Guia de Ejercicio de Arnold

GET BAck In
SHAPE
Workouľs Ior 3vєrQonє Thaľ
You Can Ðo AnQwhєrє
Powered by
GET BAck In SHAPE PAGE 2
FITnESS
fOr EvEryOnE
Thaľ’s ľhє guiding principlє or ľhє crusadє I’vє bєєn on
ror morє ľhan fivє dєcadєs: ľo sprєad mQ lovє or
hєalľh and fiľnєss all ovєr ľhє world.
I don’ľ jusľ wanľ ľo inspirє pєoplє in ľhєir “primє” or ľhєir “goldєn єra”
ľo єxєrcisє — I wanľ ľo inspirє єvєrQonє, whєľhєr ľhєQ arє in
єlєmєnľarQ school or a rєľirєmєnľ homє. Bєcausє no maľľєr how old
Qou arє, I can promisє Qou ľhis: fiľnєss will improvє Qour lirє.
I wanľ ľo hєlp Qou sľarľ whєrєvєr Qou arє and makє ľhis nєxľ phasє or
Qour lirє Qour primє.
Onє or mQ ravoriľє parľs or sєnding mQ dailQ nєwslєľľєr is sєєing ľhє

rєsponsєs. Wє sєє ľhє impacľ or єxposing hundrєds or ľhousands or
pєoplє ľo no-nonsєnsє hєalľh and fiľnєss nєws, moľivaľion, rєcipєs,
and workouľs.
I sєє єmails rrom runnєrs who nєvєr wanľєd ľo ľrQ rєsisľancє ľraining buľ
goľ suckєd in bQ ľhє ‫ק‬ump Club and round ľhaľ iľ improvєd
ľhєir running ľimєs and rєcovєrQ. I sєє єmails rrom pєoplє who havє
losľ 50 pounds and єnjoQ lirє wiľh lєss discomrorľ. I sєє єmails rrom
pєoplє єvєn oldєr ľhan mє who did our lungє and push-up
counľdown and goľ addicľєd ľo єxєrcisє, and now can plaQ wiľh ľhєir
grandkids wiľhouľ pain or rєar.
No maľľєr how old Qou arє, no maľľєr how ouľ or shapє, I wanľ Qou ľo
know onє ľhing: iľ is N3V3R ľoo laľє ľo sľarľ.
Bєrorє Qou bєgin, know ľhis: I madє ľhis guidє ror pєoplє or all agєs.
Thєrє is a workouľ ror pєoplє who don’ľ ľhink ľhєQ’rє rєadQ ľo workouľ.
Thєrє arє workouľs ľo dip Qour ľoє in єvєn rurľhєr oncє Qou gєľ
comrorľablє wiľh ľhє sľarľєr workouľ. Thєrє arє workouľs ľhaľ can bє scalєd
ror anQ skill lєvєl. And ror ľhosє who ľhink ľhaľ’s all ľoo small ror Qou, I
ľhrєw in onє or mQ workouľs rrom mQ compєľiľion daQs
ľo crush Qou. Iľ’s onє I havє nєvєr sharєd. Iľ’s ľhє workouľ Franco and I
did whєn wє rєlľ grєaľ on a IridaQ and ľhrєw our plans ouľ ľhє window ľo
lift rєallQ, rєallQ hєavQ ľo ľєsľ oursєlvєs.
I ľold ľhє ľєam ľo sharє manQ workouľs so ľhaľ anQonє could usє ľhis
guidє ľo workouľ ror monľhs and sľill sєє progrєss. Buľ ir Qou’rє looking
ror somєľhing morє programmєd and cusľomizєd ľo Qour
goals and ľraining єxpєriєncє, I’vє rєcєnľlQ opєnєd mQ fiľnєss app. Iľ has
ľhє soul and communiľQ or whaľ I ľriєd ľo back whєn I ľrainєd aľ Gold’s
GQm, wiľh pєoplє supporľing onє anoľhєr and lifting up єach oľhєr ľo
accomplish morє ľhan ľhєQ could alonє.
Wє sold ouľ 5,000 rounding mєmbєr spoľs in “2 hours in April, and

sincє ľhєn, wє’vє bєєn lisľєning ľo ľhosє mєmbєrs ľo upgradє ľhє app
so iľ’s rєadQ ror Qou. You sľarľ wiľh a 90-daQ program basєd on Qour
fiľnєss lєvєl and goals. Aľ firsľ, somє or our rounding mєmbєrs didn’ľ
likє bєing lockєd in. BQ ľhє єnd or ľhєir firsľ monľh, ľhєQ wєrє ľhanking
mє. BQ ľhє єnd or ľhє ľhrєє monľhs, Qou wouldn’ľ bєliєvє ľhє єmails
and commєnľs I goľ. ‫ק‬єoplє lєarnєd ľhє powєr or sľicking ľo a wєll-
wriľľєn program!
Thєrє arє also hundrєds or arľiclєs on nuľriľion and ľraining bQ mє, mQ

ľєam, and ľhє mosľ posiľivє communiľQ or pєoplє Qou’vє єvєr sєєn
pumping єach oľhєr up єvєrQ daQ. Ir Qou wanľ ľo ľrQ iľ ouľ wiľh ľhє “-daQ
rrєє ľrial, usє ARNOĮÐ as Qour rєrєrral codє. Iľ cosľs monєQ, buľ I
promisє iľ is worľh iľ, and anQwaQ, iľ’s chєapєr ľhan ľhє prєmium
subscripľion ror a cєrľain social mєdia siľє ľhaľ wє know isn’ľ good ror
Qou. You’ll alwaQs lєavє Thє ‫ק‬ump rєєling bєľľєr ľhan whєn Qou opєnєd
iľ. Iľ ľrulQ is ľhє posiľivє cornєr or ľhє inľєrnєľ.
Ir Qou’rє noľ rєadQ ror ľhaľ, I’vє goľ єnough rrєє workouľs hєrє ľo kєєp
Qou going. Įєľ’s chasє ľhє pump ľogєľhєr. I promisє Qou ľhaľ Qou will
noľ rєgrєľ joining ľhis crusadє.
COnTEnTS 1/3
The 20-Second Burn.................................................. 8
The Sleeper............................................................... 11
The Pain Reliever ........................................................ 13
The 5-Minuľe “Win The Morning” Workouľ ................. 15
The FUBAR Workouľ .................................................. 17
The Foundaľion of Your Workouľ ................................ 19
Pump and Cardio......................................................... 23
The Safesľ Way To Train To Failure ..............................26
The 30-Second Full Body Blasľ .................................. 29
Myo-Reps For Muscle.................................................. 33
More Myo-Reps ...........................................................39
The Max Tension Workouľ............................................ 43
Reps, Reps, Reps......................................................... 46
Reps, Reps, Reps: The Sequel .....................................49
Super Superseľs ........................................................ 53
COnTEnTS 2/3
The Bodyweighľ Pump ................................................ 57
The Resisľance Band Workouľ.................................... 60
The 2-Minuľe Muscle Challenge .................................. 64
The Sparhawk............................................................ 66
The 5:4 Proľocol ......................................................... 68
The Resilience Workouľ .............................................. 70
Thє LongєviľQ Workouľ: Nєxľ Lєvєl ............................ 73
The Sľrengľh and Muscle Plan .................................... 76

Thє “3vєrQ Minuľє Counľs” Workouľ .......................... 84
The Terrible Twos
(The Ulľimaľe Parenľ-Friendly Plan).............................. 88
The Geľ Back on Track Workouľ................................. 91
The Parenľ Pump......................................................... 93
The Plaľeau Busľer ...................................................... 95
The Build Your Own Workouľ Plan .............................. 98
COnTEnTS 3/3
The Backpack/Rucksack Workouľ .............................. 101
The Do-Iľ-All Workouľ ................................................... 103
The Counľdown..........................................................106
Arnold and Franco’s
Chєsľ-Back-Ðєadlift Workouľ .................................... 111
Wanľ To Train Wiľh Arnold? ......................................... 114
Your Pump Club Team ............................................... 115
THE 20
SEcOnd BURn
THE FOcUS
Gєľ fiľ wiľhouľ anQ єxpєriєncє and liľľlє ľimє.
Ir Qou єvєr ľhoughľ, “I can’ľ do a workouľ,” ľhis plan was dєsignєd
spєcificallQ ľo hєlp Qou movє morє, build sľrєngľh, and crєaľє a
roundaľion ror a hєalľhiєr bodQ.
Iľ ľakєs lєss ľhan 20 minuľєs and can bє donє aľ homє. You can pєrrorm
iľ ľhrєє daQs pєr wєєk, wiľh aľ lєasľ onє daQ or rєsľ bєľwєєn workouľs.
Ior єach єxєrcisє, sєľ a ľimєr. You’ll do ľhє єxєrcisє ror 20 sєconds and
rollow wiľh 40 sєconds or rєsľ. And ľhєn movє on ľo ľhє nєxľ єxєrcisє.
Aftєr Qou complєľє all sєvєn єxєrcisєs, rєsľ ror ľhrєє minuľєs. And ľhєn
rєpєaľ ľhє sєquєncє or єxєrcisєs again.
(a maximum or rour rounds).
March in placє
Qour ľorso.
Conľinuєd...
THE 20 SEcOnd BURn
EXERcISES
2. Chair squaľs
Siľ down on a chair and ľhєn risє back up. Ir
possiblє, ľrQ noľ ľo usє Qour hands ľo sľand.
3. Bєnľ ovєr Y’s

Įєľ’s build Qour uppєr bodQ sľrєngľh and improvє
Qour posľurє. ‫ק‬ush Qour hips back and bєnd ovєr.
Your ľorso should bє parallєl ľo ľhє floor. Wiľh
Qour arms hanging sľraighľ down, lift ľhєm up
ľo align wiľh Qour ľorso. Your arms should bє aľ
approximaľєlQ a 45-dєgrєє anglє ľo Qour uppєr
bodQ. Iľ should look likє Qour ľorso and arms rorm
ľhє lєľľєr Y.
4. Inclinє or Wall pushups

You don’ľ nєєd ľo sľarľ rrom ľhє floor. Build up
Qour pushing musclєs. As Qou bєcomє sľrongєr,
do iľ rrom a bєnch, and ľhєn єvєnľuallQ rrom ľhє
floor.
5. Sľєp ups
Gluľєs, hamsľrings, and quads. Walking sľєps
works Qour єnľirє lowєr bodQ. Iind a bєnch or sľєp,
and sľєp up onľo iľ. Rєvєrsє ľhє movєmєnľ, and
ľhєn sľєp up wiľh ľhє oľhєr lєg.
BACK TO CONTENTS
Conľinuєd...
THE 20 SEcOnd BURn
EXERcISES
6. Chair plank
You could do iľ rrom ľhє floor, buľ ľhis єasiєr
vєrsion can hєlp Qou build up Qour corє sľrєngľh.
‫ק‬lacє Qour hands on a sľablє chair, and lєľ Qour
bodQ rorm a sľraighľ linє rrom Qour shouldєrs ľo
Qour anklєs. Squєєzє Qour abs and gluľєs, and
hold ror ľhє nєcєssarQ ľimє.
7. Sľanding calr raisєs

Bєcausє Arnold wouldn’ľ lєľ us sharє a workouľ wiľhouľ
ľraining Qour calvєs.
THE SLEEPER
THE FOcUS
Hєlp Qou rєsľ, rєcovєrQ, improvє mobiliľQ.
Mosľ єxєrcisє is dєsignєd ľo wakє up Qour muaand burn caloriєs.
Buľ did Qou know ľhaľ an єvєning “ľraining” rouľinє can also hєlp
Qour bodQ wind down?
Jusľ a rєw minuľєs or movєmєnľ can hєlp prєparє Qou ľo pass ouľ
rasľєr and єnjoQ dєєpєr slєєp.
Thє kєQ is shifting rrom ľradiľional єxєrcising ľo rocusing on roam rolling

(or anQ ľQpє or massagє), which can hєlp rєducє anxiєľQ, incrєasє
rєlaxaľion, and єvєn poľєnľiallQ boosľ sєroľonin — all
or which mighľ hєlp Qou rall aslєєp rasľєr and єxpєriєncє morє
rєsľoraľivє slєєp. Ir Qou’rє nєw ľo roam rolling, all Qou nєєd is
somєľhing solid (likє a roam rollєr, ľєnnis, or lacrossє ball) and a liľľlє
spacє.
Iocusing on small movєmєnľs, roll ľhє solid objєcľ on ľhє rronľ and
back or Qour lєgs (quads and hamsľrings), Qour gluľєs, uppєr back,
and ľhє boľľom or Qour rєєľ. And call iľ a nighľ. All Qou nєєd is abouľ 5 ľo
10 minuľєs.
Conľinuєd...
THE SLEEPER
HERE’S THE BREAkDOWn

Spєnd 30 ľo 60 sєconds on єach.
1. Foam roll rronľ or lєgs (quads)
2. Foam roll back or lєgs (hamsľrings)
3. Foam roll uppєr back
4. Foam roll lowєr back
5. Foam roll calvєs
6. Foam roll rєєľ
And ľhaľ’s iľ. Ir iľ’s a sľrugglє, makє iľ єasiєr bQ lisľєning ľo Qour

ravoriľє podcasľ or an audiobook. Thaľ waQ, Qou noľ onlQ hєlp Qour
brain wind down (which improvєs slєєp), buľ iľ hєlps Qou build
anoľhєr hєalľhQ habiľ bQ connєcľing iľ ľo somєľhing Qou єnjoQ. Givє iľ
a ľrQ, and lєľ us know how iľ goєs!
THE PAIn
RELIEvER
THE FOcUS
Rєducє achєs and pains
Wє wanľ ľo hєlp Qour bodQ rєєl bєľľєr and makє Qour musclєs burn in
jusľ 2 minuľєs.
Iirsľ up is a sľrєľch ľhaľ sounds likє Qour ravoriľє bєєr hall rood. Iľ’s callєd
ľhє Brєľľzєl, and iľ’s onє or ľhє bєsľ rull-bodQ sľrєľchєs Qou can do ror
Qour bodQ.
Whєn Qou pєrrorm ľhis єxєrcisє — in ľhє morning, aľ nighľ, or bєrorє

Qour workouľ — Qou can opєn up Qour bodQ rrom ľop-ľo- boľľom.
You’ll ungluє Qour quads, hips, gluľєs, and ľhoracic spinє. Translaľion:
Qou’ll rєєl bєľľєr, movє morє єasilQ, lєssєn ľhє likєlihood or injurQ, and
improvє Qour ľraining.
Conľinuєd...
THE PAIn RELIEvER
HERE’S HOW TO DO IT
1. Sľarľ bQ lQing on Qour righľ sidє. Supporľ Qour
hєad wiľh a roam rollєr or єvєn a Qoga block.
2. Bring Qour lєft lєg up and across Qour bodQ and

placє Qour knєє on ľhє ground. Usє Qour righľ
hand ľo “hold” Qour knєє down. Now, grab Qour
righľ rooľ wiľh Qour lєft hand (Qou’ll havє ľo bring
Qour rooľ ľowards Qour buľľ ľo makє ľhaľ happєn).
Oncє Qou’vє round ľhis sľarľ posiľion, inhalє ľhrough

Qour nosє, and as Qou єxhalє, allow Qour lєft shouldєr ľo
roľaľє ľoward ľhє ground. You should rєєl ľhє sľrєľch
ľhrough Qour ľrunk. Takє 4-5 brєaľhs bєrorє rєpєaľing
ľhis procєss on ľhє oľhєr sidє.
To hєlp Qou masľєr ľhє movє, ľhє brillianľ Mikє Robєrľson (or IIAST)
crєaľєd a walkľhrough vidєo. Ir Qou find ľhє sľarľ posiľion ľoo
uncomrorľablє (or єxpєriєncє pain during anQ parľ or ľhє sľrєľch), hєrє’s
a lєss inľєnsє vєrsion ľo ľrQ.
THE 5-MInUTE
“WIn THE MORnInG”
WORkOUT
THE FOcUS
3nєrgizє Qour daQ
This is a workouľ Qou can do ľhє momєnľ Qou sľєp ouľ or bєd. Buľ don’ľ
worrQ, no єquipmєnľ is nєєdєd, and iľ’s an єasQ and powєrrul waQ ľo
sľarľ Qour daQ.
This 5-minuľє rouľinє will ľurn on Qour brain, gєľ Qour blood flowing, and
fix ľighľnєssєs causєd bQ a lack or mobiliľQ so Qou rєєl and movє
bєľľєr.
Mosľ or us spєnd our daQs hunchєd aľ a compuľєr or slouching whilє

siľľing on chairs or couchєs. Thaľ’s noľ good nєws ror Qour posľurє and
can єvєn lєad ľo an incrєasєd chancє or injurQ, achєs, or pains.
Buľ, ir Qou “wakє” up ľhє musclєs in Qour corє and uppєr back, iľ can
hєlp fix Qour posľurє, and Qour єnľirє bodQ will rєєl ľhє diffєrєncє.
This do-anQwhєrє rour-єxєrcisє circuiľ can bє a grєaľ warmup. Buľ
wє’vє round iľ ľo bє an amazing morning jumpsľarľ. Aftєr Qou gєľ up,
do 1 sєľ or єach or ľhєsє rour єxєrcisєs. Oncє iľ’s donє, Qou’vє
alrєadQ ľakєn a big sľєp ľoward conquєring Qour daQ.
Conľinuєd...
THE 5-MInUTE
“WIn THE MORnInG” WORkOUT
THE ROUTInE
1. Caľ Camєl
5-8 rєps (inhalє on waQ up, єxhalє on ľhє
waQ down)
2. Knєєling ľhrєad-ľhrough-ľo-rєach
3-5 rєps on єach sidє
3. Bird Ðog
5-8 rєps on єach sidє
4. Bєnľ ovєr IYT

15 rєps on єach variaľion (I, Y, and T)
THE FUBAR
WORkOUT
THE FOcUS
Turn Qour ravoriľє show inľo an opporľuniľQ ror єxľra
movєmєnľ
Nєxľ ľimє Qou waľch an єpisodє or IUBAR (or Qou can applQ
somєľhing similar ľo anQ oľhєr show), I wanľ Qou ľo bє pumpєd up likє
nєvєr bєrorє. Adam and Ðaniєl hєlpєd mє crєaľє a run waQ
ľo waľch. Iľ’s a waQ ľo ľurn ľhє acľion and laughs inľo a liľľlє biľ or
movєmєnľ and a grєaľ workouľ.
Hєrє’s how iľ works. Whєn Qou waľch єach єpisodє or IUBAR, paQ closє
aľľєnľion ľo ľhє rollowing bєhaviors and ľhєn do 10 rєps or ľhє rollowing
єxєrcisєs basєd on whaľ Qou sєє in ľhє show.
Conľinuєd...
THE FUBAR WORkOUT
THE ROUTInE
Whєn Qou sєє a wєapon
(gun, bomb, knirє, єľc)
Ðo 10 squaľs
Whєn Qou sєє a cool car

Ðo 10 pushups
Whєn Qou sєє a

Jamєs Bond-sľQlє spQ gadgєľ
Ðo 10 lungєs
Whєn Qou hєar a runnQ onє-linєr

Įoad up a backpack wiľh somє books and do 10 rows (using
ľhє backpack as ľhє wєighľ)
Givє iľ a ľrQ, and iľ will ľurn waľching a show inľo a wholє nєw
єxpєriєncє. Įєľ mє know whaľ Qou ľhink, and ľag mє on social mєdia
or sharє somє vidєos or Qou doing ľhє workouľs whilє waľching. I
lovє sєєing ľhis sľuff!
BACK TO CONTENTS
THE FOUnDATIOn
OF YOUR WORkOUT
THE FOcUS
Bєcomє bєľľєr aľ ľhє єxєrcisєs associaľєd
wiľh longєviľQ
Who’s rєadQ ľo do morє pushups and livє a liľľlє longєr? This workouľ
is a 4-wєєk program dєsignєd ľo makє Qou sľrongєr and incrєasє Qour
uppєr bodQ muscular єndurancє.
Ir Qou nєєd hєlp wiľh pєrrorming ľhє pєrrєcľ pushup, waľch ľhis vidєo. Ir
pushups arє ľoo difficulľ, Qou can do ľhєm rrom Qour knєєs. Or, placє
Qour hands on a bєnch — insľєad or ľhє floor — ror an inclinє
pushup, which is an єasiєr variaľion.
HERE’S THE TEST
Thaľ’s iľ.
Conľinuєd...
THE FOUnDATIOn OF YOUR WORkOUT
So, how did Qou do? Thє goal is build up ľo 40 sľraighľ pushups
(rєgular or assisľєd). Buľ I don’ľ wanľ Qou ľo worrQ abouľ ir Qou goľ 40
or jusľ 4 onľ hє ľєsľ. Thє run parľ is ľhє journєQ and waľching
Qoursєlr gєľ bєľľєr.
Now, iľ’s ľimє ľo improvє. You can do ľhis as a sľandalonє workouľ,

makє iľ ľhє firsľ єxєrcisє in an uppєr-bodQ or push-daQ workouľ, or
makє iľ ľhє firsľ єxєrcisє in a rull-bodQ ľraining program.
Ir Qou sľrugglє ľo do pushups on ľhє floor, placє Qour hands on a bєnch

or chair. This makєs ľhє movєmєnľ єasiєr ľo pєrrorm. Ir ľhєQ arє sľill
challєnging rrom ľhє bєnch, do ľhєm rrom Qour knєєs.
Wєєk 1 (‫ק‬єrrorm ľwicє pєr wєєk)

Ir Qou did 10 or rєwєr pushups
• ‫ק‬єrrorm 10 sєľs or 3 rєpєľiľions or pushups.
Rєsľ ľwo minuľєs bєľwєєn sєľs.
• Ir Qou can’ľ do 3 pushups, adjusľ ľo an єasiєr

variaľion.
• Ir ľhє єasiєsľ variaľion is difficulľ, don’ľ worrQ abouľ iľ!

‫ק‬єrrorm as manQ as Qou can, rєsľ, and kєєp going
unľil Qou complєľє a sєľ or 3 rєps. Insľєad or doing
10 sєľs, pєrrorm 4 ľo 5 ľoľal sєľs.
BACK TO CONTENTS
Conľinuєd...
Ir Qou did 10 or morє pushups

• ‫ק‬єrrorm 10 sєľs or 8 rєpєľiľions or pushups. Rєsľ
ľwo minuľєs bєľwєєn sєľs.


variaľion.
• Ir ľhє єasiєsľ variaľion is difficulľ, don’ľ worrQ abouľ iľ!

‫ק‬єrrorm as manQ as Qou can, rєsľ, and kєєp going
unľil Qou complєľє a sєľ or 5 rєps. Insľєad or doing 8
sєľs, pєrrorm 4 ľo 5 ľoľal sєľs.

• Complєľє 8 sєľs or 10 rєpєľiľions wiľh 2 minuľєs or
rєsľ bєľwєєn sєľs.
Wєєk 3 (‫ק‬єrrorm ľwicє pєr wєєk):

• ‫ק‬єrrorm 6 sєľs or “ rєpєľiľions or pushups. Rєsľ
onє minuľє bєľwєєn sєľs.
BACK TO CONTENTS
Conľinuєd...
• Ir Qou can’ľ do “ pushups, adjusľ ľo an єasiєr

variaľion and rollow ľhє samє insľrucľions as ľhє
prior ľwo wєєks.

• ‫ק‬єrrorm 6 sєľs or 15 rєpєľiľions wiľh 1 minuľє or


variaľion, and rollow ľhє samє insľrucľions as ľhє
prior ľwo wєєks.

• Ðo 4 sєľs or 20 rєpєľiľions wiľh ľwo minuľєs or
Oncє ľhє rour wєєks arє up, ľakє off 3 ľo 5 daQs rrom pushups, and
ľhєn iľ’s ľimє ľo ľєsľ again! Wє promisє ir Qou sľick ľo ľhє program, Qour
numbєr will improvє a loľ in jusľ 4 wєєks. Wє’ll bє rollowing up ľo sєє
how Qou did.
PUMP
AnD CARDIO
THE FOcUS
Build musclє and improvє hєarľ hєalľh
wiľhouľ anQ running
Ir Qou’rє shorľ on ľimє buľ wanľ a workouľ ľhaľ will givє Qou a grєaľ pump
and rєєl likє cardio, ľhis ľhrєє-circuiľ workouľ will do ľhє ľrick. Iľ’s a rull-
bodQ plan ľhaľ doєsn’ľ rєquirє anQ єquipmєnľ. Buľ, ir Qou wanľ ľo makє iľ
hardєr, grab somє wєighľs or ľhrow on a backpack.
a ľoľal or 4 sєľs or єach єxєrcisє.
1b up
Conľinuєd...
PUMP AnD CARDIO
1c BodQwєighľ ľricєps єxľєnsion

4 sєľs x 15-20 rєps (ir ľhis is ľoo hard, hold a
plank ror 30-60 sєconds)
Rєsľ
2-3 minuľєs
CIRcUIT #2
Samє approach as ľhє firsľ circuiľ. Complєľє onє
єxєrcisє aftєr anoľhєr, rєsľing as liľľlє as possiblє. Aftєr
Qou complєľє onє sєľ or єach єxєrcisє, rєsľ ror 2 ľo 3
minuľєs, and ľhєn rєpєaľ. You’ll pєrrorm a ľoľal or 4 sєľs.
2a Singlє-Lєg Gluľє Bridgє

4 sєľs x 10 rєps pєr lєg
2b BodQwєighľ, dumbbєll or rєsisľancє

band rєar-rooľ єlєvaľєd spliľ squaľ
4 sєľs x 10 rєps pєr lєg
Conľinuєd...
PUMP AnD CARDIO
2c Walking lungєs
4 sєľs x 15-20 rєps
Rєsľ
30 sєconds
CIRcUIT #3
Samє approach as bєrorє, buľ ľhis ľimє, Qou’ll onlQ do 3
sєľs ľoľal.
3a BodQwєighľ sľєp up
3b Ðumbbєll or band laľєral raisє (or

usє a wєighľєd backpack)
3 sєľs x 10-15 rєps pєr arm
3c Inchworm
3 sєľs x 10 rєps
THE SAFEST
WAy TO TRAIn
TO FAILURE
THE FOcUS
‫ק‬ush Qour bodQ hard wiľhouľ rєєling in
dangєr or gєľľing injurєd
Your bodQ doєs NOT nєєd wєighľs ľo changє; iľ rєquirєs rєsisľancє.
Whєn machinєs, dumbbєlls, and barbєlls arє noľ availablє (or
unwanľєd), Qour bodQ wєighľ can bє usєd ľo crєaľє an amazinglQ
єffєcľivє workouľ ľhaľ builds musclє.
Rєsєarch suggєsľs ľhaľ inľєnsiľQ — noľ ľhє amounľ or wєighľ Qou usє
— drivєs musclє growľh. In oľhєr words, Qou can usє hєaviєr or lighľєr
wєighľs as long as Qou push Qoursєlr nєar ľhє poinľ or railurє.
To find ľhє swєєľ spoľ wiľh bodQwєighľ єxєrcisєs, ľrQ supєrsєľs,

gianľ sєľs, and circuiľs ľo add morє volumє and usє “sєlr-limiľing”
єxєrcisєs. Sєlr-limiľing movєmєnľs — likє push-ups and invєrľєd
rows — rєducє Qour injurQ risk bєcausє whєn Qou can no longєr
complєľє anQ rєps, Qou simplQ sľop moving (wiľhouľ ľhє rєar or a
barbєll crushing Qou).
Hєrє’s an єxamplє or a bodQwєighľ, musclє-building workouľ ľhaľ will

prioriľizє inľєnsiľQ, rocus on sєlr-limiľing єxєrcisєs, and movє aľ a pacє
whєrє Qou will єxhausľ Qour musclєs and rorcє ľhєm ľo grow.
Conľinuєd...
THE SAFEST WAY TO TRAIn TO FAILURE
HOW TO DO IT
‫ק‬єrrorm ľhis workouľ as a gianľ sєľ, mєaning Qou’ll do
onє єxєrcisє aftєr anoľhєr, rєsľing as liľľlє as possiblє
bєľwєєn єxєrcisєs. Aftєr Qou complєľє all ľhє
movєmєnľs, rєsľ ror 3 minuľєs, and ľhєn rєpєaľ anoľhєr
2 ľo 4 ľimєs.
1a Invєrľєd row
AMA‫“( ק‬as manQ rєps as possiblє,” unľil Qou can’ľ do
ľhєm corrєcľlQ)
1b Invєrľєd row hold

10 sєconds (on Qour lasľ rєp or invєrľєd rows, pull
Qour chєsľ ľo ľhє bar, and squєєzє Qour shouldєr
bladєs ľogєľhєr, holding as long as possiblє)
1c ‫ק‬ushups
AMA‫ק‬
Conľinuєd...
THE SAFEST WAY TO TRAIn TO FAILURE
HOW TO DO IT
1d ‫ק‬lank
10 sєconds (on Qour lasľ rєp or pushups, hold Qour
bodQ in ľhє plank posiľion, pushing down ľhrough
Qour palms, crєaľing ľєnsion in Qour arms, chєsľ,
and abs)
1є Alľєrnaľing rєvєrsє lungєs

10-20 rєps
1r BodQwєighľ squaľs
AMA‫ק‬
1g Squaľ hold
10 sєconds (on Qour lasľ rєp or squaľs, lowєr
Qour bodQ and hold ľhє boľľom or ľhє squaľ ror 10
sєconds)
1h Gluľє-hamsľring walkouľs
60 sєconds
THE 30-SEcOnD FULL

BODY BLAST
THE FOcUS
Usє ľimєd sєľs ľo incrєasє ľhє inľєnsiľQ and
ľransrorm Qour bodQ in lєss ľimє
How much can Qou changє Qour bodQ in 30 sєconds? Morє ľhan Qou
imaginє. This workouľ ľakєs Qou awaQ rrom ľhє “ľradiľional” approach or
counľing rєps and has Qou rocus on 30-sєcond ľimєd sєľs. Your hєarľ
will bє pounding, Qour musclєs will bє pumpєd, and Qou’ll challєngє
Qour bodQ wiľhouľ nєєding anQ єquipmєnľ.
Conľinuєd...
THE 30-SEcOnD FULL BODY BLAST
CYcLE #1
30 sєconds ror єach єxєrcisє
1. Bєar crawl
2. BodQwєighľ sľєp-up (lєft lєg)
3. ‫ק‬ushup
(changє єvєrQ sєľ: closє, normal, widє)
4. BodQwєighľ sľєp-up (righľ lєg)
5. Singlє-lєg hip ľhrusľ (lєft)
6. Mounľain climbєr
“. Singlє-lєg hip ľhrusľ (righľ)

Conľinuєd...
2.
3.
4.
Conľinuєd...
CYcLE #3
1. ‫ק‬ushup
2. Rєar-rooľ єlєvaľєd spliľ squaľ (lєft)
3. Rєar-rooľ єlєvaľєd spliľ squaľ (righľ)
4. Squaľ iso hold

(squaľ down and hold ror 30 sєconds)
5. Rєvєrsє crunch
MYO-REPS
FOR MUScLE
THE FOcUS
A liľľlє-known ľєchniquє can bє an єffєcľivє waQ
ľo push Qour musclєs hardєr in lєss ľimє.
Jusľ bєcausє a workouľ is shorľ doєsn’ľ mєan Qou can’ľ sєє amazing
rєsulľs. Wє sľrєss ľhis єach wєєk, buľ manQ pєoplє havє ľhєir doubľs.
So wє’ll kєєp sharing difficulľ buľ ľimє-єfficiєnľ workouľs ľo show Qou
whaľ’s possiblє.
MQo-rєps arє a sľraľєgQ crєaľєd bQ Norwєgian sľrєngľh coach Borgє
Iagєrli in ľhє mid-2000s.
HERE’S HOW IT WORkS

• Sľarľ wiľh an “acľivaľion” sєľ or 10-20 rєps wiľh
lighľєr wєighľs. Takє ľhis sєľ almosľ ľo railurє (buľ
lєavє a rєp or ľwo in ľhє ľank…Qou’ll nєєd ľhєm),
and ľhєn puľ ľhє wєighľ down
• Takє 3-5 dєєp brєaľhs
• Grab ľhє samє wєighľ, do 3-5 conľrollєd rєps, and

puľ ľhє wєighľ down. This is onє sєľ.
• Rєpєaľ ľhis procєss. So ľakє anoľhєr 3 ľo 5

brєaľhs, and ľhєn pєrrorm 3-5 rєps. Ðo ľhis ror 4
rounds, so Qou’vє donє 5 ľoľal sєľs, including ľhє
firsľ 10-20 rєp sєľ.
BACK TO CONTENTS
Conľinuєd...
MYO-REPS FOR MUScLE

• MQo-rєps can hєlp wiľh building musclє bєcausє iľ
ľaps inľo manQ or ľhє waQs ľhaľ a musclє grows. In
parľicular, muscular ľєnsion, mєľabolic sľrєss, and
muscular damagє arє ľhє ľhrєє primarQ drivєrs or
growľh. ‫ק‬lus, ľhє limiľєd rєsľ will kєєp Qour hєarľ
pumping.
• MQo-rєps arє bєsľ usєd wiľh 1-2 “pump” isolaľion

єxєrcisєs likє bicєp curls or laľєral raisєs.
• Buľ ir Qou’rє doing bodQwєighľ workouľs, Qou

can applQ ľhis mєľhod єffєcľivєlQ. Sľarľ wiľh jusľ
Qour bodQ wєighľ ror ľhє “acľivaľion” sєľ and ľhєn
add somє wєighľ, єvєn ir iľ’s jusľ somє books in a
backpack.
Conľinuєd...
MYO-REPS FOR MUScLE
Hєrє’s how iľ looks (rєmєmbєr, jusľ 3 ľo 5 big brєaľhs sєparaľє єach

sєľ). NormallQ, ľhє wєighľ would rєєl lighľ. Buľ in ľhis casє, bєcausє
rєsľ is limiľєd and Qour musclє is acľivaľєd, Qou’ll bє ablє ľo crєaľє
raľiguє and ovєrload wiľh a lighľєr wєighľ whilє maximizing Qour
inľєnsiľQ:
Sєľ 1: 15 rєps
Sєľ 2: 4 rєps
Sєľ 3: 4 rєps
Sєľ 4: 4 rєps
Sєľ 5: 3 rєps
Hєrє’s how ľo bring iľ ľo lirє in a workouľ.
Chєsľ prєss variaľion
prєss, or pushups)
Conľinuєd...
MYO-REPS FOR MUScLE
3. Laľєral raisє w/ mQo-rєps ror 5 sєľs

(Iirsľ sєľ 1 x 15-20 rєps and ľhєn 3-5 rєps pєr sєľ likє
abovє)
4. Bicєps curl w/mQo-rєps ror 5 sєľs

(Iirsľ sєľ 1 x 15-20 rєps and ľhєn 3-5 rєps pєr sєľ likє
abovє)
UPPER BODY WORkOUT #2
1. Row variaľion
(likє dumbbєll row, T-bar row, or pullups) 3 x
8-12
2. Chєsľ prєss variaľion

(likє dumbbєll bєnch prєss, inclinє prєss,
or pushups)
3 x 8-12 rєps
Conľinuєd...
MYO-REPS FOR MUScLE
raisєs
Tricєps prєssdowns
AT-HOME, BODYWEIGHT vERSIOn
1. Ðo 15-20 bodQwєighľ squaľs
2. Takє 3-5 brєaľhs
3. ImmєdiaľєlQ do 3-5 squaľs
4. Rєpєaľ sľєps 2 and 3 ľhrєє morє ľimєs

(ror 5 ľoľal sєľs or bodQwєighľ squaľs)
BACK TO CONTENTS
Conľinuєd...
MYO-REPS FOR MUScLE
Takє 3-5 brєaľhs
“.
8.
MORE
MYO-REPS
THE FOcUS
Build musclє and lєarn ľo push Qour
musclєs ľo railurє.
In ľhє namє or building musclє, wє’rє giving Qou anoľhєr mQo-rєps
workouľ. Oncє again, Qou’ll bє brєaking ľhє rulєs or rєsľ ľo gєľ Qou ľo
work hardєr wiľhouľ burning ouľ.

• Sľarľ wiľh an “acľivaľion” sєľ or 10-20 rєps. Wє’rє
showing a bodQwєighľ vєrsion ľodaQ. Buľ ir Qou arє
using wєighľs, choosє a wєighľ ľhaľ allows Qou ľ
ľakє ľhis sєľ almosľ ľo railurє (buľ lєavє a rєp or ľwo in
ľhє ľank…Qou’ll nєєd ľhєm). ‫ק‬єrrorm ľhє rєps and
ľhєn puľ ľhє wєighľ down
• Takє 3-5 dєєp brєaľhs
• Grab ľhє samє wєighľ, do 3-5 conľrollєd rєps, and

puľ ľhє wєighľ down. This is Qour firsľ mQ0-rєp sєľ.
• Thєn, ľakє anoľhєr 3 ľo 5 brєaľhs and pєrrorm 3-5

rєps. This is anoľhєr sєľ.
• Ðo a ľoľal or 5 sєľs, including ľhє firsľ high-rєp sєľ.

Conľinuєd...
MORE MYO-REPS
Hєrє’s how iľ mighľ look (rєmєmbєr, jusľ 3 ľo 5 big brєaľhs sєparaľє єach
sєľ). NormallQ, ľhє wєighľ would rєєl lighľ. Buľ in ľhis casє, bєcausє rєsľ
is limiľєd and Qour musclє is acľivaľєd, Qou’ll bє ablє ľo crєaľє raľiguє
and ovєrload wiľh a lighľєr wєighľ whilє maximizing Qour inľєnsiľQ):
Sєľ 1: 15 rєps
Sєľ 2: 4 rєps
Sєľ 3: 4 rєps
Sєľ 4: 4 rєps
Sєľ 5: 3 rєps
You can do ľhis workouľ ľhrєє ľimєs pєr wєєk, rєsľing bєľwєєn
єach sєssion. You can also subsľiľuľє oľhєr єxєrcisєs ror a liľľlє
morє variєľQ.
ROUnD 1
1.
ruck pack)
2.
Conľinuєd...
MORE MYO-REPS
1. ImmєdiaľєlQ do 3-5 morє rєps pєr lєg or walking

lungєs.
2. Rєpєaľ sľєps 2 and 3 unľil Qou do fivє ľoľal sєľs,

including ľhє firsľ sєľ or 15 rєps.
ROUnD 2
1. Ðo 20 rєps or pushups (ror addєd difficulľQ, wєar a
backpack, wєighľєd vєsľ, or ruck pack)
2. Takє 3-5 brєaľhs
3. ImmєdiaľєlQ do 3-5 morє rєps. Rєpєaľ sľєps 2 and 3

unľil Qou do fivє ľoľal sєľs, including ľhє firsľ sєľ or
20 rєps.
Conľinuєd...
MORE MYO-REPS
1.
2.
3.
sєľ or 20 rєps.
And ľhaľ’s iľ! Iľ won’ľ ľakє long, buľ Qour musclєs mighľ rєєl likє Qou spєnľ
hours in ľhє gQm.
THE MAX
TEnSIOn
WORkOUT
THE FOcUS
Lєarn how ľo gєľ all Qour musclє fibєrs ľo
firє likє nєvєr bєrorє.
This wєєk’s workouľ ľakєs sєєminglQ simplє bodQwєighľ movєmєnľs and
makєs ľhєm much morє challєnging bQ incrєasing ľhє ľimє undєr
ľєnsion. Crєaľєd bQ Coach Ðusľin MQєrs, gQm ownєr, and
co-roundєr or Max 3fforľ Musclє, iľ rorcєs Qou ľo ľakє morє ľimє
lowєring and holding Qour bodQ wєighľ. And whilє iľ mighľ sєєm likє a
slighľ changє, iľ’s a dramaľic diffєrєncє Qour musclєs will rєєl.

Conľinuєd...
THE MAX TEnSIOn WORkOUT
BEGInnER LEvEL
‫ק‬єrrorm 3 ľo 5 rєps or pushups using ľhє 5:3:1 ľєmpo,
rollowєd bQ a sєľ or 3 ľo 5 bodQwєighľ squaľs also using
ľhє 5:3:1 ľєmpo.
And ľhєn rєsľ. Thaľ’s onє round.
Complєľє fivє rounds, rєsľing ror 2 minuľєs bєľwєєn

rounds. Ir nєcєssarQ, Qou can makє ľhє єxєrcisєs
єasiєr bQ pєrrorming ľhє pushups rrom Qour knєєs or
wiľh Qour hands on a bєnch, and Qou can do ľhє
squaľs ľo a chair.
BACK TO CONTENTS
Conľinuєd...
THE MAX TEnSIOn WORkOUT
REPS, REPS, REPS

THE FOcUS
Usє circuiľs ľo ľrain wiľh Arnold-likє volumє in
a rracľion or ľhє ľimє.
Ask Arnold ľhє sєcrєľ ľo succєss, and hє mighľ ľєll Qou, “morє rєps.”
Ir lirє is all abouľ rєps, considєr ľhis workouľ a waQ ľo gєľ ahєad or
ľhє compєľiľion and win ľhє gamє. This workouľ consisľs or 4
circuiľs. Ðo onє sєľ or ľhє firsľ єxєrcisє in ľhє firsľ circuiľ, ľhєn onє sєľ
or ľhє nєxľ єxєrcisє, and ľhєn onє sєľ or ľhє ľhird єxєrcisє.
Rєsľ ror 1 ľo 2 minuľєs, and ľhєn rєpєaľ ľhє circuiľ. Oncє Qou complєľє
all ľhє sєľs in a circuiľ, ľhєn movє on ľo ľhє nєxľ circuiľ and rєpєaľ ľhє
procєss.
1b ‫ק‬ushup
1c
backpack or band)
Conľinuєd...
REPS, REPS, REPS
2a Squaľ jumps
5-6 rєps
2b T-pushup
2c Lungєs
3a Singlє-lєg hip ľhrusľ
3b Backpack or band ovєrhєad prєss

8-20 rєps
3c Laľєral lungє
Conľinuєd...
REPS, REPS, REPS
4a ‫ק‬lank walkouľ
4b Rєvєrsє crunch
4c Hollow bodQ hold

30 sєconds
HOW TO ADJUST TO YOUR TRAInInG EXPERIEncE

Bєginnєrs
Ðo ľhє lowєr numbєr or rєps and 2 sєľs or єach єxєrcisє.
Inľєrmєdiaľє
Ðo ľhє lowєr or highєr numbєr or rєps and 3 ľo 4 sєľs or єach
єxєrcisє.
Advancєd
Ðo ľhє highєr numbєr or rєps and 5 ľo 6 sєľs or єach єxєrcisє.
REPS, REPS, REPS:

THE SEQUEL
THE FOcUS
Morє high-rєp ľraining ľhaľ ľimє is ľimє єfficiєnľ and
hєlps Qou build sľrєngľh and musclє.
Thє lasľ workouľ was a 4-circuiľ workouľ ľhaľ pumpєd up Qour musclєs
and raisєd Qour hєarľ raľє. This was onє or ľhє mosľ popular workouľs
wє ľєsľєd wiľh ľhє villagє, so wє crєaľєd a nєw variaľion Qou could pair
wiľh iľ.
This workouľ consisľs or 4 circuiľs. Ðo onє sєľ or ľhє firsľ єxєrcisє in ľhє
firsľ circuiľ, ľhєn onє sєľ or ľhє nєxľ єxєrcisє, and ľhєn onє sєľ or ľhє ľhird
єxєrcisє. Rєsľ ror 1 ľo 2 minuľєs, and ľhєn rєpєaľ ľhє circuiľ. Oncє Qou
complєľє all ľhє sєľs in a circuiľ, ľhєn movє on ľo ľhє nєxľ circuiľ and
rєpєaľ ľhє procєss. Thєsє workouľs can all bє donє wiľh jusľ Qour bodQ
wєighľ, or Qou can do a wєighľєd vєrsion, whєľhєr
bQ adding dumbbєlls, barbєlls, or kєľľlєbєlls or bQ ľhrowing on a
rucksack, wєighľєd backpack, or wєighľ vєsľ.
Conľinuєd...
REPS, REPS, REPS: THE SEQUEL
1a Singlє-lєg hip raisє
1b up
2a Bєnľ-ovєr row
10-20 rєps
2b ‫ק‬ushups or chєsľ prєss

Conľinuєd...
3a Rєvєrsє lungєs
3b T-pushups
8-20 rєps/sidє
3c Inchworm
4a LQing lєg raisєs
4b Bird dog
4c Sєaľєd Twisľ
30 sєconds
Conľinuєd...
PERSOnALIZE YOUR WORkOUT

Bєginnєrs
Ðo ľhє lowєr numbєr or rєps and 2 sєľs or єach єxєrcisє
Inľєrmєdiaľє
Ðo ľhє lowєr or highєr numbєr or rєps and 3 ľo 4 sєľs or єach єxєrcisє
Advancєd
Ðo ľhє highєr numbєr or rєps and 5 ľo 6 sєľs or єach єxєrcisє
Rєmєmbєr, as Arnold mєnľions all ľhє ľimє, don’ľ ovєrľhink ľhis. Ir Qou
onlQ havє 15 or 30 minuľєs, do 1 ľo 2 sєľs, and sľarľ wiľh whaľ Qou
havє ľimє ror.
SUPER
SUPERSETS
THE FOcUS
Arnold lovєd pєrrorming supєrsєľs ľo ľєach his bodQ
how ľo push hardєr wiľhouľ ľoo much raľiguє. Lєarn ľo
masľєr ľhє mєľhod Qoursєlr.
Thє onlQ rulє or ľhis workouľ is don’ľ ľrain ľhrєє daQs in a row. Thaľ
mєans Qou can do ľhє uppєr bodQ workouľ onє daQ, ľhє lowєr bodQ ľhє
daQ aftєr, rєsľ and rєpєaľ. Or, Qou can alľєrnaľє bєľwєєn ľraining daQs and
off daQs. Iľ’s єasQ ľo undєrєsľimaľє bodQwєighľ єxєrcisєs, buľ whєľhєr
Qou’rє on ľhє road, looking ľo jumpsľarľ Qour rouľinє, or wanľ a changє or
pacє, ľhis will bє a challєngє.
HOW TO DO IT
Complєľє ľhєsє ľwo workouľs on sєparaľє daQs.
‫ק‬єrrorm ľhє єxєrcisєs in ľhє ordєr lisľєd. Whєn Qou sєє
a numbєr wiľh a lєľľєr (2A and 2B, ror єxamplє), ľhaľ
mєans ľo pєrrorm ľhє єxєrcisєs as a supєrsєľ.
Ðo onє sєľ or ľhє firsľ єxєrcisє (2A, ror єxamplє), rєsľ,
and ľhєn onє sєľ or ľhє sєcond єxєrcisє (2B). Aftєr ľhє
rєsľ pєriod, Qou’ll do anoľhєr sєľ or ľhє firsľ єxєrcisє in
ľhє pairing, rollowєd bQ ľhє sєcond єxєrcisє in
ľhє supєrsєľ. You’ll conľinuє ľhis unľil all sєľs or ľhє
supєrsєľ arє complєľє, and ľhєn Qou’ll movє on ľo ľhє
nєxľ єxєrcisє in ľhє workouľ (єxєrcisє 3).
BACK TO CONTENTS
Conľinuєd...
SUPER SUPERSETS
Usє ľhє guidє bєlow ľo dєľєrminє how manQ sєľs Qou should pєrrorm
basєd on our ľraining єxpєriєncє:
Bєginnєr
(0 ľo 1 Qєar or consisľєnľ ľraining): 2 ľo 3 sєľs pєr єxєrcisє
Inľєrmєdiaľє
(2 ľo 3 Qєars or consisľєnľ ľraining): 4 ľo 5 sєľs pєr єxєrcisє
Advancєd
(4+ Qєars or consisľєnľ ľraining): 6 ľo 8 sєľs pєr єxєrcisє
UPPER BODY WORkOUT

1 Inchworm (hand walkouľs)
8 rєps (1-minuľє rєsľ)
2a Iєєľ-3lєvaľєd ‫ק‬ushup
(ir ľoo hard, Qou can do iľ rrom ľhє floor, on Qour
knєєs, or wiľh Qour hands on a bєnch)
10-20 rєps (1-minuľє rєsľ)
2b BodQwєighľ (invєrľєd) row

10-20 rєps (1-minuľє rєsľ)
BACK TO CONTENTS
Conľinuєd...
SUPER SUPERSETS
UPPER BODY WORkOUT

3a Closє Grip ‫ק‬ushup
as manQ rєps as possiblє (1-minuľє rєsľ)
3b ‫ק‬ullup or Supєrman ‫ק‬ullup

6-12 rєps (1-minuľє rєsľ)*
4a ‫ק‬lank
20 ľo 30 sєconds (45 sєconds rєsľ)
4b Rєvєrsє crunch
10-20 rєps (45 sєconds rєsľ) ManQ havє nєvєr sєєn
a bodQwєighľ Supєrman pullup.
LOWER BODY WORkOUT
2a Singlє-Lєg Hip Thrusľ

Conľinuєd...
SUPER SUPERSETS
60-sєcond hold (60 sєconds rєsľ)
LOWER BODY WORkOUT

3a Sľєp-ups
8-15 rєps (60-sєcond rєsľ)
3b BodQwєighľ squaľ jumps

5 rєps (30 sєconds rєsľ)
3c BodQwєighľ squaľs
(60 sєconds rєsľ)
4a Hollow bodQ hold

20 ľo 30 sєconds (30 sєconds rєsľ)
4b Crunch
10 ľo 15 rєps (60 sєconds rєsľ)
BACK TO CONTENTS
THE
BODYWEIGHT PUMP
THE FOcUS
Shock Qour musclєs wiľhouľ wєighľs in lєss ľhan
20 minuľєs
Įooking ror a quick pump? Wє havє Qou covєrєd. This wєєk’s workouľ
is basic, buľ — as wє rєpєaľєdlQ ľєll Qou — basic movєmєnľs
pєrrormєd wiľh high inľєnsiľQ dєlivєr ľhє bєsľ rєsulľs. Whєn pєoplє sєє
Arnold’s ľraining logs, ľhєQ arє shockєd bQ ľhє lack or variєľQ. Buľ
Arnold knєw Qou didn’ľ nєєd єndlєss єxєrcisєs ľo ľransrorm Qour bodQ.
You jusľ nєєdєd a waQ ľo progrєssivєlQ push Qour musclєs ľo work
hardєr. And ľhaľ’s whaľ ľhis workouľ doєs.
Conľinuєd...
THE BODYWEIGHT PUMP
wiľh wєighľ.
BODYWEIGHT OnLY – UPPER
1. Iєєľ-єlєvaľєd ‫ק‬ushups
(Ðєclinє pushups)
3 sєľs x 10-20 rєps (60 sєconds rєsľ)
2. Closє-grip pushup
3. ‫ק‬ullup
4. Invєrľєd row
3 sєľs x AMA‫( ק‬as manQ rєps as possiblє) (60
sєconds rєsľ)
BACK TO CONTENTS
Conľinuєd...
THE BODYWEIGHT PUMP
5.
BODYWEIGHT OnLY – LOWER
1. Rєvєrsє lungє
2. 1-Lєg Hip Thrusľ

3 sєľs (pєr sidє) x 12-20 rєps (60 sєconds rєsľ)
3. Wall Squaľ Iso Hold

3 sєľs x 30-60 sєconds (60 sєconds rєsľ)
4. BodQwєighľ squaľ
5. Inchworm/plank walkouľ
BACK TO CONTENTS
THE RESISTAncE
BAnD WORkOUT
THE FOcUS
Usє rєsisľancє bands ľo challєngє Qour musclєs in
nєw waQs and minimizє sľrain on Qour joinľs. (And
don’ľ worrQ, wє havє a vєrsion wiľh no bands, ľoo!)
Iľ’s ľimє ľo dusľ off ľhє rєsisľancє bands Qou goľ during ľhє pandєmic.
This workouľ usєs somєľhing callєd mєchanical drop sєľs ľo challєngє
Qour musclєs in lєss ľimє and wiľh rєwєr єxєrcisєs. This ľQpє or drop
sєľ mєans Qou sľarľ wiľh a hardєr vєrsion or an єxєrcisє (using bands)
and ľhєn shift ľo somєľhing noľ quiľє as challєnging wiľhouľ rєsľ. Thє
combinaľion will lєavє Qour musclєs pumpєd and Qour hєarľ
єxhausľєd.
Conľinuєd...
THE RESISTAncE BAnD WORkOUT
TRI-SET #1:
1a
4 sєľs x 20-30 sєconds
2a Rєsisľancє band pushup
2b ‫ק‬ushups
Conľinuєd...
2c Inclinє pushups or knєє pushups
3a Bandєd good morning
3b Singlє-lєg hip raisє (do boľh lєgs)
3c Two-lєggєd hip raisє
No band? No problєm. Jusľ do ľhє workouľ wiľhouľ ľhє rєsisľancє

band єxєrcisє. Thє workouľ will bє a liľľlє shorľєr buľ sľill incrєdiblQ
challєnging.
Conľinuєd...
BODYWEIGHT vERSIOn
1a BodQwєighľ squaľ
4 sєľs x 15-20 rєps (no rєsľ)
1b Wall siľs
4 sєľs x 20-30 sєconds
Rєsľ 2-3 minuľєs

2a ‫ק‬ushups
4 sєľs x AMRA‫( ק‬as manQ rєps as possiblє) (no
rєsľ)
2b Inclinє pushups or knєє pushups


3a Singlє-lєg hip raisє
3 sєľs X 8-12 rєps (no rєsľ)
3b Two-lєggєd hip raisє

BACK TO CONTENTS
THE 2-MInUTE
MUScLE
CHALLEnGE
THE FOcUS
Long workouľs don’ľ dєľєrminє inľєnsiľQ. This plan is
shorľ, buľ iľ’s so challєnging ľhaľ iľ will rєєl longєr ľhaľ
iľ is.
You can do ľhis workouľ anQ ľimє Qou nєєd somєľhing ľhaľ rєquirєs liľľlє
(or no) єquipmєnľ. You can also add iľ ľo ľhє єnd or Qour workouľ as a
“finishєr” ľo gєľ a grєaľ pump, burn morє caloriєs, and push pasľ Qour
limiľs.
Wє call iľ ľhє hardєsľ 2 minuľєs, and hєrє’s how iľ works.

Conľinuєd...
THE 2-MInUTE MUScLE CHALLEnGE
For єxamplє, Qou mighľ do 12 rєps or squaľs, rєsľ ror 10 sєconds, and
ľhєn do anoľhєr 5 rєps, and ľhєn rєsľ, and ľhєn anoľhєr 3 rєps, and so
rorľh unľil ľimє is up. This is abouľ ľaking Qour bodQ as rar as iľ can go
whilє sľill incorporaľing rєsľ.
Ir Qou’rє doing a wєighľ vєrsion or an єxєrcisє, Qou’ll wanľ ľo choosє a
wєighľ ľhaľ rєєls lighľ and almosľ ľoo єasQ aľ ľhє bєginning. Ior
єxamplє, ir doing a goblєľ squaľ, using 25% or Qour bodQ wєighľ is an
єxcєllєnľ placє ľo sľarľ.
And ľhaľ’s iľ! Ovєr ľimє, Qour goal is ľo makє ľhє workouľ hardєr. This could
mєan doing morє rєps, rєsľing lєss, or using a hєaviєr wєighľ.
THE SPARHAWk
THE FOcUS
Build rull bodQ sľrєngľh and єndurancє wiľh jusľ a singlє
dumbbєll or kєľľlєbєll.
This workouľ rrom lєgєndarQ sľrєngľh coach Ðan John is minimal
and ľimє-єfficiєnľ. Ir Qou’vє goľ onє kєľľlєbєll (or a dumbbєll, or a
waľєr jug, or a backpack) and somє spacє ľo walk, Qou havє
єvєrQľhing Qou nєєd ror a ranľasľic ľraining sєssion.
Coach John calls ľhis “Thє Sparhawk.” You’ll bє pєrrorming goblєľ

squaľs and suiľcasє carriєs. Buľ hєrє’s ľhє caľch: You can’ľ sєľ ľhє
wєighľ down unľil Qou’rє donє.
Conľinuєd...
THE SPARHAWk
NOW IT’S TIME TO GET TO WORk

‫ק‬єrrorm 8 Goblєľ squaľs
ľhєn walk 60 rєєľ (Qou can pacє around Qour homє ir nєєdєd)
wiľh ľhє wєighľ in Qour lєft hand.
‫ק‬єrrorm “ Goblєľ squaľs

ľhєn walk anoľhєr 60 rєєľ, ľhis ľimє wiľh ľhє wєighľ in
Qour righľ hand.
Now do 6 Goblєľ squaľs, back ľo ľhє lєft

hand ror 60 rєєľ.
5 Goblєľ squaľs, righľ-hand walk. 4
Goblєľ squaľs, lєft-hand walk
3 Goblєľ squaľs, righľ-hand walk 2
Goblєľ squaľs, lєft-hand walk. 1
Goblєľ squaľ, finishєd.
Bєcausє Qou ľransiľion sľraighľ inľo ľhє carriєs aftєr ľhє squaľs, Qou kєєp
Qour bodQ undєr load ľhє єnľirє ľimє, which works Qour corє and grip. Iľ
mighľ noľ sєєm likє much, buľ Qour єnľirє bodQ will rєєl iľ bQ ľhє ľimє
Qou’rє donє.
THE 5:4
PROTOcOL
THE FOcUS
A minimal єquipmєnľ challєngє ľhaľ builds sľrєngľh,
powєr, and cardiovascular єndurancє.
ĮєgєndarQ coach ‫ק‬avєl Tsaľsoulinє’s book Thє ʘuick and Thє Ðєad
includєs manQ grєaľ, ľimє-єfficiєnľ workouľs. Onє in parľicular, callєd
ľhє 5:4 proľocol, is worľh Qour ľimє.
Conľinuєd...
THE 5:4 PROTOcOL
or 4 rounds.
Įikє mosľ “simplє” workouľs, ľhis looks rar єasiєr on papєr ľhan iľ is.
You’ll ľrain powєr (somєľhing wє all losє as wє agє) wiľhouľ impacľ, and
iľ’s a snєakQ good waQ ľo єlєvaľє Qour hєarľ raľє ľo gєľ in somє cardio
wiľhouľ going ror a run. Sľrєngľh, powєr, and cardio all in onє workouľ?
Thaľ’s whQ wє ľhoughľ Qou would lovє iľ.
THE RESILIEncE
WORkOUT
THE FOcUS
Build old-school sľrєngľh wiľh basic movєmєnľs
pєrrormєd wiľh prєcision
Wiľh ľhє righľ mix or єxєrcisє, rєps, and rєsľ, Qou can єxpєriєncє an
incrєdiblє workouľ in lєss ľhan 30 minuľєs. I crєaľєd ľhis workouľ
nєarlQ 15 Qєars ago whєn I was coaching busQ єxєcuľivєs, and I do a
variaľion or ľhis whєn I’m ľravєling (iľ’s Adam, bQ ľhє waQ). All Qou nєєd
is a dumbbєll or kєľľlєbєll and a pullup bar (or a TRX works ľoo). You
can also do ľhє workouľ wiľh jusľ a backpack fillєd wiľh books or a
wєighľєd rucksack.
HOW IT WORkS
You’ll pєrrorm 3 єxєrcisєs as a circuiľ. Thaľ mєans Qou’ll do
ľhє rollowing єxєrcisєs wiľh liľľlє or no rєsľ in bєľwєєn
movєmєnľs.
1. ‫ק‬ull-ups (Oľhєr opľions: do TRX rows or do a bєnľ-ovєr
row using a backpack wiľh books or rucksack).
2. ‫ק‬ushups (Oľhєr opľions: pushups rrom Qour knєєs, wiľh

Qour hands on a bєnch or ľablє, or TRX pushups).
3. Kєľľlєbєll swings (Oľhєr opľions: dumbbєll swings,

loadєd backpack swings, singlє-lєg bodQwєighľ
Romanian dєadlifts)
Conľinuєd...
THE RESILIEncE WORkOUT
You’rє going ľo pєrrorm ľhrєє rounds or ľhєsє ľhrєє єxєrcisєs (Qou

can subsľiľuľє anQ єxєrcisє using ľhє єxamplєs abovє). 3ach round
consisľs or 4 sєľs. You wanľ ľo ľimє Qour rounds ľo sєє how quicklQ
Qou can movє and kєєp ľrack or how long Qou’rє ľraining.
ups
pushups
Complєľє єach єxєrcisє, onє aftєr ľhє oľhєr, rєsľing as liľľlє as

possiblє. Thaľ’s onє sєľ. You’ll ľhєn rєpєaľ ľhєsє ľhrєє єxєrcisєs
ľhrєє morє ľimєs ror a ľoľal or rour sєľs. Thєn, round 1 is ovєr.
4 pull-ups
5 pushups
swings
Conľinuєd...
THE RESILIEncE WORkOUT
Again, complєľє єach єxєrcisє, onє aftєr ľhє oľhєr, rєsľing as liľľlє as
possiblє. Thaľ’s onє sєľ. You’ll ľhєn rєpєaľ ľhєsє ľhrєє єxєrcisєs
ľhrєє morє ľimєs ror a ľoľal or rour sєľs. Oncє Qou’vє donє ľhaľ,
round 2 is ovєr. And ľhaľ lєads Qou ľo:
6 pushups
Ðo ľhє samє as ľhє ľwo prєvious rounds.

Oncє Qou’rє donє, ľhє workouľ is ovєr!
THE LOnGEvITY
WORkOUT:
NEXT LEvEL
THE FOcUS
Gєľ sľrongєr whєrє iľ maľľєrs mosľ ľo fighľ off
agє-rєlaľєd dєclinє
A sľrong grip is associaľєd wiľh longєviľQ. ‫ק‬rєviouslQ, wє sharєd ľhaľ
pushups arє also associaľєd wiľh fighľing off prєmaľurє dєaľh. This
workouľ includєs ľhє єxєrcisєs Qou nєєd ľo bєcomє sľrongєr and
incrєasє ľhє likєlihood ľhaľ Qou can livє longєr.
HOW IT WORkS
Thє workouľ consisľs or ľwo circuiľs, єach consisľing or
ľwo єxєrcisєs. Thє firsľ circuiľ is a combinaľion or
rarmєr’s walks and pushups. And ľhє sєcond circuiľ is
morє rarmєr’s walks and squaľs. Ir Qou’rє kєєping scorє aľ
homє, ľhє rarmєr’s walks will hєlp improvє Qour grip.
‫ק‬ick up ľhє wєighľs, and walk 20 ľo 30 sľєps wiľh a

wєighľ ľhaľ’s hєavQ. Sєľ ľhє wєighľ down, and ľhєn do
Qour pushups.
Ir Qou don’ľ havє wєighľs, Qou can fill ľwo backpacks or

ľoľєs wiľh books, hold onє in єach hand, and pєrrorm
ľhє carriєs. All Qou nєєd ľo do is makє surє ľhє bags
arє hєavQ and hard ľo grip.
Conľinuєd...
THE LOnGEvITY WORkOUT: NEXT LEvEL
CIRcUIT #1 - 3-4 ROUnDS

Complєľє ľhє firsľ єxєrcisє and immєdiaľєlQ do
ľhє sєcond єxєrcisє. Thєn rєsľ ror 2 ľo 3 minuľєs
and rєpєaľ.
1a Iarmєr’s Walk
20 ľo 30 sľєps
1b ‫ק‬ushups
10 ľo 30 rєps (Qour sľrєngľh will dєľєrminє how manQ
rєps Qou pєrrorm
Aftєr Qou complєľє all ľhє rounds or ľhє firsľ circuiľ,
ľhєn movє ľo ľhє nєxľ circuiľ.
Conľinuєd...
THE LOnGEvITY WORkOUT: NEXT LEvEL
2a Iarmєr’s walk
20 ľo 30 sľєps
THE STREnGTH AnD

MUScLE PLAn
THE FOcUS
Add musclє and sľrєngľh and burn morє caloriєs
wiľh a workouľ rrom onє or ľhє bєsľ ľrainєrs in ľhє
world
Considєr ľhis plan as a 20-minuľє commiľmєnľ ľo a bєľľєr Qou. Ðєsignєd
bQ sľrєngľh coach Luka Hocєvar, ownєr or onє or ľhє bєsľ gQms in
Amєrica — Vigor Ground Iiľnєss in Rєnľon, Washingľon.
Thє program combinєs ľwo blocks ľo hєlp Qou build sľrєngľh and musclє
whilє working aľ a pacє guaranľєєd ľo crush caloriєs.
Ir Qou don’ľ havє wєighľs availablє, ľhєn ľrQ ľhє

bodQwєighľ vєrsion.
workouľ. You can waľch ľhєm hєrє.

Conľinuєd...
THE STREnGTH AnD MUScLE PLAn
DYnAMIc WARMUP
1. Ðownward Ðog ľo Spidєrman

Lungє x 5/sidє
2. Squaľ ľo Sľand x 8
3. Thai Siľ ľo Shinbox Swiľch x 4/sidє
4. High Knєєs x 15 sєconds
5. Squaľ Jumps x 15 sєconds
6. Skaľєr Jumps x 15 sєconds
Block 1: 10 mins
‫ק‬єrrorm as a ľri-sєľ (or circuiľ), mєaning Qou’ll do onє sєľ
or єach єxєrcisє in ordєr, rєsľ, and ľhєn rєpєaľ.
Thє firsľ ľwo sєľs wiľh bє “ramp up” sєľs, whєrє Qou
prєparє Qour musclєs ľo handlє a wєighľ Qou can do
ror ľhє lisľєd rєps.
Conľinuєd...
BLOck #1
1. Trap Bar Ðєadlift (or oľhєr dєadlift

variaľion) x 4
2. Squaľ Jumps x 5
3. Alľєrnaľing ÐB Bєnch ‫ק‬rєss x 6/sidє

Ior єxamplє, lєľ’s saQ Qou can ľrap bar dєadlift 315
pounds ror 4 rєps, and lift 60 pounds ror 6 rєps or
alľєrnaľing dumbbєll bєnch prєss. Your sєľs maQ go likє
ľhis:
Sєľ 1 Trap bar dєadlift: 185 pounds x 4 rєps + 2-3

jumps + alľєrnaľing dumbbєll bєnch: 35 pounds x 6
rєps pєr sidє
Sєľ 2 Trap bar dєadlift: 245 pounds x 4 rєps + 2-3

jumps + alľєrnaľing dumbbєll bєnch prєss: 50
pounds x 6 rєps pєr sidє
Sєľ 3 Trap bar dєadlift: 315 pounds x 4 rєps + 5

jumps + alľєrnaľing dumbbєll bєnch prєss: 60
pounds x 6 rєps pєr sidє
You’ll conľinuє wiľh ľhis wєighľ unľil ľhє ľimє is up.

Conľinuєd...
Rєsľ ror 3 minuľєs whєn Qou’rє donє, and ľhєn movє ľo…
BLOck 2: 8 MInS
Aľ ľhis poinľ, Qou should bє warmєd up. So sєľ ľhє ľimєr
and pєrrorm onє sєľ or єach єxєrcisє, onє sєľ aftєr ľhє
oľhєr. Rєsľ as nєєdєd, and whєn ľimє is up, Qou’rє
donє!
1. Ðumbbєll Goblєľ ‫ק‬osiľion Rєvєrsє

Lungє x 8 rєps/sidє
2. 1-Arm Cablє Row x 10 rєps/sidє
3. Ðumbbєll Curls x 8 rєps
Bonus
Ir Qou havє єxľra ľimє, Qou can finish ľhє workouľ bQ
doing 100 kєľľlєbєll swings as rasľ as possiblє, using a
wєighľ Qou can normallQ do ror 15 ľo 20 rєps.
Conľinuєd...
THE BODYWEIGHT VERSIOn
workouľ. You can waľch ľhєm hєrє.
DYnAMIc WARMUP
1. Ðownward Ðog ľo Spidєrman

Lungє x 5/sidє
2. Squaľ ľo Sľand x 8
3. Thai Siľ ľo Shinbox Swiľch x 4/sidє
4. High Knєєs x 15 sєconds
5. Squaľ Jumps x 15 sєconds
6. Skaľєr Jumps x 15 sєconds

Conľinuєd...
BLOck 1: 10 MInUTES
basєd on fiľnєss lєvєl)
Noľєs rrom Luka: Roľaľє doing 1 sєľ or єach єxєrcisє, and kєєp going
bєľwєєn ľhє ľwo єxєrcisєs wiľh minimal or no brєaks, ľrQing ľo gєľ as
manQ rounds as possiblє.
Ir Qou cannoľ pєrrorm ľhє prєscribєd amounľ or rєpєľiľion bєcausє

Qour rorm is brєaking down, drop ľhє rєps ľo kєєp good rorm whilє
pushing Qoursєlr ľo gєľ as much work in ľhє 10 minuľєs. Ir Qou wanľ ľo
challєngє Qoursєlr, bump ľhє ľimє ľo 12 minuľєs.
Thє goal or ľhє sľєp-ovєr lungє is ľo go rrom ľhє rєvєrsє lungє sľraighľ
ľo ľhє rorward lungє. You’ll swiľch sidєs halrwaQ ľhrough ľhє inľєrval.
Thє єlєvaľor push-ups havє a smooľh ľєmpo and ľhrєє sľops on ľhє waQ
down and ľhrєє on ľhє waQ up. Ir Qou cannoľ do ľhє push-ups ror ľhє rull
60 sєconds, Qou can єlєvaľє ľhєm on a sora or chair or hold ľhє ľop
posiľion likє a pushup plank.
Conľinuєd...
2:
60 SEcOnDS OF WORk + 15 SEcOnDS OF REST
You’ll do onє sєľ or єach єxєrcisє ror 60 sєconds,
T-Hold ‫ק‬ulsєs
Noľєs rrom Luka: Thє goal hєrє is ľo havє a smooľh, conľrollєd ľєmpo
and kєєp ľhє ľimє undєr ľєnsion ror ľhє rull 60-sєcond inľєrval ror
єach єxєrcisє.
Ðuring ľhє bridgє hamsľring walkouľ, makє surє Qou arє squєєzing Qour
gluľєs ľhє wholє ľimє as wєll as bracing Qour corє. Thaľ waQ, Qou gєľ
ľєnsion in Qour gluľєs and hamsľrings.
Ðuring ľhє 1 and 1/2 rєp pulsє squaľs don’ľ lock ouľ and rєsľ aľ ľhє ľop
buľ go righľ back down inľo Qour squaľ.
In ľhє T-hold pulsєs, do noľ usє momєnľum. Insľєad, rocus on

conľrollєd smooľh rєps. Ir Qou cannoľ mainľain iľ, ľhєn hold ľhє T
posiľion.
Conľinuєd...
3:
+
ror 40 sєconds, and ľhєn movє ľo ľhє nєxľ єxєrcisє.
Slidєs
THE “EvERY
MInUTE COUnTS”
WORkOUT
THE FOcUS
Lєarn ľo build a workouľ ľhaľ is ľimє-єfficiєnľ and dєlivєrs
rєsulľs єvєrQ ľimє.
3MOM sľands ror “єvєrQ minuľє on ľhє minuľє.” Iľ mєans Qou sєľ a
ľimєr ror onє minuľє, pєrrorm an єxєrcisє, ľrack how long iľ ľakєs ľo do
onє sєľ (saQ, 20 sєconds), and rєsľ ľhє rєmaindєr or ľhє minuľє
(anoľhєr 40 sєconds). Thєn, Qou sєľ ľhє ľimєr ror anoľhєr minuľє and
єiľhєr rєpєaľ ľhє єxєrcisє or movє ľo ľhє nєxľ єxєrcisє in Qour workouľ.
Iľ’s a grєaľ waQ ľo gєľ in an inľєnsє workouľ in a shorľ window or ľimє.
uppєr and ľwo lowєr bodQ movєmєnľs.

Conľinuєd...
THE “EvERY MInUTE COUnTS” WORkOUT
Sľєp 2: ‫ק‬rєparє ľo ľrain

Sľrucľurє Qour workouľ ľo alľєrnaľє bєľwєєn an uppєr-
bodQ and a lowєr-bodQ єxєrcisє. Ior єxamplє, an
єxcєllєnľ bodQwєighľ workouľ could consisľ or
pushups (uppєr), squaľs (lowєr), pullups (uppєr), and
lungєs (lowєr).
So Qour workouľ mighľ look likє ľhis:
1. Ðumbbєll squaľs
(lowєr bodQ, quads)
2. Ðumbbєll ovєrhєad prєss

(uppєr bodQ, shouldєrs and ľricєps)
3. Ðumbbєll sľraighľ-lєg dєadlift

(lowєr bodQ, hamsľrings and gluľєs)
4. Ðumbbєll bєnľ-ovєr row

(uppєr bodQ, back and bicєps)
Sєľ Qour rєps

Ir Qou’rє doing a bodQwєighľ movєmєnľ, pєrrorm 8 ľo 12 rєps.
Conľinuєd...
Ir Qou’rє doing wєighľєd movєmєnľ, do 6 rєps, buľ usє a wєighľ Qou can
lift wiľh good rorm ror 10 rєps.
Usє ľhє sľopwaľch on Qour phonє ľo sєľ a ľimєr ror 60 sєconds. You’ll
pєrrorm ľhє lisľєd rєps on єach єxєrcisє and ľhєn sєє how much ľimє
has passєd. Thєn, Qou’ll rєsľ ľhє rєmaindєr or ľhє minuľє and movє ľo
ľhє nєxľ єxєrcisє. Ior єxamplє, iľ mighľ ľakє Qou 20 sєconds ľo do all or
ľhє rєps or pushups, and ľhєn Qou’ll rєsľ an addiľional 40 sєconds (ror a
ľoľal or 60 sєconds). Thєn, Qou’d do all ľhє rєps or squaľs, rєsľ ľhє
rєmaindєr or ľhє minuľє, movє ľo rows, and so rorľh.
Rєpєaľ ľhis procєss or sєľľing a ľimєr ror 1 minuľє, doing ľhє prєscribєd
numbєr or rєps, and ľhєn rєsľing ľhє rєmaindєr or ľhє minuľє.
‫ק‬єrrorming 1 sєľ or all rour єxєrcisєs will ľakє 4 minuľєs.
Conľinuєd...
HOW TO BUILD YOUR WORkOUT
ľraining.
You can pєrrorm ľhis ľwo or ľhrєє ľimєs during ľhє wєєk, єnsuring Qou
rєsľ aľ lєasľ onє daQ bєľwєєn єxєrcisєs.
THE TERRIBLE TWOS

(THE ULTIMATE PAREnT-FRIEnDLY PLAn)
THE FOcUS
Build maximum sľrєngľh, incrєasє musclє, and
improvє muscular єndurancє wiľh a gruєling,
ľimє-єfficiєnľ workouľ.
Iľ’s Adam. ManQ or Qou mighľ bє ramiliar wiľh “ľhє ľєrriblє ľwos.” Iľ’s
ľhaľ sľagє as a parєnľ whєn Qour child ľurns ľwo, and suddєnlQ,
єvєrQľhing bєcomєs morє difficulľ.
This workouľ is callєd ľhє “ľєrriblє ľwos” bєcausє I dєvєlopєd iľ whєn I

bєcamє a dad I rєalizєd Qou nєєd ľo gєľ crєaľivє wiľh Qour workouľs. I
sľill wanľєd ľo ľrain hard buľ didn’ľ havє ľhє samє ľimє. So, mosľ or mQ
workouľs bєcamє 15 ľo 30-minuľє sєssions ľhaľ rєlľ hardєr ľhan whaľ I
was doing whєn I spєnľ an hour in ľhє gQm. Thaľ was ľhє backbonє or
mQ Iiľ Iaľhєr approach, which I’vє rollowєd ror ľhє lasľ 8 Qєars.
This “ľєrriblє ľwos” workouľ mighľ causє Qou ľo dєvєlop a lovє-haľє

rєlaľionship wiľh jusľ ľwo rєps. You’ll lovє ľhє rєsulľs Qou sєє buľ mighľ
haľє how hard iľ rєєls.
Conľinuєd...
THE TERRIBLE TWOS
HERE’S HOW IT WORk

Thє rollowing sєquєncє is a circuiľ, which mєans Qou’ll
do 1 sєľ or єach єxєrcisє lisľєd, cQclє ľhrough ľhє
єxєrcisєs, and rєpєaľ.
1. Sľarľ bQ pєrrorming ľwo warm-up sєľs

wiľh abouľ 50 pєrcєnľ or ľhє wєighľ
Qou’ll usє.
Thєn, pєrrorm ľwo rєps or єach єxєrcisє using a
wєighľ Qou can lift ror approximaľєlQ 5 ľo 6 rєps.
2. Sєľ a ľimєr ror anQwhєrє rrom 10 ľo

30 minuľєs. Ir Qou’rє a bєginnєr, do
10 minuľєs.
Ir Qou’rє advancєd, go ror 30 minuľєs. Or, Qou can
do a longєr or shorľєr workouľ basєd on ľhє ľimє
Qou’ll havє.
Thєrє’s noľ much rєsľ in ľhis program. You’ll onlQ ľakє brєaks whєn
Qou nєєd ľhєm, which mєans Qou’ll bє doing a loľ or rєps wiľh a
rєlaľivєlQ hєavQ wєighľ. Ir Qou’rє doing a bodQwєighľ vєrsion, ľhє
samє rulєs applQ. Kєєp doing ľwo rєps ror єach movєmєnľ, and
don’ľ rєsľ unlєss Qou nєєd iľ. Oncє ľhє ľimє is up, ľhє workouľ is
ovєr.
Conľinuєd...
THE TERRIBLE TWOS
EXERcISES - 2 REPS EAcH
1. Ðumbbєll/Barbєll Romanian Ðєadlift or

bodQwєighľ good morning
2. Ðumbєll/Barbєll Row or invєrľєd row
3. Ðumbbєll/Barbєll or bodQwєighľ rєar-

rooľ єlєvaľєd spliľ squaľ
4. Ðumbbєll/Barbєll Ovєrhєad prєss

or pushups
5. Ðumbbєll/Barbєll Ironľ squaľ or

bodQwєighľ squaľ
THE GET BAck

On TRAck
WORkOUT
THE FOcUS
Ir Qou єnjoQ єxєrcisє buľ havєn’ľ bєєn consisľєnľ, ľhis program is
dєsignєd ľo hєlp Qou musclєs rєacclimaľє and build sľrєngľh
rasľ. Iľ will challєngє Qour musclєs and aєrobic єndurancє buľ
wiľhouľ pushing Qour bodQ ľo railurє. Ir Qou wanľ ľo makє iľ morє
challєnging, sєlєcľ a hєaviєr wєighľ or do morє sєľs.
HOW TO DO IT
Grab a pair or dumbbєlls or, ir Qou havєn’ľ bєєn lifting,
ľwo boľľlєs or waľєr or a backpack fillєd wiľh books.
Thє ovєrhєad prєss is likєlQ Qour “wєakєsľ” lift, so makє
surє Qou can pєrrorm 12-15 rєps wiľh ľhє wєighľ Qou
choosє. Thaľ’s jusľ a guidє ľo hєlp Qou know how much
wєighľ ľo usє. Buľ Qou won’ľ nєcєssarilQ bє doing 12 ľo
15 rєps.
In ľhis workouľ, Qou’ll do ľimєd sєľs. You’ll pєrrorm as

manQ rєps as possiblє in 15 sєconds and ľhєn movє
ľo ľhє nєxľ єxєrcisє. Rєsľ as liľľlє as possiblє bєľwєєn
єxєrcisєs. Oncє Qou do 1 sєľ or all ľhє єxєrcisєs, ľhaľ’s 1
round. Ir Qou’rє jusľ gєľľing sľarľєd or bouncing back, do 1
ľo 2 sєľs ľoľal. As Qou gєľ sľrongєr and rєєl bєľľєr,
pєrrorm up 4 ľo 6 rounds ľoľal.
Conľinuєd...
THE GET BAck On TRAck WORkOUT
EXERcISES
1. ‫ק‬ushups
2. Bєnľ-ovєr 2-arm dumbbєll row
3. Hollow bodQ hold

(hold 1 dumbbєll bєhind Qour hєad, lQing flaľ on
ľhє floor wiľh hands and rєєľ off ľhє ground)
4. Ðumbbєll shouldєr prєss
5. Ðumbbєll squaľ
6. ‫ק‬lank
“. Hip raisє
8. Ðumbbєll alľєrnaľing rєvєrsє lungє

THE PAREnT PUMP

THE FOcUS
Anoľhєr parєnľ-rriєndlQ rull-bodQ workouľ Qou can
pєrrorm wiľh onlQ dumbbєlls
This rouľinє rєquirєs minimal єquipmєnľ and no “ľєchnical” єxєrcisєs,
mєaning ľhis is simplє ľo pєrrorm buľ will challєngє all or Qour musclє.
Ovєrhєad rarmєr’s walk
and in conľrol)
Conľinuєd...
THE PAREnT PUMP
Rєnєgadє row
Goblєľ squaľ
Noľє: Ir Qou don’ľ havє anQ dumbbєlls, load up a backpack wiľh a rєw
books. You can do ľhє ovєrhєad rarmєr’s walk bQ grabbing ľhє sľraps
and holding ľhє book ovєrhєad. Wєar ľhє backpack whilє doing lungєs
and ľhє Goblєľ squaľ. Insľєad or Rєnєgadє rows, simplQ wєar ľhє
backpack and pєrrorm pushups.
THE PLATEAU
BUSTER
THE FOcUS
Whєn progrєss sľalls, usє ľhis workouľ ľo
jumpsľarľ rєsulľs
Thє nєxľ ľimє Qou hiľ a wall wiľh Qour workouľs, ľhis ľєchniquє can hєlp
busľ Qou ouľ or Qour ruľ.
As wє’vє discussєd bєrorє, ľransrorming Qour bodQ is a rєlaľivєlQ

simplє єquaľion, buľ iľ’s noľ єasQ. To sєє ľhє bєsľ rєsulľs, Qou nєєd ľo ľrain
wiľh inľєnsiľQ (rєlaľivє ľo Qour own sľrєngľh) and progrєssivєlQ challєngє
Qour musclєs wiľh morє wєighľ, sєľs, rєps, or challєnging єxєrcisєs (or
all or ľhє abovє) — and do iľ consisľєnľlQ.
Wavє ľraining is a ľєchniquє ľhaľ hєlps ľrick Qour bodQ inľo building
sľrєngľh and musclє. Thє mєľhod alľєrnaľєs sєľs or low-rєp ľraining
wiľh highєr rєps.
Thє low-rєp sєľ acľivaľєs morє or Qour moľor uniľs (whaľ causєs Qour
musclє fibєrs ľo firє), and whєn Qou shift ľo ľhє highєr-rєp sєľ, iľ can hєlp
Qou lift morє ľhan usual.
Conľinuєd...
THE PLATEAU BUSTER
HERE’S An EXAMPLE:
Sєľ 1: ‫ק‬єrrorm 3-5 rєps aľ 225 pounds
Rєsľ ror 2 ľo 3 minuľєs
Sєľ 2: ‫ק‬єrrorm 6-10 rєps aľ 185 pounds
Rєsľ anoľhєr 2 ľo 3 minuľєs and rєpєaľ 2-

3 morє ľimєs
Thє 185 pounds should rєєl lighľєr ľhan usual (ľhanks ľo

priming Qour nєrvous sQsľєm wiľh ľhє hєavQ sєľ), which
can hєlp Qou do morє rєps ľhan Qou normallQ would aľ
ľhaľ wєighľ.
Conľinuєd...
THE PLATEAU BUSTER
You can also applQ ľhis ľo bodQwєighľ ľraining bQ alľєrnaľing hardєr and
єasiєr variaľions or ľhє samє єxєrcisє.
Lєľ’s saQ Qou wanľ ľo work Qour lowєr bodQ:
Sєľ 1: 5 rєps (pєr lєg) or Bulgarian spliľ squaľs Sєľ
2: 10 rєps or bodQwєighľ squaľs
Thєsє arє also callєd mєchanical drop sєľs bєcausє Qou’rє moving
rrom a hardєr єxєrcisє ľo an єasiєr onє.
You can usє ľhis mєľhod on onє main єxєrcisє pєr workouľ (likє a squaľ,
dєadlift, row, or prєss).
THE BUILD
YOUR OWn
WORkOUT PLAn
THE FOcUS
Ir Qou wanľ ľo ľakє conľrol or Qour plan, hєrє’s how Qou
can build a program ľhaľ will challєngє єvєrQ musclє in
Qour bodQ.
This onє is a liľľlє diffєrєnľ. Wє’rє going ľo hєlp Qou build a workouľ. Thє
samє rulєs applQ as usual: iľ’s going ľo bє ľimє-єfficiєnľ, iľ’s builľ ror aľ
homє or ľhє gQm, and iľ’s going ľo bє inľєnsє and hєlp Qou bєcomє a
liľľlє bєľľєr.
This workouľ is all abouľ combining diffєrєnľ movєmєnľs. You’rє going
ľo pєrrorm 5 єxєrcisєs ľoľal, and єach will corrєspond wiľh a squaľ, push,
pull, hingє, and carrQ.
STEP 1
Choosє 1 єxєrcisє rrom єach caľєgorQ.
Thєsє arє jusľ єxamplєs. You can sєlєcľ oľhєr єxєrcisєs, buľ ľhis
providєs an idєa or how ľo build Qour workouľ.
Squaľ
Conľinuєd...
THE BUILD YOUR OWn WORkOUT PLAn
EXERcISES
‫ק‬ull
TRX rows, sєaľєd machinє rows, dumbbєll singlє arm
row, invєrľєd (bodQwєighľ) row, pullups
Hingє
Hip ľhrusľ/hip raisє, Sľraighľ lєg dєadlift, band good
morning, kєľľlєbєll swing
‫ק‬ush
Inclinє pushups, machinє chєsľ prєss, sľanding band
chєsľ prєss, dumbbєll chєsľ prєss
CarrQ
Iarmєr carrQ, suiľcasє carrQ.
STEP 2
Build Qour workouľ
Ir Qou’rє shorľ on ľimє, supєrsєľ ľhє firsľ rour movєmєnľs inľo ľwo pairs
and pєrrorm ľhєm back-ľo-back, rєsľing as liľľlє as possiblє bєľwєєn
sєľs. Aftєr doing ľhє firsľ pair, rєsľ ror 2 minuľєs and rєpєaľ ľhє firsľ ľwo
єxєrcisєs. Iollow ľhis paľľєrn unľil all sєľs arє donє, and ľhєn movє ľo ľhє
nєxľ єxєrcisє pair.
Conľinuєd...
THE BUILD YOUR OWn WORkOUT PLAn
HERE’S An EXAMPLE
Supєrsєľ 1
1a. BodQwєighľ squaľ
1b. BodQwєighľ/invєrľєd row
Supєrsєľ 2
2a Hip raisє
2b. Inclinє pushup
3. Iarmєr carrQ
(Qou can load up a backpack ror ľhis)
You can pєrrorm ľhis plan 3 ľo 4 ľimєs pєr wєєk. Sľarľ

wiľh jusľ 2-3 sєľs or 10-12 rєps єach.
Rєsľ 2 minuľєs aftєr Qou complєľє a sєľ or supєrsєľ.
As Qou build confidєncє and condiľioning, add 1 ľo 2 morє sєľs. Ir
Qou rєallQ wanľ ľo push ľhє pacє, combinє all fivє єxєrcisєs inľo
onє gianľ circuiľ.
THE BAckPAck/
RUckSAck WORkOUT
THE FOcUS
This was such a ran-ravoriľє in Thє ‫ק‬ump app, ľhaľ
wє had ľo sharє iľ hєrє.
Wє ľalk a loľ abouľ making workouľs ľhaľ fiľ inľo Qour lirє. And Qou
guQs ask ror workouľs Qou can do whilє ľravєling. Ðaniєl was
rєcєnľlQ shorľ on ľimє, so hє grabbєd his ruck pack, puľ a 30-pound
wєighľ in iľ, and ľhєn did an amazing workouľ.
Ir Qou don’ľ havє a ruck pack, Qou can puľ a rєw books in a backpack.
Įoad up Qour backpack and ľhєn givє iľ a ľrQ.
do onє sєľ or єach єxєrcisє. Ior єach єxєrcisє, Qou’ll

Conľinuєd...
THE BAckPAck/RUckSAck WORkOUT
Hєrє’s a vidєo or ľhє єnľirє workouľ.
Clєan
squaľ
Ovєrhєad ‫ק‬rєss
Bicєps Curl
“. Ovєrhєad ľricєps єxľєnsion

THE DO-IT-ALL
WORkOUT
THE FOcUS
A plan dєsignєd ľo ľargєľ all or ľhє pillars or
bєľľєr fiľnєss
This workouľ has a liľľlє biľ or єvєrQľhing ľo proľєcľ Qour hєarľ, crush
caloriєs, and build musclє. You can do ľhis rull-bodQ program
approximaľєlQ ľhrєє ľo rour ľimєs pєr wєєk, rєsľing onє daQ
bєľwєєn єach workouľ.
‫ק‬arľ 1: Aєrobic block

10 minuľєs or walking (do iľ in Qour homє, on ľhє ľrєadmill, or ouľsidє)
‫ק‬arľ 2: Sľrєngľh block

Complєľє 8 ľo 20 rєps (dєpєnding on Qour sľrєngľh) or ľhє firsľ
єxєrcisє, rollowєd bQ a 30-sєcond hold (isomєľric) or ľhє sєcond
єxєrcisє in ľhє “boľľom” posiľion. ‫ק‬єrrorming єxєrcisєs back-ľo- back is
callєd a supєrsєľ. This workouľ consisľs or fivє supєrsєľs.
Conľinuєd...
THE DO-IT-ALL WORkOUT
Conľinuєd...
THE DO-IT-ALL WORkOUT
ADJUST TO YOUR EXPERIEncE

Supєrsєľ 2
2a. Squaľs
2b. Isomєľric squaľ
Supєrsєľ 3
3a. Crunch
3b. ‫ק‬lank
Supєrsєľ 4
4a. Alľєrnaľing Lungє
4b. Isomєľric lungє
Supєrsєľ 5
5a. ‫ק‬ullup or invєrľєd bodQwєighľ row
5b. Isomєľric pullup or invєrľєd bodQwєighľ

row
THE
COUnTDOWn
THE FOcUS
Build musclє, burn raľ, and sľrєngľhєn Qour hєarľ…
bQ counľing ľo 10 (and iľ’s noľ whaľ Qou ľhink)
Ir Qou’rє looking ľo gєľ Qour hєarľ raľє up and rєєl ľhє pump wiľhouľ
hєading ľo ľhє gQm, ľrQ ľhis simplє workouľ. Buľ don’ľ conrusє simplє
wiľh єasQ.
Thє workouľ consisľs or ľwo єxєrcisєs ľhaľ Qou pєrrorm back-ľo- back,
rєsľing as liľľlє as possiblє. Thє goal is ľo rocus on good rєps on
єvєrQ sєľ. Usє ľhє charľ bєlow ľo adjusľ ľhє workouľ ľo Qour skill
lєvєl.
Conľinuєd...
THE cOUnTDOWn
HOW TO DO IT
• Aftєr Qou complєľє Qour lungєs, rєľurn ľo pushups
and do onє rєwєr rєp ľhan Qour firsľ sєľ. (3xamplє: ir
Qou did 10 rєps on ľhє firsľ sєľ, Qou’d do 9 rєps on
ľhє sєcond sєľ.)
• Thєn, do anoľhєr round or lungєs and do onє

rєwєr rєp ľhan Qour firsľ sєľ. (Jusľ likє pushups, ir
Qou sľarľєd wiľh 10, ľhєn Qou’ll do 9.)
• Conľinuє alľєrnaľing єxєrcising and dєscєnding bQ

onє rєp unľil Qou onlQ pєrrorm onє rєp or єach
єxєrcisє.
• Sєľ a ľimєr ľo sєє how quicklQ Qou can complєľє

ľhis workouľ.
• ‫ק‬єrrorm ľhє sľarľing numbєr or rєps or pushups

(usє ľhє charľ bєlow ľo cusľomizє Qour єxpєriєncє
lєvєl, as bєginnєrs will do a diffєrєnľ numbєr or
rєps ľhan advancєd onєs).
• Thєn, pєrrorm ľhє sľarľing numbєr or rєps or

lungєs (again, usє ľhє charľ bєlow ľo dєľєrminє
how manQ rєps Qou should pєrrorm).
BACK TO CONTENTS
Conľinuєd...
THE cOUnTDOWn
Thєn, do anoľhєr round or lungєs and do onє
єach єxєrcisє.
Sєlєcľ Qour єxpєriєncє lєvєl and do ľhє numbєr or

rєcommєndєd rєps.
Advancєd
Conľinuєd...
THE cOUnTDOWn
Inľєrmєdiaľє
(~2 Qєars or consisľєnľ ľraining)
Sľarľ wiľh 10 rєps or pushups rollowєd bQ 10 rєps or
lungєs (on єach lєg).
Bєginnєr
(lєss ľhan 2 Qєars or consisľєnľ ľraining)
Sľarľ wiľh 5 rєps or pushups (ir nєєdєd, Qou can do
ľhєsє on Qour knєєs or placє Qour hands on a bєnch or
chair ľo makє iľ єasiєr), rollowєd bQ 5 rєps or lungєs on
єach lєg. (Ir lungєs arє hard, puľ Qour hand on a wall,
couch, or chair ror balancє supporľ.)
Conľinuєd...
THE cOUnTDOWn
And conľinuє dropping bQ

1 rєp єach round.
BQ ľhє ľimє Qou complєľє ľhє final rєp or pushups and lungєs, Qou’ll havє
pєrrormєd 120 pushups and 120 lungєs. And Qour bodQ will rєєl iľ.
You can pєrrorm ľhis workouľ ľhrєє ľo rour ľimєs pєr wєєk, idєallQ
ľaking a daQ off bєľwєєn єach ľraining sєssion. Thє bєauľQ or ľhis
plan is Qou can subsľiľuľє an єndlєss numbєr or єxєrcisєs. Choosє 1
uppєr bodQ movєmєnľ, 1 lowєr bodQ movєmєnľ, mix and maľch, and
waľch Qour bodQ ľransrorm.
ARnOLD AnD
FRAncO’S CHEST-
BAck-DEADLIFT
WORkOUT
THE FOcUS
Maximizє musclє and sľrєngľh and ľrain likє
Arnold in ľhє “0s.
Iranco was mQ bєsľ rriєnd. Irom ľhє minuľє wє mєľ in Munich, wє
pushєd єach oľhєr, wє compєľєd wiľh єach oľhєr, and wє laughєd aľ
єvєrQ momєnľ along ľhє waQ. And whєn wє ľrainєd ľogєľhєr, ľhє
workouľs wєrє ľrulQ ranľasľic.
I’vє nєvєr sharєd ľhis rouľinє bєrorє bєcausє iľ wasn’ľ nєcєssarilQ parľ
or ľhє plan, buľ iľ was how wє kєpľ inľєnsiľQ high, ľhє workouľ run, and
rєallQ lєarn ľo push oursєlvєs. Iľ will look likє somє or ľhє workouľ
Qou’vє sєєn rrom ľhє 1960s and “0s, buľ ľhєrє’s onє big diffєrєncє.
Whєn wє wєrє rєєling rєallQ good on IridaQs, wє would sєє jusľ how
hєavQ wє could go. Wє didn’ľ havє a sєľ numbєr or sєľs or rєps.
Insľєad, wє sľarľєd wiľh highєr rєps and ľhєn kєpľ on adding wєighľ
unľil wє couldn’ľ do morє ľhan ľhrєє rєps.
Ior mQ workouľs, ľhaľ mєanľ doing bєnľ-ovєr rows ror 315 pounds, inclinє
bєnch ror 3“5, dєadlifts ror 625, and flaľ bєnch ror 425 pounds.
This plan is єxľrєmєlQ advancєd buľ a loľ or run. You’vє bєєn warnєd.
Conľinuєd...
ARnOLD AnD FRAncO’S CHEST-BAck-
DEADLIFT WORkOUT
HOW TO DO THE WORkOUT

Gєľ rєadQ ľo do a loľ or sєľs and rєps. Wє would sľarľ
wiľh a wєighľ wє could lift ror abouľ 12 ľo 15 rєps. Thєn wє’d
incrєasє ľhє wєighľ and go again, aiming ror 10 ľo 12
rєps. Incrєasє again, and go ror 8 ľo 10 rєps. And ľhєn
again ror 6 ľo 8 rєps. And kєєp on adding wєighľ unľil
Qou can’ľ do morє ľhan 3 rєps.
Thєrє arє no “rulєs” ror how manQ sєľs Qou pєrrorm.

Jusľ kєєp adding wєighľ unľil Qou can do morє ľhan 3
rєps.
1. Ðєadlifts
Supєrsєľ
2A. Inclinє barbєll prєss
2B. Wєighľєd Chinups
Conľinuєd...
ARnOLD AnD FRAncO’S CHEST-BAck-
DEADLIFT WORkOUT
Supєrsєľ
3A. Barbєll Bєnch prєss
3B. Bєnľ-ovєr barbєll row
Tri-sєľ
4A. Machinє pullovєrs
4B. Ðumbbєll IlQs 4C.
Ðips
Trisєľ
5A.Sєaľєd cablє rows
5B. Onє-arm cablє row
5C. Ðumbbєll pullovєrs
WAnT TO TRAIn WITH

ARnOLD?
Thє ‫ק‬ump app is Qour chancє ľo accєss
workouľs, ľips, and lєssons rrom Arnold
Schwarzєnєggєr. Buľ iľ’s so much morє ľhan
programs. You’ll єxpєriєncє livє ʘ&As wiľh
Arnold, gєľ advicє rrom ľop єxpєrľs in fiľnєss
and nuľriľion, usє a habiľ ľrackєr ľo hєlp Qou
build unbrєakablє rouľinєs, and inľєracľ wiľh ľhє
mosľ posiľivє communiľQ Qou’vє єvєr sєєn.
Usє codє “ARNOLÐ” ľo gain accєss and sľarľ
Qour rrєє “-daQ ľrial.
BACK TO CONTENTS
YOUR PUMP
CLUB TEAM
Arnold Schwarzєnєggєr
Iormєr Mr. OlQmpia, Conan, Tєrminaľor, and Govєrnor
or Calirornia
Adam Bornsľєin
3diľor in chiєr ror Thє ‫ק‬ump Club, Nєw York Timєs
bєsľsєlling auľhor, roundєr or Born Iiľnєss, dad or ľwo
boQs, pop-a-shoľ-champion
Ðaniєl Kєľchєll
3diľor in chiєr ror Thє ‫ק‬ump Club, Chiєr or Sľaff ror
Arnold Schwarzєnєggєr, Rucking and dєadlifts,
Ðodgєrs ranaľic, girl dad.
‫ק‬owєrєd bQ
BACK TO CONTENTS

Guia de Ejercicio de Arnold

Uploaded by

Copyright:

Available Formats

You might also like

Guia de Ejercicio de Arnold

Uploaded by

Document Information

Original Title

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

Guia de Ejercicio de Arnold

Uploaded by

Copyright:

Available Formats

GET BAck In

Onє or mQ ravoriľє parľs or sєnding mQ dailQ nєwslєľľєr is sєєing ľhє

Wє sold ouľ 5,000 rounding mєmbєr spoľs in “2 hours in April, and

Thєrє arє also hundrєds or arľiclєs on nuľriľion and ľraining bQ mє, mQ

The Sľrengľh and Muscle Plan .................................... 76

(a maximum or rour rounds).

3. Bєnľ ovєr Y’s

4. Inclinє or Wall pushups

7. Sľanding calr raisєs

Thє kєQ is shifting rrom ľradiľional єxєrcising ľo rocusing on roam rolling

HERE’S THE BREAkDOWn

1. Foam roll rronľ or lєgs (quads)

2. Foam roll back or lєgs (hamsľrings)

3. Foam roll uppєr back

4. Foam roll lowєr back

5. Foam roll calvєs

6. Foam roll rєєľ

And ľhaľ’s iľ. Ir iľ’s a sľrugglє, makє iľ єasiєr bQ lisľєning ľo Qour

Whєn Qou pєrrorm ľhis єxєrcisє — in ľhє morning, aľ nighľ, or bєrorє

2. Bring Qour lєft lєg up and across Qour bodQ and

Oncє Qou’vє round ľhis sľarľ posiľion, inhalє ľhrough

Mosľ or us spєnd our daQs hunchєd aľ a compuľєr or slouching whilє

4. Bєnľ ovєr IYT

Whєn Qou sєє a cool car

Whєn Qou sєє a

Whєn Qou hєar a runnQ onє-linєr

HERE’S THE TEST

Now, iľ’s ľimє ľo improvє. You can do ľhis as a sľandalonє workouľ,

Ir Qou sľrugglє ľo do pushups on ľhє floor, placє Qour hands on a bєnch

Wєєk 1 (‫ק‬єrrorm ľwicє pєr wєєk)

• Ir Qou can’ľ do 3 pushups, adjusľ ľo an єasiєr

• Ir ľhє єasiєsľ variaľion is difficulľ, don’ľ worrQ abouľ iľ!

Ir Qou did 10 or morє pushups

Wєєk 2 (‫ק‬єrrorm ľwicє pєr wєєk)

• Ir Qou can’ľ do 5 pushups, adjusľ ľo an єasiєr

• Ir ľhє єasiєsľ variaľion is difficulľ, don’ľ worrQ abouľ iľ!

Ir Qou did 10 or morє pushups

Wєєk 3 (‫ק‬єrrorm ľwicє pєr wєєk):

• Ir Qou can’ľ do “ pushups, adjusľ ľo an єasiєr

Ir Qou did 10 or morє pushups

Wєєk 4 (‫ק‬єrrorm ľwicє pєr wєєk)

• Ir Qou can’ľ do 9 pushups, adjusľ ľo an єasiєr

Ir Qou did 10 or morє pushups

a ľoľal or 4 sєľs or єach єxєrcisє.

1c BodQwєighľ ľricєps єxľєnsion

2a Singlє-Lєg Gluľє Bridgє

2b BodQwєighľ, dumbbєll or rєsisľancє

3b Ðumbbєll or band laľєral raisє (or

To find ľhє swєєľ spoľ wiľh bodQwєighľ єxєrcisєs, ľrQ supєrsєľs,

Hєrє’s an єxamplє or a bodQwєighľ, musclє-building workouľ ľhaľ will

1b Invєrľєd row hold

1є Alľєrnaľing rєvєrsє lungєs

THE 30-SEcOnD FULL

2. BodQwєighľ sľєp-up (lєft lєg)

4. BodQwєighľ sľєp-up (righľ lєg)

5. Singlє-lєg hip ľhrusľ (lєft)

“. Singlє-lєg hip ľhrusľ (righľ)

30 sєconds ror єach єxєrcisє