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Home Grown Muscle - Phase 1 (Iron Manual)Created by coal0101
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Summary
1 Workout / 9 Exercises
0% Cardio / 100% Strength Training
Latest Exercisers
Workout Program Description
Phase 1: Iron Manual http://www.menshealth.com/images
/MH_Static/phase1_b.pdf DO THESE TOTAL body workouts three times each week. In Weeks 1 through
4, do 12 to 15 reps of each exercise in a triad, with no rest between
exercises. In Weeks 5 through 8, do 8 to 12 reps of each exercise in a
triad, with no rest between exercises. (Use more weight in weeks 5-8).
After completing all 3 exercises, rest 90 seconds, and repeat one or 2
times for a total of 2 or 3 seats of eac...
Workouts
Home Grown Muscle - Phase 1 (Iron Manual)
Description
Phase 1: Iron Manual - Perform circuits of 3 exercises with no rest, after 3rd exercise, rest 90 seconds and repeat the Triad for a total of 3 times. Rest 90 seconds and move on to the next group/Triad of 3 exercises.
Suggested Schedule
This workout should be done weekly on:| Sun | Mon | Tue | Wed | Thur | Fri | Sat |
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Bench Press - Barbell, Flat 3 sets: 12 reps, 12 reps, 12 reps Lie on a flat bench and firmly position your feet flat on the floor a little more than shoulder width apart. Keep your back flat on the bench! Using a grip broader than shoulder width, hold the barbel... |
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Barbell Deadlift 3 sets: 12 reps, 12 reps, 12 reps Stand in front of the barbell with your feet about shoulder width apart and your feet pointed straight ahead (or slightly turned out). At this point your legs should be just a f... |
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Lat Pulldowns - Wide-Grip 3 sets: 12 reps, 12 reps, 12 reps Pull the bar down in front of you, not behind the head. Do not arch your back, but keep it completely still, no swaying, swinging, arching or curving. Just lean back about 10 degrees and maintain that... |
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Squats - Barbell 3 sets: 12 reps, 12 reps, 12 reps Rest a barbell on the upper portion of your back, not your neck. Firmly grip the bar with your hands almost twice your shoulder width apart. Position your feet about shoulder width apart and your toes... |
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Seated Cable Rows 3 sets: 12 reps, 12 reps, 12 reps Do not lean forward or backward in this exercise. It is very important that once you are set up in position with your back perpendicular to the floor your back does not move. Only your arms should mov... |
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Lunges - Dumbbell 3 sets: 12 reps, 12 reps, 12 reps Hold a dumbbell in each hand and pull your shoulders back. Lift your chest up and look straight ahead. Position your right leg forward in a long stride. Your foot should be far enough in front of you ... |
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Cuban Press 3 sets: 12 reps, 12 reps, 12 reps From a seated or standing position, hold dumbbells in each hand with your shoulders rotated forward. Commence lift by rotating the shoulders back and pinching the rear delts. Lift weight up such that ... |
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Calf Raise - Seated, Machine 3 sets: 12 reps, 12 reps, 12 reps Sit on a calf raise machine. Place your upper thighs under the leg pad just above your knees. Disengage any weight lock that may be in place. Lower your heels to the lowest possible position. Slowly r... |
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Crunch 3 sets: 15 reps, 15 reps, 15 reps Lie flat on your back with your feet flat on the ground, or resting on a bench with your knees bent at a 90 degree angle. If you are resting your feet on a bench, place them three to four inches apart... |
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