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The Complete Workouts

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The Complete Workouts THE COMPLETE WORKOUTS BODYBUILDING The Barbarian The Soldier Superset Superstrength LEAN AND MEAN Locked and Loaded Fit and Strong Rapid Fire STRENGTH The Killing Machine Strength Machine Hercules ULTIMATE ATHLETE The Spartan The Boxer The Fighter The rules 1. Work your ass off 2. Don’t skip any exercises. Expect the workouts to be very hard with a real possibility of vomit. This will pass after a couple of weeks. 3. Warm up, cool down and stretch at the end. If i had stretched as much as i should have when i started out i wouldn’t be such a wreck now. To learn how to stretch visit mobilitywod. A great site that will help you with those stiff hammies . 4. Don’t skip the unloading week. It’s there for a reason. It’s called science. It will allow your body to recover fully and make the adaptions to the workouts. It will feel like are taking your foot off the gas but trust me. Sometimes it's 1 step backwards 2 steps forward. 5. Keep to the tempo. It is the single most important aspect of the whole system. Muscular adaptations are dependent on the type of tension and the length of time that tension is applied. The tempo's here are designed specifically to take advantage of that effect. Type of stimulus = type of response. Remember. The numbers refer to actual seconds, not the seconds you might apply when you want the set over. Tempo breakdown The first number always corresponds to the time under tension whilst the muscle lengthens or the eccentric phase of the lift. The second number refers to the tension pause and the third number the concentric portion as the muscle shortens. e.g. 3120 the 1st number always refers to the lowering or stretching phase – in this case 3 seconds the 2nd number always refers to the pause at the maximum tension phase - 1 second the 3rd number always refers to the effort in contraction – 2 seconds the 4th number refers to the rest between movements at the easiest phase – 0 seconds Disclaimer The information in this ebook is not intended to replace medical advice. Before beginning this or any other nutritional or exercise regimen, consult your physician to be sure it is appropriate for you. BODYBUILDING THE BARBARIAN Welcome to The Barbarian Workout. Schwarzenegger in Conan the Barbarian demonstrated a tremendous and balanced physique. When training for the movie he got into such good shape that he decided to come out of retirement from competitive bodybuilding and enter the 1980 Mr Olympia contest. He was in such good shape he won! To gain such a large quantity of solid and balanced muscle required hard work and attention to detail. These workouts combine the symmetrical approach to physique development with the barbarism and savagery that Conan himself would be proud of. The following workouts are a mixture of functional bodybuilding, strength, a metabolic work that will leave you massive and shredded. 4 days Block 1 Day Option 1 Option 2 Mon Chest/ Bi’s /abs Chest/Bi’s/abs Tue Back/tr’s/rotation Off Wed Off Back/tri’s/rotation Thur Legs Legs Fri Shoulders/traps/forearms Off Sat Off Shoulders/traps/forearms Sun Off Off Day 1 - barbells with dumbbell drop sets Exercise Sets and reps Tempo Results Rest Barbell press 4 x 6-8 2020 1 min Db bench press drop set 2 x 15 2020 45 secs Incline barbell press 4 x 10-12 2020 1 min Db incline press drop set 2 x 12 2020 45 secs Decline barbell press 4 x 10-12 2020 1 min Db decline drop set 2 x 12 2020 45 secs Standing cable flye 4 x 12-15 3010 1 min Hanging leg raise 3 x 12-15 3010 45 secs Swiss ball crunch 3 x 12-15 2020 45 secs plank 3 x 30 secs-1 min 2020 1 min Barbell curl 4 x 10-12 2020 1 min Preacher curl 4 x 10-12 2020 1 min Twisting curl 4 x 10-12 2020 1 min Day 2 Exercise Sets and reps Tempo Results Rest Reverse grip bent over row 4 x 6-8 2020 1 min Db bent row drop set 2 x 15 2020 45 secs Wide lat pulldown 4 x 10-12 2020 1 min Wide pulldown drop set 2 x 15 2020 45 secs Bar low cable row 4 x 10-12 2020 1 min Bar low cable row drop set 2 x 15 2020 45 secs Stiff arm cable pulldown 4 x 12-15 3010 1 min Skull crusher 4 x 6-8 2020 45 secs Overhead rope extension 4 x 6-8 2020 45 secs Db kickbacks 4 x 6-8 2020 45 secs Day 3 Exercise Sets and reps Tempo Results Rest Barbell back squat 4 x 6-8 2020 1 min Db step up drop set 2 x 20 total 2020 45 secs Stiff leg (Romanian) barbell 4 x 10-12 2020 deadlift 1 min Db stiff leg deadlift 2 x 12 2020 45 secs Barbell walking lunges 4 x 10=12 2020 1 min Db alternating lunges 2 x 20 total 2020 45 secs Leg curl 4 x 4-6 3010 Leg extension 4 x 12-15 3010 1 min Calf raise 5 x 12-15 2121 45 secs Seated calf raise 5 x 10-15 2121 1 min Day 4 Exercise Sets and reps Tempo Results Rest Seated barbell press 4 x 6-8 2020 1 min Seated db press drop set 2 x 12 2020 45 secs Upright row 4 x 10-12 2020 1 min Db upright row drop set 2 x 12 2020 45 secs Barbell shrugs 4 x 10-12 2020 1 min Db rolling shrugs 2 x 12 2020 45 secs Lateral raises 4 x 10-12 3011 1 min Db rear delt flye 4 x 10-12 3011 45 secs Block 2 Day Option 1 Option 2 Mon Chest/ Bi’s /abs Chest/Bi’s/abs Tue Back/tr’s/rotation Off Wed Off Back/tri’s/rotation Thur Legs Legs Fri Shoulders/traps/forearms Off Sat Off Shoulders/traps/forearms Sun Off Off Day 1 Exercise Sets and reps Tempo Results Rest Db press 4 x 10-12 2020 1 min barbell bench press drop set 2 x 15 2020 45 secs Incline db press 4 x 8-10 2020 1 min babrell incline press drop set 2 x 12 2020 45 secs Decline db press 4 x 8-10 2020 1 min barbell decline drop set 2 x 12 2020 45 secs Standing cable flye 4 x 10-12 3010 Rope crunch 3 x 12-15 3010 1 min Lying leg raise 3 x 12-15 2020 45 secs plank 3 x 30 secs-1 min 2020 1 min Hammer curl 4 x 6-8 2020 45 secs Reverse curl 4 x 6-8 2020 45 secs Incline db curl 4 x 6-8 2020 45 secs Day 2 Exercise Sets and reps Tempo Results Rest Db Reverse grip bent over row 4 x 10-12 2020 1 min barbell bent row drop set 2 x 15 2020 45 secs Close lat pulldown 4 x 8-10 2020 1 min Close pulldown drop set 2 x 15 2020 45 secs Handle low cable row 4 x 8-10 2020 1 min Handle low cable row drop set 2 x 12 2020 45 secs Lying stiff arm cable pulldown 4 x 10-12 3010 1 min Lying db hammer extension 4 x 10-12 2020 1 min Close bench press 4 x 10-12 2020 1 min Rope pushdown 4 x 10-12 2020 1 min Day 3 Exercise Sets and reps Tempo Results Rest Stiff leg (Romanian) db deadlift 4 x 6-8 2020 1 min barbell stiff leg deadlift 2 x 20 total 2020 45 secs Leg press 4 x 10-12 2020 1 min barbell step up drop set 2 x 12 2020 45 secs Leg curl 4 x 4-6 2020 1 min Db walking lunges 4 x 10-12 2020 45 secs Barbell front squats low partial 2 x 20 total 3010 1 min Leg extension 4 x 12-15 3010 Calf raise 5 x 10-12 2121 45 secs Seated calf raise 5 x 8-12 2121 1 min Day 4 Exercise Sets and reps Tempo Results Rest Seated db press 4 x 10-12 2020 1 min Seated barbell press drop set 2 x 15 2020 45 secs Db upright row 4 x 8-10 2020 1 min barbell upright row drop set 2 x 12 2020 45 secs db shrugs 4 x 8-10 2020 1 min barbell shrugs 2 x 12 2020 45 secs Lateral raises 4 x 10-12 3011 1 min Db rear delt flye 4 x 10-12 3011 45 secs 5 days Block 1 Day Option 1 Option 2 Mon Chest/abs Chest/abs Tue Back Back Wed Bi’s/tr’s/rotation Off Thur Legs Legs/rotation Fri Shoulders/traps/forearms Shoulders/traps Sat Off Bi’s/tri’s/abs Sun Off Off Day 1 - barbells with dumbbell drop sets Exercise Sets and reps Tempo Results Rest Barbell press 4 x 6-8 2020 1 min Db bench press drop set 2 x 15 2020 45 secs Incline barbell press 4 x 10-12 2020 1 min Db incline press drop set 2 x 12 2020 45 secs Decline barbell press 4 x 10-12 2020 1 min Db decline drop set 2 x 12 2020 45 secs Standing cable flye 4 x 12-15 3010 1 min Hanging leg raise 3 x 12-15 3010 45 secs Swiss ball crunch 3 x 12-15 2020 45 secs plank 3 x 30 secs-1 min 2020 1 min Day 2 Exercise Sets and reps Tempo Results Rest Reverse grip bent over row 4 x 6-8 2020 1 min Db bent row drop set 2 x 15 2020 45 secs Wide lat pulldown 4 x 10-12 2020 1 min Wide pulldown drop set 2 x 15 2020 45 secs Bar low cable row 4 x 10-12 2020 1 min Bar low cable row drop set 2 x 15 2020 45 secs Stiff arm cable pulldown 4 x 12-15 3010 1 min Day 3 Exercise Sets and reps Tempo Results Rest Barbell curl 4 x 10-12 2020 1 min Skull crusher 4 x 6-8 2020 45 secs Twisting curl 4 x 10-12 2020 1 min Overhead rope extension 4 x 6-8 2020 45 secs Preacher curl 4 x 10-12 2020 1 min Db kickbacks 4 x 6-8 2020 45 secs Day 4 Exercise Sets and reps Tempo Results Rest Barbell back squat 4 x 6-8 2020 1 min Db step up drop set 2 x 20 total 2020 45 secs Stiff leg (Romanian) barbell 4 x 10-12 2020 deadlift 1 min Db stiff leg deadlift 2 x 12 2020 45 secs Barbell walking lunges 4 x 10=12 2020 1 min Db alternating lunges 2 x 20 total 2020 45 secs Leg curl 4 x 4-6 3010 Leg extension 4 x 12-15 3010 1 min Calf raise 5 x 12-15 2121 45 secs Seated calf raise 5 x 10-15 2121 1 min Day 5 Exercise Sets and reps Tempo Results Rest Seated barbell press 4 x 6-8 2020 1 min Seated db press drop set 2 x 12 2020 45 secs Upright row 4 x 10-12 2020 1 min Db upright row drop set 2 x 12 2020 45 secs Barbell shrugs 4 x 10-12 2020 1 min Db rolling shrugs 2 x 12 2020 45 secs Lateral raises 4 x 10-12 3011 1 min Db rear delt flye 4 x 10-12 3011 45 secs Block 2 Day Option 1 Option 2 Mon Chest/abs Chest/abs Tue Back Back Wed Bi’s/tr’s/rotation Off Thur Legs Legs/rotation Fri Shoulders/traps/forearms Shoulders/traps Sat Off Bi’s/tri’s/abs Sun Off Off Day 1 Sets and reps Tempo Results Rest Exercise Db press 4 x 10-12 2020 1 min barbell bench press drop set 2 x 15 2020 45 secs Incline db press 4 x 8-10 2020 1 min babrell incline press drop set 2 x 12 2020 45 secs Decline db press 4 x
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