31

Custom Workouts

Embed Size (px)

DESCRIPTION

assh

Citation preview

Page 1: Custom Workouts
Page 2: Custom Workouts

Personalized

Workout Plans

Customized For Your Needs

By Sean Nalewanyj

http://www.MuscleGainTruth.com

Page 3: Custom Workouts

- Important Notice - Before beginning any new exercise, nutrition or dietary supplement program you should consult a physician first. The information presented herein is not meant to treat or prevent any disease or to provide the reader with medical advice. If you are looking for specific medical advice then you should obtain this information from a licensed health-care practitioner. This publication is intended for informational use only. Sean Nalewanyj and www.MuscleGainTruth.com will not assume any liability or be held responsible for any form of injury, personal loss or illness caused by the utilization of this information. The individual results obtained from the use of this program will vary from person to person and we make no guarantee as to the degree of results that you will personally achieve.

This publication is fully copyrighted and does not come with giveaway or resale rights. You may not sell or redistribute this report. It is reserved solely for MuscleGainTruth.com members. Copyright and illegal distribution violations will be prosecuted.

© 2007 - www.MuscleGainTruth.com - All Rights Reserved

___________________________________________________________________________________________________ © 2007 Sean Nalewanyj - All Rights Reserved Page 3 http://www.MuscleGainTruth.com/

Page 4: Custom Workouts

Table of Contents

Introduction

5

Physical Limitations 7

Shoulder Injury Level 1 8

Shoulder Injury Level 2 9

Shoulder Injury Level 3 10

Lower Back Injury Level 1 11

Lower Back Injury Level 2 12

Lower Back Injury Level 3 13

Knee Injury 14

Upper Body Only Workout 15

Total Body Injury Workout

16

Time Constraints 18

2-Day Workout A 19

2-Day Workout B 20

4-Day Workout A 22

4-Day Workout B

23

Equipment Limitations 25

Home Workout 27

Exercise Substitutions

28

Conclusion

___________________________________________________________________________________________________ © 2007 Sean Nalewanyj - All Rights Reserved Page 4 http://www.MuscleGainTruth.com/

Page 5: Custom Workouts

Introduction

Let’s face it; not everyone has the luxury of being able to follow a full-blown muscle-building

workout plan right down to the T. From injuries, to equipment limitations, to time

constraints, everyone has their own unique situation and this affects what kind of training

plan they’re able to implement. Very often we need to make modifications to our workout

schedule in order to adapt to our personal limitations. That’s why I created this special report

filled with customized training routines in order to meet your specific needs.

It’s important to keep in mind that the training routine I’ve outlined in the 26-week workout

plan is what I would consider to be ideal, so unless there’s a specific reason why you can’t

follow that workout plan, I would suggest sticking to it. I created this report specifically for

situations that are beyond your control, and for times when you have no other choice but to

make modifications.

This report is broken up into 3 main categories of modified routines…

1) Physical Limitations – This section contains workout routines that are customized for

different types of injuries that you may be facing. By altering the exercise selection, order

and rep ranges you can still get in a safe, effective workout in most situations.

2) Time Limitations – School, work and family can be a fulltime job, and sometimes this

can interfere with our workout schedule. In this section I’ll give you some other options by

changing the number of days that you train each week.

3) Equipment Limitations – Not everyone is able to join a gym, and many trainees would

rather perform their workouts in the comfort of their homes. In this section I’ll outline a step-

by-step plan that can be implemented using basic freeweight equipment.

Let’s get started!

___________________________________________________________________________________________________ © 2007 Sean Nalewanyj - All Rights Reserved Page 5 http://www.MuscleGainTruth.com/

Page 6: Custom Workouts

Physical Limitations

___________________________________________________________________________________________________ © 2007 Sean Nalewanyj - All Rights Reserved Page 6 http://www.MuscleGainTruth.com/

Page 7: Custom Workouts

Physical Limitations

Through intense weight training, sports and everyday wear-and-tear, a large percentage of

us are facing injuries that affect the kind of training that we’re capable of implementing.

From lower back problems to shoulder damage to knee pain, often we need to modify our

workout plan in order to accompany these injuries. In this section I’m going to outline several

routines that take these specific injuries into account.

Now, before you do ANYTHING, you should get the problem checked out by a professional.

You can’t simply leave the injury alone and hope that it magically heals itself. You should

always get a proper diagnosis as soon as possible so that you can take active steps to heal

the injury. For the time being, the workout routines in this section will allow you to stimulate

your muscles to grow while placing minimal stress on the joints and connective tissues.

These routines don’t guarantee anything, and you may find that even while implementing all

of the different modifications I’ve made you’re still experiencing pain. If this is the case then

you should stop the workout and take time off altogether.

You’ll find several different customized routines in this section including those specific to the

lower back, shoulders and knees as well as a few others that may be useful.

For some of the specific injuries you’ll find varying “levels”. For example, there is a “Shoulder

Level 1 Workout”, “Shoulder Level 2 Workout” and “Shoulder Level 3 Workout”. These levels

refer to how severe the injury is with “1” being the least severe and “3” being the most

severe. You can try implementing different levels to see which routine fits best for you.

When viewing the routines, make sure that you understand how to read the sets and reps for

each exercise. The first number refers to the number of sets that should be performed while

the second group of numbers refers to the rep range. For example, “2 x 5-7” means that you

should perform 2 sets of 5 to 7 reps.

___________________________________________________________________________________________________ © 2007 Sean Nalewanyj - All Rights Reserved Page 7 http://www.MuscleGainTruth.com/

Page 8: Custom Workouts

Shoulder Injury Level 1 Modifications Made 1) Dumbbell presses replacing all barbell presses – Dumbbells allow for a more natural range of motion as opposed to a barbell which keeps the arms on a fixed plane. 2) Wide-grip dips eliminated – Although a powerful muscle-builder, dips can be quite stressful to the shoulder joints. 3) Standing cable side laterals replacing standing dumbbell side laterals – The cable variation places less stress on the shoulder joint. Try to perform this movement slowly and under great control, using very little to no body momentum. 4) Dumbbell skull crushers replacing ez-bar skull crushers – The dumbbell variation is a more natural movement and therefore places less stress on the shoulder joints. Workout Routine Day1: Legs/Abs Squats – 2 x 5-7 Leg Press – 1 x 5-7 Stiff-Legged Deadlifts – 2 x 5-7 Lying Leg Curls – 1 x 5-7 Standing Machine Calf Raises – 2 x 10-12 Seated Machine Calf Raises – 1 x 5-7 Rope Crunches – 2 x 10-12 Swiss Ball Crunches – 1 x 10-12

Day2: Chest/Shoulders/Triceps Flat Dumbbell Press – 2 x 5-7 Incline Dumbbell press – 2 x 5-7 Decline Dumbbell Press – 2 x 5-7 Seated Overhead Dumbbell Press – 2 x 5-7 Standing Cable Side Laterals – 2 x 10-12 Cable Pushdowns – 2 x 5-7 Dumbbell Skull Crushers – 1 x 5-7

Day3: Back/Biceps/Forearms Deadlifts – 2 x 5-7 Overhand Chin-Ups – 2 x 5-7 Bent Over Barbell Rows – 2 x 5-7 Barbell Shrugs – 2 x 10-12 Barbell Curls – 2 x 5-7 Standing Alternating Dumbbell Curls – 1 x 5-7 Barbell Wrist Curls – 1 x 10-12

___________________________________________________________________________________________________ © 2007 Sean Nalewanyj - All Rights Reserved Page 8 http://www.MuscleGainTruth.com/

Page 9: Custom Workouts

Shoulder Injury Level 2 Modifications Made All modifications from Level 1 Routine plus… 1) Overhead presses removed – Although these are a powerful muscle builder for the shoulders and triceps, you now have no choice but to remove them altogether. 2) V-Bar pulldowns replacing overhand chin-ups – The v-bar variation places less stress on the shoulder joint than traditional overhand freeweight chin-ups. 3) Incline dumbbell presses performed last – Incline dumbbell presses are now moved to the end of the chest workout when strength is at its lowest. The incline press places more stress on the shoulders than the flat or decline variations, and by moving it to the end of the workout your strength will be lower and you won’t be able to handle as much weight. 4) Chest rep ranges increased slightly – Instead of 5 to 7 reps for all pressing movements, you should now increase that to 8 to 10. Lightening up the weights slightly will place less stress on your joints and connective tissues. 5) Decrease the intensity – For your chest pressing movements, you should no longer take your sets to all out muscular failure. Instead, you should train to the point where you believe that you are about 1-2 reps short of failure. (Because the intensity has decreased, a bit of extra volume has been added to the workout) Workout Routine Day1: Legs/Abs Squats – 2 x 5-7 Leg Press – 1 x 5-7 Stiff-Legged Deadlifts – 2 x 5-7 Lying Leg Curls – 1 x 5-7 Standing Machine Calf Raises – 2 x 10-12 Seated Machine Calf Raises – 1 x 5-7 Rope Crunches – 2 x 10-12 Swiss Ball Crunches – 1 x 10-12

Day2: Chest/Shoulders/Triceps Flat Dumbbell Press – 3 x 8-10 Decline Dumbbell Press – 3 x 8-10 Incline Dumbbell Press – 2 x 8-10 Standing Cable Side Laterals – 2 x 10-12 Cable Pushdowns – 2 x 5-7 Dumbbell Skull Crushers – 1 x 5-7

Day3: Back/Biceps/Forearms Deadlifts – 2 x 5-7 V-Bar Pulldowns – 2 x 5-7 Bent Over Barbell Rows – 2 x 5-7 Barbell Shrugs – 2 x 10-12 Barbell Curls – 2 x 5-7 Standing Alternating Dumbbell Curls – 1 x 5-7 Barbell Wrist Curls – 1 x 10-12

___________________________________________________________________________________________________ © 2007 Sean Nalewanyj - All Rights Reserved Page 9 http://www.MuscleGainTruth.com/

Page 10: Custom Workouts

Shoulder Injury Level 3 Modifications Made All modifications from Level 1 & 2 Routines plus… 1) Decline dumbbell press used as core chest movement – The decline angle places the least amount of stress on the shoulder joints and should be used as the main chest exercise. 2) All direct shoulder work eliminated – Side lateral raises have now been removed and the shoulders should not be directly trained at all. 4) Incline Dumbbell presses eliminated – Only flat and decline angles will be used for chest. 5) Rep ranges increased – Rep ranges have further increased from 8-10 up to 12-15 in order to allow for even lighter resistance. 6) Decrease the intensity - Sets should be performed to the point of difficulty, but nowhere near muscular failure. Because the intensity has decreased, more volume has been added to the workout. It is less stressful to perform more sets at a lower intensity than it is to perform fewer sets at a higher level of intensity. Workout Routine Day1: Legs/Abs Squats – 2 x 5-7 Leg Press – 1 x 5-7 Stiff-Legged Deadlifts – 2 x 5-7 Lying Leg Curls – 1 x 5-7 Standing Machine Calf Raises – 2 x 10-12 Seated Machine Calf Raises – 1 x 5-7 Rope Crunches – 2 x 10-12 Swiss Ball Crunches – 1 x 10-12

Day2: Chest/Shoulders/Triceps Decline Dumbbell Press – 3 x 10-15 Flat Dumbbell Press – 3 x 10-15 Flat Smith Machine Press – 3 x 10-15 Cable Pushdowns – 2 x 5-7 Dumbbell Skull Crushers – 2 x 5-7

Day3: Back/Biceps/Forearms Deadlifts – 2 x 5-7 V-Bar Pulldowns – 2 x 5-7 Bent Over Barbell Rows – 2 x 5-7 Barbell Shrugs – 2 x 10-12 Barbell Curls – 2 x 5-7 Standing Alternating Dumbbell Curls – 1 x 5-7 Barbell Wrist Curls – 1 x 10-12

___________________________________________________________________________________________________ © 2007 Sean Nalewanyj - All Rights Reserved Page 10 http://www.MuscleGainTruth.com/

Page 11: Custom Workouts

Lower Back Injury Level 1 Modifications Made 1) Rep ranges increased for core leg movements – Increasing the rep range will allow you to lighten up the weight, and this will place less stress on your lower back. 2) Core leg movements should be performed 1-2 reps short of failure – You should stop performing your squats, deadlifts, leg presses and stiff-legged deadlifts to the point of muscular failure. Perform the set until you feel that you are about 1-2 reps short of hitting failure. 3) Dumbbell lunges replacing the leg press – Dumbbell lunges place a lot less stress on the lower back than the leg press does and should therefore be performed in its place. 4) One-arm dumbbell rows replacing bent over barbell rows – The one-arm dumbbell row allows you to support your lower back by placing one of your knees up on a bench. 5) Dumbbell shrugs to replace barbell shrugs – By holding the dumbbells at your sides (rather than holding a barbell out in front of your body) you’ll place less stress on your lower back. 6) Weightlifting belt can be used if necessary – You can try using a weightlifting belt for your big compound movements that place stress on your lower back: squats, leg press, stiff-legged deadlifts, bent over rows and shrugs. Workout Routine Day1: Legs/Abs Squats – 2 x 12-20 (whichever rep range gives the least amount of stress) Dumbbell Lunges – 1 x 10-12 Stiff-Legged Deadlifts – 2 x 12-15 Lying Leg Curls – 1 x 10-12 Standing Machine Calf Raises – 2 x 10-12 Seated Machine Calf Raises – 1 x 5-7 Rope Crunches – 2 x 10-12 Swiss Ball Crunches – 1 x 10-12

Day2: Chest/Shoulders/Triceps Flat Barbell Press – 2 x 5-7 Incline Dumbbell Press – 2 x 5-7 Wide-Grip Dips – 2 x 5-7 Seated Overhead Dumbbell Press – 2 x 5-7 Standing Dumbbell Side Laterals – 2 x 10-12 Cable Pushdowns – 2 x 5-7 EZ-Bar Skull Crushers – 1 x 5-7

Day3: Back/Biceps/Forearms Deadlifts – 2 x 12-15 Overhand Chin-Ups – 2 x 5-7 One-Arm Dumbbell Rows – 2 x 5-7 Dumbbell Shrugs – 2 x 10-12 Barbell Curls – 2 x 5-7 Standing Alternating Dumbbell Curls – 1 x 5-7 Barbell Wrist Curls – 1 x 10-12

___________________________________________________________________________________________________ © 2007 Sean Nalewanyj - All Rights Reserved Page 11 http://www.MuscleGainTruth.com/

Page 12: Custom Workouts

Lower Back Injury Level 2 Modifications Made All modifications from Level Routine 1, plus… 1) Core leg movements should be performed several reps short of failure – You should be taking your sets to the point of difficulty, but several reps (3-4) short of muscular failure. 2) Stiff-legged deadlifts eliminated – Although a powerful muscle builder, this exercise places quite a bit of stress on the lower back and should therefore be eliminated from the routine. 3) Leg extensions used as a pre-exhaust movement for quads – By pre-exhausting your quads prior to performing your squats you’ll be using less weight overall and this will place the smallest amount of total stress on your lower back. 4) Squat and deadlift volume decreased – Instead of 2 sets of squats and deadlifts, decrease the volume down to just one set. Workout Routine Day1: Legs/Abs Leg Extensions – 2 x 10-12 Squats – 1 x 12-20 (whichever rep range gives the least amount of stress) Dumbbell Lunges – 2 x 10-12 Lying Leg Curls – 2 x 10-12 Standing Machine Calf Raises – 2 x 10-12 Seated Machine Calf Raises – 1 x 5-7 Rope Crunches – 2 x 10-12 Swiss Ball Crunches – 1 x 10-12

Day2: Chest/Shoulders/Triceps Flat Barbell Press – 2 x 5-7 Incline Dumbbell Press – 2 x 5-7 Wide-Grip Dips – 2 x 5-7 Seated Overhead Dumbbell Press – 2 x 5-7 Standing Dumbbell Side Laterals – 2 x 10-12 Cable Pushdowns – 2 x 5-7 EZ-Bar Skull Crushers – 1 x 5-7

Day3: Back/Biceps/Forearms Deadlifts – 1 x 12-15 Overhand Chin-Ups – 2 x 5-7 One-Arm Dumbbell Rows – 2 x 5-7 Dumbbell Shrugs – 2 x 10-12 Barbell Curls – 2 x 5-7 Standing Alternating Dumbbell Curls – 1 x 5-7 Barbell Wrist Curls – 1 x 10-12

___________________________________________________________________________________________________ © 2007 Sean Nalewanyj - All Rights Reserved Page 12 http://www.MuscleGainTruth.com/

Page 13: Custom Workouts

Lower Back Injury Level 3 Modifications Made All modifications from Level 1 & 2 Routines plus… 1) Squats and deadlifts eliminated – These are the 2 most powerful muscle-building exercises in your arsenal, but unfortunately they place a lot of stress on the lower back and should be eliminated altogether. Dumbbell lunges should be replaced as the core leg exercise, and the back workout should be restructured. 2) Lunges should be performed 1-2 reps short of muscular failure – Do not perform your lunges to full concentric muscular failure but rather to the point where you feel that you are 1-2 reps short of failure. 3) Seated cable rows replacing one-arm dumbbell rows – Seated rows place the least amount of stress on the lower back and should therefore replace the dumbbell rows. Workout Routine Day1: Legs/Abs Leg Extensions – 2 x 10-12 Dumbbell Lunges – 2 x 10-12 Lying Leg Curls – 2 x 10-12 Standing Machine Calf Raises – 2 x 10-12 Seated Machine Calf Raises – 1 x 5-7 Rope Crunches – 2 x 10-12 Swiss Ball Crunches – 1 x 10-12

Day2: Chest/Shoulders/Triceps Flat Barbell Press – 2 x 5-7 Incline Dumbbell Press – 2 x 5-7 Wide-Grip Dips – 2 x 5-7 Seated Overhead Dumbbell Press – 2 x 5-7 Standing Dumbbell Side Laterals – 2 x 10-12 Cable Pushdowns – 2 x 5-7 EZ-Bar Skull Crushers – 1 x 5-7

Day3: Back/Biceps/Forearms Overhand Chin-Ups – 3 x 5-7 Seated Cable Rows – 3 x 5-7 Dumbbell Shrugs – 2 x 10-12 Barbell Curls – 2 x 5-7 Standing Alternating Dumbbell Curls – 1 x 5-7 Barbell Wrist Curls – 1 x 10-12

___________________________________________________________________________________________________ © 2007 Sean Nalewanyj - All Rights Reserved Page 13 http://www.MuscleGainTruth.com/

Page 14: Custom Workouts

Knee Injury

Knee injuries can be very complicated and can be caused by a large number of different things such as arthritis, damaged cartilage or even a cyst. Instead of writing out customized routines for different levels of knee injuries, I decided to simply layout a “base” routine, and then allow you to make modifications to that routine based on your personal situation. Here is the ideal base routine, and below it you can find some recommended modifications laid out in the progressive order that you should make them.

Workout Routine Day1: Legs/Abs Squats – 2 x 5-7 Leg Press – 1 x 5-7 Stiff-Legged Deadlifts – 2 x 5-7 Lying Leg Curls – 1 x 5-7 Standing Machine Calf Raises – 2 x 10-12 Seated Machine Calf Raises – 1 x 5-7 Rope Crunches – 2 x 10-12 Swiss Ball Crunches – 1 x 10-12

Day2: Chest/Shoulders/Triceps Flat Barbell Press – 2 x 5-7 Incline Dumbbell press – 2 x 5-7 Wide-Grip Dips – 2 x 5-7 Seated Overhead Dumbbell Press – 2 x 5-7 Standing Dumbbell Laterals – 2 x 10-12 Cable Pushdowns – 2 x 5-7 Dumbbell Skull Crushers – 1 x 5-7

Day3: Back/Biceps/Forearms Deadlifts – 2 x 5-7 Overhand Chin-Ups – 2 x 5-7 Bent Over Barbell Rows – 2 x 5-7 Barbell Shrugs – 2 x 10-12 Barbell Curls – 2 x 5-7 Standing Alternating Dumbbell Curls – 1 x 5-7 Barbell Wrist Curls – 1 x 10-12

Recommended Modifications

1) Increase rep ranges for core leg movements/deadlifts – Instead of performing heavy sets in the 5-7 rep range, you should lighten up the weight and perform higher rep sets in the range of 12-20 depending on what is most comfortable for you. You should do this for any exercises that you cause you discomfort.

2) Decrease the intensity – Stop performing your sets to muscular failure, and instead perform your sets at the highest level of intensity that you can without stressing your knees heavily. 3) Eliminate exercises that cause discomfort – If your knee pain is posing a big problem, the next best thing is to simply eliminate all exercises that are causing you pain. You can find appropriate substitutions at the end of this manual.

___________________________________________________________________________________________________ © 2007 Sean Nalewanyj - All Rights Reserved Page 14 http://www.MuscleGainTruth.com/

Page 15: Custom Workouts

Upper Body Only

This is a specific “upper body only” routine that I put together for those that absolutely cannot train their legs. This routine should not be used as an excuse to neglect your lower body; it has been included for those that truly and honestly have no choice but to train their upper body only. You’ll notice that there is optional calf work included with the Day1 workout. If you’re capable of training calves then you should include these in your routine.

Day1: Back Overhand Chin-Ups – 2 x 5-7 One-Arm Dumbbell Rows – 2 x 5-7 V-Bar Pulldowns – 2 x 5-7 Seated Cable Rows – 2 x 5-7 Dumbbell Shrugs – 2 x 10-12 **Standing Machine Calf Raises – 2 x 10-12 **Seated Machine Calf Raises – 1 x 5-7

Day2: Chest/Abs

Flat Barbell Bench Press – 2 x 5-7 Incline Dumbbell Press – 2 x 5-7 Wide-Grip Dips – 2 x 5-7 Rope Crunches – 2 x 10-12 Swiss Ball Crunches – 2 x 10-12 Day3: Shoulders/Biceps/Triceps

Seated Overhead Dumbbell Press – 2 x 5-7 Standing Dumbbell Side Laterals – 2 x 10-12 Cable Pushdowns – 2 x 5-7 Barbell Curls – 2 x 5-7 EZ-Bar Skull Crushers – 2 x 5-7 Standing Alternating Dumbbell Curls – 2 x 5-7

___________________________________________________________________________________________________ © 2007 Sean Nalewanyj - All Rights Reserved Page 15 http://www.MuscleGainTruth.com/

Page 16: Custom Workouts

Total-Body Injury Workout

This routine has been put together for those that simply cannot follow the traditional heavy and intense routines that I typically recommend. If you have a history of joint problems and are simply looking for a routine that can help you to get into the gym and stay in shape (but not necessarily maximize your muscle and strength gains) then the following routine can help you to achieve that without placing undo stress on your joints and connective tissues. The intensity that you choose to perform this workout at is completely up to you and depends on your personal situation. Your goal should be to perform it with the highest level of intensity that you can while keeping joint discomfort at a minimum.

Day1: Legs/Abs Dumbbell Lunges – 3 x 10-12 Lying Leg Curls – 3 x 10-12 Standing Machine Calf Raises – 2 x 12-15 Seated Machine Calf Raises – 2 x 10-12 Rope Crunches – 2 x 10-12 Swiss Ball Crunches – 2 x 15

Day2: Chest/Shoulders/Triceps

Flat Dumbbell Press – 3 x 10-12 Incline Dumbbell Press – 3 x 10-12 Decline Dumbbell Press – 3 x 10-12 Seated Overhead Dumbbell Press – 2 x 10-12 Standing Cable Side Laterals – 2 x 10-12 Cable Pushdowns – 2 x 10-12 Dumbbell Skull Crushers – 2 x 10-12

Day3: Back/Biceps/Forearms

Lat Pulldowns – 3 x 10-12 One-Arm Dumbbell Rows – 3 x 10-12 V-Bar Pulldowns – 2 x 10-12 Seated Cable Rows – 2 x 10-12 Barbell Curls – 2 x 10-12 Standing Alternating Dumbbell Curls – 2 x 10-12 Barbell Wrist Curls – 2 x 10-12

___________________________________________________________________________________________________ © 2007 Sean Nalewanyj - All Rights Reserved Page 16 http://www.MuscleGainTruth.com/

Page 17: Custom Workouts

Time Constraints

___________________________________________________________________________________________________ © 2007 Sean Nalewanyj - All Rights Reserved Page 17 http://www.MuscleGainTruth.com/

Page 18: Custom Workouts

Time Constraint Workouts

As far as I’m concerned, 3 weight training workouts per week is ideal for stimulating

maximum muscle growth and allowing for optimal recovery time in between training

sessions. Unless there is a specific reason why you can’t find time to execute the 3 weekly

workouts outlined in the 26-week workout plan, then I’d suggest sticking to that schedule.

With the proper planning and dedication, I feel that anyone should be able to squeeze in 3

weekly workouts regardless of their situation.

Whether this means changing the time that you train, switching to a home-based workout or

simply getting more serious about your training program, 3 workouts per week is not too

much to ask in most situations.

However, if you honestly and truly cannot squeeze 3 workouts into your schedule no matter

what, then the 2-day per week routines outlined in this section are the next best thing. I’ve

included 2 different schedules, and I would encourage you try both in order to see which

works best for you. You’ll have to keep two things in mind in regards to these routines…

a) They don’t follow the traditional guidelines outlined in my e-book – With only 2

workouts per week, it’s impossible to implement all of the regular guidelines that I

recommend. The number of sets per exercise, the body part groupings and the frequency all

have to change in order to accommodate the new schedule.

b) These workouts are highly demanding – Since you’ll only be training twice per week,

this means that you’ll be training more muscle groups on each given day. The more muscle

groups you train, the more stress you place on your body, and you’ll find that these routines

really do take a lot out of you. So in short, be prepared!

___________________________________________________________________________________________________ © 2007 Sean Nalewanyj - All Rights Reserved Page 18 http://www.MuscleGainTruth.com/

Page 19: Custom Workouts

2-Day Workout (A)

This routine follows the concept of full-body workouts. Each workout is based around 3 major compound lifts to begin the session, followed by 4 supplementary exercises in order to make sure that the entire body is stimulated.

You should perform a full weight acclimation warmup for the first major exercise, and then 2-3 quick and easy warmup sets for the 2nd and 3rd exercise. After that you can motor through the rest of the workout.

Day1 Squats – 2 x 5-7 Seated Overhead Dumbbell Press – 2 x 5-7 Overhand Chin-Ups – 2 x 5-7 Standing Dumbbell Side Laterals – 1 x 10-12 Cable Pushdowns – 2 x 5-7 Standing Machine Calf Raises – 2 x 10-12 Stiff-Legged Deadlifts – 1 x 5-7 Day2: Rest Day3: Rest Day4: Rest Day5 Deadlifts – 2 x 5-7 Incline Dumbbell Press – 2 x 5-7 Bent Over Barbell Rows – 2 x 5-7 Rope Crunches – 2 x 10-12 Barbell Shrugs – 1 x 10-12 Barbell Curls – 2 x 5-7 Farmers Walks x 1 Day6: Rest Day7: Rest

___________________________________________________________________________________________________ © 2007 Sean Nalewanyj - All Rights Reserved Page 19 http://www.MuscleGainTruth.com/

Page 20: Custom Workouts

2-Day Workout (B) This routine is based on the split of “legs/arms/abs” and “chest/back/shoulders”. On Day1, You should perform a full weight acclimation warmup for the squats, and 2-3 quick and easy warmup sets for each arm movement.

On Day2, You should perform a full weight acclimation warmup for both the deadlifts and the incline dumbbell press. I would suggest performing the warm-ups simultaneously by alternating back and forth between each exercise as this will save time once the actual workout begins. Day1 Squats – 2 x 5-7 Leg Press – 1 x 5-7 Stiff-Legged Deadlifts – 2 x 5-7 Standing Machine Calf Raises – 1 x 10-12 Seated Machine Calf Raises – 1 x 5-7 Rope Crunches – 1 x 10-12 Swiss Ball Crunches – 1 x 10-12 Barbell Curls – 2 x 5-7 Cable Pushdowns – 2 x 5-7 Day2: Rest Day3: Rest Day4: Rest Day5 Deadlifts – 2 x 5-7 Incline Dumbbell Press – 2 x 5-7 Overhand Chin-Ups – 2 x 5-7 Wide-Grip Dips – 2 x 5-7 Bent Over Barbell Rows – 2 x 5-7 Seated Overhead Dumbbell Press – 2 x 5-7 Standing Dumbbell Side Laterals – 1 x 10-12 Day6: Rest

Day7: Rest

___________________________________________________________________________________________________ © 2007 Sean Nalewanyj - All Rights Reserved Page 20 http://www.MuscleGainTruth.com/

Page 21: Custom Workouts

Additional Workouts

I was a bit hesitant to post these additional workouts since we all know that I’m a huge

advocate of low volume, infrequent routines. As long as you train with full intensity and effort

on each and every workout, I really don’t feel that it’s necessary to be in the gym anymore

than 3 days per week.

But that being said, I wanted to provide you with as many options as possible, and so I’ve

gone ahead and included 2 other “4 day” per week routines. There are two situations and

two situations only where you may want to implement one of these 4 day schedules…

1) You’re an experienced lifter – If you’ve been training for a couple of years now and

you want to get a bit more flexible with your schedule and try something new, a 4 day a

week routine might be a reasonable option to try out.

2) You have “better then average” genetics – If you don’t consider yourself a

“hardgainer” and you find that you can naturally pack on muscle at a fairly quick pace, then

you probably have a fairly quick recovery rate as well. For this reason, you might be able to

get away with trying out a 4 day per week routine to see how your body responds.

If you don’t fit into either of those two categories, then I would strongly urge you to stick

with the traditional 3-day per week routines. 4-day per week routines result in more

“overlap” throughout the week (stimulation of the same muscle groups more than once) and

are more stressful to the entire body as a whole.

If you do fit one of those descriptions, here are a couple of 4-day per week routines that you

might want to try out…

___________________________________________________________________________________________________ © 2007 Sean Nalewanyj - All Rights Reserved Page 21 http://www.MuscleGainTruth.com/

Page 22: Custom Workouts

4-Day Workout (A)

Day1: Back/Forearms Deadlifts – 2 x 5-7 Overhand Chin-Ups – 2 x 5-7 Bent Over Barbell Rows – 2 x 5-7 Barbell Shrugs – 2 x 10-12 Barbell Wrist Curls – 1 x 10-12 Farmers Walks x 1

Day2: Chest/Calves Flat Barbell Bench Press – 2 x 5-7 Incline Dumbbell Press – 2 x 5-7 Wide-Grip Dips – 2 x 5-7 Standing Machine Calf Raises – 2 x 10-12 Seated Machine Calf Raises – 2 x 5-7

Day3: Rest

Day4: Thighs/Abs Squats – 2 x 5-7 Leg Press – 2 x 5-7 Stiff-Legged Deadlifts – 2 x 5-7 Leg Curls – 1 x 5-7 Rope Crunches – 2 x 10-12 Swiss Ball Crunches – 2 x 10-12

Day5: Shoulders/Biceps/Triceps Seated Overhead Dumbbell Press – 2 x 5-7 Standing Dumbbell Side Laterals – 2 x 10-12 Barbell Curls – 2 x 5-7 Cable Pushdowns – 2 x 5-7 Standing Dumbbell Curls – 1 x 5-7 EZ-Bar Skull Crushers – 1 x 5-7

Day6: Rest

Day7: Rest

___________________________________________________________________________________________________ © 2007 Sean Nalewanyj - All Rights Reserved Page 22 http://www.MuscleGainTruth.com/

Page 23: Custom Workouts

4-Day Workout (B)

Day1: Thighs/Abs Squats – 2 x 5-7 Leg Press – 2 x 5-7 SLDL – 2 x 5-7 Leg Curls – 1 x 5-7 Rope Crunches – 2 x 10-12 Swiss Ball Crunches – 2 x 10-12

Day2: Chest/Triceps Flat Barbell Bench Press – 2 x 5-7 Incline Dumbbell Press – 2 x 5-7 Wide-Grip Dips – 2 x 5-7 Cable Pushdowns – 2 x 5-7 EZ-Bar Skull Crushers – 1 x 5-7

Day3: Rest

Day4: Lats/Biceps Overhand Chin-Ups – 2 x 5-7 Bent Over Barbell Rows – 2 x 5-7 V-Bar Pulldowns – 1 x 5-7 Seated Cable Rows – 1 x 5-7 Barbell Curls – 2 x 5-7 Standing Dumbbell Curls – 1 x 5-7

Day5: Traps/Shoulders/Forearms Deadlifts – 2 x 5-7 Seated Overhead Dumbbell Press – 2 x 5-7 Standing Dumbbell Side Laterals – 2 x 10-12 Barbell Shrugs – 2 x 10-12 Barbell Wrist Curls – 1 x 10-12 Farmers Walks x 1

Day6: Rest

Day7: Rest

___________________________________________________________________________________________________ © 2007 Sean Nalewanyj - All Rights Reserved Page 23 http://www.MuscleGainTruth.com/

Page 24: Custom Workouts

Equipment Limitations

___________________________________________________________________________________________________ © 2007 Sean Nalewanyj - All Rights Reserved Page 24 http://www.MuscleGainTruth.com/

Page 25: Custom Workouts

Introduction

If you think that you need to join a gym in order to see significant muscle-building results,

think again! If you’d prefer to train from the comfort of your home, you most definitely can

as long as you have the right equipment. There are 5 pieces of equipment that you’ll need in

order to get the most out of your home workout…

1) A barbell and weight plates – This should go without saying. A barbell is the most

basic piece of equipment you can get, and must be included in your routine.

2) Adjustable dumbbells – Again, dumbbells are a staple part of any effective muscle-

building routine. If you cannot afford a full set of dumbbells, you’d be best to purchase those

that are adjustable and allow you to manually change the weights on and off.

3) A bench – You’ll need this to perform your bench presses and you should ideally

purchase a bench that has an incline adjustment.

4) A squat rack – You’ll either need to purchase a regular power rack, or some other kind

of apparatus that allows you to squat safely. The bottom line is that you need a piece of

equipment that allows you to unrack a loaded bar, and return that bar to the rack safely at

the end of the set. In addition, there should be a system in place that allows you to “bail” in

case you reach muscular failure during the set. This could mean resting the bar on a set of

safety pins (which are found in a power rack) or dropping the bar off of your back onto the

floor.

5) A chin-up bar – You can purchase chin-up bars at most sports equipment stores. They

sell for a cheap price and can fit inside of a doorframe.

___________________________________________________________________________________________________ © 2007 Sean Nalewanyj - All Rights Reserved Page 25 http://www.MuscleGainTruth.com/

Page 26: Custom Workouts

In addition, you must make sure that you have enough weight to allow for steady upward

progression in weight on a consistent basis.

As you know, the entire basis for building muscle is to continually add more weight to the bar

over time, and if you don’t have enough weights to allow for this you’ll be dead in the water.

If you have all 5 of these pieces of equipment covered (and enough weight to allow for

continued progression) then you can certainly see equal muscle-building results training from

home.

On the following page I’m going to outline what I would consider to be the “ideal” home

workout. If there are certain exercises that you can’t perform due to equipment limitations,

then please refer to the next page, as I’ll go through point for point and outline common

problems that you might face and how to solve them.

___________________________________________________________________________________________________ © 2007 Sean Nalewanyj - All Rights Reserved Page 26 http://www.MuscleGainTruth.com/

Page 27: Custom Workouts

Ideal Home Workout

Day1: Legs/Abs Squats – 2 x 5-7 Barbell or Dumbbell Lunges – 1 x 5-7 Stiff-Legged Deadlifts – 2 x 5-7 Standing One-Legged Dumbbell Calf Raises – 2 x 10-12 Seated Barbell Calf Raises – 1 x 5-7 Weighted Situps or Crunches – 2 x 10-12 Weighted Leg Raises – 1 x 10-12 Day2: Chest/Shoulders/Triceps Flat Barbell Press – 2 x 5-7 Incline Dumbbell Press – 2 x 5-7 Wide-Grip Dips – 2 x 5-7 Seated Overhead Dumbbell Press – 2 x 5-7 Standing Dumbbell Side Laterals – 1 x 10-12 EZ-Bar Skull Crushers – 2 x 5-7 Overhead Dumbbell Extensions – 1 x 5-7 Day3: Back/Biceps/Forearms Deadlifts – 2 x 5-7 Overhand Chin-Ups – 2 x 5-7 Bent Over Barbell Rows – 2 x 5-7 Barbell Shrugs – 2 x 10-12 Barbell Curls – 2 x 5-7 Standing Alternating Dumbbell Curls – 1 x 5-7 Barbell Wrist Curls – 1 x 10-12

___________________________________________________________________________________________________ © 2007 Sean Nalewanyj - All Rights Reserved Page 27 http://www.MuscleGainTruth.com/

Page 28: Custom Workouts

Home Workout Modifications

Please read below, as I’m going to go through each individual workout and outline some

common obstacles that you might face and how to overcome them.

Day1: Legs/Abs

- If you don’t have a squat rack – get one! This is a critical muscle-building exercise and must

be included in your routine if you want to see the best possible results. If this is completely

impossible, then your thigh workout should look like this…

Barbell or Dumbbell Lunges – 3 x 5-7

Stiff-Legged Deadlifts – 2 x 5-7

This is the only real obstacle that I can see for this workout.

Day2: Chest/Shoulders/Triceps

- Many of you who are training from home won’t have the luxury of a spotter for your bench

presses. If this is the case, then you’ll need to switch to dumbbell presses. Training to failure

is a critical aspect of this program, and you absolutely should NEVER perform a barbell press

without a spotter as this is extremely dangerous. If you don’t have a spotter, replace the flat

barbell bench press with a flat dumbbell press.

- If you don’t have a dip stand, you can try using the back of 2 sturdy chairs to perform your

dips. Make sure that the chairs can easily withstand the weight and that there is no risk of

them collapsing. If this isn’t possible, then the next best option is to replace the dips with a

decline barbell or dumbbell press. If you don’t have a decline angle on your bench, then any

other basic barbell or dumbbell press (flat or incline) can be subbed in.

___________________________________________________________________________________________________ © 2007 Sean Nalewanyj - All Rights Reserved Page 28 http://www.MuscleGainTruth.com/

Page 29: Custom Workouts

If you don’t have a spotter and dumbbells are your only option, then your chest workout

should look like this:

Flat dumbbell press – 3 x 5-7

Incline dumbbell press – 3 x 5-7

- If you don’t have an EZ-Curl bar for your skull crushers, you can either use a basic straight

bar or dumbbells instead.

Day3: Back/Biceps/Forearms

- The only possible issue for this workout is in regards to the chin-ups. If you aren’t able to

purchase a chin-up bar and have no other apparatus that allows you to perform this exercise

(in addition, you do not have access to a lat pulldown machine), then you’ll simply have to

substitute in another basic rowing movement. Bent over dumbbell rows or one-arm dumbbell

rows will be the proper substitution. Your back workout should then look like this:

Deadlifts – 2 x 5-7

Bent over barbell rows – 2 x 5-7

Bent over dumbbell rows OR one-arm dumbbell rows – 2 x 5-7

+ The rest of the workout as normal

___________________________________________________________________________________________________ © 2007 Sean Nalewanyj - All Rights Reserved Page 29 http://www.MuscleGainTruth.com/

Page 30: Custom Workouts

Exercise Substitutions

In this section I’m going to outline appropriate substitutions for some common exercises that you’ll find in the routines.

Squats – Leg Press, Barbell Lunges, Dumbbell Lunges

Leg Press – Barbell Lunges, Dumbbell Lunges

Stiff-Legged Deadlifts – Good Mornings, Lying Leg Curls, Seated Leg Curls

Lying Leg Curls – Seated Leg Curls, Good Mornings

Standing Machine Calf Raises – Standing One-Legged Dumbbell Calf Raises, Standing Barbell Calf Raises

Seated Machine Calf Raises – Seated Barbell Calf Raises, Leg Press Calf Raises

Rope Crunches – Weighted Situps, Weighted Crunches

Swiss Ball Crunches – Decline Weighted Situps, Weighted Crunches, Weighted Leg Raises

Flat Barbell Bench Press – Flat Dumbbell Press (Ultimately any basic flat or decline press using barbells or

dumbbells is fine)

Wide-Grip Dips – Decline Barbell Press, Decline Dumbbell Press (Ultimately any basic flat or decline press

using barbells or dumbbells is fine here as well)

Cable Pushdowns – EZ-Bar Skull Crushers, Dumbbell Skull Crushers, Overhead Dumbbell Extensions,

Overhead EZ-Bar Curl Extensions, Close-Grip Bench Presses, Narrow-Grip Dips

EZ-Bar Skull Crushers – Cable Pushdowns, Dumbbell Skull Crushers, Overhead Dumbbell Extensions,

Overhead EZ-Bar Curl Extensions, Close-Grip Bench Presses, Narrow-Grip Dips

Deadlifts – There really is no direct substitute for deadlifts. If you are unable to perform deadlifts, please refer

to one of the restructured back routines from the injury section of this report.

Overhand Chin-Ups – Overhand Lat Pulldowns, Underhand Lat Pulldowns, Bent Over Dumbbell Rows, One-

Arm Dumbbell Rows

___________________________________________________________________________________________________ © 2007 Sean Nalewanyj - All Rights Reserved Page 30 http://www.MuscleGainTruth.com/

Page 31: Custom Workouts

Conclusion

If you have a specific limitation such as an injury, lack of equipment, time constraint or some

other matter, then hopefully you found an appropriate workout in this report in order to suit

your needs.

I tried to provide as many different solutions as possible so that no one would be left in the

dark or be confused about what modifications to make to their routine.

If after reading this report you still haven’t found an appropriate solution, then you’ll

probably need a customized routine created specifically for you.

If you’re a Gold member and are still within your 3-month one-on-one consultation period,

simply send me an email and I can personally create a routine just for you. If you aren’t a

Gold member or if your consultation period expired, visit the members area for information

on how to upgrade.

All the best with your training efforts,

___________________________________________________________________________________________________ © 2007 Sean Nalewanyj - All Rights Reserved Page 31 http://www.MuscleGainTruth.com/