Free Workout Guides

Program 2

4 Sets of 10-12

E Ball Rows
Kettle Bell Swings

Bench Press
Benched Oblique Raises

Side Plank Raises 10lb plate
Smith Squat 35's

Height: 5’9”
Bodyweight: 155lbs
Bodyfat % : 6%
Age: 24

1. FWG: Justin do you feel like your fitness can always be improved? Considering the fitness level you are at, can it be taken to a higher level?

Fitness is a lifestyle choice. I need to constantly be on top of my diet and exercise regime or my body won’t perform and look like it should. So yes, my fitness will always have room for improvement, because as I age, the battle to keep a healthy lifestyle will obviously become more challenging. My goal is to always set my fitness goals high, and if I start to slack, my workout buddies make sure to remind me!

“I was in the gym five days a week, two hours a day,” Taylor Lautner says in the August issue of Interview
magazine. “At one point, I was going seven days straight. I had put on a lot of weight, and then I started losing it drastically, so I was worried. It turned out I was overworking myself,” he said. “My trainer told me that I couldn’t break a sweat, because I was burning more calories than I was putting on.”

Sunday: Upper Power
-3x5 for all lifts (5x5 for Bulk, 3x5 for Cut)
-Barbell Bench Press
-Barbell Rows
-Military Press
-Barbell Shrugs

Monday: Lower Power

Tom Brady's Interview;

[ Q ] Can you give us a brief overview of your weekly training in terms of weight lifting & cardio work and how does that differ from in-season to off-season?

[ A ] During the season I typically lift weights four days per week: Monday, Tuesday, Thursday, and Friday. I take off Wednesday, Saturday, and obviously we play most Sundays. I also do 40-60 minutes of cardio six days per week in order to improve my conditioning.

With his old exercise plan, the Rock worked one body part per day, then did 45 minutes of cardiovascular exercise. But he simply wasn't using enough of his body to fight fat. Trainer Billy Beck upped him to four body parts per workout (training each body part three times a week rather than once) and cut back on the cardio. "You can do five sets of each exercise--all barbell flat-bench chest presses, for example--or split it up into two exercises, like three sets of dumbbell flat-bench chest presses and two sets of dumbbell incline chest presses," says Beck. When you're used to this, slip in some supersets--for example, perform a set of chest presses and then, without resting, do seated rows. After that, start changing--everything. "The body will adapt to any stress placed on it consistently," says Beck. "That's when a plateau strikes." Vary rest periods, loads, lifting tempo, number of sets and repetitions, or the frequency with which you work each body part.