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A
ab stretch 26
ability 12
advanced training plan 118–69
back/core exercises 128–31, 144–5, 154–7, 166–9
lower body exercises 121–3, 133–6, 147–8, 159–61
upper body exercises 124–7, 137–43, 150–3, 162–5
week 1 121–31
week 2 132–45
week 3 146–57
week 4 158–9
affogato shake 214
ankle rolls 26
B
back exercises
advanced training plan 128–31, 144–5, 154–7, 166–9
beginner training plan 39–41, 49–51, 59–61, 69–71
intermediate training plan 81–3, 91–3, 102–5, 114–16
close grip pulldowns on cable machine 61, 114, 154
close grip pullups 103
close grip pullups on machine 41, 51, 71, 83, 93, 131, 142, 152, 169
close grip rows on machine 40, 50, 70, 82, 92, 104, 115, 129, 144
dumbbell pullovers on bench 39, 49, 69, 81, 91, 128, 166
elbows to hand plank 59
hyperextensions on machine 69, 81, 91, 109, 128, 155, 160
leg raises on machine 59, 105, 116, 145
single arm alternate close grip rows 60
single arm alternate wide grip rows 60
single arm close grip rows 167
single arm wide grip rows 167
tricep dips 103
wide grip pulldowns on cable machine 61, 114, 154
wide grip pullups 102
wide grip pullups on machine 41, 51, 71, 83, 93, 130
wide grip rows on machine 40, 50, 70, 82, 92, 104, 115, 129, 144
bacon: eggy bread 224
bananas: gains shake 215
barbell, seated military press with 110
BCAAs (Branch Chain Amino Acids) 209
beginner training plan 30–71
back/core exercises 39–41, 49–51, 59–61, 69–71
lower body exercises 33–5, 43–5, 53–5, 63–5
upper body exercises 36–8, 46–8, 56–8, 66–8
week 1 33–41
week 2 42–51
week 3 52–61
week 4 62–71
bent over rows
with Olympic bar 47, 67, 89, 100, 112, 126, 164
berry blast 212
biceps
bicep stretch 27
Branch Chain Amino Acids (BCAAs) 209
bread 204
eggy bread 224
lean sausage butty 228
prawns pil pil 242
breakfast stew 222
breathing 12
Bulgarian splits squats
on bench 43
on Smith machine 53, 63, 75, 85, 121
unweighted 33
C
cable machine
chest fly on 58
close grip pulldowns on 61, 114, 154
wide grip pulldowns on 61, 114, 154
cacao nibs
affogato shake 214
chocolate cake and chocolate sauce with chocolate sprinkles 216
Nutella bowl 218
caffeine 209
cake: chocolate cake and chocolate sauce with chocolate sprinkles 216
calf stretches 24
calories
calorie deficits 174
cardio and 178
cannabidiol 209
carbohydrates 173, 184, 198, 202–5
cardio
fat-loss cardio 176–83
muscle-building cardio 187
and physique goals 173
strength cardio 191
cauliflower: Quorn curry 240
CBD 209
cheese
eggs over cheesy 220
hearty tomato soup 232
is-this-really-healthy salad 234
chest/back stretch 25
chest fly
on cable machine 58
chest press
on bench 38
with Olympic bar 48, 58, 68, 80, 90, 100, 112, 126, 140, 150, 164
chicken
chicken wrap 238
is-this-really-healthy salad 234
pasta salad 236
chicken sausages
breakfast stew 222
lean sausage butty 228
chocolate
chocolate cake and chocolate sauce with chocolate sprinkles 216
Nutella bowl 218
close grip pulldowns
close grip pullups 103
on machine 41, 51, 71, 83, 93, 131, 142, 152, 169
close grip rows
on machine 40, 50, 70, 82, 92, 104, 115, 129, 144
single arm alternate close grip rows 60
single arm close grip rows 167
coconut milk: berry blast 212
coffee 209
affogato shake 214
cold water immersion 249
concentric 14
ab stretch 26
back stretch 27
bicep stretch 27
calf stretches 24
chest/back stretch 25
glute stretch 24
hamstring stretch 23
hip opener 23
quad stretch 22
shoulder stretch 19
tricep stretch 19
core/back exercises
advanced training plan 128–31, 144–5, 154–7, 166–9
beginner training plan 39–41, 49–51, 59–61, 69–71
intermediate training plan 81–3, 91–3, 102–5, 114–16
close grip pulldowns on cable machine 61, 114, 154
close grip pullups 103
close grip pullups on machine 41, 51, 71, 83, 93, 131, 142, 152, 169
close grip rows on machine 40, 50, 70, 82, 92, 104, 115, 129, 144
dumbbell pullovers on bench 39, 49, 69, 81, 91, 128, 166
elbows to hand plank 59
hyperextensions on machine 69, 81, 91, 109, 128, 155, 160
leg raises on machine 59, 105, 116, 145
single arm alternate close grip rows 60
single arm alternate wide grip rows 60
single arm close grip rows 167
single arm wide grip rows 167
tricep dips 103
wide grip pulldowns on cable machine 61, 114, 154
wide grip pullups 102
wide grip pullups on machine 41, 51, 71, 83, 93, 130
wide grip rows on machine 40, 50, 70, 82, 92, 104, 115, 129, 144
creatine 209
cryotherapy 249
cucumber: chicken wrap 238
curry, Quorn 240
D
deadlifts
deadlift with Olympic bar 34, 44, 54, 64, 76, 86, 96, 107, 122, 133, 147, 160
Romanian deadlift with Olympic bar 35, 45, 55, 65, 77, 87, 123
Delayed Onset Muscle Soreness (DOMS) 246, 247, 248, 249
deload week 11
diet
fat-loss 174
muscle-building 184
and physique goals 173
strength-training 188–9
diet plans
fat-loss 176–7
muscle-building 186
strength 190
difficulty, adding 13
DOMS (Delayed Onset Muscle Soreness) 246, 247, 248, 249
donkey kick backs on Smith machine or cable machine 109, 161
drinks 207
affogato shake 214
berry blast 212
gains shake 215
dumbbells
bent over rows on dumbbell 79, 156
dumbbell pullovers on bench 39, 49, 69, 81, 91, 128, 166
front raise hold with dumbbells 151
lateral raise hold with dumbbells 151
seated dumbbell press 36, 66, 78, 88, 124, 162
E
eggs
breakfast stew 222
eggs over cheesy 220
eggy bread 224
is-this-really-healthy salad 234
lean sausage butty 228
sweet potato hash 226
elbows to hand plank 59
endocannabinoid system 209
endurance training 11, 30, 73, 118
sets, reps and rest 14
F
fat, body 198–201
fat-loss cardio 178–83
fat-loss diet 174–7
fat-loss physique goals 172, 174–5, 208
fats 173
bad form 13
perfecting 12
front raises 37, 67, 79, 89, 111, 125, 163
front raise hold with dumbbells 151
with weight plate 47
front squats on Smith machine 159
fruit 202
G
gains shake 215
glutes
glute bridge hold on Smith machine 96
glute stretch 24
goals
cardio and physique 172–3
changing 173
diet and physique 173
muscle-building physique 184–5, 208
switching focus 250
goblet squats 43
grains 203
H
hamstring stretch 23
hash, sweet potato 226
hazelnuts: Nutella bowl 218
Healthspan 209
hearty tomato soup 232
hips
hip opener 23
hip thrusts on Smith machine 54, 64, 76, 86, 122, 148
hot water immersion 249
hummus: chicken wrap 238
hyperextensions 49
on machine 69, 81, 91, 109, 128, 155, 160
unweighted 39
cardio 187
diet 184–5
sets, reps and rest 14
I
Informed-Sport 209
intermediate training plan 72–117
back/core exercises 81–3, 91–3, 102–5, 114–16
lower body exercises 75–7, 85–7, 95–7, 107–9
upper body exercises 78–80, 88–90, 98–101, 110–13
week 1 74–83
week 2 84–93
week 3 94–105
week 4 106–16
is-this-really-healthy salad 234
isometric hold 14
J
joints 12
thermotherapy 248
K
ketchup: eggy bread 224
knee circles 22
L
lactic acid 248
lateral raises 36, 46, 66, 78, 88, 111, 124, 163
with dumbbells 151
legs
leg abductor on machine 108, 136
leg adductor on machine 108, 137
leg curls on machine 97, 135, 149
leg extension on machine 97, 135, 149
leg press on machine 35, 45, 55, 65, 77, 87, 123, 161
leg raises on machine 59, 105, 116, 145
see also lower body exercises
lettuce
is-this-really-healthy salad 234
pasta salad 236
lifting weights, rules of 12–13
lower body exercises
advanced training plan 121–3, 133–6, 147–8, 159–61
beginner training plan 33–5, 43–5, 53–5, 63–5
intermediate training plan 75–7, 85–7, 95–7, 107–9
Bulgarian split squats on bench 33, 43
Bulgarian split squats on Smith machine 53, 63, 75, 85, 121
deadlift with Olympic bar 34, 44, 54, 64, 76, 86, 96, 107, 122, 133, 147, 160
donkey kick backs on Smith or cable machine 109, 161
front squats on Smith machine 159
glute bridge hold on Smith machine 96
goblet squats 43
hip thrusts on Smith machine 54, 64, 76, 86, 122, 148
leg abductor on machine 108, 136
leg adductor on machine 108, 137
leg curls on machine 97, 135, 149
leg extension on machine 97, 135, 149
leg press on machine 35, 45, 55, 65, 77, 87, 123, 161
overhead squats on squat rack with Olympic bar 134
reverse lunges on Smith machine 95
Romanian deadlift with Olympic bar 35, 45, 55, 65, 77, 87, 123
squats 33
squats on Smith machine 53, 75
squats on squat rack with Olympic bar 63, 85, 95, 107, 133, 147, 159
walking weighted lunges 148
lunges
reverse lunges on Smith machine 95
walking weighted lunges 148
M
macronutrients 173
men
fat-loss diet plan 176–7
muscle-building diet plan 186
strength diet plan 190
military press
seated 46
seated with barbell 110
mind to muscle connection 12
minerals 208
multivitamins 208
muscles
cold water immersion 249
Delayed Onset Muscle Soreness (DOMS) 246, 247, 248, 249
fat-loss plan 172
hot water immersion 249
how they are worked 14
increasing muscle mass 11
muscle building 172
muscle-building cardio 187
muscle-building diet plans 186
muscle-building physique goals 184–5, 208
thermotherapy 248
N
neck stretches 21
nut milk
affogato shake 214
gains shake 215
Nutella
Nutella bowl 218
Nutella proats 219
O
oats
berry blast 212
gains shake 215
Nutella proats 219
Olympic bar
bent over rows with 47, 67, 89, 100, 112, 126, 164
chest press with 48, 58, 68, 80, 90, 100, 112, 126, 140, 150, 164
deadlift with 44, 54, 64, 76, 86, 96, 107, 122, 133, 147, 160
overhead squats on squat rack with 134
Romanian deadlift with 45, 55, 65, 77, 87, 123
squats on squat rack with 63, 85, 95, 107, 133, 147, 159
unweighted deadlift with 34
unweighted Romanian deadlift with 35
omega oils 208
onions: eggs over cheesy 220
overhead squats on squat rack with Olympic bar 134
overload 13
P
pasta 203
hearty tomato soup 232
pasta salad 236
peppers
Quorn curry 240
sweet potato hash 226
physique goals
choosing 172–3
fat-loss 174–5
muscle-building 184–5
strength 188–9
pil pil, prawns 242
elbows to hand plank 59
powerlifting 11
prawns pil pil 242
preacher curls 141
probiotics 208
protein 173, 184, 188, 194–7, 198
protein powder 184
affogato shake 214
chocolate cake and chocolate sauce with chocolate sprinkles 216
gains shake 215
Nutella proats 219
protein supplements 208
pulldowns
close grip pulldowns on cable machine 61, 114, 154
wide grip pulldowns on cable machine 61, 114, 154
pullovers, dumbbell pullovers on bench 69, 91, 128
pullups
close grip pullups on machine 41, 51, 71, 83, 93, 103, 131, 142, 152, 169
wide grip pullups on machine 41, 51, 71, 83, 93, 102, 130, 142, 168
push-ups, walk out 137
Q
quad stretch 22
Quorn curry 240
R
reps 11
rest 250
reverse lunges on Smith machine 95
rice: Quorn curry 240
RICE (rest, ice, compression and elevation) 248
Romanian deadlifts
unweighted 35
with Olympic bar 45, 55, 65, 77, 87, 123
rows
bent over rows on bench 37, 57, 139
bent over rows with dumbbell 79, 156
bent over rows with Olympic bar 47, 67, 89, 100, 112, 126, 164
close grip rows on machine 40, 50, 70, 82, 92, 104, 115, 129, 144
single arm alternate close grip rows 60
single arm alternate wide grip rows 60
single arm wide grip rows 167
wide grip rows on machine 40, 50, 70, 82, 92, 104, 115, 129, 144
S
salads
is-this-really-healthy salad 234
pasta salad 236
sandwiches: lean sausage butty 228
saunas 248
sausages
breakfast stew 222
lean sausage butty 228
seated dumbbell press 66, 78, 88, 124, 162
seated military press 46
seated military press with barbell 110
seated Smith press 150
sets
set to exhaust 14
super sets 15
trisets 15
shakes
affogato shake 214
berry blast 212
gains shake 215
shoulders
shoulder press on Smith machine 56, 98, 137
Smith machine
Bulgarian split squats on 53, 63, 75, 85, 121
front squats on 159
glute bridge hold on 96
hip thrusts on 54, 64, 76, 86, 122, 148
reverse lunges on 95
seated Smith press 150
soup, hearty tomato 232
spinach: sweet potato hash 226
split squats
Bulgarian split squats on bench 33, 43
Bulgarian split squats on Smith machine 53, 63, 75, 85, 121
squats
Bulgarian split squats on bench 33, 43
Bulgarian split squats on Smith machine 63, 75
front squats on Smith machine 159
on squat rack with Olympic bar 63, 85, 95, 107, 133, 147, 159
overhead squats on squat rack with Olympic bar 134
unweighted 33
wide stance squats on squat rack 121
stance 13
static stretches 17
sets, reps and rest 14
strength cardio 191
stretching 12, 17–27, 247, 250
ab stretch 26
ankle rolls 26
back stretch 27
bicep stretch 27
calf stretches 24
chest/back stretch 25
cool-down stretches 17
dynamic stretches 17
glute stretch 24
hamstring stretch 23
hip opener 23
knee circles 22
neck stretches 21
quad stretch 22
static stretches 17
tricep stretch 19
warm-up stretches 17
wrist stretch 20
supersets 15
advanced training plan 129, 135–8, 141, 144–5, 149, 151–3, 167
intermediate training plan 101, 104–5, 113–15, 116
sweet potato hash 226
T
technique 12
thermotherapy 248–9
tomatoes
breakfast stew 222
chicken wrap 238
eggs over cheesy 220
hearty tomato soup 232
is-this-really-healthy salad 234
pasta salad 236
Quorn curry 240
tortillas: chicken wrap 238
training
long-term 173
types of 11
tri sets 162–3
advanced training plan 124–5, 142–3
intermediate training plan 102–3, 110–11
triceps
tricep dips 103
tricep dips on bench 48
tricep dips on machine 68, 143, 153
tricep rope pulldowns 141
tricep stretch 19
U
upper body exercises
advanced training plan 124–7, 137–43, 150–3, 162–5
beginner training plan 36–8, 46–8, 56–8, 66–8
intermediate training plan 78–80, 88–90, 98–101, 110–13
bent over rows on bench 37, 57, 139
bent over rows with dumbbell 79, 156
bent over rows with Olympic bar 47, 67, 89, 100, 112, 126, 164
chest fly on bench 38, 80, 90, 127, 165
chest fly on cable machine 58
chest press on bench 38
chest press with Olympic bar 48, 58, 68, 80, 90, 100, 112, 126, 140, 150, 164
front raise hold with dumbbells 151
front raises 37, 67, 79, 89, 111, 125, 163
front raises on cable machine 57, 99, 138
front raises with weight plate 47
lateral raise hold with dumbbells 151
lateral raises 36, 46, 66, 78, 88, 111, 124, 163
lateral raises on cable machine 56, 98, 138
preacher curls 141
seated dumbbell press 36, 66, 78, 88, 124, 162
seated military press 46
seated Smith press 150
shoulder press on Smith machine 56, 98, 137
tricep dips on bench 48
tricep dips on machine 68, 143, 153
tricep rope pulldowns 141
walk out push-ups 137
V
vegetables
non-starchy 205
starchy 202
vitamins 208
W
walk out push-ups 137
walking weighted lunges 148
warm-up stretches 247
ab stretch 26
ankle rolls 26
back stretch 27
bicep stretch 27
calf stretches 24
chest/back stretch 25
glute stretch 24
hamstring stretch 23
hip opener 23
knee circles 22
neck stretches 21
quad stretch 22
tricep stretch 19
wrist stretch 20
water 207
weight plate, front raises with 47
weights
rules of lifting 12–13
weight of 12
wide grip pulldowns on cable machine 61, 114, 154
wide grip pullups 102
on machine 41, 51, 71, 83, 93, 130, 142, 168
wide grip rows
on machine 40, 50, 70, 82, 92, 104, 115, 129, 144
single arm alternate wide grip rows 60
single arm wide grip rows 167
wide stance squats on squat rack 121
wraps, chicken 238
wrist stretch 20
Y
yoghurt
affogato shake 214
berry blast 212
chocolate cake and chocolate sauce with chocolate sprinkles 216
gains shake 215
Nutella bowl 218
YouTube 12