Table Of ContentS•FITNESS•PLANS
MINI
BOOK OF
MASSIVE
WORKOUTS
VOLUME ONE
RESISTANCE BASED CARDIO COMPLEXES
WWW.SFITNESSPLANS.COM
3. Introduction
4. Disclaimer, Copyright
5. REP MAX
6. Bar-bell Complex
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N 10. T Bar Complex
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14. Plate & Ball Complex
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C 18. Body Weight Complex
22. Smith Complex
26. Dumb-Bell Complex
29. Epilogue & Offer
First of all, thank you for downloading this
book "Mini Book of Massive Workouts Volume
ONE".
This volume contains a collection of complex
type, high intensity workouts. These types of
workouts can appear advanced and seem
daunting but if you follow a progression that
N
suits you personally, then you are going to get
O
much more out of them than your standard 60
I minutes on the treadmill.
T
Time and space can be an issue in the gym,
C
especially as gyms become busier and busier.
U
These workouts have a small footprint,
D
allowing you to go through a whole full body
O resistance based cardiovascular workout in
relative peace. They also work great for those
R
who workout at home where equipment may
T
be limited.
N
I There is something for everyone in this book.
Thank you again for downloading it. Have fun
and if you need more information visit us at
SFitnessPlans.com and get in touch via
[email protected] or wait for the
next volume. (Details in Epilogue).
Remember to record your times, weights and
sets.
DISCLAIMER:
We are not doctors, so please consult one
before participating in any of the
exercises in this book. The purpose of this
book is to share our considerable
experience in fitness. When it comes to
your health and fitness, make sure you do
& your research. Visit SFitnessPlans.com for
more information, specifically our "terms
T and conditions".
R
H
E
G
M Copyright © 2019 SFitnessPlans
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I
R
A
Y All rights reserved. No part of this
L
publication may be reproduced,
P
C distributed, or transmitted in any form or
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S by any means, including photocopying,
C
recording, or other electronic or
I
mechanical methods, without the prior
D
written permission of the publisher, except
in the case of brief quotations embodied
in critical reviews and certain other
noncommercial uses permitted by
copyright law. For permission requests,
write to the publisher at:
[email protected]
A REP MAX is the total number of
repetitions you can complete at any given
weight.
Start at a comfortable weight on your
chosen exercise and build the weight up
over 4 to 5 sets until you hit exhaustion.
You will now have a few numbers: a
weight number and a rep number at which
you are exhausted.
X
A This number is your "REP MAX".
M
The following workouts will be mostly using
a 5 - 10 REP MAX.
P
E The reason it's important to get this right is
because this collection of workouts is
R
designed to bring on cardiovascular
exhaustion (submaximal) and almost
complete muscular fatigue, not only
through manipulation of energy systems
but by creating acute muscular
adaptation. Failure to find your rep max
would either make the workout physically
impossible or have you working in a sub-
optimal effort range. Thus either having
you working too hard or not hard enough.
X
E
REPS EXERCISE
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P
5 SHOULDER PRESS
M
O 7 FRONT SQUAT
C 9 DEADLIFT
11 BENT OVER ROW
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13 BACK SQUAT
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E
B
AS MANY SETS AS POSSIBLE IN 25 MINUTES
-
R
A
B
X
E
L
P
M
SHOULDER PRESS
O Load the bar onto your chest. Fully extend the elbow
taking care to keep your elbows under your hands
C throughout the REP in a vertical line. All of these
exercises require a stance (foot position) in line with you
shoulders.
L
L
E
B
-
R
A
B
FRONT SQUAT
Load the bar on top of your shoulders, keeping the bar
pressed close to your clavicles with your fingers. Keep your
heels down, chest up and hold your back tight. Squat down
until your knees bend to just below 90°, then move slowly
back to the top of the rep. No rest or pause to be taken in
the extended or flexed positions of the hip and knee.
X
E
L
P
M DEADLIFT
O Keep your heels firmly on the floor. Keep your back tight,
your shoulders back and down creating scapula stability
C
and a neutral curve in your spine. Bend at the hips keeping
the bar close to your body as you bend until you get just
past your knees. Then stand up to the starting position
keeping the bar close to the body on the way up so you're
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"standing proud".
L
E
B
-
R
A
B
BENT OVER ROW
Softly bend your legs at the knee with your back nearly
parallel to the floor. Pull the bar towards the body by
raising the elbows into the lower rib cage making sure your
forearms are perpendicular to the floor. Then slowly lower
the bar back to the starting position. Ensure your scapula
are squeezed together throughout this exercise.
X
E
L
P
BACK SQUAT
M
Keep your weight on your heels. Place the bar on the top of
O your upper back. Keep your back tight and squat by bending
your legs until your femur is parallel to the floor. On the way
C back up push through your heels making sure your knees don't
come inside the medial lines of your feet. Again, no rest or
pause to be taken in the extended or flexed positions.
L
THE REPS
L
Always be in control of the weight to avoid injury and don't go
E too heavy too soon. To get the most out of your workout keep
a controlled pace. Roughly, it should take you 3 secs to
B complete the eccentric phase (lengthening of the prime
mover) of the rep and 1-2 secs for the concentric phase
-
(shortening of the prime mover).
R THE SETS
A
Start at a 5 REP MAX for the shoulder press, this should
dictate the weight for the following exercises. 5 reps is quite
B
low, so the weight should be relatively heavy for you. The
number of reps then moves up in 2s. It's designed this way to
best deplete and exhaust you.
THE TIME AND REST
This workout lasts 25 minutes. Complete as many sets as
possible in the time. If you get to 6 or more sets per workout
then you need to increase the weight to ensure your workout
stays optimal. Small incremental increases are best i.e. 2.5kg
or 1.25kg each side.
REPS EXERCISE
X
E
12 T BAR SQUAT
L
P
12 T BAR DEADLIFT
M
O
10 T BAR CHEST PRESS
C
10 T BAR BENT OVER ROW
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8 T BAR SHOULDER
A
PRESS
B
T COMPLEX BASED ON THE WEIGHT OF
YOUR 9 REP MAX T BAR SHOULDER
PRESS.
