Grishin_Personal Program Example

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Strength Training
Programs
by Vladimir Grishin

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Personal Goals:
#1
#2
#3
#4
#5
#6
#7

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Dear Ron,
I’m glad that after our long discussion you finally made up
your mind in favor of the Strength Training Program (STP).
Let me assure you one more time that you made the right
decision. STP is beneficial in many ways. Not only does it increase
your strength, but also improves your immune system and
solidifies your health. It makes your body aesthetically
handsome and sexually attractive.
After a STP sessions you feel more self-confident. You
start loving challenges, and you become more disciplined and
goal-oriented. Your self-image improves and you get more
positive and more successful in all avenues of your life.
I’m really excited for you. Because the results you are
going to get cannot be measured by any money. Of course, it
would demand some time-investment from you, but it’s less than
1 hour a day. Isn’t that hour worth becoming the owner of a
gorgeous body, who doesn’t hesitate to strip down on the beach
and who is proud to say “it’s my body”? These benefits are worth
your efforts!
You are holding a booklet in your hands which is a 6 week
Strength Training Program specified for your goals. It also has
stable ball training in accordance with your doctor’s prescription
to improve your balance.
I hope you will love your results and you will like the
program and the booklet. This booklet would help to achieve
your goals and bring you to success of your own. It explains step-
by-step what you need to do to get what you want. It will guide
you and help you in the world of iron machines that you are going
to dive into.
Enjoy!

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SAFETY PRECAUTIONS!!!
 Never hold your breath while lifting weights. This
can cause you to feel lightheaded, dizzy, and lead to
fainting.
 Never lock your joints (knee, elbow, etc.)
while lifting weights. Locked joints are put under an
enormous amount of stress, which may lead to injury.
 Always use collars on the bar when lifting
weights. And weara weight-lifting belt when
necessary.

 Focus on controlling the weight.
To avoid injury and maximize the effectiveness of the
exercise weights should always be lifted and lowered
slowly.
 Always have a "spotter" present when
performing free weight exercises. Spotters can
assist you with form and ensure that you avoid
injury.

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 Maintain correct posture - protect
intervertebral disks. Never excessively twist or bend
the spine, which can cause lower
back problems.
 When standing, always maintain a slight bend
in the knees to reduce stress on the lower back.
The knees should always remain in alignment
with the toes when performing leg exercises.
 Keep both hands at equal
distance from the center of the bar when
using free weights. Not doing so could result
in harmful stress to one side of your body.
 Always
replace weights to the proper racks so that others
do not trip over them.
 Always warm up before your
training. It decreases viscosity in warm
muscle and increases contraction speed. And
always cool down after your training to
promote recovery and return the body to a
pre-work out level.

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IMPORTANT WARM-UP TIPS!!!
Warming up prior to any physical activity is a MUST!!! It does a
number of benefits. It prepare the body and mind for more strenuous
activity by increasing the body's core temperature and increasing the
body's muscle temperature. It helps to make the muscles loose, supple
and pliable.
For the purposes Srength Training Program you need two main
core warm-up element:
o The general warm up: a light physical
activity, like walking, jogging,
stationary bike, skipping, or easy
aerobics no more than five to ten
minutes and result in a light sweat.
The aim of the general warm up is
simply to elevate the heart rate and
respiratory rate. This in turn increases the
blood flow and helps with the
transportation of oxygen and nutrients to the working
muscles. This also helps to increase the muscle
temperature, allowing for a more effective static
stretch. Which bring us to part two.
 Static stretching is a very safe and effective form of basic
stretching. There is a limited threat of injury and it is extremely
beneficial for overall flexibility. static stretching should include all
the major muscle groups, and this entire part should last for about
five to ten minutes:
1. Triceps Stretch
1. Starting position: This exercise may be
done while standing or seated. Reach both
arms overhead, bend the right elbow and
grasp it with the left hand. The right hand
should be pointing straight down the back.

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2. Pull the elbow up and slightly back and hold
for at least 20 seconds.
3. Repeat on the other side.
2. Deltoid Stretch – Rear
1. Starting position: Sit or stand
with good posture. Cross the right arm across the
front of the body at neck level. Grasp the elbow
with the left hand while keeping the shoulders
down and relaxed.
2. Press the elbow toward the neck and hold for at least 20 seconds.
3. Chest Stretch
1. Starting position: Stand beneath a doorway. Bend the
left arm and place the forearm against the wall with the
elbow at shoulder height.
2. Rotate the body away from the arm and hold for at least
20 seconds.
4. Calf Stretch – Wall
1. Starting position: Stand approximately two
feet away from a wall and place hands on wall
at about shoulder height. Place one foot at the
base of the wall with the heel on the floor and
toes against the wall.
2. Slowly straighten the knees and press the
chest toward the wall to feel a stretch in the back of the lower leg.
3. Hold for at least 20 seconds and repeat on the other side.

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5. Inner Thigh
1. Starting position: Stand with feet three or more
feet apart and toes
turning outward. Bend one knee and lunge to one
side, being careful not to allow the knee to extend
beyond the toes.
2. Keeping weight on bent leg, lift the toes of the
extended leg to increase the stretch in the inner thigh. Keep torso
upright and head lifted.
3. Hold for at least 20 seconds.
6. Quadriceps Stretch – Lying
1. Starting position: Lie on your side with your
legs extended and your lower arm or hand
supporting your head. Bend the top knee and
grasp the top of the foot with your hand.
Knees should be in alignment.
2. Press the top hip forward to feel a stretch along the front of the
thigh.
7.Hamstring Stretch – Lying
1. Starting position: Lie on your back with your legs
extended. Lift one leg up (or keeo
it bent in the knee) and grasp
behind the thigh or knee with
both hands as you bring the knee
to the chest.
2. Press the heel up toward the ceiling as you
straighten the leg.

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Strength Training Program
The program starts with multi-joint exercises involving larger muscle
groups, followed by single-joint exercises for smaller muscle groups.
For the purposes of this program, we use isotonic equipment.
-1-
- Target: Legs
- Body segment: Hips and Thighs Press
- Muscles Worked: Quadriceps, Glutes, Gastrocnemius
- Type of exercise: Multi-joint
- Joint actions: Hip extension and knee extension
- Exercise: seated leg
Step 1
STARTING POSITION: Sit in the machine, with your
back and sacrum flat against the machine's
backrest. Place your feet on the resistance plate,
and adjust your seat and foot position so that the
bend in your knees is at approximately 90 degrees
with your heels flat. Knees are parallel and your
toes are lined up with your knees. Lightly grasp any available handles
to stabilize your upper extremity. Brace your abdominal muscles to
stabilize your spine. Do not allow movement in your low back
throughout the exercise.
Step 2
Slowly exhale while pushing the resistance plate away from your
body. Keep your heels flat against the
resistance plate and avoid any movement in
the upper extremity.
Step 3
Continue to straighten your legs until the
knees are straight but not locked. The heels
should still be pressed firmly into the plate.
Do not round the low back, lock-out your knees or allow your butt to
lift off the seat pad.
Step 4
Pause briefly then slowly return to your starting
position in a slow, controlled manner. Do not
allow your upper thighs to compress your ribcage.
Repeat the movement.

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-2-
- Target: Chest
- Body segment: Chest Press
- Muscles Worked: Pectoralis
- Joint actions: Shoulder horizontal flexion and elbow extension
- Exercise: flat bench
Step 1
Sit comfortably on the machine with a small test
load fixed on each side of the weight pins, if this
is your first try on this machine. Your feet should
be placed firmly on the floor, about shoulder
width apart.
Step 2
Grasp the handles and push the bars (see photos) outward to full
extension of the elbows but without "locking out" explosively.
Step 3
Try to keep the head steady, against the upright pad, and neck
still. Breathe out on exertion and in on recovery.
Step 4
You should feel significant resistance against
the horizontal push. Try different weights
until you are able to push out and back for
about 8-10 repetitions, the last repetition
feeling somewhat difficult.

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-3-
- Target: Back
- Body segment: Upper-and mid-back
- Muscles Worked: Latissimus Dorsi, Biceps Brachii, Trapezius
- Joint actions: Shoulder extension/adduction and elbow flexion
- Exercise: Lateral pulldown
Step 1
Sitting on a bench, grab a bar with a false
overhand - thumb on the same side as your
fingers - shoulder-width grip.
Step 2
As you pull your shoulder blades together and
down, while sticking your chest out, pull the bar to
your chest. Then, pause with the bar an inch or so
from your chest, and slowly let it rise to where it
began. Throughout, keep your chest out.

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-4-
- Target: Legs
- Body segment: Legs extension
- Muscles Worked: Quadriceps
- Type of exercise: Single-joint
- Joint actions: Knee extension
- Exercise: Leg
Step 1
Position your lower legs behind the shin pad,
making sure that the pad is on the lower part of
your shins rather than your ankles. Line your
knee up with the pivot points on the machine
and make sure that your starting position is
comfortable.
Step 2
Exhale and extend your legs at the
knee - stop the movement just before
your legs become straight.
Step 3
Inhale and slowly return your legs to
the starting position.

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-5-
- Target: Shoulders
- Body segment: Shoulders and arms
- Muscles Worked: Deltoids, Biceps Brachii, Trapezius
- Joint actions: Shoulder abduction and elbow flexion
- Exercise: Upright row
Step 1
For this exercise, it is best to use an EZ-cur bar,
attached to the low cable. Stand roughly 30 cm or a
foot in front of the device.
Step 2
Grab the bar with an overhand, shoulder-width grip, and hold it at an
arm's length in front of your thighs.
Step 3
Pull the bar upward until your upper
arms are parallel to the floor. Do not
extend past this mark. Pause at this
point, and then gradually lower the bar
back to the starting position.

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-6-
- Target: Back
- Body segment: Lower back extension
- Muscles Worked: Hamstrings, Glutes, Lower Back
- Joint actions: Trunk extension and hip extension
- Exercise: Low back extension
Step 1
Disengage the pull pin of the footrest.
Insert and tighten in the hole that allows you to maintain
a 90-degree bend at your knees, in the seated position.
Step 2
Disengage the seat pull pin and
locate the seat at the height where the upper roller
pad contacts your shoulder blades. Insert and
tighten.
Step 3
Disengage the pull pin of the exercise arm and
position towards the bottom holes of the disc.
Locate the hole that gives you the desired start position.
Step 4
Insert the pull pin. Sit on the seat facing forward with the feet
underneath the lower roller pads.
Proceed to curl the weight backward in
an arc motion, completing your desired
range of motion. Slowly return to start
position and repeat.

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-7-
- Target: Arm
- Body segment: Triceps
- Muscles Worked: Triceps Brachii
- Joint actions: Elbow extension
- Exercise: Upper arms push-down
Step 1
Stand tall, facing the cable machine with
your feet hip-distance apart, your knees
slightly flexed, and your elbows pulled
back and tucked into your sides. Hold the
handles in an underhand grip with your
palms facing up.
Step 2
Inhale slowly, then exhale and extend your
arms at the elbow until they are straight. Avoid
snapping your arms out and maintain your
body position throughout.
Step 3
Inhale, and flex your arms gently at the elbow to
return to the starting position.

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-8-
- Target: Legs
- Body segment: Leg
- Muscles Worked: Hamstrings, Gastrocnemius
- Joint actions: Knee flexion
- Exercise: Leg curl
Step 1
Lie on the machine comfortably on your
stomach while hooking your legs underneath
the pad. Hold your hands on the handle of
the machine. Keep your legs attached to the
cushion available with the knees slightly bent
Step 2
Exhale and slowly pull your ankles up toward your bottom, keeping
your hips and knees in line with each other. After
the foot pads almost touch the backs of your
thighs, return to the starting position and
repeat.
Step 3
Inhale while lifting weights and exhale the
breath while lowering the burden.

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-9-
- Target: Arms
- Body segment: Upper arms
- Muscles Worked: Biceps Brachii, Brachialis
- Joint actions: Elbow flexion
- Exercise: Arm curl
Stet 1
Sit in machine with chest against padded support and
upper arms on top of padded support.
Step 2
Grasp handles on machine with palms facing up.
Step 3
Slowly pull handles toward upper arms and exhale.
Step 4
Slowly return handle to initial position without locking
elbows to complete one repetition and inhale.

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-10-
- Target: Calves
- Body segment: Calves
- Muscles Worked: Gastrocnemius, Plantaris.
- Joint actions: Ankle plantar flexion
- Exercise: Toe raise
You can do this exercise with a machine /
without a machine.
You can see these calf raise machines in your gym!
Step 1
Stand on the platform of the standing calf
raises machine on your toes with shoulders under
the shoulder pad. Adjust the weight according to
your capacity.
Step 2
Start with your heels down raise them till your feel
the contraction in calf muscle then lower the heels
slowly.
Step 3
You should not bend your knees.
This is bad form and does not work
out your calf muscles.
Step 4
Remember to point your toes
forward and keep comfortable
distance between your foot. Don’t lock your knees. Keep them stiff.

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-11-
- Target: Arms
- Body segment: Forearms
- Muscles Worked: Wrist Flexors
- Joint actions: Wrist flexion and extension
- Exercise: Wrist curl
Step 1
Using an underhand grip, take hold of the barbell with
your hands a few inches apart. Sit on the end of a
bench, keep your back flat while resting your forearms
on it but making sure that your wrist and hand hang off
the end.
Step 2
Allow your wrists to bend back and the barbell to roll
to the ends of your fingers. Close your fingertips as you
curl your palms toward your
biceps.
Step 3
Pause, reverse the motion, and let
the bar roll back to your
fingertips.

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-12-
- Target: Abs
- Body segment: Abdomen
- Muscles Worked: Rectus Abdominis
- Joint actions: Trunk flexion
- Exercise: Curl-up
Step 1
With your feet anchored under a sturdy object, lie with
your knees bent. Then, fold your arms across your chest
or just hold your hands behind your ears.
Step 2
Use your abs to flex your spine and slowly lift
your upper body. Finally, roll back down,
slowly and with control. Repeat as desired.
_____________________________________________

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Wrist Curl
Bench Press
Leg extension
Lateral pull-
down
Back
hyperextension
Standing
press
Arm curl
Toe raise
Leg curl
Triceps
extension
Seated
leg
press
Upright
rowing
The circuit order of the stations
Warm-up
Cooldown

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Sample Resistance Training Program for Novice
Client data
Age 40 yr Intensity 75% 1-RM
Gender male Frequency 3 days/week, alternate
Body weight 200.7 lb (91 kg) Duration 6 weeks or longer
Program goal Muscle strength Overload Increase weight when
able to complete intensity 10-12 reps
Time commitment 60-75 min/workout at the prescribed exercise
Equipment Variable resistance
Machines and free Rest 1 minute between sets
Weights
Stable Ball Training 2 days/week, alternate
(see the Stable Ball
Section of the booklet)
Training program
Exercise 1-RM Intensity Weight Reps Sets Muscle Groups
(lb)* (% 8-10 RM) (lb)***
Leg press 250 75 187.5 8 3 Quadriceps, Glutes,
Gastrocnemius: Hip
extensors, knee extensors
Chest Press 170 75 127.5 8 3 Shoulder flexors and
(flat bench) elbow extensors
Lat pull-down 190 75 142.5 8 3 Shoulder extension
/adduction and elbow
flexion
Leg/Knee 300 75 225 8 3 Quadriceps/Knee
extension extension
Upright row 230 75 172.5 8 3 Deltoids, Biceps Brachii,
Trapezius: Shoulder
abduction and elbow flexion
Low back 300 75 225 8 3 Hamstrings, Glutes,
extension Lower Back: Trunk
extension and hip extension
Upper arms 175 75 131 8 3 Triceps Brachii:
push-down Elbow extension
Leg curl 215 75 161 8 3 Hamstrings,
Gastrocnemius: knee flexion
Arm curl 150 75 112.5 8 3 Biceps Brachii, Brachialis:

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Elbow flexion
Toe raise 255 75 191 8 3 Gastrocnemius, Plantaris:
Ankle plantar flexion
Wrist curl 40 75 30 8 3 Wrist Flexors: wrist
flexion and extension
Abs Curl-ups -- -- -- 15-20 3 Rectus Abdominis: Trunk
flexion
_____________________
*1 lb = 0.45 kg
NOTE:
1) Make sure you follow the order listed, using larger muscle
groups first.
2) Multi-joint exercises are done before single-joint exercises.
3) Other exercises that work the same muscle groups may be
substituted to add variety to the program.

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IMPORTANT COOLDOWN TIPS!!!
A sudden stop in physical activity can cause lots of problem
like blood inflow to lower extremities, low blood and dizziness that
could be cause by that drop in blood pressure. Cooling down is even
important after a strength workout. It stabilizes the blood pressure
and brings the temperature of the body to pre-work-out level. The
best type of activity for the purpose is basic stretching. Simply repeat
the exercises you did in the second part of your warm-up activities.
Here they are:
1. Triceps Stretch
1. Starting position: This exercise may be
done while standing or seated. Reach both arms
overhead, bend the right elbow and grasp it with
the left hand. The right hand should be pointing
straight down the back.
2. Pull the elbow up and slightly back and
hold for at least 20 seconds.
2. Deltoid Stretch – Rear
1. Starting position: Sit or stand with
good posture. Cross the right arm across the front
of the body at neck level. Grasp the elbow with
the left hand while keeping the shoulders down
and relaxed.
2. Press the elbow toward the neck and hold for at least 20
seconds.
3. Chest Stretch
1. Starting position: Stand beneath a doorway.
Bend the left arm and place the forearm against the
wall with the elbow at shoulder height.
2. Rotate the body away from the arm and hold
for at least 20 seconds.

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4. Calf Stretch – Wall
1. Starting position: Stand approximately two
feet away from a wall and place hands on wall at about
shoulder height. Place one foot at the base of the wall
with the heel on the floor and toes against the wall.
2. Slowly straighten the knees and press the
chest toward the wall to feel a stretch in the back of the
lower leg.
5. Inner Thigh
1. Starting position: Stand with feet
three or more feet apart and toes
turning outward. Bend one knee and
lunge to one side, being careful not to allow
the knee to extend beyond the toes.
2. Keeping weight on bent leg, lift
the toes of the extended leg to increase the
stretch in the inner thigh. Keep torso upright and head lifted.
3. Hold for at least 20 seconds.
6. Quadriceps Stretch – Lying
1. Starting position: Lie on your side
with your legs extended and your lower arm
or hand supporting your head. Bend the top
knee and grasp the top of the foot with your
hand. Knees should be in alignment.
2. Press the top hip forward to feel a stretch along the front of
the thigh.
7.Hamstring Stretch – Lying
1. Starting position: Lie on your back with your legs
extended. Lift one leg up (or keeo it bent in the knee) and
grasp behind the thigh or knee with both hands as you
bring the knee to the chest. to the chest.
2. Press the heel up toward the ceiling as you
straighten the leg.

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Stable Ball Program
I recommend using the stability ball also known as the fitness
ball or Swiss ball in your exercise program. Use it 30 to 50 minutes a
day, when you are off Strength Resistance Program training. Stability
balls are great tools to improve the strength of your lower-back and
abs, as well as your balance and posture.
You will also quickly notice a difference in the way your abs
reacts. One of the big differences is that a stability ball works your
entire midsection, while many mat exercises are limited to a particular
set of muscles.
To get the most benefit from your stability ball training, make
sure that your ball is the right size for your height. To size a stability
ball, sit on it and place your feel flat on the floor. If your knees are
higher than your hips, then the ball is too small and if your knees are
below your hips then the ball is too large. To make your training
process safe, don’t forget to do WARM-UP (see the instructions at
page 4-6) before and COOLDOW (see the instructions at page 22-23)
after your Stable Ball Program.
-1-
Ball Pass
Step 1
Begin by lying on your back with the legs
straight up (bend them if needed) and holding
the ball straight up over the body.
Step 2
Put the ball between the feet, squeezing them
to keep the ball in place, and lower both the
arms and legs down towards the floor.
Step 3
Bring them back up and take the ball in your hands,
lowering the arms and legs down towards the floor again.
Step 4
Continue, exchanging the ball between the hands and feet
for 8-12 reps.
Remember...don't arch
the back! To make this
move easier, just lower
the arms and legs a little
or keep the knees bent.

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-2-
Jackknife
Step 1
Get into a pushup position with tops of
your feet and your shins on the ball and
your hands on the floor.
Step 2
Pull your knees close to your chest,
letting the ball roll slightly forward.
Keep your arms straight, and squeeze
your abs hard at the top.
-3-
Ab Crunch on a Ball
Step 1
Slowly roll down onto the ball, letting your spine follow its
curve, and place your head and neck in a comfortable
position on its back. Place your hands at the sides of your
head and position your feet hip-distance apart.
Step 2
Draw your abdominal muscles, then
exhale and curl your entire spine up,
starting from the neck. Flex at your
torso until the distance between the
top of your pelvis and the bottom of
your ribs stops shortening.

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-4-
Swiss-Ball Leg Curl
Step 1
While lying on your back, place your
lower legs on a Swiss ball. Then, put
your hands flat on the floor next to
your hips.
Step 2
Push your hips up so that your body
forms a straight line from your
shoulders to your knees. Without pausing, pull your heels
toward you and roll the ball as close as possible to your
butt.
Step 3
Pause, then roll the ball back until your body is in a
straight line again.
-5-
Swiss Ball Preacher Curl
Step 1
Place a pair of dumbbells on the floor in front of a ball.
Kneel directly behind the ball, and drape your arms over it
to grab the dumbbells in an
underhand grip. Let our weight
move back toward your heels as
you brace your triceps on the
ball, forearms down.
Step 2
Keep your back straight as you
curl the weights up until your
forearms are just short of
perpendicular to the floor.

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-6-
Swiss-Ball Oblique Crunch
Step 1
Lie sideways on the ball, ensuring that you keep
your legs straight. Brace your feet against a wall
for support and hold your hands behind your
ears.
Step 2
Lift your shoulder and crunch sideways toward
your hip. Hold for a second before releasing. Try
not to twist your body.
-7-
Stability Ball Push-Up
Step 1
Start in plank position, hands slightly wider
than shoulder-width apart, with toes on
stability ball (as shown).
Step 2
Bend elbows and lower chest toward floor,
keeping ball as steady as possible (as shown),
then press back up to start for one rep. Do 12
reps.

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-8-
Side Plank on Ball
Step 1
Begin with the right side of your torso lying
on a ball, your feet on the ground next to
you, stacked. Straighten your legs and place
your right hand on the ground, arm straight.
Step 2
Hold this position, making sure you are not
holding your breath. Try 15-30 seconds and
work your way up to 1-3 minutes.
Step 3
The ball assists you in this pose if regular Side Plank is too difficult for
you.
-9-
Slow Swimming on Ball
Step 1
Begin in a kneeling position with the ball under your abdomen. Walk
you hands out until they touch the ground right under your shoulders
and your toes are also touching the ground. Allow your weight to
press into the ball.
Step 2
Slowly raise your right arm and left leg up into the air, balancing on
the other hand and leg that are touching the ground. Lift as high as
you can, until both leg and arm are parallel to
the floor. Hold for 1-3 seconds. Slowly return
to start. Repeat with the opposite sides to
complete one rep.
Step 3
Keep your head and neck in a neutral
position. Make it easier: Work your way up
to this exercise by practicing in the same
position but lifting only one limb at a time.

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-10-
Wheelbarrow Walk with Ball
Step 1
Start behind the ball, place your midsection on the
ball and roll forward until your hands reach the floor
just below your shoulders.
Step 2
Slowly walk out with your hands until the ball moves
towards your toes. Only walk out as far as you are comfortable (either
to your hips, knees, or ankles). Once you've reached your point of
comfort, slowly walk back to the starting position, breathing steadily
throughout.
Step 3
Keep your core strong by not dropping your hips. Your body should be
as straight as possible.
-11-
One-Legged Swiss Ball Squats
Step 1
Stand straight, place the Swiss ball against the
wall, and lean your back on it. Stretch out your
arms in front of you, and choose a point straight
ahead to focus on.
Stet 2
Stretch your right leg out in front of you, and
raise it to a horizontal position, parallel to the
floor if possible; if not, simply raise your leg as much as you can.
Step 3
Your left leg should be slightly bent at the knee, your heel planted and
your toes raised off the floor. By raising your toes you will achieve
better results on your thighs, the back of your leg, and glutes. You will
now descend slowly to a sitting position — basically doing a squat on
your left leg and using the Swiss ball as your support.
Step 4
Slowly return to standing position. Do 3 series of 10 movements each
on each leg.

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Jackknife
Ab Crunch
on a Ball
Swiss-Ball
Leg Curl
Swiss Ball
Preacher Curl
Swiss-Ball Oblique
Crunch
Stability Ball
Push-Up
Side Plank
on Ball
Slow Swimming
on Ball
Wheelbarrow
Walk with Ball
One-Legged
Swiss Ball
Squats
Warm-up/
Cooldown
Ball Pass
The circuit order for Stable Ball Training

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Sample Resistance Training Program for Novice
Client data
Age 40 yr Intensity 80% 1-RM
Gender male Frequency 2 days/week, alternate
Body weight 200.7 lb (91 kg) Duration 6 weeks or longer
Program goal Muscle strength/Balance Overload Increase intensity
able to complete up to 30-35 reps per set
Time commitment 30-50 min/workout at the prescribed exercise
Equipment Stable Ball
Rest 1 minute between sets
Training program
Exercise Reps Sets Muscle Groups
Ball Pass 8 3 Rectus Abdominis: Trunk flexion
Jackknife 8 3 Rectus Abdominis and Obliques
Ab Crunch on a Ball 8 3 Rectus Abdominis
Swiss Ball Leg Curl 8 3 Quadriceps, Hamstrings
Swiss Ball Preacher Curl 8 3 Brachialis, Biceps Brachii
Swiss Ball Oblique Crunch 8 3 Rectus Abdominis, Obliques
Stability Ball Push-Ups 8 3 Pectoralis Major: the entire Chest
Area. Secondarily Triceps and Shoulders
Side Plank on a Ball 8 3 Rectus Abdominis, Back and Shoulders
Slow Swimming on a Ball 8 3 Lower back
Wheelbarrow Walk with Ball 8 3 Abs, Shoulders
One-Leg Swiss Ball Squats 8 3 Rectus Femoris, Vastus Medialis,
Vastus Lateralis, Vastus Intermedius,
Biceps Femoris, Semimembranosus,
Semitendinosus, Gluteus Maximus,
Iliopsoas, Gastrocnemius, Soleus.

34 | P a g e
Steroids’ Danger
The last few decades both amateur and professional athletes
became prone to achieve results faster. Besides healthy
supplements like protein, amino acids, vitamins etc., some
of them tried substances called Anabolic Steroids. They
stimulate muscle tissue to grow fast and "bulk up" in
response to training. They substitute the
naturally produced testosterone in the
body. Steroids can remain in the body
from a couple of days to about a year.
Although, Anabolic Steroids have become popular
because they may improve endurance,
strength, and muscle mass, there is no
evidence steroids improve skill, agility,
or athletic performance.
Anabolic steroids cause many different types of problems.
Some of the more serious or long-lasting side effects are:
 premature balding or hair
loss
 dizziness
 mood swings, including anger, aggression, and depression
 believing things that aren't true (delusion)
 extreme feelings of mistrust or fear (paranoia)
 problems sleeping
 nausea and vomiting
 trembling
 high blood pressure that can damage the heart
or blood vessels over time
 aching joints
 greater chance of injuring muscles and tendons
 jaundice or yellowing of the skin; liver damage
 urinary problems
 shortening of final adult height
 increased risk of developing heart disease,
stroke, and some types of cancer.

35 | P a g e
Remember. Natural bodybuilding always beats steroids
because you feel better, the results last longer, and you
live healthier!
To avoid that fault and achieve the desired results naturally,
use two simple rules:
1. Balance your diet. Diminish the consumption of deep
fried food and fat product. Use more lean meat,
vegetables and fruits. Choose polyunsaturated fat
products: mostly in Nuts, Seeds, Fish, Algae, Leafy Greens,
and Krill. Remember processing and heating
may damage polyunsaturated fats.
2. Use Sports supplements at your discretion.
3. For additional consultation about your food plan and
sports supplements consumption please call for an
appointment.

37 | P a g e
Sources of pictures and information:
1. http://www.acsm.org/docs/brochures/delayed-onset-muscle-soreness-(doms).pdf
2. http://www.acsm.org/docs/brochures/selecting-and-effectively-using-a-rowing-machine.pdf
3. http://www.acsm.org/docs/brochures/selecting-and-effectively-using-free-weights.pdf
4. http://www.acsm.org/docs/brochures/selecting-and-effectively-using-balance-training-for-
older-adults.pdf
5. http://www.acsm.org/docs/brochures/selecting-and-effectively-using-a-stability-ball.pdf
6. http://funkyimg.com/u2/1111/757/286513Men__000859_1.jpg
7. http://medicmagic.net/tag/shortness-of-breath
8. http://health.rush.edu/HealthInformation/Care%20Guides/28/000332.aspx
9. http://musclejocks.blogspot.com/2010/07/spotter.html
10. http://spletnik.ru/blogs/krasota/43074-muzhchiny_v_sporte
11. http://wallpapers-diq.net/wp_54__Bill_'Willy'_Davey,_Fitness_and_Body_Building.html
12. http://www.meetcrunch.com/groupes/sport/blog/61
13. http://www.menshealth.com.sg/fitness/stretch-more-strength
14. http://blog.gainfitness.com/tag/posture/
15. http://www.health.com/health/article/0,,20410826,00.html
16. http://jobropics.wordpress.com/2010/03/27/joe-jonas-goes-jogging-before-kids-choice-
awards/joe-jonas-jogging-shorts-9/
17. http://juicedmuscle.com/jmblog/content/stretching-needed
18. http://www.essential-yoga-for-men.com/men-yoga.html
19. http://sixpacknow.com/muscle_stretches.html
20. http://www.itrainharder.com/the-benefits-of-stretching-and-flexibility-training/
21. http://www.shakadula.com/p90x/?attachment_id=1584
22. http://www.flickr.com/photos/vosmt/4662836421/in/photostream/
23. http://www.shapefit.com/stretching-exercises-standing-inner-thigh.html
24. http://www.mh.co.za/fitness/getting-started/how-to-increase-
flexibilityhttp://boysballet.wordpress.com/2011/10/
25. http://www.bodybuilding.com/exercises/detail/view/name/on-your-side-quad-stretch
26. http://www.acefitness.org/exerciselibrary/154/seated-leg-press#simple-technical
27. http://weighttraining.about.com/od/exercisegallery/tp/chest_press.htm
28. http://www.hardbodysuccess.com/articles/article_leg_muscles.html
29. http://www.unicyclist.com/forums/showthread.php?t=89685
30. http://taurusgym.com/equipment-core.html
31. http://www.muscleprodigy.com/october-3-2011-workout-of-the-week-boulders-for-shoulders-
arcl-2082.html
32. http://www.healthtotalbody.com/lying-leg-curl.html
33. http://www.homegymcentral.com/powertec_workbench_home_gym.html
34. http://free-workout-videos.com/2010/01/calf-raises-video-demo/
35. http://www.fitnessconcept.com.hk/htmleng/proCybexSTS7.htm

38 | P a g e
36. http://www.leehayward.com/calfs.htm
37. http://www.multitraining365.com/calves-about
38. http://free-workout-videos.com/2010/01/calf-raises-video-demo/
39. http://bodybible.wordpress.com/2010/06/03/six-reasons-calves-wont-grow/
40. http://www.exercise.com/exercise/seated-wrist-curls-with-palms-up
41. http://www.lovemygym.com/wrist-curls.html
42. http://physicaltherapy.about.com/od/strengtheningexercises/p/Toeraises.htm
43. http://www.indonesian-society.com/tag/muscle-building-2/
44. http://www.fitness-equipment.com/acatalog/Online_Catalog_Situp_Bench_132.html
45. http://musclespros.com/muscle-and-fitness-3/
46. http://www.mensfitness.com/training/5-ways-to-cool-down-after-a-workout
47. http://eas.com/training/strength/push-up-one-foot-on-stability-ball
48. http://exercise.about.com/b/2006/10/23/exercise-of-the-week-ball-pass-for-abs.htm
49. http://q.equinox.com/slideshow/%7BAB32F6E3-FF4F-4E8C-A987-
2EF99CA96476%7D?articleKey=%7B0BB30AFC-0858-4F59-B005-90E7AFBA585F%7D
50. http://www.sparkpeople.com/resource/exercises.asp?exercise=186
51. http://www.sparkpeople.com/resource/exercises.asp?exercise=178
52. http://kidshealth.org/teen/food_fitness/sports/steroids.html
53. http://freeblogspot.org/steroids/trust-the-expertise-of-reliable-online-pharmacies-to-get-high-
grade-steroid-products/
54. http://kidshealth.org/teen/food_fitness/sports/steroids.html#
55. http://www.steroidology.com/about-anabolic-steroids/
56. http://www.treatment4addiction.com/drugs/steroids/anabolic/
http://mrbodymax.blogspot.com/2011/11/supplement-steroid.html
57. http://www.diyhealth.com/side-effects-steroids.html
58. http://steroid-anabolic.com/forum/img/Bench%20press.jpg
59. http://www.brunosfitness.com/tag/natural-body/
60. http://forum.bodybuilding.com/showthread.php?t=702829&page=1
61. http://bodybuildingfoods.org/
62. http://www.menshealth.com/celebrity-fitness/exercise-detail.php?88
63. http://blogs.menshealth.com/health-headlines/ab-secret-of-the-day-dynamic-
stabilization/2011/03/21
64. http://bangkokfitness.com/tag/swiss-balls/

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