In September I announced the arrival of a great new training tool from my friend coach Tom Kelso; a CD-ROM titled “100 of the best Strength Training Workouts”.

As I mentioned in my original announcement, the Data CD holds 40 x Total-Body, 30 x Upper-body and 30 x Lower-Body workouts that allow you to plug in any exercise based on your training facility.

Also included are an introductory text, workout catalog, workout descriptions, workout recording forms and a complete list of exercises are on file.

This is indeed an outstanding reference for the avid trainee, trainer or sport coach.

Well now Tom has made it even easier for you to get your hands on this great information. Visit his web-site, and you can purchase the CD, “100 of the best Strength Training Workouts”, as a download. No need to wait.

I highly recommend this training tool for trainers, athletes, coaches, and strength training enthusiasts of all levels.

Get yours now!




Strength Training and Fighters

By Jim Bryan

First some background on myself. Everyone that pursues an athletic career has particular sports that appeal to them. Mine were ones that involved strength and contact. As a youngster I loved Football, never heard of Rugby but I would have liked that too. I also loved to wrestle, never had any training (no programs existed)  I trained and competed in Olympic Lifting, Power Lifting, and Body Building. I also served as a judge and coach. In fighting I trained in Boxing, Kick Boxing, Muay Thai, Wing Chun, Karate, Kali, and JKD. I’ve also worked as a Coach, Corner man, Judge, and Ref. I also  worked as a Strength Coach for a couple of years and worked in several Health Clubs. By now most people also know that I was heavily influenced by Arthur Jones. He helped me get the job as Strength Coach. I was also learning to be a Highlands Game Judge but gave that up for lack of time.

So what? Well, this is not meant to make me appear to be a “Macho Man”. I’m not. My Wife says “I’m just a hard-headed Irish man” I am Irish American and proud of it! I cry easy and fight easy. This is just to let the reader know I have some experience…about 40 years of it. Experience is one of the qualities most lacking  among the Internet Soothsayers.

When I refer to fighters I’m primarily talking about athletic contests not bar room brawlers. A fighter’s life is taken up with skill training and conditioning. Not much time left over, much the same as with other sports. Fighters are some of the best-conditioned athletes out there. I happen to believe that Strength Training should be a part of that training. Two fighters of the same skill and condition…the stronger will usually win. Royce Gracie might appear to contradict that. He beat much larger fighters in NHB. BUT the other fighters were competing in a sport that they didn’t know much about! It took a while but they figured it out and Royce is smart to stay away now!

How do you go about adding Strength Training? What method of the popular ones should you use?

Olympic Lifting

Can you get strong by Olympic Lifting? Why hell yes you can! Olympic Lifting is a highly developed skill, so you better be sure you get the proper coaching. If you already have the skill you can get very strong by doing it. Olympic Lifting does have a higher possibility of injury, even if you are skilled. It may not be the most time efficient way for a fighter to get his/her Strength Training. If you enjoy the movements and are aware of the danger, then use them.

Power Lifting

Power Lifting builds some s-t-r-o-n-g individuals. It also carries some danger.  Remember you are a fighter, so keep your priorities in order. Instead of going for singles use higher reps. Power Lifters usually use a time efficient method of training. Get the proper coaching, and learn the movements. Squats and Deadlifts are good exercises if you can safely do them.

Dino Training

When I was doing this type training it wasn’t called “Dino”… It was just called training. Times have changed, it is now a category by itself. Lifting odd objects can build great strength. You have got to be careful though. You can’t fight if you are hurt.  If you can figure a way out to include some “Dino” you may find more enjoyment to be had from your daily training grind.

Super Slow

Just because some one says that they know or can teach you Super Slow doesn’t make it so! Many out there claiming to be Super Slow Trainers are FOS. Check for a Certification!! It should be signed by Ken Hutchins. Make no mistake about it, Super Slow can make you strong,  it is time efficient, and safe. The main thing is…can you put up with the strict approach?

High Intensity Training (H.I.T.)

High Intensity Training is mainly a philosophy of training or a set of guidelines that are not written in stone. They evolve.  The best thing going for the fighter is H.I.T. is time efficient. I’m not going to address whether or not you should train to failure, make that decision on your own. Stick with mainly multi joint movements and some single joint.

Hard Gainer

To me this is like H.I.T. I like it. I like the Philosophy and the basic approach. I also like the emphasis on safety. Actually, for me this is more like “Old Style H.I.T.”


Combine some of the methods. Include what appeals to you. High Intensity Training can be combined easily. If you look at Arthur’s early info it would pass for more of a Hybrid as compared to what many people think  H.I.T. now is. I come from “Old Style H.I.T.” and am more accepting of other methods. Just don’t step on my toes or get in my face to get your point across. I’m happy to listen…I might learn something.

Combat Conditioning

If you’re a fighter you BETTER be doing it! Each fighting sport has it’s own accepted method of conditioning. It has to be done. I feel Strength Training should be added somehow. It would be nice if all the training  came from coaches working together to help the fighter.

Strong Man

This for sure will help you. Strong Men pick up and run with weights that Olympic Lifters and Power lifters just try to get off the ground. They also train with awkward implements like the Dino’s. It can be very dangerous and needs a good Coach. Remember, when you are hurt you can’t fight…Or train! Done right this can be great.


Personal Trainers may not be of much help to the fighter unless the Trainer has been a fighter. That way they understand what you go through. Many Personal Trainers are just not qualified even if they are certified. Most are going to try to treat you like a Body Builder. Try to find a Strength Coach.

Free weights or machines?

What do you have at your disposal? Use what you have! Remember you are trying to build strength not demonstrate it.


No getting around it Genetics have a bearing on your athletic ability. Don’t whine about poor genetics or use it as an excuse. You can always improve your strength to a level higher than what you started with. You’ll need discipline, determination, and consistency. You may find your genetics weren’t so bad after all. No excuses just solutions!

I feel that fighters are some of the hardest working athletes alive. Doesn’t matter… Boxers, MMA, Submission, Kick Boxers, Thai Boxers, Wrestlers. Do I think Pro Wrestlers are fighters? Some of them could do very well in MMA or Submission. Some couldn’t. I feel that they are athletes just the same but I don’t like it (Pro Wrestling) To me it has become a study in bad manners and attitude. The WWE “in your face” attitude pisses me off. It has produced many smart ass  “Wana bees”

The Best Method

Okay, what do I feel is the best way for a fighter to Strength Train? The best way is a method that is safe, doesn’t take much time and one that the fighter will actually do. It also needs to be progressive or it won’t work very long. The emphasis should be on building strength not on a pretty boy physique. Any of the methods will do it. Depending upon your goals and time, some methods may “fit” better. Whatever you choose it won’t hurt you to be STRONGER!

Res Non Verba.


Following up from the awesome articles from Dr. Ken, John Wood, and Jim Bryan, I offer a straight-forward, no nonsense workout. No magic, no gadgets, just hard work on a handful of basic exercises. You should be able to get this workout done in under thirty minutes. If you are following the instructions below, this should see you breathing like a freight-train and totally spent by the time you make it through.

To begin the workout, skip rope, row  or do other light, total-body movements for 5 minutes followed by an easy, dynamic stretching routine. Then complete a set of neck* exercises . Then an abdominal / Core** routine. Once you have a sweat going, you are warmed-up and can begin the resistance training.

You will notice that the repetition ranges have 2 numbers. If an athlete reaches momentary muscular fatigue before he reaches the lower number on the rep-range the weight is too heavy. Likewise if he reaches momentary muscular fatigue beyond the higher number then it is time for him to increase the load.

Train with high intensity, push yourself to the point of momentary muscular failure and use just 1 set. I am a big believer in the 1 set protocol and am confident that one set is all that is required for success.

Strength train on Mondays and Thursdays, and do agility / conditioning work on Tuesdays and Fridays.


  1. Leg Press or Squat 15-20
  2. Leg Extensions 8-12 Seated or standing
  3. Leg Curls 8-12 Seated or standing
  4. Calf Raise 8-12 Seated or standing
  5. Chest press 8-12 Dumbbell, machine, or straight bar.
  6. Push-up
  7. Back Row 8-12 Dumbbell, machine, or straight bar.
  8. Shoulder Press 8-12 Dumbbell, machine, or straight bar.
  9. Chin-ups / Reverse Grip Pull downs 8-12
  10. Dead Lift 12-15 Dumbbell, machine, Hex or straight bar.
  11. Dips / Triceps Extensions 8-12 Dumbbell, machine, or straight bar.
  12. Bicep Curls 6-10 Dumbbell, machine, or straight bar.

If you are not used to training all out (and I meet very few who are) than I would ease into it by adjusting the rest intervals between sets as follows:

Week 1 – 2 = 2 minutes rest between sets
Week 3 – 4 = 1.5 minutes rest between sets
Week 5 – 6 = 1 minutes rest between sets
Week 7 and beyond, attempt to move between exercise with as little rest as possible. Pause only long enough to move from exercise to exercise or to change weight etc.

* Neck series = One set each of four-way neck exercise + any shrug movement. Resistance for the neck may be applied with a neck harness using Bands, or cables and or manual resistance etc.

** AB / Core series = One set each of Hip-curl / Low Back Ext / Resisted Rotation

For ideas for Conditioning work, search through our archives.



Train hard

Following up on last weeks excellent article from Dr Ken Leistner, this week I am presenting some more words of wisdom from John Wood. If you don’t know who John Wood is, you should. He is an athlete, and author, a coach and an entrepreneur. He has some great web-sites that are definitely worth checking out (see the links at the bottom).

Train hard

By John Wood

Early on, I was taught why training the legs was important, and why I needed a stronger neck, and how grip training would make me a better athlete– all simply necessary parts of training.

It made sense then, as it does now, that when you train, you should train everything – no real secret there, with the whole “chain is only as strong as its weakest link” thing.

I also was fortunate to learn why certain machines did have a place in a training program, and what advantages they could bring.

But despite my introduction and familiarity with these “unusual” types of training, the things that have always been consistent in my training — even from the very beginning — have been Effort and common sense.

I had the know-how to make the right choices, and when I trained, I put all I had into it.  Didn’t matter if it was high reps or low reps, didn’t matter if it was machines or barbells, didn’t matter if it was body-weight
or kettlebells…

The process couldn’t be any simpler, regardless of what I was training with:

1. Train a certain way
2. Recover
3. Get Stronger
4. Repeat

In short, I just trained, and didn’t worry about what anyone thought.  The results from said training were all I needed.  When someone trains a certain way, they come back a day latter a little bit stronger what else needs to be said?

But today we have all kinds of nonsense floating around about training…

Things like:

I hear that if you do any of your sets “to failure” you’ll burn out your central nervous system.

I hear that core strength and posterior chain work is THE most important thing you could ever do.

I hear that I should be training my “white fibers” and leaving the red fibers alone.

I hear that you can make an exercise “more functional” if you do it while standing on a beach ball.

I hear high reps are bad and low reps are good.

I hear low reps are bad and high reps are good.

I hear machines are “the devil.”

I hear bicep work is “worthless.”

I hear kettlebells are the greatest thing since sliced bread… but don’t you dare try to do any of those exercises with a dumbbell…

I hear conditioning work is a one-way ticket to over-training-ville.


So, what happened to “just training?”

Seriously, what happened to doing a couple basic exercises and focusing on just getting stronger?

What happened to understanding training so YOU can make the right choices despite what any guru or message board prophet says?

What happened to being strong AND in good shape
like a real athlete?

What happened to eating real food instead of

I really don’t know —  I do know that not everybody “falls for” what’s going around these days,  but many do, maybe they will come around, although probably not…

The fact of the matter is that when you train correctly, that is to say with overload, progression and recovery etc, all that scientific mumbo-jumbo that people like to spout is taken care of.  That’s right, train progressively and you’ll hit the type II white fibers, and the Golgi tendon apparati, and even the deep core…

Meanwhile, I’ll just keep training… somehow, I keep getting stronger, I hope you do the same.

TAKU’s Note: Well…there you go. It does not get much more straight forward then that. Pick a tool, pick a workout, and train hard. Check out some of Johns web-site links below. If you drop him a line, tell him TAKU sent you.



High Intensity Training; More Than Just Words

By Dr. Ken E. Leistner*

High Intensity Training is many things. More importantly, it is not many things that the strength training public assumes it to be. Through the decades, many approaches to “proper” training have been attempted, with most being discarded. Lack of productive gains in muscular size and strength provided the incentive to delete most of these “whiz-bang” principles from the intelligent trainee’s program, while desire for commercial profit led others to seek, and skillfully promote alternative training styles. The latter were, more often than not, as useless as the programs concocted by those sincerely interested in improving the state of the muscle building art and science.

The approach to training, which has become known by most as “High Intensity”, has, more than any other methodology, produced controversy, and either devotion or skepticism bordering on fanaticism. Never before has a group of training principles produced such heated and passionate debate. Lost in the rhetoric, is the information necessary for the interested athlete to improve his or her muscular abilities. While high intensity training (HIT) may be many things, it is not an approach to lifting weights, as the muscle building public perceives it, especially those devotees of the various monthly publications that purport to deal with such matters. It is not a training methodology designed by Nautilus inventor Arthur Jones, nor any other one individual. It is not a method of training that necessarily limits the athlete to doing one, and only one set of any particular exercise, nor must it be done only three days per week. It is not, to the exclusion of other concepts, those routines dictated by the writings of Ellington Darden, PhD, or any other one author. It is not a program that limits itself to the use of machines only or any other one, exercise modality. When done correctly, however, HIT is the most efficient and productive means available for increasing the muscular size and strength of the vast majority of athletes interested in being bigger and stronger!

Arthur Jones built his first Nautilus exercise machines offered for sale, in 1970. Those who first saw his contraptions were at once astounded, awed, and totally confused. The development of this “improved barbell” was an immeasurable leap forward, one unfortunately, that left much of the muscle building community behind. The Nautilus phenomenon forced a reeducation of everyone involved in the iron sports, produced a revolution in many personal philosophies, and reshaped the face of the fitness industry internationally.

Those machines, which were manufactured between 1970 and 1976, were impressively functional and productive. Although what passed for “research” during those years has since been questioned by many, there is no denying that the equipment was light years ahead of anything that came before it, and much of what has been produced since. When properly utilized, they made it possible for one to reach his or her genetic potential more quickly and efficiently than anything seen previously. While his vastly improved muscle building tools continued to be misused and misunderstood, it remained the keynote change in an industry that had long ago gone stale and turned to hucksterism to boost equipment sales and magazine circulation.

Jones’ training philosophy, to many was as startling as his machines. Despite the fact that he took great pains to indicate that his particular approach to training was not exclusive to him, exclusive to the use of his equipment, or in fact, revolutionary, the bodybuilding / power-lifting public was quick to identify him with what became known as high intensity training. Using barbells, Nautilus, or any other machines, it was Jones’ recommendation that one do as many properly completed repetitions as possible in any one particular set of an exercise, training until the resistance literally could not be moved. He further recommended that one appreciate the effort this would take, and its effect upon the physiology of the human system, and limit any exercise to one and perhaps two sets per workout. Noting the propensity for over-training, he went on to state that two or three workouts per week would be ideal for most.

While far from revolutionary, this simple philosophy of basic, all out, gut wrenching training differed markedly from the bomb and blast programs of multiple sets and protracted in-gym time proposed by other voices in the field. Training with basic exercises, using a very limited number of sets per exercise and workout, limiting workouts to two or three per week, and going until one could not lift the bar or resistance arm further, smacked of here-say and was treated with scorn by those already entrenched in positions of influence. Thus, while Arthur Jones almost single handedly revived the lost art of training very hard and productively, he did not “invent” the common sense principles that form the backbone of practical training. It is to his credit that he was always the first to note this to others.

Dr. Ellington Darden was employed as director of Research by Nautilus Sports / Medical Industries under Mr. Jones, and after Jones left the company he founded. Dr Darden’s many training books reflecting the philosophy of Jones, present a wealth of useful information that could benefit every reader. Unfortunately, as Dr Darden became closely identified with HIT, and as one of its only spokesman being published on a regular basis, his every word, like those of Jones before him, became to many, the “gospel” of training wisdom.

To reiterate, there is no doubt that much of the training information presented by Darden is useful and practical. However, HIT encompasses much more than the words and advice of any one or two men. For example, just because it is written that the proper performance of a repetition consists of a two second elevation of the resistance with a four second return to the starting position, it is not to be assumed that this is the only way, or the only correct way to perform a strength training repetition. Because six of seven presented routines include 14 sets of exercise per workout, as a hypothetical example, this is not to say that 14 sets is the ideal or theoretical construct for a proper training program, and that any more or less is to be considered incorrect.

No one person or group of persons has a lock on what is deemed to be proper in our field of endeavor. Therefore, I have often made the statement that strength training is as much art as it is science. Yet, many individuals are insistent upon having “THE ANSWER” to their particular training query, forgetting that there may be more than one answer, or more that one practical answer that can be result producing. A true understanding of HIT principles makes it obvious that Jones and Darden have contributed importantly to the field of strength training for athletics, but indicates further that more than a memorization of their words, or a cook-book copying of their published programs can lead to efficient and productive training.

HIT, because of it’s relatively early association with Arthur Jones, Dr. Darden, and Nautilus, will, in the minds of many, forever be linked to training with machines. However, HIT is no more wed to the use of machines only, than it is to these individuals. Any training modality can and should be used in a high intensity manner.

Arthur once told me “there are few things more difficult to do in the gym than squats and stiff-legged dead-lifts, if done properly” I could easily amplify that to “there are few things more difficult to do in one’s life than squats and stiff-legged dead-lifts, if done properly!” High intensity principals are just that—principals to be applied to many situations and all training modalities. Interestingly, the individuals involved in the prototype procedures in the early days of Nautilus, those who had input to many machines, shared an interest and enthusiasm for strength that truly led to the development of equipment that was revolutionary and exciting. Gary Jones, Kim Wood, Tom Lputka, Scott LeGear and others built upon Arthur Jones concepts and machines suggestions, to produce strength-training equipment that was very different.

Because the early machines were so effective, their coupling to high intensity principals was a natural. But this is not to say that the interested trainee should have ignored the barbell or other available equipment. Unfortunately, the usage of such apparatuses was often misapplied. If Nautilus machines were available, one would often use them for one set of very intense training. If not, they would use barbells and other machines in a “conventional,” multi-set manner. In time, with the proliferation of other machine companies, many trainees continued to adapt the “one-set, all out” method to any and every machine, while doing pyramids, periodization cycling or max singles and doubles with the bar.

Needless to say, a training principal, any effective principal, can and should be applied to whatever modality that is available. The barbell is not a “different” means of building strength than a machine, at least not to the musculature. Certainly, some machines may offer an advantage that a barbell does not; and again this was the advantage of most of the Nautilus machines produced in the company’s first few years. Yet, anything from sand-bags to $10,000 computerized machines can be used to get bigger and stronger. It is erroneous, stupid and self-limiting beyond words to apply one set of principals to a bar and another to a machine. That smacks of much more than confusion; yet, a cursory look at most college strength training programs often reveals that barbell curls will be done for sets of “10-8-6 reps” and that Nautilus curls will be used for “1 x 12.”

What it is

“What It Is” happens to be a very popular expression in our neighborhood, denoting exactly what’s occurring, words or thoughts of wisdom and a manner of doing things in a sensible way. Relative to high intensity training, it is no more than a guideline for safe, efficient and productive training. Simply put, one must make up his mind to become bigger and stronger. The next step is to think about that conviction. Of course, I’m immediately reminded of my father’s words “some people think they want something and others really want it.” Kevin Tolbert and I have seen and heard literally a thousand athletes, lifters or bodybuilders state “I want to be big, I want to improve and I’ll do anything that has to be done.” After one, two or perhaps a half-dozen properly performed strength training workouts, these well-disciplined, dedicated, burning-with-desired individuals are history, having decided that doing “anything” does not include training in a manner that would be deemed as “hard.”

The discomfort of pushing a set of squats to the absolute limit convinced them that their resolve wasn’t quite what they thought it was. Of course, to others the story goes, “Oh yeah, it wasn’t that tough. I could see where it wasn’t going to work, so I’m back to the real lifting stuff.” The so-called “real stuff” includes three, five or 10 sets of any one exercise done so that it could literally be performed all day long, and with limited results relative to what may have been possible with a more properly performed routine.

High intensity training is brief by necessity. One cannot go “all-out” on any movement, saving nothing for the sets to come and expect to do more that one or two productive sets. Of course, if one does, in fact, train like that, only one or two sets per movement are needed to stimulate growth. Furthermore, it is just as obvious that one will not be able to complete a great many sets in any one workout if they train as hard as possible. When I read about suggested high intensity programs that recommend 18 or 20 sets per session, I know darn well that this will not be a truly hard workout–at least not after the first 10 sets or so.

Kevin and I usually do six to nine movements–and that includes the “little things” like direct neck work and / or forearms. When I was younger, I often did as many as 12 or 15 sets per session, but rarely more. Even when doing 50% sets– I would limit the program to four to six exercises, being too spent to do much more. Some of our football players can, for short periods of time, make gains with up to 15 sets per session. But this is more often the exception than the rule, particularly if the intensity is high enough to stimulate gains.

High intensity training also means that one will often be sore and / or tired for a day or two after each session. If this is the case–and especially where other athletic or skill activities must be completed–rest is of the utmost importance. Hence, the popular tactic of training three-days-on / one-day-off just wont cut it because the recuperation time wont be sufficient to allow any growth that may have been stimulated by the workouts. Certainly one can train three-days-on / one-day-off for a brief time, or four days in a row for three week periods; but consistently, two or three workouts per week will be enough.

That is not to say that high intensity training can only be done “every other day,” but generally speaking, the further one strays from this guideline the more sticking points he is likely to encounter. Yes, I’ve watched a few “name” body-builders, with or without dangerous drugs, train “intensely” for a workout that might include 10 sets per body part. Typically what I saw was every set, save perhaps one, being taken to a point where two or more reps could have been made. However, it just wasn’t going to happen due, in part, to the “bodybuilding mentality”–which would require an article, if not a book, to deal with.

No, a proper, high intensity program is going all-out, not almost all-out; it is taking each set to ones absolute limit, not almost to the limit; it is using whatever piece of equipment that’s available, not just a machine or a group of machines; it is not the words of two or three men, but a commitment to work as hard as possible while in the gym or weight room…without socializing, resting excessively between sets, or falling prey to the “this isn’t going to work so I’ll copy the star attitude.” Productive and effective training would pull most lifters and bodybuilders out of the rut they have built for themselves — which often lasts for years — leading to unfulfilled dreams and frustration…frustration from an activity which should be joyful.

*Originally published in Volume 1, NO. 1 of the High Intensity Training Newsletter (Fall 1988).

Reprinted with Permission from Brunswick Corporation.

TAKU’s note: This article  was written over 20 years ago and is still as relevant as the day it was written. It has remained one of my favorites for years. So, I finally took the time to dig it out (still have the original newsletter) and painstakingly copy it by hand (I am a two finger typist). I hope you enjoy it as much as I do.



The type of training that we advocate at Hybrid Fitness emphasizes quality over quantity. For us, quality is synonomous with intensity of effort.  The tool you use is less important than how you use it. As long as one strives for maximal effort with perfect technique then you are working in the right direction.

With this in mind I will set out some basic principals I use to organize a successful total-body, strength training routine.

1. Train with weights 2-3 times per week on non-consecutive days.
2. Choose 4-6 exercises for the lower body.
3. Choose 6-8 exercises for the upper body.
4. Choose 10-14 total sets for the entire workout.
5. Perform 1 work set of each exercise (not including warm-ups).
6. Create variety by frequently manipulating training variables.*

There are many effective sequences of basic exercises that may be used to achieve success with your strength training program. The real secret to successful strength training can be summed up in these simple words from my friend, coach Tom Kelso:

“Lift the resistance for as many good repetitions as possible, record the result, and attempt to do more next time.”

Rememeber the tools you choose are less important then how you use them. Here is an example of a basic total-body strength program, using free weights:

1. Barbell Squat
2. Dumbbell Reverse Lunge
3. Barbell Stiff-Legged Dead-lift
4. Dumbbell One-Legged Calf Raise
5. Barbell Bent-armed Pull-over
6. Barbell Standing Shoulder Press
7. Barbell Bent-over Row
8. Barbell Decline Press
9. Barbell / Dumbbell Shrug
10. Dumbbell Triceps Extension
11. Barbell Curl
12. Barbell Roll-outs
13. Dumbbell Side-bend



*Manipulate training variables including: sets, reps, exercise order, rest interval, rep cadence, type of exercise etc.


Well, I never thought I would ever say this but I have discovered the greatest workout ever created in the history of the world. That’s right, you will never need another workout program as long as you live. Read that last sentence again.

There is no sense beating around the bush, just read on and you will discover the “Holy Grail” of Weightlifting / Strength / Conditioning Training routines. This single program will deliver everything you could possibly want in one, complete program.

Yes I  mean it. This program will do it all:  Strength, Power, Hypertrophy, Sports Performance…You’ll even look great naked!

So (drum roll please) Let’s get to it.

Mon – Sat A.M.

Run 5 miles A.F.A.P. (As Fast As Possible). Your goal for this should be around 30 minutes or less. (I do it in 25 minutes)

Mon – Wed – Fri  P.M.

Bench press 5 x 6-10
Flat bench flyes 5 x 6-10
Incline bench press 6 x 6-10
Cable crossovers 6 x 10-12
Dips (body weight) 5 x failure
Dumbell pullovers 5 x 10-12.  

Wide-grip chins (to front) 6 x failure
T-bar rows 5 x 6-10
Seated pulley rows 6 x 6-10
One-arm dumbell rows 5 x 6-10
Straight-leg deadlifts 6 x 15

Squats 6 x 8-12
Leg press 6 x 8-12
Leg extensions 6 x 12-15
Leg curls 6 x 10-12
Barbell lunges 5 x 15

Standing calf raises 10 x 10
Seated calf raises 8 x 15
Oneplegged calf raises (holding dumbells) 6x12 

Wrist curls (forearms on knees) - 4 sets, 10 reps
Reverse barbell curls - 4 sets, 8 reps
Wright roller machine - to failure

½ hour of a variety of nonspecific abdominal exercises, done
virtually nonstop. 

Tue - Thu - Sat P.M.

Barbell curls 6 x 6-10
Seated dumbell curls 6 x 6-10
Dumbell concentration curls 6 x 6-10  

Close-grip bench presses 6 x 6-10
Pushdowns 6 x 6-10
French press (barbell) 6 x 6-10
One-arm triceps extensions (dumbell) 6 x 6-10 

Seated barbell presses 6 x 6-10
Lateral raises (standing) 6 x 6-10
Rear-delt lateral raises 5 x 6-10
Cable lateral raises 5 x 10-12

Calves , Forearms & Abs:
Same as Monday, Wednesday, Friday workout 

As you can see, this is a six days a week plan. Too much?
Can't handle it? I guess you are just not good enough yet.
Come back when you are not such a pansy.

I really do not need to say anything else.
The plan speaks for itself.



P.S. APRIL FOOLS!!!!!!!!!!!!!