All exercises 8-­‐15 reps unless posted (15 being all out to failure!!!) Three sets of each exercise unless posted If Posted (7s): indicates 12-­‐15 reps for 7 sets with 30 sec rest between set Drop sets: 3 consecutive sets to failure with 10 sec rest in between = 1 set (do 3 sets of this) Unilateral – one handed Bilateral – two handed Designed for Nathan Detracy by Nathan DeTracy. www.EvolveLifeByDesign.com The following workout program is Nathan’s routine while working towards his pro card and is not written specifically for anyone else except himself. Use Programs at own risk. Day 1: Back/Bi/Forearm Ext Week 1 Back – Bent over T bar rows, Lat pull down (leaning back, close grip), Duel pulley lat pull down (leaning forward), Hammer strength reverse grip pull downs, Full dead lifts Bi – Cable cross curls (7’s) Forearms – Bent bar Reverse curls (grip with your thumbs so that at the end of the movement you can roll your wrists back and contract with your brachioradialis (forearms) Week 2 Back – Unilateral dumbbell bent over rows, Wide neutral grip lat pull down (palms facing each other), Duel pulley bilateral lat pull down, High row machine, Cable seated row (low back arched, chest out), ¼ dead lifts, Low back ext Bi – Unilateral dumbbell curls (7’s) Forearms – Reverse grip straight bar extensions (on a preacher curl bench) Week 3 Back – Reverse grip bent over barbell rows (palms up), Pull ups (use a incline bench to put your feet on and spot as needed), Duel pulley lat pull down, Seated hammer strength unilateral row, Hammer strength bilateral high row (palms up), Full dead lifts Bi – Bent bar standing bilateral curls (7’s) Forearms – Bent bar Reverse curls (grip with your thumbs so that at the end of the movement you can roll your wrists back and contract with your brachioradialis -­‐ forearms) Designed for Nathan Detracy by Nathan DeTracy. www.EvolveLifeByDesign.com The following workout program is Nathan’s routine while working towards his pro card and is not written specifically for anyone else except himself. Use Programs at own risk. Day 2: Chest/Tri/Forearm Flexors Week 1 Chest -­‐ Dumbbell incline press, Hammer strength incline chest press, Hammer strength flat chest press Dumbbell incline fly, Decline Cable fly (7’s) Tris -­‐ Weighted Dips (7’s) Forearms – Cable straight bar wrist curls (use an upper pulley with a straight bar) Week 2 Chest -­‐ Smith machine incline press, Incline cable press, Flat straight bar bench press, Decline hammer strength chest press, Pec deck (7’s) Tris – Behind the neck unilateral tri extensions (7’s) Forearms – Seated behind the back bar wrist curls (sit on the edge of a bench holding a bar behind your back towards your butt, curl it with your forearms) Week 3 Chest -­‐ Incline straight bar bench press, Dumbbell flat press, Cable neutral fly, Incline seated bench cable flys (7’s) Tris – Reverse grip bent bar tri extensions (7’s) Forearms – Cable straight bar wrist curls Designed for Nathan Detracy by Nathan DeTracy. www.EvolveLifeByDesign.com The following workout program is Nathan’s routine while working towards his pro card and is not written specifically for anyone else except himself. Use Programs at own risk. Day 3: Shoulders/Traps/Forearm ext Week 1 Shoulders – Dumbbell shoulder press, Bent over dumbbell lateral rows, Reverse pec deck, Cable cross laterals (7’s) Traps – Bar shrugs (drop set) Forearms – Reverse grip straight bar wrist extensions Week 2 Shoulders – Heavy dumbbell laterals (elbows slightly bent), Hammer strength shoulder press, Bent over rear delt straight bar rows, Bent over dumbbell laterals (7s on the bench), Straight bar front raises (thumbs on top, elbows locked, raise to shoulder level) Traps – Dumbbell shrugs (7’s) Forearms – Bent bar Reverse curls (grip with your thumbs so that at the end of the movement you can roll your wrists back and contract with your brachioradialis -­‐ forearms) Week 3 Shoulders – Machine rear delt seated high row, Machine lateral, Cable reverse flys, Smith machine shoulder press (7’s behind the neck), Dumbbell front raises Traps – Hammer shrug (7’s) Forearms – Reverse grip straight bar wrist extension Designed for Nathan Detracy by Nathan DeTracy. www.EvolveLifeByDesign.com The following workout program is Nathan’s routine while working towards his pro card and is not written specifically for anyone else except himself. Use Programs at own risk. Day 4: Bi/Tri/Forearms Week 1 Bi – Single arm hammer strength concentration curl, Seated incline bent bar cable curl, Dumbbell hammer curls, Cable cross curls(7’s) Tri – Weighted dips, One-­‐arm flat bench dumbbell skull crushers, Straight bar cable extension, Behind the neck dumbbell extensions (7’s) Forearms – Seated behind the back bar wrist curls Week 2 Bi – Dumbbell incline one arm preacher curl (use an incline bench and lay one arm on the incline), Free weight bent bar curl, Dumbbell seated one arm concentration curl (seated let the dumbbell hang and then curl it using just the elbow joint and keeping the shoulder joint out of it), Dumbbell hammer curls (7’s) Tri – Dip press down machine, Straight bar skull crushers, French press (behind the neck use a bent bar and do unilateral extensions), Rope ext (7’s) Forearms – Seated behind the back bar wrist curls Week 3 Bi – Cable cross curl, Dumbbell seated one arm concentration curl, Straight bar curls, Wide grip cable bent bar curls(7s) Tri – Cable bent bar skull crushers, Weighted dips, Behind the neck rope one arm extension, Reverse grip single arm cable extensions (7’s) Forearms – Seated behind the back bar wrist curls Designed for Nathan Detracy by Nathan DeTracy. www.EvolveLifeByDesign.com The following workout program is Nathan’s routine while working towards his pro card and is not written specifically for anyone else except himself. Use Programs at own risk. Day 5: Quads/Hams/Seated Calves Week 1 Quads – Leg ext (7’s), Free weight squats (wide stance), Vertical Leg press (wide stance) Hams – Lying curls (15 toes pointed in/15 toes pointed out), Seated leg curl (unilateral) Seated calves – Drop sets Week 2 Quads – Leg ext (7’s), Heavy walking lunges (20 steps), Hack Machine (ft close and deap) Hams – Heavy lying leg curls, Standing one leg curls, High rep dead lifts (20 reps) Seated calves – Heavy (5 sets) Week 3 Quads -­‐ Leg ext (7’s), Free weight squats (wide stance), Vertical Leg press (wide stance) Hams – Standing heavy one leg curls, Lying heavy leg curls, Seated ham curls (7’s) Seated calves – Drop sets Designed for Nathan Detracy by Nathan DeTracy. www.EvolveLifeByDesign.com The following workout program is Nathan’s routine while working towards his pro card and is not written specifically for anyone else except himself. Use Programs at own risk. Body Measurements Sheet Measurements in inches on both sides of body (where applicable) Shoulders Chest Waist Hips Date Neck (Widest part of the shoulder) (At nipple line) (At belly button) (Widest part of the butt/hip area) R L R L R L R L R L R L R L Thighs Calf Arms (Between hip bone and Knee cap) (Large part of the calve) (Largest part of the arm) Pics Taken -­‐ Facing front -­‐ Facing to the right -­‐ Facing back Notes: Designed for Nathan Detracy by Nathan DeTracy. www.EvolveLifeByDesign.com The following workout program is Nathan’s routine while working towards his pro card and is not written specifically for anyone else except himself. Use Programs at own risk.