Arnold Schwarzenegger, Ronnie Coleman, Jay Cutler, Lee Priest, Gunter Schlierkamp, Quincy Taylor, Chris Cook, Melvin Anthony, Dorian Yates, Monica Brant, Brenda Kelly, Kiana Tom, Stephen Holman, Lee Haney, Shawn Ray, Milos Sarcev, Rachel Moore, Stacey Lynn, Mike Quinn

WORKOUT PROGRAM

DAY 1 – Chest, Back and Cardio

1a. Flat dumbbell press

3 x 8

Rest n.a.

1b. One-Arm Dumbbell Rows

3 x 8

90”

2a. Inclined Dumbbell Press

3 x 12

n.a.

2b. Cable Seated Rows

3 x 12

90”

3a. Pec Deck Flyes

2 x 15

n.a.

3b. Hyperextensions

2x 15

90”

Cardio-Treadmill, Stepper, Bike

20’

n.a.

DAY 2 – Abs and Cardio

1a. Knee raises

3 x 12 to 15

n.a.

1b. Crunches

3 x 25

90”

Cardio

30’

n.a.

DAY 3 – Quads, Hamstrings, Calves and Cardio

1a. Leg press

3 x 8

n.a.

1b. Lying hamstring curls

3 x 8

90”

2a. Leg extensions

3 x 12

n.a.

2b. Seated leg curls

3 x 12

90”

3a. Standing calf raises

2 x 15

n.a.

3b. Seated calf raises

2 x 15

90”

Cardio

20’

DAY 4 – Abs and Cardio

1a. Cable crunch

3 x 15

n.a.

1b. Side crunches

3 x 25

90”

Cardio

30’

DAY 5 – Delts, Traps, Biceps, Triceps and Cardio

1a. Dumbbell shoulder press

3 x 8

n.a.

1b. Rear lateral dumbbell raises

3 x 8

90”

2a. Dumbbell lateral raises

3 x 12

n.a.

2b. Dumbbell shrugs

3 x 12

90”

3a. Preacher curls

3 x 12

n.a.

3b. Dumbbell  triceps extensions

3 x 12

90”

4a. Concentration curls

2 x 15

n.a.

4b. Cable pushdowns

2 x 15

90”

Cardio

20’

DAY 6 & 7 – Abs and Cardio

1a. Reverse crunches

3 x 15

n.a.

1b. Ball crunches

3 x 25

90”

Cardio

30’

All workouts are paired into supersets. Supersets are when one exercise and are done and then immediately followed up with another exercise without resting.

Super setting opposing muscle groups will stimulate more muscle fibers and enhanced caloric burning effect.

Settle in to a familiar routine is a sin. Allow variety to shock the muscle into continuous growth.

Go full range motion and squeeze hard at peak.

RUNNING

How to run to burn out more fat? (Source: Jie Kang, European Journal of Applied Physiology)

Ran for 30 minutes:

1. First 15 minutes - Use high intensity (80 percent of their maximum heart rate)
2. Final 15 minutes - Slow to 60 percent

Studies show fat burning of 5-10% more compared to reversing the intensity.

Workout three to five times a week.

You'll feel as if you're burning fat easier than ever.

FACE

(FROM MY OWN RESEARCH, THESE FACIAL EXERCISES HAVE NO TESTIMONIES OF SUCCESS AND COULD BE JUST MYTHS. HOWEVER, THERE IS NO HARM TRYING AND IT MAY WORK FOR SOME INDIVIDUALS.)

Warm up & Massages:

FINGER TAPPING:

1.        Using middle finger, tap gently about 20 times.

2.        From nose bridge to eye brows, and around the eye sockets.

3.        From side of nose tip to ears.

4.        From ears to chin.

5.        Hold edge of ears at the top. Gently pull it. Work around the edges until reach the ear lobes at bottom.

CHEEK WARM-UP:

1.        Place fingers against cheek muscles, but do not wrinkle upper lip.

2.        Say YUCK! Then EEK!... Then i i i!... Then OOH!

Forehead:

BROW SMOOTHER:

1.        The purpose is to remove the lines above the brow.

2.        Fan fingers with thumbs folded in and place fingers where the scalp meets head, near the temples.

3.        Push straight up and hold.

4.        At this point, raise eyebrows, hold for six counts and release.

FROWN FURROWS:

1.        First, place the middle fingertip of each hand in the center of each eyebrow.

2.        Pull the brows apart, and at the same time frown.

3.        Hold for six counts.

4.        The second part is just the opposite.

5.        Place the middle fingertip of each hand in the center of each brow; push brows together (inward); at the same time raise brows and hold.

Eyes & lids:

CROW’S FEET EYES:

1.        The purpose is to eliminate crow’s feet.

2.        Place the ring and middle fingers of each hand at the outer corners of eyes.

3.        Pull the corner of the eyes toward the hairline and hold.

4.      At the same time, squeeze eyes shut; hold.

UPPER EYELID LIFT:

1.        Place forefingers along eyebrows.

2.        Look up, look down, then close lids firmly - hold then release.

LOWER EYELID LIFT:

This exercise eliminates puffiness.

1.        Place the three center fingers on each hand on the area directly underneath the eye

2.        Pull down, and then try to close eyes

3.        Hold.

(NOTE: Never stretch this delicate area.)

Cheeks:

CHEEK RAISER:

1.        Take three center fingers, place them on the apples of the cheeks and push down.

2.        At the same time, raise cheeks as hard as you can by smiling.

3.        Put head back when doing this.

LOWER CHEEK PRESS:

1.        This exercise will fill out the cheek hollows, firm the face and lift.

2.        Begin by putting thumb in mouth – right in the center of the cheek – and push.

3.        At the same time, bring the cheek back toward to the teeth against thumb.

4.        Hold and then repeat on the other side.

Nose:

NOSE LIFT:

1.        Place the middle finger of each hand in the hollow area at the inside corner of eyes.

2.        Place the ring fingers of each hand on the sides of nose bridge.

3.        Contract the muscle by wrinkling the nose and hold; at the same time, try to push nose back down by sliding fingers down the sides of nose.

Keep nose wrinkled through the entire exercise.

TOP NOSE FURROW:

1.        Place both thumbs under top lip; grasp lip with sides of index fingers; pull lip straight down and hold.

2.        While holding lip in place, contract muscle by trying to pull lip up into a sneer; hold.

Jaw line:

EXERCISE 1:

1.        With both hands together, use three middle fingers of right and left hands to press under the chin and hold for 8-10 seconds.

2.        Repeat this 6-7 times. Repeat exercise pressing on the outer parts of the jaw.

EXERCISE 2:

1.        With  upper and lower lips pressed together, smile until you feel tension under  jaw.

2.        Hold for 8-10 seconds and release. Repeat 6-7 times.

EXERCISE 3:

1.        Place curved index fingers on each side of chin just behind jaw bone.

2.        Keep teeth in normal bite position.

3.        Push tongue against bottom teeth.

4.        Push-release.

Lips:

LOWER LIP CURL:

1.        Take middle fingers and pull down on either side of lower lip – exposing lower teeth.

2.        At the same time, you should try to form a pout with lips.

CORNER MOUTH PULL:

1.        The purpose of this exercise is to alleviate the lines around the corners of the mouth and to lift the cheeks. Place left thumb just inside the right corner of mouth.

2.        Place three fingers of the right hand directly over area of thumb.

3.        You should be able to feel thumb through cheek.

4.        Place left fingers over right fingers, lock on and pull the corner of mouth across teeth and hold. Contract the muscle by pulling the corner of mouth straight back toward the earlobe.

5.        Hold and then repeat on the other side.

Chin:

CHIN LIFT:

Take three center fingers, pull the chin down; and at the same time – curl the lower lip over the bottom teeth.

TONGUE PRESS:

1.        The purpose of this exercise is to alleviate double chin.

2.        Lace fingers together, leaving thumbs sticking out.

3.        Push up on the chin with thumbs.

4.        At the same time, press tongue to the roof of mouth.

5.        This will cause the chin muscle to push against thumbs.

NECK

Exercise

Sets    

Reps

Warm-up:

1.      Tuck chin into chest and hold for a count of 15.

2.      Turn head to side and look over shoulder. Hold 15 seconds. Do for both left and right.

3.      Bend head back, look skyward, hold for 15.

4.      Drop left ear to left shoulder, hold 15. Repeat with opposite ear.

15 seconds for all.

Neck extension:

1.      Sit.

2.      Put hands on fore head, apply constant tension.

3.      Nod head until chin touches chest.

2

12,12

Neck flexion:

1.      Hands on the back of head for resistence.

2.      Slowly move head up to looking-up position.

3.      Ensure full ROM.

2

12,12

Lateral flexion:

1.      Hand slightly above ear.

2.      Move head as close to the shoulder as possible.

3.      Ensure full ROM.

4.      Keep torso straight.

2

12,12

Neck harness:

1.      Use of weight (5kg) and a special cap.

2.      Do for all 4 sides of the neck.

3

8-12

Shrugs:

Work upper trapezius of the neck.

1.      Each hand holds a dumbbell. Resting at the side of the thigh with palm facing inwards.

2.      Execute the movement from the rear, bring the shoulder as close as possible to the ear, at each side simultaneously.

3.      Can use barbell for better effect. Bend elbows slightly to help.

Note: Favorite of Mr. Olympia legen Lee Haney.

3

8-12

Head Raiser:

Targets the sternocleidomastiodeus increasing its size and elongating the neck.

1.      Lie face up on a bed

2.      Hang head over the edge.

3.      Slowly raise head in line with body.

4.      Lower head back down again.

3

5

Neck Bridge:

Warning: Most effective but carries most risk.

1.      Lie back to the ground.

2.      Hands placed palm down beside the head.

3.      Slowly lift upper body off the floor.

4.      Keep the back of head flat and straight against the ground.

5.      Take hands away. Remain in a fixed position.

10 seconds.

Muscles on the neck:

-          The splenius originates just behind ear, attaches to skull, and runs diagonal towards your back where it inserts to the spine underneath the traps.

-          The sternocleidomastoid that runs from behind your ear to your collarbone.

-          The trapezius that covers your upper back and the posterior section of your neck.

Together these muscles are responsible for the flexion, lateral flexion, extension and rotation of the neck.

Important:

-          Prioritize neck to avoid injury. Never do as last part of the body training.

-          Keep flawless form. Don’t sacrifice for weight. Focus on contraction.

-          Use full Range Of Motion (ROM).

-          Warm up by rotate the head from right side to left. NEVER rotate all the way back to avoid pinching any nerve.

BICEPS

Exercise

Sets    

Reps

Incline dumbbell curls

2(warm-up)

15

3

8,8,6

Standing barbell curls

3

8,8,6

Hammer curls

3

8,8,6

Keep the rep low to max 8.

Progressively increase the weight, decrease the rep.

Proper form, don’t jerk.

Elbows close to side.

To point of failure.

TRICEPS

Exercise

Sets

Reps

Cambered bar

2(warm-up)

15

Cable Pushdowns

3

8,8,6

Seated tricep extensions

3

8,8,6

Dips

3

8,8,6

Strict repetition.

Don’t rely on shoulder strength at point of failure.

REAR-DELT SPECIALIZATION

Exercise

Sets

Reps

Seated barbell presses

2(warm-up)

20

4

8-10

Bent laterals (on an incline bench)

4

10-12

Seated dumbbell side laterals

4

10-12

Seated dumbbell presses (through backward arc)

4

10-12

Isolating rear delt from traps and lats from delt is a challenge.

Maximize range of motion.

Keep body supported, probably brace chest or back against an incline bench.

SQUEEZE!

TRAPEZIUS

Exercise

Sets

Reps

Upright rows:

1.      Use narrow grip on bar bell.

2.      Pull bar up toward the chin and then back.

3

8-12

Barbell shrug:

Best known exercise.

1.      Hold a very heavy barbell, shoulder width apart.

2.      Lean slightly so bar does not touch the legs.

3.      Try to touch shoulders to ears.

3

10-15

Hammer grip dumbbell shrug:

1.      Hold dumbbell at each side, in hammer grip.

2.      Try to touch shoulders to ears.

3

10-15

When to train traps?

On shoulder day.

Suggested to train trap after shoulder.

Traps grow fast with right weights and repetitions.

Warning!

Avoid “Rotating shrugs”. Improper weight can lead to chronic rotator cuff injury that ends your lifting days.

SUPER ABS (MOVEMENT-BASED)

Exercise

Sets

Reps

Workout One

Incline sit-ups

4

15-20

Vertical leg raises – require a leg raise station.

3

15-20

Seated leg raises/jackknife sit-ups – sit at the edge of bench, extend the legs, bend the knees and pull upper thighs in toward the chest.

3

10-15

Workout Two

Incline sit-ups

4

15-20

Vertical leg raises

3

15-20

Standing cable crunches

4

15-20

Perform this regimen every other day, alternating between two workouts.

Rely on strength, not momentum.

Focus on the squeeze.

Note:

Rectus abdominis is the name of the six-pack muscle.

Doesn’t burn fat. Must accompany with a low-fat diet and 30 mins of cardio ¾ times per week.

Top three abdominal exercises (A study at the Biomechanics Lab at San Diego State University)

1. Bicycle maneuver
Lie flat on the floor with your lower back pressed to the ground.

Put your hands beside your head.

Bring your knees up to about a 45-degree angle and slowly go through a bicycle pedal motion.

Touch your left elbow to your right knee, then your right elbow to your left knee.

Breath evenly

2. Captain's chair
This was one of the few on the "most effective" list that involves gym equipment.

Start with legs dangling and slowly lift your knees in toward your chest.

The motion should be controlled and deliberate as you bring your knees up and return them back to the starting position.

3. Crunch on an exercise ball
Sit on the exercise ball with your feet flat on the floor.

Let the ball roll back slowly and lie back until your thighs and torso are parallel with the floor.

Contract your abdominals raising your torso to no more than 45 degrees.

To work the oblique muscles, make the exercise less stable by moving your feet closer together.

SUPER ABS (BALANCE-BASED)

Exercise

Sets

Reps

Swiss-ball rollout (mobilization):

1.      Kneel in front of the ball with forearms pressed against it.

2.      Keep knees and feet in place, roll the ball in front so the hips, torso, and arms slide forward.

3.      Advance as far as possible without arching back, then pull back to the starting position.

5

15-20

Swiss-ball reverse crunch (stabilization):

1.      Lie face up on the edge of a bench with a Swiss ball pinched between heels and hamstrings.

2.      Keeping abs drawn in, roll pelvis off the bench.

3.      Maintain the same knee angle, bring knees toward chest.

4.      Slowly lower the ball.

5.      As soon as the back begins to arch on the way down, that's the end of range of motion.

6.      Pause at this point for a few seconds before finishing the set.

5

15-20

These abdominal exercises focus more on balance, rather than movement.

Abs will contract harder to keep body stable. Also, most men have difficulty with either stabilization or mobilization. 

Abdominal muscles are multilayered, but most men focus only on the outermost layer with exercises like the crunch.

Don't forget to work the abdominal muscles closest to the spine. Strengthening these tiny stabilizers will provide a solid foundation to allow your six-pack muscles to grow stronger and bigger.

Include both types of moves in a workout to challenge your abs:-

1.        Movement based

2.        Balance based (mobilization and stabilization)

5 WEIDER TRAINING PRINCIPLES

Forced reps training principle – with partner’s assistance, do the extra reps beyond normal point of failure.

(Incline barbell presses)

Rest-pause training principle – before point of failure, recoup strength with 10-sec rest. Do for 2 extra rep.

(Machine military presses to the front)

Descending sets training principle – Use lighter set to grind out another 2 reps.

(Seated-dumbbell curls)

Partial reps training principle – Reaching failure, continue by raising to as high as the strength still allows, 3 quarter, half, 1 quarter of a full movement. Do till fully fatigue.

(Dumbbell side laterals)

Reverse-gravity training principle – Upon reaching failure, lockout the position till muscles feel fried. Then very-very slowly release the weight. Target as slow as possible. For safety, do with a partner and limit to machine movements.

(Triceps pushdowns)

WATER

Drinking plenty of water helps burn fat.

It also builds more muscle.

All creatine does is force fluid into the muscle.

RIGHT DIET

Eat like hell in morning to inhibit evening binge.

Eat in the low light condition to reduce tempt.

Distract from eating urge by doing something occupying, e.g. checking the emails.

Brush teeth after meal, symbolic gesture of stopping.

Don't take alcohol as it only enhances eating sensory and erodes self control.

Use low fridge light but brightly lit eating table.

Clean up the diet. Eliminate fatty food, sauces and condiments.

Eat more whole-grain and muscle-building protein.

DON’T take coffee in the morning, it lowers insulin, reduces metabolism rate.

Ensure gradual reduction of calories to reduce fat buildup but keep metabolic rate high.

Dramatic reduction will make our body switch to famine mode, thus storing more fat.

A small reduction is about 250 calories a day, or 10-15 percent less than usual.

This will protect lean muscle and less likely to trigger a slow-down in your metabolism.
It’s possible to gain about one pound of muscle per week and lose about one pound of fat per week.

One cheat day in a week (a high-carb day)

- To reload muscle glycogens and energy for training.

- To confuse body to keep tapping into body fat stores. If consistent low calorie week in week out, the metabolic rate will drop, which is something we don’t want it to happen.

(Tip: Everyday low calorie but on one particular day of the week, double the calorie.)

Eat often (6 meals average), but small portion each time, and with diversity everyday.

Allow second lunch, and reduce dinner portion. This will give more energy for workout in the evening.

(Tip: To give impression of eat a lot, try to use smaller plates so food looks bigger)

Supplements – glutamine, creatine, multivitamin / multimineral complex. Vitamins C & E, Calcium, ZMA, fish oil, fat burners.

Fish oil (featured) – prevent muscle breakdown, encourage growth, reduce inflammation, lose body fat, helps brain function and mood.

30-60” before workout, take protein shake (30g protein) and 5g glutamine.

Immediately post workout, take whey protein and simple carb (20g protein, 40g carbs), 5g glutamine, 5g creatine, and vitamin C/E.

½ - 1 hr before bed, take protein shake (30g), 5g glutamine, 3-5g fish oil, ZMA (30mg zinc, 450mg Mg, 11mg B6 vitamin)

Note:

An average egg contains about 7g of protein.

Protein more than 2-4 ounce (62.2 – 104.4 g) (about 9 – 15 eggs) will be stored as fat.

Turkey has very low calorie.

Low calorie dieting slows your metabolism, making it progressively more difficult to lose weight and keep it off.

Keeps more muscles to burn more calories during idle state (e.g. sitting around).

Avoid starvation diet plan. It reduces metabolism, reduces muscle, increase craving and switch the body to famine mode. If you stick to such diet plan, you must stick to it forever. Once you return to old habit, you are doomed to become fatter than before.

If your calorie intake is already in a healthy range, decrease it only slightly, and only if necessary.

Keep the insulin levels steady. When insulin is in excess (from too much sugar and not enough exercise), it can turn on you, depositing fat into gut.

(Some info above are sourced from Renee Cloe, ACE Certified Personal Trainer, at http://www.primusweb.com/fitnesspartner/library/weight/0698metabolism.htm)

SUPPLEMENT

Anti-oxidant

Prevent cancer. One good source is green tea.

HGH (Human Growth Hormone)

Very expensive and MUST be applied under heavy and careful scrutiny.

“Portion of youth”, boost muscle growth and boost height in youth.

Very dangerous side-effects: acromegaly (gigantism) and continuous use will prevent body from generating its HGH naturally.