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Weider Training Principles

The letters following each principles represent: (B) beginner, (I) intermediate, and (A)advanced

§ Muscle Priority Training (I & A) - Training your most underdeveloped muscles first, so as to subject it to the maximum possible effort. If you have a weak body-part you want to improve, train it first in your workout, before you begin to fatigue.

§ Pyramiding (B, I, & A) - When using multiple sets for a given exercise, doing your first set with less weight for more reps, gradually increasing the weight and decreasing the reps over the remainder of your sets. This allows you to gradually warm up a muscle group, preparing it for the resistance to come in the next set.

§ Supersets (I & A) - Alternating two exercises for the same muscle group, taking as little rest as possible between each set. Each same-body part exercise fatigues the muscle involved in slightly different ways, so doing two exercises in a row with little rest in between achieves a deeper level of stimulation and muscle pump.

§ Tri-Sets (A) - Doing three sets in a row for the same body-part with as little rest as possible in between sets. Three exercises in a row more thoroughly exhaust the muscle. This training technique is so demanding that it should only be done on occasion, and is more often used by bodybuilders in their pre-contest training. It is not optimal for muscle building.

§ Set System Training (B, I, & A) - Simply doing more than one set for each exercise. This is the opposite of high-intensity training, which involves performing one set per exercise. Often, the first couple of sets aren't enough to fatigue your muscle.

§ Giant Sets (A) - Doing 4-6 exercises for the same body-part with as little rest between sets. Giant sets are used to create overwhelming stimulation to a body-part and totally exhaust the muscles involved. This technique should only be used occasionally as your body needs time to recover from this level of effort. This type of training is used more for muscular endurance and calorie burning than for putting on muscle size.

§ Instinctive Training (A) - This involves experimenting with your workouts and paying attention to how your body reacts to certain types of training. The fundamentals of bodybuilding training are the same for everyone, but we are all unique. The further along you get in your training, the more you have to fine tune your workouts to suit your needs. It takes time to develop this "feel" and have this type of knowledge. Whatever you are used to is going to feel best for you, but you have to figure out what really produces the best results for you and make adjustments accordingly.

§ Compound Sets (I & A) - Working opposing muscle groups in back-to-back fashion, taking as little rest as possible in between sets. Alternating sets between opposing muscle groups - such as biceps and triceps/chest and back - greatly increases intensity. When you train one muscle group, the other is recovering (sometimes even being stretched) as you complete the set. With two muscles or muscle groups being worked, more blood is pumped into the area.

§ Staggered Sets (I & A) - Training smaller, slower-developing body parts like calves or forearms in between all sets for your major body parts. Arnold Schwarzenegger relied on this principle early in his career to develop his calves. He would do a set for chest, back or shoulders, then he would do a set of calf raises while his major muscle group was recovering for the next set. He'd then alternate sets for the working body part and calves. His calves got plenty of time to recover in-between sets and by the end of his workout, he would have subjected them to as many as 15-20 total sets of various calf raises.

§ Pre-Exhaustion Training (A) - Prefatiguing a larger muscle with an isolation, single-joint movement so it can be even more exhausted by the compound movements to follow, which Weider and/or his publications would adopt from the Nautilus founder of Arthur Jones that is evidenced by Jones' writing in 1970 (and throughout the decade) in a rival magazine of Iron Man. When you do an exercise like the bench press that works not only the chest, but also smaller muscles, one of the smaller muscles might fail before your chest is fully exhausted. By doing a chest isolation exercise beforehand, you can fatigue your chest so you can do bench presses to chest failure, which is what you want.

Примерни дневни хранителни приеми

          Това са примерни дневни менюта на равномерно балансиран режим на хранене. Подходящи са при поставени цели за сваляне на мазнини и придобиване на по-добър релеф при мъже и жени, както и за поддържане на форма при жени. Съобразени са с оптималната честота на хранене – 4-5 пъти дневно. При пристъп на глад след последното хранене, най-добрият избор е изварата, заради високото й съдържание на казеин. Ядките се консумират сурови. Калориите съм съобразил с режима и тренировките на Джейсън Стейтъм, при подготовката му за Death Race. Това е най-чистата му форма. Храниет не са същите разбира се, но са близко до това което той е ял.

 

Първи вариант

 

1. ябълка, средно голяма (150 гр.) – 60 ккал

    2 яйца – 180 ккал

    сирене 50 гр. – 150 ккал

    ръжен сухар тънък (примерно Finncrisp) 5 бр. – 100 ккал

    (1 и ½ филия ръжен хляб – 100 ккал)

                                      общо:490 ккал

 

2. лешници/бадеми/фъстъци 50 гр. – 320 ккал

    1 к. кисело мляко 2% (400 гр.) – 200 ккал

     какао 2 ч.л. – 40 ккал

                                      общо: 560 ккал

 

3. зеленчукова салата (маруля, зеле, домат, краставица, чушка, броколи, карфиол, брюкселско зеле, репичка, гъби, маслини и др., по избор, в по-малко количество грах и царевица), без мазнина, около 350-400 гр. – 200 ккал

   пилешко/пуешко месо (печено) 200 гр. – 300 ккал

                                      общо: 500 ккал

  

4. броколи/карфиол 300 гр. – 120 ккал

    кашкавал (настърган върху броколите/карфиола) 30 гр. – 100 ккал

    пилешко/пуешко месо (печено) 200 гр. – 300 ккал

    (печена сьомга 150 гр./задушена пъстърва 200 гр. – 300 ккал)

                                      общо: 520 ккал

   

Общо за деня: 2070 ккал

 

 

Втори вариант

 

1. средно голям грейпфрут (300 гр.) – 100 ккал

    овесени ядки 40 гр. – 150 ккал

    варени яйца 2 бр. – 180 ккал

    извара, обезмаслена 100 гр. – 70 ккал

                                      общо: 500 ккал

 

2. 1 к. кисело мляко 2% (400 гр.) – 200 ккал

    средно голяма ябълка (150 гр.) – 60 ккал

                                      общо: 260 ккал

 

3. задушени зеленчуци (смес броколи, карфиол, моркови, грах, царевица, зелен фасул) – 250 гр. – 150 ккал

    зехтин 1 с. л. – 100 ккал

    пуешко месо, печено 200 гр. – 300 ккал

    портокал 150 гр. – 60 ккал

                                      общо: 610 ккал

 

4. бадеми/лешници/фъстъци 30 гр. – 200 ккал

 

5. варени/задушени тиквички 250 гр. – 50 ккал

    сос от кисело мляко, копър, подправки 100 гр. – 50 ккал

    печена сьомга 150 гр. – 300 ккал

    (задушена пъстърва 200 гр. – 300 ккал)

    вино 100 мл – 70 ккал

                                      общо: 470 ккал

 

Общо за деня: 2040 ккал

 

 

Трети вариант

 

1. ябълка 200 гр. – 80 ккал

    овесени трици 50 гр. – 130 ккал

    1 к. кисело мляко (400 гр.) – 200 ккал

    2 ч. л. какао – 40 ккал

                                      общо: 450 ккал

 

2. 1 филия пълнозърнест хляб – 70 ккал

    шунка 50 гр. – 80 ккал

    кашкавал/бри/камембер 30 гр. – 100 ккал

                                       общо: 250 ккал

 

3. кафяв ориз, варен, 100 гр. (сварено състояние) – 150 ккал

    пилешко месо, печено 200 гр. – 300 ккал

    вино 150 мл – 110 ккал

                                     общо: 560 ккал

 

4. бадеми/лешници/фъстъци 50 гр. – 320 ккал

 

5. зеленчукова салата (маруля, зеле, домат, краставица, чушка, броколи, карфиол, брюкселско зеле, репичка, гъби, маслини и др., по избор) около 400 гр. – 160 ккал

   зехтин 1 с.л. – 100 ккал

   2 яйца (омлет, бъркани, пържени без мазнина) – 180 ккал

   извара, обезмаслена 100 гр. – 70 ккал

                                      общо: 510 ккал

                               

Общо за деня: 2090 ккал

 

Не забравяайте: това е режим който се прави в период на „изчистване” на тялото. Ако постоянно се храните така, ще сте претренирани или твърде слаби.

Моята зала - все още в незавършен вид /февруари 2009/

Тренировката в детайли

Действието:

                Тук ще се фокусирам върху това как ми влияе ежедневно тренировката на Даниел Крейг . Прилагам я от януари 2009-та, а резултатите могат да се наблюдават по снимките. Химии не пия, замествам някои хранения с протеинов шейк.

                Като цяло тренировките са интензивни, с почивки между сериите по 1 мин., може би 1 и ½ мин, никога повече. Кръговете се повтарят в понеделник и петък. Те са най-изтощителни. След тях нямам нито въздух, нито сила. Гадничко си е, но си струва. Раздвижва кръвта и с оглед на разреденото трениране на мускулните групи през седмицата, им припомня, че трябва да са стегнати и стреснати постоянно. Тренировките са добри, макар и малко недостатъчни като стрес.

                Във вторник се набляга на гърди и по-малко на бицепс /справка – тренировката/.

                Наклонената лежанка действа стрсиращо, настройва те, но тогава идва въпроса: за какво по дяволите са тия набирания след нея??? Случва се да правя по 14 повторения в серия. Може да е много, но няма да навреди на оформянето. Мисля дори да си поставя за цел да не падат под 12, но това според ситуацията.

                Набиранията - сложили са ги там, явно за да те раздвижат. Като цяло, тренировките за бицепс са слабички и затова замених набиранията със концентрирано, и е супер. След това лицевите опори дооформят кръвоналиването, но са слаба работа. По 10 в серия, 4 серии - като да отида да пия вода са ми...от време на време ги правя по 15.

                Последното упражнение е флайс на наклонена лежанка. ОК, вече си сравнително надут, надъхан, недостатъчно уморен и се получава супер. Правя го с 80% от теглото на първото упражнение. Едно, защото ме е страх да не контузя, второ, защото рядко имам партньор да ме пази и да ми подава тежестите, и трето - силата ми е мааалко намаляла.

                Тренировките за гърди не ме плашат. Даже мога да кажа, че това ми е леко. Изводът е, че тази тренировка е съставена, за да те оформи и да те поддържа. С достатъчно тежко имаме добро натоварване. Не е много, но никак не е малко при сериозна интензивност. За 3 седмици се вижда оформяне на гърдите, поне при мен.

 

                Сряда е ред за крака. От началото на тренировките ми по тази програма имам нещо разтегнато в коляното и ги заменям с цялостни раздвижвания, силно натоварени катерения по стълби, плувания и подобни. Като цяло съм олекотил тренировката за крака, но компенсирам със сериозно раздвижване. За да коментирам пълноценно, ми трябва малко повече време, да я разуча подобаващо.

Четвъртък, съм изцяло отдаден на ръце. Бицепсовото сгъване на наклонена лежанка е страхотно упражнение. Още в книгата на Арнолд ме беше впечатлило. Някак успявам да изолирам мускула /по-скоро психически отколкото нещо друго/ и го карам да се помпи брутално.  Това е първо упражнение за деня, и силата ми е много, което помага значително.

После съм заменил кофите със френско.  Това е така, защото тъй или иначе смятам ръцете а леко пренебрегнати в тази програма, и гледам да ги товаря както аз си знам че работи най-добре за мен. Върви ми много, освен това натоварването е значително, а това носи удовлетворение след тренировка. Ако 10 повторения са ми недостатъчни, правя 12, понякога  дори 14. Ако и тогава имам още сила, без прекъсване, започвам изтласквания с тесен хват от същото положение , което доукрасява всичко.

Раменните разтваряния нямат специфика, поне при мен, освен лек наклон на тялото напред.

Раменните преси за сметка на това, ги правя в два варианта:

Първия е стандартния, той е основния,заложен в тренировъчната програма. Нищо сложно, гледам да правя до 12 повторения , защото съм научил от опит, че ако контузиш рамо, за дълго време ще си принуден да бездействаш.

Втория е Арнолд преси. Те се изпълняват със завъртания, като на различните места, в които са публикувани, има различни забъртания на ръцете. Някой казват повече,други повече само долу до рамото. Трети пък казват въртене малко долу, малко горе...кой както чуства най-сериозно натоварване, казвам аз.

Това е като цяло основното което се прави през седмицата. Събота и неделя треньра на Крейг, предлага леко кардио, стречинг, малко бягане или плуване. Кой както може да си го разпредели.

Аз лично тествам и ден за зареждане с калории, но това ще опиша в статията за храненето ми. Бягане не правя заради зимните условия, но стречинг и плуване, както и леко кардио, обикновенно по стълбите нагоре-надолу винаги има.

Еми това е! Някой ще кажат леко е...да леко е, но пробвайте го с голям интензитет. Други ще кажат често е...да, често е , но пък не е кой знае колко тежко. Аз самия до момента харесвам как ми действа.  Ще видите промяната на снимките, описани по дати.

Успех!

Джейсън, транспортьора

Day 1

Progression to 1RM

The objective of this workout is to build pure strength in one of the most effective total-body lifts: the deadlift. To accomplish this, we have Jason work his way up to his one-repetition maximum (1RM) -- the heaviest weight he can lift one time. Before he begins, though, he completes a two-part warm-up session.

 

Warm-up (Part 1): Rowing. For this, Jason completes 10 minutes on the Concept 2 rowing machine at a pace that's less than 20 strokes per minute (SPM). (Jason's distance on this day: 2,274 meters.)

 

Warm-up (Part 2): Pyramid Circuit.

Directions: Do these three exercises as a circuit, performing one set of each in succession without resting. Use a "pyramid repetition structure" to the workout. Here's how: In your first round through the circuit, do one repetition of each movement. In each subsequent round, perform an additional repetition. So you'll do two repetitions of each exercise in round 2, three repetitions in round 3, and so on. Once you've completed five rounds, continue on, but reduce the repetitions you complete each round by one. So you'll do four repetitions in round 6, three repetitions in round 7, and so on, until you've worked your way down to one repetition. At this point, your warm-up is complete.

1. Pushup

2. Ring Pullups

(These are classic pullups, but Jason uses gymnastic rings instead of the bar, and performs each repetition as quickly as possible while maintaining control and a full range of motion)

3. Bodyweight Squat

 

Workout: This involves just one exercise, the deadlift. Jason starts with a light weight -- about 35 percent of the amount of his 1RM -- and then slowly starts adding weight and reducing repetitions. As the weight becomes closer to his 1RM -- which, for Jason, is more than twice his bodyweight -- his rest between sets increases to 3 minutes. This allows for nearly complete recovery between lifts. Remember, these are the weights that Jason uses. They should be determined based on individual ability.

 

Reps	Weight	Rest
10	135 pounds	1 minute
5	185 pounds	2 minutes
3	235 pounds	3 minutes
2	285 pounds	3 minutes
1	325 pounds	3 minutes
1	340 pounds	3 minutes
1	350 pounds	3 minutes
1	360 pounds	3 minutes
1	365 pounds

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Cool-down: 10 minutes on the trampoline. Jason uses a full size 10x17 foot gymnastic trampoline for 10 minutes of freestyle aerial work.  Jason has an Olympic diving background so he’s doing fairly advanced movements here.  In addition to fine-tuning motor skill the trampoline is supposed to be good for your lymphatic system and flushing toxins from your cells.   

 

Day 2

Functional Circuit

This workout is designed to be a metabolically demanding, training the entire body with exercises that work multiple muscle groups.

 

Warm-up (Part 1): Rowing. Just as in Day 1, Jason completes 10 minutes on the rowing machine at a pace that's less than 20 strokes per minute (SPM). (Jason's distance: 2,238 meters.)

 

Warm-up (Part 2): Static Hold Circuit.

Directions: Do these four exercises as a circuit. For each exercise, you'll hold a specific position for 30 seconds, and then have 10 seconds to change stations, before starting the next exercises. Do a total of four rounds.

 

1. Ring Dip Hold

Hold yourself in the top position of a dip for the prescribed amount of time. Like the ring pullup, Jason performs this using gymnast rings instead of on a dip station that has parallel bars. 

 

2. Kettlebell Farmer Hold

Grab a pair of heavy kettlebells -- dumbbells will work in a pinch -- and let them hang arm's length at your sides.

 

3. L-Sit on Parallettes or dips bars

Jason uses parallettes to perform this exercise but the L-sit can also be done on a dip station that has parallel bars. See these articles for a description of this device, how you can make your own, and a photos and a desription of how to perform the hold.

 

4. Bodyweight Squat Hold

Lower yourself to the bottom position of a squat with your thighs parallel to the ground and hold.

 

Workout: This routine, called the "Big Five 55 Workout," is compliments of strength coach Dan John.

 

Here, Jason performs a circuit of 5 exercises, which he does a total of 10 times.

There is no prescribed rest and ideally you move continuously from one exercise to the next while keeping the sets unbroken.  Focus on going as fast as possible while maintaining form, full ROM, and control. The weights should be light enough to allow this.

 

You can run the stopwatch and race through this workout, but for better results and quality movement you should simply try to keep the momentum and flow through the exercises nonstop. He starts with 10 repetitions of each movement, and each time through, decreases the reps by 1. So he does 10 reps of all exercises in the first round, 9 in the second, 8 in the third, and so on, until he's doing just one repetition in each set. The result is that he completes a total of 55 repetitions of each exercise. Again, the weights below are the amount Jason used during this particular week.

 

1. Front Squat (95 pounds)

 

2. Pullups

 

3. Decline Parrallette Pushups

Directions: Hands on the parrallettes, feet on a box so that they are approximately 1 foot higher than your hands.  Do the prescribed number of pushups.  Typically, because you're elevated on the parrallettes you can go much deeper in the bottom position and really push the ROM, although this is dependent on shoulder flexibility.

 

4. Power Cleans

 

5. Knees to Elbows

Directions:  Hanging from a pullup bar or from the rings at the half-cocked positon (elbows at a right angle) raise your knees until they touch your elbows.  Lower them back down in a controlled fashion so you don't swing.

 

Day 3

Interval Work

This session is performed on a Concept 2 rower.

 

Warm-up: Rowing. Jason completes 10 minutes on the rowing machine at a pace that's less than 20 strokes per minute (SPM). (Jason's distance: 2,102 meters.)

 

Workout: To mimic Jason's interval workout, you'll do six intervals of 500 meters.

Between each 500 meter "sprint," engage in active rest for 3 minutes. For this, you can get off the rower and get a drink of water but you must continue moving.  Walking around will suffice.

 

Here's a look at Jason's times for reference:

Sprint 1. 1:40.1

Sprint 2. 1:39.7

Sprint 3. 1:43.9

Sprint 4. 1:41.6

Sprint 5. 1:38.7

Sprint 6. 1:50.3

 

Cool-down: To finish up, Jason performs a farmer carry for 500 meters with two 70-pound kettlebells.  There is no set or time structure.  Just carry the weight for 500m, get it done as quickly as possible.  This tends to be a grip issue so that dictates any rest that must be taken.

 

Day 4

Set Work

Here, Jason focuses on front squats, one of the best strengthening and total body conditioning exercises in existence.

 

Warm-up (Part 1): Rowing. Just as in Day 1, Jason completes 10 minutes on the rowing machine and at a pace that's less than 20 strokes per minute (SPM). (Jason's distance: 2,095 meters.)

 

Warm-up (Part 2): Jason does 20 repetitions of bodyweight squats before moving on to the primary portion of the workout.

 

Workout: 5 sets of 5 repetitions of the front squat. In this workout, Jason used a load that was 105 percent of his bodyweight.

 

Jason's Front Squat Workout

Reps	Weight	Rest
5	175 pounds	90 seconds
5	175 pounds	90 seconds
5	175 pounds	90 seconds
5	175 pounds	90 seconds
5	175 pounds

 

 

 

 

 

 

 

 

Cool-down: Jason does 200 repetitions of the pushup, but he performs this workout using a "ladder" routine. We do this as partnered ladders of 1-5.  So 13 ladders plus an extra 5 reps at the end.  I do a pushup, he does a pushup, I do 2, he does 2, I do 3, he does 3, I do 4, he does 4, I do 5, he does 5.  We've now each done 15 pushups and we immediately repeat the process starting at 1 again. 

 

We do these quickly with the only rest being the time it takes for each other to do his pushups.  If you wanted to do this alone, you could do 1 pushup and count "1 one thousand", do 2 pushups and count "1 one thousand, 2 one thousand", etc. This approach allows you to do a large volume of quality work (with small sets there is no reason the pushups aren't perfect and done explosively) without much, if any, residual muscle soreness.  We also use this approach with pull-ups and knees-to-elbows.  Not many folks finish their workout with 200 perfect pull-ups but this approach makes it doable

 

Day 5

Cumulative Movements

This workout is designed to be a metabolically demanding, training the entire body with exercises that work multiple muscle groups. The Cumulative Movement workout consists of only one trip through as opposed to a circuit workout in which you repeatedly cycle back through the same movements.

 

Warm-up (Part 1): Rowing. Just as in Day 1, Jason completes 10 minutes on the rowing machine at a pace that's less than 20 strokes per minute (SPM). (Jason's distance: 2,149 meters.)

 

Warm-up (Part 1): The bear crawl and crab walk. Alternate back and forth between the bear crawl for a distance of 15 meters and the crab walk for a distance of 15 meters. Repeat until you've done five 15-meter increments of each.

 

Workout: One round through a series of exercises.

Direction: Do one set of each movement, completing all of the prescribed number of repetitions before moving on to the next exercise. Perform each exercise as quickly as possible while maintaining proper form and full range of motion. The stopwatch is running on this one so try to get through it as quickly as possible by minimizing rest.

 

Jason's Circuit Workout

Exercise	Reps	Weight
7-meter Fat Rope Climbs	5	Body
Front Squats	5	185 pounds
Ball Slams	5	30 pounds
15-meter Rope Pulls	10	90 pounds
Bench Press	10	175 pounds
Ball Slams	10	25 pounds
Pullups	15	Body
Dips	15	Body
Ball Slams	15	20 pounds
Resisted Fat Rope Pulls	20
Smashes	20

 

 

 

 

 

 

 

 

 

 

 

 

 

Jason's Time: 23:53

Day 6

Contextual Effort

This can be any activity or sport that you enjoy doing.  If this is of significant duration and intensity it should be considered as part of your training.  In Jason's case the goal was to get outside and maintain an activity nonstop for over an hour to build some endurance (training the aerobic energy pathway).

 

Workout: 1 hour plus trail run in the mountains. Jason's time: 73 minutes.

 

Day 7

Rest

 

 

Даниел Крейг

Monday's Workout

Power Circuit

Reps:  10 of each exercise
Sets: 3

Clean and Press
Stand with your feet shoulder-width apart in front of a barbell. Bend at your knees and hips, and grab the bar with an overhand grip. Push your thighs forward to raise the bar so your legs are fully extended and pull the bar up to your chest. As the bar gets to chest height bend your knees, swing you elbows forward and catch it at your shoulders. Without pausing, bend your knees again and press the bar above your head. Return the same route, then repeat.

Weighted Knee Raise
Position yourself in a Captain's chair with a dumbbell between your feet. Tense your abs, then bend your knees upwards until they become level with your diaphragm. Pause for a second at the top of the move, return to the start, and repeat.

Weighted Stepups
Stand holding two dumbbells with your left foot on a bench. Keeping your shoulders back, push up off the floor, bringing your right foot up onto the bench. Step back down and repeat without pausing. When you've finished on your left leg, repeat on with your right.

Pullup
Grab a bar with an underhand grip that's shoulder-width apart. Hang, then pull yourself up so your chin crosses the bar. Lower yourself back to the start position without swaying and repeat. 

Incline Pushup
Get into a pushup position, hands on the floor shoulder-width apart. Put your feet up on a bench and go up on your toes. Keeping your back straight, bend your elbows so your chest almost touches the floor then return to the start position and repeat.

Triceps Dips
Get on a pair of parallel bars and lower your body until your upper arms are parallel to the ground. Push back to the start until your elbows are straight but not locked. Slowly lower and repeat.

 

Tuesday's Workout

Chest and Back
Reps: 10 of each exercise
Sets: 4

Incline Bench Press
Lie on an incline bench raised to 45 degrees. Grab the bar with a shoulder-width grip. Keep your back straight and lift the barbell off the rack. Lower the bar to the middle of your chest, pause then push it up to the start position without locking your arms. Repeat. 

Pullup
Grab a bar with an underhand grip that's shoulder-width apart. Hang, then pull yourself up so your chin crosses the bar. Lower yourself back to the start position without swaying and repeat. 

Incline Pushup
Get into a pushup position, hands on the floor shoulder-width apart. Put your feet up on a bench and go up on your toes. Keeping your back straight, bend your elbows so your chest almost touches the floor then return to the start position and repeat. 

Incline Pec Flys
Lie on an incline bench raised to 45 degrees. Grab a dumbbell in each hand and hold them above you. Keeping a slight bend in the elbow, lower them out to your sides as far as you can. Return to the start position and repeat. Maintain the same arc in your elbows when lowering and raising the weights.

 

Wednesday's Workout

Legs
Reps: 10 of each exercise
Sets: 4

Squat
Set a barbell on your shoulders and stand with your feet hip-width apart. Keeping your back straight and your eyes forward, slowly squat down until your thighs are parallel to the floor, then push back up to the start position. Repeat.

Straight-Leg Deadlift
Stand with your feet shoulder-width apart in front of a barbell. Bend at your knees and hips, and grab the bar with an overhand grip. Push your thighs forward to raise the bar so your legs are fully extended and your body is upright. Keeping your abs tensed and your knees slightly bent, slowly lower the bar to the start position and repeat.

Hamstring Curl
Lie on a hamstring curl machine and push your abs onto the bench so your lower back is flat. Keep your knees slightly bent with your Achilles' tendons on the pads. Bend your knees to curl your feet upwards; tense your hamstrings in the process. Hold for a second, then slowly lower to the start position. Repeat.

Weighted Lunge
Stand with your feet hip-width apart and hold a dumbbell in each hand. Take a giant step with your left foot, bending your left knee until your left thigh is parallel to the floor. Keep your back straight throughout. Reverse the motion, stepping back to the start position. Repeat with your right leg.

 

Thursday's Workout

Shoulders and Arms
Reps: 10 of each exercise
Sets: 4 

Incline Biceps Curls
Lie on an incline bench raised to 45 degrees. Hold 2 dumbbells down by your sides, palms facing each other. Curl the dumbbells up to your shoulders, turning your wrists as you do so your palms finish pointing behind you. Return to the start and repeat.

Triceps Dips
Get on a pair of parallel bars and lower your body until your upper arms are parallel to the ground. Push back to the start until your elbows are straight but not locked. Slowly lower and repeat.

Lateral Raises
Hold two dumbbells in front of your thighs. Bend knees and with bent elbows raise your upper arms out to the side until your elbows are at shoulder height. Slowly lower and repeat.

Shoulder Press
Hold two dumbbells up by your shoulders, palms facing either side of your head, and take a small step forward. Bend your knees slightly, then drive the weights over your head until your arms are straight but not locked. Slowly lower and repeat.

 

Friday's Workout

Power Circuit
Reps: 10 of each exercise
Sets: 3

Clean and Press
Stand with your feet shoulder-width apart in front of a barbell. Bend at your knees and hips, and grab the bar with an overhand grip. Push your thighs forward to raise the bar so your legs are fully extended and pull the bar up to your chest. As the bar gets to chest height bend your knees, swing you elbows forward and catch it at your shoulders. Without pausing, bend your knees again and press the bar above your head. Return the same route, then repeat.

Weighted Knee Raise
Position yourself in a Captain's chair with a dumbbell between your feet. Tense your abs, then bend your knees upwards until they become level with your diaphragm. Pause for a second at the top of the move, return to the start, and repeat.

Weighted Stepups
Stand holding two dumbbells with your left foot on a bench. Keeping your shoulders back, push up off the floor, bringing your right foot up onto the bench. Step back down and repeat without pausing. When you've finished on your left leg, repeat on with your right.

Pullup
Grab a bar with an underhand grip that's shoulder-width apart. Hang, then pull yourself up so your chin crosses the bar. Lower yourself back to the start position without swaying and repeat. 

Incline Pushup
Get into a pushup position, hands on the floor shoulder-width apart. Put your feet up on a bench and go up on your toes. Keeping your back straight, bend your elbows so your chest almost touches the floor then return to the start position and repeat.

Triceps Dips
Get on a pair of parallel bars and lower your body until your upper arms are parallel to the ground. Push back to the start until your elbows are straight but not locked. Slowly lower and repeat.

 

Saturday's Workout

Stay away from the weights, but do some stretching and easy cardio, such as a hike, bike ride, or mid-paced run.

 

Sunday's Workout

Work off a long night at Casino Royale, or something more intimate, with another dose of stretching and easy cardio.