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1 WEEK
HOME WORKOUT
PROGRAM

These “Advanced Training Techniques” add to the intensity of a set to help

stimulate muscle growth and shock the central nervous system. The theory
behind them is training the body past failure so next time its in the gym it will be
able handle heavier weights and achieve higher reps.

DROP SET A “Drop Set” technique can be incorporated into your training by
gradually decreasing weight/resistance after no further reps can be performed
in a set. The exerciser only rests long enough to permit the resistance to be de-
creased safely so more reps can be performed.

For example, you perform several reps until you can no longer perform another
rep in good form. Then you continually decrease the weight/resistance, allowing
you to perform a few more reps on each drop in weight. One or more drops in
weight may be per- formed.

SUPER SET Performing an exercise set immediately after a different exercise

set. Nearly no rest is taken between exercises (sets), only that which is taken to
get in position for the second exercise.

STATIC SET Static training occurs when the body moves very little or not at
all while contracting the muscle fibers. Benefits of this form of training are in-
creased muscular endurance, increased muscular strength, muscle building,
and even saving time.

Think about a person holding a 45 lb plate over their head. Now at first, this
might not seem so difficult. Over time, however, the muscle fibers become fa-
tigued and must adapt to the workload in the midst of being fatigued. This
allows the muscle fibers to build more endurance to be able to withstand the
workload longer the more and more the exercise is done.

PARTIAL REP SET Limiting or increasing the "Range of Motion” of a specific

exercise to put more stress on the target muscle. These types of reps can be in-
corporated anywhere throughout an exercise to help amply intensity.

REST PAUSE SET A Rest Pause Set incorporates a 10-15 second rest period
after set then immediately attempting to perform as many reps as possible with
the same weight. Through incorporating this technique the body is able to adapt
to these additional reps, so the next time its back in the gym its able to perform
them through a straight set. Making you stronger for longer...
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(HIGH INTENSITY INTERVAL TRAINING)

P E R F OR M F I R ST T H I NG I N THE AM FASTE D CARD I O

( ON E M P T Y STOM AC H ) O R I MME D I ATE LY P O ST-WO RKO UT

EQUIPMENT: No equipment
TIME: 12 minutes X 2 = 24 minutes

Complete two rounds of 60 seconds of each exercise:

1 Predator Jack (drop down in open squat) / Seal Jack

2 High Plank Hot Hands / from Knees

3 One leg Pogo Jumps / Pogo Jumps

4 Double Crab Kick / Crab Kicks

5 High Knee + Burpee / Run in place + Mod Burpee

6 T Rotations / from Knees

7 Split Squat Jump / Split Switch Jump

8 Bear Plank Walkout / Bear Plank Step Backs

9 Speed Bag Forward & Back Run / Speed Bag + Run in place

10 Knee Tuck / Squat Jump

11 Jump Squat

12 Jumping Jacks
1 WEEK HOME WORKOUT PROGRAM 04

ARMS
BICEPS AND TRICEPS

BICEPS CURL
4 Sets, x12-15 Reps
Static Hold: Every 5th Rep, complete a 5 second
static hold at the top of the movement

SUPERSET, X4 SETS
Triceps Kickback: x12-15 Reps
Hammer Curl: x12-15 Reps

OVERHEAD TRICEPS EXTENSION

4 Sets, x12-15 Reps

CONCENTRATION CURLS
4 Sets, x12 Reps
Partial Reps: 4 Sets, Complete x12 Full Reps,
then immediately complete x6 “1/2” Reps at
the bottom of movement

TRICEPS DIPS
(Sit on the edge of a sturdy chair or bench)
4 Sets, x20 Reps
ABS
Weighted Sit-ups 4 Sets, x15-20 Reps
Side Bend 4 Sets, x15-20 Reps
Russian Twist 4 Sets, x15-20 Reps
Elbow Plank 5 sets, 1 Min Hold
Side Plank 5 sets, 1 Min Hold

HIIT CARDIO (PAGE 3)

1 WEEK HOME WORKOUT PROGRAM 05

LEGS
FRONT QUADS, GLUTES, HAMSTRING

SUPERSET, X4 SETS
Goblet Squats x12-15 Reps
Reverse Lunges x12-15 Reps

SIDE LUNGES
4 Sets, x12-15 Reps

DUMBBELL SWING THROUGH

4 Sets, x8-10 Reps
4th Set: Drop Set
Pick a Heavy Weight: x8-10 Reps
Immediately pick a Lighter Weight: x8-10 Reps

TOE RAISE
4 Sets, x12-15 Reps

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1 WEEK HOME WORKOUT PROGRAM 06

BACK
UPPER BACK, LOWER BACK, LATISSIMUS DORSI

WIDE ROW
4 sets, x12-15 Reps

DUMBBELL DEAD LIFT

4 sets, x12-15 Reps

KNEELING ONE ARM ROW

Drop Sets: 4 Sets, x8-10 Reps
Pick a Heavy Weight: x8-10 Reps
Immediately pick a Lighter Weight: x8-10 Reps

DUMBBELL PULLOVER
4 sets, x12-15 Reps

NARROW ROW
Drop Sets: 4 Sets, x8-10 Reps
Pick a Heavy Weight: x8-10 Reps
Immediately pick a Lighter Weight: x8-10 Reps

ABS
Weighted Sit-ups 4 Sets, x15-20 Reps
Side Bend 4 Sets, x15-20 Reps
Russian Twist 4 Sets, x15-20 Reps
Elbow Plank 5 sets, 1 Min Hold
Side Plank 5 sets, 1 Min Hold

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1 WEEK HOME WORKOUT PROGRAM 07

SHOULDERS
FRONT DELTOID, SIDE DELTOID, FRONT DELTOID

SUPERSET, X4 SETS
Overhead Press x12-15 Reps
Upright Rows x12-15 Reps

FRONT RAISE
4 Sets, x12-15 Reps

DUMBBELL SIDE LATERAL RAISES

4 sets, x12-15 Reps
Static Hold: Every 5th Rep,
complete a 5 second static hold
at the top of the movement

BENT-OVER DUMBBELL LATERAL RAISE

Drop Sets: 4 Sets, x8-10 Reps
Pick a Heavy Weight: x8-10 Reps
Immediately pick a Lighter Weight: x8-10 Reps

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1 WEEK HOME WORKOUT PROGRAM 08

CHEST
UPPER CHEST, INNER CHEST

INCLINE PUSH-UPS
(Hands are placed on raised surface lifting
the upper body farther off the ground than your feet)
4 Sets, x20 Rep

DECLINE PUSH-UPS
(Feet are placed on a raised surface with your hands
on a lower surface or the ground)
4 Sets, x20 Reps

SUPERSET, X4 SETS
Dumbbell Push-Ups, x20 Reps
Floor Press, x12-15 Rep

DUMBBELL CLOSE GRIP PRESS

4 Sets, x12-15 Reps

ABS
Weighted Sit-ups 4 Sets, x15-20 Reps
Side Bend 4 Sets, x15-20 Reps
Russian Twist 4 Sets, x15-20 Reps
Elbow Plank 5 sets, 1 Min Hold
Side Plank 5 sets, 1 Min Hold

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1 WEEK HOME WORKOUT PROGRAM 09

CARDIO
ACTIVE REST DAY

PERFORM 3 ABS EXERCISE

HIIT CARDIO (PAGE 3)