There is only one way to get through this training: hard work. There are no magic pills, no drugs, no special juice, just good old- fashioned sweat and maybe a few tears. You can go into any gym confident because you have everything you need. This guide breaks down every exercise in this program, explaining exactly what to do and when. You also have audio linked to each exercise in your workouts. All that is left now is for you to get started!
This may seem overwhelming at first. Please keep a good attitude and stick with it. When I was in Marine Corps boot camp, three days in, I was thinking - like every other recruit - “What the hell have I gotten myself into?” 13 weeks? No friggin way I can do 13 weeks of this. After breakfast, our Drill Instructor marched us over by a Platoon graduating that morning. They were all staging their duffel bags to grab them and go home with their families after graduation. He told us, “I know you probably think there is no way you can survive this right now. I know because I had the same thoughts, and you can bet every one of those Marines graduating today did, too. But remember this: nothing stops time. Time to man up.”
My hope for you, my friend, is that you will remember that and stick it out through the sixteen weeks. If you do, I promise you will be fit beyond your wildest dreams. You’ll be able to work out however you want. These days, I only do exercises I enjoy. I also love going to the gym in the morning. I’ve been doing it consistently for 30 years. The time flies! Giddy up!
All Exercise are listed in alphabetical order
Arnold
Sit on a bench with back support, holding a dumbbell in each hand, with your palms facing your shoulders, elbows bent, and the dumbbells in front of you (as if at the end of a bicep curl). Keep your feet flat on the floor, core engaged, and back pressed against the bench. Exhale as you press the dumbbells upward in a one Mississippi move. As you press, rotate your palms so that by the time your arms are extended, your palms are facing forward. Your elbows should move outward as the rotation occurs. Press the dumbbells until your arms are fully extended overhead, with palms facing away from you. Avoid locking your elbows to keep tension on the shoulder muscles. Pause briefly at the top, focusing on squeezing the shoulder muscles. Inhale and begin to lower, two Mississippi, three Mississippi, four Mississippi, five Mississippi. Simultaneously rotate your palms back toward your body: That's one rep.
Barbell Curls - Back Against The Wall
Grab a weighted barbell. Start by standing with your back flat against a wall. Your feet should be about shoulder-width apart, and you can place them slightly forward (about 6 inches away from the wall) to give yourself stability. Ensure your head, upper back, and glutes are pressed firmly against the wall throughout the movement. This will prevent you from using momentum to lift the weight. Grip the barbell with an underhand (supinated) grip, with your palms facing up and your hands placed shoulder-width apart. Let the barbell hang naturally in front of your thighs with your arms fully extended. Your elbows should be close to your sides, and your core should be engaged to support your posture. Curl the barbell upward in one Mississippi, a controlled motion, bringing it toward your chest. Keep your elbows pinned to your sides and your back firmly against the wall, squeeze the biceps at the top, then lower, two Mississippi, three Mississippi, four Mississippi, you are back to the start position. That’s one rep.
Barbell Preacher Curls
Adjust the preacher bench's height so your armpits rest comfortably against the top. Choose an EZ-curl bar or straight barbell with a weight you can control throughout the entire range of motion. Stand in front of the preacher bench with your feet shoulder-width apart for stability. Pick up the barbell and curl it up to your chin. Lean forward slightly and place your upper arms on the preacher pad so your chest is against the pad, your hands about shoulder-width apart. Slowly allow your arms to fully extend downward while slightly bending your elbows to protect your joints, one Mississippi, two Mississippi, three Mississippi, four Mississippi. Your upper arms should remain pressed against the pad throughout the exercise to isolate your biceps. Keep your shoulders relaxed and avoid hunching them up toward your ears. Exhale saying five Mississippi as you curl the barbell upward, using your biceps to lift the weight. That’s one rep.
Barbell Squats
Adjust the squat rack so the barbell is at about chest height. Load the barbell with an appropriate weight. Stand under the bar with your feet shoulder-width apart. Position the bar across your upper back, resting on your trapezius muscles (for a high bar squat) or slightly lower on your rear deltoids (for a low bar squat). Grasp the bar firmly with your hands slightly wider than shoulder-width apart. Squeeze your shoulder blades together to create a stable shelf for the bar. Stand up straight to lift the bar off the rack. Take 1-2 steps back to clear the rack, keeping your feet hip-width to shoulder-width apart. Position your feet slightly turned out (about 15–30 degrees). Stand tall with your chest up, shoulders back, and core engaged. Keep your back straight, eyes looking forward, and weight evenly distributed across your feet.
Inhale deeply (this will help brace your core) and begin lowering yourself by simultaneously bending at the hips and knees. Push your hips back as if sitting in a chair while keeping your chest up and back straight. Keep your knees aligned with your toes, avoiding letting them collapse inward. Lower yourself, one Mississippi, two Mississippi, three Mississippi, four Mississippi,
until your thighs are parallel to the ground (or lower if flexibility allows) while keeping your heels flat. Say five Mississippi, exhale, and push through your heels to stand back up, driving your hips forward and straightening your legs. That’s one rep.
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