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8/7/2019 Athlete365 - workout book
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The Complete Training Guide for Men
By
John Sokolowski, CSCS
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Consult with a physician prior to beginning any fitness program. Do this
program at your own risk.
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Introduction:
This program has one main objective. It was designed to help men fit
exercise into their busy lives.
We all have busy lives and fitness is usually the first thing to be scrapped
when our days fill up with too many commitments. The Complete Training Guide forMen was created for men who have a job and a life. As lack of time is cited as the
main reason why people do not exercise regularly, The Complete Training Guide for
Men was designed to be as done as quickly as possible. You will see that the
workouts in here are shorter than traditional weight training routines, but dont think
that makes them less effective. If you can fit in two hours a week of watching TV or
surfing the internet, then you have enough time to dedicate to this program.
The big difference youll find with this program compared to traditional weight
training programs is that this is athletic-based. What is athletic-based training you
ask? Well, athletic-based training is focused on developing strength, power and
speed and stamina (the elements needed to be a dominant athlete). Athletic-based
training is not just concerned with having bigger biceps. The exercises in this
training manual are based on programs used by both professional and Olympic
athletes around the world. This type of training is not the same-old bodybuilding
routines that youve seen in those muscle magazines for years are years. The
programs in here will not only get you in the best shape of your life, they will also
make you a better athlete.
You may be telling yourself that you do not have the time in the day to
dedicate to training like a professional athlete. Well, there is another benefit to the
workouts in this book. They have been designed in such a way that youll be in and
out of the gym in less than 45 minutes.
The key to reducing the time it takes to complete the routines in this book is
the utilization of two concepts.
1. Compound exercises
2. Supersets
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Compound exercises work various parts of the body in one movement.
Therefore, more muscles are worked together, so you get more bang for your buck
in terms of time.
Supersets are exercises that are done one after another in order to reduce
the time you spend sitting around doing nothing. You may do one, two, three and
even four exercises consecutively before taking a break. You will not only completemore exercises in less than before, but you will also work you cardiovascular system
at the same time. Therefore, you will improve your strength and cardio in just one
routine.
Now, lets get to the basic principles of the program that will help you get the
most out of your workouts.
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Basic principles:
To get the most out ofThe Complete Training Guide for Men you need to
follow five basic principles.
Consistency
Proper Technique
Progression
Recovery
Common Sense
Consistency means making it to all of your workouts. No one will get results
training just once a week. Two of the routines in this book consist of four workouts
per week at approximately 45 minutes for each. Ideally, you should be able to
complete all of your workouts in each program but life can be busy. It is acceptable
if you miss one workout every few weeks. But if you only complete fifty percent of
your workouts then you cant expect the results you would get if you completed one
hundred percent of them.
Recording your workouts is the best way to track your progress. For that
reason workout sheets are included in this book so that you will be able to record
every one of your workouts.
Proper Exercise Technique is integral to any successful workout routine.
The rule here is to do the exercise properly in its entire ROM (range of motion). Do
not let your ego get in the way and use improper technique just so you can lift more
weight. All exercises should be done with a weight that you can control so that you
reduce the risk of injuring yourself.
Progression in your routine means that you continually challenge yourself
with the weight you can lift and the repetitions you can complete. For any training
program to work you have to be continually challenging your body. If you are able to
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complete the prescribed number of sets and repetitions (with proper technique) for
an exercise, then you need to increase your weight the next time you do that
exercise.
Recovery is just as important as your time spent in the gym. Your muscles
grow when you are not in the gym so it is integral that you take care of your bodywhen you are not training. That means consuming alcohol and processed foods in
moderation and getting seven to eight hours of sleep a night. If you feed your body
substandard fuel on a daily basis and get drunk every weekend, then your training
progress will dramatically suffer.
Common Sense always has to be used when doing any training program.
Although we all sometimes have nagging pains it is vital that you do not try to
continue training when you have an injury that could seriously hurt you in the long
run. Also, do not try to complete two workouts in one day because you missed a
workout that week.
Begin with the beginner program if you are getting back into an exercise
routine, or if you have never done a strength training program. If you start off with
the advanced program and are having difficulty then switch to the beginner program.
Enjoy!
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Dynamic Warm up
Before any workout you need to warm up; no matter how short on time you
are. Always begin with five minutes of jogging, skipping, biking, or any activity that
will gradually elevate your heart rate and body temperature. You should not be
gasping for air at the end of this portion, but you should be starting to break a sweat.
Following that do the ten exercises listed below to warm up your entire body.
Do one to two sets of each.
Note: In three of the warm-up exercises a stick is used in the photo examples.
If you do not have a stick, then a skipping rope or rubber band can be used as an
alternative.
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Stick Side Bend
1. Stand with stick 4 to 5 inches aboveyour head and level with your ears.2. Bend to one side until you feel astretch in your side. Bend to the otherside to complete one repetition.
1 set = 10 12 repetitions per side
Stick Side to Side Twist
1. Stand with stick 4 to 5 inches aboveyour head and level with your ears.
2. Twist your body as far as comfortablypossible to one side while keeping thestick in the same position above yourhead. You will feel a stretch in yourshoulders, middle and upper back. Bendto the other side to complete onerepetition.
1 set = 10 12 repetitions per side
Open Can Raise
1. Hold 2.5 5 lb plates or dumbbellsat your side.2. Lift the weights at a 45o angle untilyour hands are level with the top ofyour head.
1 set = 10 12 repetitions
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Rotator Cuff
1. Hold 2.5 10 lb plates or dumbbellswith your elbows elevated and levelwith your shoulders.2. Rotate your shoulders until your
forearms are perpendicular to the floor.
1 set = 10 12 repetitions
Body Weight Squat
1. Stand with feet a little widerthan shoulder-width apart. Your
arms can be extended orcrossed on your chest.2. Squat slowly and go as low aspossible while still keeping yourupper body straight.
1 set = 10 12 repetitions
Body Weight Lateral Squat
1. Stand with feet a wider thanshoulder-width apart. Squat until
you can feel a stretch in yourgroin area.2. Move to one side until theopposite leg is completelyextended.3. Move to the other side whilefocusing on staying low.1 set = 10 12 repetitions perside
Lateral Leg Swing
1. Stand with your hands on awall with one leg slightlyforward.2-3. Swing your legs in eachdirection as far as you cancomfortably.1 set = 10 12 repetitions perside
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Front to Back Leg Swing
1. Stand with one hand on awall with your inside legslightly elevated.
2. Swing your inside legforward comfortably until youfeel a stretch in yourhamstring.3. Swing the leg back as far asyou can comfortably.1 set = 10 12 repetitions perside
Hurdle Trail Leg
1. Stand with your hands placedon a wall while being slightly onyour toes.2. Rotate your leg around as if itis going over an invisible barrier.3. Bring your leg down andrepeat the same action in theopposite direction.1 set = 10 12 repetitions frontwards and backwards on eachleg.
Stick Snatch Squat
1. Stand with feet shoulder width apart. Holda wooden stick with a wide grip above yourhead. The stick should be 4-6 inches aboveyour head and slightly behind. Keep a properback arch and your legs slightly bent.2. Lower yourself as far as you can go whilemaintaining proper form.
* If you have difficulty completing themovement due to tightness in the hips andback, elevate your heels in order to help withcompleting the movement. This can be doneusing a 1-inch board or placing each heel on2.5-5 lb plate.
1 set = 10 12 repetitions
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Ankle Hop
1. Stand with your feet shoulder width apartand your hands on your hips.2. Jump as high you can while focusing on
just using your lower legs (calves andankles). As soon as you land, repeat themovement and focus on spending as littletime as possible in contact with the floor.
1 set = 20 30 repetitions
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Phase 1 Building Mass(Three weeks)
The first phase of this program focuses on building mass. Repetitions for the
exercises in this phase are primarily in the range of ten to twelve repetitions. Remember to
challenge yourself each workout but work with weight that you can do with proper form and
tempo.
Do both the upper and lower body workouts twice a week. Preferably, do the first
lower and upper workouts on Monday and Tuesday respectively. Take Wednesday off to
allow your body to recuperate and do the upper and lower workouts again on Thursday and
Friday respectively. It is vital to always take one day off after doing two days of this
program. You have to give your upper and lower body two days rest between workouts to
provide adequate recovery. Take Saturday and Sunday off and begin the second week on
Monday.
Following each exercise the number of sets, repetitions and recovery appear in the
corresponding columns on the workout sheet. If you are wondering es in the repetitions
column is short for each side. Many of the exercises you are doing in this program require
you do them individually for each arm or leg.
The beginner workout for this phase does not have any supersets. Do three sets of
each exercise before progressing to the next exercise. The rest you are to take between
sets appears in the third column. For example, 2m means two minutes; 90s means ninety
seconds.
If you are able to complete the full number of repetitions of each exercise then
increase the weight for the following workout.
The advanced workout for this phase consists of supersets. The way to recognize
if an exercise is part of a superset is if a letter follows the number of an exercise. For
example, the first exercise on the lower body workout for this phase is the barbell squat. A
letter does not follow the number one so it is done by itself. After each set ofbarbell squat
you are to take a ninety second break.
The next two exercises on the lower body program are part of a superset because
the numbers are followed by letters. The dumbbell split squats is symbolized as 2a, and
stability ball leg curl is2b. Therefore, after you do a set ofdumbbell split squats you are to
do a set ofstability ball leg curls. Once you finish those you are to take a ninety second
break. Repeat this two more times before moving on to the following superset ofstanding
calf raises and med ball seated twists.
Dont forget to write down the date of each of your workouts to track how consistent
you are with the program. Also, remember to record the weight used and repetitions for
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each of your exercises. This will ensure that you challenge yourself each time you are in
the gym and that you make the most of your workouts. A column for a fourth set is on the
program sheet if you want to do an additional set for any, or all of your exercises.
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14
Phase1:Beginner
Name:
StrengthCoach:JohnSokolowski,CSCSProgram#1:4day/week
LowerBody2x/wkUpperBody2x/wk
Set
Rep
Rest
LowerBody
Desired
S
1
S2
S3
S4
S1
S2
S3
S4
S1
S2
S3
S4
S1
S2
S3
S4
S1
S2
S3
S4
S1
S2
S3
S4
1.BarbellSquat
3
10
2m
2.Dumbbell
SplitSquat(or
useonly
bodyweight)
3
8es
2m
3.StabilityBall
LegCurl
3
8-12
2m
4.StandingCalf
Raises
3
10-
12
90s
5.MedBall
SeatedTwist
3
8-12
es
90s
Se
t
Rep
Rest
UpperBody
Desired
S
1
S2
S3
S4
S1
S2
S3
S4
S1
S2
S3
S4
S1
S2
S3
S4
S1
S2
S3
S4
S1
S2
S3
S4
1.Standing
Dumbbell
ShoulderPress
3
10
2m
2.SeatedCable
Row
3
8-
10
2m
3.DumbbellFlat
BenchPress
3
8-
10
2m
4.Dumbbell
BentArmLateral
Raise
3
10-
12
90s
5.Dumbbell
BicepHammer
Curl
3
10-
12
90s
6.VerticalLeg
Scissors
3
10-
30
es
90s
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15
Phase1:Adva
nced
Name:
StrengthCoach:JohnSokolowski,CSCSProgram#1:4day/we
ek
LowerBody2x/wkUpperBody2x/wk
Set
Rep
Rest
LowerBody
Desired
S
1
S2
S3
S4
S1
S2
S3
S4
S1
S2
S3
S4
S1
S2
S3
S4
S1
S2
S3
S4
S1
S2
S3
S4
1.BarbellSquat
3
10
90s
2a.Dumbbell
SplitSquat(or
useonly
bodyweight)
3
8es
0s
2b.StabilityBall
LegCurl
3
8-12
90s
3a.Standing
CalfRaises
3
10-
12
0s
3b.MedBall
SeatedTwist
3
8-12
es
90s
Se
t
Rep
Rest
UpperBody
Desired
S
1
S2
S3
S4
S1
S2
S3
S4
S1
S2
S3
S4
S1
S2
S3
S4
S1
S2
S3
S4
S1
S2
S3
S4
1a.Standing
Dumbbell
ShoulderPress
3
10
0s
1b.Seated
CableRow
3
8-
10
90s
2a.Dumbbell
FlatBenchPress
3
8-
10
0s
2b.Dumbbell
BentArmLateral
Raise
3
10-
12
90s
3a.Dumbbell
BicepHammer
Curl
3
10-
12
0
3b.VerticalLeg
Scissors
3
10-
30
es
90s
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16
Lower Body
Barbell Squat
1. Stand with the bar on your upper back and noton your neck. Keep a proper back arch and yourlegs slightly bent.2. Lower yourself until your hamstrings are parallelwith the floor. Return to the starting position.* If you have difficulty getting low due to tightnessin the hips and back, practice the motion with awooden stick or 5-10 lb bar. Alternatively, elevateyour heels using a 1-inch board or two 2.5-5 lbplates in order to help with completing themovement. Never sacrifice form for weight as thismay lead to serious injury.
Dumbbell Split Squat
1. Stand with legs in a split position.Maintain a proper arch in your back.Lower your self until your back knee isapproximately an inch from the floor.Make sure your front knee is just aboveor slightly over your front foot at thebottom of the movement.2. Return to the top position while
keeping the front foot flat throughout theentire movement. Do the prescribednumber of repetitions on one leg beforeswitching to the other.
Stability Ball Leg Curl
1. Place your feet on theball with your legs slightlybent.2. Lift your hips off thefloor while keeping yourlegs bent.3. Curl the ball in whilekeeping your hipselevated.*Repeat for the prescribednumber of repetitions.
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17
Standing Calf Raise
1. Stand with the balls of your feet slightly elevatedon either a board or weighted plates, while holdingdumbbells at your side.
2. Stand up on the balls of your feet and focus oncontracting your calves at the top of the movement.Return slowly to the starting position and repeat forthe prescribed number of repetitions.
Med Ball Seated Twist
1. Lean back slightly
until you feel that yourabs are contracted.Hold a medicine ballwhile keeping your armsslightly bent.2. Twist to one sidewhile focusing on yourabs doing the work.3. Twist to the other sideand repeat for theprescribed number of
repetitions.
* If a med ball is not available use a weighted place or dumbbell asan alternative.
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18
Upper Body
Standing Dumbbell Shoulder Press
Stand with feet shoulder width apartand keep your legs slightly bent.Maintain a proper arch in your backand keep your abdominal area tight.1. When initiating the lift it isallowable to bend your legs slightlyto help with pushing the weightoverhead.2. Once the weight has reachedoverhead lower the weight under
control back to the starting position.
Seated Cable Row
Sit with feet shoulder widthapart and keep your legsbent. Maintain a properarch in your back and
keep your abdominal areatight.1. Pull the cable to justbelow your chest. Focuson your back doing theexercise.2. Lower the weight undercontrol back to the startingposition.
Focus on pinching your shoulder blades together as youpull the cable towards you.
Dumbbell Flat Bench Press
Keep shoulders and buttockson the bench throughout theentire lift.1. Bring the dumbbells all theway down until they touch yourchest.2. Push the dumbbells back upuntil they touch.
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19
Dumbbell Bent Arm Lateral Raise
* Keep arms at a 90o
angle throughout the exercise.
1. Keep your arms locked at a 90o
angle.2. Push the weight to your sidewhile keeping your arms at a 90oangle.3. Your elbows and wrists shouldbe level with each other at the topof the lift. Then lower the weightback to the starting position.
Dumbbell Bicep Hammer Curl1. Stand with dumbbells at
your side in a neutralposition.2. Pull the dumbbells up toyour shoulders while keepingelbows at your side.3. Lower the weight, usingcontrol, back to the startingposition.* Do not use momentum tomove the weight. Focus onyour biceps doing all of the
work.
Vertical ScissorsLie flat on your back and keep yourshoulders on the floor. Lift your legs sothey are 2-3 inches off of the floor.1. Keep your legs slightly bent and liftone leg up 45o. Focus on your lowerabdominals and hip flexors doing all ofthe work2. Lower your leg, with control, to the
starting position and then repeat thesame movement with the other leg.* if your lower back hurts whileperforming this exercise place yourhands so that they are under your lowerback and the top of your butt.
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20
Phase 2 Increasing Strength(Three weeks)
The second phase of the program is focused on improving your strength while continue
to build on the mass you developed in the first phase of the program.
Do both the lower and upper body workouts twice a week. Just as in phase two, do the
first lower and upper workouts on Monday and Tuesday respectively. Take Wednesday off to
allow your body to recuperate, and do the upper and lower workouts again on Thursday and
Friday respectively. It is vital to always take one day off after doing two days of this program.
You have to give your upper and lower body two days rest between workouts to provide
adequate recovery. Take Saturday and Sunday off and begin the second week on Monday.
In phase two you will begin doing more technically difficult exercises such as deadlifts,
overhead split squats and barbell military press. It is essential that you pay close attention on
your form with these exercises in order to prevent any injuries. Continue to challenge yourself
with the weight you use but always err on the side of caution.
As in the first phase, the beginner program does not have any supersets, while the
advanced one does. If you are doing the beginner program and are unsure if you should
upgrade to supersets then try to incorporate supersets gradually in to your workouts. Begin by
super setting two exercises together for a workout, until you are eventually doing all of the
supersets as prescribed in the advanced program. Remember to work at your own pace.
Good luck.
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21
Phase2:Begin
ner
Name:
StrengthCoach:JohnSokolowski,CSCSProgram#2:4day/we
ek
LowerBody2x/wkUpperBody2x/wk
Set
Rep
Rest
LowerBody
Desired
S
1
S2
S3
S4
S1
S2
S3
S4
S1
S2
S3
S4
S1
S2
S3
S4
S1
S2
S3
S4
S1
S2
S3
S4
1.Deadlift
3
8
2m
2.Overhead
SplitSquat
3
6-8
es
2m
3.Dumbbell
Romanian
Deadlift
3
8
2m
4.MedBall
LateralSquat
andPress
3
8e
s
2m
5.Alternating
StaticPlank
3
20-
30
se
c
90s
Se
t
Rep
Rest
UpperBody
Desired
S
1
S2
S3
S4
S1
S2
S3
S4
S1
S2
S3
S4
S1
S2
S3
S4
S1
S2
S3
S4
S1
S2
S3
S4
1.Barbell
MilitaryPress
3
8
2m
2.Dumbbell
AlternatingBack
Row
3
8e
s
2m
3.Dips
3
8-
10
2m
4.FlatDumbbell
ChestFly
3
8-
10
2m
5.Dumbbell
BicepCurl
3
10
90s
6.HorizontalLeg
Scissors
3
20-
30
es
90s
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22
Phase2:Advanced
Name:
StrengthCoach:JohnSokolowski,CSCS
Program#2:4day
/week
LowerBody2x/wkUpperBody2x/wk
Set
Rep
Rest
LowerBody
Desired
S
1
S2
S3
S4
S1
S2
S3
S4
S1
S2
S3
S4
S1
S2
S3
S4
S1
S2
S3
S4
S1
S2
S3
S4
1.Deadlift
3
8
2m
2a.Overhead
SplitSquat
3
6-8
es
0
2b.Dumbbell
Romanian
Deadlift
3
8
2m
3a.MedBall
LateralSquat
andPress
3
8e
s
0
3b.Alternating
StaticPlank
3
20-
30
se
c
2m
Se
t
Rep
Rest
UpperBody
Desired
S
1
S2
S3
S4
S1
S2
S3
S4
S1
S2
S3
S4
S1
S2
S3
S4
S1
S2
S3
S4
S1
S2
S3
S4
1.Barbell
MilitaryPress
3
8
2m
2a.Dumbbell
AlternatingBack
Row
3
8e
s
0
2b.Dips
3
8-
10
2m
3a.Flat
DumbbellChest
Fly
3
8-
10
0
3b.Dumbbell
BicepCurl
3
10
0
3c.Horizontal
LegScissors
3
20-
30
es
2m
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23
Lower Body
Deadlift
* It is important to keep a proper arch in your backthroughout the exercise.
1. Grip a barbell on the floor with feetshoulder width apart, knees bent, and
a proper arch in your back.2. Pull the weight from the floor,focusing on lifting with the legs. Keepthe bar close to your body while lifting.3. At the top of the movement bendyour legs slightly and lower the weightunder control back to the startingposition.
Overhead Split Squat
1. Stand with legs in a split positionwith arms straight over your head.Maintain a proper arch in your back.Lower your self until your back kneeis approximately an inch from thefloor. Make sure your front knee isjust above or slightly over your frontfoot at the bottom of the movement.2. Return to starting position whilekeeping the front foot flat throughout
the entire movement. Do theprescribed number of repetitions onone leg before switching to theother.
* A med ball can also be used as alternative todumbbells.
Dumbbell Romanian Deadlift
1. Begin with your legs slightly bent anda proper arch in your back. Slowly bendat your hips and lower your body,keeping your legs in the same position
and maintaining a proper back position.2. Lower yourself until you feel a stretchin your hamstrings. Pull yourself backinto the starting position while keepingyour legs and back in the same position.
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24
Med ball LateralSquat & Press
1. Begin with legsspread apart in a squatposition, and backstraight. Hold the medball near your chest.2. Shift to one sideuntil your outside leg iscompletely extended.3. Press the med ballaway from your bodyand bring it back to
your chest. Shift overto the opposite sideand repeat.
* A plate of equal weight may be used as an alternative to a medball.
Alternating Static Plank
* Do not let your hips drop throughout this exercise .
1. With your body in a straightline, support yourself on oneelbow.2. Shift over to support yourselfon both elbows, in a plankposition. Shift over to the otherelbow. (Note: Hold each position
for the prescribed time stated inthe program.)
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25
Upper Body
Barbell Military Press
1. Hold a barbell across front shoulders, with palmsfacing front. Slightly arch back, and knees, andcontract abs.2. Push the weight over head while maintaining agood arch in your back. Lower the weight undercontrol back to the starting position.
* You can use your legs when beginning the lift tohelp push the weight overhead.
Dumbbell Alternating Back Row
1. Bend at waist, whilemaintaining a properback arch.2. Pull one dumbbell toyour chest and thenreturn to startingposition.3. Repeat the samemovement with theother arm.
* Maintain a slight arch in your back throughout exercise.
Dips
1. Lift your self into the starting position, with armsstraight, but not locked, and knees bent.2. Lower yourself under control until your biceps areparallel with the floor. Do not go any lower as this mayput too much stress on your shoulders. Using yourarms, push your body back up into the starting position.
* If you are able to do the prescribed number ofrepetitions easily, you can place a dumbbell between
your feet or use a belt that allows you to chain extraweight from your waist.
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26
Flat Bench Dumbbell Chest Fly1. Lay flat on a bench while
keeping your feet on thefloor. Hold two dumbbellswith straight arms directlyover chest. 2. Lower thedumbbells to the side in anark motion. At the end of themovement, bring thedumbbells back to thestarting position, keeping thearms at the same angle.* Concentrate on feeling a
stretch in your chest near thebottom of the motion.Dumbbell Bicep Curl
1. Stand with dumbbells at your side, elbowsfacing front.2. Pull the dumbbells up to your shoulderswhile keeping your elbows at your side.3. At the top, lower the weight under controlback to the starting position.* Do not use momentum to move the weight.Focus on your biceps doing all of the work.
Horizontal Leg Scissors1. Lie flat on your backand keep your shoulderson the floor. Lift your legs2 to 3 inches off of thefloor and as far out to thesides as comfortable.2. Bring legs backtogether with one leg ontop and the other
underneath. Push yourlegs back out to the sidesand repeat, placingopposite leg on top.
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Phase 3 -Maximal Strength(Four weeks)
The third phase of the program shifts from four workouts per week, to three. The
big difference with phase three is that each workout is a full body workout. This means
you will be doing upper and lower body exercises on the same day. Your workouts are
reduced to three times per week in order to give your body adequate recovery between
workouts. Make sure to take one day off between each workout to let your body
recuperate.
The workouts will be similar in length to the preceding phases but each of the
three workouts will consist of different exercises. These are challenging workouts, but
you will be well prepared if you worked hard during the first two phases.
You will be familiar with most of the exercises in this phase because you did
them in the previous phases, but there are some new ones as well. Although you will
be doing some exercises that have already been done they will change in one important
way. The repetitions will be reduced, which means you must increase the weight lifted
in order to stimulate strength and mass gains.
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Phase3:Beginner
Name:
StrengthCoach:JohnSokolowski,CSCS
Program#3:3day/week
WO#11x/wk
W
O#21x/wk
WO#3
1x/wk
Set
Rep
Rest
Workout#1
Desired
S1
S2
S3
S4
S1
S2
S3
S4
S1
S2
S3
S4
S1
S2
S3
S4
S1
S2
S3
S4
S1
S2
S3
S4
S1
S2
S3
S4
1.BarbellSquat
3
6
2m
2.Barbell
MilitaryPress
3
6
2m
3.Pull-ups
3
6-
10
2m
4.CloseGrip
Push-up
3
8+
90s
5.DumbbellAxe
Chop
3
8-
10
es
90s
Set
Rep
Rest
Workout#2
Desired
S 1
S2
S3
S4
S1
S2
S3
S4
S1
S2
S3
S4
S1
S2
S3
S4
S1
S2
S3
S4
S1
S2
S3
S4
S1
S2
S3
1Dumbbell
FrontSquatand
Press
3
6-8
2m
2.Dumbbell
AlternatingBack
Row
3
6
es
2m
3.DumbbellFlat
BenchPress
3
6
2m
4.AngledLunge
andTwist
3
6-8
es
2m
5.PronePlank
withLegRaise
3
6+
es
2m
6.MedBallPike
3
10
+
90s
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Phase3:Beginner(contin
ued)
Name:
StrengthCoach:JohnSokolowski,CSCS
Program#3:3day/week
WO#11x/wk
WO#21x/wk
WO#3
1x/wk
Set
Rep
Rest
Workout#3
Desired
S 1
S2
S3
S4
S1
S2
S3
S4
S1
S2
S3
S4
S1
S2
S3
S4
S1
S2
S3
S4
S1
S2S3
S4
S1
S2
S3
1.Deadlift
3
6
2m
2.Dumbbell
Romanian
Deadlift
3
8
2m
3.Dumbbell
InclineBench
Press
3
6
2m
4.Dumbbell
BentArmLateral
Raise
3
8-
10
2m
5.Dumbbell
BicepHammer
Curl
3
8-
10
2m
6.MedBall
Aroundthe
World
3
6-
10
es
90s
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Phase3:Advanced
Name:
StrengthCoach:JohnSokolowski,CSCS
Program#3:3day/week
WO#11x/wk
W
O#21x/wk
WO#3
1x/wk
Set
Rep
Rest
Workout#1
Desired
S1
S2
S3
S4
S1
S2
S3
S4
S1
S2
S3
S4
S1
S2
S3
S4
S1
S2
S3
S4
S1
S2
S3
S4
S1
S2
S3
S4
1.BarbellSquat
3
6
2m
2.Barbell
MilitaryPress
3
6
2m
3.Pull-ups(or
bodyrows)
3
6-
10
2m
4a.CloseGrip
MedBallPush-
up
3
8+
0
4b.Dumbbell
AxeChop
3
8-
10
2m
Set
Rep
Rest
Workout#2
Desired
S 1
S2
S3
S4
S1
S2
S3
S4
S1
S2
S3
S4
S1
S2
S3
S4
S1
S2
S3
S4
S1
S2
S3
S4
S1
S2
S3
1aDumbbell
FrontSquatand
Press
3
6
0
1b.Dumbbell
AlternatingBack
Row
3
6
es
2m
2.DumbbellFlat
BenchPress
3
6
2m
3.AngledLunge
andTwist
3
6-8
es
2m
4a.PronePlank
withLegRaise
3
6+
es
0
4b.MedBall
Pike
3
10
+
2m
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Phase3:Advanced(Conti
nued)
Name:
StrengthCoach:JohnSokolowski,CSCS
Program#3:3day/week
WO#11x/wk
WO#21x/wk
WO#3
1x/wk
Set
Rep
Rest
Workout#3
Desired
S 1
S2
S3
S4
S1
S2
S3
S4
S1
S2
S3
S4
S1
S2
S3
S4
S1
S2
S3
S4
S1
S2S3
S4
S1
S2
S3
1.Deadlift
3
6
2m
2.Dumbbell
Romanian
Deadlift
3
8
2m
3.Dumbbell
InclineBench
Press
3
6
2m
4a.Dumbbell
BentArmLateral
Raise
3
8-
10
0
4b.Dumbbell
BicepHammer
Curl
3
8-
10
2m
5.MedBall
Aroundthe
World
3
6-
10
es
60s
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Workout 1: Full Body
Barbell Squat
1. Stand with the bar on your upper back and noton your neck. Keep a proper back arch and yourlegs slightly bent.2. Lower yourself until your hamstrings are parallelwith the floor. Return to the starting position.* If you have difficulty getting low due to tightnessin the hips and back, practice the motion with awooden stick or 5-10 lb bar. Alternatively, elevateyour heels using a 1-inch board or two 2.5-5 lbplates in order to help with completing themovement. Never sacrifice form for weight as this
may lead to serious injury.
Barbell Military Press
Take the barbell off a power rack nearshoulder height. Step back into an openspace.1. Before beginning the lift make sureyour back has a proper arch, your abs arecontracted and your legs are slightly bent.2. Push the weight over head while
maintaining a good arch in your back.You can use your legs when beginningthe lift to help push the weight overhead.Lower the weight under control back tothe starting position.
Pull-ups (Neutral grip)
1. Hang from the bar while not allowing your feet totouch the floor.2. Pull yourself up until your shoulders are at the
same level of your hands. Focus on doing themovement with control and not using bodymomentum to swing yourself up. Return to startingposition, until your arms are completely extended.*If you have difficulty completing less than 4repetitions substitute this exercise with cable pull-downs. This will allow you to strengthen your backand biceps while being able to more repetitions.
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Close Grip Med Ball Pushup
1. Place your hands on the med ball withyour fingers facing out. Keep your hipsslightly elevated.2. Lower yourself until your chest touchesthe ball. Return to the starting position.Keep motion slow and controlled. Do notuse momentum: concentrate on musclesin chest and arms to push yourself backup.
Dumbbell Axe Chop
* This is an explosive exercise that needs to bedone fast. You can use your legs in thismovement to help increase the speed at which themovement is done. A med ball can also be usedas an alternative to a dumbbell.
1. Begin by holding a dumbbell (5-20lbs.) close to your hip, and looking downin that direction.2. Quickly move the dumbbell in anupward, diagonal motion with extendedarms, so that dumbbell is over oppositeshoulder.3. Once at the top of the movement
move the dumbbell quickly downwardand then back up. Do the prescribednumber of repetitions before switchingsides.
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Workout 2: Full Body
Dumbbell Front Squat and Press
1. Stand with legs slightly bent, feet
shoulder width apart and rest dumbbellson shoulders. Maintain a proper arch inyour back and keep your abdominal areatight.2. Lower yourself until your hamstringsare parallel with the floor.3. As you return to the starting positionpress the dumbbells overhead.* Keep a proper back arch throughout.
Dumbbell Alternating Back Row
1. Bend at waist, maintaining aproper back arch.2. Pull one dumbbell to your chestwhile looking to the side with thebent arm.3. Lower the dumbbell usingcontrol back to the startingposition. Repeat with the otherarm.
Dumbbell Flat Bench Press
1. Bring the dumbbells all the way down untilthey touch your chest.2. Push the dumbbells back up to thestarting position until they touch.*Keep shoulders and buttocks on the benchthroughout the entire lift.
Angled Lunge and Twist
* use a med ball or weighted plate to make the exercisemore challenging.
1. Stand with your feet shoulderwidth apart.2. Step out at a slight angle whilefocusing on keeping your upperbody straight. Make sure yourfront foot is flat on the floor.3-4. Twist to each side and thenpush yourself back to the startingposition.
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Prone Plank with Leg Raise1. Lie down in a plankposition, with forearms
on the floor.2. Raise one leg slowlywhile not allowing yourhips to shift side toside. Focus on yourbutt, hamstring andlower back doing themovement. Repeatwith other leg.
* Keep your hips slightly elevated throughout the entiremovement.
Med Ball Pike
1. Lay flat with med ball over yourhead and feet touching the floor.2. Bring the med ball up to touchyour feet, using your abdominalmuscles to initiate the movement.
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Workout 3: Full Body
Deadlift
* It is important to keep a proper arch in your backthroughout the exercise.
1. Grip a barbell on the floor with feet
shoulder width apart, knees bent, anda proper arch in your back.2. Pull the weight from the floor,focusing on lifting with the legs. Keepthe bar close to your body while lifting.3. At the top of the movement bendyour legs slightly and lower the weightunder control back to the startingposition.
Dumbbell Romanian Deadlift
1. Begin with your legs slightlybent and a proper arch in yourback. Slowly bend at your hipsand lower your body, keepingyour legs in the same positionand maintaining a proper backposition.2. Lower yourself until you feela stretch in your hamstrings.Pull yourself back into thestarting position while keepingyour legs and back in the sameposition.
Dumbbell Incline Bench Press
Set the bench at a 45o angle.1. Bring the dumbbells all the waydown until they touch your chest.2. Push the dumbbells back up tothe starting position until theytouch.* Keep shoulders and buttocks onthe bench throughout the entirelift.
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Dumbbell Bent Arm Lateral Raise
1. Keep your arms lockedat a 90o angle.
2. Push the weight to yourside while keeping yourarms at a 90o angle.3. Your elbows and wristsshould be level with eachother at the top of the lift.Then lower the weightback to the startingposition.
* Keep arms at a 90o angle throughout exercise.
Dumbbell Bicep Hammer Curl1. Stand with dumbbells at your sidein a neutral position.2. Pull the dumbbells up to yourshoulders while keeping elbows atyour side.3. Lower the weight back to thestarting position.* Do not use momentum to move theweight: focus on your biceps doing
all of the work.
Med Ball Around-the-World
Stand with feet slightlywider than shoulder widthapart and keep your legsslightly bent. 1-3. Startingfrom knee level, move themed ball in a controlledmotion over head until you
reach knee level on yourother hip. Repeat thismovement going back toother side. Each side is onerepetition.* Maintain a proper arch inyour back and keep yourabdominal area tightthroughout the entire lift.
* A weighted plate can be used as an alternative to a medball.
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Final Points
There you have it. I hope you enjoy The Complete Training Guide for Men, and I
would like to congratulate you on getting on the path to life-time fitness success. I dont
think I mentioned it earlier, but you cant stop training after completing this program. If itwere only so easy. Now you need to keep the momentum going by finding new ways to
train in order to you keep yourself challenged. How will you do it?
A great way to stay current on whats new in the fitness and training world is to
subscribe to Athlete365.com. Its free and you will always find the newest info to keep
you training hard and in great shape.
If you have any questions or comments about this program please contact me at
[email protected]. I look forward to hearing from you.
Remember, train hard and train smart.
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Notes:
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