This is a rough,tuff, hardcore workout designed for those who are not feignt of heart. It has been developed after long years of experience, long after my scalp has turned to silver, and has the experience of some friends who have given me advice over the years.
THE CONCEPT FOR THIS WORKOUT IS VERY SIMPLE. YOU ESSENTIALLY DO TWO OR THREE SETS OF YOUR WORKOUT AT A NORMAL WEIGHT FOR YOU OR 5 TO 10 POUNDS OVER WHAT WOULD BE YOUR NORMAL WEIGHT, I.E. THIS SHOULD BE A LITTLE BIT OF A CHALLENGE TO START. THEN, CUT THE WEIGHT IN HALF AND DO TWO TO THREE MORE SETS AT HALF WEIGHT. THIS WEIGHT SHOULD BE DONE SO THAT THE INDIVIDUAL CAN DO 100 TO 150 REPS AT HALF WEIGHT.

IN ADDITION TO THIS, TWO TO THREE DAYS OF AEROBIC EXERCISE OUTSIDE OF THE WEIGHT TRAINING SHOULD BE ACCOMPLISHED. BUT, MAKE IT FUN. RIDE A BIKE, PLAY RAQUETBALL OR HANDBALL, PLAY BEACH VOLLEYBALL, HAVE A "VIGOROUS" HIKE THROUGH THE WOOD, OR ANYTHING THAT YOU LIKE. LIFE WAS MEANT TO BE ENJOYED. TOO MUCH DISCIPLINE WILL RUIN THE CREATIVITY OF YOUR WORKOUT. THIS SHOULD BE DONE AT LEAST 20 MINUTES TWO TIMES A WEEK. UNLESS YOU ARE A PROFESSIONAL ATHLETE (YOU KNOW LIKE MARK MCGWIRE, MICHAEL JORDAN, RONNY COLEMAN, ETC.) YOU SHOULD ONLY DO THE AEROBIC PORTION ON DAYS OFF. I DON'T RECOMMEND COMBINING THESE DAYS TOGETHER.

The following steps should be taken before this workout is completed:
ONE: Get a check up from a medical or osteopathic physician before you begin any type of intense physical acitivity. Your body fat, for example, should not be in
the 30% range when doing these exercises. Your blood pressure should ideally be consistently in a range from 110/70 to 139/89 before you begin to attempt these
exercises. Your diet should consist of 1/5 to 1/4th fats (vegetable fats preferably), with the rest being split up rather equally between carbohydrates and proteins. I
recommend going to Leo Ingrim's Military Muscle Page, The Unofficial Manfred Hoeberl page to look for something to shoot for, or Mike Metzner's Fitness page for an alternate workout. I also disclaim to have the medical knowledge and information of a physician. *It is recommended that you see your physician first before attempting this or any type of fitness program.*

TWO: THE FITNESS ROUTINE YOU ARE ABOUT TO BEGIN IS CALLED
SPLIT/HALVES. IT SOUNDS REDUNDANT IN ITS OWN TITLE, BUT IT'S NOT!!! IT SIMPLY MEANS YOU DO A COUPLE OF SETS AT YOUR NORMAL WEIGHT FOR THAT SET, AND THEN CUT THE WEIGHT FOR THAT SET IN HALF AFTER THE SAME EXERCISE---AND THEN DO AS MANY REPETITIONS AS I CAN FOR TWO MORE SETS. THIS IS NOT A STRIP DOWN SET! IT GOES
SIMPLY LIKE THIS. FIND A REASONABLE WEIGHT TO BEGIN AN
EXERCISE FOR A PARTICULAR BODY PART. LET'S PERFORM, FOR
EXAMPLE, A BENCH PRESS. IF YOUR WEIGHT FOR THE BENCH PRESS
IS 200. WARM UP WITH 135. THEN, PERFORM TWO SETS AT YOUR 200 POUND WEIGHT. NOW COMES THE CRUCIAL PART OF YOUR WORKOUT!!!YOUR WEIGHT FOR ALL SPIT/HALF EXERCISES
SHOULD BE OF A WEIGHT THAT IS NO MORE THAN 45 T0 65% OF THE
WEIGHT YOU DO FOR A NORMAL SET. AND DO A SET OF 20 TO 30 REPETITIONS. SO, YOUR NEXT (3RD) SET IS 1X20-30X100. DO A FOURTH SET FOR A LARGE SET OF 30 TO 70 REPETITIONS (1X30-70X100). WHEN,AFTER A SERIES OF WORKOUTS, YOU CAN REACH 100 REPETITIONS ON THE FOURTH SET, INCREASE THE WEIGHT CORRESPONDINGLY 10% TO 15% ON THE FIRST TWO SETS. YOU SHOULD DO THIS WITH NO MORE THAN 2-3
EXERCISES DURING A WORKOUT, REVERTING TO YOUR STANDARD 3
SETS OF 8-10 REPETIONS FOR THE REMAINING EXERCISES."

PLEASE NOTE: SOME ROUTINES YOU CAN USE TO PERFORM
THIS "SPLIT/HALF" ROUTINE FOLLOW. EXAMPLES WILL BE GIVEN FOR DAY ONE ONLY. MAKE SURE THAT YOU DON'T OVER DO IT AND TEAR OR
STRAIN A MUSCLE!

�

Ryan Espey

Bench Press

Bodypart	Exercise	Sets	Repetitions	Weight
Chest	Bench Press	Warmup	1 Set	Variable
Chest	Bench Press	2 Sets	10	e.g. 200
Chest	Bench Press	1 Set	20-30	e.g. 100
Chest	Bench Press	1 Set	30-100	e.g. 100

Your Routine For Day One

Bodypart	Exercise	Sets	Repitions	Weight
Chest	Bench Press	Warmup	1 Set	Variable
Chest	Bench Press	2 Sets
Chest	Bench Press	1 Set
Chest	Bench Press	1 Set

Work the Pectoralis' muscle group hard!!! It will help you in all endeavors,
especially sports and the martial arts.

Note: Study these charts and you will note that you start out with the weight for your normal routing, and then cut it in half. The first portion is at your normal weight, which is 60-70% of the weight performed at 1 repetition of the most you can do, or your maximum. The third set is up to 30 repetitions at 50% of your normal weight and follows the second set immediately. The fourth set is 30-100 repetitions at the 50% normal weight. Please note that as soon as you reach 100 repetitions, the weight should be increased.

Dumbbell Bench Press

TRICEPS
TRICEP EXTENSION
2X10 AT 70% OF MW
2X20-100 AT 45% TO 65% OF MW



LATISSIMUS DORSI
LAT PULLS
WARM UP AT 50 TO 65% MW
3X10 AT 75 TO 80% MW

LATISSIMUS DORSI
LOW ROWS
3X10 AT 75% TO 90% MW
COOL DOWN WITH
LIGHT AEROBIC WEIGHTS*** OR
BICYCLE,ETC.

DAY THREE:LEGS

NOTE: THIS PERSONAL TRAINER DOES NOT CONDONE THE USE OF FULL SQUATS FOR ANY PERSON FOR LEG DEVELOPMENT. LEG EXTENSIONS USING A STANDARD MACHINE BY HAMMER STRENGTH OR SUITABLY QUALIFIED MANUFACTURER IS RECOMMENDED. SQUATS SHOULD NOT BE DONE TO PARALLEL TO THE GROUND, BUT WHEN DONE AT SHOULD BE NO MORE THAN A 50 DEGREEE ARC.

DAY FOUR:DELTOIDS AND TRAPEZIOUS ALTERNATE DAY 4 WITH DEAD LIFTS AND GOOD MORNING EXERCISES THIS PAGE SHOULD HAVE GIVEN YOU THE TRUE MEANING OF INTENSITY. EVEN ARNOLD CRIES WHEN HE DOES THIS PAGE. RETURN TO FIRST WEIGHT TRAINING PAGE WOMEN'S INTERMEDIATE WORKOUT This page of heavy-duty construction completed by Brian McDuffie, Personal Trainer, National Health Club Assoc.

QUADRACEP AND FRONT THIGH	LEG EXTENSIONS	2X10 AT 75 TO 90% MW	3-5X10 IN A PYRAMID STARTING AT 65% DOWN TO 20% MW	QUADRICEPS AND GLUTEUS	LEG PRESS IN THE PRONE POSITION	2X10 AT 75 TO 85% MW	2X20-100 AT 50% MW
BICEP FEMORIS (LEG BICEP OR HAMSTRING)	LEG CURL STANDING OR SUPINATED	3X10 AT 75% MW	DO THESE WITH LIGHT WEIGHT TO BEGIN YOUR CYCLE AS THE HAMSTRING TEARS EASILY	�	�	�	�
TRAPEZIUS	SHOULDER SHRUG FROM SQUAT RACK OR NAUTILUS WITH BARBELL APPARATUS	2X10 AT 80% MW	3X20 AT 40% MW	�	�	�	�
TRAPEZIUS	DUMBBELL SHOULDER SHRUGS	2X10 AT 65% MW	2X20 AT 35% MW	�	�	�	�
DELTOIDS	DELTOID RAISES	2X10 AT 85%	3X10 AT 40%	�	�	�	�
POSTERIOR (REAR) DELTOIDS	POSTERIOR DELTOID RAISES	2X10 AT 75% MW	1X20-40 AT 35% MW	Cool down by riding a bike,jogging, or any activity that will allow aerobic activity to clean toxins from the body	�	�	�

3 ROUTINES FOR THE BICEP

LEVEL ONE: LIFT MORE THAN YOU ARE CAPABLE.

DO 3 SETS x 10 AT A WEIGHT THAT IS MORE THAN YOU CAN DO WITH BICEP CURLS. FOR EXAMPLE, IF YOU'RE DOING 3x10 AT 90 LBS. JUMP UP TO 135 LBS, AND CHEAT JUST A LITTLE. ALWAYS USE A TRAINING BELT WHEN DOING YOUR EXERCISES.

LEVEL TWO: WITH A PARTNER, GRAB A NAMBERED CURLING BAR AND USE A WEIGHT THAT IS 50 TO 70% OF WHAT YOU CAN DO WITH 3 SETS OF 10. START WITH ONE REP AND PASS IT TO YOUR PARTNER. YOUR PARTNER DOES ONE REP AND PASSES THE BAR BACK TO YOU. YOU DO TWO REPS, AND YOUR THEN YOU PASS IT TO YOUR PARTNER. HE/SHE DOES TWO REPS. YOUR PARTNER PASSES IT BACK TO YOU. YOU DO THREE REPS AND THEN HE DOES THREE REPS. YOU DO FOUR REPS AND THEN SHE/HE DOES FOUR REPS. YOU DO THIS UNTIL YOU GO UP TO 10 REPS A PIECE AND THEN EVALUATE WHETHER YOU CAN GO ON OR NOT. IF SO, YOU "TRY" TO GET UP TO 15 REPS. IF YOU CAN DO 20 REPS A PIECE, THE WEIGHT IS TOO LIGHT.

LEVEL THREE (NEGATIVE PREACHER CURLS): WITH A PARTNER USE A PREACHER BENCH AND A NAMBERED CURLING BAR TO DO THE FOLLOWING. WARM UP WITH WHAT YOU WOULD DO ON THE PREACHER BENCH AT THREE SETS OF 10, BUT DO YOUR ARM CURLS ONLY ONCE TO WARM UP. INCREASE THE WEIGHT BY 10 TO 15%. YOUR CURL BAR IS SET WITH 10'S AND 5'S OR 25'S AND 10'S DEPENDING ON STRENGTH. BRING THE WEIGHT UP FAST AND LET THE WEIGHT FALL VERY, VERY, VERY SLOWLY. REPEAT THIS FOR 6 TO 8 REPETITIONS. STRIP A 5 AND REPEAT. CONTINUE TO DO THIS UNTIL YOU ARE ABOUT HALF WAY THROUGH THE WEIGHT ON THE STRIP. INCREASE THE WEIGHT NOW BY 15 TO 30 POUNDS (OR 10 TO 20 KGS). INCLUDE THIS PROCEDURE IN THE STRIP DOWN AT LEAST ONE MORE TIME. WHEN YOU ARE NEARLY TOTALLY STRIPPED, PERFORM 50 TO 100 REPS AT THE VERY LIGHT WEIGHT. YOU'RE DONE WITH THE ARM PUMPER.

BEGINNING WEIGHT TRAINING PAGE

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