground
(elbows high). Get a very deep stretch on these and keep your chest HIGH and scapulae retracted back. (Don't let your shoulders come forward at the end of
the movement.)
• Ab Weighted Crunch: Generic choice of a crunch using a weight (e.g., DB on your chest) to add resistance
• Choice Triceps Iso: Your choice of an isolation exercise for triceps (as opposed to a close grip pressing exercise that targets triceps).
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© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
Day
5
2
Tier (Basic Version)
Date: __________________
Fortitude Training
I
© Scott W Stevenson
Virgin Voyage
"You have to expect things of yourself before you can do them." -Michael Jordan
(From:http://www.keepinspiring.me/100-most-inspirational-sports-quotes-of-all-time/#ixzz3fmqJqjQN)
Loading Sets (6-12 Reps) 1:30 Rest Betw. Sets Wt
Back 1 x Rack Dead
Reps
Wt
Reps
1 x Wide Pulldown
C
C
C
C
D
D
D
D
D
D
D
(Zig-Zag Thick / Width)
CHOICE OF STRETCH HERE
Chest 1 x DB Flat Press
CHOICE OF STRETCH HERE
Delts 1 x HS OH Pr - Back Pad
CHOICE OF STRETCH HERE
Executing Loading Sets:
Adjust Load to Stay within the ~6-12 rep range. Zig-zag (alternate) between Cmpd & Iso exercises (dep. on Tier), resting 2:00 (Thighs), 1:30 (Back, Chest,
Delts) or 1:00 (Calves) betw. sets. SAFETY permitting, only LAST Cmpd and Iso exercises to failure.
Wt
Reps
Notes (Style of Set, Etc.)
Sup
1 erSe
t
Pump Sets(~15-25 Reps) 1:00 Rest Betw. Supersets (1 Superset = Cmpd->Iso->Calf)
T Cmpd 1 x Selectorized L.Pr.
h
i Quad 1
x Knee Ext
-org
h Ham 1
x Seated Ham
Calf 1 x Select. L.Pr. Calf
CHOICE OF STRETCHES HERE
Executing Pump Sets:
~15-25 reps / set, using a Pump Set Techniques of your choice. Superset Exercise Groups: Thigh Cmpd / Thigh Iso / Calf; Chest / Back; Delts / Abs, Bis Tris.
Work around nagging sorness ("niggles").
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© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
Day
5
2
Tier (Basic Version)
Fortitude Training
I
Virgin Voyage
Date: __________________
© Scott W Stevenson
Notes On Exercise Execution
• Rack Dead: Deadlift from a rack / partial deadlift, pulling with the bar from below the knee cap. This is intended to be a back thickness exercise, so focus the
contraction on your lats, keeping your back arched (anatomical position) and using only enough leg drive to make the motion feel natural.
• Wide Pulldown: Drive elbows "into your pockets," keeping your elbows as "loose hinges" (biceps minimally activated) and your hands simply as hooks
connecting your lats to the bar.
• HS OH Pr - Back Pad : For this one, put a spacer pad (padded board - usually just the padded piece of a a bench, minus the metal frame of the bench) a Step
Bench or a thick pad from the stretching area behind your torso on the seat. At the very least, it should push your upper torso (shoulder girdles) forward so you're
reaching back to grab the handles and do the press, keeping your elbows back, too. This required greater activation of the middle head of the deltoid.
• Rear Delt Choice: Pick the rear delt exercise that you feel would fit best with your week's delt (and back) training.
• Knee Ext: Full range of motion here. Pull up with your thighs, almost as if lifting your legs off the bench, to call the rectus femoris into action.
• Seated Ham: Point your toes to focus on hams. This takes the gastrocnemius out of the movement.
• Select. L.Pr. Calf: Leg press calf press using selectorized leg press machine.
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Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
Day
5
3
Tier (Basic Version)
Fortitude Training
I
Virgin Voyage
Date: __________________
© Scott W Stevenson
"To uncover your true potential you must first find your own limits and then you have to have the courage to blow past them." Picabo Street
(From:http://www.keepinspiring.me/100-most-inspirational-sports-quotes-of-all-time/#ixzz3fmqnxxKf)
Muscle Rounds (or Pump) ONLY (Rest as needed between MRs)
Total MRs
1MR each of:
Wt
Reps
Standing
Squat
Thigh
1 x
Cmpd
C
C
C
C
D
D
D
D
D
D
D
Notes (∆Wt, Etc.)
Quad Iso 1Px Sissy Squat
Ham Iso 1Px Fetal Hamstring Curl
CHOICE OF STRETCHES HERE (or after Last Iso MR)
Calves
1 x Seated Calf
CHOICE OF STRETCH HERE
Bis
1 x Concentration Curl
CHOICE OF STRETCH HERE
Executing Muscle Rounds:
Load: Muscular failure on the 4-6th set (~15RM). 6 clustered sets of 4 reps: ~10s or 5 breaths inter-set rest. ONE Safe Failure pt. ONLY. If failing on set 4 or
5, decr. Load ~10-30% to finish sets of 4 reps. (Otherwise Final set to Safe Failure.)
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© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
Day
5
3
Tier (Basic Version)
Fortitude Training
I
Virgin Voyage
Date: __________________
© Scott W Stevenson
Notes On Exercise Execution
• Standing Squat: Choice of standing squat (plate loaded or selectorized) at your gym.
• Sissy Squat: You may have a sissy squat apparatus in your gym. Otherwise, these are done by bracing yourself with a rack or stable machine, while squatting
down on the toes with the upper body leaned far back, focusing the load on the quads and off the hams, low back, and glutes.
• Fetal Hamstring Curl: This
a variation of a Russian Hamstring curl, where you're curling your bodyweight with your ankles fixed. Using
a seated calf raise, load the machine up with at least your body bodyweight and put the thigh pads to the bottom position. You'll use
using the weight on the machine to hold yourself (plus whatever added weight you may be holding) down, so make sure you've got
enough weight loaded on the machine. Don't chance this. -Place a bench in front of the machine to catch yourself if / when you fail or
have a problem and need to stop the exercise at the bottom of a rep. -Kneeling on the seat, with your ankles secured under the thigh
pad (toes pointing towards the floor), start with your knees flexed (˚sitting up˚) let your body come forward, but keep your *hips* flexed
so your body is in sort of a fetal position. In other words, your upper body will stay curled in this fetal position (holding a weight to your
chest if needed) and perform the movement by lowering and raising yourself with just hamstring power. Your head will end up below
knee level at the bottom of the range of motion. Go as low as you can under control. Add weight, holding it to your chest, as needed
to progress or according to the rep range. If you are not strong enough to do this exercise, you can gain upward assistance by setting
it up where you have a band or upward pulling cable.
-Here's me demonstrating the exercise:
http://www.youtube.com/watch?v=H1YgRgm7SWs
• Concentration Curl: Seated unilateral dumbbell curl, bracing the back of your elbow / upper arm on your inner thigh to prevent swinging / momentum of the DB
(and "concentrate" the stress on your biceps).
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Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
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Week
Day
5
4
Tier (Basic Version)
Fortitude Training
I
Virgin Voyage
Date: __________________
© Scott W Stevenson
"If you can believe it, the mind can achieve it." -Ronnie Lott
(From:http://www.keepinspiring.me/100-most-inspirational-sports-quotes-of-all-time/#ixzz3fmrpXtwB)
Muscle Rounds (or Pump) ONLY (Rest as needed between MRs)
Total MRs
1MR each of:
Wt
Reps
B Thick 1 x Machine Row
a
c
k Width 1 x CG Pulldown
Notes (∆Wt, Etc.)
Notes (∆Wt, Etc.)
C
C
C
C
D
D
D
D
D
D
D
CHOICE OF STRETCH HERE
Chest 1 x HS Wide Press
CHOICE OF STRETCH HERE
Delts 1 x EZ Bar front raises
CHOICE OF STRETCH HERE
Tris
1 x Pressdown (Var)
CHOICE OF STRETCH HERE
Abs
1 x Rev. Crunch
STRETCH or VACUUM HOLD HERE
Executing Muscle Rounds:
Load: Muscular failure on the 4-6th set (~15RM). 6 clustered sets of 4 reps: ~10s or 5 breaths inter-set rest. ONE Safe Failure pt. ONLY. If failing on set 4 or 5,
decr. Load ~10-30% to finish sets of 4 reps. (Otherwise Final set to Safe Failure.)
http://Www.FortitudeTraining.Net
Virgin Voyage
© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
Day
5
4
Tier (Basic Version)
Fortitude Training
I
Virgin Voyage
Date: __________________
© Scott W Stevenson
Notes On Exercise Execution
• Machine Row: Your choice of row using a selectorized, cable or plate-loaded machine
• HS Wide Press: Use the HammerStrength Chest press machine called the "Wide Chest."
• EZ Bar front raises: With a small bend in the elbow, grip the bar at the most comfortable bend and raise it, palms down, straight ahead (shoulder flexion) until it
is just past the parallel point. Using a mirror so you can see the height of the bar each time is a good idea. These can be done standing, seated with your back
braced (no sway there) and braced up against a wall for variations. (You may also like to pick one method and stick with it before switching to another variation.)
• Pressdown (Var): Your choice of attachment for a cable triceps pressdown.
• Rev. Crunch: Reverse crunch on a bench (holding the underside of the bench to stabilize). Inclined will make the exercise harder. Decline will make the
exercise easier.
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Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
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Week
Day
6
1
Tier (Basic Version)
Fortitude Training
I
Date: __________________
© Scott W Stevenson
Virgin Voyage
"Make each day your masterpiece." -John Wooden
(From:http://www.keepinspiring.me/100-most-inspirational-sports-quotes-of-all-time/#ixzz3fms1Men1)
Loading Sets (6-12 Reps) 1-2:00 Rest Betw. Sets
Wt
Reps
Notes (∆Wt, Etc.)
2:
0
Zig 0 re
-­‐Z st ag
C
C
C
C
D
D
D
D
D
D
D
T Cmpd
h
i Quad
g
h Ham
1 x Leg Press
1 x Knee Ext
1 x Choice Ham Iso
CHOICE OF STRETCH HERE
(DC RP
Set)
Add 1rp x Adductor Machine
CHOICE OF STRETCH HERE
1:00 Rest
Calf
2 x Leg Press Calf
CHOICE OF STRETCH HERE
Executing Loading Sets:
Adjust Load to Stay within the ~6-12 rep range. Zig-zag (alternate) between Cmpd & Iso exercises (dep. on Tier), resting 2:00 (Thighs), 1:30 (Back, Chest,
Delts) or 1:00 (Calves) betw. sets. SAFETY permitting, only LAST Cmpd and Iso exercises to failure.
Su
pe
rS
et
Pump Sets(~15-25 Reps) 1:00 Rest Betw. Supersets
Wt
Reps
Notes (Style of Set, Etc.)
Cable Fly
Chest 1
x
& Back 1
Cross-cable Pulldowns
Su
pe
rS
et
CHOICE OF STRETCHES HERE
Delts 1 x
& Abs 1
Cable Lateral
Abs Cable Crunch
Su
pe
rS
et
CHOICE OF STRETCHES HERE
Cable Curl
1
Bis
x
& Tris 1
Rope Pressdown
CHOICE OF STRETCHES HERE
Executing Pump Sets:
~15-25 reps / set, using a Pump Set Techniques of your choice. Superset Exercise Groups: Thigh Cmpd / Thigh Iso / Calf; Chest / Back; Delts / Abs, Bis Tris.
Work around nagging sorness ("niggles").
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© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
Day
6
1
Tier (Basic Version)
Fortitude Training
I
Virgin Voyage
Date: __________________
© Scott W Stevenson
Notes On Exercise Execution
• Leg Press: "Neutral" foot position for a powerful press (no particular focus on quads or hams, unless you see fit).
• Knee Ext: Full range of motion here. Pull up with your thighs, almost as if lifting your legs off the bench, to call the rectus femoris into action.
• Choice Ham Iso: Your choice of ham isolation movement (ham curl variation).
• Adductor Machine: Perform as DC Style rest-pause cluster set with 1 (Tier I; 10-15 reps), 2 (Tier II; 15-20 reps TOTAL) or 3 (Tier III; 20-30 reps TOTAL) SAFE
Failure points. Take 12-15 deep breaths between sets (~20 seconds).
• Cross-cable Pulldowns: Do pull-downs using any of the various cross-cable machines. (I like the traditional, large ones, but the smaller units available now
work, too.) Pull from out wide to in close to the body and try to drive your elbows into your pockets. You may need to strap weight to your belt or use a dip belt to
hold yourself in place. These can be done kneeling or seated on the floor (weight on your lap).
• Abs Cable Crunch: Using a rope or attachment made for this, do a kneeling ab crunch (with pulley adding resistance from above / behind you).
• Cable Curl: You choice of cable attachments here.
• Rope Pressdown: Triceps pressdown using the rope attachment.
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© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
Day
6
2
Tier (Basic Version)
Date: __________________
Fortitude Training
I
© Scott W Stevenson
Virgin Voyage
"There are only two options regarding commitment. You're either IN or you're OUT. There is no such thing as life in-between." -Pat
Riley
(From:http://www.keepinspiring.me/100-most-inspirational-sports-quotes-of-all-time/#ixzz3fmwzL9OS)
Loading Sets (6-12 Reps) 1:30 Rest Betw. Sets Wt
Back 1 x T-Bar Row (Corner)
Reps
Wt
Reps
1 x Weighted Chin
C
C
C
C
D
D
D
D
D
D
D
(Zig-Zag Thick / Width)
CHOICE OF STRETCH HERE
Chest 1 x Decl Bench Pr
CHOICE OF STRETCH HERE
Delts 1 x BB OH Press
CHOICE OF STRETCH HERE
Executing Loading Sets:
Adjust Load to Stay within the ~6-12 rep range. Zig-zag (alternate) between Cmpd & Iso exercises (dep. on Tier), resting 2:00 (Thighs), 1:30 (Back, Chest,
Delts) or 1:00 (Calves) betw. sets. SAFETY permitting, only LAST Cmpd and Iso exercises to failure.
Wt
Reps
Notes (Style of Set, Etc.)
Sup
1 erSe
t
Pump Sets(~15-25 Reps) 1:00 Rest Betw. Supersets (1 Superset = Cmpd->Iso->Calf)
T Cmpd 1 x Vert. Leg Pr. Smith
h
i Quad 1
x Knee Ext
-org
h Ham 1
x Choice Ham Iso
Calf 1 x Choice Calve Ex.
CHOICE OF STRETCHES HERE
Executing Pump Sets:
~15-25 reps / set, using a Pump Set Techniques of your choice. Superset Exercise Groups: Thigh Cmpd / Thigh Iso / Calf; Chest / Back; Delts / Abs, Bis Tris.
Work around nagging sorness ("niggles").
http://Www.FortitudeTraining.Net
Virgin Voyage
© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
Day
6
2
Tier (Basic Version)
Fortitude Training
I
Virgin Voyage
Date: __________________
© Scott W Stevenson
Notes On Exercise Execution
• T-Bar Row (Corner): Done standing with a T-Bar row machine or with a CG handle around a straight bar. ("Rows in the corner" bracing the anchored end of the
bar with a "landmine" brace, a DB and/or partners.)
• DB Incline Pr-Fly: On a Bench (Flat, Incline, Decline, as noted), Press up with a normal DB pressing movement, but do a fly movement (elbows locked in
position, arms out wide) on the negative. Pause slightly in the deep stretch position. Return the DB's to the Press Position and begin again
• Knee Ext: Full range of motion here. Pull up with your thighs, almost as if lifting your legs off the bench, to call the rectus femoris into action.
• Choice Ham Iso: Your choice of ham isolation movement (ham curl variation).
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Virgin Voyage
© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
Day
6
3
Tier (Basic Version)
Fortitude Training
I
Virgin Voyage
Date: __________________
© Scott W Stevenson
"It's not whether you get knocked down; it's whether you get up." -Vince Lombardi
(From:http://www.keepinspiring.me/100-most-inspirational-sports-quotes-of-all-time/#ixzz3fmy3c2wl)
Muscle Rounds (or Pump) ONLY (Rest as needed between MRs)
Total MRs
1MR each of:
Wt
Reps
Hack
Squat
Thigh
1 x
Cmpd
C
C
C
C
D
D
D
D
D
D
D
Notes (∆Wt, Etc.)
Quad Iso 1Px Smith Sissy Hack
Ham Iso 1Px DB Lying Ham
CHOICE OF STRETCHES HERE (or after Last Iso MR)
Calves
1 x Seated Calf
CHOICE OF STRETCH HERE
Bis
1 x Concentration Curl
CHOICE OF STRETCH HERE
Executing Muscle Rounds:
Load: Muscular failure on the 4-6th set (~15RM). 6 clustered sets of 4 reps: ~10s or 5 breaths inter-set rest. ONE Safe Failure pt. ONLY. If failing on set 4 or
5, decr. Load ~10-30% to finish sets of 4 reps. (Otherwise Final set to Safe Failure.)
http://Www.FortitudeTraining.Net
Virgin Voyage
© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
Day
6
3
Tier (Basic Version)
Fortitude Training
I
Virgin Voyage
Date: __________________
© Scott W Stevenson
Notes On Exercise Execution
• Smith Sissy Hack: See video here:
http://www.youtube.com/watch?v=8a9KJVHmVig and thread here:
http://www.intensemuscle.com/showthread.php?t=43580
• DB Lying Ham: Do these prone on the floor or on a Bench at an Angle. (Decline makes the exercise easier. Incline makes the exercise more difficult.) Hold the
DB between your feet, being careful not to drop it on yourself (especially if on a decline).
• Concentration Curl: Seated unilateral dumbbell curl, bracing the back of your elbow / upper arm on your inner thigh to prevent swinging / momentum of the DB
(and "concentrate" the stress on your biceps).
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Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
Day
6
4
Tier (Basic Version)
Fortitude Training
I
Virgin Voyage
Date: __________________
© Scott W Stevenson
"If opportunity doesn't knock, build a door." -Milton Berle
(From:http://www.keepinspiring.me/keepinspiring-me-inspirational-quotes.pdf)
Muscle Rounds (or Pump) ONLY (Rest as needed between MRs)
Total MRs
1MR each of:
Wt
Reps
B Thick 1 x Supported DB Row
a
c
k Width 1 x Camelback Row
Notes (∆Wt, Etc.)
Notes (∆Wt, Etc.)
C
C
C
C
D
D
D
D
D
D
D
CHOICE OF STRETCH HERE
Chest 1 x Low Incline Scoop Fly
CHOICE OF STRETCH HERE
Delts 1 x DB Side Lat
CHOICE OF STRETCH HERE
Tris
1 x Choice Triceps Cmpd
CHOICE OF STRETCH HERE
Abs
1 x Ab Machine Crunch
STRETCH or VACUUM HOLD HERE
Executing Muscle Rounds:
Load: Muscular failure on the 4-6th set (~15RM). 6 clustered sets of 4 reps: ~10s or 5 breaths inter-set rest. ONE Safe Failure pt. ONLY. If failing on set 4 or 5,
decr. Load ~10-30% to finish sets of 4 reps. (Otherwise Final set to Safe Failure.)
http://Www.FortitudeTraining.Net
Virgin Voyage
© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
Day
6
4
Tier (Basic Version)
Fortitude Training
I
Virgin Voyage
Date: __________________
© Scott W Stevenson
Notes On Exercise Execution
• Supported DB Row: Lie face down on an incline bench at 30-40˚. Grasp the dumbbells and perform a row, bringing the DB's towards your pockets. An arch of
the back by attempting to raise yourself off the bench will enhance the contraction.
• Camelback Row: Do these on a seated cable row bench. Stretch out your hamstrings and low back before doing any warm-up sets. You'll sit on the bench as
you would normally, but bring your torso forward as in doing a stiff-legged deadlift to get your torso roughly parallel with the floor.. Bend your knees as needed to
get this position right. You'll allow your low back to flex slightly (not arched) as well as your upper back on this exercise (thus the name "camelback"). Use a
medium wide / wide grip (a palm-facing each other / parallel grip handle works very well) and do a row from this camelback position. Bring the bar to the same
place (around the chin or nose) each rep with absolutely NO cheating or body swing or leg drive. Unlike a pulldown, this camelback position puts a unique
stretch on your lats and makes this a different exercise than a seated upright pulldown.
http://www.youtube.com/watch?v=lU8r1Mhz7Os
• Low Incline Scoop Fly: Do these supine (facing up) on on an incline bench set up at about 30 degrees. USE A VERY LIGHT DB, about 1/4 of what you might
use for presses at this angle, at least when starting out. Start with the DB's overhead, facing each other and then SUPINATE so the palms are facing behind you.
Lower the DBs, PALMS UP the entire time, with your arms at a 45 degree angle to the body (at the angle in between being at your sides and out wide like a fly at
90 degrees). Elbows should be nearly straight on the way down. Find the groove where you're using your upper chest (not delts) like you would when doing a
Low-to-High Cross cable fly movement where the cable handles end up at eye level. (In the scoop fly, you're only doing the lowering portion of that movement.)
At the bottom of the range of motion, the DB's should end up about level with your hips / at pocket level or slightly above. DON'T GO TO LOW - keep tension on
the pecs. Then, palms still facing up, bring the DB's SLOW, SLOW, SLOWLY around and up to the WIDE out position for a fly (arms at 90˚ to the upper body
now), arching your back and keeping chest high. Now, perform a CONCENTRIC fly on the way up as you normally would. Palms facing each other on the way
up and elbows locked in place but NOT locked out. This is one rep. Start over by again supinating the DB's and lowering with the eccentric phase described
above. Here's a video of me doing these: http://www.youtube.com/watch?v=6ruIArjrJj8
• Choice Triceps Cmpd: Your choice of a compound triceps exercise (close-grip pressing) such as a CG bench, CG Decline, or even CG OH press
• Ab Machine Crunch: Your choice of abdominal machine.
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Virgin Voyage
© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
7
Day
Cruise 1
Tier (Basic Version)
Fortitude Training
I
Virgin Voyage
Date: __________________
© Scott W Stevenson
"Every noble work is at first impossible." -Thomas Carlyle
(From:http://www.keepinspiring.me/keepinspiring-me-inspirational-quotes.pdf)
CRUISE DAY #1 - Muscle Rounds (or Pump) ONLY (Rest as needed between MRs)
Wt
Reps
Notes (∆Wt, Etc.)
Total MRs
Leg Press
Thigh
1 x
Cmpd
C
C
C
C
D
D
D
D
D
D
D
Quad Iso 1Px Knee Extension
Ham Iso 1Px Prone Ham
CHOICE OF STRETCHES HERE (or after Last Iso MR)
Calves
1 x Leg Pr. Calf
CHOICE OF STRETCH HERE
Bis
1 x Spider Curl
CHOICE OF STRETCH HERE
Executing Muscle Rounds:
Load: Muscular failure on the 4-6th set (~15RM). 6 clustered sets of 4 reps: ~10s or 5 breaths inter-set rest. ONE Safe Failure pt. ONLY. If failing on set 4 or
5, decr. Load ~10-30% to finish sets of 4 reps. (Otherwise Final set to Safe Failure.)
http://Www.FortitudeTraining.Net
Virgin Voyage
© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
7
Day
Cruise 1
Tier (Basic Version)
Fortitude Training
I
Virgin Voyage
Date: __________________
© Scott W Stevenson
Notes On Exercise Execution
• Leg Press: "Neutral" foot position for a powerful press (no particular focus on quads or hams, unless you see fit).
• Knee Extension: Full range of motion here. Pull up with your thighs, almost as if lifting your legs off the bench, to call the rectus femoris into action.
• Prone Ham: Point your toes to focus on hams. This takes the gastrocnemius out of the movement.
• Spider Curl: Similar to a Scott Curl, these are done with your chest against an inclined bench (preacher bench or incline bench) such that your arms are
hanging free (like Spiderman) perpedicular to the floor. (During a Scott Curl, the upper arms is braced against a vertical pad, such as the back side of a preacher
bench.)
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Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
7
Day
Cruise 2
Tier (Basic Version)
Fortitude Training
I
Virgin Voyage
Date: __________________
© Scott W Stevenson
"Start by doing what's necessary; then do what's possible; and suddenly you are doing the impossible." -Francis of Assisi
(From:http://www.keepinspiring.me/keepinspiring-me-inspirational-quotes.pdf)
CRUISE DAY #2: Muscle Rounds (or Pump) ONLY (Rest as needed between MRs)
Total MRs
Wt
Reps
Notes (∆Wt, Etc.)
B Thick 1 x BO BB Row
a
c
k Width 1 x DB Pullover
C
C
C
C
D
D
D
D
D
D
D
CHOICE OF STRETCH HERE
Chest 1 x Low-High Cable Fly
CHOICE OF STRETCH HERE
Delts 1 x DB Side Lat
CHOICE OF STRETCH HERE
Tris
1 x CG Machine Press
Abs
1 x Smith Machine
STRETCH
or VACUUM HOLD HERE
Crunches
CHOICE OF STRETCH HERE
Executing Muscle Rounds:
Load: Muscular failure on the 4-6th set (~15RM). 6 clustered sets of 4 reps: ~10s or 5 breaths inter-set rest. ONE Safe Failure pt. ONLY. If failing on set 4 or 5,
decr. Load ~10-30% to finish sets of 4 reps. (Otherwise Final set to Safe Failure.)
http://Www.FortitudeTraining.Net
Virgin Voyage
© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
7
Day
Cruise 2
Tier (Basic Version)
Fortitude Training
I
Virgin Voyage
Date: __________________
© Scott W Stevenson
Notes On Exercise Execution
• Low-High Cable Fly: Do these standing with a low cable handle in both hand, or seated if you can secure a bench (upright) that won't move when doing the
exercises. This will be a cross-cable fly from the low to the high position, with hands / arms out about 45 degrees abducted from the body and finishing at eye
height (palms facing) or just above. You'll have to lean into the exercise a bit. Best done after another exercise that pre-fatigues the chest, or this can become an
anterior delt exercise. If you need to move the focus away from the anterior delt, start with the hands higher by adjusting the cables to a higher position.
• CG Machine Press: To target the triceps, use the close grip handles or a carefully wedged cross-bar (if safe) on a (chest) press machine.
• Smith Machine Crunches: Using a decline bench (and possibly a rounded pad under your back if you have one that is comfortable at your gym), set up the
Smith machine as if you were doing decline presses (you can use a flat bench for this, too), and add resistance to the crunch by holding the (loaded) bar
overhead with your arms straight.
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Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
7
Day
Cruise 3
Tier (Basic Version)
Fortitude Training
I
Virgin Voyage
Date: __________________
© Scott W Stevenson
"If you always put a limit on everything you do, physical or anything else, it will spread into your work and into your life. There are no
limits. There are only plateaus, and you must not stay there, you must go beyond them." -Bruce Lee
(From:http://www.keepinspiring.me/keepinspiring-me-inspirational-quotes.pdf)
CRUISE DAY #3: Muscle Rounds (or Pump) ONLY (Rest as needed between MRs)
Wt
Reps
Notes (∆Wt, Etc.)
Total MRs
Smith Squat
Thigh
1 x
Cmpd
C
C
C
C
D
D
D
D
D
D
D
Quad Iso 1Px Smith Sissy Hack
Ham Iso 1Px Iso Ham
CHOICE OF STRETCHES HERE (or after Last Iso MR)
Calves
1 x Hip Sl. Calf Pr.
CHOICE OF STRETCH HERE
Bis
1 x EZ-Bar Curl
CHOICE OF STRETCH HERE
Executing Muscle Rounds:
Load: Muscular failure on the 4-6th set (~15RM). 6 clustered sets of 4 reps: ~10s or 5 breaths inter-set rest. ONE Safe Failure pt. ONLY. If failing on set 4 or
5, decr. Load ~10-30% to finish sets of 4 reps. (Otherwise Final set to Safe Failure.)
http://Www.FortitudeTraining.Net
Virgin Voyage
© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
7
Day
Cruise 3
Tier (Basic Version)
Fortitude Training
I
Virgin Voyage
Date: __________________
© Scott W Stevenson
Notes On Exercise Execution
• Smith Squat: Be sure to set up the safeties appropriately.
• Smith Sissy Hack: See video here:
http://www.youtube.com/watch?v=8a9KJVHmVig and thread here:
http://www.intensemuscle.com/showthread.php?t=43580
• Iso Ham: Your choice of ham isolation movement (ham curl variation).
• Hip Sl. Calf Pr.: Calf press on the hip sled "leg press" where the padded sled (loaded moving portion of the machine) rests on your pelvis / low back.
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Virgin Voyage
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Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
7
Day
Cruise 4
Tier (Basic Version)
Fortitude Training
I
Virgin Voyage
Date: __________________
© Scott W Stevenson
"Live each day as if your life had just begun." -Johann Wolfgang Von Goethe
(From:http://www.keepinspiring.me/keepinspiring-me-inspirational-quotes.pdf)
CRUISE DAY #4: Muscle Rounds (or Pump) ONLY (Rest as needed between MRs)
Total MRs
Wt
Reps
Notes (∆Wt, Etc.)
B Thick 1 x Machine Row
a
c
k Width 1 x Rack Chin
C
C
C
C
D
D
D
D
D
D
D
CHOICE OF STRETCH HERE
Chest 1 x Inc Bench Pr
CHOICE OF STRETCH HERE
Delts 1 x EZ Bar front raises
CHOICE OF STRETCH HERE
Tris
1 x CG BB Press
Abs
1 x Ab Machine Crunch
CHOICE OF STRETCH HERE
STRETCH or VACUUM HOLD HERE
Executing Muscle Rounds:
Load: Muscular failure on the 4-6th set (~15RM). 6 clustered sets of 4 reps: ~10s or 5 breaths inter-set rest. ONE Safe Failure pt. ONLY. If failing on set 4 or 5,
decr. Load ~10-30% to finish sets of 4 reps. (Otherwise Final set to Safe Failure.)
http://Www.FortitudeTraining.Net
Virgin Voyage
© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
7
Day
Cruise 4
Tier (Basic Version)
Fortitude Training
I
Virgin Voyage
Date: __________________
© Scott W Stevenson
Notes On Exercise Execution
• Machine Row: Your choice of row using a selectorized, cable or plate-loaded machine
• Rack Chin: This is a wide grip chin-up pulling up on a bar that is about chest height. The feet are supported on a bench in front of you (legs straight) such that
you maintain a ~90˚ at your hips. (You feet may be higher than your head at the bottom of the range of motion.) You can add resistance in various ways: plates
on your lap, a plate plus added DB weight, a weighted vest, a weighted Backpack, or by placing a EZ curl bar (or short straight bar) across the crease at you hip.
(The EZ curl bar's bends fit nicely across the thighs.)
Keep your upper body very close to perpendicular with the floor. Minimize swing / sway and "cheating" with this exercise and go as high as possible, even getting
your chin up to / over the bar if possible.
• EZ Bar front raises: With a small bend in the elbow, grip the bar at the most comfortable bend and raise it, palms down, straight ahead (shoulder flexion) until it
is just past the parallel point. Using a mirror so you can see the height of the bar each time is a good idea. These can be done standing, seated with your back
braced (no sway there) and braced up against a wall for variations. (You may also like to pick one method and stick with it before switching to another variation.)
• Ab Machine Crunch: Your choice of abdominal machine.
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Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A Bodybuilding Training System
Virgin Voyage
by
Scott W. Stevenson, PhD
Daily Workouts - Tier II
© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
Day
1
1
Tier (Basic Version)
Fortitude Training
II
Date: __________________
© Scott W Stevenson
Virgin Voyage
"I've missed more than 9000 shots in my career. I've lost almost 300 games. 26 times, I've been trusted to take the game winning
shot and missed. I've failed over and over and over again in my life. And that is why I succeed." -Michael Jordan
(From:http://www.brainyquote.com/quotes/topics/topic_sports.html#1HzQt4XEc9Src2K3.99)
Loading Sets (6-12 Reps) 1-2:00 Rest Betw. Sets
Wt
Reps
Notes (∆Wt, Etc.)
2:
0
Zig 0 re
-­‐Z st ag
C
C
C
C
D
D
D
D
D
D
D
T Cmpd
h
i Quad
g
h Ham
2 x Barbell Squat
1 x Knee Ext
1 x Seated Ham
CHOICE OF STRETCH HERE
(DC RP
Set)
Add 2rp x Adductor Ab Sling
CHOICE OF STRETCH HERE
1:00 Rest
Calf
4 x Seated Calf
CHOICE OF STRETCH HERE
Executing Loading Sets:
Adjust Load to Stay within the ~6-12 rep range. Zig-zag (alternate) between Cmpd & Iso exercises (dep. on Tier), resting 2:00 (Thighs), 1:30 (Back, Chest,
Delts) or 1:00 (Calves) betw. sets. SAFETY permitting, only LAST Cmpd and Iso exercises to failure.
Su
pe
rS
et
Pump Sets(~15-25 Reps) 1:00 Rest Betw. Supersets
Cable Fly
Chest 2
x
& Back 2
Cross-cable Pulldowns
Wt
Reps
Notes (Style of Set, Etc.)
Cable Fly
Cross-cable Pulldowns
Su
pe
rS
et
CHOICE OF STRETCHES HERE
Delts 2 x
& Abs 2
Cable Lateral
Cable Lateral
Abs Cable Crunch
Abs Cable Crunch
Su
pe
rS
et
CHOICE OF STRETCHES HERE
Cable Curl
1
Bis
x
& Tris 1
Rope Pressdown
CHOICE OF STRETCHES HERE
Executing Pump Sets:
~15-25 reps / set, using a Pump Set Techniques of your choice. Superset Exercise Groups: Thigh Cmpd / Thigh Iso / Calf; Chest / Back; Delts / Abs, Bis Tris.
Work around nagging sorness ("niggles").
http://Www.FortitudeTraining.Net
Virgin Voyage
© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
Day
1
1
Tier (Basic Version)
Fortitude Training
II
Date: __________________
Virgin Voyage
© Scott W Stevenson
Notes On Exercise Execution
• Barbell Squat: To parallel or below.
• Knee Ext: Full range of motion here. Pull up with your thighs, almost as if lifting your legs off the bench, to call the rectus femoris into action.
• Seated Ham: Point your toes to focus on hams. This takes the gastrocnemius out of the movement.
• Adductor Ab Sling: Perform as DC Style rest-pause cluster set with 1 (Tier I; 10-15 reps), 2 (Tier II; 15-20 reps TOTAL) or 3 (Tier III; 20-30 reps TOTAL) SAFE
Failure points. Take 12-15 deep breaths between sets (~20 seconds). You have a couple choices for doing adductors using a cross-cable machine (either a
large one or a smaller like a Free Motion brand). SEATED, you'll do the exercise using the ab sling / ab hang-ups that are hooked to a pull-up bar to do hanging
leg raises with (like these):
http://www.amazon.com/Harbinger-371000-Deluxe-Ab-Straps/dp/B000KFXDZY/ref=sr_1_1?ie=UTF8&qid=1337530774&sr=8-1
The ab slings you'll pull up to your knee or just above it (and may have to hold them in place there with just a finger or two to keep from slipping off). After getting
seated, put your heels together (toes only on the floor), with your knees out wide and do the exercise by bringing your knees together, as close to touching as
possible. Your toes will stay in place on the floor and rotate just a tad as your knees come together. So, VERY CAREFULLY get set up (especially if using the
large cross-cable, as the tension in the cable will try to pull your foot out from under you - you'll have to just keep that foot on the floor and slide it to move
around), and do your set.
• Cross-cable Pulldowns: Do pull-downs using any of the various cross-cable machines. (I like the traditional, large ones, but the smaller units available now
work, too.) Pull from out wide to in close to the body and try to drive your elbows into your pockets. You may need to strap weight to your belt or use a dip belt to
hold yourself in place. These can be done kneeling or seated on the floor (weight on your lap).
• Abs Cable Crunch: Using a rope or attachment made for this, do a kneeling ab crunch (with pulley adding resistance from above / behind you).
• Cable Curl: You choice of cable attachments here.
• Rope Pressdown: Triceps pressdown using the rope attachment.
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© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
Day
1
2
Tier (Basic Version)
Date: __________________
Fortitude Training
II
© Scott W Stevenson
Virgin Voyage
"Winners never quit and quitters never win." -Vince Lombardi
(From:http://www.brainyquote.com/quotes/topics/topic_sports.html#1HzQt4XEc9Src2K3.99)
Loading Sets (6-12 Reps) 1:30 Rest Betw. Sets Wt
Back 2 x BO BB Row
Reps
Wt
Reps
1 x Pulldown
C
C
C
C
D
D
D
D
D
D
D
(Zig-Zag Thick / Width)
CHOICE OF STRETCH HERE
Chest 1 x Low Inc BB Press
(Zig-Zag Cmpd / Iso)
Delts 1 x Machine OH Pr
(Zig-Zag Cmpd / Iso)
1 x Pec Deck Push Press
CHOICE OF STRETCH HERE
1 x DB Side Lat
CHOICE OF STRETCH HERE
Executing Loading Sets:
Adjust Load to Stay within the ~6-12 rep range. Zig-zag (alternate) between Cmpd & Iso exercises (dep. on Tier), resting 2:00 (Thighs), 1:30 (Back, Chest,
Delts) or 1:00 (Calves) betw. sets. SAFETY permitting, only LAST Cmpd and Iso exercises to failure.
Wt
Reps
Notes (Style of Set, Etc.)
Sup 2 erSe
ts Pump Sets(~15-25 Reps) 1:00 Rest Betw. Supersets (1 Superset = Cmpd->Iso->Calf)
T Cmpd 2 x Vert. Leg Pr. Smith
a/o Vert. Leg Pr. Smith
h
i Quad 1
x Knee Ext
g
h Ham 1
x Choice Ham Iso
Calf 1 x Choice Calf Ex.
CHOICE OF STRETCHES HERE
Executing Pump Sets:
~15-25 reps / set, using a Pump Set Techniques of your choice. Superset Exercise Groups: Thigh Cmpd / Thigh Iso / Calf; Chest / Back; Delts / Abs, Bis Tris.
Work around nagging sorness ("niggles").
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Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
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Week
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2
Tier (Basic Version)
Fortitude Training
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Virgin Voyage
Date: __________________
© Scott W Stevenson
Notes On Exercise Execution
• Pec Deck Push Press: Using a pec deck with upright pads (not the kind with just a handle to grip), set the adjustments for the ROM and on the seat so you can
grip the pad with the heel of your hand (NOT rest your forearms on them). Perform a pushing / pressing motion with your forearms roughly parallel to the ground
(elbows high). Get a very deep stretch on these and keep your chest HIGH and scapulae retracted back. (Don't let your shoulders come forward at the end of
the movement.)
• Knee Ext: Full range of motion here. Pull up with your thighs, almost as if lifting your legs off the bench, to call the rectus femoris into action.
• Choice Ham Iso: Your choice of ham isolation movement (ham curl variation).
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Transaction ID: 4F472017JN066283E
A program for:
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Week
Day
1
3
Tier (Basic Version)
Fortitude Training
II
Virgin Voyage
Date: __________________
© Scott W Stevenson
"Only he who can see the invisible can do the impossible." -Frank L. Gaines
(From:http://www.keepinspiring.me/100-most-inspirational-sports-quotes-of-all-time/)
Muscle Rounds (or Pump) ONLY (Rest as needed between MRs)
Total MRs
1MR each of:
Wt
Reps
Hack
Squat
Thigh
2 x
Cmpd
Hip Sled
C
C
C
C
D
D
D
D
D
D
D
Notes (∆Wt, Etc.)
Quad Iso 1 x Smith Sissy Hack
Ham Iso 1 x DB Lying Ham
CHOICE OF STRETCHES HERE (or after Last Iso MR)
Calves
2 x Seated Calf
Choice Calf Ex.
CHOICE OF STRETCH HERE
Bis
1 x Concentration Curl
CHOICE OF STRETCH HERE
Executing Muscle Rounds:
Load: Muscular failure on the 4-6th set (~15RM). 6 clustered sets of 4 reps: ~10s or 5 breaths inter-set rest. ONE Safe Failure pt. ONLY. If failing on set 4 or
5, decr. Load ~10-30% to finish sets of 4 reps. (Otherwise Final set to Safe Failure.)
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Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
Day
1
3
Tier (Basic Version)
Fortitude Training
II
Virgin Voyage
Date: __________________
© Scott W Stevenson
Notes On Exercise Execution
• Smith Sissy Hack: See video here:
http://www.youtube.com/watch?v=8a9KJVHmVig and thread here:
http://www.intensemuscle.com/showthread.php?t=43580
• DB Lying Ham: Do these prone on the floor or on a Bench at an Angle. (Decline makes the exercise easier. Incline makes the exercise more difficult.) Hold the
DB between your feet, being careful not to drop it on yourself (especially if on a decline).
• Concentration Curl: Seated unilateral dumbbell curl, bracing the back of your elbow / upper arm on your inner thigh to prevent swinging / momentum of the DB
(and "concentrate" the stress on your biceps).
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Transaction ID: 4F472017JN066283E
A program for:
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Week
Day
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4
Tier (Basic Version)
Fortitude Training
II
Virgin Voyage
Date: __________________
© Scott W Stevenson
"Age is no barrier. It's a limitation you put on your mind." -Jackie Joyner-Kersee
(From:http://www.keepinspiring.me/100-most-inspirational-sports-quotes-of-all-time/)
Muscle Rounds (or Pump) ONLY (Rest as needed between MRs)
Total MRs
1MR each of:
Wt
Reps
B Thick 1-2x Supported DB Row
a
CG Cable Row
(3MR Total)
c
k Width 1-2x Camelback Row
Machine Pullover
Notes (∆Wt, Etc.)
Notes (∆Wt, Etc.)
C
C
C
C
D
D
D
D
D
D
D
CHOICE OF STRETCH HERE
Chest 2 x Low Incline Scoop Fly
HS Decline Pr
CHOICE OF STRETCH HERE
Delts 2 x DB Side Lat
Select. OH Pr
CHOICE OF STRETCH HERE
Tris
1 x Choice Triceps Cmpd
CHOICE OF STRETCH HERE
Abs
1 x Ab Machine Crunch
STRETCH or VACUUM HOLD HERE
Executing Muscle Rounds:
Load: Muscular failure on the 4-6th set (~15RM). 6 clustered sets of 4 reps: ~10s or 5 breaths inter-set rest. ONE Safe Failure pt. ONLY. If failing on set 4 or 5,
decr. Load ~10-30% to finish sets of 4 reps. (Otherwise Final set to Safe Failure.)
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© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
Day
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4
Tier (Basic Version)
Fortitude Training
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Virgin Voyage
Date: __________________
© Scott W Stevenson
Notes On Exercise Execution
• Supported DB Row: Lie face down on an incline bench at 30-40˚. Grasp the dumbbells and perform a row, bringing the DB's towards your pockets. An arch of
the back by attempting to raise yourself off the bench will enhance the contraction.
• Camelback Row: Do these on a seated cable row bench. Stretch out your hamstrings and low back before doing any warm-up sets. You'll sit on the bench as
you would normally, but bring your torso forward as in doing a stiff-legged deadlift to get your torso roughly parallel with the floor.. Bend your knees as needed to
get this position right. You'll allow your low back to flex slightly (not arched) as well as your upper back on this exercise (thus the name "camelback"). Use a
medium wide / wide grip (a palm-facing each other / parallel grip handle works very well) and do a row from this camelback position. Bring the bar to the same
place (around the chin or nose) each rep with absolutely NO cheating or body swing or leg drive. Unlike a pulldown, this camelback position puts a unique
stretch on your lats and makes this a different exercise than a seated upright pulldown.
http://www.youtube.com/watch?v=lU8r1Mhz7Os
• Low Incline Scoop Fly: Do these supine (facing up) on on an incline bench set up at about 30 degrees. USE A VERY LIGHT DB, about 1/4 of what you might
use for presses at this angle, at least when starting out. Start with the DB's overhead, facing each other and then SUPINATE so the palms are facing behind you.
Lower the DBs, PALMS UP the entire time, with your arms at a 45 degree angle to the body (at the angle in between being at your sides and out wide like a fly at
90 degrees). Elbows should be nearly straight on the way down. Find the groove where you're using your upper chest (not delts) like you would when doing a
Low-to-High Cross cable fly movement where the cable handles end up at eye level. (In the scoop fly, you're only doing the lowering portion of that movement.)
At the bottom of the range of motion, the DB's should end up about level with your hips / at pocket level or slightly above. DON'T GO TO LOW - keep tension on
the pecs. Then, palms still facing up, bring the DB's SLOW, SLOW, SLOWLY around and up to the WIDE out position for a fly (arms at 90˚ to the upper body
now), arching your back and keeping chest high. Now, perform a CONCENTRIC fly on the way up as you normally would. Palms facing each other on the way
up and elbows locked in place but NOT locked out. This is one rep. Start over by again supinating the DB's and lowering with the eccentric phase described
above. Here's a video of me doing these: http://www.youtube.com/watch?v=6ruIArjrJj8
• Choice Triceps Cmpd: Your choice of a compound triceps exercise (close-grip pressing) such as a CG bench, CG Decline, or even CG OH press
• Ab Machine Crunch: Your choice of abdominal machine.
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Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
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Week
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2
1
Tier (Basic Version)
Fortitude Training
II
Date: __________________
© Scott W Stevenson
Virgin Voyage
"Most people give up just when they're about to achieve success. They quit on the one yard line. They give up at the last minute of
the game one foot from a winning touchdown." -Ross Perot
(From:http://www.keepinspiring.me/100-most-inspirational-sports-quotes-of-all-time/)
Loading Sets (6-12 Reps) 1-2:00 Rest Betw. Sets
Wt
Reps
Notes (∆Wt, Etc.)
2:
0
Zig 0 re
-­‐Z st ag
C
C
C
C
D
D
D
D
D
D
D
T Cmpd
h
i Quad
g
h Ham
2 x Hack Squat
1 x Sissy Squat
1 x Prone Ham
CHOICE OF STRETCH HERE
(DC RP
Set)
Add 2rp x Adductor Ankle Cuffs
CHOICE OF STRETCH HERE
1:00 Rest
Calf
4 x Standing Calf
CHOICE OF STRETCH HERE
Executing Loading Sets:
Adjust Load to Stay within the ~6-12 rep range. Zig-zag (alternate) between Cmpd & Iso exercises (dep. on Tier), resting 2:00 (Thighs), 1:30 (Back, Chest,
Delts) or 1:00 (Calves) betw. sets. SAFETY permitting, only LAST Cmpd and Iso exercises to failure.
Su
pe
rS
et
Pump Sets(~15-25 Reps) 1:00 Rest Betw. Supersets
DB Fly
Chest 2
x
& Back 2
BO DB Row
Wt
Reps
Notes (Style of Set, Etc.)
DB Fly
BO DB Row
Su
pe
rS
et
CHOICE OF STRETCHES HERE
Delts 2 x
& Abs 2
Choice Delt Cmpd
DB Lateral
Ab Rev. Crunch
Ab Rev. Crunch
Su
pe
rS
et
CHOICE OF STRETCHES HERE
DB Curl
1
Bis
x
& Tris 1
OH DB Ext.
CHOICE OF STRETCHES HERE
Executing Pump Sets:
~15-25 reps / set, using a Pump Set Techniques of your choice. Superset Exercise Groups: Thigh Cmpd / Thigh Iso / Calf; Chest / Back; Delts / Abs, Bis Tris.
Work around nagging sorness ("niggles").
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Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
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1
Tier (Basic Version)
Fortitude Training
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Virgin Voyage
Date: __________________
© Scott W Stevenson
Notes On Exercise Execution
• Sissy Squat: You may have a sissy squat apparatus in your gym. Otherwise, these are done by bracing yourself with a rack or stable machine, while squatting
down on the toes with the upper body leaned far back, focusing the load on the quads and off the hams, low back, and glutes.
• Prone Ham: Point your toes to focus on hams. This takes the gastrocnemius out of the movement.
• Adductor Ankle Cuffs: Perform as DC Style rest-pause cluster set with 1 (Tier I; 10-15 reps), 2 (Tier II; 15-20 reps TOTAL) or 3 (Tier III; 20-30 reps TOTAL)
SAFE Failure points. Take 12-15 deep breaths between sets (~20 seconds). Using a cross-cable machine (either a large one or a smaller like a Free Motion
brand). SEATED, you'll do the exercise using Ankle cuffs. The ankle cuffs go on your ankle of course and you'll do the exercise seated (leaning back a bit is
most comfortable) with your legs out straight (slight bend in knee). (Hold on to the underside of the bench you're sitting on for stability.) ONLY VERY
CAREFULLY get set up for this exercise(especially if using the large cross-cable, as the tension in the cable will try to pull your foot out from under you - you'll
have to just keep that foot on the floor and slide it to move around). Ideally you use an adjustable cross-cable such that you can remain seated and have not
tension during the RP rest intervals.
• Choice Delt Cmpd: Your choice of an overhead press (compound delt exercise).
• Ab Rev. Crunch: Reverse crunch on a bench (holding the underside of the bench to stabilize). Inclined will make the exercise harder. Decline will make the
exercise easier.
• OH DB Ext.: Overhead DB Extension. Allow elbows to flare outward naturally to make the movement comfortable for you.
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Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
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Week
Day
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2
Tier (Basic Version)
Date: __________________
Fortitude Training
II
© Scott W Stevenson
Virgin Voyage
"There may be people that have more talent than you, but theres no excuse for anyone to work harder than you do." -Derek Jeter
(From:http://www.keepinspiring.me/100-most-inspirational-sports-quotes-of-all-time/)
Loading Sets (6-12 Reps) 1:30 Rest Betw. Sets Wt
Back 2 x Rack Dead
Reps
Wt
Reps
1 x Wide Pulldown
C
C
C
C
D
D
D
D
D
D
D
(Zig-Zag Thick / Width)
CHOICE OF STRETCH HERE
Chest 1 x DB Flat Press
(Zig-Zag Cmpd / Iso)
Delts 1 x HS OH Pr - Back Pad
(Zig-Zag Cmpd / Iso)
1 x DB Flat Fly
CHOICE OF STRETCH HERE
1 x Rear Delt Choice
CHOICE OF STRETCH HERE
Executing Loading Sets:
Adjust Load to Stay within the ~6-12 rep range. Zig-zag (alternate) between Cmpd & Iso exercises (dep. on Tier), resting 2:00 (Thighs), 1:30 (Back, Chest,
Delts) or 1:00 (Calves) betw. sets. SAFETY permitting, only LAST Cmpd and Iso exercises to failure.
Wt
Reps
Notes (Style of Set, Etc.)
Sup 2 erSe
ts Pump Sets(~15-25 Reps) 1:00 Rest Betw. Supersets (1 Superset = Cmpd->Iso->Calf)
T Cmpd 2 x Selectorized L.Pr.
a/o Selectorized L.Pr.
h
i Quad 1
x Knee Ext
g
h Ham 1
x Seated Ham
Calf 1 x Select. L.Pr. Calf
CHOICE OF STRETCHES HERE
Executing Pump Sets:
~15-25 reps / set, using a Pump Set Techniques of your choice. Superset Exercise Groups: Thigh Cmpd / Thigh Iso / Calf; Chest / Back; Delts / Abs, Bis Tris.
Work around nagging sorness ("niggles").
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Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
Day
2
2
Tier (Basic Version)
Fortitude Training
II
Virgin Voyage
Date: __________________
© Scott W Stevenson
Notes On Exercise Execution
• Rack Dead: Deadlift from a rack / partial deadlift, pulling with the bar from below the knee cap. This is intended to be a back thickness exercise, so focus the
contraction on your lats, keeping your back arched (anatomical position) and using only enough leg drive to make the motion feel natural.
• Wide Pulldown: Drive elbows "into your pockets," keeping your elbows as "loose hinges" (biceps minimally activated) and your hands simply as hooks
connecting your lats to the bar.
• HS OH Pr - Back Pad : For this one, put a spacer pad (padded board - usually just the padded piece of a a bench, minus the metal frame of the bench) a Step
Bench or a thick pad from the stretching area behind your torso on the seat. At the very least, it should push your upper torso (shoulder girdles) forward so you're
reaching back to grab the handles and do the press, keeping your elbows back, too. This required greater activation of the middle head of the deltoid.
• Rear Delt Choice: Pick the rear delt exercise that you feel would fit best with your week's delt (and back) training.
• Knee Ext: Full range of motion here. Pull up with your thighs, almost as if lifting your legs off the bench, to call the rectus femoris into action.
• Seated Ham: Point your toes to focus on hams. This takes the gastrocnemius out of the movement.
• Select. L.Pr. Calf: Leg press calf press using selectorized leg press machine.
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A program for:
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3
Tier (Basic Version)
Fortitude Training
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Virgin Voyage
Date: __________________
© Scott W Stevenson
"Persistence can change failure into extraordinary achievement." - Marv Levy
(From:http://www.keepinspiring.me/100-most-inspirational-sports-quotes-of-all-time/)
Muscle Rounds (or Pump) ONLY (Rest as needed between MRs)
Total MRs
1MR each of:
Wt
Reps
Standing
Squat
Thigh
2 x
Cmpd
Hip Sled
C
C
C
C
D
D
D
D
D
D
D
Notes (∆Wt, Etc.)
Quad Iso 1 x Sommersault Squat
Ham Iso 1 x Fetal Hamstring Curl
CHOICE OF STRETCHES HERE (or after Last Iso MR)
Calves
2 x Choice Calf Ex.
Hip Sl. Calf Pr.
CHOICE OF STRETCH HERE
Bis
1 x Spider Curl
CHOICE OF STRETCH HERE
Executing Muscle Rounds:
Load: Muscular failure on the 4-6th set (~15RM). 6 clustered sets of 4 reps: ~10s or 5 breaths inter-set rest. ONE Safe Failure pt. ONLY. If failing on set 4 or
5, decr. Load ~10-30% to finish sets of 4 reps. (Otherwise Final set to Safe Failure.)
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Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
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3
Tier (Basic Version)
Fortitude Training
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Virgin Voyage
Date: __________________
© Scott W Stevenson
Notes On Exercise Execution
• Standing Squat: Choice of standing squat (plate loaded or selectorized) at your gym.
• Fetal Hamstring Curl: This
a variation of a Russian Hamstring curl, where you're curling your bodyweight with your ankles fixed. Using
a seated calf raise, load the machine up with at least your body bodyweight and put the thigh pads to the bottom position. You'll use
using the weight on the machine to hold yourself (plus whatever added weight you may be holding) down, so make sure you've got
enough weight loaded on the machine. Don't chance this. -Place a bench in front of the machine to catch yourself if / when you fail or
have a problem and need to stop the exercise at the bottom of a rep. -Kneeling on the seat, with your ankles secured under the thigh
pad (toes pointing towards the floor), start with your knees flexed (˚sitting up˚) let your body come forward, but keep your *hips* flexed
so your body is in sort of a fetal position. In other words, your upper body will stay curled in this fetal position (holding a weight to your
chest if needed) and perform the movement by lowering and raising yourself with just hamstring power. Your head will end up below
knee level at the bottom of the range of motion. Go as low as you can under control. Add weight, holding it to your chest, as needed
to progress or according to the rep range. If you are not strong enough to do this exercise, you can gain upward assistance by setting
it up where you have a band or upward pulling cable.
-Here's me demonstrating the exercise:
http://www.youtube.com/watch?v=H1YgRgm7SWs
• Hip Sl. Calf Pr.: Calf press on the hip sled "leg press" where the padded sled (loaded moving portion of the machine) rests on your pelvis / low back.
• Hip Sl. Calf Pr.: Calf press on the hip sled "leg press" where the padded sled (loaded moving portion of the machine) rests on your pelvis / low back.
• Spider Curl: Similar to a Scott Curl, these are done with your chest against an inclined bench (preacher bench or incline bench) such that your arms are
hanging free (like Spiderman) perpedicular to the floor. (During a Scott Curl, the upper arms is braced against a vertical pad, such as the back side of a preacher
bench.)
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Transaction ID: 4F472017JN066283E
A program for:
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4
Tier (Basic Version)
Fortitude Training
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Virgin Voyage
Date: __________________
© Scott W Stevenson
"Make sure your worst enemy doesn't live between your own two ears." - Laird Hamilton
(From:http://www.keepinspiring.me/100-most-inspirational-sports-quotes-of-all-time/)
Muscle Rounds (or Pump) ONLY (Rest as needed between MRs)
Total MRs
1MR each of:
Wt
Reps
B Thick 1-2x Machine Row
a
CG Cable Row
(3MR Total)
c
k Width 1-2x CG Upright Pulldown
DB Pullover
Notes (∆Wt, Etc.)
Notes (∆Wt, Etc.)
C
C
C
C
D
D
D
D
D
D
D
CHOICE OF STRETCH HERE
Chest 2 x HS Wide Press
Low-High Cable Fly
CHOICE OF STRETCH HERE
Delts 2 x EZ Bar front raises
Select. OH Pr
CHOICE OF STRETCH HERE
Tris
1 x Pressdown (Var)
CHOICE OF STRETCH HERE
Abs
Weighted Bosu Crunch
1 x Bosu Crunch
STRETCH or VACUUM HOLD HERE
Executing Muscle Rounds:
Load: Muscular failure on the 4-6th set (~15RM). 6 clustered sets of 4 reps: ~10s or 5 breaths inter-set rest. ONE Safe Failure pt. ONLY. If failing on set 4 or 5,
decr. Load ~10-30% to finish sets of 4 reps. (Otherwise Final set to Safe Failure.)
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Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
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Week
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4
Tier (Basic Version)
Fortitude Training
II
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Date: __________________
© Scott W Stevenson
Notes On Exercise Execution
• Machine Row: Your choice of row using a selectorized, cable or plate-loaded machine
• CG Upright Pulldown: Use the parallel close-grip and perform lat pulldowns, keeping the body perfectly up right and perpendicular to the floor. The handle will
pass just in front of your face to the level of your chin or cheekbone (same level each time). Go for a slight pause at the bottom before returning to the top for a
deep stretch.
• HS Wide Press: Use the HammerStrength Chest press machine called the "Wide Chest."
• Low-High Cable Fly: Do these standing with a low cable handle in both hand, or seated if you can secure a bench (upright) that won't move when doing the
exercises. This will be a cross-cable fly from the low to the high position, with hands / arms out about 45 degrees abducted from the body and finishing at eye
height (palms facing) or just above. You'll have to lean into the exercise a bit. Best done after another exercise that pre-fatigues the chest, or this can become an
anterior delt exercise. If you need to move the focus away from the anterior delt, start with the hands higher by adjusting the cables to a higher position.
• EZ Bar front raises: With a small bend in the elbow, grip the bar at the most comfortable bend and raise it, palms down, straight ahead (shoulder flexion) until it
is just past the parallel point. Using a mirror so you can see the height of the bar each time is a good idea. These can be done standing, seated with your back
braced (no sway there) and braced up against a wall for variations. (You may also like to pick one method and stick with it before switching to another variation.)
• Pressdown (Var): Your choice of attachment for a cable triceps pressdown.
• Bosu Crunch: Lying with a Bosu ball (NOT a Swiss ball - they may break) under you lower / mid back, do a weighted crunch holding a DB on your chest.
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© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
Day
3
1
Tier (Basic Version)
Fortitude Training
II
Date: __________________
© Scott W Stevenson
Virgin Voyage
"What lies behind you and what lies in front of you, pales in comparison to what lies inside of you." -Ralph Waldo Emerson
(From:http://www.brainyquote.com/quotes/quotes/r/ralphwaldo386697.html#lmQIctMhcYHTTCSV.99)
Loading Sets (6-12 Reps) 1-2:00 Rest Betw. Sets
Wt
Reps
Notes (∆Wt, Etc.)
2:
0
Zig 0 re
-­‐Z st ag
C
C
C
C
D
D
D
D
D
D
D
T Cmpd
h
i Quad
g
h Ham
2 x Leg Press
1 x Knee Ext
1 x Choice Ham Iso
CHOICE OF STRETCH HERE
(DC RP
Set)
Add 2rp x Adductor Machine
CHOICE OF STRETCH HERE
1:00 Rest
Calf
4 x Leg Press Calf
CHOICE OF STRETCH HERE
Executing Loading Sets:
Adjust Load to Stay within the ~6-12 rep range. Zig-zag (alternate) between Cmpd & Iso exercises (dep. on Tier), resting 2:00 (Thighs), 1:30 (Back, Chest,
Delts) or 1:00 (Calves) betw. sets. SAFETY permitting, only LAST Cmpd and Iso exercises to failure.
Su
pe
rS
et
Pump Sets(~15-25 Reps) 1:00 Rest Betw. Supersets
Machine Fly
Chest 2
x
& Back 2
Cable Row
Wt
Reps
Notes (Style of Set, Etc.)
Machine Fly
Cable Row
Su
pe
rS
et
CHOICE OF STRETCHES HERE
Delts 2 x
& Abs 2
Machine OH Pr
Machine Laterals
Ab Machine
Crunch
Abs Choice
Su
pe
rS
et
CHOICE OF STRETCHES HERE
Machine Curl
1
Bis
x
& Tris 1
Choice Triceps Iso
CHOICE OF STRETCHES HERE
Executing Pump Sets:
~15-25 reps / set, using a Pump Set Techniques of your choice. Superset Exercise Groups: Thigh Cmpd / Thigh Iso / Calf; Chest / Back; Delts / Abs, Bis Tris.
Work around nagging sorness ("niggles").
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© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
Day
3
1
Tier (Basic Version)
Fortitude Training
II
Date: __________________
Virgin Voyage
© Scott W Stevenson
Notes On Exercise Execution
• Leg Press: "Neutral" foot position for a powerful press (no particular focus on quads or hams, unless you see fit).
• Knee Ext: Full range of motion here. Pull up with your thighs, almost as if lifting your legs off the bench, to call the rectus femoris into action.
• Choice Ham Iso: Your choice of ham isolation movement (ham curl variation).
• Adductor Machine: Perform as DC Style rest-pause cluster set with 1 (Tier I; 10-15 reps), 2 (Tier II; 15-20 reps TOTAL) or 3 (Tier III; 20-30 reps TOTAL) SAFE
Failure points. Take 12-15 deep breaths between sets (~20 seconds).
• Machine Fly: Fly on Selectorized (or X-Cable) Machine
• Machine Laterals: Side laterals on a machine. Consider facing into the machine (or the opposite of the way the machine was designed).
• Ab Machine Crunch: Your choice of abdominal machine.
• Abs Choice: Your choice of abdominal exercise here.
• Choice Triceps Iso: Your choice of an isolation exercise for triceps (as opposed to a close grip pressing exercise that targets triceps).
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Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
Day
3
2
Tier (Basic Version)
Date: __________________
Fortitude Training
II
© Scott W Stevenson
Virgin Voyage
"What you lack in talent can be made up with desire, hustle, and giving 110 percent all the time." -Don Zimmer
(From:http://www.keepinspiring.me/100-most-inspirational-sports-quotes-of-all-time/#ixzz3fmnYFZSC)
Loading Sets (6-12 Reps) 1:30 Rest Betw. Sets Wt
Back 2 x T-Bar Row (Corner)
Reps
Wt
Reps
1 x Weighted Chin
C
C
C
C
D
D
D
D
D
D
D
(Zig-Zag Thick / Width)
CHOICE OF STRETCH HERE
Chest 1 x Decl Bench Pr
(Zig-Zag Cmpd / Iso)
Delts 1 x BB OH Press
(Zig-Zag Cmpd / Iso)
1 x DB Incline Pr-Fly
CHOICE OF STRETCH HERE
1 x Cable Lateral
CHOICE OF STRETCH HERE
Executing Loading Sets:
Adjust Load to Stay within the ~6-12 rep range. Zig-zag (alternate) between Cmpd & Iso exercises (dep. on Tier), resting 2:00 (Thighs), 1:30 (Back, Chest,
Delts) or 1:00 (Calves) betw. sets. SAFETY permitting, only LAST Cmpd and Iso exercises to failure.
Wt
Reps
Notes (Style of Set, Etc.)
Sup 2 erSe
ts Pump Sets(~15-25 Reps) 1:00 Rest Betw. Supersets (1 Superset = Cmpd->Iso->Calf)
T Cmpd 2 x Vert. Leg Pr. Smith
a/o Vert. Leg Pr. Smith
h
i Quad 1
x Choice Quad Iso
g
h Ham 1
x 45˚ Glute Ham Raises.
Calf 1 x Choice Calf Ex.
CHOICE OF STRETCHES HERE
Executing Pump Sets:
~15-25 reps / set, using a Pump Set Techniques of your choice. Superset Exercise Groups: Thigh Cmpd / Thigh Iso / Calf; Chest / Back; Delts / Abs, Bis Tris.
Work around nagging sorness ("niggles").
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© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
Day
3
2
Tier (Basic Version)
Fortitude Training
II
Virgin Voyage
Date: __________________
© Scott W Stevenson
Notes On Exercise Execution
• T-Bar Row (Corner): Done standing with a T-Bar row machine or with a CG handle around a straight bar. ("Rows in the corner" bracing the anchored end of the
bar with a "landmine" brace, a DB and/or partners.)
• DB Incline Pr-Fly: On a Bench (Flat, Incline, Decline, as noted), Press up with a normal DB pressing movement, but do a fly movement (elbows locked in
position, arms out wide) on the negative. Pause slightly in the deep stretch position. Return the DB's to the Press Position and begin again
• Choice Quad Iso: Your choice of quad isolation exercise. This might be a knee extension, a smith sissy hack squat, a somersault squat, a barbell hack squat,
a lap bar squat, a close stand DB deadlift with the heels elevated or a other close stance, low foot position leg press.
• 45˚ Glute Ham Raises.: Using a 45degree angled hyper extension bench like, set it up so that the bottom of the thigh pad is just an inch or two above your
knee caps, so that if you come all the way up and then attempt to bend your knees, the pad can slide up your thigh just a bit. The top of the pad will be below
your hips so you can hang with your upper body perpendicular to the floor. The movement will be two parts (holding a weight to your chest - a DB held right at
your clavicle works well): Phase 1: From a hamstring stretched / hip flexed position (upper body inverted and perpendicular to the floor), extend at the hips,
focusing on using your hamstrings like you would for a hyperextension, keeping your low back in anatomical (extended) position. This will involve your glutes and
low back, too, but we want to make this a hamstring exercise, so focus there. This will take you up to where you body is straight and at about 45 degress (angle
of the bench). Phase 2: Now, with the bench adjusted properly per the above), you'll flex at the knee, allowing your knees to come under the thigh pad just a tad
(but the pad will still be solidly against your thighs) until you upper body is completely upright. Return to the start by reversing Phase 2 and then Phase one.
You'll more than likely hit failure in this exercise in phase 2, which much more strongly engages the hamstrings.
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© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
Day
3
3
Tier (Basic Version)
Fortitude Training
II
Virgin Voyage
Date: __________________
© Scott W Stevenson
"Persistence can change failure into extraordinary achievement." -Matt Biondi
(From:http://www.keepinspiring.me/100-most-inspirational-sports-quotes-of-all-time/#ixzz3fmnq59YR)
Muscle Rounds (or Pump) ONLY (Rest as needed between MRs)
Total MRs
1MR each of:
Wt
Reps
Leg
Press
Thigh
2 x
Cmpd
Standing Squat
C
C
C
C
D
D
D
D
D
D
D
Notes (∆Wt, Etc.)
Quad Iso 1 x Smith Sissy Hack
Ham Iso 1 x Iso Ham
CHOICE OF STRETCHES HERE (or after Last Iso MR)
Calves
2 x Donkey Calf
Seated Calf
CHOICE OF STRETCH HERE
Bis
1 x Scott Curl
CHOICE OF STRETCH HERE
Executing Muscle Rounds:
Load: Muscular failure on the 4-6th set (~15RM). 6 clustered sets of 4 reps: ~10s or 5 breaths inter-set rest. ONE Safe Failure pt. ONLY. If failing on set 4 or
5, decr. Load ~10-30% to finish sets of 4 reps. (Otherwise Final set to Safe Failure.)
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Virgin Voyage
© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
Day
3
3
Tier (Basic Version)
Fortitude Training
II
Virgin Voyage
Date: __________________
© Scott W Stevenson
Notes On Exercise Execution
• Leg Press: "Neutral" foot position for a powerful press (no particular focus on quads or hams, unless you see fit).
• Smith Sissy Hack: See video here:
http://www.youtube.com/watch?v=8a9KJVHmVig and thread here:
http://www.intensemuscle.com/showthread.php?t=43580
• Iso Ham: Your choice of ham isolation movement (ham curl variation).
• Scott Curl: Similar to a preacher curl, but with the upper arm vertical (perpendicular to the floor). (Typically, without a bench made for this, you'd use the
backside of preacher bench.)
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© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
Day
3
4
Tier (Basic Version)
Fortitude Training
II
Virgin Voyage
Date: __________________
© Scott W Stevenson
"The principle is competing against yourself. It's about self-improvement, about being better than you were the day before." -Steve
Young
(From:http://www.keepinspiring.me/100-most-inspirational-sports-quotes-of-all-time/#ixzz3fmoCHB94)
Muscle Rounds (or Pump) ONLY (Rest as needed between MRs)
Total MRs
1MR each of:
Wt
Reps
B Thick 1-2x CG Cable Row
a
Supported DB Row
(3MR Total)
c
k Width 1-2x Cross-cable Pulldowns
CG Upright Pulldown
Notes (∆Wt, Etc.)
Notes (∆Wt, Etc.)
C
C
C
C
D
D
D
D
D
D
D
CHOICE OF STRETCH HERE
Chest 2 x Pec Deck Push Press
HS Incline Pr
CHOICE OF STRETCH HERE
Delts 2 x Machine Lat
EZ Bar front raises
CHOICE OF STRETCH HERE
Tris
1 x CG Smith Press
CHOICE OF STRETCH HERE
Abs
1 x Smith Machine
STRETCH
or VACUUM HOLD HERE
Crunches
Executing Muscle Rounds:
Load: Muscular failure on the 4-6th set (~15RM). 6 clustered sets of 4 reps: ~10s or 5 breaths inter-set rest. ONE Safe Failure pt. ONLY. If failing on set 4 or 5,
decr. Load ~10-30% to finish sets of 4 reps. (Otherwise Final set to Safe Failure.)
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Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
Day
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4
Tier (Basic Version)
Fortitude Training
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Date: __________________
Virgin Voyage
© Scott W Stevenson
Notes On Exercise Execution
• Supported DB Row: Lie face down on an incline bench at 30-40˚. Grasp the dumbbells and perform a row, bringing the DB's towards your pockets. An arch of
the back by attempting to raise yourself off the bench will enhance the contraction.
• Cross-cable Pulldowns: Do pull-downs using any of the various cross-cable machines. (I like the traditional, large ones, but the smaller units available now
work, too.) Pull from out wide to in close to the body and try to drive your elbows into your pockets. You may need to strap weight to your belt or use a dip belt to
hold yourself in place. These can be done kneeling or seated on the floor (weight on your lap).
• CG Upright Pulldown: Use the parallel close-grip and perform lat pulldowns, keeping the body perfectly up right and perpendicular to the floor. The handle will
pass just in front of your face to the level of your chin or cheekbone (same level each time). Go for a slight pause at the bottom before returning to the top for a
deep stretch.
• Pec Deck Push Press: Using a pec deck with upright pads (not the kind with just a handle to grip), set the adjustments for the ROM and on the seat so you can
grip the pad with the heel of your hand (NOT rest your forearms on them). Perform a pushing / pressing motion with your forearms roughly parallel to the ground
(elbows high). Get a very deep stretch on these and keep your chest HIGH and scapulae retracted back. (Don't let your shoulders come forward at the end of
the movement.)
• Machine Lat: Side laterals on a machine. Consider facing into the machine (or the opposite of the way the machine was designed).
• EZ Bar front raises: With a small bend in the elbow, grip the bar at the most comfortable bend and raise it, palms down, straight ahead (shoulder flexion) until it
is just past the parallel point. Using a mirror so you can see the height of the bar each time is a good idea. These can be done standing, seated with your back
braced (no sway there) and braced up against a wall for variations. (You may also like to pick one method and stick with it before switching to another variation.)
• Smith Machine Crunches: Using a decline bench (and possibly a rounded pad under your back if you have one that is comfortable at your gym), set up the
Smith machine as if you were doing decline presses (you can use a flat bench for this, too), and add resistance to the crunch by holding the (loaded) bar
overhead with your arms straight.
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Virgin Voyage
© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
Day
4
1
Tier (Basic Version)
Fortitude Training
II
Date: __________________
© Scott W Stevenson
Virgin Voyage
"You are never really playing an opponent. You are playing yourself, your own highest standards, and when you reach your limits,
that is real joy." -Arthur Ashe
(From:http://www.keepinspiring.me/100-most-inspirational-sports-quotes-of-all-time/#ixzz3fmoXQGuo)
Loading Sets (6-12 Reps) 1-2:00 Rest Betw. Sets
Wt
Reps
Notes (∆Wt, Etc.)
2:
0
Zig 0 re
-­‐Z st ag
C
C
C
C
D
D
D
D
D
D
D
T Cmpd
h
i Quad
g
h Ham
2 x Barbell Squat
1 x Knee Ext
1 x Seated Ham
CHOICE OF STRETCH HERE
(DC RP
Set)
Add 2rp x Adductor Ab Sling
CHOICE OF STRETCH HERE
1:00 Rest
Calf
4 x Seated Calf
CHOICE OF STRETCH HERE
Executing Loading Sets:
Adjust Load to Stay within the ~6-12 rep range. Zig-zag (alternate) between Cmpd & Iso exercises (dep. on Tier), resting 2:00 (Thighs), 1:30 (Back, Chest,
Delts) or 1:00 (Calves) betw. sets. SAFETY permitting, only LAST Cmpd and Iso exercises to failure.
Su
pe
rS
et
Pump Sets(~15-25 Reps) 1:00 Rest Betw. Supersets
Cable Fly
Chest 2
x
& Back 2
Choice Back Width
Wt
Reps
Notes (Style of Set, Etc.)
Cable Fly
Choice Back Width
Su
pe
rS
et
CHOICE OF STRETCHES HERE
Delts 2 x
& Abs 2
Cable Lateral
Machine OH Pr
Machine Crunch
Machine Crunch
Su
pe
rS
et
CHOICE OF STRETCHES HERE
Machine Curl
1
Bis
x
& Tris 1
OH Extension (Var)
CHOICE OF STRETCHES HERE
Executing Pump Sets:
~15-25 reps / set, using a Pump Set Techniques of your choice. Superset Exercise Groups: Thigh Cmpd / Thigh Iso / Calf; Chest / Back; Delts / Abs, Bis Tris.
Work around nagging sorness ("niggles").
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Virgin Voyage
© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
Day
4
1
Tier (Basic Version)
Fortitude Training
II
Date: __________________
Virgin Voyage
© Scott W Stevenson
Notes On Exercise Execution
• Barbell Squat: To parallel or below.
• Knee Ext: Full range of motion here. Pull up with your thighs, almost as if lifting your legs off the bench, to call the rectus femoris into action.
• Seated Ham: Point your toes to focus on hams. This takes the gastrocnemius out of the movement.
• Adductor Ab Sling: Perform as DC Style rest-pause cluster set with 1 (Tier I; 10-15 reps), 2 (Tier II; 15-20 reps TOTAL) or 3 (Tier III; 20-30 reps TOTAL) SAFE
Failure points. Take 12-15 deep breaths between sets (~20 seconds). You have a couple choices for doing adductors using a cross-cable machine (either a
large one or a smaller like a Free Motion brand). SEATED, you'll do the exercise using the ab sling / ab hang-ups that are hooked to a pull-up bar to do hanging
leg raises with (like these):
http://www.amazon.com/Harbinger-371000-Deluxe-Ab-Straps/dp/B000KFXDZY/ref=sr_1_1?ie=UTF8&qid=1337530774&sr=8-1
The ab slings you'll pull up to your knee or just above it (and may have to hold them in place there with just a finger or two to keep from slipping off). After getting
seated, put your heels together (toes only on the floor), with your knees out wide and do the exercise by bringing your knees together, as close to touching as
possible. Your toes will stay in place on the floor and rotate just a tad as your knees come together. So, VERY CAREFULLY get set up (especially if using the
large cross-cable, as the tension in the cable will try to pull your foot out from under you - you'll have to just keep that foot on the floor and slide it to move
around), and do your set.
• Choice Back Width: Your choice of Back Width exercise.
• Machine Crunch: Your choice of abdominal machine (at your gym).
• OH Extension (Var): Overhead triceps extension, using your choice of attachment (e.g., EZ curl, rope, "grenade").
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Virgin Voyage
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Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
Day
4
2
Tier (Basic Version)
Date: __________________
Fortitude Training
II
© Scott W Stevenson
Virgin Voyage
"Nobody who ever gave his best regretted it." -George Halas
(From:http://www.keepinspiring.me/100-most-inspirational-sports-quotes-of-all-time/#ixzz3fmp7cnS1)
Loading Sets (6-12 Reps) 1:30 Rest Betw. Sets Wt
Back 2 x BO BB Row
Reps
Wt
Reps
1 x Pulldown
C
C
C
C
D
D
D
D
D
D
D
(Zig-Zag Thick / Width)
CHOICE OF STRETCH HERE
Chest 1 x Low Inc BB Press
(Zig-Zag Cmpd / Iso)
Delts 1 x Machine OH Pr
(Zig-Zag Cmpd / Iso)
1 x Pec Deck Push Press
CHOICE OF STRETCH HERE
1 x DB Side Lat
CHOICE OF STRETCH HERE
Executing Loading Sets:
Adjust Load to Stay within the ~6-12 rep range. Zig-zag (alternate) between Cmpd & Iso exercises (dep. on Tier), resting 2:00 (Thighs), 1:30 (Back, Chest,
Delts) or 1:00 (Calves) betw. sets. SAFETY permitting, only LAST Cmpd and Iso exercises to failure.
Wt
Reps
Notes (Style of Set, Etc.)
Sup 2 erSe
ts Pump Sets(~15-25 Reps) 1:00 Rest Betw. Supersets (1 Superset = Cmpd->Iso->Calf)
T Cmpd 2 x Hip Sled
a/o Hip Sled
h
i Quad 1
x Sommersault Squat
g
h Ham 1
x Prone Ham
Calf 1 x Hip Sl. Calf Pr.
CHOICE OF STRETCHES HERE
Executing Pump Sets:
~15-25 reps / set, using a Pump Set Techniques of your choice. Superset Exercise Groups: Thigh Cmpd / Thigh Iso / Calf; Chest / Back; Delts / Abs, Bis Tris.
Work around nagging sorness ("niggles").
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Virgin Voyage
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Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
Day
4
2
Tier (Basic Version)
Fortitude Training
II
Virgin Voyage
Date: __________________
© Scott W Stevenson
Notes On Exercise Execution
• Pec Deck Push Press: Using a pec deck with upright pads (not the kind with just a handle to grip), set the adjustments for the ROM and on the seat so you can
grip the pad with the heel of your hand (NOT rest your forearms on them). Perform a pushing / pressing motion with your forearms roughly parallel to the ground
(elbows high). Get a very deep stretch on these and keep your chest HIGH and scapulae retracted back. (Don't let your shoulders come forward at the end of
the movement.)
• Prone Ham: Point your toes to focus on hams. This takes the gastrocnemius out of the movement.
• Hip Sl. Calf Pr.: Calf press on the hip sled "leg press" where the padded sled (loaded moving portion of the machine) rests on your pelvis / low back.
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Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
Day
4
3
Tier (Basic Version)
Fortitude Training
II
Date: __________________
Virgin Voyage
© Scott W Stevenson
"Stubbornness usually is considered a negative; but I think that trait has been a positive for me." -Cal Ripken Jr.
(From:http://www.keepinspiring.me/100-most-inspirational-sports-quotes-of-all-time/#ixzz3fmpNlNMR)
Muscle Rounds (or Pump) ONLY (Rest as needed between MRs)
Total MRs
1MR each of:
Wt
Reps
Vert.
Leg
Pr.
Smith
Thigh
2 x
Cmpd
Leg Press
C
C
C
C
D
D
D
D
D
D
D
Notes (∆Wt, Etc.)
Quad Iso 1 x Sommersault Squat
Ham Iso 1 x DB Lying Ham
CHOICE OF STRETCHES HERE (or after Last Iso MR)
Calves
2 x Hip Sl. Calf Pr.
Leg Pr. Calf
CHOICE OF STRETCH HERE
Bis
1 x EZ-Bar Curl
CHOICE OF STRETCH HERE
Executing Muscle Rounds:
Load: Muscular failure on the 4-6th set (~15RM). 6 clustered sets of 4 reps: ~10s or 5 breaths inter-set rest. ONE Safe Failure pt. ONLY. If failing on set 4 or
5, decr. Load ~10-30% to finish sets of 4 reps. (Otherwise Final set to Safe Failure.)
http://Www.FortitudeTraining.Net
Virgin Voyage
© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
Day
4
3
Tier (Basic Version)
Fortitude Training
II
Virgin Voyage
Date: __________________
© Scott W Stevenson
Notes On Exercise Execution
• Vert. Leg Pr. Smith: Use this version of a vertical leg press only if you feel safe and comfortable. A vertical leg press machine is preferable if you have one at
your gym. Using the smith machine, perform a vertical leg press. Lie on a mat for log back comfort. USE A SPOT. Be practiced at racking and re-racking with
your feet, using a spotter as needed. Be sure you are oriented in the correct direction to make racking and re-racking easy. Set the safeties up appropriately.
• DB Lying Ham: Do these prone on the floor or on a Bench at an Angle. (Decline makes the exercise easier. Incline makes the exercise more difficult.) Hold the
DB between your feet, being careful not to drop it on yourself (especially if on a decline).
• Hip Sl. Calf Pr.: Calf press on the hip sled "leg press" where the padded sled (loaded moving portion of the machine) rests on your pelvis / low back.
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Virgin Voyage
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Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
Day
4
4
Tier (Basic Version)
Fortitude Training
II
Virgin Voyage
Date: __________________
© Scott W Stevenson
"The hardest skill to acquire in this sport is the one where you compete all out, give it all you have, and you are still getting beat no
matter what you do. When you have the killer instinct to fight through that, it is very special." -Eddie Reese
(From:http://www.keepinspiring.me/100-most-inspirational-sports-quotes-of-all-time/#ixzz3fmpZuSJr)
Muscle Rounds (or Pump) ONLY (Rest as needed between MRs)
Total MRs
1MR each of:
Wt
Reps
B Thick 1-2x HS DY Row
a
Supp. T-Bar Row
(3MR Total)
c
k Width 1-2x HS Pulldown
Pulldown M. Grip
Notes (∆Wt, Etc.)
Notes (∆Wt, Etc.)
C
C
C
C
D
D
D
D
D
D
D
CHOICE OF STRETCH HERE
Chest 2 x HS Decline Pr
Low Incline Scoop Fly
CHOICE OF STRETCH HERE
Delts 2 x HS OH Pr - Back Pad
Uni. Cable Lat
CHOICE OF STRETCH HERE
Tris
1 x Choice Triceps Iso
CHOICE OF STRETCH HERE
Abs
1 x Leg Lift (Wt'ed)
STRETCH or VACUUM HOLD HERE
Executing Muscle Rounds:
Load: Muscular failure on the 4-6th set (~15RM). 6 clustered sets of 4 reps: ~10s or 5 breaths inter-set rest. ONE Safe Failure pt. ONLY. If failing on set 4 or 5,
decr. Load ~10-30% to finish sets of 4 reps. (Otherwise Final set to Safe Failure.)
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Virgin Voyage
© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
Day
4
4
Tier (Basic Version)
Fortitude Training
II
Date: __________________
Virgin Voyage
© Scott W Stevenson
Notes On Exercise Execution
• Supp. T-Bar Row: T-Bar row using a machine that supports your upper body.
• Low Incline Scoop Fly: Do these supine (facing up) on on an incline bench set up at about 30 degrees. USE A VERY LIGHT DB, about 1/4 of what you might
use for presses at this angle, at least when starting out. Start with the DB's overhead, facing each other and then SUPINATE so the palms are facing behind you.
Lower the DBs, PALMS UP the entire time, with your arms at a 45 degree angle to the body (at the angle in between being at your sides and out wide like a fly at
90 degrees). Elbows should be nearly straight on the way down. Find the groove where you're using your upper chest (not delts) like you would when doing a
Low-to-High Cross cable fly movement where the cable handles end up at eye level. (In the scoop fly, you're only doing the lowering portion of that movement.)
At the bottom of the range of motion, the DB's should end up about level with your hips / at pocket level or slightly above. DON'T GO TO LOW - keep tension on
the pecs. Then, palms still facing up, bring the DB's SLOW, SLOW, SLOWLY around and up to the WIDE out position for a fly (arms at 90˚ to the upper body
now), arching your back and keeping chest high. Now, perform a CONCENTRIC fly on the way up as you normally would. Palms facing each other on the way
up and elbows locked in place but NOT locked out. This is one rep. Start over by again supinating the DB's and lowering with the eccentric phase described
above. Here's a video of me doing these: http://www.youtube.com/watch?v=6ruIArjrJj8
• HS OH Pr - Back Pad : For this one, put a spacer pad (padded board - usually just the padded piece of a a bench, minus the metal frame of the bench) a Step
Bench or a thick pad from the stretching area behind your torso on the seat. At the very least, it should push your upper torso (shoulder girdles) forward so you're
reaching back to grab the handles and do the press, keeping your elbows back, too. This required greater activation of the middle head of the deltoid.
• Uni. Cable Lat: Unilateral cable side lateral. (One arm at a time.)
• Choice Triceps Iso: Your choice of an isolation exercise for triceps (as opposed to a close grip pressing exercise that targets triceps).
• Leg Lift (Wt'ed): For added resistance, hold a DB between your feet (carefully).
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Virgin Voyage
© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
Day
5
1
Tier (Basic Version)
Fortitude Training
II
Date: __________________
© Scott W Stevenson
Virgin Voyage
"The mind is the limit. As long as the mind can envision the fact that you can do something, you can do it, as long as you really
believe 100 percent." -Arnold Schwarzenegger
(From: http://www.keepinspiring.me/100-most-inspirational-sports-quotes-of-all-time/#ixzz3fmpmaYr2)
Loading Sets (6-12 Reps) 1-2:00 Rest Betw. Sets
Wt
Reps
Notes (∆Wt, Etc.)
2:
0
Zig 0 re
-­‐Z st ag
C
C
C
C
D
D
D
D
D
D
D
T Cmpd
h
i Quad
g
h Ham
2 x Hack Squat
1 x Sissy Squat
1 x Prone Ham
CHOICE OF STRETCH HERE
(DC RP
Set)
Add 2rp x Adductor Ankle Cuffs
CHOICE OF STRETCH HERE
1:00 Rest
Calf
4 x Standing Calf
CHOICE OF STRETCH HERE
Executing Loading Sets:
Adjust Load to Stay within the ~6-12 rep range. Zig-zag (alternate) between Cmpd & Iso exercises (dep. on Tier), resting 2:00 (Thighs), 1:30 (Back, Chest,
Delts) or 1:00 (Calves) betw. sets. SAFETY permitting, only LAST Cmpd and Iso exercises to failure.
Su
pe
rS
et
Pump Sets(~15-25 Reps) 1:00 Rest Betw. Supersets
Pec Deck Push Press
Chest 2
x
& Back 2
Pullover - Choice
Wt
Reps
Notes (Style of Set, Etc.)
Pec Deck Push Press
Pullover - Choice
Su
pe
rS
et
CHOICE OF STRETCHES HERE
Delts 2 x
& Abs 2
DB Lateral
Choice Delt Cmpd
Ab Weighted
Crunch
Ab Weighted
Crunch
Su
pe
rS
et
CHOICE OF STRETCHES HERE
Choice Curl
1
Bis
x
& Tris 1
Choice Triceps Iso
CHOICE OF STRETCHES HERE
Executing Pump Sets:
~15-25 reps / set, using a Pump Set Techniques of your choice. Superset Exercise Groups: Thigh Cmpd / Thigh Iso / Calf; Chest / Back; Delts / Abs, Bis Tris.
Work around nagging sorness ("niggles").
http://Www.FortitudeTraining.Net
Virgin Voyage
© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
Day
5
1
Tier (Basic Version)
Fortitude Training
II
Date: __________________
Virgin Voyage
© Scott W Stevenson
Notes On Exercise Execution
• Sissy Squat: You may have a sissy squat apparatus in your gym. Otherwise, these are done by bracing yourself with a rack or stable machine, while squatting
down on the toes with the upper body leaned far back, focusing the load on the quads and off the hams, low back, and glutes.
• Prone Ham: Point your toes to focus on hams. This takes the gastrocnemius out of the movement.
• Adductor Ankle Cuffs: Perform as DC Style rest-pause cluster set with 1 (Tier I; 10-15 reps), 2 (Tier II; 15-20 reps TOTAL) or 3 (Tier III; 20-30 reps TOTAL)
SAFE Failure points. Take 12-15 deep breaths between sets (~20 seconds). Using a cross-cable machine (either a large one or a smaller like a Free Motion
brand). SEATED, you'll do the exercise using Ankle cuffs. The ankle cuffs go on your ankle of course and you'll do the exercise seated (leaning back a bit is
most comfortable) with your legs out straight (slight bend in knee). (Hold on to the underside of the bench you're sitting on for stability.) ONLY VERY
CAREFULLY get set up for this exercise(especially if using the large cross-cable, as the tension in the cable will try to pull your foot out from under you - you'll
have to just keep that foot on the floor and slide it to move around). Ideally you use an adjustable cross-cable such that you can remain seated and have not
tension during the RP rest intervals.
• Pullover - Choice: You choice of Pullover movements
• Pec Deck Push Press: Using a pec deck with upright pads (not the kind with just a handle to grip), set the adjustments for the ROM and on the seat so you can
grip the pad with the heel of your hand (NOT rest your forearms on them). Perform a pushing / pressing motion with your forearms roughly parallel to the ground
(elbows high). Get a very deep stretch on these and keep your chest HIGH and scapulae retracted back. (Don't let your shoulders come forward at the end of
the movement.)
• Choice Delt Cmpd: Your choice of an overhead press (compound delt exercise).
• Ab Weighted Crunch: Generic choice of a crunch using a weight (e.g., DB on your chest) to add resistance
• Choice Triceps Iso: Your choice of an isolation exercise for triceps (as opposed to a close grip pressing exercise that targets triceps).
http://Www.FortitudeTraining.Net
Virgin Voyage
© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
Day
5
2
Tier (Basic Version)
Date: __________________
Fortitude Training
II
© Scott W Stevenson
Virgin Voyage
"You have to expect things of yourself before you can do them." -Michael Jordan
(From:http://www.keepinspiring.me/100-most-inspirational-sports-quotes-of-all-time/#ixzz3fmqJqjQN)
Loading Sets (6-12 Reps) 1:30 Rest Betw. Sets Wt
Back 2 x Rack Dead
Reps
Wt
Reps
1 x Wide Pulldown
C
C
C
C
D
D
D
D
D
D
D
(Zig-Zag Thick / Width)
CHOICE OF STRETCH HERE
Chest 1 x DB Flat Press
(Zig-Zag Cmpd / Iso)
Delts 1 x HS OH Pr - Back Pad
(Zig-Zag Cmpd / Iso)
1 x DB Flat Fly
CHOICE OF STRETCH HERE
1 x Rear Delt Choice
CHOICE OF STRETCH HERE
Executing Loading Sets:
Adjust Load to Stay within the ~6-12 rep range. Zig-zag (alternate) between Cmpd & Iso exercises (dep. on Tier), resting 2:00 (Thighs), 1:30 (Back, Chest,
Delts) or 1:00 (Calves) betw. sets. SAFETY permitting, only LAST Cmpd and Iso exercises to failure.
Wt
Reps
Notes (Style of Set, Etc.)
Sup 2 erSe
ts Pump Sets(~15-25 Reps) 1:00 Rest Betw. Supersets (1 Superset = Cmpd->Iso->Calf)
T Cmpd 2 x Selectorized L.Pr.
a/o Selectorized L.Pr.
h
i Quad 1
x Knee Ext
g
h Ham 1
x Seated Ham
Calf 1 x Select. L.Pr. Calf
CHOICE OF STRETCHES HERE
Executing Pump Sets:
~15-25 reps / set, using a Pump Set Techniques of your choice. Superset Exercise Groups: Thigh Cmpd / Thigh Iso / Calf; Chest / Back; Delts / Abs, Bis Tris.
Work around nagging sorness ("niggles").
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Virgin Voyage
© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
Day
5
2
Tier (Basic Version)
Fortitude Training
II
Virgin Voyage
Date: __________________
© Scott W Stevenson
Notes On Exercise Execution
• Rack Dead: Deadlift from a rack / partial deadlift, pulling with the bar from below the knee cap. This is intended to be a back thickness exercise, so focus the
contraction on your lats, keeping your back arched (anatomical position) and using only enough leg drive to make the motion feel natural.
• Wide Pulldown: Drive elbows "into your pockets," keeping your elbows as "loose hinges" (biceps minimally activated) and your hands simply as hooks
connecting your lats to the bar.
• HS OH Pr - Back Pad : For this one, put a spacer pad (padded board - usually just the padded piece of a a bench, minus the metal frame of the bench) a Step
Bench or a thick pad from the stretching area behind your torso on the seat. At the very least, it should push your upper torso (shoulder girdles) forward so you're
reaching back to grab the handles and do the press, keeping your elbows back, too. This required greater activation of the middle head of the deltoid.
• Rear Delt Choice: Pick the rear delt exercise that you feel would fit best with your week's delt (and back) training.
• Knee Ext: Full range of motion here. Pull up with your thighs, almost as if lifting your legs off the bench, to call the rectus femoris into action.
• Seated Ham: Point your toes to focus on hams. This takes the gastrocnemius out of the movement.
• Select. L.Pr. Calf: Leg press calf press using selectorized leg press machine.
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Virgin Voyage
© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
Day
5
3
Tier (Basic Version)
Fortitude Training
II
Virgin Voyage
Date: __________________
© Scott W Stevenson
"To uncover your true potential you must first find your own limits and then you have to have the courage to blow past them." Picabo Street
(From:http://www.keepinspiring.me/100-most-inspirational-sports-quotes-of-all-time/#ixzz3fmqnxxKf)
Muscle Rounds (or Pump) ONLY (Rest as needed between MRs)
Total MRs
1MR each of:
Wt
Reps
Standing
Squat
Thigh
2 x
Cmpd
Vert. Leg Pr. Smith
C
C
C
C
D
D
D
D
D
D
D
Notes (∆Wt, Etc.)
Quad Iso 1 x Sissy Squat
Ham Iso 1 x Fetal Hamstring Curl
CHOICE OF STRETCHES HERE (or after Last Iso MR)
Calves
2 x Donkey Calf
Seated Calf
CHOICE OF STRETCH HERE
Bis
1 x Concentration Curl
CHOICE OF STRETCH HERE
Executing Muscle Rounds:
Load: Muscular failure on the 4-6th set (~15RM). 6 clustered sets of 4 reps: ~10s or 5 breaths inter-set rest. ONE Safe Failure pt. ONLY. If failing on set 4 or
5, decr. Load ~10-30% to finish sets of 4 reps. (Otherwise Final set to Safe Failure.)
http://Www.FortitudeTraining.Net
Virgin Voyage
© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
Day
5
3
Tier (Basic Version)
Fortitude Training
II
Virgin Voyage
Date: __________________
© Scott W Stevenson
Notes On Exercise Execution
• Standing Squat: Choice of standing squat (plate loaded or selectorized) at your gym.
• Sissy Squat: You may have a sissy squat apparatus in your gym. Otherwise, these are done by bracing yourself with a rack or stable machine, while squatting
down on the toes with the upper body leaned far back, focusing the load on the quads and off the hams, low back, and glutes.
• Fetal Hamstring Curl: This
a variation of a Russian Hamstring curl, where you're curling your bodyweight with your ankles fixed. Using
a seated calf raise, load the machine up with at least your body bodyweight and put the thigh pads to the bottom position. You'll use
using the weight on the machine to hold yourself (plus whatever added weight you may be holding) down, so make sure you've got
enough weight loaded on the machine. Don't chance this. -Place a bench in front of the machine to catch yourself if / when you fail or
have a problem and need to stop the exercise at the bottom of a rep. -Kneeling on the seat, with your ankles secured under the thigh
pad (toes pointing towards the floor), start with your knees flexed (˚sitting up˚) let your body come forward, but keep your *hips* flexed
so your body is in sort of a fetal position. In other words, your upper body will stay curled in this fetal position (holding a weight to your
chest if needed) and perform the movement by lowering and raising yourself with just hamstring power. Your head will end up below
knee level at the bottom of the range of motion. Go as low as you can under control. Add weight, holding it to your chest, as needed
to progress or according to the rep range. If you are not strong enough to do this exercise, you can gain upward assistance by setting
it up where you have a band or upward pulling cable.
-Here's me demonstrating the exercise:
http://www.youtube.com/watch?v=H1YgRgm7SWs
• Concentration Curl: Seated unilateral dumbbell curl, bracing the back of your elbow / upper arm on your inner thigh to prevent swinging / momentum of the DB
(and "concentrate" the stress on your biceps).
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Virgin Voyage
© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
Day
5
4
Tier (Basic Version)
Fortitude Training
II
Virgin Voyage
Date: __________________
© Scott W Stevenson
"If you can believe it, the mind can achieve it." -Ronnie Lott
(From:http://www.keepinspiring.me/100-most-inspirational-sports-quotes-of-all-time/#ixzz3fmrpXtwB)
Muscle Rounds (or Pump) ONLY (Rest as needed between MRs)
Total MRs
1MR each of:
Wt
Reps
B Thick 1-2x Machine Row
a
CG Smith Row
(3MR Total)
c
k Width 1-2x CG Pulldown
Rack Chin
Notes (∆Wt, Etc.)
Notes (∆Wt, Etc.)
C
C
C
C
D
D
D
D
D
D
D
CHOICE OF STRETCH HERE
Chest 2 x HS Wide Press
Low-High Cable Fly
CHOICE OF STRETCH HERE
Delts 2 x EZ Bar front raises
Rev DB OH Pr
CHOICE OF STRETCH HERE
Tris
1 x Pressdown (Var)
CHOICE OF STRETCH HERE
Abs
1 x Rev. Crunch
STRETCH or VACUUM HOLD HERE
Executing Muscle Rounds:
Load: Muscular failure on the 4-6th set (~15RM). 6 clustered sets of 4 reps: ~10s or 5 breaths inter-set rest. ONE Safe Failure pt. ONLY. If failing on set 4 or 5,
decr. Load ~10-30% to finish sets of 4 reps. (Otherwise Final set to Safe Failure.)
http://Www.FortitudeTraining.Net
Virgin Voyage
© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
Day
5
4
Tier (Basic Version)
Fortitude Training
II
Virgin Voyage
Date: __________________
© Scott W Stevenson
Notes On Exercise Execution
• Machine Row: Your choice of row using a selectorized, cable or plate-loaded machine
• CG Smith Row: These are down using a CG pulldown handle, looped under a smith machine bar. Ideally, the bar runs purely vertically (no angle), but one can
use a slightly angled smith (switch side set by set). With the handle under the smith bar and the bar resting on the safeties at an appropriate height (unhooked
from the uprights), do BO closegrip rows.
https://www.youtube.com/watch?v=YccvYe4cp-o
• Rack Chin: This is a wide grip chin-up pulling up on a bar that is about chest height. The feet are supported on a bench in front of you (legs straight) such that
you maintain a ~90˚ at your hips. (You feet may be higher than your head at the bottom of the range of motion.) You can add resistance in various ways: plates
on your lap, a plate plus added DB weight, a weighted vest, a weighted Backpack, or by placing a EZ curl bar (or short straight bar) across the crease at you hip.
(The EZ curl bar's bends fit nicely across the thighs.)
Keep your upper body very close to perpendicular with the floor. Minimize swing / sway and "cheating" with this exercise and go as high as possible, even getting
your chin up to / over the bar if possible.
• HS Wide Press: Use the HammerStrength Chest press machine called the "Wide Chest."
• Low-High Cable Fly: Do these standing with a low cable handle in both hand, or seated if you can secure a bench (upright) that won't move when doing the
exercises. This will be a cross-cable fly from the low to the high position, with hands / arms out about 45 degrees abducted from the body and finishing at eye
height (palms facing) or just above. You'll have to lean into the exercise a bit. Best done after another exercise that pre-fatigues the chest, or this can become an
anterior delt exercise. If you need to move the focus away from the anterior delt, start with the hands higher by adjusting the cables to a higher position.
• EZ Bar front raises: With a small bend in the elbow, grip the bar at the most comfortable bend and raise it, palms down, straight ahead (shoulder flexion) until it
is just past the parallel point. Using a mirror so you can see the height of the bar each time is a good idea. These can be done standing, seated with your back
braced (no sway there) and braced up against a wall for variations. (You may also like to pick one method and stick with it before switching to another variation.)
• Rev DB OH Pr: Do these sitting on an upright bench FACING the bench so you hold your forehead on the bench in front of you, or at least have a VERY short
visual distance between your face and the bench that does not vary. (Some guys might use the bill of a baseball cap to keep themselves in the same position._
You'll almost be leaning forward, but not quite. Do a standard overhead DB press, but you'll notice that you have to pull back tremendously, engaging the entire
delt (including the anterior of course to lift the DB). You'll probably have to drop your normal seated DB OH Press (where you're supported by a bench behind
you) by 50% or even more. This one is an ego-buster, but it'll fry your delts. Make sure you don't start adjusting body position to get stronger - the key to find an
almost leaning forward position (straight upright) and stick to that. Up the weight as you get stronger, not by leaning back more and more.
• Pressdown (Var): Your choice of attachment for a cable triceps pressdown.
• Rev. Crunch: Reverse crunch on a bench (holding the underside of the bench to stabilize). Inclined will make the exercise harder. Decline will make the
exercise easier.
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Virgin Voyage
© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
Day
6
1
Tier (Basic Version)
Fortitude Training
II
Date: __________________
© Scott W Stevenson
Virgin Voyage
"Make each day your masterpiece." -John Wooden
(From:http://www.keepinspiring.me/100-most-inspirational-sports-quotes-of-all-time/#ixzz3fms1Men1)
Loading Sets (6-12 Reps) 1-2:00 Rest Betw. Sets
Wt
Reps
Notes (∆Wt, Etc.)
2:
0
Zig 0 re
-­‐Z st ag
C
C
C
C
D
D
D
D
D
D
D
T Cmpd
h
i Quad
g
h Ham
2 x Leg Press
1 x Knee Ext
1 x Choice Ham Iso
CHOICE OF STRETCH HERE
(DC RP
Set)
Add 2rp x Adductor Machine
CHOICE OF STRETCH HERE
1:00 Rest
Calf
4 x Leg Press Calf
CHOICE OF STRETCH HERE
Executing Loading Sets:
Adjust Load to Stay within the ~6-12 rep range. Zig-zag (alternate) between Cmpd & Iso exercises (dep. on Tier), resting 2:00 (Thighs), 1:30 (Back, Chest,
Delts) or 1:00 (Calves) betw. sets. SAFETY permitting, only LAST Cmpd and Iso exercises to failure.
Su
pe
rS
et
Pump Sets(~15-25 Reps) 1:00 Rest Betw. Supersets
Cable Fly
Chest 2
x
& Back 2
Cross-cable Pulldowns
Wt
Reps
Notes (Style of Set, Etc.)
Cable Fly
Cross-cable Pulldowns
Su
pe
rS
et
CHOICE OF STRETCHES HERE
Delts 2 x
& Abs 2
Cable Lateral
Machine OH Pr
Abs Cable Crunch
Abs Cable Crunch
Su
pe
rS
et
CHOICE OF STRETCHES HERE
Cable Curl
1
Bis
x
& Tris 1
Rope Pressdown
CHOICE OF STRETCHES HERE
Executing Pump Sets:
~15-25 reps / set, using a Pump Set Techniques of your choice. Superset Exercise Groups: Thigh Cmpd / Thigh Iso / Calf; Chest / Back; Delts / Abs, Bis Tris.
Work around nagging sorness ("niggles").
http://Www.FortitudeTraining.Net
Virgin Voyage
© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
Day
6
1
Tier (Basic Version)
Fortitude Training
II
Virgin Voyage
Date: __________________
© Scott W Stevenson
Notes On Exercise Execution
• Leg Press: "Neutral" foot position for a powerful press (no particular focus on quads or hams, unless you see fit).
• Knee Ext: Full range of motion here. Pull up with your thighs, almost as if lifting your legs off the bench, to call the rectus femoris into action.
• Choice Ham Iso: Your choice of ham isolation movement (ham curl variation).
• Adductor Machine: Perform as DC Style rest-pause cluster set with 1 (Tier I; 10-15 reps), 2 (Tier II; 15-20 reps TOTAL) or 3 (Tier III; 20-30 reps TOTAL) SAFE
Failure points. Take 12-15 deep breaths between sets (~20 seconds).
• Cross-cable Pulldowns: Do pull-downs using any of the various cross-cable machines. (I like the traditional, large ones, but the smaller units available now
work, too.) Pull from out wide to in close to the body and try to drive your elbows into your pockets. You may need to strap weight to your belt or use a dip belt to
hold yourself in place. These can be done kneeling or seated on the floor (weight on your lap).
• Abs Cable Crunch: Using a rope or attachment made for this, do a kneeling ab crunch (with pulley adding resistance from above / behind you).
• Cable Curl: You choice of cable attachments here.
• Rope Pressdown: Triceps pressdown using the rope attachment.
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Virgin Voyage
© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
Day
6
2
Tier (Basic Version)
Date: __________________
Fortitude Training
II
© Scott W Stevenson
Virgin Voyage
"There are only two options regarding commitment. You're either IN or you're OUT. There is no such thing as life in-between." -Pat
Riley
(From:http://www.keepinspiring.me/100-most-inspirational-sports-quotes-of-all-time/#ixzz3fmwzL9OS)
Loading Sets (6-12 Reps) 1:30 Rest Betw. Sets Wt
Back 2 x T-Bar Row (Corner)
Reps
Wt
Reps
1 x Weighted Chin
C
C
C
C
D
D
D
D
D
D
D
(Zig-Zag Thick / Width)
CHOICE OF STRETCH HERE
Chest 1 x Decl Bench Pr
(Zig-Zag Cmpd / Iso)
Delts 1 x BB OH Press
(Zig-Zag Cmpd / Iso)
1 x DB Incline Pr-Fly
CHOICE OF STRETCH HERE
1 x Cable Lateral
CHOICE OF STRETCH HERE
Executing Loading Sets:
Adjust Load to Stay within the ~6-12 rep range. Zig-zag (alternate) between Cmpd & Iso exercises (dep. on Tier), resting 2:00 (Thighs), 1:30 (Back, Chest,
Delts) or 1:00 (Calves) betw. sets. SAFETY permitting, only LAST Cmpd and Iso exercises to failure.
Wt
Reps
Notes (Style of Set, Etc.)
Sup 2 erSe
ts Pump Sets(~15-25 Reps) 1:00 Rest Betw. Supersets (1 Superset = Cmpd->Iso->Calf)
T Cmpd 2 x Vert. Leg Pr. Smith
a/o Vert. Leg Pr. Smith
h
i Quad 1
x Knee Ext
g
h Ham 1
x Choice Ham Iso
Calf 1 x Choice Calf Ex.
CHOICE OF STRETCHES HERE
Executing Pump Sets:
~15-25 reps / set, using a Pump Set Techniques of your choice. Superset Exercise Groups: Thigh Cmpd / Thigh Iso / Calf; Chest / Back; Delts / Abs, Bis Tris.
Work around nagging sorness ("niggles").
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© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
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Week
Day
6
2
Tier (Basic Version)
Fortitude Training
II
Virgin Voyage
Date: __________________
© Scott W Stevenson
Notes On Exercise Execution
• T-Bar Row (Corner): Done standing with a T-Bar row machine or with a CG handle around a straight bar. ("Rows in the corner" bracing the anchored end of the
bar with a "landmine" brace, a DB and/or partners.)
• DB Incline Pr-Fly: On a Bench (Flat, Incline, Decline, as noted), Press up with a normal DB pressing movement, but do a fly movement (elbows locked in
position, arms out wide) on the negative. Pause slightly in the deep stretch position. Return the DB's to the Press Position and begin again
• Knee Ext: Full range of motion here. Pull up with your thighs, almost as if lifting your legs off the bench, to call the rectus femoris into action.
• Choice Ham Iso: Your choice of ham isolation movement (ham curl variation).
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© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
Day
6
3
Tier (Basic Version)
Fortitude Training
II
Virgin Voyage
Date: __________________
© Scott W Stevenson
"It's not whether you get knocked down; it's whether you get up." -Vince Lombardi
(From:http://www.keepinspiring.me/100-most-inspirational-sports-quotes-of-all-time/#ixzz3fmy3c2wl)
Muscle Rounds (or Pump) ONLY (Rest as needed between MRs)
Total MRs
1MR each of:
Wt
Reps
Hack
Squat
Thigh
2 x
Cmpd
Hip Sled
C
C
C
C
D
D
D
D
D
D
D
Notes (∆Wt, Etc.)
Quad Iso 1 x Smith Sissy Hack
Ham Iso 1 x DB Lying Ham
CHOICE OF STRETCHES HERE (or after Last Iso MR)
Calves
2 x Seated Calf
Choice Calf Ex.
CHOICE OF STRETCH HERE
Bis
1 x Concentration Curl
CHOICE OF STRETCH HERE
Executing Muscle Rounds:
Load: Muscular failure on the 4-6th set (~15RM). 6 clustered sets of 4 reps: ~10s or 5 breaths inter-set rest. ONE Safe Failure pt. ONLY. If failing on set 4 or
5, decr. Load ~10-30% to finish sets of 4 reps. (Otherwise Final set to Safe Failure.)
http://Www.FortitudeTraining.Net
Virgin Voyage
© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
Day
6
3
Tier (Basic Version)
Fortitude Training
II
Virgin Voyage
Date: __________________
© Scott W Stevenson
Notes On Exercise Execution
• Smith Sissy Hack: See video here:
http://www.youtube.com/watch?v=8a9KJVHmVig and thread here:
http://www.intensemuscle.com/showthread.php?t=43580
• DB Lying Ham: Do these prone on the floor or on a Bench at an Angle. (Decline makes the exercise easier. Incline makes the exercise more difficult.) Hold the
DB between your feet, being careful not to drop it on yourself (especially if on a decline).
• Concentration Curl: Seated unilateral dumbbell curl, bracing the back of your elbow / upper arm on your inner thigh to prevent swinging / momentum of the DB
(and "concentrate" the stress on your biceps).
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Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
Day
6
4
Tier (Basic Version)
Fortitude Training
II
Virgin Voyage
Date: __________________
© Scott W Stevenson
"If opportunity doesn't knock, build a door." -Milton Berle
(From:http://www.keepinspiring.me/keepinspiring-me-inspirational-quotes.pdf)
Muscle Rounds (or Pump) ONLY (Rest as needed between MRs)
Total MRs
1MR each of:
Wt
Reps
B Thick 1-2x Supported DB Row
a
CG Cable Row
(3MR Total)
c
k Width 1-2x Camelback Row
Machine Pullover
Notes (∆Wt, Etc.)
Notes (∆Wt, Etc.)
C
C
C
C
D
D
D
D
D
D
D
CHOICE OF STRETCH HERE
Chest 2 x Low Incline Scoop Fly
HS Decline Pr
CHOICE OF STRETCH HERE
Delts 2 x DB Side Lat
Select. OH Pr
CHOICE OF STRETCH HERE
Tris
1 x Choice Triceps Cmpd
CHOICE OF STRETCH HERE
Abs
1 x Ab Machine Crunch
STRETCH or VACUUM HOLD HERE
Executing Muscle Rounds:
Load: Muscular failure on the 4-6th set (~15RM). 6 clustered sets of 4 reps: ~10s or 5 breaths inter-set rest. ONE Safe Failure pt. ONLY. If failing on set 4 or 5,
decr. Load ~10-30% to finish sets of 4 reps. (Otherwise Final set to Safe Failure.)
http://Www.FortitudeTraining.Net
Virgin Voyage
© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
Day
6
4
Tier (Basic Version)
Fortitude Training
II
Virgin Voyage
Date: __________________
© Scott W Stevenson
Notes On Exercise Execution
• Supported DB Row: Lie face down on an incline bench at 30-40˚. Grasp the dumbbells and perform a row, bringing the DB's towards your pockets. An arch of
the back by attempting to raise yourself off the bench will enhance the contraction.
• Camelback Row: Do these on a seated cable row bench. Stretch out your hamstrings and low back before doing any warm-up sets. You'll sit on the bench as
you would normally, but bring your torso forward as in doing a stiff-legged deadlift to get your torso roughly parallel with the floor.. Bend your knees as needed to
get this position right. You'll allow your low back to flex slightly (not arched) as well as your upper back on this exercise (thus the name "camelback"). Use a
medium wide / wide grip (a palm-facing each other / parallel grip handle works very well) and do a row from this camelback position. Bring the bar to the same
place (around the chin or nose) each rep with absolutely NO cheating or body swing or leg drive. Unlike a pulldown, this camelback position puts a unique
stretch on your lats and makes this a different exercise than a seated upright pulldown.
http://www.youtube.com/watch?v=lU8r1Mhz7Os
• Low Incline Scoop Fly: Do these supine (facing up) on on an incline bench set up at about 30 degrees. USE A VERY LIGHT DB, about 1/4 of what you might
use for presses at this angle, at least when starting out. Start with the DB's overhead, facing each other and then SUPINATE so the palms are facing behind you.
Lower the DBs, PALMS UP the entire time, with your arms at a 45 degree angle to the body (at the angle in between being at your sides and out wide like a fly at
90 degrees). Elbows should be nearly straight on the way down. Find the groove where you're using your upper chest (not delts) like you would when doing a
Low-to-High Cross cable fly movement where the cable handles end up at eye level. (In the scoop fly, you're only doing the lowering portion of that movement.)
At the bottom of the range of motion, the DB's should end up about level with your hips / at pocket level or slightly above. DON'T GO TO LOW - keep tension on
the pecs. Then, palms still facing up, bring the DB's SLOW, SLOW, SLOWLY around and up to the WIDE out position for a fly (arms at 90˚ to the upper body
now), arching your back and keeping chest high. Now, perform a CONCENTRIC fly on the way up as you normally would. Palms facing each other on the way
up and elbows locked in place but NOT locked out. This is one rep. Start over by again supinating the DB's and lowering with the eccentric phase described
above. Here's a video of me doing these: http://www.youtube.com/watch?v=6ruIArjrJj8
• Choice Triceps Cmpd: Your choice of a compound triceps exercise (close-grip pressing) such as a CG bench, CG Decline, or even CG OH press
• Ab Machine Crunch: Your choice of abdominal machine.
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Virgin Voyage
© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
7
Day
Cruise 1
Tier (Basic Version)
Fortitude Training
II
Virgin Voyage
Date: __________________
© Scott W Stevenson
"Every noble work is at first impossible." -Thomas Carlyle
(From:http://www.keepinspiring.me/keepinspiring-me-inspirational-quotes.pdf)
CRUISE DAY #1 - Muscle Rounds (or Pump) ONLY (Rest as needed between MRs)
Wt
Reps
Notes (∆Wt, Etc.)
Total MRs
Leg Press
Thigh
2 x
Cmpd
Hip Sled
C
C
C
C
D
D
D
D
D
D
D
Quad Iso 1 x Knee Extension
Ham Iso 1 x Prone Ham
CHOICE OF STRETCHES HERE (or after Last Iso MR)
Calves
2 x Leg Pr. Calf
Seated Calf
CHOICE OF STRETCH HERE
Bis
1 x Spider Curl
CHOICE OF STRETCH HERE
Executing Muscle Rounds:
Load: Muscular failure on the 4-6th set (~15RM). 6 clustered sets of 4 reps: ~10s or 5 breaths inter-set rest. ONE Safe Failure pt. ONLY. If failing on set 4 or
5, decr. Load ~10-30% to finish sets of 4 reps. (Otherwise Final set to Safe Failure.)
http://Www.FortitudeTraining.Net
Virgin Voyage
© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
7
Day
Cruise 1
Tier (Basic Version)
Fortitude Training
II
Virgin Voyage
Date: __________________
© Scott W Stevenson
Notes On Exercise Execution
• Leg Press: "Neutral" foot position for a powerful press (no particular focus on quads or hams, unless you see fit).
• Knee Extension: Full range of motion here. Pull up with your thighs, almost as if lifting your legs off the bench, to call the rectus femoris into action.
• Prone Ham: Point your toes to focus on hams. This takes the gastrocnemius out of the movement.
• Spider Curl: Similar to a Scott Curl, these are done with your chest against an inclined bench (preacher bench or incline bench) such that your arms are
hanging free (like Spiderman) perpedicular to the floor. (During a Scott Curl, the upper arms is braced against a vertical pad, such as the back side of a preacher
bench.)
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Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
7
Day
Cruise 2
Tier (Basic Version)
Fortitude Training
II
Virgin Voyage
Date: __________________
© Scott W Stevenson
"Start by doing what's necessary; then do what's possible; and suddenly you are doing the impossible." -Francis of Assisi
(From:http://www.keepinspiring.me/keepinspiring-me-inspirational-quotes.pdf)
CRUISE DAY #2: Muscle Rounds (or Pump) ONLY (Rest as needed between MRs)
Total MRs
Wt
Reps
Notes (∆Wt, Etc.)
B Thick 1-2 x BO BB Row
a
CG Cable Row
c
k Width 1-2 x DB Pullover
Cross-cable Pulldowns
C
C
C
C
D
D
D
D
D
D
D
CHOICE OF STRETCH HERE
Chest 2 x Low-High Cable Fly
Smith Flat Press
CHOICE OF STRETCH HERE
Delts 2 x DB Side Lat
Smith OH Pr
CHOICE OF STRETCH HERE
Tris
1 x CG Machine Press
Abs
1 x Smith Machine
STRETCH
or VACUUM HOLD HERE
Crunches
CHOICE OF STRETCH HERE
Executing Muscle Rounds:
Load: Muscular failure on the 4-6th set (~15RM). 6 clustered sets of 4 reps: ~10s or 5 breaths inter-set rest. ONE Safe Failure pt. ONLY. If failing on set 4 or 5,
decr. Load ~10-30% to finish sets of 4 reps. (Otherwise Final set to Safe Failure.)
http://Www.FortitudeTraining.Net
Virgin Voyage
© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
7
Day
Cruise 2
Tier (Basic Version)
Fortitude Training
II
Virgin Voyage
Date: __________________
© Scott W Stevenson
Notes On Exercise Execution
• Cross-cable Pulldowns: Do pull-downs using any of the various cross-cable machines. (I like the traditional, large ones, but the smaller units available now
work, too.) Pull from out wide to in close to the body and try to drive your elbows into your pockets. You may need to strap weight to your belt or use a dip belt to
hold yourself in place. These can be done kneeling or seated on the floor (weight on your lap).
• Low-High Cable Fly: Do these standing with a low cable handle in both hand, or seated if you can secure a bench (upright) that won't move when doing the
exercises. This will be a cross-cable fly from the low to the high position, with hands / arms out about 45 degrees abducted from the body and finishing at eye
height (palms facing) or just above. You'll have to lean into the exercise a bit. Best done after another exercise that pre-fatigues the chest, or this can become an
anterior delt exercise. If you need to move the focus away from the anterior delt, start with the hands higher by adjusting the cables to a higher position.
• Smith OH Pr: Overhead press on a Smith machine.
• CG Machine Press: To target the triceps, use the close grip handles or a carefully wedged cross-bar (if safe) on a (chest) press machine.
• Smith Machine Crunches: Using a decline bench (and possibly a rounded pad under your back if you have one that is comfortable at your gym), set up the
Smith machine as if you were doing decline presses (you can use a flat bench for this, too), and add resistance to the crunch by holding the (loaded) bar
overhead with your arms straight.
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Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
7
Day
Cruise 3
Tier (Basic Version)
Fortitude Training
II
Virgin Voyage
Date: __________________
© Scott W Stevenson
"If you always put a limit on everything you do, physical or anything else, it will spread into your work and into your life. There are no
limits. There are only plateaus, and you must not stay there, you must go beyond them." -Bruce Lee
(From:http://www.keepinspiring.me/keepinspiring-me-inspirational-quotes.pdf)
CRUISE DAY #3: Muscle Rounds (or Pump) ONLY (Rest as needed between MRs)
Wt
Reps
Notes (∆Wt, Etc.)
Total MRs
Smith Squat
Thigh
2 x
Cmpd
Leg Press
C
C
C
C
D
D
D
D
D
D
D
Quad Iso 1 x Smith Sissy Hack
Ham Iso 1 x Iso Ham
CHOICE OF STRETCHES HERE (or after Last Iso MR)
Calves
2 x Hip Sl. Calf Pr.
Seated Calf
CHOICE OF STRETCH HERE
Bis
1 x EZ-Bar Curl
CHOICE OF STRETCH HERE
Executing Muscle Rounds:
Load: Muscular failure on the 4-6th set (~15RM). 6 clustered sets of 4 reps: ~10s or 5 breaths inter-set rest. ONE Safe Failure pt. ONLY. If failing on set 4 or
5, decr. Load ~10-30% to finish sets of 4 reps. (Otherwise Final set to Safe Failure.)
http://Www.FortitudeTraining.Net
Virgin Voyage
© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
7
Day
Cruise 3
Tier (Basic Version)
Fortitude Training
II
Virgin Voyage
Date: __________________
© Scott W Stevenson
Notes On Exercise Execution
• Smith Squat: Be sure to set up the safeties appropriately.
• Smith Sissy Hack: See video here:
http://www.youtube.com/watch?v=8a9KJVHmVig and thread here:
http://www.intensemuscle.com/showthread.php?t=43580
• Iso Ham: Your choice of ham isolation movement (ham curl variation).
• Hip Sl. Calf Pr.: Calf press on the hip sled "leg press" where the padded sled (loaded moving portion of the machine) rests on your pelvis / low back.
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Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
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Week
7
Day
Cruise 4
Tier (Basic Version)
Fortitude Training
II
Virgin Voyage
Date: __________________
© Scott W Stevenson
"Live each day as if your life had just begun." -Johann Wolfgang Von Goethe
(From:http://www.keepinspiring.me/keepinspiring-me-inspirational-quotes.pdf)
CRUISE DAY #4: Muscle Rounds (or Pump) ONLY (Rest as needed between MRs)
Total MRs
Wt
Reps
Notes (∆Wt, Etc.)
B Thick 1-2 x Machine Row
a (3MR Total)
HS DY Row
c
k Width 1-2 x Rack Chin
Pullover - Choice
C
C
C
C
D
D
D
D
D
D
D
CHOICE OF STRETCH HERE
Chest 2 x Inc Bench Pr
HS Decline Pr
CHOICE OF STRETCH HERE
Delts 2 x EZ Bar front raises
Select. OH Pr
CHOICE OF STRETCH HERE
Tris
1 x CG BB Press
Abs
1 x Ab Machine Crunch
CHOICE OF STRETCH HERE
STRETCH or VACUUM HOLD HERE
Executing Muscle Rounds:
Load: Muscular failure on the 4-6th set (~15RM). 6 clustered sets of 4 reps: ~10s or 5 breaths inter-set rest. ONE Safe Failure pt. ONLY. If failing on set 4 or 5,
decr. Load ~10-30% to finish sets of 4 reps. (Otherwise Final set to Safe Failure.)
http://Www.FortitudeTraining.Net
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© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
7
Day
Cruise 4
Tier (Basic Version)
Fortitude Training
II
Virgin Voyage
Date: __________________
© Scott W Stevenson
Notes On Exercise Execution
• Machine Row: Your choice of row using a selectorized, cable or plate-loaded machine
• Rack Chin: This is a wide grip chin-up pulling up on a bar that is about chest height. The feet are supported on a bench in front of you (legs straight) such that
you maintain a ~90˚ at your hips. (You feet may be higher than your head at the bottom of the range of motion.) You can add resistance in various ways: plates
on your lap, a plate plus added DB weight, a weighted vest, a weighted Backpack, or by placing a EZ curl bar (or short straight bar) across the crease at you hip.
(The EZ curl bar's bends fit nicely across the thighs.)
Keep your upper body very close to perpendicular with the floor. Minimize swing / sway and "cheating" with this exercise and go as high as possible, even getting
your chin up to / over the bar if possible.
• Pullover - Choice: You choice of Pullover movements
• EZ Bar front raises: With a small bend in the elbow, grip the bar at the most comfortable bend and raise it, palms down, straight ahead (shoulder flexion) until it
is just past the parallel point. Using a mirror so you can see the height of the bar each time is a good idea. These can be done standing, seated with your back
braced (no sway there) and braced up against a wall for variations. (You may also like to pick one method and stick with it before switching to another variation.)
• Ab Machine Crunch: Your choice of abdominal machine.
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Transaction ID: 4F472017JN066283E
A Bodybuilding Training System
Virgin Voyage
by
Scott W. Stevenson, PhD
Daily Workouts - Tier III
© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
Day
1
1
Tier (Basic Version)
Fortitude Training
III
Date: __________________
© Scott W Stevenson
Virgin Voyage
"I've missed more than 9000 shots in my career. I've lost almost 300 games. 26 times, I've been trusted to take the game winning
shot and missed. I've failed over and over and over again in my life. And that is why I succeed." -Michael Jordan
(From:http://www.brainyquote.com/quotes/topics/topic_sports.html#1HzQt4XEc9Src2K3.99)
Loading Sets (6-12 Reps) 1-2:00 Rest Betw. Sets
Wt
Reps
Notes (∆Wt, Etc.)
2:
0
Zig 0 re
-­‐Z st ag
C
C
C
C
D
D
D
D
D
D
D
T Cmpd
h
i Quad
g
h Ham
2 x Barbell Squat
1 x Knee Ext
1 x Seated Ham
CHOICE OF STRETCH HERE
(DC RP
Set)
Add 3rp x Adductor Ab Sling
CHOICE OF STRETCH HERE
1:00 Rest
Calf
5 x Seated Calf
CHOICE OF STRETCH HERE
Executing Loading Sets:
Adjust Load to Stay within the ~6-12 rep range. Zig-zag (alternate) between Cmpd & Iso exercises (dep. on Tier), resting 2:00 (Thighs), 1:30 (Back, Chest,
Delts) or 1:00 (Calves) betw. sets. SAFETY permitting, only LAST Cmpd and Iso exercises to failure.
Su
pe
rS
et
Pump Sets(~15-25 Reps) 1:00 Rest Betw. Supersets
Cable Fly
Chest 2
x
& Back 2
Cross-cable Pulldowns
Wt
Reps
Notes (Style of Set, Etc.)
Cable Fly
Cross-cable Pulldowns
Su
pe
rS
et
CHOICE OF STRETCHES HERE
Delts 3 x
& Abs 3
Cable Lateral
Cable Lateral
Cable Lateral
Abs Cable Crunch
Abs Cable Crunch
Abs Cable Crunch
Su
pe
rS
et
CHOICE OF STRETCHES HERE
Cable Curl
2
Bis
x
& Tris 2
Rope Pressdown
Cable Curl
Rope Pressdown
CHOICE OF STRETCHES HERE
Executing Pump Sets:
~15-25 reps / set, using a Pump Set Techniques of your choice. Superset Exercise Groups: Thigh Cmpd / Thigh Iso / Calf; Chest / Back; Delts / Abs, Bis Tris.
Work around nagging sorness ("niggles").
http://Www.FortitudeTraining.Net
Virgin Voyage
© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
Day
1
1
Tier (Basic Version)
Fortitude Training
III
Date: __________________
Virgin Voyage
© Scott W Stevenson
Notes On Exercise Execution
• Barbell Squat: To parallel or below.
• Knee Ext: Full range of motion here. Pull up with your thighs, almost as if lifting your legs off the bench, to call the rectus femoris into action.
• Seated Ham: Point your toes to focus on hams. This takes the gastrocnemius out of the movement.
• Adductor Ab Sling: Perform as DC Style rest-pause cluster set with 1 (Tier I; 10-15 reps), 2 (Tier II; 15-20 reps TOTAL) or 3 (Tier III; 20-30 reps TOTAL) SAFE
Failure points. Take 12-15 deep breaths between sets (~20 seconds). You have a couple choices for doing adductors using a cross-cable machine (either a
large one or a smaller like a Free Motion brand). SEATED, you'll do the exercise using the ab sling / ab hang-ups that are hooked to a pull-up bar to do hanging
leg raises with (like these):
http://www.amazon.com/Harbinger-371000-Deluxe-Ab-Straps/dp/B000KFXDZY/ref=sr_1_1?ie=UTF8&qid=1337530774&sr=8-1
The ab slings you'll pull up to your knee or just above it (and may have to hold them in place there with just a finger or two to keep from slipping off). After getting
seated, put your heels together (toes only on the floor), with your knees out wide and do the exercise by bringing your knees together, as close to touching as
possible. Your toes will stay in place on the floor and rotate just a tad as your knees come together. So, VERY CAREFULLY get set up (especially if using the
large cross-cable, as the tension in the cable will try to pull your foot out from under you - you'll have to just keep that foot on the floor and slide it to move
around), and do your set.
• Cross-cable Pulldowns: Do pull-downs using any of the various cross-cable machines. (I like the traditional, large ones, but the smaller units available now
work, too.) Pull from out wide to in close to the body and try to drive your elbows into your pockets. You may need to strap weight to your belt or use a dip belt to
hold yourself in place. These can be done kneeling or seated on the floor (weight on your lap).
• Abs Cable Crunch: Using a rope or attachment made for this, do a kneeling ab crunch (with pulley adding resistance from above / behind you).
• Cable Curl: You choice of cable attachments here.
• Rope Pressdown: Triceps pressdown using the rope attachment.
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Virgin Voyage
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Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
Day
1
2
Tier (Basic Version)
Date: __________________
Fortitude Training
III
© Scott W Stevenson
Virgin Voyage
"Winners never quit and quitters never win." -Vince Lombardi
(From:http://www.brainyquote.com/quotes/topics/topic_sports.html#1HzQt4XEc9Src2K3.99)
Loading Sets (6-12 Reps) 1:30 Rest Betw. Sets Wt
Back 2 x BO BB Row
Reps
Wt
Reps
2 x Pulldown
C
C
C
C
D
D
D
D
D
D
D
(Zig-Zag Thick / Width)
CHOICE OF STRETCH HERE
Chest 2 x Low Inc BB Press
(Zig-Zag Cmpd / Iso)
Delts 2 x Machine OH Pr
(Zig-Zag Cmpd / Iso)
2 x Pec Deck Push Press
CHOICE OF STRETCH HERE
2 x DB Side Lat
CHOICE OF STRETCH HERE
Executing Loading Sets:
Adjust Load to Stay within the ~6-12 rep range. Zig-zag (alternate) between Cmpd & Iso exercises (dep. on Tier), resting 2:00 (Thighs), 1:30 (Back, Chest,
Delts) or 1:00 (Calves) betw. sets. SAFETY permitting, only LAST Cmpd and Iso exercises to failure.
Wt
Reps
Notes (Style of Set, Etc.)
Sup 2 erSe
ts Pump Sets(~15-25 Reps) 1:00 Rest Betw. Supersets (1 Superset = Cmpd->Iso->Calf)
T Cmpd 2 x Vert. Leg Pr. Smith
a/o Choice Thigh Cmpd
h
i Quad 1
x Knee Ext
g
h Ham 1
x Choice Ham Iso
Calf 2 x Choice Calve Ex.
a/o Choice Calve Ex.
CHOICE OF STRETCHES HERE
Executing Pump Sets:
~15-25 reps / set, using a Pump Set Techniques of your choice. Superset Exercise Groups: Thigh Cmpd / Thigh Iso / Calf; Chest / Back; Delts / Abs, Bis Tris.
Work around nagging sorness ("niggles").
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Virgin Voyage
© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
Day
1
2
Tier (Basic Version)
Fortitude Training
III
Virgin Voyage
Date: __________________
© Scott W Stevenson
Notes On Exercise Execution
• Pec Deck Push Press: Using a pec deck with upright pads (not the kind with just a handle to grip), set the adjustments for the ROM and on the seat so you can
grip the pad with the heel of your hand (NOT rest your forearms on them). Perform a pushing / pressing motion with your forearms roughly parallel to the ground
(elbows high). Get a very deep stretch on these and keep your chest HIGH and scapulae retracted back. (Don't let your shoulders come forward at the end of
the movement.)
• Knee Ext: Full range of motion here. Pull up with your thighs, almost as if lifting your legs off the bench, to call the rectus femoris into action.
• Choice Ham Iso: Your choice of ham isolation movement (ham curl variation).
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© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
Day
1
3
Tier (Basic Version)
Fortitude Training
III
Virgin Voyage
Date: __________________
© Scott W Stevenson
"Only he who can see the invisible can do the impossible." -Frank L. Gaines
(From:http://www.keepinspiring.me/100-most-inspirational-sports-quotes-of-all-time/)
Muscle Rounds (or Pump) ONLY (Rest as needed between MRs)
Total MRs
1MR each of:
Wt
Reps
Hack
Squat
Thigh
2 x
Cmpd
Leg Press
C
C
C
C
D
D
D
D
D
D
D
Notes (∆Wt, Etc.)
Quad Iso 1 x Smith Sissy Hack
Ham Iso 1 x DB Lying Ham
CHOICE OF STRETCHES HERE (or after Last Iso MR)
Calves
3 x Seated Calf
Choice Calf Ex.
Leg Pr. Calf
CHOICE OF STRETCH HERE
Bis
1 x Concentration Curl
CHOICE OF STRETCH HERE
F'arms
1 x Rev. EZ Curl
CHOICE OF STRETCH HERE
Executing Muscle Rounds:
Load: Muscular failure on the 4-6th set (~15RM). 6 clustered sets of 4 reps: ~10s or 5 breaths inter-set rest. ONE Safe Failure pt. ONLY. If failing on set 4 or
5, decr. Load ~10-30% to finish sets of 4 reps. (Otherwise Final set to Safe Failure.)
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Virgin Voyage
© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
Day
1
3
Tier (Basic Version)
Fortitude Training
III
Virgin Voyage
Date: __________________
© Scott W Stevenson
Notes On Exercise Execution
• Smith Sissy Hack: See video here:
http://www.youtube.com/watch?v=8a9KJVHmVig and thread here:
http://www.intensemuscle.com/showthread.php?t=43580
• DB Lying Ham: Do these prone on the floor or on a Bench at an Angle. (Decline makes the exercise easier. Incline makes the exercise more difficult.) Hold the
DB between your feet, being careful not to drop it on yourself (especially if on a decline).
• Concentration Curl: Seated unilateral dumbbell curl, bracing the back of your elbow / upper arm on your inner thigh to prevent swinging / momentum of the DB
(and "concentrate" the stress on your biceps).
• Rev. EZ Curl: Palms down preacher curl using EZ bar.
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Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
Day
1
4
Tier (Basic Version)
Fortitude Training
III
Virgin Voyage
Date: __________________
© Scott W Stevenson
"Age is no barrier. It's a limitation you put on your mind." -Jackie Joyner-Kersee
(From:http://www.keepinspiring.me/100-most-inspirational-sports-quotes-of-all-time/)
Muscle Rounds (or Pump) ONLY (Rest as needed between MRs)
Total MRs
1MR each of:
Wt
Reps
B Thick 2 x Supported DB Row
a (4MR Total)
CG Cable Row
c
k Width 2 x Camelback Row
Machine Pullover
Notes (∆Wt, Etc.)
Notes (∆Wt, Etc.)
C
C
C
C
D
D
D
D
D
D
D
CHOICE OF STRETCH HERE
Chest 3 x Low Incline Scoop Fly
HS Decline Pr
Pec Deck
CHOICE OF STRETCH HERE
Delts 3 x DB Side Lat
Select. OH Pr
Rev. Pec Fly
CHOICE OF STRETCH HERE
Tris
1 x Choice Triceps Cmpd
CHOICE OF STRETCH HERE
Abs
1 x Ab Machine Crunch
STRETCH or VACUUM HOLD HERE
Executing Muscle Rounds:
Load: Muscular failure on the 4-6th set (~15RM). 6 clustered sets of 4 reps: ~10s or 5 breaths inter-set rest. ONE Safe Failure pt. ONLY. If failing on set 4 or 5,
decr. Load ~10-30% to finish sets of 4 reps. (Otherwise Final set to Safe Failure.)
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© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
Day
1
4
Tier (Basic Version)
Fortitude Training
III
Virgin Voyage
Date: __________________
© Scott W Stevenson
Notes On Exercise Execution
• Supported DB Row: Lie face down on an incline bench at 30-40˚. Grasp the dumbbells and perform a row, bringing the DB's towards your pockets. An arch of
the back by attempting to raise yourself off the bench will enhance the contraction.
• Camelback Row: Do these on a seated cable row bench. Stretch out your hamstrings and low back before doing any warm-up sets. You'll sit on the bench as
you would normally, but bring your torso forward as in doing a stiff-legged deadlift to get your torso roughly parallel with the floor.. Bend your knees as needed to
get this position right. You'll allow your low back to flex slightly (not arched) as well as your upper back on this exercise (thus the name "camelback"). Use a
medium wide / wide grip (a palm-facing each other / parallel grip handle works very well) and do a row from this camelback position. Bring the bar to the same
place (around the chin or nose) each rep with absolutely NO cheating or body swing or leg drive. Unlike a pulldown, this camelback position puts a unique
stretch on your lats and makes this a different exercise than a seated upright pulldown.
http://www.youtube.com/watch?v=lU8r1Mhz7Os
• Low Incline Scoop Fly: Do these supine (facing up) on on an incline bench set up at about 30 degrees. USE A VERY LIGHT DB, about 1/4 of what you might
use for presses at this angle, at least when starting out. Start with the DB's overhead, facing each other and then SUPINATE so the palms are facing behind you.
Lower the DBs, PALMS UP the entire time, with your arms at a 45 degree angle to the body (at the angle in between being at your sides and out wide like a fly at
90 degrees). Elbows should be nearly straight on the way down. Find the groove where you're using your upper chest (not delts) like you would when doing a
Low-to-High Cross cable fly movement where the cable handles end up at eye level. (In the scoop fly, you're only doing the lowering portion of that movement.)
At the bottom of the range of motion, the DB's should end up about level with your hips / at pocket level or slightly above. DON'T GO TO LOW - keep tension on
the pecs. Then, palms still facing up, bring the DB's SLOW, SLOW, SLOWLY around and up to the WIDE out position for a fly (arms at 90˚ to the upper body
now), arching your back and keeping chest high. Now, perform a CONCENTRIC fly on the way up as you normally would. Palms facing each other on the way
up and elbows locked in place but NOT locked out. This is one rep. Start over by again supinating the DB's and lowering with the eccentric phase described
above. Here's a video of me doing these: http://www.youtube.com/watch?v=6ruIArjrJj8
• Rev. Pec Fly: Reverse pec fly movement (for rear delts).
• Choice Triceps Cmpd: Your choice of a compound triceps exercise (close-grip pressing) such as a CG bench, CG Decline, or even CG OH press
• Ab Machine Crunch: Your choice of abdominal machine.
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Virgin Voyage
© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
Day
2
1
Tier (Basic Version)
Fortitude Training
III
Date: __________________
© Scott W Stevenson
Virgin Voyage
"Most people give up just when they're about to achieve success. They quit on the one yard line. They give up at the last minute of
the game one foot from a winning touchdown." -Ross Perot
(From:http://www.keepinspiring.me/100-most-inspirational-sports-quotes-of-all-time/)
Loading Sets (6-12 Reps) 1-2:00 Rest Betw. Sets
Wt
Reps
Notes (∆Wt, Etc.)
2:
0
Zig 0 re
-­‐Z st ag
C
C
C
C
D
D
D
D
D
D
D
T Cmpd
h
i Quad
g
h Ham
2 x Hack Squat
1 x Sissy Squat
1 x Prone Ham
CHOICE OF STRETCH HERE
(DC RP
Set)
Add 3rp x Adductor Ankle Cuffs
CHOICE OF STRETCH HERE
1:00 Rest
Calf
5 x Standing Calf
CHOICE OF STRETCH HERE
Executing Loading Sets:
Adjust Load to Stay within the ~6-12 rep range. Zig-zag (alternate) between Cmpd & Iso exercises (dep. on Tier), resting 2:00 (Thighs), 1:30 (Back, Chest,
Delts) or 1:00 (Calves) betw. sets. SAFETY permitting, only LAST Cmpd and Iso exercises to failure.
Su
pe
rS
et
Pump Sets(~15-25 Reps) 1:00 Rest Betw. Supersets
DB Fly
Chest 2
x
& Back 2
BO DB Row
Wt
Reps
Notes (Style of Set, Etc.)
DB Fly
BO DB Row
Su
pe
rS
et
CHOICE OF STRETCHES HERE
Delts 3 x
& Abs 3
Choice Delt Cmpd
DB Lateral
Rear Delt Choice
Ab Rev. Crunch
Ab Rev. Crunch
Ab Rev. Crunch
Su
pe
rS
et
CHOICE OF STRETCHES HERE
DB Curl
2
Bis
x
& Tris 2
OH DB Ext.
DB Curl
OH DB Ext.
CHOICE OF STRETCHES HERE
Executing Pump Sets:
~15-25 reps / set, using a Pump Set Techniques of your choice. Superset Exercise Groups: Thigh Cmpd / Thigh Iso / Calf; Chest / Back; Delts / Abs, Bis Tris.
Work around nagging sorness ("niggles").
http://Www.FortitudeTraining.Net
Virgin Voyage
© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
Day
2
1
Tier (Basic Version)
Fortitude Training
III
Virgin Voyage
Date: __________________
© Scott W Stevenson
Notes On Exercise Execution
• Sissy Squat: You may have a sissy squat apparatus in your gym. Otherwise, these are done by bracing yourself with a rack or stable machine, while squatting
down on the toes with the upper body leaned far back, focusing the load on the quads and off the hams, low back, and glutes.
• Prone Ham: Point your toes to focus on hams. This takes the gastrocnemius out of the movement.
• Adductor Ankle Cuffs: Perform as DC Style rest-pause cluster set with 1 (Tier I; 10-15 reps), 2 (Tier II; 15-20 reps TOTAL) or 3 (Tier III; 20-30 reps TOTAL)
SAFE Failure points. Take 12-15 deep breaths between sets (~20 seconds). Using a cross-cable machine (either a large one or a smaller like a Free Motion
brand). SEATED, you'll do the exercise using Ankle cuffs. The ankle cuffs go on your ankle of course and you'll do the exercise seated (leaning back a bit is
most comfortable) with your legs out straight (slight bend in knee). (Hold on to the underside of the bench you're sitting on for stability.) ONLY VERY
CAREFULLY get set up for this exercise(especially if using the large cross-cable, as the tension in the cable will try to pull your foot out from under you - you'll
have to just keep that foot on the floor and slide it to move around). Ideally you use an adjustable cross-cable such that you can remain seated and have not
tension during the RP rest intervals.
• Choice Delt Cmpd: Your choice of an overhead press (compound delt exercise).
• Rear Delt Choice: Pick the rear delt exercise that you feel would fit best with your week's delt (and back) training.
• Ab Rev. Crunch: Reverse crunch on a bench (holding the underside of the bench to stabilize). Inclined will make the exercise harder. Decline will make the
exercise easier.
• OH DB Ext.: Overhead DB Extension. Allow elbows to flare outward naturally to make the movement comfortable for you.
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© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
Day
2
2
Tier (Basic Version)
Date: __________________
Fortitude Training
III
© Scott W Stevenson
Virgin Voyage
"There may be people that have more talent than you, but theres no excuse for anyone to work harder than you do." -Derek Jeter
(From:http://www.keepinspiring.me/100-most-inspirational-sports-quotes-of-all-time/)
Loading Sets (6-12 Reps) 1:30 Rest Betw. Sets Wt
Back 2 x Rack Dead
Reps
Wt
Reps
2 x Wide Pulldown
C
C
C
C
D
D
D
D
D
D
D
(Zig-Zag Thick / Width)
CHOICE OF STRETCH HERE
Chest 2 x DB Flat Press
(Zig-Zag Cmpd / Iso)
Delts 2 x HS OH Pr - Back Pad
(Zig-Zag Cmpd / Iso)
2 x DB Flat Fly
CHOICE OF STRETCH HERE
2 x Rear Delt Choice
CHOICE OF STRETCH HERE
Executing Loading Sets:
Adjust Load to Stay within the ~6-12 rep range. Zig-zag (alternate) between Cmpd & Iso exercises (dep. on Tier), resting 2:00 (Thighs), 1:30 (Back, Chest,
Delts) or 1:00 (Calves) betw. sets. SAFETY permitting, only LAST Cmpd and Iso exercises to failure.
Wt
Reps
Notes (Style of Set, Etc.)
Sup 2 erSe
ts Pump Sets(~15-25 Reps) 1:00 Rest Betw. Supersets (1 Superset = Cmpd->Iso->Calf)
T Cmpd 2 x Selectorized L.Pr.
a/o Hip Sled
h
i Quad 1
x Knee Ext
g
h Ham 1
x Seated Ham
Calf 2 x Select. L.Pr. Calf
a/o Hip Sl. Calf Pr.
CHOICE OF STRETCHES HERE
Executing Pump Sets:
~15-25 reps / set, using a Pump Set Techniques of your choice. Superset Exercise Groups: Thigh Cmpd / Thigh Iso / Calf; Chest / Back; Delts / Abs, Bis Tris.
Work around nagging sorness ("niggles").
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© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
Day
2
2
Tier (Basic Version)
Fortitude Training
III
Date: __________________
Virgin Voyage
© Scott W Stevenson
Notes On Exercise Execution
• Rack Dead: Deadlift from a rack / partial deadlift, pulling with the bar from below the knee cap. This is intended to be a back thickness exercise, so focus the
contraction on your lats, keeping your back arched (anatomical position) and using only enough leg drive to make the motion feel natural.
• Wide Pulldown: Drive elbows "into your pockets," keeping your elbows as "loose hinges" (biceps minimally activated) and your hands simply as hooks
connecting your lats to the bar.
• HS OH Pr - Back Pad : For this one, put a spacer pad (padded board - usually just the padded piece of a a bench, minus the metal frame of the bench) a Step
Bench or a thick pad from the stretching area behind your torso on the seat. At the very least, it should push your upper torso (shoulder girdles) forward so you're
reaching back to grab the handles and do the press, keeping your elbows back, too. This required greater activation of the middle head of the deltoid.
• Rear Delt Choice: Pick the rear delt exercise that you feel would fit best with your week's delt (and back) training.
• Hip Sled: Use the hip sled "leg press" where the padded sled (loaded moving portion of the machine) rests on your pelvis / low back.
• Knee Ext: Full range of motion here. Pull up with your thighs, almost as if lifting your legs off the bench, to call the rectus femoris into action.
• Seated Ham: Point your toes to focus on hams. This takes the gastrocnemius out of the movement.
• Select. L.Pr. Calf: Leg press calf press using selectorized leg press machine.
• Hip Sl. Calf Pr.: Calf press on the hip sled "leg press" where the padded sled (loaded moving portion of the machine) rests on your pelvis / low back.
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© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
Day
2
3
Tier (Basic Version)
Fortitude Training
III
Virgin Voyage
Date: __________________
© Scott W Stevenson
"Persistence can change failure into extraordinary achievement." - Marv Levy
(From:http://www.keepinspiring.me/100-most-inspirational-sports-quotes-of-all-time/)
Muscle Rounds (or Pump) ONLY (Rest as needed between MRs)
Total MRs
1MR each of:
Wt
Reps
Standing
Squat
Thigh
2 x
Cmpd
Hip Sled
C
C
C
C
D
D
D
D
D
D
D
Notes (∆Wt, Etc.)
Quad Iso 1 x Sommersault Squat
Ham Iso 1 x Fetal Hamstring Curl
CHOICE OF STRETCHES HERE (or after Last Iso MR)
Calves
3 x Choice Calf Ex.
Hip Sl. Calf Pr.
Seated Calf
CHOICE OF STRETCH HERE
Bis
1 x Spider Curl
CHOICE OF STRETCH HERE
F'arms
1 x Beh. Bk. BB Wrist Curl
CHOICE OF STRETCH HERE
Executing Muscle Rounds:
Load: Muscular failure on the 4-6th set (~15RM). 6 clustered sets of 4 reps: ~10s or 5 breaths inter-set rest. ONE Safe Failure pt. ONLY. If failing on set 4 or
5, decr. Load ~10-30% to finish sets of 4 reps. (Otherwise Final set to Safe Failure.)
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Virgin Voyage
© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
Day
2
3
Tier (Basic Version)
Fortitude Training
III
Virgin Voyage
Date: __________________
© Scott W Stevenson
Notes On Exercise Execution
• Standing Squat: Choice of standing squat (plate loaded or selectorized) at your gym.
• Fetal Hamstring Curl: This
a variation of a Russian Hamstring curl, where you're curling your bodyweight with your ankles fixed. Using
a seated calf raise, load the machine up with at least your body bodyweight and put the thigh pads to the bottom position. You'll use
using the weight on the machine to hold yourself (plus whatever added weight you may be holding) down, so make sure you've got
enough weight loaded on the machine. Don't chance this. -Place a bench in front of the machine to catch yourself if / when you fail or
have a problem and need to stop the exercise at the bottom of a rep. -Kneeling on the seat, with your ankles secured under the thigh
pad (toes pointing towards the floor), start with your knees flexed (˚sitting up˚) let your body come forward, but keep your *hips* flexed
so your body is in sort of a fetal position. In other words, your upper body will stay curled in this fetal position (holding a weight to your
chest if needed) and perform the movement by lowering and raising yourself with just hamstring power. Your head will end up below
knee level at the bottom of the range of motion. Go as low as you can under control. Add weight, holding it to your chest, as needed
to progress or according to the rep range. If you are not strong enough to do this exercise, you can gain upward assistance by setting
it up where you have a band or upward pulling cable.
-Here's me demonstrating the exercise:
http://www.youtube.com/watch?v=H1YgRgm7SWs
• Hip Sl. Calf Pr.: Calf press on the hip sled "leg press" where the padded sled (loaded moving portion of the machine) rests on your pelvis / low back.
• Hip Sl. Calf Pr.: Calf press on the hip sled "leg press" where the padded sled (loaded moving portion of the machine) rests on your pelvis / low back.
• Spider Curl: Similar to a Scott Curl, these are done with your chest against an inclined bench (preacher bench or incline bench) such that your arms are
hanging free (like Spiderman) perpedicular to the floor. (During a Scott Curl, the upper arms is braced against a vertical pad, such as the back side of a preacher
bench.)
• Beh. Bk. BB Wrist Curl: Do these standing up with your palm facing towards towards the rear, gripping the BB that is behind your legs. (Use a low rack, a
power rack or a flat bench to hold the weight on between sets.) Do a wrist curl with the BB considering that you want to curl both the wrist as well as the fingers
(forearm and finger flexor muscles). You'll curl up as far as possible and down until your fingers are as extended (straight) as you can without dropping the BB.
(And alternate way to do this is to have NO finger flexion / extension so you have a firm grip on the BB the entire movement, doing only wrist and no finger flexion
and extension. I suggest picking one form or the other.)
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Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
Day
2
4
Tier (Basic Version)
Fortitude Training
III
Virgin Voyage
Date: __________________
© Scott W Stevenson
"Make sure your worst enemy doesn't live between your own two ears." - Laird Hamilton
(From:http://www.keepinspiring.me/100-most-inspirational-sports-quotes-of-all-time/)
Muscle Rounds (or Pump) ONLY (Rest as needed between MRs)
Total MRs
1MR each of:
Wt
Reps
B Thick 2 x Machine Row
a (4MR Total)
CG Cable Row
c
k Width 2 x CG Upright Pulldown
DB Pullover
Notes (∆Wt, Etc.)
Notes (∆Wt, Etc.)
C
C
C
C
D
D
D
D
D
D
D
CHOICE OF STRETCH HERE
Chest 3 x HS Wide Press
Cable C-O (lo-hi)
Cable C-O (hi-lo)
CHOICE OF STRETCH HERE
Delts 3 x EZ Bar front raises
Select. OH Pr
DB Side Lat
CHOICE OF STRETCH HERE
Tris
1 x Pressdown (Var)
CHOICE OF STRETCH HERE
Abs
1 x Bosu Crunch
STRETCH or VACUUM HOLD HERE
Executing Muscle Rounds:
Load: Muscular failure on the 4-6th set (~15RM). 6 clustered sets of 4 reps: ~10s or 5 breaths inter-set rest. ONE Safe Failure pt. ONLY. If failing on set 4 or 5,
decr. Load ~10-30% to finish sets of 4 reps. (Otherwise Final set to Safe Failure.)
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Virgin Voyage
© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
Day
2
4
Tier (Basic Version)
Fortitude Training
III
Virgin Voyage
Date: __________________
© Scott W Stevenson
Notes On Exercise Execution
• Machine Row: Your choice of row using a selectorized, cable or plate-loaded machine
• CG Upright Pulldown: Use the parallel close-grip and perform lat pulldowns, keeping the body perfectly up right and perpendicular to the floor. The handle will
pass just in front of your face to the level of your chin or cheekbone (same level each time). Go for a slight pause at the bottom before returning to the top for a
deep stretch.
• HS Wide Press: Use the HammerStrength Chest press machine called the "Wide Chest."
• Cable C-O (lo-hi): Cable Cross-over, pulling from the low to the high position (ala an INCLINE press / fly).
• Cable C-O (hi-lo): Cable Cross-over, pulling from the low to the high position (ala an DECLINE press / fly).
• EZ Bar front raises: With a small bend in the elbow, grip the bar at the most comfortable bend and raise it, palms down, straight ahead (shoulder flexion) until it
is just past the parallel point. Using a mirror so you can see the height of the bar each time is a good idea. These can be done standing, seated with your back
braced (no sway there) and braced up against a wall for variations. (You may also like to pick one method and stick with it before switching to another variation.)
• Pressdown (Var): Your choice of attachment for a cable triceps pressdown.
• Bosu Crunch: Lying with a Bosu ball (NOT a Swiss ball - they may break) under you lower / mid back, do a weighted crunch holding a DB on your chest.
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Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
Day
3
1
Tier (Basic Version)
Fortitude Training
III
Date: __________________
© Scott W Stevenson
Virgin Voyage
"What lies behind you and what lies in front of you, pales in comparison to what lies inside of you." -Ralph Waldo Emerson
(From:http://www.brainyquote.com/quotes/quotes/r/ralphwaldo386697.html#lmQIctMhcYHTTCSV.99)
Loading Sets (6-12 Reps) 1-2:00 Rest Betw. Sets
Wt
Reps
Notes (∆Wt, Etc.)
2:
0
Zig 0 re
-­‐Z st ag
C
C
C
C
D
D
D
D
D
D
D
T Cmpd
h
i Quad
g
h Ham
2 x Leg Press
1 x Knee Ext
1 x Choice Ham Iso
CHOICE OF STRETCH HERE
(DC RP
Set)
Add 3rp x Adductor Machine
CHOICE OF STRETCH HERE
1:00 Rest
Calf
5 x Leg Press Calf
CHOICE OF STRETCH HERE
Executing Loading Sets:
Adjust Load to Stay within the ~6-12 rep range. Zig-zag (alternate) between Cmpd & Iso exercises (dep. on Tier), resting 2:00 (Thighs), 1:30 (Back, Chest,
Delts) or 1:00 (Calves) betw. sets. SAFETY permitting, only LAST Cmpd and Iso exercises to failure.
Su
pe
rS
et
Pump Sets(~15-25 Reps) 1:00 Rest Betw. Supersets
Machine Fly
Chest 2
x
& Back 2
Cable Row
Wt
Reps
Notes (Style of Set, Etc.)
Machine Fly
Cable Row
Su
pe
rS
et
CHOICE OF STRETCHES HERE
Delts 3 x
& Abs 3
Machine OH Pr
Machine Laterals
Rear Delt Lateral
Ab Machine
Crunch
Abs Choice
Abs Choice
Su
pe
rS
et
CHOICE OF STRETCHES HERE
Machine Curl
2
Bis
x
& Tris 2
Choice Triceps Iso
Machine Curl
Choice Triceps Iso
CHOICE OF STRETCHES HERE
Executing Pump Sets:
~15-25 reps / set, using a Pump Set Techniques of your choice. Superset Exercise Groups: Thigh Cmpd / Thigh Iso / Calf; Chest / Back; Delts / Abs, Bis Tris.
Work around nagging sorness ("niggles").
http://Www.FortitudeTraining.Net
Virgin Voyage
© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
Day
3
1
Tier (Basic Version)
Fortitude Training
III
Date: __________________
Virgin Voyage
© Scott W Stevenson
Notes On Exercise Execution
• Leg Press: "Neutral" foot position for a powerful press (no particular focus on quads or hams, unless you see fit).
• Knee Ext: Full range of motion here. Pull up with your thighs, almost as if lifting your legs off the bench, to call the rectus femoris into action.
• Choice Ham Iso: Your choice of ham isolation movement (ham curl variation).
• Adductor Machine: Perform as DC Style rest-pause cluster set with 1 (Tier I; 10-15 reps), 2 (Tier II; 15-20 reps TOTAL) or 3 (Tier III; 20-30 reps TOTAL) SAFE
Failure points. Take 12-15 deep breaths between sets (~20 seconds).
• Machine Fly: Fly on Selectorized (or X-Cable) Machine
• Machine Laterals: Side laterals on a machine. Consider facing into the machine (or the opposite of the way the machine was designed).
• Rear Delt Lateral: Lateral raise done bent over or supported (face down) on a bench to target the posterior deltoids.
• Ab Machine Crunch: Your choice of abdominal machine.
• Abs Choice: Your choice of abdominal exercise here.
• Choice Triceps Iso: Your choice of an isolation exercise for triceps (as opposed to a close grip pressing exercise that targets triceps).
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Virgin Voyage
© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
Day
3
2
Tier (Basic Version)
Date: __________________
Fortitude Training
III
© Scott W Stevenson
Virgin Voyage
"What you lack in talent can be made up with desire, hustle, and giving 110 percent all the time." -Don Zimmer
(From:http://www.keepinspiring.me/100-most-inspirational-sports-quotes-of-all-time/#ixzz3fmnYFZSC)
Loading Sets (6-12 Reps) 1:30 Rest Betw. Sets Wt
Back 2 x T-Bar Row (Corner)
Reps
Wt
Reps
2 x Weighted Chin
C
C
C
C
D
D
D
D
D
D
D
(Zig-Zag Thick / Width)
CHOICE OF STRETCH HERE
Chest 2 x Decl Bench Pr
(Zig-Zag Cmpd / Iso)
Delts 2 x BB OH Press
(Zig-Zag Cmpd / Iso)
2 x DB Incline Pr-Fly
CHOICE OF STRETCH HERE
2 x Cable Lateral
CHOICE OF STRETCH HERE
Executing Loading Sets:
Adjust Load to Stay within the ~6-12 rep range. Zig-zag (alternate) between Cmpd & Iso exercises (dep. on Tier), resting 2:00 (Thighs), 1:30 (Back, Chest,
Delts) or 1:00 (Calves) betw. sets. SAFETY permitting, only LAST Cmpd and Iso exercises to failure.
Wt
Reps
Notes (Style of Set, Etc.)
Sup 2 erSe
ts Pump Sets(~15-25 Reps) 1:00 Rest Betw. Supersets (1 Superset = Cmpd->Iso->Calf)
T Cmpd 2 x Vert. Leg Pr. Smith
a/o Vert. Leg Pr. Smith
h
i Quad 1
x Choice Quad Iso
g
h Ham 1
x 45˚ Glute Ham Raises.
Calf 2 x Choice Calve Ex.
a/o Choice Calve Ex.
CHOICE OF STRETCHES HERE
Executing Pump Sets:
~15-25 reps / set, using a Pump Set Techniques of your choice. Superset Exercise Groups: Thigh Cmpd / Thigh Iso / Calf; Chest / Back; Delts / Abs, Bis Tris.
Work around nagging sorness ("niggles").
http://Www.FortitudeTraining.Net
Virgin Voyage
© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
Day
3
2
Tier (Basic Version)
Fortitude Training
III
Virgin Voyage
Date: __________________
© Scott W Stevenson
Notes On Exercise Execution
• T-Bar Row (Corner): Done standing with a T-Bar row machine or with a CG handle around a straight bar. ("Rows in the corner" bracing the anchored end of the
bar with a "landmine" brace, a DB and/or partners.)
• DB Incline Pr-Fly: On a Bench (Flat, Incline, Decline, as noted), Press up with a normal DB pressing movement, but do a fly movement (elbows locked in
position, arms out wide) on the negative. Pause slightly in the deep stretch position. Return the DB's to the Press Position and begin again
• Choice Quad Iso: Your choice of quad isolation exercise. This might be a knee extension, a smith sissy hack squat, a somersault squat, a barbell hack squat,
a lap bar squat, a close stand DB deadlift with the heels elevated or a other close stance, low foot position leg press.
• 45˚ Glute Ham Raises.: Using a 45degree angled hyper extension bench like, set it up so that the bottom of the thigh pad is just an inch or two above your
knee caps, so that if you come all the way up and then attempt to bend your knees, the pad can slide up your thigh just a bit. The top of the pad will be below
your hips so you can hang with your upper body perpendicular to the floor. The movement will be two parts (holding a weight to your chest - a DB held right at
your clavicle works well): Phase 1: From a hamstring stretched / hip flexed position (upper body inverted and perpendicular to the floor), extend at the hips,
focusing on using your hamstrings like you would for a hyperextension, keeping your low back in anatomical (extended) position. This will involve your glutes and
low back, too, but we want to make this a hamstring exercise, so focus there. This will take you up to where you body is straight and at about 45 degress (angle
of the bench). Phase 2: Now, with the bench adjusted properly per the above), you'll flex at the knee, allowing your knees to come under the thigh pad just a tad
(but the pad will still be solidly against your thighs) until you upper body is completely upright. Return to the start by reversing Phase 2 and then Phase one.
You'll more than likely hit failure in this exercise in phase 2, which much more strongly engages the hamstrings.
http://Www.FortitudeTraining.Net
Virgin Voyage
© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
Day
3
3
Tier (Basic Version)
Fortitude Training
III
Virgin Voyage
Date: __________________
© Scott W Stevenson
"Persistence can change failure into extraordinary achievement." -Matt Biondi
(From:http://www.keepinspiring.me/100-most-inspirational-sports-quotes-of-all-time/#ixzz3fmnq59YR)
Muscle Rounds (or Pump) ONLY (Rest as needed between MRs)
Total MRs
1MR each of:
Wt
Reps
Leg
Press
Thigh
2 x
Cmpd
Standing Squat
C
C
C
C
D
D
D
D
D
D
D
Notes (∆Wt, Etc.)
Quad Iso 1 x Smith Sissy Hack
Ham Iso 1 x Iso Ham
CHOICE OF STRETCHES HERE (or after Last Iso MR)
Calves
3 x Donkey Calf
Seated Calf
Choice Calf Ex.
CHOICE OF STRETCH HERE
Bis
1 x Scott Curl
CHOICE OF STRETCH HERE
F'arms
1 x Preacher Hammer
CHOICE OF
STRETCH HERE
Curl
Executing Muscle Rounds:
Load: Muscular failure on the 4-6th set (~15RM). 6 clustered sets of 4 reps: ~10s or 5 breaths inter-set rest. ONE Safe Failure pt. ONLY. If failing on set 4 or
5, decr. Load ~10-30% to finish sets of 4 reps. (Otherwise Final set to Safe Failure.)
http://Www.FortitudeTraining.Net
Virgin Voyage
© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
Day
3
3
Tier (Basic Version)
Fortitude Training
III
Virgin Voyage
Date: __________________
© Scott W Stevenson
Notes On Exercise Execution
• Leg Press: "Neutral" foot position for a powerful press (no particular focus on quads or hams, unless you see fit).
• Smith Sissy Hack: See video here:
http://www.youtube.com/watch?v=8a9KJVHmVig and thread here:
http://www.intensemuscle.com/showthread.php?t=43580
• Iso Ham: Your choice of ham isolation movement (ham curl variation).
• Scott Curl: Similar to a preacher curl, but with the upper arm vertical (perpendicular to the floor). (Typically, without a bench made for this, you'd use the
backside of preacher bench.)
• Preacher Hammer Curl: DB Hammer curl using the preacher bench (unilateral or bi-lateral).
http://Www.FortitudeTraining.Net
Virgin Voyage
© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
Day
3
4
Tier (Basic Version)
Fortitude Training
III
Virgin Voyage
Date: __________________
© Scott W Stevenson
"The principle is competing against yourself. It's about self-improvement, about being better than you were the day before." -Steve
Young
(From:http://www.keepinspiring.me/100-most-inspirational-sports-quotes-of-all-time/#ixzz3fmoCHB94)
Muscle Rounds (or Pump) ONLY (Rest as needed between MRs)
Total MRs
1MR each of:
Wt
Reps
B Thick 2 x CG Cable Row
a (4MR Total)
Supported DB Row
c
k Width 2 x Cross-cable Pulldowns
CG Upright Pulldown
Notes (∆Wt, Etc.)
Notes (∆Wt, Etc.)
C
C
C
C
D
D
D
D
D
D
D
CHOICE OF STRETCH HERE
Chest 3 x Pec Deck Push Press
HS Incline Pr
Smith Decline Pr
CHOICE OF STRETCH HERE
Delts 3 x Machine Lat
EZ Bar front raises
Rev DB OH Pr
CHOICE OF STRETCH HERE
Tris
1 x CG Smith Press
CHOICE OF STRETCH HERE
Abs
1 x Smith Machine
STRETCH
or VACUUM HOLD HERE
Crunches
Executing Muscle Rounds:
Load: Muscular failure on the 4-6th set (~15RM). 6 clustered sets of 4 reps: ~10s or 5 breaths inter-set rest. ONE Safe Failure pt. ONLY. If failing on set 4 or 5,
decr. Load ~10-30% to finish sets of 4 reps. (Otherwise Final set to Safe Failure.)
http://Www.FortitudeTraining.Net
Virgin Voyage
© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
Day
3
4
Tier (Basic Version)
Fortitude Training
III
Date: __________________
Virgin Voyage
© Scott W Stevenson
Notes On Exercise Execution
• Supported DB Row: Lie face down on an incline bench at 30-40˚. Grasp the dumbbells and perform a row, bringing the DB's towards your pockets. An arch of
the back by attempting to raise yourself off the bench will enhance the contraction.
• Cross-cable Pulldowns: Do pull-downs using any of the various cross-cable machines. (I like the traditional, large ones, but the smaller units available now
work, too.) Pull from out wide to in close to the body and try to drive your elbows into your pockets. You may need to strap weight to your belt or use a dip belt to
hold yourself in place. These can be done kneeling or seated on the floor (weight on your lap).
• CG Upright Pulldown: Use the parallel close-grip and perform lat pulldowns, keeping the body perfectly up right and perpendicular to the floor. The handle will
pass just in front of your face to the level of your chin or cheekbone (same level each time). Go for a slight pause at the bottom before returning to the top for a
deep stretch.
• Pec Deck Push Press: Using a pec deck with upright pads (not the kind with just a handle to grip), set the adjustments for the ROM and on the seat so you can
grip the pad with the heel of your hand (NOT rest your forearms on them). Perform a pushing / pressing motion with your forearms roughly parallel to the ground
(elbows high). Get a very deep stretch on these and keep your chest HIGH and scapulae retracted back. (Don't let your shoulders come forward at the end of
the movement.)
• Machine Lat: Side laterals on a machine. Consider facing into the machine (or the opposite of the way the machine was designed).
• EZ Bar front raises: With a small bend in the elbow, grip the bar at the most comfortable bend and raise it, palms down, straight ahead (shoulder flexion) until it
is just past the parallel point. Using a mirror so you can see the height of the bar each time is a good idea. These can be done standing, seated with your back
braced (no sway there) and braced up against a wall for variations. (You may also like to pick one method and stick with it before switching to another variation.)
• Rev DB OH Pr: Do these sitting on an upright bench FACING the bench so you hold your forehead on the bench in front of you, or at least have a VERY short
visual distance between your face and the bench that does not vary. (Some guys might use the bill of a baseball cap to keep themselves in the same position._
You'll almost be leaning forward, but not quite. Do a standard overhead DB press, but you'll notice that you have to pull back tremendously, engaging the entire
delt (including the anterior of course to lift the DB). You'll probably have to drop your normal seated DB OH Press (where you're supported by a bench behind
you) by 50% or even more. This one is an ego-buster, but it'll fry your delts. Make sure you don't start adjusting body position to get stronger - the key to find an
almost leaning forward position (straight upright) and stick to that. Up the weight as you get stronger, not by leaning back more and more.
• Smith Machine Crunches: Using a decline bench (and possibly a rounded pad under your back if you have one that is comfortable at your gym), set up the
Smith machine as if you were doing decline presses (you can use a flat bench for this, too), and add resistance to the crunch by holding the (loaded) bar
overhead with your arms straight.
http://Www.FortitudeTraining.Net
Virgin Voyage
© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
Day
4
1
Tier (Basic Version)
Fortitude Training
III
Date: __________________
© Scott W Stevenson
Virgin Voyage
"You are never really playing an opponent. You are playing yourself, your own highest standards, and when you reach your limits,
that is real joy." -Arthur Ashe
(From:http://www.keepinspiring.me/100-most-inspirational-sports-quotes-of-all-time/#ixzz3fmoXQGuo)
Loading Sets (6-12 Reps) 1-2:00 Rest Betw. Sets
Wt
Reps
Notes (∆Wt, Etc.)
2:
0
Zig 0 re
-­‐Z st ag
C
C
C
C
D
D
D
D
D
D
D
T Cmpd
h
i Quad
g
h Ham
2 x Barbell Squat
1 x Knee Ext
1 x Seated Ham
CHOICE OF STRETCH HERE
(DC RP
Set)
Add 3rp x Adductor Ab Sling
CHOICE OF STRETCH HERE
1:00 Rest
Calf
5 x Seated Calf
CHOICE OF STRETCH HERE
Executing Loading Sets:
Adjust Load to Stay within the ~6-12 rep range. Zig-zag (alternate) between Cmpd & Iso exercises (dep. on Tier), resting 2:00 (Thighs), 1:30 (Back, Chest,
Delts) or 1:00 (Calves) betw. sets. SAFETY permitting, only LAST Cmpd and Iso exercises to failure.
Su
pe
rS
et
Pump Sets(~15-25 Reps) 1:00 Rest Betw. Supersets
Cable Fly
Chest 2
x
& Back 2
Choice Back Width
Wt
Reps
Notes (Style of Set, Etc.)
Cable Fly
Choice Back Width
Su
pe
rS
et
CHOICE OF STRETCHES HERE
Delts 3 x
& Abs 3
Cable Lateral
Machine OH Pr
Rev. Pec Dec
Machine Crunch
Machine Crunch
Machine Crunch
Su
pe
rS
et
CHOICE OF STRETCHES HERE
Machine Curl
2
Bis
x
& Tris 2
OH Extension (Var)
Machine Curl
OH Extension (Var)
CHOICE OF STRETCHES HERE
Executing Pump Sets:
~15-25 reps / set, using a Pump Set Techniques of your choice. Superset Exercise Groups: Thigh Cmpd / Thigh Iso / Calf; Chest / Back; Delts / Abs, Bis Tris.
Work around nagging sorness ("niggles").
http://Www.FortitudeTraining.Net
Virgin Voyage
© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
Day
4
1
Tier (Basic Version)
Fortitude Training
III
Date: __________________
Virgin Voyage
© Scott W Stevenson
Notes On Exercise Execution
• Barbell Squat: To parallel or below.
• Knee Ext: Full range of motion here. Pull up with your thighs, almost as if lifting your legs off the bench, to call the rectus femoris into action.
• Seated Ham: Point your toes to focus on hams. This takes the gastrocnemius out of the movement.
• Adductor Ab Sling: Perform as DC Style rest-pause cluster set with 1 (Tier I; 10-15 reps), 2 (Tier II; 15-20 reps TOTAL) or 3 (Tier III; 20-30 reps TOTAL) SAFE
Failure points. Take 12-15 deep breaths between sets (~20 seconds). You have a couple choices for doing adductors using a cross-cable machine (either a
large one or a smaller like a Free Motion brand). SEATED, you'll do the exercise using the ab sling / ab hang-ups that are hooked to a pull-up bar to do hanging
leg raises with (like these):
http://www.amazon.com/Harbinger-371000-Deluxe-Ab-Straps/dp/B000KFXDZY/ref=sr_1_1?ie=UTF8&qid=1337530774&sr=8-1
The ab slings you'll pull up to your knee or just above it (and may have to hold them in place there with just a finger or two to keep from slipping off). After getting
seated, put your heels together (toes only on the floor), with your knees out wide and do the exercise by bringing your knees together, as close to touching as
possible. Your toes will stay in place on the floor and rotate just a tad as your knees come together. So, VERY CAREFULLY get set up (especially if using the
large cross-cable, as the tension in the cable will try to pull your foot out from under you - you'll have to just keep that foot on the floor and slide it to move
around), and do your set.
• Choice Back Width: Your choice of Back Width exercise.
• Rev. Pec Dec: Reverse pec deck movement (for rear delts).
• Machine Crunch: Your choice of abdominal machine (at your gym).
• OH Extension (Var): Overhead triceps extension, using your choice of attachment (e.g., EZ curl, rope, "grenade").
http://Www.FortitudeTraining.Net
Virgin Voyage
© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
Day
4
2
Tier (Basic Version)
Date: __________________
Fortitude Training
III
© Scott W Stevenson
Virgin Voyage
"Nobody who ever gave his best regretted it." -George Halas
(From:http://www.keepinspiring.me/100-most-inspirational-sports-quotes-of-all-time/#ixzz3fmp7cnS1)
Loading Sets (6-12 Reps) 1:30 Rest Betw. Sets Wt
Back 2 x BO BB Row
Reps
Wt
Reps
2 x Pulldown
C
C
C
C
D
D
D
D
D
D
D
(Zig-Zag Thick / Width)
CHOICE OF STRETCH HERE
Chest 2 x Low Inc BB Press
(Zig-Zag Cmpd / Iso)
Delts 2 x Machine OH Pr
(Zig-Zag Cmpd / Iso)
2 x Pec Deck Push Press
CHOICE OF STRETCH HERE
2 x DB Side Lat
CHOICE OF STRETCH HERE
Executing Loading Sets:
Adjust Load to Stay within the ~6-12 rep range. Zig-zag (alternate) between Cmpd & Iso exercises (dep. on Tier), resting 2:00 (Thighs), 1:30 (Back, Chest,
Delts) or 1:00 (Calves) betw. sets. SAFETY permitting, only LAST Cmpd and Iso exercises to failure.
Wt
Reps
Notes (Style of Set, Etc.)
Sup 2 erSe
ts Pump Sets(~15-25 Reps) 1:00 Rest Betw. Supersets (1 Superset = Cmpd->Iso->Calf)
T Cmpd 2 x Hip Sled
a/o Hip Sled
h
i Quad 1
x Sommersault Squat
g
h Ham 1
x Prone Ham
Calf 2 x Hip Sl. Calf Pr.
a/o Hip Sl. Calf Pr.
CHOICE OF STRETCHES HERE
Executing Pump Sets:
~15-25 reps / set, using a Pump Set Techniques of your choice. Superset Exercise Groups: Thigh Cmpd / Thigh Iso / Calf; Chest / Back; Delts / Abs, Bis Tris.
Work around nagging sorness ("niggles").
http://Www.FortitudeTraining.Net
Virgin Voyage
© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
Day
4
2
Tier (Basic Version)
Fortitude Training
III
Virgin Voyage
Date: __________________
© Scott W Stevenson
Notes On Exercise Execution
• Pec Deck Push Press: Using a pec deck with upright pads (not the kind with just a handle to grip), set the adjustments for the ROM and on the seat so you can
grip the pad with the heel of your hand (NOT rest your forearms on them). Perform a pushing / pressing motion with your forearms roughly parallel to the ground
(elbows high). Get a very deep stretch on these and keep your chest HIGH and scapulae retracted back. (Don't let your shoulders come forward at the end of
the movement.)
• Prone Ham: Point your toes to focus on hams. This takes the gastrocnemius out of the movement.
• Hip Sl. Calf Pr.: Calf press on the hip sled "leg press" where the padded sled (loaded moving portion of the machine) rests on your pelvis / low back.
http://Www.FortitudeTraining.Net
Virgin Voyage
© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
Day
4
3
Tier (Basic Version)
Fortitude Training
III
Date: __________________
Virgin Voyage
© Scott W Stevenson
"Stubbornness usually is considered a negative; but I think that trait has been a positive for me." -Cal Ripken Jr.
(From:http://www.keepinspiring.me/100-most-inspirational-sports-quotes-of-all-time/#ixzz3fmpNlNMR)
Muscle Rounds (or Pump) ONLY (Rest as needed between MRs)
Total MRs
1MR each of:
Wt
Reps
Vert.
Leg
Pr.
Smith
Thigh
2 x
Cmpd
Leg Press
C
C
C
C
D
D
D
D
D
D
D
Notes (∆Wt, Etc.)
Quad Iso 1 x Sommersault Squat
Ham Iso 1 x DB Lying Ham
CHOICE OF STRETCHES HERE (or after Last Iso MR)
Calves
3 x Hip Sl. Calf Pr.
Leg Pr. Calf
Seated Calf
CHOICE OF STRETCH HERE
Bis
1 x EZ-Bar Curl
CHOICE OF STRETCH HERE
F'arms
1 x Standing DB Wrist
CHOICE OF
STRETCH HERE
Curl
Executing Muscle Rounds:
Load: Muscular failure on the 4-6th set (~15RM). 6 clustered sets of 4 reps: ~10s or 5 breaths inter-set rest. ONE Safe Failure pt. ONLY. If failing on set 4 or
5, decr. Load ~10-30% to finish sets of 4 reps. (Otherwise Final set to Safe Failure.)
http://Www.FortitudeTraining.Net
Virgin Voyage
© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
Day
4
3
Tier (Basic Version)
Fortitude Training
III
Virgin Voyage
Date: __________________
© Scott W Stevenson
Notes On Exercise Execution
• Vert. Leg Pr. Smith: Use this version of a vertical leg press only if you feel safe and comfortable. A vertical leg press machine is preferable if you have one at
your gym. Using the smith machine, perform a vertical leg press. Lie on a mat for log back comfort. USE A SPOT. Be practiced at racking and re-racking with
your feet, using a spotter as needed. Be sure you are oriented in the correct direction to make racking and re-racking easy. Set the safeties up appropriately.
• DB Lying Ham: Do these prone on the floor or on a Bench at an Angle. (Decline makes the exercise easier. Incline makes the exercise more difficult.) Hold the
DB between your feet, being careful not to drop it on yourself (especially if on a decline).
• Hip Sl. Calf Pr.: Calf press on the hip sled "leg press" where the padded sled (loaded moving portion of the machine) rests on your pelvis / low back.
• Standing DB Wrist Curl: Do these with a full range of motion, from the greatest finger extension possible (without dropping the weight) up to maximal flexion
(shortening) of the finger and forearm flexors ("forearm curl")
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© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
Day
4
4
Tier (Basic Version)
Fortitude Training
III
Virgin Voyage
Date: __________________
© Scott W Stevenson
"The hardest skill to acquire in this sport is the one where you compete all out, give it all you have, and you are still getting beat no
matter what you do. When you have the killer instinct to fight through that, it is very special." -Eddie Reese
(From:http://www.keepinspiring.me/100-most-inspirational-sports-quotes-of-all-time/#ixzz3fmpZuSJr)
Muscle Rounds (or Pump) ONLY (Rest as needed between MRs)
Total MRs
1MR each of:
Wt
Reps
B Thick 2 x HS DY Row
a (4MR Total)
Supp. T-Bar Row
c
k Width 2 x HS Pulldown
Pulldown M. Grip
Notes (∆Wt, Etc.)
Notes (∆Wt, Etc.)
C
C
C
C
D
D
D
D
D
D
D
CHOICE OF STRETCH HERE
Chest 3 x HS Decline Pr
Low Incline Scoop Fly
Smith Flat Press
CHOICE OF STRETCH HERE
Delts 3 x HS OH Pr - Back Pad
Uni. Cable Lat
Lying DB Lat
CHOICE OF STRETCH HERE
Tris
1 x Choice Triceps Iso
CHOICE OF STRETCH HERE
Abs
1 x Leg Lift (Wt'ed)
STRETCH or VACUUM HOLD HERE
Executing Muscle Rounds:
Load: Muscular failure on the 4-6th set (~15RM). 6 clustered sets of 4 reps: ~10s or 5 breaths inter-set rest. ONE Safe Failure pt. ONLY. If failing on set 4 or 5,
decr. Load ~10-30% to finish sets of 4 reps. (Otherwise Final set to Safe Failure.)
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© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
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Week
Day
4
4
Tier (Basic Version)
Fortitude Training
III
Date: __________________
Virgin Voyage
© Scott W Stevenson
Notes On Exercise Execution
• Supp. T-Bar Row: T-Bar row using a machine that supports your upper body.
• Low Incline Scoop Fly: Do these supine (facing up) on on an incline bench set up at about 30 degrees. USE A VERY LIGHT DB, about 1/4 of what you might
use for presses at this angle, at least when starting out. Start with the DB's overhead, facing each other and then SUPINATE so the palms are facing behind you.
Lower the DBs, PALMS UP the entire time, with your arms at a 45 degree angle to the body (at the angle in between being at your sides and out wide like a fly at
90 degrees). Elbows should be nearly straight on the way down. Find the groove where you're using your upper chest (not delts) like you would when doing a
Low-to-High Cross cable fly movement where the cable handles end up at eye level. (In the scoop fly, you're only doing the lowering portion of that movement.)
At the bottom of the range of motion, the DB's should end up about level with your hips / at pocket level or slightly above. DON'T GO TO LOW - keep tension on
the pecs. Then, palms still facing up, bring the DB's SLOW, SLOW, SLOWLY around and up to the WIDE out position for a fly (arms at 90˚ to the upper body
now), arching your back and keeping chest high. Now, perform a CONCENTRIC fly on the way up as you normally would. Palms facing each other on the way
up and elbows locked in place but NOT locked out. This is one rep. Start over by again supinating the DB's and lowering with the eccentric phase described
above. Here's a video of me doing these: http://www.youtube.com/watch?v=6ruIArjrJj8
• HS OH Pr - Back Pad : For this one, put a spacer pad (padded board - usually just the padded piece of a a bench, minus the metal frame of the bench) a Step
Bench or a thick pad from the stretching area behind your torso on the seat. At the very least, it should push your upper torso (shoulder girdles) forward so you're
reaching back to grab the handles and do the press, keeping your elbows back, too. This required greater activation of the middle head of the deltoid.
• Uni. Cable Lat: Unilateral cable side lateral. (One arm at a time.)
• Lying DB Lat: Delt lateral done one arm at a time. Leaning at a slight angle on an incline or other bench to prevent body movement.
https://www.youtube.com/watch?v=B1x9yvtjypY
• Choice Triceps Iso: Your choice of an isolation exercise for triceps (as opposed to a close grip pressing exercise that targets triceps).
• Leg Lift (Wt'ed): For added resistance, hold a DB between your feet (carefully).
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© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
Day
5
1
Tier (Basic Version)
Fortitude Training
III
Date: __________________
© Scott W Stevenson
Virgin Voyage
"The mind is the limit. As long as the mind can envision the fact that you can do something, you can do it, as long as you really
believe 100 percent." -Arnold Schwarzenegger
(From: http://www.keepinspiring.me/100-most-inspirational-sports-quotes-of-all-time/#ixzz3fmpmaYr2)
Loading Sets (6-12 Reps) 1-2:00 Rest Betw. Sets
Wt
Reps
Notes (∆Wt, Etc.)
2:
0
Zig 0 re
-­‐Z st ag
C
C
C
C
D
D
D
D
D
D
D
T Cmpd
h
i Quad
g
h Ham
2 x Hack Squat
1 x Sissy Squat
1 x Prone Ham
CHOICE OF STRETCH HERE
(DC RP
Set)
Add 3rp x Adductor Ankle Cuffs
CHOICE OF STRETCH HERE
1:00 Rest
Calf
5 x Standing Calf
CHOICE OF STRETCH HERE
Executing Loading Sets:
Adjust Load to Stay within the ~6-12 rep range. Zig-zag (alternate) between Cmpd & Iso exercises (dep. on Tier), resting 2:00 (Thighs), 1:30 (Back, Chest,
Delts) or 1:00 (Calves) betw. sets. SAFETY permitting, only LAST Cmpd and Iso exercises to failure.
Su
pe
rS
et
Pump Sets(~15-25 Reps) 1:00 Rest Betw. Supersets
Pec Deck Push Press
Chest 2
x
& Back 2
Pullover - Choice
Wt
Reps
Notes (Style of Set, Etc.)
Pec Deck Push Press
Pullover - Choice
Su
pe
rS
et
CHOICE OF STRETCHES HERE
Delts 3 x
& Abs 3
Rear Delt Lateral
DB Lateral
EZ Bar front raises
Ab Weighted
Crunch
Ab Weighted
Crunch
Ab Weighted
Crunch
Su
pe
rS
et
CHOICE OF STRETCHES HERE
Choice Curl
2
Bis
x
& Tris 2
Choice Triceps Iso
Choice Curl
Choice Triceps Iso
CHOICE OF STRETCHES HERE
Executing Pump Sets:
~15-25 reps / set, using a Pump Set Techniques of your choice. Superset Exercise Groups: Thigh Cmpd / Thigh Iso / Calf; Chest / Back; Delts / Abs, Bis Tris.
Work around nagging sorness ("niggles").
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© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
Day
5
1
Tier (Basic Version)
Fortitude Training
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Date: __________________
Virgin Voyage
© Scott W Stevenson
Notes On Exercise Execution
• Sissy Squat: You may have a sissy squat apparatus in your gym. Otherwise, these are done by bracing yourself with a rack or stable machine, while squatting
down on the toes with the upper body leaned far back, focusing the load on the quads and off the hams, low back, and glutes.
• Prone Ham: Point your toes to focus on hams. This takes the gastrocnemius out of the movement.
• Adductor Ankle Cuffs: Perform as DC Style rest-pause cluster set with 1 (Tier I; 10-15 reps), 2 (Tier II; 15-20 reps TOTAL) or 3 (Tier III; 20-30 reps TOTAL)
SAFE Failure points. Take 12-15 deep breaths between sets (~20 seconds). Using a cross-cable machine (either a large one or a smaller like a Free Motion
brand). SEATED, you'll do the exercise using Ankle cuffs. The ankle cuffs go on your ankle of course and you'll do the exercise seated (leaning back a bit is
most comfortable) with your legs out straight (slight bend in knee). (Hold on to the underside of the bench you're sitting on for stability.) ONLY VERY
CAREFULLY get set up for this exercise(especially if using the large cross-cable, as the tension in the cable will try to pull your foot out from under you - you'll
have to just keep that foot on the floor and slide it to move around). Ideally you use an adjustable cross-cable such that you can remain seated and have not
tension during the RP rest intervals.
• Pullover - Choice: You choice of Pullover movements
• Pec Deck Push Press: Using a pec deck with upright pads (not the kind with just a handle to grip), set the adjustments for the ROM and on the seat so you can
grip the pad with the heel of your hand (NOT rest your forearms on them). Perform a pushing / pressing motion with your forearms roughly parallel to the ground
(elbows high). Get a very deep stretch on these and keep your chest HIGH and scapulae retracted back. (Don't let your shoulders come forward at the end of
the movement.)
• Rear Delt Lateral: Lateral raise done bent over or supported (face down) on a bench to target the posterior deltoids.
• EZ Bar front raises: With a small bend in the elbow, grip the bar at the most comfortable bend and raise it, palms down, straight ahead (shoulder flexion) until it
is just past the parallel point. Using a mirror so you can see the height of the bar each time is a good idea. These can be done standing, seated with your back
braced (no sway there) and braced up against a wall for variations. (You may also like to pick one method and stick with it before switching to another variation.)
• Ab Weighted Crunch: Generic choice of a crunch using a weight (e.g., DB on your chest) to add resistance
• Choice Triceps Iso: Your choice of an isolation exercise for triceps (as opposed to a close grip pressing exercise that targets triceps).
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© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
Day
5
2
Tier (Basic Version)
Date: __________________
Fortitude Training
III
© Scott W Stevenson
Virgin Voyage
"You have to expect things of yourself before you can do them." -Michael Jordan
(From:http://www.keepinspiring.me/100-most-inspirational-sports-quotes-of-all-time/#ixzz3fmqJqjQN)
Loading Sets (6-12 Reps) 1:30 Rest Betw. Sets Wt
Back 2 x Rack Dead
Reps
Wt
Reps
2 x Wide Pulldown
C
C
C
C
D
D
D
D
D
D
D
(Zig-Zag Thick / Width)
CHOICE OF STRETCH HERE
Chest 2 x DB Flat Press
(Zig-Zag Cmpd / Iso)
Delts 2 x HS OH Pr - Back Pad
(Zig-Zag Cmpd / Iso)
2 x DB Flat Fly
CHOICE OF STRETCH HERE
2 x Rear Delt Choice
CHOICE OF STRETCH HERE
Executing Loading Sets:
Adjust Load to Stay within the ~6-12 rep range. Zig-zag (alternate) between Cmpd & Iso exercises (dep. on Tier), resting 2:00 (Thighs), 1:30 (Back, Chest,
Delts) or 1:00 (Calves) betw. sets. SAFETY permitting, only LAST Cmpd and Iso exercises to failure.
Wt
Reps
Notes (Style of Set, Etc.)
Sup 2 erSe
ts Pump Sets(~15-25 Reps) 1:00 Rest Betw. Supersets (1 Superset = Cmpd->Iso->Calf)
T Cmpd 2 x Selectorized L.Pr.
a/o Selectorized L.Pr.
h
i Quad 1
x Knee Ext
g
h Ham 1
x Seated Ham
Calf 2 x Select. L.Pr. Calf
a/o Select. L.Pr. Calf
CHOICE OF STRETCHES HERE
Executing Pump Sets:
~15-25 reps / set, using a Pump Set Techniques of your choice. Superset Exercise Groups: Thigh Cmpd / Thigh Iso / Calf; Chest / Back; Delts / Abs, Bis Tris.
Work around nagging sorness ("niggles").
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Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
Day
5
2
Tier (Basic Version)
Fortitude Training
III
Virgin Voyage
Date: __________________
© Scott W Stevenson
Notes On Exercise Execution
• Rack Dead: Deadlift from a rack / partial deadlift, pulling with the bar from below the knee cap. This is intended to be a back thickness exercise, so focus the
contraction on your lats, keeping your back arched (anatomical position) and using only enough leg drive to make the motion feel natural.
• Wide Pulldown: Drive elbows "into your pockets," keeping your elbows as "loose hinges" (biceps minimally activated) and your hands simply as hooks
connecting your lats to the bar.
• HS OH Pr - Back Pad : For this one, put a spacer pad (padded board - usually just the padded piece of a a bench, minus the metal frame of the bench) a Step
Bench or a thick pad from the stretching area behind your torso on the seat. At the very least, it should push your upper torso (shoulder girdles) forward so you're
reaching back to grab the handles and do the press, keeping your elbows back, too. This required greater activation of the middle head of the deltoid.
• Rear Delt Choice: Pick the rear delt exercise that you feel would fit best with your week's delt (and back) training.
• Knee Ext: Full range of motion here. Pull up with your thighs, almost as if lifting your legs off the bench, to call the rectus femoris into action.
• Seated Ham: Point your toes to focus on hams. This takes the gastrocnemius out of the movement.
• Select. L.Pr. Calf: Leg press calf press using selectorized leg press machine.
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Transaction ID: 4F472017JN066283E
A program for:
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Week
Day
5
3
Tier (Basic Version)
Fortitude Training
III
Virgin Voyage
Date: __________________
© Scott W Stevenson
"To uncover your true potential you must first find your own limits and then you have to have the courage to blow past them." Picabo Street
(From:http://www.keepinspiring.me/100-most-inspirational-sports-quotes-of-all-time/#ixzz3fmqnxxKf)
Muscle Rounds (or Pump) ONLY (Rest as needed between MRs)
Total MRs
1MR each of:
Wt
Reps
Standing
Squat
Thigh
2 x
Cmpd
Vert. Leg Pr. Smith
C
C
C
C
D
D
D
D
D
D
D
Notes (∆Wt, Etc.)
Quad Iso 1 x Sissy Squat
Ham Iso 1 x Fetal Hamstring Curl
CHOICE OF STRETCHES HERE (or after Last Iso MR)
Calves
3 x Donkey Calf
Seated Calf
Leg Pr. Calf
CHOICE OF STRETCH HERE
Bis
1 x Concentration Curl
CHOICE OF STRETCH HERE
F'arms
1 x Rev. Cable Curl
CHOICE OF STRETCH HERE
Executing Muscle Rounds:
Load: Muscular failure on the 4-6th set (~15RM). 6 clustered sets of 4 reps: ~10s or 5 breaths inter-set rest. ONE Safe Failure pt. ONLY. If failing on set 4 or
5, decr. Load ~10-30% to finish sets of 4 reps. (Otherwise Final set to Safe Failure.)
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© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
Day
5
3
Tier (Basic Version)
Fortitude Training
III
Virgin Voyage
Date: __________________
© Scott W Stevenson
Notes On Exercise Execution
• Standing Squat: Choice of standing squat (plate loaded or selectorized) at your gym.
• Sissy Squat: You may have a sissy squat apparatus in your gym. Otherwise, these are done by bracing yourself with a rack or stable machine, while squatting
down on the toes with the upper body leaned far back, focusing the load on the quads and off the hams, low back, and glutes.
• Fetal Hamstring Curl: This
a variation of a Russian Hamstring curl, where you're curling your bodyweight with your ankles fixed. Using
a seated calf raise, load the machine up with at least your body bodyweight and put the thigh pads to the bottom position. You'll use
using the weight on the machine to hold yourself (plus whatever added weight you may be holding) down, so make sure you've got
enough weight loaded on the machine. Don't chance this. -Place a bench in front of the machine to catch yourself if / when you fail or
have a problem and need to stop the exercise at the bottom of a rep. -Kneeling on the seat, with your ankles secured under the thigh
pad (toes pointing towards the floor), start with your knees flexed (˚sitting up˚) let your body come forward, but keep your *hips* flexed
so your body is in sort of a fetal position. In other words, your upper body will stay curled in this fetal position (holding a weight to your
chest if needed) and perform the movement by lowering and raising yourself with just hamstring power. Your head will end up below
knee level at the bottom of the range of motion. Go as low as you can under control. Add weight, holding it to your chest, as needed
to progress or according to the rep range. If you are not strong enough to do this exercise, you can gain upward assistance by setting
it up where you have a band or upward pulling cable.
-Here's me demonstrating the exercise:
http://www.youtube.com/watch?v=H1YgRgm7SWs
• Concentration Curl: Seated unilateral dumbbell curl, bracing the back of your elbow / upper arm on your inner thigh to prevent swinging / momentum of the DB
(and "concentrate" the stress on your biceps).
• Rev. Cable Curl: Palms down curl using your choice of handles(straight or EZ).
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Transaction ID: 4F472017JN066283E
A program for:
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Week
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5
4
Tier (Basic Version)
Fortitude Training
III
Virgin Voyage
Date: __________________
© Scott W Stevenson
"If you can believe it, the mind can achieve it." -Ronnie Lott
(From:http://www.keepinspiring.me/100-most-inspirational-sports-quotes-of-all-time/#ixzz3fmrpXtwB)
Muscle Rounds (or Pump) ONLY (Rest as needed between MRs)
Total MRs
1MR each of:
Wt
Reps
B Thick 2 x Machine Row
a (4MR Total)
CG Smith Row
c
k Width 2 x CG Pulldown
Rack Chin
Notes (∆Wt, Etc.)
Notes (∆Wt, Etc.)
C
C
C
C
D
D
D
D
D
D
D
CHOICE OF STRETCH HERE
Chest 3 x HS Wide Press
Low-High Cable Fly
HS Decline Pr
CHOICE OF STRETCH HERE
Delts 3 x EZ Bar front raises
Rev DB OH Pr
Rev. Pec Fly
CHOICE OF STRETCH HERE
Tris
1 x Pressdown (Var)
CHOICE OF STRETCH HERE
Abs
1 x Rev. Crunch
STRETCH or VACUUM HOLD HERE
Executing Muscle Rounds:
Load: Muscular failure on the 4-6th set (~15RM). 6 clustered sets of 4 reps: ~10s or 5 breaths inter-set rest. ONE Safe Failure pt. ONLY. If failing on set 4 or 5,
decr. Load ~10-30% to finish sets of 4 reps. (Otherwise Final set to Safe Failure.)
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Virgin Voyage
© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
Day
5
4
Tier (Basic Version)
Fortitude Training
III
Virgin Voyage
Date: __________________
© Scott W Stevenson
Notes On Exercise Execution
• Machine Row: Your choice of row using a selectorized, cable or plate-loaded machine
• CG Smith Row: These are down using a CG pulldown handle, looped under a smith machine bar. Ideally, the bar runs purely vertically (no angle), but one can
use a slightly angled smith (switch side set by set). With the handle under the smith bar and the bar resting on the safeties at an appropriate height (unhooked
from the uprights), do BO closegrip rows.
https://www.youtube.com/watch?v=YccvYe4cp-o
• Rack Chin: This is a wide grip chin-up pulling up on a bar that is about chest height. The feet are supported on a bench in front of you (legs straight) such that
you maintain a ~90˚ at your hips. (You feet may be higher than your head at the bottom of the range of motion.) You can add resistance in various ways: plates
on your lap, a plate plus added DB weight, a weighted vest, a weighted Backpack, or by placing a EZ curl bar (or short straight bar) across the crease at you hip.
(The EZ curl bar's bends fit nicely across the thighs.)
Keep your upper body very close to perpendicular with the floor. Minimize swing / sway and "cheating" with this exercise and go as high as possible, even getting
your chin up to / over the bar if possible.
• HS Wide Press: Use the HammerStrength Chest press machine called the "Wide Chest."
• Low-High Cable Fly: Do these standing with a low cable handle in both hand, or seated if you can secure a bench (upright) that won't move when doing the
exercises. This will be a cross-cable fly from the low to the high position, with hands / arms out about 45 degrees abducted from the body and finishing at eye
height (palms facing) or just above. You'll have to lean into the exercise a bit. Best done after another exercise that pre-fatigues the chest, or this can become an
anterior delt exercise. If you need to move the focus away from the anterior delt, start with the hands higher by adjusting the cables to a higher position.
• EZ Bar front raises: With a small bend in the elbow, grip the bar at the most comfortable bend and raise it, palms down, straight ahead (shoulder flexion) until it
is just past the parallel point. Using a mirror so you can see the height of the bar each time is a good idea. These can be done standing, seated with your back
braced (no sway there) and braced up against a wall for variations. (You may also like to pick one method and stick with it before switching to another variation.)
• Rev DB OH Pr: Do these sitting on an upright bench FACING the bench so you hold your forehead on the bench in front of you, or at least have a VERY short
visual distance between your face and the bench that does not vary. (Some guys might use the bill of a baseball cap to keep themselves in the same position._
You'll almost be leaning forward, but not quite. Do a standard overhead DB press, but you'll notice that you have to pull back tremendously, engaging the entire
delt (including the anterior of course to lift the DB). You'll probably have to drop your normal seated DB OH Press (where you're supported by a bench behind
you) by 50% or even more. This one is an ego-buster, but it'll fry your delts. Make sure you don't start adjusting body position to get stronger - the key to find an
almost leaning forward position (straight upright) and stick to that. Up the weight as you get stronger, not by leaning back more and more.
• Rev. Pec Fly: Reverse pec fly movement (for rear delts).
• Pressdown (Var): Your choice of attachment for a cable triceps pressdown.
• Rev. Crunch: Reverse crunch on a bench (holding the underside of the bench to stabilize). Inclined will make the exercise harder. Decline will make the
exercise easier.
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Virgin Voyage
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Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
Day
6
1
Tier (Basic Version)
Fortitude Training
III
Date: __________________
© Scott W Stevenson
Virgin Voyage
"Make each day your masterpiece." -John Wooden
(From:http://www.keepinspiring.me/100-most-inspirational-sports-quotes-of-all-time/#ixzz3fms1Men1)
Loading Sets (6-12 Reps) 1-2:00 Rest Betw. Sets
Wt
Reps
Notes (∆Wt, Etc.)
2:
0
Zig 0 re
-­‐Z st ag
C
C
C
C
D
D
D
D
D
D
D
T Cmpd
h
i Quad
g
h Ham
2 x Leg Press
1 x Knee Ext
1 x Choice Ham Iso
CHOICE OF STRETCH HERE
(DC RP
Set)
Add 3rp x Adductor Machine
CHOICE OF STRETCH HERE
1:00 Rest
Calf
5 x Leg Press Calf
CHOICE OF STRETCH HERE
Executing Loading Sets:
Adjust Load to Stay within the ~6-12 rep range. Zig-zag (alternate) between Cmpd & Iso exercises (dep. on Tier), resting 2:00 (Thighs), 1:30 (Back, Chest,
Delts) or 1:00 (Calves) betw. sets. SAFETY permitting, only LAST Cmpd and Iso exercises to failure.
Su
pe
rS
et
Pump Sets(~15-25 Reps) 1:00 Rest Betw. Supersets
Cable Fly
Chest 2
x
& Back 2
Cross-cable Pulldowns
Wt
Reps
Notes (Style of Set, Etc.)
Cable Fly
Cross-cable Pulldowns
Su
pe
rS
et
CHOICE OF STRETCHES HERE
Delts 3 x
& Abs 3
Rev. OH Pr
Cable Lateral
Rev. OH Pr
Abs Cable Crunch
Abs Cable Crunch
Abs Cable Crunch
Su
pe
rS
et
CHOICE OF STRETCHES HERE
Cable Curl
2
Bis
x
& Tris 2
Rope Pressdown
Cable Curl
Rope Pressdown
CHOICE OF STRETCHES HERE
Executing Pump Sets:
~15-25 reps / set, using a Pump Set Techniques of your choice. Superset Exercise Groups: Thigh Cmpd / Thigh Iso / Calf; Chest / Back; Delts / Abs, Bis Tris.
Work around nagging sorness ("niggles").
http://Www.FortitudeTraining.Net
Virgin Voyage
© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
Day
6
1
Tier (Basic Version)
Fortitude Training
III
Virgin Voyage
Date: __________________
© Scott W Stevenson
Notes On Exercise Execution
• Leg Press: "Neutral" foot position for a powerful press (no particular focus on quads or hams, unless you see fit).
• Knee Ext: Full range of motion here. Pull up with your thighs, almost as if lifting your legs off the bench, to call the rectus femoris into action.
• Choice Ham Iso: Your choice of ham isolation movement (ham curl variation).
• Adductor Machine: Perform as DC Style rest-pause cluster set with 1 (Tier I; 10-15 reps), 2 (Tier II; 15-20 reps TOTAL) or 3 (Tier III; 20-30 reps TOTAL) SAFE
Failure points. Take 12-15 deep breaths between sets (~20 seconds).
• Cross-cable Pulldowns: Do pull-downs using any of the various cross-cable machines. (I like the traditional, large ones, but the smaller units available now
work, too.) Pull from out wide to in close to the body and try to drive your elbows into your pockets. You may need to strap weight to your belt or use a dip belt to
hold yourself in place. These can be done kneeling or seated on the floor (weight on your lap).
• Rev. OH Pr: Do these on an OH(overhead) press of yrou choice, but FACING the back pad and keep your forhead / face a few inches from the pad. This will
reduce the weight you can use substantially but also put more stress on the middle delt head and reduce any chest involvement.
• Rev. OH Pr: Do these on an OH(overhead) press of yrou choice, but FACING the back pad and keep your forhead / face a few inches from the pad. This will
reduce the weight you can use substantially but also put more stress on the middle delt head and reduce any chest involvement.
• Abs Cable Crunch: Using a rope or attachment made for this, do a kneeling ab crunch (with pulley adding resistance from above / behind you).
• Cable Curl: You choice of cable attachments here.
• Rope Pressdown: Triceps pressdown using the rope attachment.
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© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
Day
6
2
Tier (Basic Version)
Date: __________________
Fortitude Training
III
© Scott W Stevenson
Virgin Voyage
"There are only two options regarding commitment. You're either IN or you're OUT. There is no such thing as life in-between." -Pat
Riley
(From:http://www.keepinspiring.me/100-most-inspirational-sports-quotes-of-all-time/#ixzz3fmwzL9OS)
Loading Sets (6-12 Reps) 1:30 Rest Betw. Sets Wt
Back 2 x T-Bar Row (Corner)
Reps
Wt
Reps
2 x Weighted Chin
C
C
C
C
D
D
D
D
D
D
D
(Zig-Zag Thick / Width)
CHOICE OF STRETCH HERE
Chest 2 x Decl Bench Pr
(Zig-Zag Cmpd / Iso)
Delts 2 x BB OH Press
(Zig-Zag Cmpd / Iso)
2 x DB Incline Pr-Fly
CHOICE OF STRETCH HERE
2 x Cable Lateral
CHOICE OF STRETCH HERE
Executing Loading Sets:
Adjust Load to Stay within the ~6-12 rep range. Zig-zag (alternate) between Cmpd & Iso exercises (dep. on Tier), resting 2:00 (Thighs), 1:30 (Back, Chest,
Delts) or 1:00 (Calves) betw. sets. SAFETY permitting, only LAST Cmpd and Iso exercises to failure.
Wt
Reps
Notes (Style of Set, Etc.)
Sup 2 erSe
ts Pump Sets(~15-25 Reps) 1:00 Rest Betw. Supersets (1 Superset = Cmpd->Iso->Calf)
T Cmpd 2 x Vert. Leg Pr. Smith
a/o Selectorized L.Pr.
h
i Quad 1
x Knee Ext
g
h Ham 1
x Choice Ham Iso
Calf 2 x Choice Calf Ex.
a/o Choice Calf Ex.
CHOICE OF STRETCHES HERE
Executing Pump Sets:
~15-25 reps / set, using a Pump Set Techniques of your choice. Superset Exercise Groups: Thigh Cmpd / Thigh Iso / Calf; Chest / Back; Delts / Abs, Bis Tris.
Work around nagging sorness ("niggles").
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Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
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Week
Day
6
2
Tier (Basic Version)
Fortitude Training
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Virgin Voyage
Date: __________________
© Scott W Stevenson
Notes On Exercise Execution
• T-Bar Row (Corner): Done standing with a T-Bar row machine or with a CG handle around a straight bar. ("Rows in the corner" bracing the anchored end of the
bar with a "landmine" brace, a DB and/or partners.)
• DB Incline Pr-Fly: On a Bench (Flat, Incline, Decline, as noted), Press up with a normal DB pressing movement, but do a fly movement (elbows locked in
position, arms out wide) on the negative. Pause slightly in the deep stretch position. Return the DB's to the Press Position and begin again
• Knee Ext: Full range of motion here. Pull up with your thighs, almost as if lifting your legs off the bench, to call the rectus femoris into action.
• Choice Ham Iso: Your choice of ham isolation movement (ham curl variation).
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Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
Day
6
3
Tier (Basic Version)
Fortitude Training
III
Virgin Voyage
Date: __________________
© Scott W Stevenson
"It's not whether you get knocked down; it's whether you get up." -Vince Lombardi
(From:http://www.keepinspiring.me/100-most-inspirational-sports-quotes-of-all-time/#ixzz3fmy3c2wl)
Muscle Rounds (or Pump) ONLY (Rest as needed between MRs)
Total MRs
1MR each of:
Wt
Reps
Hack
Squat
Thigh
2 x
Cmpd
Hip Sled
C
C
C
C
D
D
D
D
D
D
D
Notes (∆Wt, Etc.)
Quad Iso 1 x Smith Sissy Hack
Ham Iso 1 x DB Lying Ham
CHOICE OF STRETCHES HERE (or after Last Iso MR)
Calves
3 x Seated Calf
Choice Calf Ex.
Donkey Calf
CHOICE OF STRETCH HERE
Bis
1 x BB Curl
CHOICE OF STRETCH HERE
F'arms
1 x Beh. Bk. BB Wrist Curl
CHOICE OF STRETCH HERE
Executing Muscle Rounds:
Load: Muscular failure on the 4-6th set (~15RM). 6 clustered sets of 4 reps: ~10s or 5 breaths inter-set rest. ONE Safe Failure pt. ONLY. If failing on set 4 or
5, decr. Load ~10-30% to finish sets of 4 reps. (Otherwise Final set to Safe Failure.)
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Virgin Voyage
© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
Day
6
3
Tier (Basic Version)
Fortitude Training
III
Virgin Voyage
Date: __________________
© Scott W Stevenson
Notes On Exercise Execution
• Smith Sissy Hack: See video here:
http://www.youtube.com/watch?v=8a9KJVHmVig and thread here:
http://www.intensemuscle.com/showthread.php?t=43580
• DB Lying Ham: Do these prone on the floor or on a Bench at an Angle. (Decline makes the exercise easier. Incline makes the exercise more difficult.) Hold the
DB between your feet, being careful not to drop it on yourself (especially if on a decline).
• Beh. Bk. BB Wrist Curl: Do these standing up with your palm facing towards towards the rear, gripping the BB that is behind your legs. (Use a low rack, a
power rack or a flat bench to hold the weight on between sets.) Do a wrist curl with the BB considering that you want to curl both the wrist as well as the fingers
(forearm and finger flexor muscles). You'll curl up as far as possible and down until your fingers are as extended (straight) as you can without dropping the BB.
(And alternate way to do this is to have NO finger flexion / extension so you have a firm grip on the BB the entire movement, doing only wrist and no finger flexion
and extension. I suggest picking one form or the other.)
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© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
Day
6
4
Tier (Basic Version)
Fortitude Training
III
Virgin Voyage
Date: __________________
© Scott W Stevenson
"If opportunity doesn't knock, build a door." -Milton Berle
(From:http://www.keepinspiring.me/keepinspiring-me-inspirational-quotes.pdf)
Muscle Rounds (or Pump) ONLY (Rest as needed between MRs)
Total MRs
1MR each of:
Wt
Reps
B Thick 2 x Supported DB Row
a (4MR Total)
CG Cable Row
c
k Width 2 x Camelback Row
Machine Pullover
Notes (∆Wt, Etc.)
Notes (∆Wt, Etc.)
C
C
C
C
D
D
D
D
D
D
D
CHOICE OF STRETCH HERE
Chest 3 x Low Incline Scoop Fly
HS Decline Pr
Pec Deck Push Press
CHOICE OF STRETCH HERE
Delts 3 x DB Side Lat
Select. OH Pr
BO DB Lat
CHOICE OF STRETCH HERE
Tris
1 x Choice Triceps Cmpd
CHOICE OF STRETCH HERE
Abs
1 x Ab Machine Crunch
STRETCH or VACUUM HOLD HERE
Executing Muscle Rounds:
Load: Muscular failure on the 4-6th set (~15RM). 6 clustered sets of 4 reps: ~10s or 5 breaths inter-set rest. ONE Safe Failure pt. ONLY. If failing on set 4 or 5,
decr. Load ~10-30% to finish sets of 4 reps. (Otherwise Final set to Safe Failure.)
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Virgin Voyage
© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
Day
6
4
Tier (Basic Version)
Fortitude Training
III
Virgin Voyage
Date: __________________
© Scott W Stevenson
Notes On Exercise Execution
• Supported DB Row: Lie face down on an incline bench at 30-40˚. Grasp the dumbbells and perform a row, bringing the DB's towards your pockets. An arch of
the back by attempting to raise yourself off the bench will enhance the contraction.
• Camelback Row: Do these on a seated cable row bench. Stretch out your hamstrings and low back before doing any warm-up sets. You'll sit on the bench as
you would normally, but bring your torso forward as in doing a stiff-legged deadlift to get your torso roughly parallel with the floor.. Bend your knees as needed to
get this position right. You'll allow your low back to flex slightly (not arched) as well as your upper back on this exercise (thus the name "camelback"). Use a
medium wide / wide grip (a palm-facing each other / parallel grip handle works very well) and do a row from this camelback position. Bring the bar to the same
place (around the chin or nose) each rep with absolutely NO cheating or body swing or leg drive. Unlike a pulldown, this camelback position puts a unique
stretch on your lats and makes this a different exercise than a seated upright pulldown.
http://www.youtube.com/watch?v=lU8r1Mhz7Os
• Low Incline Scoop Fly: Do these supine (facing up) on on an incline bench set up at about 30 degrees. USE A VERY LIGHT DB, about 1/4 of what you might
use for presses at this angle, at least when starting out. Start with the DB's overhead, facing each other and then SUPINATE so the palms are facing behind you.
Lower the DBs, PALMS UP the entire time, with your arms at a 45 degree angle to the body (at the angle in between being at your sides and out wide like a fly at
90 degrees). Elbows should be nearly straight on the way down. Find the groove where you're using your upper chest (not delts) like you would when doing a
Low-to-High Cross cable fly movement where the cable handles end up at eye level. (In the scoop fly, you're only doing the lowering portion of that movement.)
At the bottom of the range of motion, the DB's should end up about level with your hips / at pocket level or slightly above. DON'T GO TO LOW - keep tension on
the pecs. Then, palms still facing up, bring the DB's SLOW, SLOW, SLOWLY around and up to the WIDE out position for a fly (arms at 90˚ to the upper body
now), arching your back and keeping chest high. Now, perform a CONCENTRIC fly on the way up as you normally would. Palms facing each other on the way
up and elbows locked in place but NOT locked out. This is one rep. Start over by again supinating the DB's and lowering with the eccentric phase described
above. Here's a video of me doing these: http://www.youtube.com/watch?v=6ruIArjrJj8
• Pec Deck Push Press: Using a pec deck with upright pads (not the kind with just a handle to grip), set the adjustments for the ROM and on the seat so you can
grip the pad with the heel of your hand (NOT rest your forearms on them). Perform a pushing / pressing motion with your forearms roughly parallel to the ground
(elbows high). Get a very deep stretch on these and keep your chest HIGH and scapulae retracted back. (Don't let your shoulders come forward at the end of
the movement.)
• BO DB Lat: Lateral raise done bent over to target the posterior deltoids.
• Choice Triceps Cmpd: Your choice of a compound triceps exercise (close-grip pressing) such as a CG bench, CG Decline, or even CG OH press
• Ab Machine Crunch: Your choice of abdominal machine.
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Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
7
Day
Cruise 1
Tier (Basic Version)
Fortitude Training
III
Virgin Voyage
Date: __________________
© Scott W Stevenson
"Every noble work is at first impossible." -Thomas Carlyle
(From:http://www.keepinspiring.me/keepinspiring-me-inspirational-quotes.pdf)
CRUISE DAY #1 - Muscle Rounds (or Pump) ONLY (Rest as needed between MRs)
Wt
Reps
Notes (∆Wt, Etc.)
Total MRs
Leg Press
Thigh
2 x
Cmpd
Hip Sled
C
C
C
C
D
D
D
D
D
D
D
Quad Iso 1 x Knee Extension
Ham Iso 1 x Prone Ham
CHOICE OF STRETCHES HERE (or after Last Iso MR)
Calves
3 x Leg Pr. Calf
Seated Calf
Donkey Calf
CHOICE OF STRETCH HERE
Bis
1 x Spider Curl
CHOICE OF STRETCH HERE
F'arms
1 x Beh. Bk. BB Wrist Curl
CHOICE OF STRETCH HERE
Executing Muscle Rounds:
Load: Muscular failure on the 4-6th set (~15RM). 6 clustered sets of 4 reps: ~10s or 5 breaths inter-set rest. ONE Safe Failure pt. ONLY. If failing on set 4 or
5, decr. Load ~10-30% to finish sets of 4 reps. (Otherwise Final set to Safe Failure.)
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Virgin Voyage
© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
7
Day
Cruise 1
Tier (Basic Version)
Fortitude Training
III
Virgin Voyage
Date: __________________
© Scott W Stevenson
Notes On Exercise Execution
• Leg Press: "Neutral" foot position for a powerful press (no particular focus on quads or hams, unless you see fit).
• Knee Extension: Full range of motion here. Pull up with your thighs, almost as if lifting your legs off the bench, to call the rectus femoris into action.
• Prone Ham: Point your toes to focus on hams. This takes the gastrocnemius out of the movement.
• Spider Curl: Similar to a Scott Curl, these are done with your chest against an inclined bench (preacher bench or incline bench) such that your arms are
hanging free (like Spiderman) perpedicular to the floor. (During a Scott Curl, the upper arms is braced against a vertical pad, such as the back side of a preacher
bench.)
• Beh. Bk. BB Wrist Curl: Do these standing up with your palm facing towards towards the rear, gripping the BB that is behind your legs. (Use a low rack, a
power rack or a flat bench to hold the weight on between sets.) Do a wrist curl with the BB considering that you want to curl both the wrist as well as the fingers
(forearm and finger flexor muscles). You'll curl up as far as possible and down until your fingers are as extended (straight) as you can without dropping the BB.
(And alternate way to do this is to have NO finger flexion / extension so you have a firm grip on the BB the entire movement, doing only wrist and no finger flexion
and extension. I suggest picking one form or the other.)
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Virgin Voyage
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Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
7
Day
Cruise 2
Tier (Basic Version)
Fortitude Training
III
Virgin Voyage
Date: __________________
© Scott W Stevenson
"Start by doing what's necessary; then do what's possible; and suddenly you are doing the impossible." -Francis of Assisi
(From:http://www.keepinspiring.me/keepinspiring-me-inspirational-quotes.pdf)
CRUISE DAY #2: Muscle Rounds (or Pump) ONLY (Rest as needed between MRs)
Total MRs
Wt
Reps
Notes (∆Wt, Etc.)
B Thick 2 x BO BB Row
a
CG Cable Row
c
k Width 2 x DB Pullover
Cross-cable Pulldowns
C
C
C
C
D
D
D
D
D
D
D
CHOICE OF STRETCH HERE
Chest 3 x Low-High Cable Fly
Smith Flat Press
Cable C-O (hi-lo)
CHOICE OF STRETCH HERE
Delts 3 x DB Side Lat
Smith OH Pr
Rev. Pec Fly
CHOICE OF STRETCH HERE
Tris
1 x CG Machine Press
Abs
1 x Smith Machine
STRETCH
or VACUUM HOLD HERE
Crunches
CHOICE OF STRETCH HERE
Executing Muscle Rounds:
Load: Muscular failure on the 4-6th set (~15RM). 6 clustered sets of 4 reps: ~10s or 5 breaths inter-set rest. ONE Safe Failure pt. ONLY. If failing on set 4 or 5,
decr. Load ~10-30% to finish sets of 4 reps. (Otherwise Final set to Safe Failure.)
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Virgin Voyage
© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
7
Day
Cruise 2
Tier (Basic Version)
Fortitude Training
III
Virgin Voyage
Date: __________________
© Scott W Stevenson
Notes On Exercise Execution
• Cross-cable Pulldowns: Do pull-downs using any of the various cross-cable machines. (I like the traditional, large ones, but the smaller units available now
work, too.) Pull from out wide to in close to the body and try to drive your elbows into your pockets. You may need to strap weight to your belt or use a dip belt to
hold yourself in place. These can be done kneeling or seated on the floor (weight on your lap).
• Low-High Cable Fly: Do these standing with a low cable handle in both hand, or seated if you can secure a bench (upright) that won't move when doing the
exercises. This will be a cross-cable fly from the low to the high position, with hands / arms out about 45 degrees abducted from the body and finishing at eye
height (palms facing) or just above. You'll have to lean into the exercise a bit. Best done after another exercise that pre-fatigues the chest, or this can become an
anterior delt exercise. If you need to move the focus away from the anterior delt, start with the hands higher by adjusting the cables to a higher position.
• Cable C-O (hi-lo): Cable Cross-over, pulling from the low to the high position (ala an DECLINE press / fly).
• Smith OH Pr: Overhead press on a Smith machine.
• Rev. Pec Fly: Reverse pec fly movement (for rear delts).
• CG Machine Press: To target the triceps, use the close grip handles or a carefully wedged cross-bar (if safe) on a (chest) press machine.
• Smith Machine Crunches: Using a decline bench (and possibly a rounded pad under your back if you have one that is comfortable at your gym), set up the
Smith machine as if you were doing decline presses (you can use a flat bench for this, too), and add resistance to the crunch by holding the (loaded) bar
overhead with your arms straight.
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Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
7
Day
Cruise 3
Tier (Basic Version)
Fortitude Training
III
Virgin Voyage
Date: __________________
© Scott W Stevenson
"If you always put a limit on everything you do, physical or anything else, it will spread into your work and into your life. There are no
limits. There are only plateaus, and you must not stay there, you must go beyond them." -Bruce Lee
(From:http://www.keepinspiring.me/keepinspiring-me-inspirational-quotes.pdf)
CRUISE DAY #3: Muscle Rounds (or Pump) ONLY (Rest as needed between MRs)
Wt
Reps
Notes (∆Wt, Etc.)
Total MRs
Smith Squat
Thigh
2 x
Cmpd
Leg Press
C
C
C
C
D
D
D
D
D
D
D
Quad Iso 1 x Smith Sissy Hack
Ham Iso 1 x Iso Ham
CHOICE OF STRETCHES HERE (or after Last Iso MR)
Calves
3 x Hip Sl. Calf Pr.
Donkey Calf
Seated Calf
CHOICE OF STRETCH HERE
Bis
1 x EZ-Bar Curl
CHOICE OF STRETCH HERE
F'arms
1 x J-Curl
CHOICE OF STRETCH HERE
Executing Muscle Rounds:
Load: Muscular failure on the 4-6th set (~15RM). 6 clustered sets of 4 reps: ~10s or 5 breaths inter-set rest. ONE Safe Failure pt. ONLY. If failing on set 4 or
5, decr. Load ~10-30% to finish sets of 4 reps. (Otherwise Final set to Safe Failure.)
http://Www.FortitudeTraining.Net
Virgin Voyage
© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
7
Day
Cruise 3
Tier (Basic Version)
Fortitude Training
III
Virgin Voyage
Date: __________________
© Scott W Stevenson
Notes On Exercise Execution
• Smith Squat: Be sure to set up the safeties appropriately.
• Smith Sissy Hack: See video here:
http://www.youtube.com/watch?v=8a9KJVHmVig and thread here:
http://www.intensemuscle.com/showthread.php?t=43580
• Iso Ham: Your choice of ham isolation movement (ham curl variation).
• Hip Sl. Calf Pr.: Calf press on the hip sled "leg press" where the padded sled (loaded moving portion of the machine) rests on your pelvis / low back.
• J-Curl: These are done like a hammer curl, except the DB comes across your body, not straight in front. Minimize swing and pick a height
for a complete curl. You should literally try to touch the DB on the front of the opposite shoulder. Again, minimal swing and go to the same
height / placement each time at the top of the rep.
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Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
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Week
7
Day
Cruise 4
Tier (Basic Version)
Fortitude Training
III
Virgin Voyage
Date: __________________
© Scott W Stevenson
"Live each day as if your life had just begun." -Johann Wolfgang Von Goethe
(From:http://www.keepinspiring.me/keepinspiring-me-inspirational-quotes.pdf)
CRUISE DAY #4: Muscle Rounds (or Pump) ONLY (Rest as needed between MRs)
Total MRs
Wt
Reps
Notes (∆Wt, Etc.)
B Thick 2 x Machine Row
a (4MR Total)
HS DY Row
c
k Width 2 x Rack Chin
Pullover - Choice
C
C
C
C
D
D
D
D
D
D
D
CHOICE OF STRETCH HERE
Chest 3 x Inc Bench Pr
HS Decline Pr
Pec Deck
CHOICE OF STRETCH HERE
Delts 3 x EZ Bar front raises
Select. OH Pr
Lying DB Lat
CHOICE OF STRETCH HERE
Tris
1 x CG BB Press
Abs
1 x Ab Machine Crunch
CHOICE OF STRETCH HERE
STRETCH or VACUUM HOLD HERE
Executing Muscle Rounds:
Load: Muscular failure on the 4-6th set (~15RM). 6 clustered sets of 4 reps: ~10s or 5 breaths inter-set rest. ONE Safe Failure pt. ONLY. If failing on set 4 or 5,
decr. Load ~10-30% to finish sets of 4 reps. (Otherwise Final set to Safe Failure.)
http://Www.FortitudeTraining.Net
Virgin Voyage
© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A program for:
Virgin Voyager
Week
7
Day
Tier (Basic Version)
Cruise 4
Fortitude Training
III
Date: __________________
Virgin Voyage
© Scott W Stevenson
Notes On Exercise Execution
• Machine Row: Your choice of row using a selectorized, cable or plate-loaded machine
• Rack Chin: This is a wide grip chin-up pulling up on a bar that is about chest height. The feet are supported on a bench in front of you (legs straight) such that
you maintain a ~90˚ at your hips. (You feet may be higher than your head at the bottom of the range of motion.) You can add resistance in various ways: plates
on your lap, a plate plus added DB weight, a weighted vest, a weighted Backpack, or by placing a EZ curl bar (or short straight bar) across the crease at you hip.
(The EZ curl bar's bends fit nicely across the thighs.)
Keep your upper body very close to perpendicular with the floor. Minimize swing / sway and "cheating" with this exercise and go as high as possible, even getting
your chin up to / over the bar if possible.
• Pullover - Choice: You choice of Pullover movements
• EZ Bar front raises: With a small bend in the elbow, grip the bar at the most comfortable bend and raise it, palms down, straight ahead (shoulder flexion) until it
is just past the parallel point. Using a mirror so you can see the height of the bar each time is a good idea. These can be done standing, seated with your back
braced (no sway there) and braced up against a wall for variations. (You may also like to pick one method and stick with it before switching to another variation.)
• Lying DB Lat: Delt lateral done one arm at a time. Leaning at a slight angle on an incline or other bench to prevent body movement.
https://www.youtube.com/watch?v=B1x9yvtjypY
• Ab Machine Crunch: Your choice of abdominal machine.
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Virgin Voyage
© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A Bodybuilding Training System
Virgin Voyage
by
Scott W. Stevenson, PhD
Muscle Round Pool Logs
© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
Muscle Round "Pool" Exercise Log for Tier ••• One •••
Thigh Compound Exercise Muscle Rounds
Wt
Wk Day 1st Thigh MR
1
3
Hack Squat
2
3
Standing Squat
3
3
Leg Press
4
3
Hip Sled
5
3
Standing Squat
6
3
Hack Squat
7 C1
Leg Press
7 C3
Smith Squat
Quad Isolation Muscle Rounds
Wk Day 1st Quad Iso MR
Wt
1
3
Smith Sissy Hack
3
3
Smith Sissy Hack
5
3
Sissy Squat
6
3
Smith Sissy Hack
7 C1
Knee Extension
7 C3
Smith Sissy Hack
© Scott W Stevenson
p.1
Reps
Reps
Note
Note
2nd Thigh MR
(2nd Quad Iso MR)
Wt
Wt
Reps
Reps
Note: For your convenience, blank space is provided on Lower Tier logs for organizational ease (no 2nd exercise is listed). For example, one could use the
Tier One MR Pool Log and write in exercises when using a higher Tier. This keeps all your MR exercise data in one place.
© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
Muscle Round "Pool" Exercise Log for Tier ••• One •••
p.2
Ham Isolation Muscle Rounds
Wk Day 1st Ham Iso MR
Wt
1
3
DB Lying Ham
2
3
Fetal Hamstring Curl
3
3
Iso Ham
4
3
DB Lying Ham
5
3
Fetal Hamstring Curl
6
3
DB Lying Ham
7 C1
Prone Ham
7 C3
Iso Ham
© Scott W Stevenson
Reps
(2nd Ham Iso MR)
Note
Wt
Reps
Calf Muscle Rounds
Wk Day 1st Calf MR
1
3
Seated Calf
3
3
Donkey Calf
4
3
Hip Sl. Calf Pr.
5
3
Seated Calf
6
3
Seated Calf
Wt
Reps
Note
2nd Calf MR
Wt
Reps
3rd Calf MR
Wt
Reps
7 C1 Leg Pr. Calf
7 C3
Hip Sl. Calf Pr.
Note: For your convenience, blank space is provided on Lower Tier logs for organizational ease (no 2nd exercise is listed). For example, one could use the
Tier One MR Pool Log and write in exercises when using a higher Tier. This keeps all your MR exercise data in one place.
© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
Muscle Round "Pool" Exercise Log for Tier ••• One •••
Biceps Muscle Rounds
Wk Day 1st BIceps MR
1
3
Concentration Curl
2
3
Spider Curl
3
3
Scott Curl
4
3
EZ-Bar Curl
5
3
Concentration Curl
6
3
Concentration Curl
7 C1
Spider Curl
7 C3
EZ-Bar Curl
Forearm Muscle Rounds
Wk Day 1st Forearm MR
© Scott W Stevenson
p.3
Wt
Reps
Note
Wt
Reps
Note
(2nd BIceps MR) Wt
Reps
Note: For your convenience, blank space is provided on Lower Tier logs for organizational ease (no 2nd exercise is listed). For example, one could use the
Tier One MR Pool Log and write in exercises when using a higher Tier. This keeps all your MR exercise data in one place.
© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
Muscle Round "Pool" Exercise Log for Tier ••• One •••
Back Thickness Muscle Rounds
Wk Day 1st Back Thickness MR Wt
1
4
Supported DB Row
2
4
Machine Row
3
4
CG Cable Row
4
4
HS DY Row
5
4
Machine Row
6
4
Supported DB Row
7 C2
BO BB Row
7 C4
Machine Row
Back Width Muscle Rounds
Wk Day 1st Back Width MR
1
4
Camelback Row
2
4
CG Upright Pulldown
3
4
Cross-cable
Pulldowns
4
4
HS Pulldown
5
4
CG Pulldown
6
4
Camelback Row
7 C2
DB Pullover
7 C4
Rack Chin
Wt
© Scott W Stevenson
p.4
Reps
Reps
Note
Note
(2nd Back Thickness MR) Wt
(2nd Back Width MR)
Wt
Reps
Reps
Note: For your convenience, blank space is provided on Lower Tier logs for organizational ease (no 2nd exercise is listed). For example, one could use the
Tier One MR Pool Log and write in exercises when using a higher Tier. This keeps all your MR exercise data in one place.
© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
Muscle Round "Pool" Exercise Log for Tier ••• One •••
Chest Muscle Rounds
Wk Day 1st Chest MR
1 4
2 4
4 4
5 4
HS Wide Press
6 4
Low Incline Scoop
Fly
Low-High Cable Fly
7 C2
p.5
Wt
Reps
Wt
Reps
Note
2nd Chest MR Wt
Reps
3rd Chest MR Wt
Reps
Low Incline Scoop
Fly
HS Wide Press
Pec Deck Push
Press
HS Decline Pr
3 4
© Scott W Stevenson
7 C4 Inc Bench Pr
Deltoid Muscle Rounds
Wk Day 1st Delt MR
Note
2nd Delt MR
Wt
Reps
3rd Delt MR
Wt
Reps
1 4 DB Side Lat
2 4
EZ Bar front raises
3 4 Machine Lat
4 4
HS OH Pr - Back Pad
5 4
EZ Bar front raises
6 4 DB Side Lat
7 C2 DB Side Lat
7 C4 EZ Bar front raises
Note: For your convenience, blank space is provided on Lower Tier logs for organizational ease (no 2nd exercise is listed). For example, one could use the
Tier One MR Pool Log and write in exercises when using a higher Tier. This keeps all your MR exercise data in one place.
© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
Muscle Round "Pool" Exercise Log for Tier ••• One •••
Triceps Muscle Rounds
Wk Day 1st Triceps MR
1
4
Choice Triceps Cmpd
2
4
Pressdown (Var)
3
4
CG Smith Press
4
4
Choice Triceps Iso
5
4
Pressdown (Var)
6
4
Choice Triceps Cmpd
7 C2
CG Machine Press
7 C4
CG BB Press
Abs Muscle Rounds
Wk Day 1st Abs MR
1
4
Ab Machine Crunch
2
4
Bosu Crunch
3
4
Smith Machine
Crunches
4
4
Leg Lift (Wt'ed)
5
4
Rev. Crunch
6
4
Ab Machine Crunch
7 C2
Smith Machine
Crunches
7 C4
Ab Machine Crunch
© Scott W Stevenson
p.6
Wt
Wt
Reps
Reps
Note
Note
(2nd Triceps MR) Wt
(2nd Abs MR)
Wt
Reps
Reps
Weighted Bosu Crunch
Note: For your convenience, blank space is provided on Lower Tier logs for organizational ease (no 2nd exercise is listed). For example, one could use the
Tier One MR Pool Log and write in exercises when using a higher Tier. This keeps all your MR exercise data in one place.
© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
Muscle Round "Pool" Exercise Log for Tier ••• Two •••
Thigh Compound Exercise Muscle Rounds
Wt
Wk Day 1st Thigh MR
p.1
Reps
Note
2nd Thigh MR
1
3
Hack Squat
Hip Sled
2
3
Standing Squat
Hip Sled
3
3
Leg Press
Standing Squat
4
3
Vert. Leg Pr. Smith
Leg Press
5
3
Standing Squat
Vert. Leg Pr.
Smith
6
3
Hack Squat
Hip Sled
7 C1
Leg Press
Hip Sled
7 C3
Smith Squat
Leg Press
Quad Isolation Muscle Rounds
Wk Day 1st Quad Iso MR
Wt
1
3
Smith Sissy Hack
3
3
Smith Sissy Hack
5
3
Sissy Squat
6
3
Smith Sissy Hack
7 C1
Knee Extension
7 C3
Smith Sissy Hack
© Scott W Stevenson
Reps
Note
(2nd Quad Iso MR)
Wt
Wt
Reps
Reps
Note: For your convenience, blank space is provided on Lower Tier logs for organizational ease (no 2nd exercise is listed). For example, one could use the
Tier One MR Pool Log and write in exercises when using a higher Tier. This keeps all your MR exercise data in one place.
© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
Muscle Round "Pool" Exercise Log for Tier ••• Two •••
p.2
Ham Isolation Muscle Rounds
Wk Day 1st Ham Iso MR
Wt
1
3
DB Lying Ham
2
3
Fetal Hamstring Curl
3
3
Iso Ham
4
3
DB Lying Ham
5
3
Fetal Hamstring Curl
6
3
DB Lying Ham
7 C1
Prone Ham
7 C3
Iso Ham
© Scott W Stevenson
Reps
(2nd Ham Iso MR)
Note
Wt
Reps
Calf Muscle Rounds
Wk Day 1st Calf MR
Wt
Reps
Note
2nd Calf MR
Wt
Reps
3rd Calf MR
1
3
Seated Calf
Choice Calf Ex.
Choice Calf
Ex.
3
3
Donkey Calf
Seated Calf
Seated Calf
4
3
Hip Sl. Calf Pr.
Leg Pr. Calf
Leg Pr. Calf
5
3
Donkey Calf
Seated Calf
Seated Calf
6
3
Seated Calf
Choice Calf Ex.
Choice Calf
Ex.
7 C1 Leg Pr. Calf
Seated Calf
Seated Calf
Hip Sl. Calf Pr.
Seated Calf
Seated Calf
7 C3
Wt
Reps
Note: For your convenience, blank space is provided on Lower Tier logs for organizational ease (no 2nd exercise is listed). For example, one could use the
Tier One MR Pool Log and write in exercises when using a higher Tier. This keeps all your MR exercise data in one place.
© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
Muscle Round "Pool" Exercise Log for Tier ••• Two •••
Biceps Muscle Rounds
Wk Day 1st BIceps MR
1
3
Concentration Curl
2
3
Spider Curl
3
3
Scott Curl
4
3
EZ-Bar Curl
5
3
Concentration Curl
6
3
Concentration Curl
7 C1
Spider Curl
7 C3
EZ-Bar Curl
Forearm Muscle Rounds
Wk Day 1st Forearm MR
© Scott W Stevenson
p.3
Wt
Reps
Note
Wt
Reps
Note
(2nd BIceps MR) Wt
Reps
Note: For your convenience, blank space is provided on Lower Tier logs for organizational ease (no 2nd exercise is listed). For example, one could use the
Tier One MR Pool Log and write in exercises when using a higher Tier. This keeps all your MR exercise data in one place.
© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
Muscle Round "Pool" Exercise Log for Tier ••• Two •••
Back Thickness Muscle Rounds
Wk Day 1st Back Thickness MR Wt
p.4
Reps
Note
(2nd Back Thickness MR) Wt
1
4
Supported DB Row
CG Cable Row
2
4
Machine Row
CG Cable Row
3
4
CG Cable Row
Supported DB Row
4
4
HS DY Row
Supp. T-Bar Row
5
4
Machine Row
CG Smith Row
6
4
Supported DB Row
CG Cable Row
7 C2
BO BB Row
CG Cable Row
7 C4
Machine Row
HS DY Row
Back Width Muscle Rounds
Wk Day 1st Back Width MR
Wt
© Scott W Stevenson
Reps
Note
(2nd Back Width MR)
1
4
Camelback Row
2
4
CG Upright Pulldown
DB Pullover
3
4
Cross-cable
Pulldowns
CG Upright Pulldown
4
4
HS Pulldown
Pulldown M. Grip
5
4
CG Pulldown
Rack Chin
6
4
Camelback Row
Machine Pullover
7 C2
DB Pullover
7 C4
Rack Chin
Cross-cable
Pulldowns
Pullover - Choice
Machine Pullover
Wt
Reps
Reps
Note: For your convenience, blank space is provided on Lower Tier logs for organizational ease (no 2nd exercise is listed). For example, one could use the
Tier One MR Pool Log and write in exercises when using a higher Tier. This keeps all your MR exercise data in one place.
© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
Muscle Round "Pool" Exercise Log for Tier ••• Two •••
Chest Muscle Rounds
Wk Day 1st Chest MR
p.5
Wt
Reps
Note
2nd Chest MR Wt
Low Incline Scoop
Fly
HS Wide Press
HS Decline Pr
HS Incline Pr
4 4
Pec Deck Push
Press
HS Decline Pr
5 4
HS Wide Press
6 4
Low Incline Scoop
Fly
Low-High Cable Fly
1 4
2 4
3 4
7 C2
3rd Chest MR Wt
Reps
Low Incline Scoop
Fly
Low-High Cable Fly
HS Decline Pr
Smith Flat Press
HS Decline Pr
Wt
Reps
Note
2nd Delt MR
1 4 DB Side Lat
Select. OH Pr
2 4
Select. OH Pr
EZ Bar front raises
Reps
Low-High Cable Fly
7 C4 Inc Bench Pr
Deltoid Muscle Rounds
Wk Day 1st Delt MR
© Scott W Stevenson
3 4 Machine Lat
EZ Bar front
raises
4 4
HS OH Pr - Back Pad
Uni. Cable Lat
5 4
EZ Bar front raises
Rev DB OH
Pr
6 4 DB Side Lat
Select. OH Pr
7 C2 DB Side Lat
Smith OH Pr
7 C4 EZ Bar front raises
Select. OH Pr
Wt
Reps
3rd Delt MR
Wt
Reps
Note: For your convenience, blank space is provided on Lower Tier logs for organizational ease (no 2nd exercise is listed). For example, one could use the
Tier One MR Pool Log and write in exercises when using a higher Tier. This keeps all your MR exercise data in one place.
© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
Muscle Round "Pool" Exercise Log for Tier ••• Two •••
Triceps Muscle Rounds
Wk Day 1st Triceps MR
1
4
Choice Triceps Cmpd
2
4
Pressdown (Var)
3
4
CG Smith Press
4
4
Choice Triceps Iso
5
4
Pressdown (Var)
6
4
Choice Triceps Cmpd
7 C2
CG Machine Press
7 C4
CG BB Press
Abs Muscle Rounds
Wk Day 1st Abs MR
1
4
Ab Machine Crunch
2
4
Bosu Crunch
3
4
Smith Machine
Crunches
4
4
Leg Lift (Wt'ed)
5
4
Rev. Crunch
6
4
Ab Machine Crunch
7 C2
Smith Machine
Crunches
7 C4
Ab Machine Crunch
© Scott W Stevenson
p.6
Wt
Wt
Reps
Reps
Note
Note
(2nd Triceps MR) Wt
(2nd Abs MR)
Wt
Reps
Reps
Weighted Bosu Crunch
Note: For your convenience, blank space is provided on Lower Tier logs for organizational ease (no 2nd exercise is listed). For example, one could use the
Tier One MR Pool Log and write in exercises when using a higher Tier. This keeps all your MR exercise data in one place.
© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
Muscle Round "Pool" Exercise Log for Tier ••• Three •••
Thigh Compound Exercise Muscle Rounds
Wt
Wk Day 1st Thigh MR
p.1
Reps
Note
2nd Thigh MR
1
3
Hack Squat
Leg Press
2
3
Standing Squat
Hip Sled
3
3
Leg Press
Standing Squat
4
3
Vert. Leg Pr. Smith
Leg Press
5
3
Standing Squat
Vert. Leg Pr.
Smith
6
3
Hack Squat
Hip Sled
7 C1
Leg Press
Hip Sled
7 C3
Smith Squat
Leg Press
Quad Isolation Muscle Rounds
Wk Day 1st Quad Iso MR
Wt
1
3
Smith Sissy Hack
3
3
Smith Sissy Hack
5
3
Sissy Squat
6
3
Smith Sissy Hack
7 C1
Knee Extension
7 C3
Smith Sissy Hack
© Scott W Stevenson
Reps
Note
(2nd Quad Iso MR)
Wt
Wt
Reps
Reps
Note: For your convenience, blank space is provided on Lower Tier logs for organizational ease (no 2nd exercise is listed). For example, one could use the
Tier One MR Pool Log and write in exercises when using a higher Tier. This keeps all your MR exercise data in one place.
© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
Muscle Round "Pool" Exercise Log for Tier ••• Three •••
p.2
Ham Isolation Muscle Rounds
Wk Day 1st Ham Iso MR
Wt
1
3
DB Lying Ham
2
3
Fetal Hamstring Curl
3
3
Iso Ham
4
3
DB Lying Ham
5
3
Fetal Hamstring Curl
6
3
DB Lying Ham
7 C1
Prone Ham
7 C3
Iso Ham
© Scott W Stevenson
Reps
(2nd Ham Iso MR)
Note
Wt
Reps
Calf Muscle Rounds
Wk Day 1st Calf MR
Wt
Reps
Note
2nd Calf MR
Wt
Reps
3rd Calf MR
1
3
Seated Calf
Choice Calf Ex.
Choice Calf
Ex.
3
3
Donkey Calf
Seated Calf
Seated Calf
4
3
Hip Sl. Calf Pr.
Leg Pr. Calf
Leg Pr. Calf
5
3
Donkey Calf
Seated Calf
Seated Calf
6
3
Seated Calf
Choice Calf Ex.
Choice Calf
Ex.
7 C1 Leg Pr. Calf
Seated Calf
Seated Calf
Hip Sl. Calf Pr.
Donkey Calf
Donkey Calf
7 C3
Wt
Reps
Note: For your convenience, blank space is provided on Lower Tier logs for organizational ease (no 2nd exercise is listed). For example, one could use the
Tier One MR Pool Log and write in exercises when using a higher Tier. This keeps all your MR exercise data in one place.
© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
Muscle Round "Pool" Exercise Log for Tier ••• Three •••
Biceps Muscle Rounds
Wk Day 1st BIceps MR
1
3
Concentration Curl
2
3
Spider Curl
3
3
Scott Curl
4
3
EZ-Bar Curl
5
3
Concentration Curl
6
3
BB Curl
7 C1
Spider Curl
7 C3
EZ-Bar Curl
Forearm Muscle Rounds
Wk Day 1st Forearm MR
1 3
Rev. EZ Curl
2
3
Beh. Bk. BB Wrist Curl
3
3
Preacher Hammer
Curl
4
3
Standing DB Wrist
Curl
5
3
Rev. Cable Curl
6
3
Beh. Bk. BB Wrist Curl
7 C1
Beh. Bk. BB Wrist Curl
7 C3
J-Curl
© Scott W Stevenson
p.3
Wt
Reps
Note
Wt
Reps
Note
(2nd BIceps MR) Wt
Reps
Note: For your convenience, blank space is provided on Lower Tier logs for organizational ease (no 2nd exercise is listed). For example, one could use the
Tier One MR Pool Log and write in exercises when using a higher Tier. This keeps all your MR exercise data in one place.
© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
Muscle Round "Pool" Exercise Log for Tier ••• Three •••
Back Thickness Muscle Rounds
Wk Day 1st Back Thickness MR Wt
p.4
Reps
Note
(2nd Back Thickness MR) Wt
1
4
Supported DB Row
CG Cable Row
2
4
Machine Row
CG Cable Row
3
4
CG Cable Row
Supported DB Row
4
4
HS DY Row
Supp. T-Bar Row
5
4
Machine Row
CG Smith Row
6
4
Supported DB Row
CG Cable Row
7 C2
BO BB Row
CG Cable Row
7 C4
Machine Row
HS DY Row
Back Width Muscle Rounds
Wk Day 1st Back Width MR
Wt
© Scott W Stevenson
Reps
Note
(2nd Back Width MR)
1
4
Camelback Row
2
4
CG Upright Pulldown
DB Pullover
3
4
Cross-cable
Pulldowns
CG Upright Pulldown
4
4
HS Pulldown
Pulldown M. Grip
5
4
CG Pulldown
Rack Chin
6
4
Camelback Row
Machine Pullover
7 C2
DB Pullover
7 C4
Rack Chin
Cross-cable
Pulldowns
Pullover - Choice
Machine Pullover
Wt
Reps
Reps
Note: For your convenience, blank space is provided on Lower Tier logs for organizational ease (no 2nd exercise is listed). For example, one could use the
Tier One MR Pool Log and write in exercises when using a higher Tier. This keeps all your MR exercise data in one place.
© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
Muscle Round "Pool" Exercise Log for Tier ••• Three •••
Chest Muscle Rounds
Wk Day 1st Chest MR
© Scott W Stevenson
p.5
Wt
Reps
Note
2nd Chest MR Wt
Reps
3rd Chest MR Wt
Low Incline Scoop
Fly
HS Wide Press
HS Decline Pr
Pec Deck
Cable C-O (lo-hi)
HS Incline Pr
4 4
Pec Deck Push
Press
HS Decline Pr
Cable C-O (hilo)
Smith Decline Pr
5 4
HS Wide Press
6 4
Low Incline Scoop
Fly
Low-High Cable Fly
1 4
2 4
3 4
7 C2
Smith Flat Press
HS Decline Pr
Pec Deck Push
Press
Cable C-O (hilo)
HS Decline Pr
Smith Flat Press
HS Decline Pr
7 C4 Inc Bench Pr
Deltoid Muscle Rounds
Wk Day 1st Delt MR
Low Incline Scoop
Fly
Low-High Cable Fly
Wt
Reps
Note
2nd Delt MR
Pec Deck
Wt
Reps
3rd Delt MR
1 4 DB Side Lat
Select. OH Pr
Rev. Pec Fly
2 4
Select. OH Pr
DB Side Lat
3 4 Machine Lat
EZ Bar front
raises
4 4
HS OH Pr - Back Pad
Uni. Cable Lat
Rev DB OH
Pr
Lying DB Lat
5 4
EZ Bar front raises
Rev DB OH
Pr
Rev. Pec Fly
6 4 DB Side Lat
Select. OH Pr
BO DB Lat
7 C2 DB Side Lat
Smith OH Pr
Rev. Pec Fly
7 C4 EZ Bar front raises
Select. OH Pr
Lying DB Lat
EZ Bar front raises
Reps
Wt
Reps
Note: For your convenience, blank space is provided on Lower Tier logs for organizational ease (no 2nd exercise is listed). For example, one could use the
Tier One MR Pool Log and write in exercises when using a higher Tier. This keeps all your MR exercise data in one place.
© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
Muscle Round "Pool" Exercise Log for Tier ••• Three •••
Triceps Muscle Rounds
Wk Day 1st Triceps MR
1
4
Choice Triceps Cmpd
2
4
Pressdown (Var)
3
4
CG Smith Press
4
4
Choice Triceps Iso
5
4
Pressdown (Var)
6
4
Choice Triceps Cmpd
7 C2
CG Machine Press
7 C4
CG BB Press
Abs Muscle Rounds
Wk Day 1st Abs MR
1
4
Ab Machine Crunch
2
4
Bosu Crunch
3
4
Smith Machine
Crunches
4
4
Leg Lift (Wt'ed)
5
4
Rev. Crunch
6
4
Ab Machine Crunch
7 C2
Smith Machine
Crunches
7 C4
Ab Machine Crunch
© Scott W Stevenson
p.6
Wt
Wt
Reps
Reps
Note
Note
(2nd Triceps MR) Wt
(2nd Abs MR)
Wt
Reps
Reps
Note: For your convenience, blank space is provided on Lower Tier logs for organizational ease (no 2nd exercise is listed). For example, one could use the
Tier One MR Pool Log and write in exercises when using a higher Tier. This keeps all your MR exercise data in one place.
© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
A Bodybuilding Training System
Virgin Voyage
by
Scott W. Stevenson, PhD
www.fortitudetraining.net
© Scott W. Stevenson
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
Fortitude Training BASIC VERSION (Volume Tiers I, II and III)
©Scott W. Stevenson
All Rights Reserved
Fortitude Training Manual
103
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
Fortitude Training TURBO VERSION (Volume Tiers I, II and III)
104
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
©Scott W. Stevenson
All Rights Reserved
Fortitude Training Manual
127
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
Training Logs for all FT Versions
Training Logs
Training Logs are on the following pages for the standard layouts for:
• BASIC Version - Volume Tier I
• BASIC Version - Volume Tier II
• BASIC Version - Volume Tier III
• TURBO Version - Volume Tier I
• TURBO Version - Volume Tier II
• TURBO Version - Volume Tier III
• Generic Log Page for Pool of Muscle Round Exercises
See above for Training Overview Sheets for the BASIC and TURBO Versions of
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Transaction ID: 4F472017JN066283E
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Fortitude Training Manual
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Transaction ID: 4F472017JN066283E
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Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
©Scott W. Stevenson
All Rights Reserved
Fortitude Training Manual
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Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
138
Buyer: Danilo Coppola (danilo.copp@gmail.com)
Transaction ID: 4F472017JN066283E
©Scott W. Stevenson
All Rights Reserved
Fortitude Training Manual
139
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Transaction ID: 4F472017JN066283E
140