xJohnsen WORKOUT ( Weeks 1-5)

x12 ( or whatever number ) means the set contains that many reps, you put the weight before the x. Therefore 135lbs on bench press for 12 reps would be 135x12. Things to know before starting:
Your form is the most important thing, you can move up weight but If you form suffers because of it you will not grow. The first time you try an exercise use a very light weight to understand the form before you use a weight that will make you struggle Use the heaviest weight you can use to perform the sets while keeping perfect form. You want to end your set with the last 2 reps being hard to finish. If you feel any discomfort during exercises discontinue and let me know so we can switch it out Do not change any of the exercises out of the workouts, they are all there to fatigue specific sections of muscles so that your anatomy grows correctly and so that you build symmetrically. If you dont want to do an exercise and would like it switched out let me know so I can switch it out with an exercise that will be equal in its effects. The warm-ups you do before your work sets need to be 50% or less weight than used during your work sets, these warm-up sets allow blood to rush to the working muscle and to stretch out the muscle so it is pre-prepared for the first working set. You need only to warm-up on the exercises I tell you to warm-up with. After the workouts for each day I want you to stretch each muscle used that day for 10-15 seconds on each stretch, with two sets of stretches per muscle. This aligns your fascia which covers all the human tissue and fiber in the body. This basically allows you to have correct posture, flexibility ( to prevent injury ), and allow for more muscle to be packed on. The jogging two times per week can be performed on any day youd like, it does not have to be performed on designated days. This jogging is beneficial to you even as you bulk as your body will have chronic adaptations that allow you to extract more oxygen through your lungs when breathing, which when lifting will allow you to bring more oxygen to your muscle while working, hence allowing them to perform longer without tiring. If you have any questions dont hesitate to ask me. Keep track of all your lifts. Write down the reps, sets, and weight used for each lift. If you cannot finish all the reps in a set, push to failure then record how many reps were completed This regimen I have written up for you consists of two different days for each muscle group. I want you to go the gym 5 days a week and follow the

workouts in linear fashion. So for example heres what your first two weeks will look like if you work out mon-fri each week. Monday-Bicep/Lat 1 Tuesday-Chest/Triceps 1 Wednesday-Leg 1 Thursday-Shoulder 1 Friday-Bicep/Lat 2 Saturday-Rest Sunday-Rest Monday-Chest/Triceps 2 Tuesday-Legs 2 Wednesday-Shoulder 2 You will then restart the cycle with bicep/lat day 1, trying to beat your weights/reps from the last time you did bicep/lat day 1 Thursday-Bicep/Lat Day 1 Friday-Chest/Triceps Day 1 Etc.

BICEP/LATISMUSS - 1
Seated Cable Row Close Grip ( 3 Sets ): x12/x12/x12 -http://www.exrx.net/WeightExercises/BackGeneral/CBSeatedRow.html -Keep elbows as close as possible to your sides. Cable Lat Pulldown Wide Grip ( 3 Sets ): x8/x10/x12 -Hands grabbing 2-3 inches wider than shoulders Preacher BB Curls ( 3 sets ): x12/x12/x12 -Straighten your arms out completely at the very bottom of the movement Standing BB Curls ( 3 Sets ): x8/x10/x12 -Straighten your arms out completely at the very bottom of the movement Reverse BB Curls ( 3 Sets ): x12/x12/x12 -http://www.exrx.net/WeightExercises/Brachioradialis/BBReverseCurl.html Barbell Wrist Curls ( 2 Sets ): x16/x16 -http://www.exrx.net/WeightExercises/WristFlexors/BBWristCurl.html Planks ( 3 Sets ): xFail Decline Sit-Ups ( 3 Sets ): x12 or Fail ( if you cannot do 12 ) Cardio: 15 minutes jogging CHEST/TRICEP - 1 -When doing pushing movements that use your chest pull your shoulder blades together, this puts the pressure and stress of the movement into your chest, and creates a nice stable press for you to press against. Flat DB Bench ( 3 Sets ): x12/x12/x12 - Bring dumbbells all the way down until they touch your chest unless discomfort is felt Iso-Lateral Decline Bench Machine ( 3 Sets ): x12/x12/x12

-http://www.ehow.co.uk/video_2365438_iso-decline-press-chest-exercise.html -Ignore what she says in the video, grab the handles as wide as you can, this will isolate your chest more than your triceps Butterfly ( 3 Sets ): x12/x12/x12 -http://www.exrx.net/WeightExercises/PectoralSternal/LVPecDeckFly.html -There are many different versions of this machine, they are all acceptable -Adjust the seat so that your elbows are about 1 inch lower than your shoulder went on the pad Cable Crossovers ( 3 Sets ): x12/x16/x12 -http://www.youtube.com/watch?v=GytzHBf1YM8&feature=channel -Skip to 0:50 on that video -Dont go up weight if it compromises your form, perfect form is key. One Hand Cable Push ( 3 Sets ): x12/x12/x12 -http://www.criticalbench.com/exercises/one-arm-cable-pushdowns.htm -Scroll down to see video -Make sure to keep elbow at side at all times, and to not let it move once youve secured it at your side. DB Overhead Tri Extension ( 3 sets ): x12/x10/x8 -http://www.exrx.net/WeightExercises/Triceps/DBTriExt.html -Remember to keep your elbows in close to your ears, DO NOT let them flare out. -Come all the way down so that your wrists are parallel or below elbows Oblique Side Bend ( 3 Sets ): 25x20/25x20/25x20 -http://www.exrx.net/WeightExercises/Obliques/DBSideBend.html -Do this exercise with a weight plate. Start with a 25, once you can do that for all three sets move up to the 45 lb weight. LEGS - 1 Leg Press ( 3 Sets ): Warm-Up/x25/x20/x12 -Feet shoulder width apart, halfway between the top and the bottom of the press Leg Press Calf Raise ( 3 Sets ): Warm-Up/x16/x16/x16 -http://www.youtube.com/watch?v=Oj5e8i7iN-w -Choose a safe weight that you can handle, if performed incorrectly this exercise can be dangerous Laying Hamstring Curl ( 3 sets ): x12/x12/x12 -http://www.shapefit.com/hamstrings-exercises-lying-leg-curls.html -Pad should be right above heel, on your Achilles tendon -Bring pad all the way up to your butt, then all the way back down until fully extended Leg Extension Machine ( 3 Sets ): x12/x12/x12 -http://www.exrx.net/WeightExercises/Quadriceps/LVLegExtension.html -Fully extend legs, and allow them to come all the way back down until weight stacks back up, or almost does. Lower Back Ext. ( 3 Sets ): Bodyweightx16/BWx16/BWx16 -http://www.exrx.net/WeightExercises/ErectorSpinae/WtBackExtension.html -Try to get as many as you can if you cannot get to 16 -Our goal is to get 3 solid sets of 16 in, then we will add weight and try to get to 16 for 3 solid sets, etc.

SHOULDERS - 1 Seated Lat DB Raise ( 3 Sets ) Warm-Up/x12/x12/x12 -http://www.muscleandstrength.com/exercises/seated-dumbbell-lateral-raise.html Front DB Raise ( 3 Sets ): Warm-Up/x12/x12/x12 -Do not swing or use momentum -Keep arms straight or with just a very slight bend in the elbows Arnold DB Press ( 3 Sets ): x12/x12/x12 -http://www.exrx.net/WeightExercises/DeltoidAnterior/DBArnoldPress.html -Use a seat with a back to it, sit with your butt and back all the way against chair -If discomfort of any sort is felt, discontinue immediately and let me know Rear Deltoid Fly Machine ( 3 Sets ): Warm-Up/x12/x12/x12 -http://www.fitlink.com/exercise?type=machine&exercise=rear+deltoid+fly -Grab the sideways/horizontal handles instead of the perpendicular handles if available -Keep arms straight -Keep chest press against pad in front of you Seated DB Reverse Fly ( 3 Sets ): x16/x16/x16 -http://www.muscleandstrength.com/exercises/dumbbell-reverse-fly.html -Try to keep your hands coming straight from your shoulders not behind them DB Shrugs ( 3 Sets ): Warm-Up/x16/x16/x16 -Keep arms straight, dont bend elbows -Do a shrug as high as you can without weight, that is how high you should be able to get your shoulders with weight Cable Crunches ( 3 Sets ): Warm-Up/x12/x14/x16 -http://www.youtube.com/user/brianmt#p/a/u/1/ECMbLFOxE28 -The first exercise shown in video -Stop about 30 degrees before your back is straight -Use weight thats heavy enough you struggle to finish your last 1-3 reps Cardio: 15 minutes jogging

BICEP/LATISMUSS - 2
Chin-Ups ( 3 Sets ): x12 or Fail -If you can do bodyweight then do reps until failure and record how many reps were completed -Use assisted pull-up machine if bodyweight chin-ups cannot be completed T-Row ( 3 Sets ): Warm-Up/x12/x12/x12 -Machine: http://www.bodybuilding.com/exercises/detail/view/name/lying-t-bar-row -Machine: http://www.exrx.net/WeightExercises/BackGeneral/LVTBarRow.html -Barbell: http://www.shapefit.com/middle-back-exercises-t-bar-rows.html -Keep elbows as close as possible to your sides. -Use closest grip available/possible -Keep back straight and keep it still Dumbbell Bent-Over Row ( 3 Sets ): x8/x10/x12 -http://www.exrx.net/WeightExercises/BackGeneral/DBBentOverRow.html -Keep back straight

-Keep elbow as close as possible to side DB Hammer Curls ( 3 sets ): x12/x12/x12 -http://www.bodybuilding.com/exercises/detail/view/name/alternate-hammer-curl -Keep elbows locked in by sides -Straighten your arms out completely at the very bottom of the movement. Concentration DB Curls ( 3 Sets ): x8/x10/x12 -http://www.bodybuilding.com/exercises/detail/view/name/concentration-curls -Be careful not to press on your elbow with your knees to assist in the movement Overhand BB Wrist Curl ( 3 Sets ): x12/x12/x12 -http://www.bodybuilding.com/exercises/detail/view/name/palms-down-wrist-curl-overa-bench DB Knee Raises ( 3 Sets ): xFail -http://www.exrx.net/WeightExercises/RectusAbdominis/WtVerticalLegHipRaise.html -Put a dumbbell inbetween legs just above knees -Do not allow knees to come behind hips when lowering Cardio: 15 minutes jogging CHEST/TRICEP - 2 Chest Dip ( 3 Sets ): x12 -http://www.exrx.net/WeightExercises/PectoralSternal/BWChestDip.html -Lean forward as shown, squeeze your chest muscle when pressing upwards -Discontinue if any pain is felt -If additional weight is need put a dumbbell between your feet or knees Iso-Lateral Incline Bench Machine ( 3 Sets ): x12/x12/x12 -http://www.exrx.net/WeightExercises/PectoralClavicular/LVInclineChestPressH.html -Once again grab the handles as wide as you can, this will isolate your chest more than your triceps Machine Fly ( 3 Sets ): x12/x12/x12 -http://www.youtube.com/watch?v=R3CbJYS1Aoo -Skip to 1:15 -Keep arms slightly bent bring them all the way together Two-Hand Cable Push ( 3 Sets ): x12/x12/x12 -http://www.criticalbench.com/exercises/tricep-cable-pushdown.htm -Make sure to keep elbow at side at all times, and to not let it move once youve secured it at your side. -Use a solid handle, and stick with that one every time you do this exercise, dont use ropes BB Lying Triceps Extension ( 3 sets ): x12/x12/x12 -http://www.exrx.net/WeightExercises/Triceps/BBLyingTriExt.html -Keep elbows in and avoid flaring them Oblique Side Bend ( 3 Sets ): 25x20/25x20/25x20 -http://www.exrx.net/WeightExercises/Obliques/DBSideBend.html -Do this exercise with a weight plate. Start with a 25, once you can do that for all three sets move up to the 45 lb weight.

LEGS - 2 Walking BB Lunges: Warm-Up (bodyweight)/50xFail -Find a place in your gym that allows you do a forward lunge atleast 15 times before having to turn around. So if you start from Wall A and lunge to Wall B thats 1 set. You then remove the weight and rest ( if needed ) for about 1-2 min, then turn around and lunge from Wall B back to Wall A thats the 2nd set. I use the side of the BB court, or the hallway in the middle of the gym. You are to do as many sets as you can possibly finish, and each time you do walking lunges try to beat the amount of sets you did the previous time. -Make sure your knee is coming down all the way, almost touching the ground ( or slightly touching, just make sure not to land on your knee with all your weight or it will bruise ) -http://www.exrx.net/WeightExercises/Quadriceps/BBWalkingLunge.html -If you have EZ Curl bars grab a pad put it on one of those and use it, it might not look as cool but it is much easier to use than a full Olympic Bar. -If you can do two sets in a row with good form with no rest in between, then move the weight up 10lbs. Sitting Hamstring Curl Machine ( 3 sets ): x12/x12/x12 -http://www.mayoclinic.com/health/seated-hamstring-curl/MM00746 -Pad should be right above heel, on your Achilles tendon -Lock your knees in place, keeping them rigid Leg Extension Machine ( modified feet ) ( 3 Sets ): x12/x12/12 -For the 1st set do the set regularly with toes pointed straight and up, for the 2nd set have toes pointed outwards as far as possible, for the 3rd and final set point toes inwards as far as possible. -http://www.exrx.net/WeightExercises/Quadriceps/LVLegExtension.html -Fully extend legs, and allow them to come all the way back down until weight stacks back up, or almost does. Standing Calf Raise Machine ( 3 Sets ): Warm-Up/x16/x16/x16 -http://www.mensfitness.com/2008/images/30-min-chest/1008-chest-calf-raise-2.jpg -Keep legs/knees locked out and in place, do not bend them through the exercise -Have front ball of foot on the bar, have heels off. -Come as far down as possible and as far up as possible Lower Back Ext. ( 3 Sets ): BWx16/BWx16/BWx16 SHOULDERS - 2 Standing Cable Lateral Raise ( 3 Sets ): Warm-Up/x16/x12/x12 -http://www.youtube.com/watch?v=U5DwPTQFI2M -Make sure your hand is coming up straight parallel to your shoulder, not in front of it Lateral Raise Machine ( 3 Sets ): x12/x12/x12 -http://www.youtube.com/watch?v=Z_vSSn25uho -Make sure your elbows are coming out straight from your shoulder, not in front or behind Seated DB Shoulder Press ( 3 Sets ): Warm-Up/x12/x12/12 -http://www.youtube.com/watch?v=OnkLtrVrXno -Elbows come parallel to shoulders or lower

-Elbows come out straight from shoulder, not in front or behind Cable Face Pulls ( 3 Sets ): x12/x12/x12 -http://www.youtube.com/watch?v=T16yCo1fNSA -Skip to 0:40 -Make sure elbows are flaring out as far as possible to hit rear deltoids -Use shoulders to pull, not lower back Rear Deltoid Row Cables ( 3 Sets ): Warm-Up/x12/x12/x12 -http://www.exrx.net/WeightExercises/DeltoidPosterior/CBRearDeltRow.html -Use a very wide bar, and grab very wide approx. 4-7 inches from shoulder Hammer Strength Shrugs ( 3 Sets ): Warm-Up/x16/x16/x12 -Keep arms straight, dont bend elbows -Do a shrug as high as you can without weight, that is how high you should be able to get your shoulders with weight -http://www.body-perfect-fitness.com/Seated-Shrugs---Hammer-Strength.html -Keep back straight, grab towards the ends of the bottom handles Cable Crunches ( 3 Sets ): Warm-Up/x12/x14/x16 -http://www.youtube.com/user/brianmt#p/a/u/1/ECMbLFOxE28 -The first exercise shown in video -Stop about 30 degrees before your back is straight -Use weight thats heavy enough you struggle to finish your last 1-3 reps Cardio: 15 minutes jogging