WORKOUTS

Strong and Lean 12-Week Workout: Week 1


Welcome to week one of the RealJock.com Strong and Lean 12-Week Workout program from super-trainer Billy Polson, co-founder of DIAKADI Body personal training gym, voted best personal training gym in San Francisco by CitySearch in 2006 and 2007. The Strong and Lean 12-Week workout program is a companion to RealJock.com's Muscle-Building 12-Week workout program from strength specialist Mike Clausen. The Strong and Lean is ideal for intermediate and advanced users looking to build muscle strength, power and speed, coordination, and balance through a series of unique and increasingly challenging workouts. Ready to get started? Check it out below!
WARMUP
Exercise Muscles Reps (Goal) Weight (Goal) Reps (Actual) Weight (Actual)
SET 1
Cable Side Rotators Shoulders (rotator cuffs) 15 each arm Light
Dumbbell Up Rotators Shoulders (rotator cuffs) 15 Light
SET 2
Cable Side Rotators Shoulders (rotator cuffs) 15 each arm Light
Dumbbell Up Rotators Shoulders (rotator cuffs) 15 Light
WORKOUT SEQUENCE 1
Exercise Muscles Reps (Goal) Weight (Goal) Reps (Actual) Weight (Actual)
SET 1
Dumbbell Chop Legs, Shoulders 12 75% Rep Max
Dumbbell Freestyle Swim Stroke Shoulders (rotator cuffs) 20 75% Rep Max
Squat Thrust Full body 12 N/A
Push-ups Chest, Triceps Max out N/A
Baseball Balance Taps Full body 10 each foot N/A
Full Situps Upper abs 20 N/A
SET 2
Dumbbell Chop Legs, Shoulders 12 Rep Max
Dumbbell Freestyle Swim Stroke Shoulders (rotator cuffs) 20 Rep Max
Squat Thrust Full body 12 N/A
Push-ups Chest, Triceps Max out N/A
Baseball Balance Taps Full body 10 each foot N/A
Full Situps Upper abs 20 N/A
WORKOUT SEQUENCE 2
Exercise Muscles Reps (Goal) Weight (Goal) Reps (Actual) Weight (Actual)
SET 1
Dumbbell Step-ups with Shoulder Press Legs, Shoulders 12 each leg 75% Rep Max
Triceps Bench Dips Triceps 20 N/A
Front Lunges with Shoelace Tap Legs 10 each leg N/A
Stability Ball Dumbbell Press Chest 12 75% Rep Max
Stability Ball Dumbbell Skull Crushers Triceps 12 75% Rep Max
Stability Ball Situps: Center and Obliques Upper and oblique abdominals 20 center, 20 oblique each side N/A
SET 2
Dumbbell Step-ups with Shoulder Press Legs, Shoulders 12 each leg Rep Max
Triceps Bench Dips Triceps 20 N/A
Front Lunges with Shoelace Tap Legs 10 each leg N/A
Stability Ball Dumbbell Press Chest 12 Rep Max
Stability Ball Dumbbell Skull Crushers Triceps 12 Rep Max
Stability Ball Situps: Center and Obliques Upper and oblique abdominals 20 center, 20 oblique each side N/A


EXERCISE DESCRIPTIONS IN BRIEF
Exercise Overview
Cable Side Rotators With a towel rolled in your armpit, use the cable system set at your stomach level or a stretchy tube attached to a pole or doorway. Hold your elbow at a right angle and slowly move your hand from across your stomach towards the outside of your body, then bring hand back to stomach and repeat.
Dumbbell Up Rotators Holding dumbbells in each hand in front of you with elbows and armpit at a 90-degree angle, slowly raise dumbbells until they are straight up and your forearms and perpendicular to the floor, then reverse motion.
Dumbbell Chop Stand holding one dumbbell by the ends with your palms facing inward. Squat and tap the dumbbell to floor. Stand and bring the dumbbell up to starting position, then move right into the diagonal chop. Lower your arms and the dumbbell to the left of your body, pivot your body toward your left, drop your right knee, and pivot your right foot inwards. Your right heel will come off the floor. Bring the weight down as low as you can go without breaking form, then return to starting position and do the diagonal chop to the other side.
Dumbbell Freestyle Swim Stroke Standing, lean forward with flat back and perform the freestyle swim strokes with dumbbells held in each hand.
Squat Thrust From a standing position with your feet hip-width apart, squat down and place your hands on the floor, pop back to the push-up position, then jump back up to the squat position and stand.
Push-ups Do as many standard push-ups as possible. Your legs should be together and extended straight behind you. Your arms should be slightly more than shoulder-width apart.
Baseball Balance Taps Set up 3 dumbbells in a triangle shape about one foot in front of you. Stand on right leg and use left hand to tap each dumbbell back and forth, standing straight up between each tap. Do 10 times back and forth on each leg. Keep feet shoulder-width apart with foot just hovering off floor.
Full Situps Lie flat on the floor with your legs straight. Perform 20 full situps using your arms if necessary. As you get stronger, cup your hands lightly behind your head. Be sure to tuck your chin hard to chest throughout movement.
Dumbbell Step-ups with Shoulder Press Hold dumbbells at shoulder height and perform repeated single leg step-ups onto flat bench. Each time you return to floor perform a shoulder press. Perform full set with one leg leading, then repeat with opposite leg on bench.
Triceps Bench Dips Place two flat benches parallel to each other, leaving the length of your outstretched legs in between. Sit on the edge of one bench with your hands on the sides of the bench and your feet on the other bench. Scoot your butt off the edge of the seat and perform tricep dips, keeping your hips close to the edge of bench throughout.
Front Lunges with Shoelace Tap From a standing position, step your right leg forward and begin to bend your right knee in a slight lunge. Bend down toward your right foot and touch the shoelaces of your right foot with the fingertips of both hands. Repeat with alternating legs.
Stability Ball Dumbbell Press Lie on a stability ball and perform dumbbell chest presses.
Stability Ball Dumbbell Skull Crushers Lie on a stability ball and extend your arms back over your head with dumbbells held in your hands, then reverse the motion and return the dumbbells to starting position. Hold your arms at 45-degree angle throughout the movement so that triceps stay engaged.
Stability Ball Situps: Center and Obliques Lie on a stability ball and perform 20 situps to center. Then roll onto your side on the stability ball and perform 20 oblique crunches. Finally roll onto your other side and perform 20 oblique crunches on that side.


EXERCISE IMAGES

Photo Credit: Nicolas Smith