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Personalized Workout PlansCustomized For Your NeedsBy Sean Nalewanyjhttp://www.MuscleGainTruth.com
- Important Notice Before beginning any new exercise, nutrition or dietary supplement program you should consult a physician first. The information presented herein is not meant to treat or prevent any disease or to provide the reader with medical advice. If you are looking for specific medical advice then you should obtain this information from a licensed health-care practitioner. This publication is intended for informational use only. Sean Nalewanyj and www.MuscleGainTruth.com will not assume any liability or be held responsible for any form of injury, personal loss or illness caused by the utilization of this information. The individual results obtained from the use of this program will vary from person to person and we make no guarantee as to the degree of results that you will personally achieve. This publication is fully copyrighted and does not come with giveaway or resale rights. You may not sell or redistribute this report. It is reserved solely for MuscleGainTruth.com members. Copyright and illegal distribution violations will be prosecuted. 2007 - www.MuscleGainTruth.com - All Rights Reserved
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Table of ContentsIntroductionPhysical LimitationsShoulder Injury Level 1 Shoulder Injury Level 2 Shoulder Injury Level 3 Lower Back Injury Level 1 Lower Back Injury Level 2 Lower Back Injury Level 3 Knee Injury Upper Body Only Workout Total Body Injury Workout
578 9 10 11 12 13 14 15 16
Time Constraints2-Day Workout A 2-Day Workout B 4-Day Workout A 4-Day Workout B
1819 20 22 23
Equipment LimitationsHome Workout Exercise Substitutions
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IntroductionLets face it; not everyone has the luxury of being able to follow a full-blown muscle-building workout plan right down to the T. From injuries, to equipment limitations, to time constraints, everyone has their own unique situation and this affects what kind of training plan theyre able to implement. Very often we need to make modifications to our workout schedule in order to adapt to our personal limitations. Thats why I created this special report filled with customized training routines in order to meet your specific needs. Its important to keep in mind that the training routine Ive outlined in the 26-week workout plan is what I would consider to be ideal, so unless theres a specific reason why you cant follow that workout plan, I would suggest sticking to it. I created this report specifically for situations that are beyond your control, and for times when you have no other choice but to make modifications. This report is broken up into 3 main categories of modified routines 1) Physical Limitations This section contains workout routines that are customized for different types of injuries that you may be facing. By altering the exercise selection, order and rep ranges you can still get in a safe, effective workout in most situations. 2) Time Limitations School, work and family can be a fulltime job, and sometimes this can interfere with our workout schedule. In this section Ill give you some other options by changing the number of days that you train each week. 3) Equipment Limitations Not everyone is able to join a gym, and many trainees would rather perform their workouts in the comfort of their homes. In this section Ill outline a stepby-step plan that can be implemented using basic freeweight equipment. Lets get started!
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Physical LimitationsThrough intense weight training, sports and everyday wear-and-tear, a large percentage of us are facing injuries that affect the kind of training that were capable of implementing. From lower back problems to shoulder damage to knee pain, often we need to modify our workout plan in order to accompany these injuries. In this section Im going to outline several routines that take these specific injuries into account. Now, before you do ANYTHING, you should get the problem checked out by a professional. You cant simply leave the injury alone and hope that it magically heals itself. You should always get a proper diagnosis as soon as possible so that you can take active steps to heal the injury. For the time being, the workout routines in this section will allow you to stimulate your muscles to grow while placing minimal stress on the joints and connective tissues. These routines dont guarantee anything, and you may find that even while implementing all of the different modifications Ive made youre still experiencing pain. If this is the case then you should stop the workout and take time off altogether. Youll find several different customized routines in this section including those specific to the lower back, shoulders and knees as well as a few others that may be useful. For some of the specific injuries youll find varying levels. For example, there is a Shoulder Level 1 Workout, Shoulder Level 2 Workout and Shoulder Level 3 Workout. These levels refer to how severe the injury is with 1 being the least severe and 3 being the most severe. You can try implementing different levels to see which routine fits best for you. When viewing the routines, make sure that you understand how to read the sets and reps for each exercise. The first number refers to the number of sets that should be performed while the second group of numbers refers to the rep range. For example, 2 x 5-7 means that you should perform 2 sets of 5 to 7 reps.
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Shoulder Injury Level 1Modifications Made1) Dumbbell presses replacing all barbell presses Dumbbells allow for a more natural range of motion as opposed to a barbell which keeps the arms on a fixed plane. 2) Wide-grip dips eliminated Although a powerful muscle-builder, dips can be quite stressful to the shoulder joints. 3) Standing cable side laterals replacing standing dumbbell side laterals The cable variation places less stress on the shoulder joint. Try to perform this movement slowly and under great control, using very little to no body momentum. 4) Dumbbell skull crushers replacing ez-bar skull crushers The dumbbell variation is a more natural movement and therefore places less stress on the shoulder joints.
Workout RoutineDay1: Legs/Abs Squats 2 x 5-7 Leg Press 1 x 5-7 Stiff-Legged Deadlifts 2 x 5-7 Lying Leg Curls 1 x 5-7 Standing Machine Calf Raises 2 x 10-12 Seated Machine Calf Raises 1 x 5-7 Rope Crunches 2 x 10-12 Swiss Ball Crunches 1 x 10-12 Day3: Back/Biceps/Forearms Deadlifts 2 x 5-7 Overhand Chin-Ups 2 x 5-7 Bent Over Barbell Rows 2 x 5-7 Barbell Shrugs 2 x 10-12 Barbell Curls 2 x 5-7 Standing Alternating Dumbbell Curls 1 x 5-7 Barbell Wrist Curls 1 x 10-12 Day2: Chest/Shoulders/Triceps Flat Dumbbell Press 2 x 5-7 Incline Dumbbell press 2 x 5-7 Decline Dumbbell Press 2 x 5-7 Seated Overhead Dumbbell Press 2 x 5-7 Standing Cable Side Laterals 2 x 10-12 Cable Pushdowns 2 x 5-7 Dumbbell Skull Crushers 1 x 5-7
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Shoulder Injury Level 2Modifications MadeAll modifications from Level 1 Routine plus 1) Overhead presses removed Although these are a powerful muscle builder for the shoulders and triceps, you now have no choice but to remove them altogether. 2) V-Bar pulldowns replacing overhand chin-ups The v-bar variation places less stress on the shoulder joint than traditional overhand freeweight chin-ups. 3) Incline dumbbell presses performed last Incline dumbbell presses are now moved to the end of the chest workout when strength is at its lowest. The incline press places more stress on the shoulders than the flat or decline variations, and by moving it to the end of the workout your strength will be lower and you wont be able to handle as much weight. 4) Chest rep ranges increased slightly Instead of 5 to 7 reps for all pressing movements, you should now increase that to 8 to 10. Lightening up the weights slightly will place less stress on your joints and connective tissues. 5) Decrease the intensity For your chest pressing movements, you should no longer take your sets to all out muscular failure. Instead, you should train to the point where you believe that you are about 1-2 reps short of failure. (Because the intensity has decreased, a bit of extra volume has been added to the workout)
Workout RoutineDay1: Legs/Abs Squats 2 x 5-7 Leg Press 1 x 5-7 Stiff-Legged Deadlifts 2 x 5-7 Lying Leg Curls 1 x 5-7 Standing Machine Calf Raises 2 x 10-12 Seated Machine Calf Raises 1 x 5-7 Rope Crunches 2 x 10-12 Swiss Ball Crunches 1 x 10-12 Day3: Back/Biceps/Forearms Deadlifts 2 x 5-7 V-Bar Pulldowns 2 x 5-7 Bent Over Barbell Rows 2 x 5-7 Barbell Shrugs 2 x 10-12 Barbell Curls 2 x 5-7 Standing Alternating Dumbbell Curls 1 x 5-7 Barbell Wrist Curls 1 x 10-12 Day2: Chest/Shoulders/Tricep