You Must Get Your Physician S Approval Before Beginning This Exercise Program

The

Ultimate Training Blueprint

This is TheUltimate Training Blueprint. This program is designed to help individuals add mass and size to their frame and is the same program used by me and numerous other fitness models to not only get into remarkableshape, but to stay in shape while continuing to model. This program is to be used in conjunction with The Ultimate Nutritional Blueprint and can be started as soon as received. Please take your time to familiarize yourself with the plans before you begin.

Disclaimer:

You must get your physician’s approval before beginning this exercise program.

These recommendations are not medical guidelines but are for educational purposes only. You must consult your physician prior to starting this program or if you have any medical condition or injury that contraindicates physical activity. This program is designed for healthy individuals 18 years and older only.

The information in this program is meant to supplement, not replace, proper exercise training. All forms of exercise pose some inherent risks. The editors and publishers advise readers to take full responsibility for their safety and know their limits. Before practicing the following exercises, be sure that you do not take risks beyond your level of experience, aptitude, training and fitness. These exercises are not intended as a substitute for any exercise routine or treatment or dietary regimen that may have been prescribed by your physician.

Don’t lift heavy weights if you are alone, inexperienced, injured, or fatigued. Don’t perform any exercise unless you have been shown the proper technique by a certified personal trainer or certified strength and conditioning specialist. Always ask for instruction and assistance when lifting. Don’t perform any exercise without proper instruction. Always perform a warm-up prior to resistance training and or interval training.

See your physician before starting any exercise or nutrition program. If you are taking any medications, you must talk to your physician before starting any exercise program, including any workouts from ModelingWisdom.com. If you experience any lightheadedness, dizziness, or shortness of breath while exercising, stop the movement and consult a physician.

You must have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30 years old. Please discuss all nutritional changes with your physician or a registered dietician. If your physician recommends that you don’t use Modeling Wisdom’s workouts, please follow your Doctor’s orders.

Before we dive in, in order to achieve optimal results, some guidelines must be established:

Every workout begins with a solid warm-up: 5 - 10 min of treadmill, elliptical, bike, mobility work, foam rolling, etc.
Each workout should be followed by a cool down–some stretching and foam rolling (5 – 10 min).
Estimate 2 min rest in between sets or as long as needed to get the maximum output of the next set.
AMRAP = as many reps as possible.
The sets and reps listed (working sets) do not include any warm-ups sets.
The proper mechanics, posture, and form of any exercise are more important than weight being lifted.
Every 6thweek, take the weight down to 60% of regular weight. This is your de-load week which allows your muscles and central nervous system to recover. Not doing this can hinder muscular and cellular growth.

“If it doesn’t challenge you, don’t expect it tochange you”

MONDAY: CHEST

ExerciseSetsReps

FLAT BENCH PRESS38-10

INCLINE DUMBBELL PRESS38-10

DIPS3AMRAP

FLYES38-10

DUMBBELL PULLOVERS38-10

TUESDAY: BACK

ExerciseSetsRepsSINGLE ARM DUMBBELL ROWS 2 8-10

PULL-UPS3AMRAP

CHIN-UPS3AMRAP

BENT OVER BARBELL ROWS38-10

SEATED CABLE ROWS38-10

WEDNESDAY: LEGS

ExerciseSetsReps

SQUATS (Beg) (Inter) (Adv) 3-48-10

DEADLIFTS3-48-10

DUMBBELL LUNGES38-10

LEG EXTENSIONS38-10

HAMSTRING CURLS (PRONE VERS.)38-10

THURSDAY: OFF DAY – FOOD PREP DAY

*If desired, Abs may be performed. This may also serve as a food prep day.

FRIDAY: SHOULDERS

ExerciseSetsReps

BARBELL OVERHEAD PRESS38-10

DUMBBELL OVERHEAD PRESS38-10

LATERAL RAISES38-10

REVERSE FLYES38-10

DUMBBELL SHRUGS48-10

SATURDAY: ARMS – BICEPS AND TRICEPS

Exercise:BICEPSSetsReps

BARBELL CURL38-10

HAMMER CURL38-10

REVERSE FOREARM CURL38-10

EZ BAR/PREACHER CURL38-10

TRICEPS

SKULL CRUSHERS38-10

CABLE ROPE PULL DOWNS38-10

REVERSE STRAIGHT BAR PRESS DOWNS38-10

DIAMOND PUSH UPS3AMRAP

SUNDAY: OFF – FOOD PREP DAY

***Combine thisworkout with The Ultimate Nutritional Blueprint***

Some words of encouragement:

This workout will roughly last 1- 1.5 hours or so in the gym depending on your level of experience with the exercises, and most if not all of these exercises can be performed at any local gym. I must encourage each of you to take the time to learn the proper mechanics of each exercise – specifically the major presses, deadlifts, and the squats. Without proper mechanics, any of these exercises may cause more harm than good. So please watch all of the Training Videos included in the UFMB and become familiar with them before adding weight of any kind. Also, increase weight slowly and at a pace that you feel comfortable with. Be diligent and work hard. Many of these exercises can be performed with a simple demonstration as provided in this Blueprint (Ctrl +Click to follow links). As always, feel free to contact me via email with any questions you may have.