Free Workout Guides

The epic workout

In order for Brad Pitt to get ready for the role in the movie Troy, He dropped cigarettes and sharply cut back on beer and chips, although he did allow himself the occasional treat: McFlurry shakes from McDonald’s, “though it was more for a little taste of home, you know, a little Americana.”

Brad used a low-carb, high-protein diet during the training for his role. Physically, Pitt prepared for the role with a year of intense training. “The first three months were daunting and not fun at all.” His days included two to three hours in the gym, two additional hours of sword work and four high-protein, low-carb meals. As a result, he gained about 10 pounds of brawn.

Look like Tyler Durden
In order to get that muscular and shredded look for the movie Fight Club; Brad used an intense workout routine for amazing results. His workout was characterized by focusing on one muscle group up each day, then giving it the rest of the week to recover. This is very beneficial for adding muscle mass fast, because muscles grow during rest periods and not during the actual time in the gym.

Finally, at the end of the week, he finished off with a good cardio workout. This put his body in fat-burning mode, which served to shed any extra padding that covered his muscles, giving him that chiseled look.

Here are the exercises that made up his workout. He performed 3 sets, taking approximately 60 seconds to rest between each set. Also, he used a weight that is challenging enough that to complete 15 reps (with the exception of pushups and pullups), but be fatigued on the last rep. Remember, proper form is a must!

Many Men today wish to achieve "Bigger" arms, and thus they believe they must work their biceps like crazy!.... Well I hate to tell you that working your biceps will do little to improve your arm's mass & size.

Working the Triceps are the best way to build up your arms fast.

How will triceps enhance your arms?

1) They help support your biceps.
2) They are made up of 3 different muscles, so your now packing on some more meat.
3) They look really good!

So what's a good routine for triceps?

Biceps can help everyone in many ways. They don't only look good but they can increase your strength dramatically as well.

The best way to build biceps are not heavy weights...an often mistake by many beginning body builders. The best way to build your biceps are to use comfortable weights. What this means is that your not using other muscles to help lift your weight. Your biceps are solely lifting they wait by itself.

The Fullbody Blitz workout. Builds a strong all around powerful body. A ideality of this workout is that it bulks up the arms slightly more-so than the other sectors of the body.

Chest

Crossfit Training Advanced workout is high intensity and will build noticable muscle results in less than 3 weeks. Cross Fit Advanced Training focuses on building a well-rounded, fullbody workout with maximum strength and power benefits.

20 Pullups
20 Dumbell Thrusters (Squat with Shoulder Press)
20 Overhead Squats (Lift bar over head squat down and come up still holding bar over head)
10 Dumbell (Kettlebell) Snatches (Squat then pull weight all the way up)
2 mintues standing spinning on a bike, maximum intensity

Rest 3 minutes. Repeat Circuit 3 times.

GREAT RESULTS.
3 WEEK PROGRAM!!

Split Routine

Monday & Thursday

A-1: barbell bench press
A-2: bent over row
B-1: barbell curl 2x5
B-2: skull crusher or triceps pushdown 2x5

Razor Sharp Training is Intense Training that pushes your muscles to fatigue.

Perform this workout Mon Wed Fri. (3 times a week for max results)

This workout builds a stable core and rips the body within 3 weeks of solid commitment and proper eating.

Try this workout. If you have any questions remember to e-mail you two personal trainers;
Justin: hinchunit@hotmail.com
Dylan: dylan_hickey11@hotmail.com

If the 300 workout is too difficult. This workout is a perfect way to start.

Appropriate exercises can be subbed in: Drop down to 150 total reps, or 4-6 exercises of 15-25 reps each. For example, you might try this workout, great for a guy with moderate fitness:

Advanced bodybuilder workout suited to advanced lifters with at least 1 years lifting experience. Are you looking to step your training up a notch and pack on some serious muscle?

15 Minute Warm-up ;

Treadmill Minute 1-2 Walking
Minute 3-5

Jogging 6.5 speed

Minute 5-14 running 7.5 spd.

15 Minute Warm-up ;

Treadmill Minute 1-2 Walking
Minute 3-5

Jogging 6.5 speed

Minute 5-14 running 7.5 spd.

Minute 15 walking cooldown

Flat Bench Guided Bar 3x12

This Cable guide allows a power workout using just the cable machine and variety of attachments.

This freeweight Upperbody workout should fatigue and shock the upperbody muscles after 3 sets of specific exercise.

This workout guide will build significant rock hard muscle if performed three to four times a week along with continious stretching. The program works 2 exercises at a time one after an other.

This Stability Workout focuses on strengthing the assisting muscles that are not worked commonly enough. These muscles help balance and stablize while lifting.

This Curcuit guide must be performed 3-4 times a week. This guide focuses on developing the basic muscles that are commonly used in everyday life. It targets every main muscle group.

Description of Workout:

This plan is perfect for Beginners and those with busy Lifestyles. The workout is done on Mondays, Wednesdays and Fridays.

Day 1. Chest, Shoulders, Abs and Forearms
Day 2. Rest

# 4-Day Weight Training Routine { Basic Level Training }

This plan is perfect for Beginners and involves the whole body. The workout is done on Monday, Tuesday, Thursday and Friday.

# 5-Day Weight Training Routine { Basic Level Training }

3 Day Splits provide a hard workout for indiviudal muscle groups and also allow the body essential muscle repair time. Your muscles do not grow in the gym- They grow outside of it.

Energize yourself with eating a meal an hour prior to each workout. Remember to relax on the two resting days to let your muscles heal.
This workout is high intensity. Guarentees fast results.

You only need to go to the gym 4 times a week. That's 3 days off!

This is a very basic guide to help kick start a weight room beginner into shape. I would recommend a beginner does this program for 2 months before switching to a new guide.

Sets = 3

Crossfit training combines muscular Strength, Endurance and Power all in one full body workout. See for yourself.

40 Push ups
10 Standing Long Jumps
40 Squats with hands on your hips

Ball Circles

Combining a medicine ball with an exercise ball is a great way to strengthen your abs and work on endurance and stability. Check out the exercise below to learn unique ways to work your entire body.

This guide combines a well rounded high intensity workout to burn fat, and build solid muscle at a steady rate.

20 Burpies with Push-ups
40 Dealifts

10-Minute Strength Training Workout

* Warm up with a minute or so of light walking
* Keep the rest very short between exercises
* End with a light cool down and stretch

This is a cross fit Training beginner program which gives a well-rounded full body workout. FastPaced with no rest.

Prison Squat 30 reps

Advanced Ball Workout

This is a cross fit Training program that gives a well-rounded full body workout. FastPaced with no rest.

Prison Squat 45 reps
Push-up 40 reps
Jumps 20 reps
Stability Ball Leg Curls 20 reps

Advanced Ball Workout

This is an extremely INTENCE cross fit Training program that gives a well-rounded, muscle tearting, full body workout. FastPaced with no rest.

Prison Squat 50 reps
Push-up 50 reps

The 5x5 program calls for doing five sets of five reps per exercise. To illustrate, lets use the barbell deadlift as an example. Do two warm-up sets to get the groove down.

10 Min warm-up (light)
10 Min Medium Intensity training (treadmill)
Pullups: 8 Reps
Medicine Ball Slam: 20 Reps
Step-up 20 reps
Hanging knee raises 20 reps
squats 20 reps
burpies 20 reps

This Circuit is the basic beginner circuit for;

1.someone who is just learning to weightlift,
2.someone who had a long absence from the gym and coming back to begin traning,

Variations Of 5x5 For Accelerated Increases In Size & Strength

This Circut guide is a great workout for a beginner. It focuses on compound exercises working large muscles groups in each exercise. A great fullbody workout.

This workout guide hits the basic machines stationed in your "everyday gym" This is a great program for a beginner to take off on.

Description: Training regimen for the whole body.

Beginner Athlete:

(Vertical Leap less than 20 inches, Squat less than 1.0 times bodyweight, less than 6 months experience lifting weights)

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The workout should last no longer than 45 minutes!

Intermediate Athlete:

(Vertical Leap 20-30 inches, Squat between 1.0 times - 1.5 times bodyweight, Less than 1 year training experience)

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