1. Free Body Editor
2. Body Pump Workout Routine Pdf

EDITOR'S NOTE: is not your run-of-the-mill physical therapist and coach. His vision and knowledge brings together high-performance strength and hypertrophy programming with cutting-edge, pain-free training methodology. With more than a decade of high level training experience and advanced degrees in both exercise science and physical therapy, Dr. Rusin develops performance, regeneration, and aesthetics programs for all his clients using the same care and focus as he does when programming for some of the world’s best power athletes, NFL and MLB athletes, competitive powerlifters, and bodybuilders. If you've resolved to pack on more muscle while maintaining your strength and functionality, you've come to the right place.

The Growth Program, Then and Now – Frank Zane In 2013, I was interviewed about the specific workout plan I used when training for Mr. Olympia between 1976 and 1983 to add muscle mass. In the article below, I take you though the steps I took along the way of my transformation and following that,. Free technical support and free upgrades. PDFill PDF Editor has lots of useful tools and features including the ability to let you save all your editing back to the Original PDF document. You can save the filled PDF locally with options to add output options, description, encrypt/decrypt, initial view, presentation effect and add advanced options. The Massage Therapy Treatment Manual was created to offer ideas for safe effective massage treatments using Biofreeze Pain Reliever and Prossage Heat. The following treatments were designed by professional massage therapists with experience using Biofreeze and Prossage products in sports and pain relieving practices.

My name is Dr. Let me welcome you to the next twelve weeks of your training.

This is not your average hypertrophy program. During this three-month program, I will personally take you step by step into building up your lean muscle mass, one custom-built training session at a time.

Not your average hypertrophy program, not your average doctor. The Goal Our primary goal in this program is to pack some muscle armor onto your frame. We'll do it with intelligently designed programming that will yield next-level leanness and functional strength. What good is adding muscle if you can’t use it or if you spend your days in pain? For more on his methods, read Dr. Rusin's other articles, including The Schedule This program is designed around four heavy training days per week, broken down into upper and lower body splits. Within the six two-week phases are strategically placed regeneration weeks.

By using using variations of the big movements, we'll keep you fresh and peaking at just the right time. Monday - lower body heavy. Tuesday - upper body heavy. Wednesday - LISS (low intensity, steady state) cardio recovery. Thursday - lower body pump. Friday - upper body pump.

Saturday -LISS cardio recovery. Sunday - off Equipment Needs This program requires some mainstream gym equipment. If you belong to a health club or big box gym, this program will work perfectly. For those of you who work out at home or have limited gym equipment, the programming can be modified to your specific equipment and needs. A Note on Notation Set notation: sets x reps @ rest, in seconds Superset notation: When you see an a., b., etc., do these as supersets. Unlike many supersets you may have done in the past, you still take the programmed rest period between opposing movements.

Machine hamstring curl 3x10@30 (2 ramp up sets) 2. Back squat 5x6@60 (3 ramp up sets) 3. Reverse lunge 4x8@60 (2 ramp up sets) 4.

Barbell RDL 3x10@45 (1 ramp up set) 4a. Leg extension 4x20@30 (1 ramp up set) 4b. Leg curl 4x20@30 (1 ramp up set) 5. Standing calf raises 3x30@45 (1 ramp up set) Means you do this: 1. 2 ramp up sets and 3 work sets of 10 reps machine hamstring curls, resting 30 seconds after each set 2. 3 ramp up sets and 5 work sets of 6 reps back squats, resting 60 seconds after each set 3.

2 ramp up sets and 4 sets of 8 reps reverse lunges, resting 60 seconds after each set 4. 1 ramp up set and 3 work sets of 10 reps barbell Romanian deadlift, resting 45 seconds after each set 4a. 1 ramp up set of 20 reps leg extensions, rest 30 seconds 4b. 1 ramp up set of 20 leg curls, rest 30 seconds Then repeat this 4 times: 4a. 1 work set of 20 reps leg extensions, rest 30 seconds 4b.

1 work set of 20 reps leg curls, rest 30 seconds 5. 1 ramp up set and 3 work sets of 30 reps standing calf raises, resting 45 seconds after each set Strategic Use of Variations on Big, Multi-joint Moves Allows Full Recovery and Maximum Stimulus. Hypertrophy Phase One: Week One, Day 1 - Lower Body Heavy 1.MACHINE HAMSTRING CURL 3X6@30 (2 RAMP UP SETS) 2. BACK SQUAT 5X8@60 (3 RAMP UP SETS) 3. REVERSE LUNGE 4X12@60 (2 RAMP UP SETS) 4. BARBELL RDL 3X15@45 (1 RAMP UP SET) 4A. LEG EXTENSION 4X15@30 (1 RAMP UP SET) 4B.

LEG CURL 4X15@30 (1 RAMP UP SET) 5. STANDING CALF RAISES 2X30@45 (1 RAMP UP SET) Hypertrophy Phase One: Week One, Day 2 - Upper Body Heavy 1. FACE PULL 3X6@30 (2 RAMP UP SETS) 2. BENCH PRESS 5X5@60 (3 RAMP UP SETS) 3.

CHIN-UP 4X6@60 (3 RAMP UP SETS) 4. SLIGHT INCLINE DB BENCH PRESS 3X12@60 (2 RAMP UP SETS) 5. SINGLE ARM DB ROW 3X15@60 (2 RAMP UP SETS) 6A.

BARBELL OVERHEAD PRESS 3X12@45 (1 RAMP UP SET) 6B. REAR DELT RAISE 3X12@45 (1 RAMP UP SET) Hypertrophy Phase One: Week One, Day 3 - Lower Body Pump 1. HIP THRUST 3X8@45 (2 RAMP UP SETS) 2. FRONT SQUAT 5X8@60 (3 RAMP UP SETS) 3. TRAP BAR DEADLIFT 5X6@60 (3 RAMP UP SETS) 4A. BULGARIAN SPLIT SQUAT 4X15@0 (1 RAMP UP SET) 4B. BULGARIAN SPLIT SQUAT HOLD 4X30@60 (1 RAMP UP SET) 5.

LEG PRESS 4X20 (3 RAMP UP SETS) 5A. BODYWEIGHT SPEED SQUAT 3X25@45 (1 RAMP UP SET) 5B. REVERSE HYPEREXTENSION 3X25@45 (1 RAMP UP SET) Hypertrophy Phase One: Week One, Day 4 - Upper Body Pump 1.

BAND PULL APART 3X6@30 (2 RAMP UP SETS) 2. CHAIN/BAND BENCH PRESS 4X10@60 (3 RAMP UP SETS) 3. WIDE GRIP PULL-UP 4X8@60 (3 RAMP UP SETS) 4A.

DIP 4X12@30 (2 RAMP UP SETS) 5A. BARBELL CURL 4X10@30 (2 RAMP UP SETS) 5A. DB CURL 3X15@30 (2 RAMP UP SETS) 5B.

TRICEPS PUSH DOWN 3X15@30 (2 RAMP UP SETS) 6A. PUSH-UP 2XMAX@30 (1 RAMP UP 10 REPS) 6B. HANGING L-SIT 2XMAX@30 (1 RAMP UP 10 SECS) Want more? Download the PDF.

The best Home Workout MMA Spartan Free - Bodyweight Fitness! Get fit at home or at the gym with bodyweight workouts and training No equipment is required for most exercises.

and our custom workout plans take just few minutes per day to build muscle and lose belly fat in the comfort of your own home. We’ve developed the ultimate fitness app that contains high quality and simple workout routines made for beginners and athletes of all skill levels. Each workout is custom designed for you with tutorial videos.

We have a full library of unique exercises that are combined to create custom workouts and workout plans specifically for you. Each exercise has a detailed explanation of the muscles involved and difficulty level feature. Search for and find workouts based on muscle groups and difficulty levels. TRAIN YOUR MUSCLES - Abs: Grow your six pack! - Back: Strengthen your back - Biceps: Build bicep muscles! - Calf: Strong calves for improved speed and jumping - Chest: Sculpt and build your chest muscles - Forearms: Build strength in your forearms - Legs: Squats, butt workouts and more to build legs! - Shoulders: Powerful shoulders from our shoulder workout plans - Triceps: Improve tricep strength with our arm workouts Get fit at home with our bodyweight workout systems.

Our app is ideal for home workouts, but can also be used at the gym to train your muscles and get fit! Our workouts are challenging and are designed to lose the belly fat and pump your muscles. With these workouts and exercises, you will get functional strength, explosiveness (explosive power) and a defined body. Our workout plans are ideal for HIIT (High intensity Interval training) regimen, which will improve your cardio and speed up your fat loss. Also improve your cardio, bodyweight control and aerobics. Start your journey today to better fitness, body health, and fast metabolism for fat burning with a workout plan and exercise training program.

Get started today for free!. Some exercises require assistance from household objects. This is a decent wee intermittent workout app. I use it alongside another weight training app - muscle building and subsequent weight gain being my primary goal at the moment. The majority of the exercises and workouts are thorough, fun and short (which is great for me in terms of maintaining body tone and conditioning). The one drawback is that when I read 'Body Weight Home Workouts' in the title, I don't expect any equipment to be needed, but some equipment is needed for some of the exercises in this app.

This is a decent wee intermittent workout app. I use it alongside another weight training app - muscle building and subsequent weight gain being my primary goal at the moment. The majority of the exercises and workouts are thorough, fun and short (which is great for me in terms of maintaining body tone and conditioning). The one drawback is that when I read 'Body Weight Home Workouts' in the title, I don't expect any equipment to be needed, but some equipment is needed for some of the exercises in this app. The workouts will leave you in a puddle of sweat, for sure, but the transitions between each exercise in a circuit isn't ideal(at least in the MMA one). I ended up only doing half the exercises because I couldn't get to the floor in time for certain exercises. Edit for developer: It was the MMA Workout.

Free Body Editor

Mainly circuit 1 where you went from push-ups to air boxers. There was a transition time of 10 seconds bit there was no time to do the move. Basically you have to complete the exercises in the transition time and pop back up to get into position for the next move. All in under 10 seconds. The moves themselves are phenomenal and if I use my own timer, there's no problem.

Body Pump Workout Routine Pdf

I really do love the workouts and this is a really great resource for people looking to amp up their workout or mix things up to keep it from getting boring.