THE ULTIMATE V-TAPER WORKOUT PLAN

Fulfill your pursuit of physique perfection! This three-month training program, designed to expand your shoulders and lats while tightening your core, will help you build the definitive “V” shape.

What’s the most important letter in the alphabet to a bodybuilder? A capital “V,” as in V-taper. The one made famous by men like Steve Reeves, Arnold Schwarzenegger, Lee Haney, Frank Zane … legends all of them, who displayed a physique capped by round and full delts that appeared all the more impressive in comparison to a sometimes impossibly narrow waist.

They knew success in bodybuilding was all about creating an illusion on stage. And their strategy is something you can take advantage of, even if you don’t possess the genetic gifts of narrow hips and a wide clavicle structure (as many of the greatest champions in bodybuilding history actually don’t). Think of it like this: Even if you’re wide waisted, you can still create a dramatic V-taper by expanding your upper body, increasing the ratio differential between shoulders and abs.

That’s what this plan is designed to do, and it’ll have an effect no matter what shortcomings you may start with. These 12 weeks worth of workouts involve every major muscle group of your body, but they place extra emphasis on shoulder and lat width, along with a more compact midsection. Thus, you’ll accentuate your shoulder-to-waist V-taper, making you broader up top and narrower in the middle.

Ready to earn your “V” in three, as in three months? Give this plan your best effort, and you’ll make the V-taper illusion your reality.

MONTH 1: Foundation Building
In this first month, you’ll train four days per week, focusing extra attention on delts, back and abdominals while hitting all your other body parts once over each seven-day span.
Follow these general guidelines this month and throughout the program:
* Use progressively heavier weights from set-to-set of each exercise. You’ll notice that sometimes the number of repetitions drops, and sometimes it remains constant, but in either case, use the pyramid principle, pushing yourself ever harder on each successive set. The heavier the weights you can handle with good form and technique, the more productive your workout will be.
* Rest no more than one minute between sets. Each workout is about 30 sets long, so you’ll want to maintain a purposeful pace, concentrating on the task at hand and challenging your muscles to respond.
* If you need to, don’t be afraid to change up your off-days. The training split provided is only a guide, but, for instance, if you prefer to work out on weekends, this first month, you could instead take Monday off, train Tuesday and Wednesday, take off Thursday and Friday, and train Saturday and Sunday.
* Over the course of this program, you need to not only do high-intensity cardio at least four times a week for a minimum of 30 minutes a session, you need to eat a bodybuilding diet, with a gram per pound of bodyweight of complete protein each day and 2-3 grams per pound of bodyweight of carbs. (Supplements can help make this goal easier.) Now is not the time to starve yourself — your body will require plenty of clean-burning fuel to help you power through both aerobic and weight-training sessions.

Month 1 Training Split

DAY BODY PART(S) TRAINED
Monday Back, Biceps, Forearms
Tuesday Chest, Middle Delts, Abs
Wednesday Off
Thursday Thighs, Calves, Abs
Friday Shoulders, Triceps, Abs
Saturday Off
Sunday Off

Monday: Back, Biceps & Forearms

BODY PART EXERCISE SETS REPS
Back Pull-Up 4 12, 12, 10, 10
Bent-Over Smith Machine Row 4 12, 10, 10, 8
Seated Cable Row 3 12, 10, 8
Dumbbell Pullover 3 12, 10, 8
Wide-Grip Pulldown 3 12, 10, 8
Biceps Standing EZ-Bar Cur 4 15, 12, 10, 8
Machine Curl 3 10, 10, 8
Seated Alternating Dumbbell Cur 3 10, 10, 8
Forearms Barbell Wrist Curl 3 20, 15, 10

Tuesday: Chest, Middle Delts & Abs

BODY PART EXERCISE SETS REPS
Chest Incline Barbell Press 5 15, 12, 10, 10, 8
Flat-Bench Dumbbell Press 4 10, 10, 10, 8
Cable Crossover 3 12, 12, 10
Middle Delts Standing Dumbbell Lateral Raise 4 15, 12, 12, 10
Abs Reverse Crunch 3 25, 20, 20
Crunch 3 25, 20, 20
Side Crunch (on back extension bench) 3 25, 20, 20
Plank 3 30 seconds

Wednesday: Off

Thursday: Thighs, Calves & Abs

BODY PART EXERCISE SETS REPS
Chest Incline Barbell Press 5 15, 12, 10, 10, 8
Flat-Bench Dumbbell Press 4 10, 10, 10, 8
Cable Crossover 3 12, 12, 10
Middle Delts Standing Dumbbell Lateral Raise 4 15, 12, 12, 10
Abs Reverse Crunch 3 25, 20, 20
Crunch 3 25, 20, 20
Side Crunch (on back extension bench) 3 25, 20, 20
Plank 3 30 seconds
BODY PART EXERCISE SETS REPS
Thighs Smith Machine Squat 4 15, 12, 10, 10
Hack Squat 4 12, 12, 10, 8
Leg Extension 3 12, 12, 10
Romanian Deadlift 3 12, 10, 8
One-Leg Machine Curl 3 12, 12, 10
Calves Standing Calf Raise 3 20, 15, 15
Seated Calf Raise 2 20, 15, 15
Abs Hanging Knee Raise 3 15, 15, 15
Decline Crunch 3 20, 20, 20
Decline Twisting Crunch 2 20, 20

Friday: Shoulders, Triceps & Abs

BODY PART EXERCISE SETS REPS
Shoulders Seated Barbell Press 4 15, 12, 10, 8
EZ-Bar Upright Row 4 12, 10, 10, 8
One-Arm Cable Lateral Raise 3 15, 12, 10
Bent-Over Dumbbell Raise 3 15, 12, 10
Barbell Front Raise 2 12, 12
Triceps Lying EZ-Bar Triceps Extension 4 12, 10, 10, 8
Straight-Bar Cable Pushdown 3 12, 12, 10
One-Arm Dumbbell Overhead Extension 3 12, 10, 8
Abs Rope Cable Crunch 4 15, 15, 12, 12

Saturday & Sunday: Off


MONTH 2: Growth Tactics
These next four weeks, you’ll drop an off day and work out five days per week. You’ll also switch up exercises both to challenge your muscle groups and maintain your motivation. Like in month one, you’ll train abs, back and delts more often than the rest of your body, putting extra emphasis on middle delts to build width at your shoulders, lats to enlarge your wingspan, and each specific area of your abs to put the squeeze on your core.

Month 2 Training Split

DAY BODY PART(S) TRAINED
Monday Back, Forearms
Tuesday Chest, Middle Delts, Upper Abs
Wednesday Off
Thursday Thighs, Calves, Lower Abs
Friday Shoulders, Lats
Saturday Arms, Abs
Sunday Off

Monday: Back & Forearms

BODY PART EXERCISE SETS REPS
Back Wide-Grip Pulldown 4 15, 12, 10, 10
T-Bar Row 4 12, 10, 10, 8
One-Arm Dumbbell Row 3 12, 10, 8
Straight-Arm Pulldown 3 12, 10, 8
Pull-Up 2 To failure
Forearms Behind-the-Back Barbell Wrist Curl 3 20, 15, 15
Reverse Dumbbell Wrist Curl 2 20, 15

Tuesday: Chest, Middle Delts & Upper Abs

BODY PART EXERCISE SETS REPS
Chest Incline Dumbbell Press 5 15, 12, 10, 10, 8
Flat-Bench Barbell Press 4 10, 10, 10, 8
Incline Dumbbell Flye 3 12, 12, 10
Middle Delts Standing Cable Lateral Raise 4 15, 12, 12, 10
Upper Abs Machine Crunch 3 20, 20, 15
Arms-Overhead Crunch 3 25, 25, 20
Twisting Decline Crunch 3 25, 20, 20

Wednesday: Off

Thursday: Thighs, Calves & Lower Abs

BODY PART EXERCISE SETS REPS
Thighs Barbell Squat 4 15, 12, 10, 10
Leg Press 4 12, 12, 10, 8
Leg Extension 3 12, 12, 10
Romanian Deadlift 3 12, 10, 8
Lying Leg Curl 3 12, 12, 10
Calves Donkey Machine Calf Raise 3 20, 15, 15
Seated Calf Raise 2 20, 15
Lower Abs Hanging Leg Raise 4 15, 15, 15, 12
Incline-Board Reverse Crunch 4 20, 20, 20, 15

Friday: Shoulders & Lats

BODY PART EXERCISE SETS REPS
Shoulders Seated Smith-Machine Press 4 15, 12, 10, 8
Dumbbell Upright Row 4 12, 10, 10, 8
Seated Dumbbell Lateral Raise 3 15, 12, 10
Reverse Pec-Deck Flye 3 15, 12, 10
Cable Front Raise 2 12, 12
Lats Pulldown To Front 4 12, 12, 10, 8
Dumbbell or Machine Pullover 3 12, 12, 10

Saturday: Arms & Abs

BODY PART EXERCISE SETS REPS
Triceps Incline EZ-Bar Triceps Extension 4 12, 10, 10, 8
Rope Pushdown 3 12, 12, 10
Dumbbell Kickback 3 12, 10, 8
Biceps Standing Barbell Curl 4 15, 12, 10, 8
EZ-Bar Preacher Curl 3 10, 10, 8
Alternating Incline Dumbbell Curl 3 10, 10, 8
Abs Rope Cable Crunch 4 20, 15, 15, 12
Lying Leg Raise (off end of flat bench) 3 15, 15, 15
Plank 3 45 seconds

Sunday: Off


MONTH 3: “V” For Victory
Get ready for your sprint to the finish line in the final four weeks. You’ll train hard five days per week, with some different exercises and combinations that’ll keep your body off balance and thus responding. By now, you should be noticing major improvements in strength and muscle development. At the end of the month, it’s time to evaluate — if you’re happy with the changes you’ve made, you can move onto a balanced training program. But if not, there’s no reason you can’t return to month 1 and start again, as this plan is solid and can continue to deliver results over the long haul.

Month 3 Training Split

DAY BODY PART(S) TRAINED
Monday Shoulders, Lower Abs
Tuesday Chest, Triceps
Wednesday Back, Middle Delts, Upper Abs
Thursday Off
Friday Thighs, Calves
Saturday Lats, Biceps, Forearms, Abs
Sunday Off

Monday: Shoulders & Lower Abs

BODY PART EXERCISE SETS REPS
Shoulders Seated Dumbbell Press 4 15, 12, 10, 8
Dumbbell One-Arm Lateral Raise 3 15, 12, 10
Barbell Upright Row 4 12, 10, 10, 8
Alternating Dumbbell Front Raise 2 12, 12
One-Arm Bent Over Dumbbell Raise 3 15, 12, 10
Lower Abs Weighted Knee Raise* 4 20, 15, 12, 12
Reverse Crunch 4 20, 20, 15, 15
superset with
Leg Raises (off end of flat bench) 4 20, 20, 15, 15
* Hold a medicine ball between your knees.

Tuesday: Chest & Triceps

BODY PART EXERCISE SETS REPS
Chest Incline Smith-Machine Press 5 15, 12, 10, 10, 8
Hammer-Strength Chest Press 4 10, 10, 10, 8
Decline-Bench Dumbbell Flye 3 12, 12, 10
Triceps Close-Grip Bench Press 4 12, 10, 10, 8
Lying EZ-Bar Triceps Extension 3 12, 12, 10
Reverse-Grip One-Arm Pushdown 3 12, 12, 10

Wednesday: Back, Middle Delts & Upper Abs

BODY PART EXERCISE SETS REPS
Back Bent-Over Barbell Row 4 15, 12, 10, 10
Pull-Up 4 12, 10, 10, 10
Barbell Deadlift 3 12, 10, 8
Pulldown to Front 3 12, 10, 8
Dumbbell Pullover 2 12, 12
Middle Delts Standing Dumbbell Lateral Raise 4 15, 12, 12, 10
Upper Abs Decline Crunch (holding medicine ball) 3 20, 20, 15
Rope Cable Crunch 3 20, 15, 15
Twisting Crunch (on bench or floor) 3 25, 20, 20

Thursday: Off

Friday: Thighs & Calves

BODY PART EXERCISE SETS REPS
Thighs Leg Extension 3 15, 12, 12
Barbell Squat 5 12, 12, 10, 10, 8
Hack Squat 4 12, 10, 10, 8
Seated Leg Curl 3 12, 12, 10
Romanian Deadlift 3 12, 10, 8
Calves Standing Calf Raise 3 20, 15, 15
Seated Calf Raise 3 20, 15, 15

Saturday: Lats, Biceps, Forearms & Abs

BODY PART EXERCISE SETS REPS
Lats Pull-Up 3 12, 12, 10
Reverse-Grip Pulldown 3 12, 12, 10
EZ-Bar Preacher Curl 4 15, 12, 10, 8
Alternating Dumbbell Curl 3 10, 10, 8
Dumbbell Concentration Curl 3 10, 10, 8
Forearms EZ-Bar Reverse-Grip Curl 3 20, 15, 15
Barbell Wrist Cur 2 20, 15
Abs Hanging Leg Raise 3 20, 15, 12
Machine Crunch 3 20, 15, 12
Side Crunch (on back extension bench) 3 20, 20, 20
Plank 2 60 seconds

Sunday: Off

The ProSource 30-Day Cardio Challenge

Ready to win the battle against body fat and improve your cardio fitness? This step-by-step plan will help you run stronger and longer — and get you leaner in the process — in one month.

Necessary evil? Maybe. But whether you love it or loathe it, cardio is an essential component of crafting a better physique, from your shoulders to your six pack.

Here, we provide a month’s worth of aerobic workouts that steadily and progressively get more challenging as the month goes on, helping you build your cardio fitness while burning body fat. Whether you find cardio difficult but need to improve to fire up your weight loss efforts, or you’re looking for a new and demanding routine to replace the one you follow now, this challenge is for you.

DAY 1: Power Walk
Time: 25 minutes
Instructions: You’ll start off your month with what should prove to be a swift but relatively easy outdoor walk, where you simply walk vigorously at a rapid pace. If you’re extremely motivated because you’re just starting off on this 31-day venture, you’ll probably be tempted do more, but hold back. Don’t worry, this program increases in intensity quickly, and exceeding the recommendations each day could push you into an overtrained state, where your body struggles to recover from bouts of exercise (especially if you’re also either starting or continuing a weight-training program concurrently with this cardio plan, which we strongly suggest).

DAY 2: Power Walk
Time: 30 minutes
Instructions: Today, you’ll power walk again, increasing your time by five minutes. As a note here and throughout the program, a critical component of cardio is your athletic shoes. A good general rule of thumb is, if your shoes cause foot discomfort or pain, or even worse, shinsplints, replace them immediately.

DAY 3: Power Walk Hill Repeats
Time: About 25 minutes
Instructions: For this, you’ll need to find a challenging hill in your area that’s about a 4-6% grade. After a five-minute walk on a relatively flat terrain, power walk up to the top of the hill as fast as you can without breaking into a run, then walk back down. Repeat the up-and-down sequence for 15 minutes, then take a five-minute walk again on a relatively flat surface as a cool down. If you need to do this indoors for lack of a hill or because of inclement weather, it can be replicated on a treadmill with an incline feature (something to keep in mind for any of the outdoor cardio prescribed in this program).

DAY 4: Rest

DAY 5: Elliptical Trainer
Time: 25 minutes
Instructions: The elliptical provides a rhythmic, low-impact cardiovascular workout that’s great whether you’re doing a steady-pace session (as you’ll do here) or an interval training workout, as you’ll complete later in the month. After a three-minute warm-up at a pace around 4* on the perceived-exertion scale, you’ll up your speed to a consistent pace in the 6-7 perceived exertion range — you should break a sweat but not be caught out of breath at any point during the activity. Slow back down gradually to your warm-up velocity in the final three minutes of your 25-minute bout.

* For most of your cardio workouts this month, you’ll judge your exertion on this 1-10 scale: 1 is a resting state, 3-4 is low intensity, 5-6 is moderately challenging, 7-8 is high intensity, and 10 is an absolute maximum effort, one which you could only keep up for a short time. Be honest with yourself for best results.

DAY 6: Treadmill Jog
Time: 30 minutes
Instructions: Start at a pace of around 4 on the exertion scale for 5 minutes, then increase to 6-7 (adjusting the speed of the treadmill to meet this exertion level). At the start of the 25th minute, gradually slow to your original warm-up gait. If you prefer, you can do this workout outdoors.

DAY 7: Rest

DAY 8: Stationary Bike Intervals
Time: 25 minutes
Instructions: For this session, you’ll get your first taste of interval training, which consists of bouts of medium-intensity activity interspersed with short all-out bursts. In the workout, you’ll start off with five minutes at an exertion of 3-4, then speed up to a faster (5-6 exertion) pace for two minutes. From there, watch the timer on the machine — every time it hits a minute mark starting at 8:00, go as hard as you can for 15 seconds, then drop back down to the 5-6 exertion pace for 45 seconds. Continue that pattern, sprinting 15 seconds every minute, until the last five minutes, where you return to your warm-up speed for a cool-down.

DAY 9: Power Walk
Time: 40 minutes
Instructions: As in Day 1 and 2, you’ll hit the great outdoors (or your nearest treadmill), this time for 40 minutes of fast-paced walking.

DAY 10: Treadmill Jog
Time: 35 minutes
Instructions: Follow the instructions for Day 6, with a five-minute warm-up and cool-down and a 6-7 exertion pace in between, this time for five more minutes total.

DAY 11: Rest

DAY 12: Elliptical Trainer Intervals
Time: 30 minutes
Instructions: Perform the same workout as described in Day 8, except you’ll try your hand at intervals on an elliptical instead of a bike, and add five minutes of training time.

DAY 13: Stationary Bike
Time: 40 minutes
Instructions: Start at a pace of around 4 on the exertion scale for 5 minutes, then increase your pace to 6-7 (adjusting the tension and your speed to meet this exertion level). At the start of the 35th minute, gradually slow to your original warm-up tempo. If you have a mountain or road bike, you can also perform this workout outdoors.

DAY 14: Jogging Hill Repeats
Time: About 25 minutes
Instructions: Follow the instructions for Day 3, but this time, instead of power walking up the hill, you’ll jog.

DAY 15: Rest

DAY 16: StepMill
Time: 30 minutes
Instructions: Today introduces a change of scenery equipment-wise. The StepMill is a little akin to walking up a down escalator, and it’ll get your blood pumping. In between a five-minute warm-up and cool-down at an exertion of 3-4, perform a steady rate of stair climbing at an intensity of about 7.

DAY 17: Treadmill Intervals
Time: 30 minutes
Instructions: This is a similar workout to Day 8 and 12, except you’ll do intervals on a treadmill instead of an elliptical or bike. Also, extend your max-effort sprints to 30 seconds every minute instead of 15.

DAY 18: Elliptical
Time: 45 minutes
Instructions: Follow the instructions for Day 5, except extend your warm-up and cool-down from 3 to 5 minutes, leaving 35 minutes for a steady-state workout at a 6-7 on the exertion scale.

DAY 19: Stationary Bike
Time: 50 minutes
Instructions: Follow the instructions for Day 13, increasing your workout time by 10 minutes.

DAY 20: Rest

DAY 21: Incline Treadmill
Time: 40 minutes
Instructions: Follow the instructions for Day 6, with a five-minute warm-up and cool-down and a 6-7 exertion pace in between, this time for 10 more minutes total. Also, instead of running on a flat surface, use the incline feature, inclining 2-5% depending on your level of fitness — adjust it up and down during the workout for variety.

DAY 22: Elliptical Trainer
Time: 50 minutes
Instructions: Follow the directions for Day 18 — this time, the core of your workout (between the warm-up and cool-down) will be 40 minutes at 7 on the exertion scale.

DAY 23: Sprint Hill Repeats
Time: About 25 minutes
Instructions: Follow the instructions for Day 3 (and also performed on Day 14), but this time, instead of power walking or jogging up the hill, you’ll do sprints at full speed.

DAY 24: Rest

DAY 25: Treadmill Jog
Time: 55 minutes
Instructions: Use the guidelines for Day 6, keeping up the 7 exertion pace for an additional 25 minutes (for 45 minutes total) between the 5-minute warm-up and cool-down.

DAY 26: StepMill
Time: 45 minutes
Instructions: Follow the directions for Day 16; the core of this workout will be 15 minutes longer in between a five-minute warm-up and cool-down.

DAY 27: Elliptical Intervals
Time: 40 minutes
Instructions: This interval workout extends the max effort sprints to a full minute, with two minutes of medium-intensity exertion in between. Follow the chart below.

Pace Minutes Exertion (1-10 scale)
Slow (warm-up) 5 3-4
Medium 2 5-6
Near-max effort 1 7
Medium 2 5-6
Max effort 1 8
Medium 2 5-6
Max effort 1 8
Medium 2 5-6
Max effort 1 9
Medium 2 5-6
Max effort 1 9
Medium 2 5-6
Max effort 1 8
Medium 2 5
Max effort 1 8
Medium 2 5-6
Near-max effort 1 7
Medium 2 5-6
Near-max effort 1 7
Medium 3 5-6
Slow (cool-down) 5 3-4

DAY 28: Rest

DAY 29: Treadmill Intervals & Stationary Bike
Time: 60 minutes
Instructions: This workout combines treadmill intervals and a steady-state stationary bike ride. You’ll start with the below interval workout on the treadmill for 30 minutes, then finish with 30 minutes on a bike at a 6-7 pace on the exertion scale (without the five-minute warm-up, as you’ll be plenty warm already).

Pace Minutes Exertion (1-10 scale)
Slow (warm-up) 5 3-4
Medium 2 5-6
Near-max effort 1 7
Medium 2 5-6
Max effort 1 8
Medium 2 5-6
Max effort 1 8
Medium 2 5-6
Max effort 1 8
Medium 2 5-6
Max effort 1 8
Medium 2 5-6
Near-max effort 1 7
Medium 2 5
Slow (cool-down) 5 3-4

DAY 30: Sprint Hill Repeats & Outdoor Jog
Time: 60 minutes
Instructions: To start, follow the instructions for Day 3, but, like on Day 23, you’ll sprint up the hill instead of power walk; also, add 5 minutes to the work time so you’re sprinting up the hill and walking down for 20 minutes instead of 15. Finish your training session with 30 minutes of a steady-pace jog at an exertion level of 6-7. With that, congratulate yourself — you’ve completed the ProSource Cardio Challenge!

Armed & Dangerous

Use this training program to build bigger biceps, triceps and forearms in 12 weeks!

In a man’s world, bigger is better. We want the highest-horsepower engine, the largest flat-screen television, a garage you could park a plane in, and arms that you can proudly refer to as “guns” or “pythons” without eliciting derisive snickers.

The first three are all about your bank account, but we can lend you a hand on the fourth objective. This 12-week workout plan takes aim at expanding your biceps, triceps, and forearms with an expert selection of exercises, sets and reps. It’s designed for maximum results – because at ProSource, helping you achieve your bodybuilding goals is no laughing matter.

WEEKS 1-4: Divide And Conquer For the first four weeks of the “Armed & Dangerous” program, your arms will be split up into three different days throughout the week, and paired with other complementary body parts. You’ll train with a lot of concentration and intensity, setting the stage for the combined arm-specific training days in months two and three. Meanwhile, stick with your regular workouts for your other muscle groups, but don’t go to extremes, as you want to focus your body’s recuperative and growth processes almost exclusively on your bi’s, tri’s and forearms.

ARMED & DANGEROUS

Use this training program to build bigger biceps, triceps and forearms in 12 weeks!

In a man’s world, bigger is better. We want the highest-horsepower engine, the largest flat-screen television, a garage you could park a plane in, and arms that you can proudly refer to as “guns” or “pythons” without eliciting derisive snickers.

The first three are all about your bank account, but we can lend you a hand on the fourth objective. This 12-week workout plan takes aim at expanding your biceps, triceps, and forearms with an expert selection of exercises, sets and reps. It’s designed for maximum results – because at ProSource, helping you achieve your bodybuilding goals is no laughing matter.

WEEKS 1-4: Divide And Conquer

For the first four weeks of the “Armed & Dangerous” program, your arms will be split up into three different days throughout the week, and paired with other complementary body parts. You’ll train with a lot of concentration and intensity, setting the stage for the combined arm-specific training days in months two and three. Meanwhile, stick with your regular workouts for your other muscle groups, but don’t go to extremes, as you want to focus your body’s recuperative and growth processes almost exclusively on your bi’s, tri’s and forearms.

WEEKS 1-4 TRAINING SPLIT

Sunday Off
Monday Back, Biceps
Tuesday Off
Wednesday Chest, Triceps
Thursday Off
Friday Shoulders, Forearms, Abs
Saturday Legs

BICEPS WORKOUT: Monday

Exercise Sets Reps
Alternating Dumbbell Curl 3 10-15
Barbell Spider Curl 3 8-12
Incline Dumbbell Curl 3 10-12
Concentration Curl 3 12

Instructions: The alternating dumbbell curl is performed standing, curling one dumbbell at a time. Barbell spider curls are done standing at a preacher bench, with your arms down the straight edge of the bench. For incline dumbbell curls, lie on a 45-degree incline bench and curl one dumbbell at a time. Place your working-arm elbow on the inside of your thigh for concentration curls. For all the exercises, pyramid up the weight set to set, except for concentration curls, where you want to start with a heavy weight and drop each successive set, repping to failure each time – choose a weight where failure happens at or around 12 reps.

TRICEPS WORKOUT: Wednesday

Exercise Sets Reps
Close-Grip Bench Press 4 15, 12, 10, 6-10
Incline EZ-Bar Triceps Extension 3 10-12
Rope Overhead Extension 3 10-15
Dumbbell Kickback 3 10-15

Instructions: For close-grip benches, you’ll pyramid up the weight each set, aiming each week for a new personal best on the final set. The incline EZ-bar extension is like a standard flat-bench extension (i.e. French press) except on a 45-degree bench. The rope overhead extension is performed at a high-cable station, extending your arms overhead while your back is to the cable stack. Dumbbell kickbacks are done one arm at a time. Pyramid up the weight set to set on the incline and rope extensions, then drop the weight each set on kickbacks, aiming for failure in the 10-15 rep range on that final exercise.

FOREARMS WORKOUT: Friday

Exercise Sets Reps
Reverse EZ-Bar Curl 3 10-12
Barbell Wrist Curl 3 10-15
Reverse Dumbbell Wrist Curl 3 10-15

Instructions: Reverse EZ-bar curls are standing curls with your grip flipped. Barbell wrist curls and reverse dumbbell curls are both performed while seated on a flat bench, your forearms flat on the bench with the weight hanging off the edge. Do each repetition through a full range of motion, and use enough weight on the last set of each exercise to reach momentary muscular failure – that may require you do some partials, where you rep through as much of the range of motion as you can until you can barely move the bar.

WEEKS 5-8: Power ‘n’ Pump

For the final eight weeks of the program, including the four weeks presented in this section, you’ll concentrate your arm workouts all into one day, twice per week. In weeks 5-8 you’ll have what we call a “power” day, with heavy weight and low reps to tax your bi’s, tri’s and forearms to their limits, and you’ll have a “pump” day that consists of higher-rep ranges and plenty of volume. The dual shock should be enough to tax every last muscle fiber in your arms and activate a growth response. Again, only do enough for the rest of your physique to maintain your current level of development; if you push too hard on your legs, chest, back or shoulders, you’ll stretch your nutritional resources too thin and won’t leave enough fuel to trigger an adaptive response where you want it most.

WEEKS 5-8 TRAINING SPLIT

Sunday Off
Monday Back, Chest
Tuesday Legs
Wednesday Power Arm Day
Thursday Off
Friday Abs
Saturday Pump Arm Day

POWER ARM WORKOUT: Wednesday

Body Part  Exercise Sets Reps
Triceps Flat-Bench EZ-Bar Triceps Extension

Machine Dip

One-Arm Cable Extension

5

4

3

15, 10, 8, 8, 6

10, 10, 8, 6

8-10

Biceps Standing Barbell Curl

EZ-Bar Preacher Curl

One-Arm Dumbbell Preacher Curl

5

4

3

15, 10, 8, 8, 6

10, 10, 8, 6

8-10

Forearms Behind-The-Back Barbell Wrist CurlÂ

Standing Reverse Barbell Wrist Curl

3

3

10-12

10-12

Instructions: For each exercise, you want to pyramid up the weight set to set, aiming to go as heavy as you can on the last set. To note what may be unfamiliar exercises, the one-arm cable extensions are done from a standing position, using a D-handle on an upper-cable station, while the behind-the-back barbell wrist curl is done standing, holding a barbell behind your back, arms extended. Meanwhile, for a standing reverse wrist curl, hold a barbell in front of you, arms extended, and on each rep, curl your wrists up as high as you can without moving your upper arms in the process.

PUMP ARM WORKOUT: Saturday

Body Part Exercise Sets Reps
Biceps Machine Preacher Curl

Standing Cable Curl

Dumbbell Hammer Curl

4

4

4

15

15

15

Triceps Cable Pressdown

Rope Pressdown

Parallel-Bar Dip

4

4

4

15

15

12-15

Forearms Dumbbell Wrist Curl

Reverse EZ-Bar Preacher Curl

3

3

20

20

Instructions: For each of these exercises, choose a challenging weight; don’t take the high reps as an excuse to go too light. None other than eight-time Mr. Olympia champion Ronnie Coleman uses reps in the 12-15 range, but he is sure to tax his muscles thoroughly by combining those relatively high reps with the maximum poundage he can handle, so that rep 15 is extremely difficult. The machine preacher curl can be a machine where the pad is angled down, or, if your gym doesn’t have that, it can be on the type of apparatus where your upper arms are on a pad that’s parallel to the floor. Do dumbbell hammer curls either alternately or both arms at the same time, your choice, and for standing cable curls, find a straight bar attachment.

WEEKS 9-12: Rolling Thunder

The final four weeks won’t be easy, but if you follow through consistently to the end, the hard-fought efforts will be well worth the results. You’ll do the same arm workout twice per week, Wednesday and Saturday – it blends higher and lower reps to never allow your body to guess what’s coming next. With such varied and unique stimulation, the muscles will adapt by adding size to protect themselves from future onslaughts. At the end, when the 12 weeks of the “Armed & Dangerous” program are up, you can return to weeks 1-4 and start the process again, or switch your focus to other body parts that need attention – the choice is yours.

WEEKS 9-12 TRAINING SPLIT

Sunday Off
Monday Chest, Shoulders
Tuesday Back, Abs
Wednesday High-Intensity Arms
Thursday Off
Friday Legs
Saturday High-Intensity Arms

HIGH-INTENSITY ARMS: Wednesday & Saturday

Body Part Exercise Sets Reps
Triceps Close-Grip Bench Press

Flat-Bench EZ-Bar Triceps Extension

Cable Pressdown

Seated One-Arm Overhead Dumbbell Extension

3
2

2
2

2

1

1

12-15
6-8

6-8
12-15

6-8

15

To Failure

Biceps Standing Barbell Curl Â

Incline Dumbbell CurlÂ

Dumbbell One-Arm Spider Curl

Cable One-Arm Preacher Curl

3

2
2

2

1

12-15

6-8
12

6-8

To Failure

Forearms Behind-the-Back Barbell Wrist Curl

Reverse Dumbbell Wrist Curl

1
2

2
1

20
8

8
20

Instructions: This workout combines the higher-rep and lower-weight protocols of the power and pump routines in weeks 5-8, all in one training session. For the sets that call for 12 repetitions and above, choose a moderate yet demanding weight and employ smooth and steady-cadence repetitions. For the sets that consist of a lower-rep scheme in the 6-8 range, pick the heaviest poundage you can manage and power out each rep slowly and deliberately, squeezing the muscle hard at the top. Switching back and forth between these near-maximal loads and the endurance-type sets should prove to be difficult at first, but enter the workout mentally prepared and your muscles will eventually adjust – just in time to start back over at week 1.

The Great Protein Supply Crunch of 2007

by Jim Casagrand

nytrowheyultra straw The Great Protein Supply Crunch of 2007Late this past summer, you may have noticed the price of your favorite protein products increased – in some cases significantly. Unfortunately, manufacturers and retailers of protein supplements are caught up in a worst-case scenario in which greatly elevated production costs and decreased profit margins are wreaking havoc on the protein market. The reasons are many and somewhat complex, but here are some of the contributing factors.

Part of the price increase can be attributed to our nation’s increasing demand for alternative energy sources. More corn, which was previously an inexpensive feed source for cattle, is beginning to be devoted to ethanol production, which has driven demand up dramatically. Consequently, it costs more to feed farm animals, and this cost is being passed on to the consumer for dairy end-products (milk, cheese, etc). Because the raw materials to make whey and casein protein come from cows, they also markedly increased in price.

Further compounding costs are droughts – both here and abroad. These droughts are responsible for poor crop growth and less production of corn and hay, which is also a feed source for animals. Consumers in Australia experienced considerable price increases at the grocery store, and growing demand in Asia for dairy products further contributes to the shortage here.

In addition to the weather not cooperating and increased alternative energy production, there is yet another factor driving up dairy prices – demand from newly prosperous countries in Asia, like China and India, and also in the Middle East. As recently as just a few years ago, dairy farmers deliberately focused on other more profitable products because there was more than adequate supply of dairy to satisfy demand. Abrupt changes in the market and unfavorable weather conditions changed all that literally overnight. Now almost anything that is related to cows and corn (dairy – including whey and casein, meat, eggs, poultry, animal feeds, leather jackets and shoes, etc.) is becoming more expensive.

Is there an end in sight where we can look forward to the prices of our favorite protein products decreasing? Not in the short term, and the long term will be determined by weather and demand – both of which are very unpredictable. But we are fortunate to live in a nation where consumer demand generates greater buying power and lower prices for customers than elsewhere in the world. Whey is a superior source of protein because of its easy digestibility, amino acid profile and abundant immune-supporting microfractions. And when it comes to the most health benefit for your dollar, whey remains unrivaled.

Sources:
Australia’s Woolworths Warns Drought Will Lead To Price Rises
Food prices spike on demand, energy costs
Drought, demand for ethanol responsible for high hay prices
Global Dairy Demand Drives Up Prices

2007 Mr. Olympia News: The Results Are In!

Place Winner Country

01 Jay Cutler USA
02 Victor Martinez Dominican Republic
03 Dexter Jackson USA
04 Ronnie Coleman USA
05 Dennis Wolf Germany
06 Melvin Anthony USA
07 Silvio Samuel Spain
08 Gustavo Badell Puerto Rico
09 Johnnie Jackson USA
10 David Henry USA

Download Official IFBB Contest Rules

2007 MR. OLYMPIA COMPETITORS (in alphabetical order)Eddie Abbew United Kingdom
Melvin Anthony USA
Gustavo Badell Puerto Rico
Darrem Charles Trinidad
Ronnie Coleman USA
Jay Cutler USA
Mark Dugdale USA
Toney Freeman USA
Kai Greene USA
Marcus Haley USA
Will Harris USA
Phil Heath USA
Dexter Jackson USA
Dennis James Germany
Victor Martinez Dominican Rep.
Desmond Miller USA
Ronny Rockel Germany
Markus Ruhl Germany
Silvio Samuel Spain
Sergey Shelestov Russia
Vince Taylor U.S.A
Branch Warren USA
Bill Wilmore USA
Dennis Wolf Germany
Hidetada Yamagishi Japan

Previous Winners of Mr. Olympia

2006 Jay Cutler
2005 Ronnie Coleman
2004 Ronnie Coleman
2003 Ronnie Coleman
2002 Ronnie Coleman
2001 Ronnie Coleman
2000 Ronnie Coleman
1999 Ronnie Coleman
1998 Ronnie Coleman
1997 Dorian Yates
1996 Dorian Yates
1995 Dorian Yates
1994 Dorian Yates
1993 Dorian Yates
1992 Dorian Yates
1991 Lee Haney
1990 Lee Haney
1989 Lee Haney
1988 Lee Haney
1987 Lee Haney
1986 Lee Haney
1985 Lee Haney
1984 Lee Haney
1983 Samir Bannout
1982 Chris Dickerson
1981 Franco Columbu
1980 Arnold Schwarzenegger
1979 Frank Zane
1978 Frank Zane
1977 Frank Zane
1976 Franco Columbu
1975 Arnold Schwarzenegger
1974 Arnold Schwarzenegger
1973 Arnold Schwarzenegger
1972 Arnold Schwarzenegger
1971 Arnold Schwarzenegger
1970 Arnold Schwarzenegger

2007 MS OLYMPIA COMPETITORS

Lisa Aukland USA
Dayana Cadeau Canada
Valentina Chepiga Ukraine
Tazzie Colomb USA
Sarah Dunlap USA
Stephanie Kessler USA
Iris Kyle USA
Mah-Ann Mendoza USA
Antoinette Norman USA
Yaxeni Oriquen-Garcia Venezuela
Betty Pariso USA
Heather Armbrust USA
Bonny Priest USA
Annie Riviecco USA

Previous Winners of Ms. Olympia

2006 Iris Kyle
2005 Yaxeni Oriquen
2004 Iris Kyle
2003 Lenda Murray
2002 Lenda Murray
2001 Juliette Bermann
2000 Valentina Chepiga (HW)
2000 Andrulla Blanchette (LW)
1999 Kim Chizevsky
1998 Kim Chizevsky
1997 Kim Chizevsky
1996 Kim Chizevsky
1995 Lenda Murray
1994 Lenda Murray
1993 Lenda Murray
1992 Lenda Murray
1991 Lenda Murray
1990 Lenda Murray

2007 FITNESS OLYMPIA COMPETITORS

Regiane Silva Germany
Heidi Fletcher USA
Adela Garcia USA
Tracey Greenwood USA
Jenny Hendershott USA
Amy Huber USA
Tanji Johnson USA
Kim Klein USA
Julie Lohre USA
Angela Monteleone-Semsch USA
Mindi O’Brien USA
Julie Palmer USA
Julie Shipley-Childs USA
Stacy Simons USA

Previous Fitness Olympia Winners
2006 Adela Garcia
2005 Jen Hendershott
2004 Adela Garcia-Friedmansky
2003 Susan Currey
2002 Susan Currey
2001 Susan Currey
2000 Susan Currey
1999 Mary Yockey
1998 Monica Brant
1997 Carol Semple-Marzetta
1996 Saryn Muldrow
1995 Mia Finnegan
2007 FIGURE OLYMPIA COMPETITORS

Sonia Adcock USA
Gina Aliotti USA
Natalie Benson USA
Suzanne Bock Germany
Monica Brant USA
Gina Camacho USA
Chandra Coffey USA
Mary Jo Cooke-Elliott USA
Jeanette Freed USA
Amy Fry USA
Bernadette Galvan USA
Adelina Garcia USA
Jennifer Gates USA
Celeste Gonzalez Spain
Danielle Hollenshade USA
Mary Elizabeth Lado USA
Amber Littlejohn USA
Jenny Lynn USA
Shannon Meteraud USA
Inga Neverauskaite Lithuania
Nicole Pitcher-Scott United Kingdom
Christine Pomponio-Pate USA
Zivile Raudoniene Lithuania
Felicia Romero USA
Amanda Savell USA
Tara Scotti USA
Valerie Waugaman USA
Latisha Wilder USA

Previous Figure Olympia Winners

2006 Jenny Lynn
2005 Davana Medina
2004 Davana Medina
2003 Davana Medina