CHEST
UPPER CHEST
Incline Barbell Press
Incline Dumbbell Press
Incline Dumbbell Fly
Low-Pulley Cable Fly
Decline Push-Up
Incline Hammer Press
MIDDLE CHEST
Barbell Bench Press
Dumbbell Bench Press
Dumbbell Fly
Mid-Pulley Cable Fly
Machine Fly (Pec Deck)
Machine Press
LOWER CHEST
Decline Barbell Press
Decline Dumbbell Press
Decline Dumbbell Fly
High-Pulley Cable Fly
Chest Dip (Weighted)
Decline Hammer Press
NOTES:
Wide grip emphasizes outer
chest, narrow grip emphasizes
inner. Machine incline press,
neutral grip (palms together)
emphasizes the pecs more than
a pronated grip (palms forward).
Close-Grip Pull Down
Reverse-Grip Lat Pull Down
Barbell Row
Close-Grip Row (T-Bar)
Dumbbell Row
Machine Row
Straight-Arm Lat Press Down
Pull-Up (Weighted)
Close-Grip Pull-Up
NOTES:
outer traps, close targets inner.
Close shrug targets traps, wide Pull downs: Wide spacing
targets delts. Behind back
emphasizes outer lats (width).
shrug: Pronated (thumbs in)
Closer spacing creates depth.
targets middle traps/back,
Overhand grip targets outer lats,
thumbs forward (neutral grip)
underhand targets inner lats,
emphasizes upper traps.
neutral grip targets all.
Cable row: Wide spacing targets
SIDE DELTOID
Dumbbell Lateral Raise
Cable Lateral Raise
Machine Lateral Raise
Barbell Upright Row
Bent-Over Cable Raise
Reverse Cable Crossover
Machine Rear Deltoid Fly
BACK
UPPER BACK
Barbell Shrug
Dumbbell Shrug
Barbell Upright Row
Seated Cable Row
MIDDLE BACK
Wide-Grip Pull Down
LOWER BACK
Lumbar Extension
Dead Lift
Good-Morning Lift
SHOULDERS
FRONT DELTOID
Barbell Shoulder Press
Dumbbell Shoulder Press
Dumbbell Front Raise
Barbell Front Raise
Cable Front Raise
REAR DELTOID
Bent-Over Dumbbell Raise
ROTATOR CUFF
External Rotation
Internal Rotation
Incline Side Raise
NOTES:
Neutral grip (palms facing
each other) targets anterior
delts better than a pronated
(forward) for overhead
presses. Front dumbbell
raises: Alternate palms facing
down and facing each other,
alternating arms. With any lateral
movements, the higher you go,
the more the traps are utilized.
Upright row: Wide grip targets
delts, narrow grip targets traps
muscles.
NOTES:
Wide grip focuses on inner
biceps, close grip targets outer.
EZ Bar curl lessens wrist stress.
With dumbbell curls, keep
thumb close to plate to activate
more muscle fibers. Rope
pushdown creates partial
pronation of wrist, emphasizing
outer lateral head. Reverse
underhand bar pushdown
focuses effort on inner long head
of tricep. A pronated (palm
down) grip emphasizes outer
lateral head.
Lying tricep extensions: Wide
grip emphasizes inner tricep
(long head), narrow grip targets
outer (lateral).
Barbell squat: narrow stance
for outer quads and abductors,
shoulder with targets whole
thigh, wider, for inner quad
Leg press: Feet low on plate
for quads, high for glutes and
hams. Feet wide for inner
quads, close for outer quads,
shoulder width for whole.
Leg curl: Wide spacing for inner
hams, narrow for outer. Toes
straight for all parts, inward for
inner, outward for outer
Calves: Point feet ahead for
whole, out for inner, in for outer.
Wide stance for inner, close for
outer (straight ahead).
Decline Cable Crunch/Twist
Hanging Side Knee Crunches
done kneeling or standing.
Dumbbell and barbell pullovers
emphasize serratus anterior
muscles. DO NOT USE HEAVY
WEIGHT; will leave shoulder
vulnerable to injury.
ARMS
BICEPS
Barbell Curl
Reverse Grip Barbell Curl
Dumbbell Curl
Concentration Curl
Cable Curl
(Single, Double High)
Preacher Curl
Machine Curl
TRICEPS
Triceps Pushdown
(V or Straight Bar)
Reverse Tricep Pushdown
(Straight-Bar)
Weighted Dips
Overhead Extension
(Rope, DB, French)
Lying Triceps Extension
(Skull Crushers)
Close-Grip Bench Press
Dumbbell Kickback
Standing Leg Curl
Stiff-Leg Dead Lift*
*Helps build glutes
FOREARMS
Wrist Curl
Reverse Wrist Curl
Reverse Barbell Curl
Hammer Curl
LEGS
QUADRICEPS (FRONT)
Leg Extension
Barbell Squat*
Leg Press
Hack Squat
Lunge*
HAMSTRINGS (REAR)
Lying Leg Curl (Double, Single)
CALVES
Standing Calf Raise
Donkey Calf Raise
Machine Calf Raise
Seated Calf Raise
NOTES:
Leg ext: Feet close together,
outer quad, feet apart inner
quad. Toes upward all quad
sections, toes in for inner quad
(teardrop), outward hits outer
quad.
ABS
UPPER ABS
Sit-Up
Crunch
Rope Crunch
Machine Crunch
LOWER ABS
Incline Leg Raise
Hanging Leg Raise
Knee-Up
Reverse Crunch
OBLIQUES
Twisting Sit-Up
Oblique Crunch
Cable Oblique Crunch
Dumbbell Side Bend
Dumbbell Pullover
Wood Chops ( To high or low)
NOTES:
Rope crunch places emphasis
on serratus muscles.
Cable oblique crunch can be
© 617Fitness.com 2010 - 2011
SAMPLE SPLIT
Day 1 -- Chest and Triceps
Day 2 -- Back, Shoulders, Biceps
Day 3 -- Legs
Decline Bench Press (Wide Grip) on SM
Decline Bench Press (Close Grip) on SM
Flat Bench Press (Wide Grip) on SM
Flat Bench Press (Close Grip) on SM
Incline Bench Press (Wide Grip) on SM
Seated Close Grip Cable Rows
Bent Over Barbell Rows on SM
Wide Grip Lat Pull Downs
Close Grip (V-Handle) Lat Pulldowns
Squats on SM
Seated Plate Press
Leg Extensions
Lying Leg Curls
Barbell Lunges
Deadlifts
Incline Dumbbell Flyes
High Pulley Cable Crossovers
Mid Pulley Cable Crossovers
Low Pulley Cable Crossovers
Straight Bar Cable Tricep Extensions
Reverse Grip Straight Bar Extensions
V-Bar Cable Tricep Pushdowns
Rope Cable Pushdowns
Abs
Decline Bench Situps
Rope Cable Crunches
Dumbbell Sidebends
Overhead Barbell Press on SM
Front Barbell Shrugs on SM
Behind the Back Barbell Shrugs on SM
Dumbbell Lat Raises
Bent Over Seated Dumbbell Rear Raises
Wide Grip Barbell Curls --superset-Close Grip Barbell Curls
Dumbbell Curls
Hammer Curls
Inward (in front of chest) Hammer Curls
Calves
Standing Calf Machine Neutral Position
Standing Calf Toes Out
Standing Calf Toes In
Abs
Decline Bench Situps
Rope Cable Crunches
Dumbbell Sidebends
Cable Curls Wide Grip
Cable Curls with V-Bar Attachment
Calves
Standing Calf Machine Neutral Position
Standing Calf Toes Out
Standing Calf Toes In
Day 4 -- Arms (Heavy Weight)
Day 5 -- Cardio
Notes:
Wide Grip Barbell Curls --superset-Close Grip Barbell Curls
Day 6 -- Off
SM = Smith Machine, which provides
balance and stability, helps cut down on
injury.
Day 7 -- Repeat
Dumbbell Curls
Hammer Curls
Inward (in front of chest) Hammer Curls
Cable Curls Wide Grip --superset -Straight Bar Cable Tricep Extensions
Cable Curls with V-Bar Attachment
--superset-- Rope Cable Pushdowns
V-Bar Cable Tricep Pushdowns
All exercises have 4 sets -- 1 warm-up
and 3 heavy sets. First heavy set, you
should be able to perform 8 reps.
Second set 6-7 reps, and last set 4-5
reps. As it becomes easier increase the
weight.
On the days you do arms as a secondary
group, do lighter weight, higher
repetitions. Then go heavier on Arms
day.
Reverse Grip Straight Bar Extensions
As your body gets used to this routine,
substitute in other exercises listed above,
paying attention to how the motions are
similar and the muscles that would be
involved to perform those exercises.
Always use good form, don't rush the
routine or use jerking motions to lift the
weight (such as swaying back and forth
to curl heavier dumbbells on bicep curls).
© 617Fitness.com 2010 - 2011
SUPPLEMENTATION
BCAA’s
CREATINE
CHONDROITIN/GLUCOSAMINE/MSM (Joints)
GLUTAMINE
L-ARGININE
MULTI-VITAMIN
PROTEIN (Whey, Casein, Soy)
Drinking 16oz. of cold
water when you first
wake up can boost
your metabolism by
30%!
Always consult a
physician prior to
starting any
supplementation.
--The Journal of Clinical Endocrinology &
Metabolism
A LITTLE MATH
BASAL METABOLIC RATE: Calories Burned If You Stayed In A Resting State All Day
Men: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years)
Women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)
To gain weight, you’d want to increase your caloric intake, compensating for calories burned by
various activity throughout the day. To lose weight, you’d want to decrease your caloric intake.
PROTEIN
Beef
Chicken
Turkey
Pork
Eggs
Fish
Whey Protein
Casein Protein
Keep A Lifting Log To Track Progress
Lift 1 Warm-Up Set, And 3 Regular
Sets Per Exercise
Lift 6-8 Reps Per Set
Lift 3-4 Exercises Per Body Part,
Hitting From All Angles
Keep A Food Journal To Track Intake
WORK
SAMPLE
THE NUMBERS
SPLIT
PROTEIN
4 Calories Per Gram
A FEW TIPS
CARBS
4 Calories Per Gram
FAT
9 Calories Per Gram
Eat Every 2-3 Hours
Consume Majority Of Carbs In The
Morning
Foods To Choose
Consume 1-1.5g Of Protein Per Pound
Of Body Weight Daily
RECOMMENDED DAILY MACRONUTRIENT BREAKDOWN:
45% Carbohydrates / 35% Protein / 20% Fats
Consume Protein Before And After
Workouts
CARBS
Fruits
Wheat Bread
Oatmeal
Brown Rice
Sweet Potatoes
Rye Bread
Wheat Pasta
Multi-Grain Cereals
FATS
Flax-Seed
Olives
Oils (Olive or Canola)
Sour Cream
Nuts
Seeds
VEGETABLES
Asparagus
Broccoli
Mushrooms
Spinach
Celery
Tomatoes
Peppers
Carrots
Green Beans
Helpful Tip:
Avoid the inner aisles of the supermarket
whenever possible. The healthy
unprocessed foods can be found on the
perimeter. The exceptions are wheat
pastas, canned/frozen vegetables, and
frozen meats.
Drink At Least A Half Gallon Of Water
Daily
Limit Carb Intake Before Bed
Get 8 Hours Of Sleep Every Night
DID YOU KNOW?
There are 3,500 calories in one
pound of body fat!
If you want to lose a pound this week,
either create a caloric deficit in your food
intake over the next seven days and up
your cardio this week to increase your
caloric burn!
© 617Fitness.com 2010 - 2011
Set 1
Set 2
Set 3
Set 4
Weight/Reps
Weight/Reps
Weight/Reps
Weight/Reps
DAY 5
DAY 4
DAY 3
DAY 2
DAY 1
Chosen Exercise
(Note: Choose 3-4 Exercises Per Body Part)
© 617Fitness.com 2010 - 2011
Calories
Protein (g)
Carbs (g)
Fat (g)
Chosen Foods
Calories
Protein (g)
Carbs (g)
Fat (g)
Chosen Foods
Calories
Protein (g)
Carbs (g)
Fat (g)
Chosen Foods
Calories
Protein (g)
Carbs (g)
Fat (g)
Chosen Foods
Calories
Protein (g)
Carbs (g)
Fat (g)
Chosen Foods
Calories
Protein (g)
Carbs (g)
Fat (g)
Meal 1
Chosen Foods
Meal 2
TOTALS
Meal 3
TOTALS
Meal 4
TOTALS
Meal 5
TOTALS
Meal 6
TOTALS
TOTALS
DAILY GRAND TOTALS
© 617Fitness.com 2010 - 2011