CONTENTS

INTRODUCTION: THE JOURNEY COMMENCES

CHAPTER 1: PLAN OVERVIEW

CHAPTER 2: MYTHS DEBUNKED & TRUISMS

CHAPTER 3: THE MENTAL EDGE

CHAPTER 4: THE FUEL

CHAPTER 5: NUTS, BOLTS & BARBELLS

CHAPTER 6: GYM WORKOUTS

Target: Back

Reverse-Grip Pulldown

Neutral-Grip Pull-Up

Reverse-Grip Pull-Up

Incline Dumbbell Row

Reverse-Grip Barbell Row

Alternating Floor Row

Kettlebell One-Arm Row

Seated Cable Row

Barbell Pullover

Machine Pullover

Sumo Deadlift

Kettlebell Sumo Deadlift

Hyperextension

Target: Chest

Incline Dumbbell Press

Smith Machine Flat Press

Incline Dumbbell Flye

Low Pulley Flye

Decline Push-Up

Bent-Knee Push-Up

Target: Biceps

Reverse Barbell Curl

Cable Curl

Overhead Pulley Curl

Concentration Curl

Target: Quadriceps

Swiss Ball Wall Squat

Front Squat

Single-Leg Press

Bench Lunge

Single-Leg Extension

Target: Hamstrings

Dumbbell Stiff-Legged Deadlift

Kettlebell Stiff-Legged Deadlift

Swiss Ball Hamstring Raise

One-Legged Swiss Ball Curl

Target: Calves

Seated Calf Raise

Target: Shoulders

Smith Machine Shoulder Press

Kettlebell One-Arm Clean and Press

Prone Shoulder Press

Alternating Front Dumbbell Raise

Cable Lateral Raise

Dumbbell Upright Row

Bench Rear Lateral Raise

Target: Triceps

Lying Dumbbell Extension

Vertical Dip

Bench Dip

Overhead Rope Extension

Reverse-Grip Pushdown

Target: Abdominals

Reverse Crunch

Twisting Crunch

Partner Stretches

Partner Surrender Stretch

Lower-Back Stretch

Chest Stretch

Biceps Stretch

Quad Stretch

Glute/Groin Stretch

Hamstrings Stretch

Calf Stretch

Deltoid Stretch

Neck Stretch

Triceps Stretch

CHAPTER 7: THE PORTABLE WORKOUT

Circuit 1

Band Resisted Push-Up

Bent-Over One-Arm Band Row

Upright Band Row

Front Shoulder Band Raise

Lateral Band Raise

Circuit 2

Band Overhead Triceps Extension

Alternating Band Curl

Band Squat

Band Lunge

Circuit 3

Swiss Ball Crunch

Swiss Ball Reverse Crunch

Swiss Ball Rollout

Swiss Ball Hip Crossover

CHAPTER 8: THE HUMAN CONDITION

CREDITS & ACKNOWLEDGMENTS