Detailed Strength Training Workout Program

SAMPLE STRENGTH TRAINING WORKOUT SHEET:

In the complete version of "Break on Through, A Complete Guide to Physical Transformation and Lifestyle Fitness", all the workouts have the numbers of sets and numbers of repetitions for each exercise and workout. Each exercise also has a page reference with a very thorough illustration and narration instructing you on how to do each exercise.

There are seven different workouts which include:

* GENERAL / BREAK IN ROUTINE (for home or gym utilizing a multi-station home gym or basic equipment in a health club),

* BEGINNING HOME DUMBBELL ROUTINE (for home or gym utilizing dumbbells and a bench),

* TWO DAY SPLIT / FULL BODY STRENGTH TRAINING ROUTINE (this workout has two days, working different muscle groups each workout),

* WOMEN'S BODY SHAPING ROUTINE / TWO DAY SPLIT (this workout has two days, working different muscle groups each workout),

* WOMEN'S BODY SHAPING ROUTINE / THREE DAY SPLIT (this workout has three days, working different muscle groups each workout),

* DESCENDING PYRAMID, THREE DAY SPLIT (this workout has three days, working different muscle groups each workout AND has one workout designed for women or one workout designed for men), and

* FULL BODY STRENGTH TRAINING ROUTINE / TWO DAY SPLIT (this workout has two days, working different muscle groups each workout),

Each of the workouts can be done by men or women. That being said, some workouts are designed more for women (toning, defining, reducing) and some are designed more for men (defining, building size and muscle, reducing). Even those workouts with a gender focus will still give great results to anyone, male or female, in reaching your fitness goals.

The sample workout sheet is presented at the bottom of this page. The book will clearly instruct you on how to do each workout.

Please remember, if you purchase Break on Through, there is a very detailed presentation on how you can immediately begin the workout you select as your starting point. Begin to achieve your own physical transformation when you get a copy of "Break on Through, A Complete Guide to Physical Transformation and Lifestyle Fitness"

BEGINNING HOME DUMBBELL ROUTINE, WEEK ONE

*    REP SPEED: 2 SECONDS UP, 2 SECONDS DOWN. 30 TO 60 SECONDS REST BETWEEN SETS AND EXERCISES. COMPLETE THIS
      WORKOUT THREE DAYS PER WEEK. COMPLETE A 5 MINUTE CARDIO WARM-UP BEFORE EACH WORKOUT.
*    FOR WEEK ONE, COMPLETE 1 WORK SET OF 12 REPETITIONS (1 X 12) IN ADDITION TO THE WARM-UP (WU) SETS FOR THOSE
      EXERCISES LISTED WITH WU SETS. NUMBERS BY EACH EXERCISE ARE PAGE NUMBERS WHERE EXERCISE IS ILLUSTRATED.
*   THOSE EXERCISES WITH AN “X” SHOULD NOT BE DONE ON THAT PARTICULAR WORKOUT.
*   WORK SETS SHOULD NOT BE TAKEN TO MUSCLE FAILURE. THE LAST REPS OF EACH SET SHOULD BE CHALLENGING.
*    BE SURE TO “FEEL” THE MUSCLE/S THAT ARE BEING WORKED DURING EACH EXERCISE. PRACTICE GOOD FORM AND GOOD
      BREATHING.

DATE:

5 MINUTE CARDIO
WARM -UP

DB SQUATS
1 X 12 (WU / NO
WEIGHT)
1 X 12 (with DB’s) (202)

1 LEG STANDING
DB CALF RAISE
1 X 12 (204)

REAR LEG RAISE
1 X 12 (194)

DB FLAT BENCH
PRESS
1 X 12 (WU)
1 X 12 (181)

DB ARM PIT ROW
1 X 12 (211)

DB SEATED
OVERHEAD PRESS
1 X 12 (212)

DB KNEELING BENT
OVER ROW
1 X 12 (176)

DB LYING TRICEP
EXTENSION
1 X 12 (161)

DB ALTERNATE
BICEP CURLS
1 X 12 (157)

FEET-ON-BENCH
CRUNCH
1 X 12 (149)

LYING BACK / LEG
RAISE
1 X 12 (169)

5 MINUTE CARDIO
COOL- DOWN