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The other day on my blog, I introduced you to the Healthy Irishman and his plans to transform his body. Here is a link to that post.

Today, I will be outlining his program.

PROGRAM GOALS

  • The client want to add approx. 10 lbs of lean muscle.
  • Improve definition.
  • Improve fitness
  • Doesn’t want to look like a bodybuilder…more like LL Cool J or Jason Statham

llcoolj

PROGRAM OVERVIEW

This program is designed to:

  • provide maximum hypertrophy stimulus, while
  • supercharging anaerobic fitness and overall athleticism

In short, this program is going to make the Irishman bigger, stronger, faster, more flexible and hopefully reverse some of his dysfunction in his left shoulder.

THE WARM-UP

Unlike most programs, the warm-up doesn’t just get the Irishman ready for the workout, it is part of the workout.

I have designed two separate warm-ups that he will perform on alternate days.

Each warm-up is designed to dynamically stretch his joints, increase muscle temperature & elasticity, prime his anaerobic energy system as well as get his mind laser focused on the remainder of the workout

WARM-UP #1

  • Barbell Snatch x 8 reps
  • Barbell Overhead or Front Squat x 8 reps
  • Back Squat x 8 reps
  • Barbell Good Morning x 8 reps
  • Barbell Bent-Over Row x 8 reps
  • Barbell Deadlift x 8 reps
  • Hip Flexor Stretch x 8 reps

Repeat as many times as possible in 10 minutes (no rest between exercises – 30 sec. rest between supersets)

Note – You NEED to get through this at least 3 times in 10 min.

WARM-UP #2

  • Goblet Squat (DB) x 8 reps
  • Push-Up x 8 reps
  • Body Weight Row x 8 reps
  • Shuffle Lunge x 30 reps
  • Ab Wheel Roll-Outs x 8 reps
  • DB Swings x 20 reps
  • Hip Flexor Stretch x 8 reps

Repeat as many times as possible in 10 minutes (no rest between exercises – 30 sec. rest between supersets)

Note – You NEED to get through this at least 3 times in 10 min.

By the end of the 10 min. warm-up, the Irishman should be sweating hard and gasping for breath.

Take 5 min to get ready for the “real” workout

THE WORKOUT

The key to the success of these workouts is intensity.

I don’t care about the amount of weight lifted or how many reps. What I care about is effort. If you push harder than you thought you could ever push yourself, this workout will reward you with truly impressive results

For example, I tried this workout on a personal training client with amazing results

He is/was a tall (6’5″) guys with little muscle

In 9 weeks, he added 13 lbs of muscle and if his impedance scale is accurate, his BF has dropped from 23% to 14%

WORKOUT BASICS

  • Each workout will consist of 3 supersets
  • Each superset will consist of 2 exercises
  • Each superset will last 10 minutes
  • The reps performed per exercise will be modified by yours truly to maximize results.
  • The weight selected per exercise will also be modified by yours truly.
  • Intensity level HAS to be 100%

Simple…but not easy

SAMPLE WORKOUT

Superset #1

  • Alternate between exercise #1 and #2  for 10 minutes
  • No rest between sets

Exercise # 1

  • Goblet Squat
  • Choose a weight that would allow you to perform 20 quality reps (doesn’t have to be exact, weight selection will improve with experience)
  • Perform a maximum of 10 reps per set (at first, this will seem very easy..don’t worry, after 10 minutes you legs will be dying)

Exercise # 2

  • DB Lateral Raise / DB Bent-Over Lateral Raise
  • Choose a weight that would allow you to perform 20 quality reps (doesn’t have to be exact, weight selection will improve with experience)
  • Perform a maximum of 10 reps per set (by the end of 10 min, you may only be getting 1 or 2 reps per set, but remember 100% intensity)
  • Alternate between shoulder exercises –  ie Goblet/Laterals/Goblet/Bent-Over Lateral/Goblet/Lateral/Goblet/ Bent-Over Lateral…

5 Minutes rest between supersets #1 and #2 – Use that time to set up for superset #2

Superset #2

  • Alternate between exercise #1 and #2  for 10 minutes
  • No rest between sets

Exercise # 1

  • Swing Snatch
  • Choose a weight that would allow you to perform 40 quality reps
  • Perform a maximum of 20 reps per set

Exercise # 2

  • Cable Straight Arm Pushdown (aka the Vertical Woodchop or Hi-Lo Slam)
  • Choose a weight that would allow you to perform 20 quality reps
  • Perform a maximum of 10 reps per set
  • Be explosive with these
  • Perform standing

Superset #3

  • Alternate between exercise #1 and #2  for 10 minutes
  • No rest between sets

Exercise # 1

  • 1 Arm Kneeling Pulldown (or 1 Arm Alternating Standing Pulldown if 1 arm is n/a)
  • Choose a weight that would allow you to perform 20 quality reps
  • Perform a maximum of 10 reps per set

Exercise # 2

  • Shuffle Lunge
  • Bodyweight
  • 30 reps per set
  • Focus on speed…shuffle those feet

Okay, that’s it for this intro post.

Tomorrow, I will be posting the Healthy Irishman’s first workout (just in case anyone wants to join in)
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Enjoy fellas.

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