Traps Commando Workout

Traps Commando Workout

Training hard, concentration & consistency is the key to any program. This is not for the faint hearted I don’t believe in beating around the bush so jump straight into hard training, Shocking the body into a reaction.,You have to truly believe that a program does work so throw yourself into this program 100% . I don’t do things by half, neither should you.Training at this level is intense & fast acting. But remember how the body works. As much as you train hard, You also need to know that you have to rest , refuel & then rebuild . Sleep, Food, Rest are the right balance. its imperative that you do those things

1- Train Hard, Push yourself every training session. But also listen to your body, You do not need an injury. Always be positive. Think- ' I can' ' I will' or better yet just ' shut up and train'

2- Refuel, Good food is essential Forget what everybody else is doing. Eat good food. You want to lose or gain weight eat properly. You want a ripped body- well its made in the kitchen. You want to have big and more importantly strong muscles- It starts in the kitchen. Drink at least 1.5 litres of water everyday. Its not that hard

3- Sleep, You must sleep around 8-10 hrs every night. Its helps with recovery. After a few hours sleeping your body releases HGH(human growth hormone) naturally. Good sleep will release this. Aiding in building stronger muscles and recovery after a tough training sessions.

OUTLINE OF WHAT THE TRAINING WILL DO.

Build Solid Muscle, Strip Fat, Cut you up, Explode your mental and physical conditioning through the roof. This is your training program to elite fitness.. Get to Work

Traps Commando Workout

RECORDING YOUR RESULTS,

Please buy a little black workout book to record your results it’s the best way to keep your training on track. keep those strength & stamina gains going up. Monitor Your progress, Record weight and height measurements. Hip and waist measurements. Measure your Guns and your thighs etc. etc. Also take lots of Photos. Buy a disposable camera or use a digital camera. Take a few 'Money shots' as well as some normal before and after shots. As well as photos of you training. It really helps will motivation....

Phase 1

Week 1

day 1- Upper Body circuit

Push ups 5-8-15-8-5 (make them atlas or Warrior T or Ring Push ups, you choose)

Bent Over row 5-8-15-8-5

Shoulder press(barbell/dumbell must be standing!) 5-8-15-8-5

Bicep curls 5-8-15-8-5

Tricep dips 5-8-15-8-5

5-8-15-8-5 Done as a circuit. Do five reps of each exercise(no rest in between) then 8 reps(no rest) then 15 (no rest)then 8(no rest) then 5(no rest).

No rest allowed. Record your workout time and try and beat it next time. Use barbell. Use good form, sloppy form only leads to a shit workout and injuries. Use a weight heavy enough that you can perform 12 reps of biceps curls. That way your last few reps are mega hard.

Do your cardio program see attached.

Traps Commando Workout

Day 2 lower body circuit

Barbell Squats 10-15-20-15-10

Lunges10-15-20-15-10

Calf raises 10-15-20-15-10

Step ups10-15-20-15-10(do these like your sprinting/dont walk up them)

Straight leg dead lifts(warm up for this or you will be very SORE) 10-15-20-15-10

10-15-20-15-10 Done as a circuit. Do 10 reps of each exercise(no rest in between) then 15 reps then 20 then 15 then 10. Don't forget cardio

Day 3 do cardio.

Day 4 Upper Body circuit

Push ups 5-8-15-8-5 (make them atlas or Warrior T or Ring Push ups, you choose)

Bent Over row 5-8-15-8-5

Shoulder press(barbell standing) 5-8-15-8-5

Bicep curls 5-8-15-8-5

Tricep dips 5-8-15-8-5( do paralel bar dips if you can)

5-8-15-8-5 Done as a circuit. Do five reps of each exercise(no rest in between) then 8 reps then 15 then 8 then 5. Don't forget your Cardio

Traps Commando Workout

Day 5 lower body circuit

Barbell Squats 10-15-20-15-10

Lunges10-15-20-15-10

Calf raises 10-15-20-15-10

Step ups10-15-20-15-10

Straight leg dead lifts(warm up for this or you will be very SORE) 10-15-20-15-10 10-15-20-15-10 Done as a circuit. Do 10 reps of each exercise(no rest in between) then 15 reps then 20 then 15 then 10. Day OFF from Cardio

Day 6 Upper Body circuit

Push ups 5-8-15-8-5 (make them atlas or Warrior T or Ring Push ups, you choose)

Bent Over row 5-8-15-8-5

Shoulder press(barbell standing) 5-8-15-8-5

Bicep curls 5-8-15-8-5

Tricep dips 5-8-15-8-5

Plus cardio

End of week 1 Congrats, Don't forget to take pics and keep a training diary.

Traps Commando Workout

Week 2 & 3 (mental conditioning)

Weeks 2 and 3 are very hard mentally, especially the upper body days. Just remember to train hard, eat well, and Sleep a lot. You have to really push yourself and tell yourself you are doing well as these 2 weeks are very draining. But the results will speak for themselves. Be positive and supportive.

Day 1 Upper Body

Lateral Raises 15-25-15

bench press 15-25-15

Bent over row 15-25-15

Shoulder press 15-25-15

Bicep Curls 15-25-15

Atlas Push ups/Ring Push ups 15-25-15

• Cardio

day 2 lower

Static wall squat( do this only once at the start of workout) for as long as possible. It hurts like help but try and go for at least 1-2 min when you are new to this exercise.

Then lower body circuit

Straight legged dead lift 10-15-25-15-10

Calf raises 10-15-25-15-10

Traps Commando Workout

Reverse lunges 10-15-25-15-10

Barbell squats 10-15-25-15-10

• + cardio

day 3 cardio

Day 4

Push ups 5-8-15-8-5 (make them atlas or Warrior T or Ring Push ups, you choose)

Bent Over row 5-8-15-8-5

Shoulder press(barbell standing) 5-8-15-8-5

Bicep curls 5-8-15-8-5

Tricep dips 5-8-15-8-5

Plus cardio

Day 5

Static wall squat( do this only once at the start of workout) for as long as possible. It hurts like help but try and go for at least 1-2 min when you are new to this exercise.

Then lower body circuit

Straight legged dead lift 10-15-25-15-10

Calf raises 10-15-25-15-10

Reverse lunges 10-15-25-15-10

Traps Commando Workout

Barbell squats 10-15-25-15-10

No Cardio today

Day 6

Upper Body

Lateral Raises 15-25-15

bench press 15-25-15

Bent over row 15-25-15

Shoulder press 15-25-15

Bicep Curls 15-25-15

Atlas Push ups 15-25-15

• Cardio

Week 4- Finally something different :)

this week is recovery do not skip it

Cardio Power circuit

Tricep dips 10-15-10

Step ups 10-15-10

Push ups 10-15-10

Traps Commando Workout

Reverse lunges 10-15-10

Squat thrusts or burpees. 10-15-10

Plus cardio

Day 2

Barbell cleans 10-15-8

Alternate squat thrusts 10-15-8

Push ups 10-15-8

Burpees 10-15-8

Bent over rows 10-15-8

Step ups 10-15-8

Bicep curls 10-15-8

Burpees 10-15-8

tricep dips 10-15-8

Sumo wide leg squats 10-15-8

Day 3

Cardio Power circuit

Tricep dips 10-15-10

Traps Commando Workout

Step ups 10-15-10

Push ups 10-15-10

Reverse lunges 10-15-10

Squat thrusts or burpees. 10-15-10

Plus cardio

day 4

Barbell cleans 10-15-8

Alternate squat thrusts 10-15-8

Push ups 10-15-8

Burpees 10-15-8

Bent over rows 10-15-8

Step ups 10-15-8

Bicep curls 10-15-8

Burpees 10-15-8

tricep dips 10-15-8

Sumo wide leg squats 10-15-8

Day 5

Traps Commando Workout

Cardio Power circuit

Tricep dips 10-15-10

Step ups 10-15-10

Push ups 10-15-10

Reverse lunges 10-15-10

Squat thrusts or burpees. 10-15-10

Plus cardio

Day 6

Barbell cleans 10-15-8

Alternate squat thrusts 10-15-8

Push ups 10-15-8

Burpees 10-15-8

Bent over rows 10-15-8

Step ups 10-15-8

Bicep curls 10-15-8

Burpees 10-15-8

Traps Commando Workout

tricep dips 10-15-8

Sumo wide leg squats 10-15-8

that's one month mate. You should be feeling and looking great. Congrats on making it this far. Keep tracking your workouts with photos and keep a diary. By now you should be ready for some more advanced lifts. You should be pretty fit and muscular by now... well done. Now are you ready to take the next step..

Phase 2

SETS REPS & INTENSITY

4 SETS 1 WARM UP/light set for form +3 REAL SETS (working hard sets).15 REPS FOR EACH SET IN PERFECT FORM.Do them in a circuit like the other workouts. This helps simultaneously in burning fat and building muscle6 WEEK PLAN I have devised a week just follow this for 6 weeks bye repeating week 1 exercises but I want you to alternate between reps and weight.FOR EXAMPLEWEEK ONE 15 REPS HEAVY WEIGHT IE LAST 2 REPS ARE TOUGH.WEEK TWO 10 REPS INCREASE THE WEIGHT PLEASE BYE 10%(LOWER SETS UP THE WEIGHT)WEEK THREE 20 REPS BACK TWO WEEK ONE WEIGHTWEEK FOUR 8 REPS 5% INCREASE ON WEEK TWO(LOWER SETS, PUMP UP THAT WEIGHT)WEEK FIVE 25 REPS AT WEEK ONE WEIGHT( FEEL THE BURN BABY)WEEK SIX 6 REPS 5% INCREASE OF WEIGHT FROM WEEK FOUR.( THIS SHOULD BE FUCKING HEAVY AND HARD. JUST REMEMBER TO BRING IT TO EVERY WORKOUT.

This is why its so important to record your results & monitor your progress .

EXERCISES

1 CLEAN & PRESS / OLYMPIC LIFTS (SHOULDERS) or clean and jerk(the c & p is easier and safer to learn and do, unless you are familiar with the clean and jerk dont do it)

2 SQUATS (LEGS) Grab a fucking heavy bar and get to work

3 BENCH PRESS followed bye Push-UPS in-between each set ON THE BENCH.

Traps Commando Workout

TIPS a count of 2-3 seconds down as well as 2-3 seconds up,

4 PULL UPS /CHIN UPS

As many as you can, when you cant do any more do bent over rows or use a chair out in front of you to get the reps done(just hang one leg straight down, then one leg out in front on a chair)

5 Atlas push ups or full range dips. Focus on your chest here...

6 BI-CEP CURLS

Try to squeeze the muscle to get the mind to muscle function going this applies to all the exercises.

Crush the fucking bar squeeze your abs hard.....

7 LATERAL Raise

you have the choice of doing tough legendary abs workout or this ab workout here

AB ROUTINE 3 POSITION ABS

1 CRUNCHES - Normal everyday crunches knees bent slide your hands to the top and repeat.2 CRUNCHES LEGS RAISED -Straight away legs up and crossed hands on temple bring elbows & knees together .3 AB LEG RAISES- legs straight in the air lift with no momentum your lower back 3 inches off the ground.

ABS Start with 15 reps on the first set 20 on the second,&25 on the 3rd set....

For your cardio

Do sprint sessions at the park. Or or your other cardio programs.

this circuit is designed to be done every second day for 4-5 sessions per week.

Traps Commando Workout

On your 'off days' go play a sport or doing something active... practice your boxing etc. etc..

that's your 10 week program... You will be a mutant in no time flat....

Cardio

power walk jog/ run program.

In the begining a power walk will be enough. At the end of week 10 you will be running with no problems.

Here is your cardio program. It caters for any and all fitness levels

5min level 3 gentle walk2.5min level 5 normal still can hold a conversation 2.5min level 6 breathing a little heavier 2.5min level 7 starting to push 2.5min level 8 one word conversation 2.5min level 9 all out mother fucking effort( borderline throwing up, but don't push yourself to that point, hold back just enough2.5min level 8 2.5min level 7 2.5min level 6 5min cool down

As you can see that takes 30 minutes. Its great for hardcore fitness and hard core weight

Traps Commando Workout

loss. In the beginning you will most likely have to walk the entire program. After 4-6 weeks you will start jogging at week 10 you will start lev 3 as a jog and build up to level 9 being a fucking sprint... you can do it mate.. Don't walk or run in one long straight line. Turn up and down streets up and down hills make lots of turns. Makes it less boring that way. As you have to simultaneously walk/run fast, track the time, and change direction...

remember you will get great results with this cardio program. And you will always have time for it simply by not watching 1 half hour long shit TV show. So make the time.

Exercises tutorials

These links are short videos demonstrating the exercises.... they are not the best examples,,, but its all I could find on youtube in a hurry.... I am sure you know most of the exercises... but I have proberly called them something weird... hope this helps

Barbell row/ Bent over row http://www.youtube.com/watch?v=CgesCpR3lGY

Shoulder press/over head press/ military press http://www.youtube.com/watch?v=prBRXBHahd8

Tricep dips http://www.youtube.com/watch?v=W2blDLJ6QQM

dips/ Full dips http://www.youtube.com/watch?v=WYwiTxnWtho

lunges body weight or dumbells http://www.youtube.com/watch?v=jrLQmhfMqzw

Step ups http://www.youtube.com/watch?v=Fkezy7UrFnE

Straight leg dead/romanian dead lift http://www.youtube.com/watch?v=FQZam313ljk

Do this stretch before your leg workout and after it its called the all fours walk. http://www.youtube.com/watch?v=sXUOP11WKp4 if you do not do this stretch the dead lifts will make you walk funny for a week seriously. You dont need handles or anything just

Traps Commando Workout

your fists.

Lateral/lat raise http://www.youtube.com/watch?v=YaGjNh0cjHQ

Reverse lunges/ barbell reverse lunges http://www.youtube.com/watch?v=BGAbmJvxsZ0

Burpees http://www.youtube.com/watch?v=Zxe2dgTLaIE

squat thrust almost like burpee no jump or push up http://www.youtube.com/watch?v=XfVXHOK5nH8

alterative squat thrusts http://www.youtube.com/watch?v=AvE6N0pw7fc

barbell clean http://www.youtube.com/watch?v=zgfxrhdxwo4

Clean and press .clean barbell and then over head/shoulder press http://www.bodybuilding.com/fun/exercises.php?Name=Clean+And+Press

Sumo squats. Are just wide legged squats

Crunch http://www.youtube.com/watch?v=31rWi1EuUzE

Crunch knees raised/legs raised. http://www.youtube.com/watch?v=aQIO35CveNQ

Sit all the way up unlike this silly woman

Ab leg raise. http://www.youtube.com/watch?v=gMo97vRBg5A this is not hanging.

That should cover most of the exercises I have not shown you.

Use common sense and good form. Perform most of the exercises on 2 up 2 sec down . You should no what to do by now

Traps Commando Workout

Cheers Trap.. This completes ten weeks solid prep for the marines...

The invoice is in the mail :)

Cheers G