Willies Workout Program


Lifts Sets Reps Seconds
Upper Body 80%

     Bench Press
     Military Press
     Upright Rows
     Lat Pulls
     Peck Deck
     Incline Bench
     Shoulder Shrug
     Flies
     Seated Row
3










4to6










2up 4down










Lower Body 80%

     Squats
     Leg Extension
     Leg Curls
     Hip Sled
     Lunges
     Sit Ups
     Leg Lifts
6to8








2up 4down








* The Lifts above are only a suggestion. Work with your trainer to develop a program that will fit your goals and desires.
* This is a 10 week program designed for Muscle growth and strength. Proper diet, and rest are essential for this program.
The body will need a 48 hour rest between workouts. BCAA, Arginine, Glutamine should be added to this workout program.
* Breathing the right way when lifting is very helpful for muscle development. Exhale when you push, take deep breath as you resist, 2 sec. up exhale, inhale 4 sec. down.
You lift for 36 seconds upper body and about 36-48 seconds lower body rest for 2 minutes. Lift off time, follow proper lifting techniques. Make sure you have a spotter when lifting.
* The goal here is to just to tear the muscle, over training defeats the purpose of this program.



Lifts Sets Reps Seconds
Upper Body 70%

     Bench Press
     Military Press
     Upright Rows
     Lat Pulls
     Peck Deck
     Incline Bench
     Shoulder Shrug
     Flies
     Seated Row
3










10










3 up down










Lower Body 70%

     Squats
     Leg Extension
     Leg Curls
     Hip Sled
     Lunges
     Sit Ups
     Leg Lifts


















* The Lift exercises above are only a suggestion. Work with your trainer to develop a program that will fit you goals and desires. Add amino acid with supplements to enhance your growth potential.
* This is a 10 week program designed to Build strength and Endurance. Proper diet and cardiovascular training should be part of this program.
* The body needs to rest 48 hours between working out. - muscle rest is important.
* Breathing the right way when lifting is very helpful for muscle development. Exhale when you push-take deep breath as you resist, 3 up exhale, inhale 3 down.
* You lift for 1 minute rest for 2 minute. Lift off time, follow proper lifting techniques. Make sure you have a spotter when lifting. The third set will build your endurance.
* Remember the Big 5. Hydration, Stretching, and Rest are all parts of this workout program. L Arginine, L Glutamine, and BCAA will be very beneficial to this program.




Lifts Sets Reps Seconds
Upper Body 60%

     Bench Press
     Military Press
     Upright Rows
     Lat Pulls
     Peck Deck
     Incline Bench
     Shoulder Shrug
     Flies
     Seated Row
3










15










2up 2down










Lower Body 60%

     Squats
     Leg Extension
     Leg Curls
     Hip Sled
     Lunges
     Sit Ups
     Leg Lifts


















* The lift exercises above are only a suggestion. Work with your trainer to develop a program that will fit you goals and desires - add supplements that might help you in your goals.
* This is a 8 week program designed to lean the body down and show the definition of muscle, proper diet and cardiovascular training should be part of this program.
* The body need 48 hour between working out the muscles rest is important.
* Breathing the right way when lifting is very helpful for muscle development.
Exhale when you push - take deep breath as you resist, 2 up exhale, inhale 2 down.
* Lift for 1 minute - rest for 2 minute. Lift off time, follow proper lifting techniques.
* Remember the Big 5. Hydration, Stretching, and Rest are all parts of this workout program. L Carnitine will help you in burn fat off the body. BCAA will help you recover and decrease muscle. Ask your trainer for more details.