Professional Workout Program

With this calculator, you will have your entire routine laid out for you in one page that you will take to your gym and follow. If you can memorize everything, that's ok. Then you won't need to take your paper with you to the gym. However, that is not recommended. You have enough to do in the gym when performing the routine without having to remember how much weight on each machine, the number of repetitions (reps) and the rest time between sets.

I've been taking my paper to the gym for many, many years. Those who scoff quickly realize, that person knows what they are doing! When people see you lifting more than they, you won't get anymore looks or smirks.

You do need to prepare for using this calculator. Here is what you will need before you purchase time to use this calculator.

Proper "form" is required in order to get the best results. If you are using multiple parts of your body, parts that have nothing to do with the 1 specific muscle of that exercise, stop that. When you perform bicep curls, don't stand up to get a better angle or so you can use your upper body to help lift the weight. Sit down and "isolate" every muscle you exercise. The equipment in any decent gym is designed to provide the proper isolation and form.

Attempting to perform more sets, and/or more repetitions, is counter-productive! Use the printed information exactly as it's laid out so that you get the maximum amount of gain you desire. This calculator is science - not somebody's idea of how it worked for them.

• Select the "two" exercises you wish to perform for each muscle group. You will continue with the equipment you started through 12 weeks. You must make a change every 2 weeks or your body will adapt to the weight and you will not get the value from your workout. The calculator has been formulated for everybody, which is why it requires your 1-rep max for each exercise/machine.
• Warm up on each exercise/machine so that you do not attempt to find your 1-rep max the first 1 or 2 repetitions. A 1-rep max (one repetition maximum) is exactly what it sounds like. You are going to find out how much weight you can lift in that 1 exercise one time. That 1-rep max must be a weight you can lift through the entire range of motion. If you simply lift the weight a few inches, that does not count. Reduce the weight and find your "actual" 1-rep max.
• The printed information for your routine will include the date you printed the 2-week routine, and have the date you need to change the routine. Yes, you need to return to the calculator every 2 weeks in order to get a new page printed with all the new weights, sets and repetitions. All 3 of those points change every 2 weeks. If they do not, then you plateau. Every plan is a 12-week program. You will print 6 times to complete the program.

If you follow the routine exactly as it is printed, you will get the best results possible. For strength, you can expect a 40% gain overall (some areas more, some areas less) if you do follow the program.