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Fitness Amateur Of The Week: Jill Fortified Her Figure Physique!

Vital Stats

QHow did your fitness
journey begin?

I’ve always been athletic and was very involved in high school sports. After high school, life slowed down and I got out of shape. I didn’t lead a healthy lifestyle and ate poorly. I decided to make changes, got a gym membership, and quickly fell in love with working out. My friend was impressed with my drive in the gym and suggested that I compete because fitness came naturally to me. My first competition was in November 2010. I took third place and was instantly hooked on the competition life.

What fitness regimen delivered the best results?

I lift heavy six days per week. I train shoulders twice per week and glutes three times per week. I train abs 2-3 times per week in the offseason and increase the intensity during competition prep. For abs, I pick 3-4 different exercises and do four sets of each. I switch up exercises for variety. In the offseason, I do three HIIT cardio sessions per week that involve sprints or plyometrics. I increase the cardio as I get closer to a competition.

My current program uses periodization. I used Jim Stopani’s Shortcut to Size as a guideline and tweaked it to fit my goals. I cycle different rep ranges weekly that include 12-15, 9-11, 6-8, and 3-5 reps.

“I lift heavy six days per week.”

 

Amateurs Of The Week Main Page

Amateurs Of The Week

Bodybuilding.com honors amateurs across all categories for their hard work, dedication, and great physiques. Learn how our featured amateurs built their bodies and hit their goals!

What nutrition plan fueled your body?

I eat clean year-round and stay away from sugar and processed foods. I’m currently in my offseason and stick to a 40 percent protein, 40 percent carbohydrate, and 20 percent fat ratio. I have one cheat meal per week.

 

What supplements gave you an edge?

“The capabilities of the human body fascinate me.”

What aspects about fitness fascinate you?

The capabilities of the human body fascinate me. When I set a goal, watch changes occur, and build strength, I’m taken aback at the amazing process.

What/Who motivates you to live a healthy lifestyle?

I’m motivated to live healthy because of the way it makes me feel physically and mentally. I didn’t always live healthy. I’m now more energetic, happier, and motivated than ever. I love having a positive impact and inspiring others to live a healthy lifestyle.

Where did you go for inspiration?

I love seeing progress with each competition. I always take progress pictures and am fascinated at the changes that happen to my body. Seeing how far I came is motivating and makes me push harder. I have a great group of people in my life who are a source of support and inspiration.

What are your future fitness plans?

I plan to continue competing and working to attain my pro card. I’m currently in the offseason and am working to improve so I can transition from bikini to figure. My next competition will be in 2014. I want to become a full-time trainer and competition coach to inspire others.

What is the most important fitness tip?

Dieting is the key. Without a clean, proper diet, you will not see results from your hard work.

Who is your favorite fitness competitor?

Dana Linn Bailey represents beauty and strength. She’s strong and feminine. I love watching her on stage and look at her photos for motivation. She has an amazing physique and personality. She’s funny, humble, genuine, and always takes time for her fans.

How did Bodybuilding.com help you reach your goals?

Bodybuilding.com is where I get the majority of my supplements. I’ve been a BodySpace user for three years. It’s a good way to network and track progress. I enjoy the articles, recipes, and workouts. The exercise directory is an amazing tool. I go to Bodybuilding.com for new workout ideas and incorporate them into my program.

Jill’s Top 5 Gym Tracks

  1. “Lux Aeterna” by Clint Mansell
  2. “Till I collapse” by Eminem
  3. “Not Afraid” by Eminem
  4. “Remember The Name” by Fort Minor
  5. “Levels” by Avicii
Competition History
  • 2013 WBFF Orlando Fitness Weekend – 4th Place Figure Short
  • 2012 WBFF Texas Championships October 2012 – 3rd Place Figure Short
  • 2012 NPC Big Sky Championships – 5th Place Bikini Short
  • 2010 NPC Northwest Championships – 3rd Place Bikini Short
Thanks

To my sponsors, eFlow Nutrition and Max Out or Get Out Apparel, for the continuous support and belief in me. These companies are nothing short of amazing and I’m proud to represent them!

 

About The Author

You could be our next Amateur Fitness Competitor Of The Week! This contest is open to both FITNESS and FIGURE competitors.

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Fitness Amateur Of The Week: Jill Fortified Her Figure Physique!

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What’s your fitness age?

The researchers evaluated almost 5,000 Norwegians between the ages of 20 and 90, using mobile labs. They took about a dozen measurements, including height, body mass index, resting heart rate, HDL and total cholesterol levels. Each person also filled out a lengthy lifestyle questionnaire. Finally, each volunteer ran to the point of exhaustion on a treadmill to pinpoint his or her peak oxygen intake (VO2 max), or how well the body delivers oxygen to its cells. VO2 max has been shown in large-scale studies to closely correlate with significantly augmented life spans, even among the elderly or overweight. In other words, VO2 max can indicate fitness age.

In order to figure out how to estimate VO2 max without a treadmill, the scientists combed through the results to determine which of the data points were most useful. You might expect that the most taxing physical tests would yield the most reliable results. Instead, the researchers found that putting just five measurements — waist circumference; resting heart rate; frequency and intensity of exercise; age; and sex — into an algorithm allowed them to predict a person’s VO2 max with noteworthy accuracy, according to their study, published in the journal Medicine & Science in Sports & Exercise.

The researchers used the data set to tabulate the typical, desirable VO2 max for a healthy person at every age from 20 to 90, creating specific parameters for fitness age. The concept is simple enough, explains Ulrik Wisloff, the director of the K. G. Jebsen Center of Exercise in Medicine at the Norwegian University and the senior author of the study. “A 70-year-old man or woman who has the peak oxygen uptake of a 20-year-old has a fitness age of 20,” he says. He has seen just this combination during his research.

The researchers have used all of this data to create an online calculator that allows people to determine their VO2 max without going to a lab. You’ll need your waist measurement and your resting heart rate. To determine it, sit quietly for 10 minutes and check your pulse; count for 30 seconds, double the number and you have your resting heart rate. Plug these numbers, along with your age, sex and frequency and intensity of exercise, into the calculator, and you’ll learn your fitness age.

The results can be sobering. A 50-year-old man, for instance, who exercises moderately a few times a week, sports a 36-inch waist and a resting heart rate of 75 — not atypical values for healthy middle-aged men — will have a fitness age of 59. Thankfully, unwanted fitness years, unlike the chronological kind, can be erased, Dr. Wisloff says. Exercise more frequently or more intensely. Then replug your numbers and exult as your “age” declines. A youthful fitness age, Dr. Wisloff says, “is the single best predictor of current and future health.”

NY Times

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What’s your fitness age?

Posted in Aerobics, Bodybuilding, Exercises, Fitness Equipment, Health Issues, Personal Fitness Training, Sports nutrition, Training Methods, Weight loss, Weight TrainingComments Off on What’s your fitness age?

<div id="DPG" webReader="133.425306577"><div class="side-bar" webReader="-21"><div class="c10"><img src="http://www.bodybuilding.com/fun/images/2013/craig-capurso-vital-stats.jpg"/></div><h3 class="article-title c11">Vital Stats</h3><a href="http://bodyspace.bodybuilding.com/craigcapurso/"><img src="http://www.bodybuilding.com/fun/images/2013/bodyspace-social-icon.png" class="c12"/></a><a href="https://www.facebook.com/craigcapurso1" rel="nofollow" target="_blank"></a><img src="http://www.bodybuilding.com/fun/images/2013/facebook-social-icon.png" class="c13"/><a href="https://twitter.com/CraigCapurso" rel="nofollow" target="_blank"></a><img src="http://www.bodybuilding.com/fun/images/2013/twitter-social-icon.png" class="c13"/><a href="http://instagram.com/CRAIGCAPURSO#" rel="nofollow" target="_blank"></a><img src="http://www.bodybuilding.com/fun/images/2013/instagram-social-icon.png" class="c13"/><p><strong>Name:</strong> Craig Capurso<br /><strong>Occupation:</strong> Wall St oil trader, Cellucor Athlete, IFBB Pro physique competitor</p></div><p>Want to try one of the most brutal, effective chest workouts on the planet? Then you're in the right place. This chest workout is a part of my Super 30 training program. I built it to help busy people get great results in the gym without sacrificing a lot of time. It's fast, furious, full of heavy iron and short rest periods, and it will smoke your chest.</p><p>Super 30 consists of six exercises all done with different repetition schemes. Each of these rep schemes totals 30 reps. If that doesn't already sound intense enough, your rest periods are also limited to 30 seconds between sets.</p><p>The lifting portion of this workout will only take you about 30 minutes. I get it, 30 minutes doesn't seem like enough time to get results, but I promise: It's plenty. We're going heavy and we're going hard. The limited rest you'll get between sets and exercises means you'll be moving for the entire 30 minutes. After that, you've got 30 minutes of cardio. Then you're done.</p><p>That's how Super 30 works: Put an hour of hard work in the gym, maximize your time and intensity while you're there, and then get on with your day. Sure, you'll like the extra free time you have, but you'll like the results even better.</p><p>Don't think it'll work? Hit this chest workout. I guarantee you'll come out a believer. It's chest day, baby. Let's grow!</p><h3 class="article-title">Craig Capurso <br /><span class="exercise-note">Watch The Video - 14:53</span></h3><p>A lot of people think they move fast in the gym. This workout will teach you that you're not moving fast enough. When you rest for 30 seconds in between pushing heavy loads, you're going to find it's a completely different workout than you've been doing. The next 30 minutes are going to be intense. If you're not sweating, you're doing it wrong!</p><div id="meal-plan-table"><ul><li class="rowBgColor c16"><span class="mpt-images"><a href="javascript:pop('reverse-triceps-bench-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/358/Male/t/358_1.jpg" alt="Reverse-Grip Decline Bench Press" width="53" height="53"/></a> <a href="javascript:pop('reverse-triceps-bench-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/358/Male/t/358_2.jpg" alt="Reverse-Grip Decline Bench Press" width="53" height="53"/></a></span> <span class="mpt-content content c15"><strong><a href="javascript:pop('reverse-triceps-bench-press')">Reverse-Grip Decline Bench Press</a> (shown with flat bench)</strong><br />Warm-up sets: work up to a heavy working weight,<br />10 working sets of 3 reps</span></li>
<li class="rowBorderColor c16"><span class="mpt-images"><a href="javascript:pop('one-arm-dumbbell-bench-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/246/Male/t/246_1.jpg" alt="Alternating Single-Arm Dumbbell Press" width="53" height="53"/></a> <a href="javascript:pop('one-arm-dumbbell-bench-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/246/Male/t/246_2.jpg" alt="Alternating Single-Arm Dumbbell Press" width="53" height="53"/></a></span> <span class="mpt-content content c15"><strong><a href="javascript:pop('one-arm-dumbbell-bench-press')">Alternating Single-Arm Dumbbell Press</a></strong><br />Warm-up set: find your working weight, 6 working sets of 5 reps</span></li>
<li class="rowBgColor c16"><span class="mpt-images"><a href="javascript:pop('leverage-chest-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/889/Male/t/889_1.jpg" alt="Seated Horizontal Hammer Press" width="53" height="53"/></a> <a href="javascript:pop('leverage-chest-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/889/Male/t/889_2.jpg" alt="Seated Horizontal Hammer Press" width="53" height="53"/></a></span> <span class="mpt-content content c15"><strong><a href="javascript:pop('leverage-chest-press')">Seated Horizontal Hammer Press</a></strong><br />5 working sets of 6 reps (drop weight if needed)</span></li>
<li class="rowBorderColor c16"><span class="mpt-images"><a href="javascript:pop('butterfly')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/214/Male/t/214_1.jpg" alt="Seated Machine Flye" width="53" height="53"/></a> <a href="javascript:pop('butterfly')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/214/Male/t/214_2.jpg" alt="Seated Machine Flye" width="53" height="53"/></a></span> <span class="mpt-content content c15"><strong><a href="javascript:pop('butterfly')">Seated Machine Flye</a></strong><br />3 working sets of 10 reps</span></li>
<li class="rowBgColor c16"><span class="mpt-images"><a href="https://www.youtube.com/watch?v=5W1Qi__yVAY" rel="nofollow" target="_blank"><img src="http://www.bodybuilding.com/fun/images/2014/svend-press-1.jpg" alt="Svend Press" width="53" height="53"/></a> <a href="https://www.youtube.com/watch?v=5W1Qi__yVAY" rel="nofollow" target="_blank"><img src="http://www.bodybuilding.com/fun/images/2014/svend-press-2.jpg" alt="Svend Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="https://www.youtube.com/watch?v=5W1Qi__yVAY" rel="nofollow" target="_blank">Svend Press</a></strong><br />2 working sets of 15 reps</span></li>
<li class="rowBorderColor c16"><span class="mpt-images"><a href="javascript:pop('cable-crossover')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/132/Male/t/132_1.jpg" alt="Single-Arm Top Cable Flye" width="53" height="53"/></a> <a href="javascript:pop('cable-crossover')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/132/Male/t/132_2.jpg" alt="Single-Arm Top Cable Flye" width="53" height="53"/></a></span> <span class="mpt-content content c15"><strong><a href="javascript:pop('cable-crossover')">Single-Arm Top Cable Flye</a> (shown two-armed)</strong><br />1 ascending set of 2, 4, 6, 8, 10 reps (alternating each arm)</span></li>
<li class="rowBgColor c16"><span class="mpt-images"><a href="javascript:pop('rope-jumping')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/651/Male/t/651_1.jpg" alt="Tabata Jump Rope" width="53" height="53"/></a> <a href="javascript:pop('rope-jumping')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/651/Male/t/651_2.jpg" alt="Tabata Jump Rope" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('rope-jumping')">Tabata Jump Rope</a></strong><br />8 sets of 20 seconds, 10 seconds rest between sets</span></li>
<li class="rowBorderColor c16"><span class="mpt-images"><a href="javascript:pop('step-mill')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/656/Male/t/656_1.jpg" alt="Stairmill" width="53" height="53"/></a> <a href="javascript:pop('step-mill')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/656/Male/t/656_2.jpg" alt="Stairmill" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('step-mill')">Stairmill</a></strong><br />20 minutes</span></li>
</ul></div><br /><h3 class="article-title">Capurso Cue </h3><p>I put the decline bench into this workout because it targets the lower chest, but I also reversed the grip to engage the upper chest. So, this lift is a full-blown mass builder. I like doing this exercise in the Smith machine because it eliminates the need for a spotter. We're going heavy! Using a machine is a much safer, smarter idea when you train alone.</p><img src="http://www.bodybuilding.com/fun/images/2014/countdown-to-bigger-pecs_graphics_cellucor_reverse-grip-decline-bench.jpg" width="560" height="387" border="0" class="c17"/><h6 class="altH6 c18">Reverse-Grip Decline Bench Press</h6><p>If you know me, you know that I like starting with the heavy portion of the workout. I want to push heavy weight first when I have all the energy. So get heavy! Take a few warm-up sets to work up to a heavy working weight. We're only doing three reps at a time, so get aggressive.</p><p>Don't forget to limit your rest to 30 seconds. It's an essential part of this program. Keep a timer handy or a clock in your field of vision. Live and die by the clock.</p><h3 class="article-title">Capurso Cue </h3><p>Before you hit this 5x6 lift, do a small weight check to find your 5-rep max. Once you get there, focus on squeezing each rep and using your mind-muscle connection to move each pec individually, one side at a time.</p><img src="http://www.bodybuilding.com/fun/images/2014/countdown-to-bigger-pecs_graphics_cellucor_single-arm-alternating-db-press.jpg" width="560" height="397" border="0" class="c17"/><h6 class="altH6 c18">Single-Arm Alternating Dumbbell Press</h6><p>Push it. You only have 5 reps, so give it all you got. All the energy you expend during your rest—like picking up and dropping the weight—has been accounted for. I'm not letting you completely rest—that's just part of the program. We're doing our best to maximize intensity to get through these varying rep ranges.</p><h3 class="article-title">Capurso cue </h3><p>You might start fading a little bit here, so make sure you take an intra-workout supplement like branched chain amino acids to give your muscles some fuel and keep your endurance strong.</p><img src="http://www.bodybuilding.com/fun/images/2014/countdown-to-bigger-pecs_graphics_cellucor_seated-horizontal-hammer-press.jpg" width="560" height="353" border="0" class="c17"/><h6 class="altH6 c18">Seated Horizontal Hammer Press</h6><p>If you can't get the required reps on this exercise, it's time to drop the weight. I don't want you rest-pausing—that's not part of the program—and you're not allowed to quit early.</p><h3 class="article-title">Capurso Cue </h3><p>This workout is a great way for you to gauge your body and its reaction to training with heavy volume. I recommend sitting at a machine. You can use the cables if you want, but as you get further into this exercise, you may need the assistance.</p><img src="http://www.bodybuilding.com/fun/images/2014/countdown-to-bigger-pecs_graphics_cellucor_seated-machine-flye.jpg" width="560" height="353" border="0" class="c17"/><h6 class="altH6 c18">Seated Machine Flye</h6><p>As the weight gets heavy, your shoulders will come into play. That's OK. Stay on track. Rest for 30 seconds and get back on. You're pumped up, your muscles are engaged, and your mind is focused. There's no time to talk.</p><h3 class="article-title">Capurso Cue </h3><p>You don't see this exercise very often. It's something that old-school bodybuilders used to do. It's really an isometric squeeze. I'm going to push two 10-pound plates together really hard. If I could push through the plates, I would. Push the plates into each other and then press out. Focus on feeling those inner-chest fibers working.</p><img src="http://www.bodybuilding.com/fun/images/2014/countdown-to-bigger-pecs_graphics_cellucor_svend-press.jpg" width="560" height="386" border="0" class="c17"/><h6 class="altH6 c18">Svend Press</h6><p>Don't be fooled by the light weight. I could actually do this without any weight and just squeeze my hands together. It's a good pump. Get ready for this one; it sneaks up on you.</p><h3 class="article-title">Capurso Cue </h3><p>We do this exercise unilaterally so we can benefit from the ascending reps. You get a little bit of a break every time you alternate arms. These small breaks and the ascending style mean you get to lift a little bit heavier, too, which is what the whole Super 30 program is about.</p><img src="http://www.bodybuilding.com/fun/images/2014/countdown-to-bigger-pecs_graphics_cellucor_single-arm-top-cable-flye.jpg" width="560" height="367" border="0" class="c17"/><h6 class="altH6 c18">Single-Arm Top Cable Flye</h6><p>There are no rest periods during this set. This is an all-out blitz until you hit 30 total reps for each arm by performing 2, 4, 6, 8, 10 reps with each arm.</p><h3 class="article-title">Capurso Cue </h3><p>Your heart rate should already be elevated because your rest time has been so short throughout the workout, but we're not going to give it a break.</p><img src="http://www.bodybuilding.com/fun/images/2014/countdown-to-bigger-pecs_graphics_cellucor_jump-rope.jpg" width="560" height="396" border="0" class="c17"/><h6 class="altH6 c18">Tabata jump rope</h6><p>The Tabata protocol is great because it's high-intensity, fast, and efficient. It's a 4-minute cardio workout, so give this everything you've got. You'll jump rope for 20 seconds, rest for 10 seconds, and repeat until you hit 4 minutes total. You're going to be sweating your ass off by the end.</p><h3 class="article-title">Capurso Cue </h3><p>Now it's time to hit some steady-state cardio, but I want you to keep the intensity relatively high. The next 20 minutes will help you burn extra calories so you can lean down quickly. Go fast enough so you maintain your high heart rate, but not so fast that you quit after five minutes.</p><img src="http://www.bodybuilding.com/fun/images/2014/countdown-to-bigger-pecs_graphics_cellucor_stair-master.jpg" width="560" height="382" border="0" class="c17"/><h6 class="altH6 c18">Stairmill</h6><img src="http://www.bodybuilding.com/fun/images/2014/30daysout_coming-soon-banner_2.jpg" width="560" height="145" class="c17"/><a href="http://www.bodybuilding.com/store/cellucor/cellucor.htm"><img src="http://www.bodybuilding.com/fun/images/2013/cellucor-banner.jpg" width="560" height="144" border="0" class="c19"/></a><br class="c20"/><h3 class="article-title">Recommended For You</h3><div class="c23" webReader="4.91414141414"><a href="http://www.bodybuilding.com/fun/stacked-caps-craig-capurso-heavy-volume-shoulder-workout.html"><img src="http://www.bodybuilding.com/fun/images/2014/heavy-volume-shoulder-workout-cellucor-small.jpg" alt="" width="200" height="114"/></a><div class="c22" webReader="6.31818181818"><h4 class="c21"><a href="http://www.bodybuilding.com/fun/stacked-caps-craig-capurso-heavy-volume-shoulder-workout.html">Stacked Caps: Craig Capurso's Heavy-Volume Shoulder Workout</a></h4><p style="display: inline;" class="webReader-styled">
Suffering from ski-slope shoulders? Build a pair of mountainous deltoids with this heavy, high-volume shoulder session from Craig Capurso!</p></div></div><div class="c23" webReader="4.52808988764"><a href="http://www.bodybuilding.com/fun/steel-wheels-craig-capursos-heavy-volume-leg-workout.html"><img src="http://www.bodybuilding.com/fun/images/2013/steel-wheels-smallbox.jpg" alt="" width="200" height="114"/></a><div class="c22" webReader="5.57303370787"><h4 class="c21"><a href="http://www.bodybuilding.com/fun/steel-wheels-craig-capursos-heavy-volume-leg-workout.html">Steel Wheels: Craig Capurso's Heavy-Volume Leg Workout</a></h4><p style="display: inline;" class="webReader-styled">
Legs lagging? Wheels out of air? Kick your lower body development into overdrive with Craig Capurso's heavy volume workout!</p></div></div><div class="c23" webReader="5.90801886792"><a href="http://www.bodybuilding.com/fun/craig-capurso-back-workout-loaded-to-the-max.html"><img src="http://www.bodybuilding.com/fun/images/2012/massive-back-attack-smallbox.jpg" alt="" width="200" height="114"/></a><div class="c22" webReader="7.87735849057"><h4 class="c21"><a href="http://www.bodybuilding.com/fun/craig-capurso-back-workout-loaded-to-the-max.html">Craig Capurso Back Workout: Loaded To The Max</a></h4><p style="display: inline;" class="webReader-styled">
Big backs are wonders of the fit world, but they aren't built in one workout. Load your latissimus for the long haul, and start building with this heavy duty workout.</p></div></div></div><div class="padded-content article-content mod-about-the-author" id="article-about-author" webReader="42.4256756757"><h4 class="article-section-header">About The Author</h4><div class="ata-left-column" webReader="9.97674418605"><div class="ata-author-name"><a href="http://www.bodybuilding.com/fun/craig-capurso.html">Craig Capurso</a></div><div class="author-gradient-button"><a href="http://www.bodybuilding.com/fun/craig-capurso.html">VIEW AUTHOR PAGE</a></div><p class="ata-author-summary">Craig Capurso is a Wall St oil trader, IFBB Pro physique competitor, Team Bodybuilding.com spokes model, Cellucor athlete, and fitness model.</p></div><div class="ata-right-column"><div class="ata-author-image-frame"><a href="http://www.bodybuilding.com/fun/craig-capurso.html"><img src="images/2013/writer-craig-capurso-sig-new.jpg" alt=""/></a></div><div class="ata-view-all-articles-link"><ul class="bb-chevron-list bold-type"><li><a href="http://www.bodybuilding.com/fun/craig-capurso.html#articles" class="bold-type">View All Articles By This Author</a></li>
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Countdown To Bigger Pecs: Craig Capurso Super 30 Chest Workout

Want to try one of the most brutal, effective chest workouts on the planet? Then you’re in the right place. This chest workout is a part of my Super 30 training program. I built it to help busy people get great results in the gym without sacrificing a lot of time. It’s fast, furious, full of heavy iron and short rest periods, and it will smoke your chest.

Super 30 consists of six exercises all done with different repetition schemes. Each of these rep schemes totals 30 reps. If that doesn’t already sound intense enough, your rest periods are also limited to 30 seconds between sets.

The lifting portion of this workout will only take you about 30 minutes. I get it, 30 minutes doesn’t seem like enough time to get results, but I promise: It’s plenty. We’re going heavy and we’re going hard. The limited rest you’ll get between sets and exercises means you’ll be moving for the entire 30 minutes. After that, you’ve got 30 minutes of cardio. Then you’re done.

That’s how Super 30 works: Put an hour of hard work in the gym, maximize your time and intensity while you’re there, and then get on with your day. Sure, you’ll like the extra free time you have, but you’ll like the results even better.

Don’t think it’ll work? Hit this chest workout. I guarantee you’ll come out a believer. It’s chest day, baby. Let’s grow!

Craig Capurso
Watch The Video – 14:53

A lot of people think they move fast in the gym. This workout will teach you that you’re not moving fast enough. When you rest for 30 seconds in between pushing heavy loads, you’re going to find it’s a completely different workout than you’ve been doing. The next 30 minutes are going to be intense. If you’re not sweating, you’re doing it wrong!

Capurso Cue

I put the decline bench into this workout because it targets the lower chest, but I also reversed the grip to engage the upper chest. So, this lift is a full-blown mass builder. I like doing this exercise in the Smith machine because it eliminates the need for a spotter. We’re going heavy! Using a machine is a much safer, smarter idea when you train alone.

Reverse-Grip Decline Bench Press

If you know me, you know that I like starting with the heavy portion of the workout. I want to push heavy weight first when I have all the energy. So get heavy! Take a few warm-up sets to work up to a heavy working weight. We’re only doing three reps at a time, so get aggressive.

Don’t forget to limit your rest to 30 seconds. It’s an essential part of this program. Keep a timer handy or a clock in your field of vision. Live and die by the clock.

Capurso Cue

Before you hit this 5×6 lift, do a small weight check to find your 5-rep max. Once you get there, focus on squeezing each rep and using your mind-muscle connection to move each pec individually, one side at a time.

Single-Arm Alternating Dumbbell Press

Push it. You only have 5 reps, so give it all you got. All the energy you expend during your rest—like picking up and dropping the weight—has been accounted for. I’m not letting you completely rest—that’s just part of the program. We’re doing our best to maximize intensity to get through these varying rep ranges.

Capurso cue

You might start fading a little bit here, so make sure you take an intra-workout supplement like branched chain amino acids to give your muscles some fuel and keep your endurance strong.

Seated Horizontal Hammer Press

If you can’t get the required reps on this exercise, it’s time to drop the weight. I don’t want you rest-pausing—that’s not part of the program—and you’re not allowed to quit early.

Capurso Cue

This workout is a great way for you to gauge your body and its reaction to training with heavy volume. I recommend sitting at a machine. You can use the cables if you want, but as you get further into this exercise, you may need the assistance.

Seated Machine Flye

As the weight gets heavy, your shoulders will come into play. That’s OK. Stay on track. Rest for 30 seconds and get back on. You’re pumped up, your muscles are engaged, and your mind is focused. There’s no time to talk.

Capurso Cue

You don’t see this exercise very often. It’s something that old-school bodybuilders used to do. It’s really an isometric squeeze. I’m going to push two 10-pound plates together really hard. If I could push through the plates, I would. Push the plates into each other and then press out. Focus on feeling those inner-chest fibers working.

Svend Press

Don’t be fooled by the light weight. I could actually do this without any weight and just squeeze my hands together. It’s a good pump. Get ready for this one; it sneaks up on you.

Capurso Cue

We do this exercise unilaterally so we can benefit from the ascending reps. You get a little bit of a break every time you alternate arms. These small breaks and the ascending style mean you get to lift a little bit heavier, too, which is what the whole Super 30 program is about.

Single-Arm Top Cable Flye

There are no rest periods during this set. This is an all-out blitz until you hit 30 total reps for each arm by performing 2, 4, 6, 8, 10 reps with each arm.

Capurso Cue

Your heart rate should already be elevated because your rest time has been so short throughout the workout, but we’re not going to give it a break.

Tabata jump rope

The Tabata protocol is great because it’s high-intensity, fast, and efficient. It’s a 4-minute cardio workout, so give this everything you’ve got. You’ll jump rope for 20 seconds, rest for 10 seconds, and repeat until you hit 4 minutes total. You’re going to be sweating your ass off by the end.

Capurso Cue

Now it’s time to hit some steady-state cardio, but I want you to keep the intensity relatively high. The next 20 minutes will help you burn extra calories so you can lean down quickly. Go fast enough so you maintain your high heart rate, but not so fast that you quit after five minutes.

Stairmill

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Countdown To Bigger Pecs: Craig Capurso Super 30 Chest Workout

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Single-leg deadlift

Single-leg deadlift Sculpt your butt with the single-leg deadlift with Holly Barker.Position weight to left side and raise right foot slightly to take weight off.Keeping neck and spine position neutral, tilt your weight forward while reaching your right foot back, leg straight and toe pointing towards the ground.Use your left arm for balance on left hip and right arm reaching towards the floor.Return to upright position and repeat.Switch to alternate side after first side is completed. 20 reps.Words/Workout: Holly Barker (pictured)Photography: Noel Daganta

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Single-leg deadlift

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Glute Workout: 6 Ways To Build Your Perfect Booty

Pop onto FitBoard or the fitness board on Pinterest and you’ll soon learn that it’s all about the butt! Who doesn’t want a backside that turns heads? You can do cardio until you’re blue in the face, but you won’t build a great bum unless you do some weight training. Not sure which moves or techniques are best for building the perfect booty? We’ve got you covered.

India Paulino, Tabitha Klausen, Amanda Latona, and Sara Solomon: The lovely ladies of BSN want to help you build your best booty!

Here are five of the best glute training techniques and exercises you can do, including a complete workout from IFBB Bikini competitor India Paulino. Incorporate these techniques in your lower-body training regimen and you’ll be blown away by the results. A full set of glutes is in your future!

1 Squat!

“Old-fashioned bodyweight squats that go below parallel are a great way to start your leg workout.”

Of all the bum-friendly exercises to add to your workout routine, the squat should be numero uno. True, it’s the queen exercise of butt-building, but it’s also a great movement for athleticism, flexibility, and can even tax your cardiovascular system.

Tabitha Klausen, an IFBB Bikini competitor and proud owner of a great booty has some tips for squatting. “Old-fashioned bodyweight squats that go below parallel are a great way to start your leg workout,” she says. “They’re the perfect way to make sure you concentrate on using the right muscles throughout the workout.”

Before each leg workout, Tabitha does 4 sets of 25 reps of bodyweight squats. She focuses on squeezing the glute muscles to get them firing and ready for her heavier lifts ahead.

Tabitha recommends concentrating on form rather than weight. “Focus on feeling the form through all of your exercises rather than using the heaviest weight possible,” she says. “It’s important to feel that mind-muscle connection.”

2 Go “Wide And High”

Puzzled about how to grow your glutes without also building massive quads? Amanda Latona delivers the “wide and high” answer. “When doing any glute-focused exercise, like squats, take a wide step forward to take the weight away from your quads. Or, if you’re doing step-ups, add more elevation. Both adjustments will add more focus on the glutes specifically.”

If you’re really looking for a challenge, Amanda also recommends lunging by stepping down from an elevated platform. This increases your range of motion, which will result in greater glute muscle fiber activation and growth.

3 Build a Glute Bridge

One problem Dr. Sara Solomon sees regularly is women who are using a regimen that neglects to correct muscular imbalances. “It’s critical to follow a workout that focuses on correcting your muscle imbalances so you can avoid running into injuries,” she explains. “Most of us spend the majority of our day sitting, which further causes the glute muscles to weaken and makes us rely more heavily on our quads and hamstrings to power through our exercises.”

One of Sara’s favorite exercises to correct this imbalance is the glute bridge. To perform this one, sit on the ground with your upper back against a bench, your knees bent, and your feet flat on the floor in front of you. Squeeze your glutes as you raise your pelvis high enough off the floor to create a straight line between your knees, hips, and shoulders.

“It’s critical to follow a workout that focuses on your muscle imbalances so you can avoid running into injuries.”

Focus on using only your glute muscles to do the work. If you need a bigger challenge, put a weight plate or loaded barbell on your hips for extra resistance.

4 Try Single-Leg Squats

Because this exercise puts your body in an unbalanced position, you’ll have to recruit often-untapped muscle fibers in order to maintain balance. This added challenge will get even the most stubborn glutes to grow.

Single-leg squats are often overlooked, but they’re one of the most challenging and most effective lower-body movements around. Many people won’t be able to do one right off the bat. Hold a weight in front of you for counterbalance, grab a wall for help, or put a thin plate under your heel.

Whatever you do, squat down as low as you can.

5 Do Split Squats

The split squat is an excellent butt-building move. When you do it, think about pushing up from the bent-knee position through the heel instead of through the ball or toes of your foot. By shifting your weight to your heel, your center of balance will instantly move slightly backward and will better activate your glutes.

To make split squats even more difficult and thus put more stress on your booty muscles, put a barbell across your back. A barbell works better than dumbbells because your body position is optimized for glute muscle recruitment.

6 Follow India Paulino’s Glute Workout!

The 2013 Bikini International winner knows exactly what it takes to earn the top spot on stage. For India Paulino, that means working her glutes three times per week! “I was always very skinny,” India says, “so I had to work hard to build my glutes.” India’s glute workouts are fast-paced, intense, and effective!

Here’s an example glute-building session:

Glute Training
Watch The Video – 06:18

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I’ve been working in the field of exercise science for the last 8 years. I’ve written a number of online and print articles.

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Glute Workout: 6 Ways To Build Your Perfect Booty

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Leg Training: 8 Unique Quad Exercises

For a lot of us, leg training is pretty simple. A heavy dose of squats, leg presses, lunges, or any other torturous exercise is usually all it takes to demolish your lower body. But what happens when you fall into a rut and your quads already know what’s coming?

Even worse, what happens when you get bored of your normal leg routine? More than likely, you’ll end up just going through the motions and quitting on a body part that demands your utmost attention and intensity.

When you hit a lower-body wall, reach into your little bag of tricks and pull out one or more of these eight unique quad exercises! When it comes to fitness, I’m always trying to keep things different and think outside the box. My creativity usually leads to great gains. And that’s what you’ll get with these distinctive quad moves—some craziness that will take your legs to a higher level!

1 German Volume Leg Extensions With A Twist

For this exercise, I put together two things most people are familiar with: leg extensions and German Volume Training, which is basically 10 sets of 10 reps for a total of 100 reps. But, I also threw in a brutal twist. You only get 10 seconds of rest between sets.

Leg extensions are a basic quad exercise, but doing them for 100 reps with hardly any rest will leave your lungs burning and your quads wondering what hit them. While you’re going through the reps, you’re going to hurt. Power through and keep the rest to an honest 10 seconds—not a slow 10-count that takes 30 seconds—and you’ll be impressed.

2 Close-Stance High-Bar Olympic-Style Squat

I like to call these dive-bomb squats because it’s all about going really deep —ass-to-grass deep. Keep the bar high on your back—on top of your traps—and your stance close. The position of the bar and your stance will ensure that the bulk of the focus is on your quads.

If you’re normally a low-bar squatter, changing the bar placement and stance will definitely be a challenge. These are great to add in at the end of a workout. Use them as a finisher and don’t be afraid to do a lot of reps.

3 Track Lunges

The concept of bodyweight lunges may sound simple, but I crank up the intensity to max levels. You’ll be doing bodyweight lunges for a distance of up to one mile, and no less than 400 meters, or one lap around the track.

If you’re feeling really frisky, put on a weighted vest and go for a mile. It may take you up to an hour to complete, but you’ll find out how mentally tough you are in a hurry. The key is to keep moving. Don’t stop for many breaks. Push through the pain and push through the burn and the carryover to quad development and your squat strength will be massive.

I basically replaced my cardio work with these track lunges and the difference was huge. I build muscle while I do cardio—that’s an ideal scenario. One final warning, though: be prepared for mad soreness.

4 Frank Zane Single-Leg Leg Extension

Frank Zane gave me this idea after I asked him about his freaky quad separation. He credited single-leg leg extensions for his great quads, but he added a few little secrets.

He told me that he only did the top quarter or even half of the movement, focusing on squeezing the quads at the peak of every rep. He also explained that he did extensions without rest. He simply switched legs and went back and forth for a killer 6-8 sets of 20 reps per leg!

This is an awesome finisher to any leg workout and you’ll notice how effective they are, especially when you squeeze at the top of every rep.

5 Sissy Squat

This exercise might have the worst name in workout history, but let’s focus on how effective it is. It’s a lost exercise for most guys—likely due to the name—but it can blow your quads up.

To perform sissy squats correctly, keep your hips up and make sure you push up through your quads. You’ll get an unbelievable pump! I recommend 20 reps for this movement, but if you want to get crazy, superset them with another exercise in this article. It will be mind-blowing, that’s for sure.

6 28-Method Squat

The 28 Method takes quad punishment to an entirely new level. You’ll do it like this: perform 7 normal reps, 7 slow reps, 7 quarter-reps in the hole, and 7 quarter-reps at the top.

The worst part of this method is the seven slow reps. You have to stay slow on the descent and there’s no rebound out of the hole. Stay slow out of the hole to torch your quads. The tension you’ll feel on your muscles during those seven reps is incredible.

Believe me, you will need to go much lighter than you might expect, but the payoff is immense. These are a definite go-to for me when I want to get a little crazy with my quad routine.

7 28-Method Leg Extensions

We stay with the 28 Method here, but trust me: Just because you’re doing leg extensions doesn’t make it any easier. Your quads will be screaming the entire time and the slow reps are absolutely brutal.

By going slow, you take all of the momentum out of the lift and your quads work overtime on each rep. This is another perfect finisher for any leg workout.

8 Russian Split Squat with quarter-rep method

The finale in this crazy quad lineup includes another of my favorite techniques: the quarter-rep method. When you apply it to the split squat, it’s almost like you’re doing a pump fake out of the hole. Your quads fall for it every time.

Every time your knee touches the floor on the way down, come back up only a quarter of the way, and then drop back down before finishing the full rep. Your quads will be wondering what the heck is going on, especially after the sixth rep. Doing 8-12 reps per leg can reap some serious benefits.


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Cory Gregory co-founded MusclePharm. As Executive Vice President of Business Development, Gregory works closely with all of the world-class athletes.

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Leg Training: 8 Unique Quad Exercises

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<div id="DPG" webReader="219.526801913"><div class="side-bar" webReader="-14.5273972603"><div class="c12"><img src="http://www.bodybuilding.com/fun/images/2014/train-magazine-vital-stats-b.jpg"/></div><h3 class="article-title c13">Vital Stats</h3><p><strong>TRAIN MAGAZINE</strong><br />The Official Print Partner of Bodybuilding.com</p><p><strong>Website:</strong> <a href="https://train.magcs.com/IT2C51/subscribe" rel="nofollow" target="_blank">https://train.magcs.com/</a><br /><strong>Facebook:</strong> <a href="https://www.facebook.com/TRAINmagazine" rel="nofollow" target="_blank">TRAINmagazine</a><br /><strong>Twitter:</strong> <a href="https://twitter.com/TRAINmag" rel="nofollow" target="_blank">TRAINmag</a></p></div><p>If you're into fitness then the name Steve Cook should resonate with you already. Pick up any respectable fitness magazine in the world today and it's unlikely you find a copy without a picture of his smiling face and ripped torso stirring back up at you.</p><p>In 2013, he solidified his place as arguably the planet's most sought-after fitness model. Steve Cook has the physique most fitness enthusiasts aspire toward, with a soaring international fan base, a list of blue-chip corporate sponsors, and more photo shoot requests than half of Hollywood.</p><p>But what makes Cook tick? What are the training philosophies of the professional fitness model and men's physique bodybuilder? TRAIN traveled to his home town of Boise, Idaho, for a week of training with the fitness icon. We discovered an athlete who is only getting started with his athletic aspirations.</p><h3 class="article-title">THE BASICS</h3><p>Born in the middle of a family of seven children, Steve excelled at sports growing up. Cook was already in great shape after a childhood that was built around a training rewards system, like being able to watch TV after he'd finished his daily push-ups! He played football in college and eventually graduated with a degree in Integrated Studies (biology/psychology).</p><p>Steve maintains that those early training memories, instilled into him from his father, are the key to staying in shape today. Cook insists that getting the basics right, no matter what your fitness level, offers the key to a healthier, fitter lifestyle, especially if your gym visits aren't as frequent as you may wish.</p><p>"As long as you stick to the basics then you won't go far wrong," Steve says. "Things like bench press, squats, deadlifts, pull-ups, movements that work a lot of muscle groups. If people reading this can't get to the gym as much as they'd like, then at least make sure you do the compound exercises.</p><img src="http://www.bodybuilding.com/fun/images/2014/bigger-faster-stronger-happier-learn-more-from-steve-cook-2.jpg" width="560" height="416" border="0" class="c14"/><h6 class="altH6 c15">Pull-Up</h6><p>"The basic stuff, like deadlifts, that works the back, core, legs and shoulders are essential. By sticking to those types of movements you'll see the biggest results."</p><p>Focus on your own goals and achievements matters most, states the IFBB pro men's physique competitor. Allowing someone else's achievements or performance to cloud your own aspirations is a surefire way to stunt your growth.</p><p>"Don't compare yourself to other people," Steve says. "Whether it's in competition or just in the gym, there is always going to be someone out there with better calves or a better chest, but the minute you start comparing yourself physically to other people is the minute you're not going to be happy with your training.</p><p>"If you concentrate on your progress and getting better from month to month then you will be satisfied. The minute you start comparing everyone else's best features to your worst features you're in trouble. I've been there myself in the competition world when I've felt like crap because I may not have felt like I was lean enough or big enough.</p><p>"The best advice I can offer is to focus on yourself, focus on your goals and achievements, and don't allow anybody else's progress and scupper your fitness plans."</p><img src="http://www.bodybuilding.com/fun/images/2014/bigger-faster-stronger-happier-learn-more-from-steve-cook-1.jpg" width="206" height="443" border="0" class="float-right c16"/><h3 class="article-title">BODYBUILDING VS CROSSFIT</h3><p>Cook doesn't see his own fitness potential as a job, however, but more of a lifestyle. He doesn't stereotype himself as a professional bodybuilder, rather as more of a full-time athlete, a guy who through commitment and training has provided himself with an opportunity to live his life the way he wants.</p><p>Sure, it's through conventional bodybuilding that he has found himself in the public eye. But Cook's training regimen is so much more than pumping iron. He lives for new challenges, is determined to try anything at least once, and embraces all forms of exercise, including CrossFit.</p><p>The strength and conditioning training phenom has stormed the planet in recent years, but along the way he noticed a divide between traditional bodybuilding practitioners and a generation of CrossFit devotees. However, Cook insists there's plenty of space on the planet for both to not only coexist but even embrace one another's core values.</p><p>"There is a big issue between bodybuilders and CrossFitters, and I think there's negativity on both sides," Cook says. "CrossFit people say that bodybuilders don't have functional muscle, while bodybuilders say that CrossFit is just a surefire way to get injured. But I don't see why there has to be such disconnect.</p><p>"Obviously, there are bodybuilders out there who fit the stereotype of not being athletes, just concentrating on isolation movements that don't really do anything in regard to functionality. At the same time, there are also CrossFitters who really don't know the technique of the lifts they are doing. But stereotyping is dangerous.</p><p>"For me, I train pretty instinctively now and I always like to try new things. So I will always incorporate movements like the clean, always try things like the muscle-up, on top of my bodybuilding exercises, like biceps curls or your bench press, things like that. I like doing both.</p><img class="float-left c17" src="http://www.bodybuilding.com/fun/images/2014/bigger-faster-stronger-happier-learn-more-from-steve-cook-3.jpg" width="248" height="299" border="0"/><p>"Whether you are a CrossFitter or a bodybuilder it should always just be about improving your life."</p><p>"I like to lift to be a better athlete and to live healthier, but yet I also like to lift to look better too . It should all just be about health. Whether you are a CrossFitter or a bodybuilder it should always just be about improving your life. And so if I can do both and have fun doing it, as well as make progress in looks and performance, then I'm a happy guy."</p><p>So, does this mean we may even see him compete in CrossFit arena one day in the future? "I wouldn't mind giving it a go," Cook says. "I'm the type of guy who likes a new challenge. I've got my pro card and I've competed on the Olympia stage and while I'm not saying I am done doing that, I am also starting to look for something else to push my body.</p><p>"When you are a bodybuilder, and you've competed on the stage, it's easy to become depressed after a competition because you look back and you know that you're not going to look as good as you did on the stage. So now you're back in the gym and what are you striving for, to get bigger and leaner for next time?</p><p>"What I want to do is concentrate on other goals, so I'm not obsessed just with how my body looks. I really want to look at what my body can do, and that means improving all of my best lifts through the winter. It means improving my cardiovascular system too, and getting my mile time down or going swimming more.</p><p>"And by having more performance driven goals it keeps me from getting bored with my training, and that's really something everyone can take from my own experiences. Nothing beats training with a smile on your face."</p><h3 class="article-title">SWOLDIER OF FORTUNE</h3><p>Training happy is the key to keeping Cook interested. While he'll happily play around with different exercises and programs in the gym, outside of it he's even more adventurous.</p><p>"I like trying new things for sure, and there's no better opportunity to try new ways to work out than when you're on the road," Steve says. "Of course when I compete I want to be the best and I enjoy being good at something, but I also want to try everything and anything I can. There is no better feeling than taking something you're not too good at and making it your strength.</p><p>"I'll do yoga, I go trail running, I enjoy getting out into nature especially. I enjoy getting out of the gym, opening my mind to new experiences and really living life. It's actually as much a spiritual thing as anything else. What better way to work out than swimming in the ocean or surfing. I grew up in the mountains in Idaho so using my surroundings to stay in shape is too good an opportunity to miss.</p><img src="http://www.bodybuilding.com/fun/images/2014/bigger-faster-stronger-happier-learn-more-from-steve-cook-4.jpg" width="560" height="373" border="0" class="c19"/><p>"Recently, I was over in Hawaii so I went surfing, ocean kayaking, I was running on the beach, standup paddle boarding. And this is on top of going the gym for 45 minutes every day too. And it's all because I wanted to experience things I could only experience in Hawaii.</p><p>"There's no better way to start your day than doing something active. And then you don't have to worry about all the little details of what you are eating, because you're being so active and burning off everything anyway. There's no such thing as the wrong cardio, in my opinion. As long as you're enjoying it, then that's it."</p><p>And right now Steve is training with a smile on his face. He's living out of a suitcase, and has spent only around a week or two out of the last few months actually at home in Boise, due to demands for his time. But he wouldn't have it any other way.</p><p>"I was actually talking with my sister on the phone just the other day and complaining to here that I was travelling so much," Steve says. " But she's a nurse back in Idaho where its five degrees and here's me complaining while sitting in my shorts on a beach in Hawaii, so she helped me put things into perspective that's for sure. Hotel rooms and airports are a drag, but I wouldn't have it any other way."</p><img src="http://www.bodybuilding.com/fun/images/2014/bigger-faster-stronger-happier-learn-more-from-steve-cook-5.jpg" width="560" height="398" border="0" class="c14"/><h6 class="altH6 c15">Front Squat</h6><p>As for his conditioning? "Right now I'd like to incorporate a lot more strength movements into my training, and do CrossFit at least once or twice a week too," Steve says. "Trying out more of the Olympic lifts and concentrating on getting stronger are really the main focus in the off-season.</p><p>"But I've been doing so many photo shoots that I've actually had to stay pretty lean this winter so my training has been a much quicker pace. I've been doing a lot of supersets, lots of dropsets, with not a lot of rest periods in between."</p><iframe src="//instagram.com/p/lGaC1YPcG2/embed/" width="560" height="650" frameborder="0" scrolling="no" allowtransparency="true"></iframe><h3 class="article-title">STEVE COOK WEEKLY WORKOUT</h3><div id="meal-plan-table" webReader="-7.05319148936"><ul><li class="rowBgColor c20"><span class="mpt-images"><a href="javascript:pop('barbell-guillotine-bench-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/305/Male/t/305_1.jpg" alt="Bench Press To Neck" width="53" height="53"/></a> <a href="javascript:pop('barbell-guillotine-bench-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/305/Male/t/305_2.jpg" alt="Bench Press To Neck" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-guillotine-bench-press')">Bench Press To Neck</a></strong><br />3 sets of 8-12 reps</span></li>
<li class="rowBorderColor c20"><span class="mpt-images"><a href="javascript:pop('incline-dumbbell-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/380/Male/t/380_1.jpg" alt="Incline Dumbbell Press" width="53" height="53"/></a> <a href="javascript:pop('incline-dumbbell-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/380/Male/t/380_2.jpg" alt="Incline Dumbbell Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('incline-dumbbell-press')">Incline Dumbbell Press</a></strong><br />3 sets of 8-12 reps</span></li>
<li class="rowBgColor c20"><span class="mpt-images"><a href="javascript:pop('decline-dumbbell-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/36/Male/t/36_1.jpg" alt="Decline Bench Flyes" width="53" height="53"/></a> <a href="javascript:pop('decline-dumbbell-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/36/Male/t/36_2.jpg" alt="Decline Bench Flyes" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('decline-dumbbell-flyes')">Decline Bench Flyes</a></strong><br />3 sets of 10-14 reps</span></li>
<li class="rowBorderColor c20"><span class="mpt-images"><a href="javascript:pop('push-ups-with-feet-on-an-exercise-ball')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/126/Male/t/126_1.jpg" alt="Ball Push-Up" width="53" height="53"/></a> <a href="javascript:pop('push-ups-with-feet-on-an-exercise-ball')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/126/Male/t/126_2.jpg" alt="Ball Push-Up" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('push-ups-with-feet-on-an-exercise-ball')">Ball Push-Up</a></strong><br />3 sets to failure</span> <span class="mpt-other-options" valign="top"><strong>Alternate Option:</strong><br /><a href="javascript:pop('alternating-renegade-row')">Renegade Row</a></span></li>
<li class="c11">
<h6>Abs: 4 rounds to failure</h6>
</li>
</ul><p>Select 3 of the following exercises and do them in a circuit</p><ul><li class="rowBgColor c20"><span class="mpt-images"><a href="javascript:pop('kneehip-raise-on-parallel-bars')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/340/Male/t/340_1.jpg" alt="Hanging Knee-Up" width="53" height="53"/></a> <a href="javascript:pop('kneehip-raise-on-parallel-bars')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/340/Male/t/340_2.jpg" alt="Hanging Knee-Up" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('kneehip-raise-on-parallel-bars')">Hanging Knee-Up</a></strong></span></li>
<li class="rowBorderColor c20"><span class="mpt-images"><a href="javascript:pop('kneehip-raise-on-parallel-bars')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/340/Male/t/340_1.jpg" alt="Chair Hold" width="53" height="53"/></a> <a href="javascript:pop('kneehip-raise-on-parallel-bars')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/340/Male/t/340_2.jpg" alt="Chair Hold" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('kneehip-raise-on-parallel-bars')">Chair Hold</a><br />(isometric hold)</strong><br /></span></li>
<li class="rowBgColor c20"><span class="mpt-images"><a href="javascript:pop('decline-reverse-crunch')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/194/Male/t/194_1.jpg" alt="Reverse Decline Bench Crunch" width="53" height="53"/></a> <a href="javascript:pop('decline-reverse-crunch')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/194/Male/t/194_2.jpg" alt="Reverse Decline Bench Crunch" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('decline-reverse-crunch')">Reverse Decline Bench Crunch</a></strong><br /></span></li>
<li class="rowBorderColor c20"><span class="mpt-images"><a href="javascript:pop('air-bike')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/209/Male/t/209_1.jpg" alt="Bicycle Crunch" width="53" height="53"/></a> <a href="javascript:pop('air-bike')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/209/Male/t/209_2.jpg" alt="Bicycle Crunch" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('air-bike')">Bicycle Crunch</a></strong><br /></span></li>
<li class="rowBgColor c20"><span class="mpt-images"><a href="javascript:pop('cable-crunch')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/163/Male/t/163_1.jpg" alt="Rope Crunch" width="53" height="53"/></a> <a href="javascript:pop('cable-crunch')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/163/Male/t/163_2.jpg" alt="Rope Crunch" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('cable-crunch')">Rope Crunch</a></strong><br /></span></li>
<li class="rowBorderColor c20"><span class="mpt-images"><a href="javascript:pop('exercise-ball-crunch')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/117/Male/t/117_1.jpg" alt="Swiss Ball Crunch" width="53" height="53"/></a> <a href="javascript:pop('exercise-ball-crunch')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/117/Male/t/117_2.jpg" alt="Swiss Ball Crunch" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('exercise-ball-crunch')">Swiss Ball Crunch</a></strong><br /></span></li>
</ul><ul><li class="rowBgColor c20"><span class="mpt-images"><a href="javascript:pop('pullups')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/46/Male/t/46_1.jpg" alt="Pull-Up" width="53" height="53"/></a> <a href="javascript:pop('pullups')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/46/Male/t/46_2.jpg" alt="Pull-Up" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('pullups')">Pull-Up</a></strong><br />5 sets to failure</span> <span class="mpt-other-options" valign="top"><strong>Alternate Option:</strong><br /><a href="javascript:pop('rope-climb')">Rope Climb</a></span></li>
<li class="rowBorderColor c20"><span class="mpt-images"><a href="javascript:pop('one-arm-dumbbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/13/Male/t/13_1.jpg" alt="Dumbbell Single-Arm Row" width="53" height="53"/></a> <a href="javascript:pop('one-arm-dumbbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/13/Male/t/13_2.jpg" alt="Dumbbell Single-Arm Row" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('one-arm-dumbbell-row')">Dumbbell Single-Arm Row</a></strong><br />3 sets of 8-10 reps</span></li>
<li class="rowBgColor c20"><span class="mpt-images"><a href="javascript:pop('close-grip-front-lat-pulldown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/14/Male/t/14_1.jpg" alt="Close-Grip Pull-Down" width="53" height="53"/></a> <a href="javascript:pop('close-grip-front-lat-pulldown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/14/Male/t/14_2.jpg" alt="Close-Grip Pull-Down" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('close-grip-front-lat-pulldown')">Close-Grip Pull-Down</a></strong><br />3 sets of 8-10 reps</span></li>
<li class="c11">
<h6>Superset</h6>
</li>
<li class="rowBorderColor c20"><span class="mpt-images"><a href="javascript:pop('inverted-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/879/Male/t/879_1.jpg" alt="Reverse Fixed Bar Row" width="53" height="53"/></a> <a href="javascript:pop('inverted-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/879/Male/t/879_2.jpg" alt="Reverse Fixed Bar Row" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('inverted-row')">Reverse Fixed Bar Row</a></strong><br />3 sets to failure</span></li>
<li class="rowBgColor c20"><span class="mpt-images"><a href="javascript:pop('straight-arm-dumbbell-pullover')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/39/Male/t/39_1.jpg" alt="Dumbbell Pull-Overs" width="53" height="53"/></a> <a href="javascript:pop('straight-arm-dumbbell-pullover')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/39/Male/t/39_2.jpg" alt="Dumbbell Pull-Overs" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('straight-arm-dumbbell-pullover')">Dumbbell Pull-Overs</a></strong><br />3 sets to failure</span></li>
</ul><ul><li class="rowBorderColor c20"><span class="mpt-images"><a href="http://www.bodybuilding.com/exercises/finder/saved/id/11367/main-muscle/abdominals-abductors"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/649/Male/t/649_1.jpg" alt="Cardio" width="53" height="53"/></a> <a href="http://www.bodybuilding.com/exercises/finder/saved/id/11367/main-muscle/abdominals-abductors"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/649/Male/t/649_2.jpg" alt="Cardio" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/exercises/finder/saved/id/11367/main-muscle/abdominals-abductors">Cardio</a></strong><br />Yoga, or <a href="javascript:pop('trail-runningwalking')">Trail Running</a></span></li>
</ul><ul><li class="rowBgColor c20"><span class="mpt-images"><a href="javascript:pop('power-clean')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/185/Male/t/185_1.jpg" alt="Power Clean" width="53" height="53"/></a> <a href="javascript:pop('power-clean')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/185/Male/t/185_2.jpg" alt="Power Clean" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('power-clean')">Power Clean</a></strong><br />3 sets of 5 reps</span></li>
<li class="rowBorderColor c20"><span class="mpt-images"><a href="javascript:pop('seated-dumbbell-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/364/Male/t/364_1.jpg" alt="Seated Dumbbell Press" width="53" height="53"/></a> <a href="javascript:pop('seated-dumbbell-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/364/Male/t/364_2.jpg" alt="Seated Dumbbell Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('seated-dumbbell-press')">Seated Dumbbell Press</a></strong><br />3 sets of 8-10 reps</span> <span class="mpt-other-options" valign="top"><strong>Alternate Option:</strong><br /><a href="javascript:pop('handstand-push-ups')">Handstand Wall Push-Up</a></span></li>
<li class="rowBgColor c20"><span class="mpt-images"><a href="javascript:pop('standing-low-pulley-deltoid-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/72/Male/t/72_1.jpg" alt="Cable Single Side Laterals" width="53" height="53"/></a> <a href="javascript:pop('standing-low-pulley-deltoid-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/72/Male/t/72_2.jpg" alt="Cable Single Side Laterals" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('standing-low-pulley-deltoid-raise')">Cable Single Side Laterals</a></strong><br />3 sets of 8-10 reps</span></li>
<li class="rowBorderColor c20"><span class="mpt-images"><a href="javascript:pop('reverse-machine-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/912/Male/t/912_1.jpg" alt="Reverse Pec Deck" width="53" height="53"/></a> <a href="javascript:pop('reverse-machine-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/912/Male/t/912_2.jpg" alt="Reverse Pec Deck" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('reverse-machine-flyes')">Reverse Pec Deck</a></strong><br />3 sets of 8-10 reps</span></li>
<li class="rowBgColor c20"><span class="mpt-images"><a href="javascript:pop('upright-barbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/365/Male/t/365_1.jpg" alt="Upright Row" width="53" height="53"/></a> <a href="javascript:pop('upright-barbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/365/Male/t/365_2.jpg" alt="Upright Row" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('upright-barbell-row')">Upright Row</a></strong><br />3 sets of 10-12 reps</span> <span class="mpt-other-options" valign="top"><strong>Alternate Option:</strong><br /><a href="javascript:pop('one-arm-kettlebell-swings')">Kettlebell Swing</a></span></li>
<li class="rowBorderColor c20"><span class="mpt-images"><a href="javascript:pop('barbell-shrug')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/97/Male/t/97_1.jpg" alt="Shrug" width="53" height="53"/></a> <a href="javascript:pop('barbell-shrug')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/97/Male/t/97_2.jpg" alt="Shrug" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-shrug')">Shrug</a></strong><br />3 sets of 12 reps</span></li>
<li class="rowBgColor c20"><span class="mpt-images"><a href="javascript:pop('rope-jumping')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/651/Male/t/651_1.jpg" alt="Jump Rope" width="53" height="53"/></a> <a href="javascript:pop('rope-jumping')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/651/Male/t/651_2.jpg" alt="Jump Rope" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('rope-jumping')">Jump Rope</a></strong><br />15 minutes</span></li>
</ul><h6>Superset</h6><ul><li class="rowBorderColor c20"><span class="mpt-images"><a href="javascript:pop('standing-biceps-cable-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/131/Male/t/131_1.jpg" alt="Cable Curl" width="53" height="53"/></a> <a href="javascript:pop('standing-biceps-cable-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/131/Male/t/131_2.jpg" alt="Cable Curl" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('standing-biceps-cable-curl')">Cable Curl</a></strong><br />3 sets of 10, 8, 6 reps</span> <span class="mpt-other-options" valign="top"><strong>Alternate Option:</strong><br /><a href="javascript:pop('barbell-curl')">Barbell Curl</a></span></li>
<li class="rowBgColor c20"><span class="mpt-images"><a href="javascript:pop('lying-triceps-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/342/Male/t/342_1.jpg" alt="Skullcrusher" width="53" height="53"/></a> <a href="javascript:pop('lying-triceps-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/342/Male/t/342_2.jpg" alt="Skullcrusher" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('lying-triceps-press')">Skullcrusher</a></strong><br />3 sets of 10, 8, 6 reps</span></li>
<li class="c11">
<h6>Superset</h6>
</li>
<li class="rowBorderColor c20"><span class="mpt-images"><a href="javascript:pop('concentration-curls')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/136/Male/t/136_1.jpg" alt="Dumbbell Concentrated Curl" width="53" height="53"/></a> <a href="javascript:pop('concentration-curls')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/136/Male/t/136_2.jpg" alt="Dumbbell Concentrated Curl" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('concentration-curls')">Dumbbell Concentrated Curl</a></strong><br />3 sets of 12 reps</span> <span class="mpt-other-options" valign="top"><strong>Alternate Option:</strong><br />Cable Concentrated Curl</span></li>
<li class="rowBgColor c20"><span class="mpt-images"><a href="javascript:pop('ring-dips')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/1431/Male/t/1431_1.jpg" alt="Ring Dips" width="53" height="53"/></a> <a href="javascript:pop('ring-dips')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/1431/Male/t/1431_2.jpg" alt="Ring Dips" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('ring-dips')">Ring Dips</a></strong><br />3 sets of 12 reps</span></li>
<li class="c11">
<h6>Superset</h6>
</li>
<li class="rowBorderColor c20"><span class="mpt-images"><a href="javascript:pop('reverse-barbell-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/9/Male/t/9_1.jpg" alt="Reverse Curl" width="53" height="53"/></a> <a href="javascript:pop('reverse-barbell-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/9/Male/t/9_2.jpg" alt="Reverse Curl" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('reverse-barbell-curl')">Reverse Curl</a></strong><br />3 sets of 21s</span></li>
<li class="rowBgColor c20"><span class="mpt-images"><a href="javascript:pop('standing-low-pulley-one-arm-triceps-extension')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/149/Male/t/149_1.jpg" alt="Overhead Triceps Cable Straight Bar Extension" width="53" height="53"/></a> <a href="javascript:pop('standing-low-pulley-one-arm-triceps-extension')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/149/Male/t/149_2.jpg" alt="Overhead Triceps Cable Straight Bar Extension" width="53" height="53"/></a></span> <span class="mpt-content content c21"><strong><a href="javascript:pop('standing-low-pulley-one-arm-triceps-extension')">Overhead Triceps Cable Straight Bar Extension</a><br />(shown one-handed)</strong><br />3 sets of 21s</span></li>
</ul><p><strong>21s Technique:</strong> 7 reps of top half of ROM, 7 reps of bottom half ROM, and 7 reps full ROM</p><p>
<h6>Abs: 4 rounds to failure</h6>
</p><p>Select 3 of the following exercises and do them in a circuit</p><ul><li class="rowBorderColor c20"><span class="mpt-images"><a href="javascript:pop('kneehip-raise-on-parallel-bars')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/340/Male/t/340_1.jpg" alt="Hanging Knee-Up" width="53" height="53"/></a> <a href="javascript:pop('kneehip-raise-on-parallel-bars')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/340/Male/t/340_2.jpg" alt="Hanging Knee-Up" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('kneehip-raise-on-parallel-bars')">Hanging Knee-Up</a></strong></span></li>
<li class="rowBgColor c20"><span class="mpt-images"><a href="javascript:pop('kneehip-raise-on-parallel-bars')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/340/Male/t/340_1.jpg" alt="Chair Hold" width="53" height="53"/></a> <a href="javascript:pop('kneehip-raise-on-parallel-bars')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/340/Male/t/340_2.jpg" alt="Chair Hold" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('kneehip-raise-on-parallel-bars')">Chair Hold</a><br />(isometric hold)</strong><br /></span></li>
<li class="rowBorderColor c20"><span class="mpt-images"><a href="javascript:pop('decline-reverse-crunch')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/194/Male/t/194_1.jpg" alt="Reverse Decline Bench Crunch" width="53" height="53"/></a> <a href="javascript:pop('decline-reverse-crunch')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/194/Male/t/194_2.jpg" alt="Reverse Decline Bench Crunch" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('decline-reverse-crunch')">Reverse Decline Bench Crunch</a></strong><br /></span></li>
<li class="rowBgColor c20"><span class="mpt-images"><a href="javascript:pop('air-bike')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/209/Male/t/209_1.jpg" alt="Bicycle Crunch" width="53" height="53"/></a> <a href="javascript:pop('air-bike')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/209/Male/t/209_2.jpg" alt="Bicycle Crunch" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('air-bike')">Bicycle Crunch</a></strong><br /></span></li>
<li class="rowBorderColor c20"><span class="mpt-images"><a href="javascript:pop('cable-crunch')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/163/Male/t/163_1.jpg" alt="Rope Crunch" width="53" height="53"/></a> <a href="javascript:pop('cable-crunch')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/163/Male/t/163_2.jpg" alt="Rope Crunch" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('cable-crunch')">Rope Crunch</a></strong><br /></span></li>
<li class="rowBgColor c20"><span class="mpt-images"><a href="javascript:pop('exercise-ball-crunch')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/117/Male/t/117_1.jpg" alt="Swiss Ball Crunch" width="53" height="53"/></a> <a href="javascript:pop('exercise-ball-crunch')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/117/Male/t/117_2.jpg" alt="Swiss Ball Crunch" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('exercise-ball-crunch')">Swiss Ball Crunch</a></strong><br /></span></li>
<li class="rowBorderColor c20"><span class="mpt-images"><a href="http://www.bodybuilding.com/exercises/finder/saved/id/11367/main-muscle/abdominals-abductors"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/649/Male/t/649_1.jpg" alt="Cardio" width="53" height="53"/></a> <a href="http://www.bodybuilding.com/exercises/finder/saved/id/11367/main-muscle/abdominals-abductors"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/649/Male/t/649_2.jpg" alt="Cardio" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/exercises/finder/saved/id/11367/main-muscle/abdominals-abductors">Cardio</a></strong><br /><a href="javascript:pop('rope-jumping')">Jump Rope</a>, Yoga, Swimming, or <a href="javascript:pop('running-treadmill')">Running</a></span></li>
</ul><ul><li class="rowBgColor c20"><span class="mpt-images"><a href="javascript:pop('barbell-full-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/64/Male/t/64_1.jpg" alt="Back Squat" width="53" height="53"/></a> <a href="javascript:pop('barbell-full-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/64/Male/t/64_2.jpg" alt="Back Squat" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-full-squat')">Back Squat</a></strong><br />3 sets of 10, 8, 6 reps</span> <span class="mpt-other-options" valign="top"><strong>Alternate Option:</strong><br /><a href="javascript:pop('front-barbell-squat')">Front Squat</a></span></li>
<li class="rowBorderColor c20"><span class="mpt-images"><a href="javascript:pop('kettlebell-one-legged-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/546/Male/t/546_1.jpg" alt="Single-Leg Deadlift" width="53" height="53"/></a> <a href="javascript:pop('kettlebell-one-legged-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/546/Male/t/546_2.jpg" alt="Single-Leg Deadlift" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('kettlebell-one-legged-deadlift')">Single-Leg Deadlift</a></strong><br />3 sets of 10, 8, 6 reps</span></li>
<li class="rowBgColor c20"><span class="mpt-images"><a href="javascript:pop('leg-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/57/Male/t/57_1.jpg" alt="Leg Press" width="53" height="53"/></a> <a href="javascript:pop('leg-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/57/Male/t/57_2.jpg" alt="Leg Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('leg-press')">Leg Press</a></strong><br />3 sets of 10-12 reps</span></li>
<li class="rowBorderColor c20"><span class="mpt-images"><a href="javascript:pop('seated-leg-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/69/Male/t/69_1.jpg" alt="Seated Leg Curl" width="53" height="53"/></a> <a href="javascript:pop('seated-leg-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/69/Male/t/69_2.jpg" alt="Seated Leg Curl" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('seated-leg-curl')">Seated Leg Curl</a></strong><br />3 sets of 10-12 reps</span></li>
<li class="rowBgColor c20"><span class="mpt-images"><a href="javascript:pop('leg-extensions')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/53/Male/t/53_1.jpg" alt="Leg Extensions" width="53" height="53"/></a> <a href="javascript:pop('leg-extensions')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/53/Male/t/53_2.jpg" alt="Leg Extensions" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('leg-extensions')">Leg Extensions</a></strong><br />3 sets of 10-12 reps</span></li>
</ul><ul><li class="rowBorderColor c20"><span class="mpt-images"><a href="http://www.bodybuilding.com/exercises/finder/saved/id/11367/main-muscle/abdominals-abductors"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/649/Male/t/649_1.jpg" alt="Cardio" width="53" height="53"/></a> <a href="http://www.bodybuilding.com/exercises/finder/saved/id/11367/main-muscle/abdominals-abductors"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/649/Male/t/649_2.jpg" alt="Cardio" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/exercises/finder/saved/id/11367/main-muscle/abdominals-abductors">Cardio</a></strong><br />Yoga, or <a href="javascript:pop('trail-runningwalking')">Trail Running</a></span></li>
</ul></div><a href="https://train.magcs.com/IT2C51/subscribe" rel="nofollow" target="_blank"><img src="http://www.bodybuilding.com/fun/images/2014/train-magazine-banner-1-24-2014.jpg" width="560" height="200" border="0" class="c23"/></a><br class="c24"/><h3 class="article-title">Recommended For You</h3><div class="c27" webReader="5.20603015075"><a href="http://www.bodybuilding.com/fun/pumping-iron-kris-gethins-top-3-triceps-exercises.html"><img src="http://www.bodybuilding.com/fun/images/2014/kris-gethins-top-3-triceps-train-small.jpg" alt="" width="200" height="114"/></a><div class="c26" webReader="6.69346733668"><h4 class="c25"><a href="http://www.bodybuilding.com/fun/pumping-iron-kris-gethins-top-3-triceps-exercises.html">Pumping Iron: Kris Gethin's Top 3 Triceps Exercises</a></h4><p style="display: inline;" class="webReader-styled">
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Bigger, Faster, Stronger, Happier: Learn More From Steve Cook

If you’re into fitness then the name Steve Cook should resonate with you already. Pick up any respectable fitness magazine in the world today and it’s unlikely you find a copy without a picture of his smiling face and ripped torso stirring back up at you.

In 2013, he solidified his place as arguably the planet’s most sought-after fitness model. Steve Cook has the physique most fitness enthusiasts aspire toward, with a soaring international fan base, a list of blue-chip corporate sponsors, and more photo shoot requests than half of Hollywood.

But what makes Cook tick? What are the training philosophies of the professional fitness model and men’s physique bodybuilder? TRAIN traveled to his home town of Boise, Idaho, for a week of training with the fitness icon. We discovered an athlete who is only getting started with his athletic aspirations.

THE BASICS

Born in the middle of a family of seven children, Steve excelled at sports growing up. Cook was already in great shape after a childhood that was built around a training rewards system, like being able to watch TV after he’d finished his daily push-ups! He played football in college and eventually graduated with a degree in Integrated Studies (biology/psychology).

Steve maintains that those early training memories, instilled into him from his father, are the key to staying in shape today. Cook insists that getting the basics right, no matter what your fitness level, offers the key to a healthier, fitter lifestyle, especially if your gym visits aren’t as frequent as you may wish.

“As long as you stick to the basics then you won’t go far wrong,” Steve says. “Things like bench press, squats, deadlifts, pull-ups, movements that work a lot of muscle groups. If people reading this can’t get to the gym as much as they’d like, then at least make sure you do the compound exercises.

Pull-Up

“The basic stuff, like deadlifts, that works the back, core, legs and shoulders are essential. By sticking to those types of movements you’ll see the biggest results.”

Focus on your own goals and achievements matters most, states the IFBB pro men’s physique competitor. Allowing someone else’s achievements or performance to cloud your own aspirations is a surefire way to stunt your growth.

“Don’t compare yourself to other people,” Steve says. “Whether it’s in competition or just in the gym, there is always going to be someone out there with better calves or a better chest, but the minute you start comparing yourself physically to other people is the minute you’re not going to be happy with your training.

“If you concentrate on your progress and getting better from month to month then you will be satisfied. The minute you start comparing everyone else’s best features to your worst features you’re in trouble. I’ve been there myself in the competition world when I’ve felt like crap because I may not have felt like I was lean enough or big enough.

“The best advice I can offer is to focus on yourself, focus on your goals and achievements, and don’t allow anybody else’s progress and scupper your fitness plans.”

BODYBUILDING VS CROSSFIT

Cook doesn’t see his own fitness potential as a job, however, but more of a lifestyle. He doesn’t stereotype himself as a professional bodybuilder, rather as more of a full-time athlete, a guy who through commitment and training has provided himself with an opportunity to live his life the way he wants.

Sure, it’s through conventional bodybuilding that he has found himself in the public eye. But Cook’s training regimen is so much more than pumping iron. He lives for new challenges, is determined to try anything at least once, and embraces all forms of exercise, including CrossFit.

The strength and conditioning training phenom has stormed the planet in recent years, but along the way he noticed a divide between traditional bodybuilding practitioners and a generation of CrossFit devotees. However, Cook insists there’s plenty of space on the planet for both to not only coexist but even embrace one another’s core values.

“There is a big issue between bodybuilders and CrossFitters, and I think there’s negativity on both sides,” Cook says. “CrossFit people say that bodybuilders don’t have functional muscle, while bodybuilders say that CrossFit is just a surefire way to get injured. But I don’t see why there has to be such disconnect.

“Obviously, there are bodybuilders out there who fit the stereotype of not being athletes, just concentrating on isolation movements that don’t really do anything in regard to functionality. At the same time, there are also CrossFitters who really don’t know the technique of the lifts they are doing. But stereotyping is dangerous.

“For me, I train pretty instinctively now and I always like to try new things. So I will always incorporate movements like the clean, always try things like the muscle-up, on top of my bodybuilding exercises, like biceps curls or your bench press, things like that. I like doing both.

“Whether you are a CrossFitter or a bodybuilder it should always just be about improving your life.”

“I like to lift to be a better athlete and to live healthier, but yet I also like to lift to look better too . It should all just be about health. Whether you are a CrossFitter or a bodybuilder it should always just be about improving your life. And so if I can do both and have fun doing it, as well as make progress in looks and performance, then I’m a happy guy.”

So, does this mean we may even see him compete in CrossFit arena one day in the future? “I wouldn’t mind giving it a go,” Cook says. “I’m the type of guy who likes a new challenge. I’ve got my pro card and I’ve competed on the Olympia stage and while I’m not saying I am done doing that, I am also starting to look for something else to push my body.

“When you are a bodybuilder, and you’ve competed on the stage, it’s easy to become depressed after a competition because you look back and you know that you’re not going to look as good as you did on the stage. So now you’re back in the gym and what are you striving for, to get bigger and leaner for next time?

“What I want to do is concentrate on other goals, so I’m not obsessed just with how my body looks. I really want to look at what my body can do, and that means improving all of my best lifts through the winter. It means improving my cardiovascular system too, and getting my mile time down or going swimming more.

“And by having more performance driven goals it keeps me from getting bored with my training, and that’s really something everyone can take from my own experiences. Nothing beats training with a smile on your face.”

SWOLDIER OF FORTUNE

Training happy is the key to keeping Cook interested. While he’ll happily play around with different exercises and programs in the gym, outside of it he’s even more adventurous.

“I like trying new things for sure, and there’s no better opportunity to try new ways to work out than when you’re on the road,” Steve says. “Of course when I compete I want to be the best and I enjoy being good at something, but I also want to try everything and anything I can. There is no better feeling than taking something you’re not too good at and making it your strength.

“I’ll do yoga, I go trail running, I enjoy getting out into nature especially. I enjoy getting out of the gym, opening my mind to new experiences and really living life. It’s actually as much a spiritual thing as anything else. What better way to work out than swimming in the ocean or surfing. I grew up in the mountains in Idaho so using my surroundings to stay in shape is too good an opportunity to miss.

“Recently, I was over in Hawaii so I went surfing, ocean kayaking, I was running on the beach, standup paddle boarding. And this is on top of going the gym for 45 minutes every day too. And it’s all because I wanted to experience things I could only experience in Hawaii.

“There’s no better way to start your day than doing something active. And then you don’t have to worry about all the little details of what you are eating, because you’re being so active and burning off everything anyway. There’s no such thing as the wrong cardio, in my opinion. As long as you’re enjoying it, then that’s it.”

And right now Steve is training with a smile on his face. He’s living out of a suitcase, and has spent only around a week or two out of the last few months actually at home in Boise, due to demands for his time. But he wouldn’t have it any other way.

“I was actually talking with my sister on the phone just the other day and complaining to here that I was travelling so much,” Steve says. ” But she’s a nurse back in Idaho where its five degrees and here’s me complaining while sitting in my shorts on a beach in Hawaii, so she helped me put things into perspective that’s for sure. Hotel rooms and airports are a drag, but I wouldn’t have it any other way.”

Front Squat

As for his conditioning? “Right now I’d like to incorporate a lot more strength movements into my training, and do CrossFit at least once or twice a week too,” Steve says. “Trying out more of the Olympic lifts and concentrating on getting stronger are really the main focus in the off-season.

“But I’ve been doing so many photo shoots that I’ve actually had to stay pretty lean this winter so my training has been a much quicker pace. I’ve been doing a lot of supersets, lots of dropsets, with not a lot of rest periods in between.”

STEVE COOK WEEKLY WORKOUT

Select 3 of the following exercises and do them in a circuit

Superset

21s Technique: 7 reps of top half of ROM, 7 reps of bottom half ROM, and 7 reps full ROM

Abs: 4 rounds to failure

Select 3 of the following exercises and do them in a circuit


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Bodybuilding.com Fit Team Member Spotlight: Rep It Rich!

Some of the employees at Bodybuilding.com get into fitness because of their integration into the company. They have the types of skills that make the Internet the greatest invention in the history of technology, and then they get fit because the culture here is so infectious.

But others, like Rich Wilkins, were born to lift. They played sports, lived in weight rooms, and fought tooth and nail to get hired on within the world’s largest online health and fitness website. Rich found comfort, assistance, and even love within the framework of Bodybuilding.com. Check out his story—and, if you have the guts, try his workout!

How did you start your fitness journey?

My fascination with bodybuilding started when I was 5 years old. I used to steal my father’s copy of “The Education of a Bodybuilder” by Arnold Schwarzenegger, and draw pictures of the bodybuilders in it. As I got older, I read the book constantly. This helped fuel my passion for the gym and athletics.

I excelled in every sport I played in high school. I was obsessed with the gym. I loved training and researched Arnold’s techniques. By my senior year, I had reached all state in football as a tight end and defensive end, leading the state in sacks. I played on the Northern All-Star team and won the award for MVP of the Northeast Kingdom Football Camp. I made all state in basketball and competed at the highest level in track and field. I placed in the top three in the 110 high hurdles, 300 intermediate hurdles, triple jump, and long jump. This qualified me to compete in the New England Track Championships against all the top athletes in New York, Vermont, Massachusetts, Maine, and New Hampshire.

“By my senior year, I had reached all state in football as a tight end and defensive end, leading the state in sacks.”

I was recruited to play strong safety at Pacific Lutheran University in Tacoma, Wash., after I graduated from St. Johnsbury Academy in Vermont. After my first season, I put on a serious amount of mass and moved to linebacker. Going into my third season, I increased my weight even more, to 280 pounds, through heavy training and eating a ton. I was then moved to play tight end for my last two seasons, but I never sacrificed my weight for speed. At 280 pounds I could still run a 4.7-second 40-yard dash.

After college, my passion for the gym only increased. I understood that the NFL was a lost cause, so I dusted off Arnold’s book again and set my sights on the next arena: under the hot lights, oiled up, and tanned—bodybuilding!

I focused my energy on preparing for my first show in 2011, the Emerald Cup. I placed ninth in Men’s Physique among a tall class of titans. After that, my addiction to bodybuilding was set in stone. I went back to the root of it all. I stepped onstage at a lean 178 pounds and 3 percent body fat. After that show, I looked closely at the judges’ critiques and at my opponents. I realized I had some work to do and some lean muscle to gain. I found a mentor, IFBB Pro Nathan Detracy.

With Nathan’s help and guidance I was able to put on 22 pounds of lean muscle over a year and a half. I then set my sights on the next show, the Washington State Bodybuilding Championships. I came in at 195 pounds and 4 percent body fat. I placed third overall in the tall class and qualified for nationals.

You went to school to study graphic design. How did your studies prepare you for your role at Bodybuilding.com?

I originally studied in a fine arts program because of my passion for painting and art. I didn’t want to narrow my professional career down to an art teacher, so design was my way out. I studied design and marketing and began working for myself as soon as I graduated from Pacific Lutheran. I started my own freelance business, Ventresca Design, and began working on small and large contracts.

My professional career and my passion for bodybuilding merged when I was offered a sponsorship from the supplement company Max Muscle before my first show at the Emerald Cup. Due to the relationships I created with this sponsorship, I started doing design work to help promote Max Muscle. I started networking within the vibrant bodybuilding community and found myself with more clients than I knew what to do with. Somewhere along the line, though, I set Bodybuilding.com at the top of my career wish list. After making a few connections in the industry while working in Seattle and Arizona, I began reaching out for opportunities at the company. It was a random meeting with IFBB pro Nick Scott at the Iron Man Bodybuilding show in Seattle where I finally made my connection. After hearing his story and doing some work for him, he gave me the right contact at Bodybuilding.com’s corporate offices.

I was actually prepping for my last show right before I was hired on here. The amazing thing: Bodybuilding.com gave me a sponsorship to compete.

Have you continued competing?

Last year I competed at the Washington State Bodybuilding Championships, where I placed third. This competition has definitely made me stronger. Having such amazing resources at my disposal by working at Bodybuildng.com has given me the extra edge I need to take my completion to the next level.

How does the Bodybuilding.com environment influence your health, fitness and appearance goals?

Working here is a dream. I am surrounded by professionals trying to not only take their careers to new heights, but who also a common ideal of improving our lifestyles and fitness levels. We accomplish this in many ways, whether it is through competing on stage or taking part in a charity run.

“Working here is a dream. I am surrounded by professionals trying to not only take their careers to new heights, but who also a common ideal of improving our lifestyles and fitness levels.”

I have every tool I need to reach my bodybuilding goals. Just as crucially, my goals are encouraged here, and the company helps me become a better professional. We have a top-of-the-line gym onsite. My goals as a competitor are totally harmonious with my goals as a professional at Bodybuilding.com.

You recently got married—congratulations! How can fitness help young couples?

My wife and I are both competitors. I met her because she has her own nutrition business, No Excuses Nutrition LLC. I was looking for a nutritionist to help me prep for my next show and found the best of both worlds: a wife and a good coach! Working together as a couple with similar goals nutritionally and physically is the key for us.

“Working together as a couple with similar goals nutritionally and physically is the key for us.”

I reach my goals with her encouragement, and we push each other when times get tough. This is healthy for our relationship. Working together as a team to accomplish our goals in the fitness arena can strengthens our relationship in ways we would never accomplish by trying to live separate lifestyles.

What types of activities do you enjoy outside of work and the weight room?

I enjoy the outdoors. My wife and I are really into hiking and camping in places you have to hike for miles to reach, out where there isn’t a soul for miles. I also enjoy painting with acrylics and working with my hands.

What is your favorite feature on the Bodybuilding.com website?

The inspiration tab. It’s great that you can find others who inspire you and post that to your page. I am inspired by so many people, and I love the idea.

I have also been using BodySpace since its release. I love it! It’s essential for keeping yourself accountable among like-minded fitness friends, and it is filled with a million resources to help take your fitness goals to the next level. Tracking is the key to success, and there is no better tool on the market than the BodySpace app.

How does practicing the bodybuilding lifestyle improve the productivity of Bodybuilding.com?

This lifestyle isn’t always easy. It takes a lot of focus and dedication, but it can improve your productivity immensely. My feet don’t drag when I have my gallon of water every day. I feel hydrated and full of energy. Eating six meals per day and increasing my metabolism increases my energy levels and mental focus much more than the average diet of three meals per day and a couple of Rockstar Energy Drinks, or cup after cup of coffee just to make it through the morning.

What is your lifting philosophy?

I begin each week with legs. Leg day is crucial for maximizing muscle gains throughout the body. I work my weaker muscle groups the following day, due to the release of endorphins and testosterone that is caused from training legs. I train back right after my leg day because I feel like it is a muscle group that needs a lot of attention.

“I train back right after my leg day because I feel like it is a muscle group that needs a lot of attention.”

I have a slightly different theory with legs than most bodybuilders. I believe light weight can grow your legs, as long as you lift with perfect form and controlled sets. Focus is the key on all muscle groups, but especially with legs. I used to be a maniac with the heavy weight on leg day until I suffered knee injuries. I’ve found that some of the best legs out there were built not by the amount of weight they lifted, how well they lifted.

Make sure to stretch after each workout, and foam roll tight muscles. Focus on the mind-muscle connection. Perform reps slowly and use the muscle, not momentum.

Rich’s Lifting Regimen

Note: I use a 5050 lifting tempo on all movements and 90 seconds of rest between all sets unless otherwise noted

Rich’s Nutritional Regimen

This is a day of nutrition during my phase one of a cut. After the first meal of the day, all meals are is spaced 2-3 hours apart.

Cutting Phase 1
Total calories per day = 3,120
Protein = 390 grams (1,560 cal)
Carbs = 195 g
Fat = 86.5 g

Rich’s Supplement Stack


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