Your Workout PERFECTED

321 Pages·2018·123.38 MB·English

by  Nick Tumminello

Yo ur Wor ko ut
P E R F E C T E D
Nick Tu m minell o
Library of Congress Cataloging-in-Publication Data
Na mes: Tu m minello, Nick, author.
Title: Your workout perfected / Nick Tu m minello.
Description: Cha mpaign, Ill. : Hu man Kinetics, 2019. | Includes
bibliographical references.
Identifiers: L C C N 2018007762 (print) | L C C N 2017051930 (ebook) | IS B N
9781492558149 (ebook) | IS B N 9781492558132 (print)
Subjects: L CS H: Physical fitness. | Exercise. | Weight training.
Classification: L C C G V481 (print) | L C C G V481 .T85 2019 (ebook) | D D C
613.7--dc23
L C record available at https://lccn.loc.gov/2018007762
IS B N: 978-1-4925-5813-2 (print)
Copyright © 2019 by Nick Tu m minello
All rights reserved. Except for use in a revie w, the reproduction or utilization of this work in any for m or
by any electronic, mechanical, or other means, no w kno wn or hereafter invented, including xerography,
photocopying, and recording, and in any infor mation storage and retrieval syste m, is forbidden without the
written per mission of the publisher.
This publication is written and published to provide accurate and authoritative infor mation relevant to
the subject matter presented. It is published and sold with the understanding that the author and publisher
are not engaged in rendering legal, medical, or other professional services by reason of their authorship
or publication of this work. If medical or other expert assistance is required, the services of a co mpetent
professional person should be sought.
The web addresses cited in this text were current as of March 2018, unless other wise noted.
Acquisitions Editor: Roger W. Earle
Develop mental Editor: Laura Pullia m
Senior Managing Editor: A my Stahl
Copyeditor: Michelle Horn
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Cover Designer : Keri Evans
Cover Design Associate: Susan Rother mel Allen
Photograph (front and back cover): © Hu man Kinetics
Photographs (interior): © Hu man Kinetics, unless other wise noted
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Photo Production Coordinator: A my M. Rose
Photo Production Manager: Jason Allen
Senior Art Manager: Kelly Hendren
Printer: Sheridan Books
We thank The Z O O Health Club in Oakland Park, Florida, for assistance in providing the location for the
photo shoot for this book.
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E7180
Yo ur Wor ko ut
P E R F E C T E D
Co nte nts
Exercise Fin der vi
Ackno wle d g ments xi
Intro duction xiii
PART I
Training Objectives
1
Fitness 3
2
Function and Perfor mance 9
3
Fat Loss 19
4
Physique 29
PART II
Exercises
5
War m- Up and Mobility Exercises 37
6
Upper-Body Exercises 55
7
Lo wer-Body Exercises 119
8
Core Exercises 155
9
Conditioning Exercises 187
iv
PART III
Progra m ming
10
General Beginner Progra ms 215
11
Fitness Progra ms 225
12
Function and Perfor mance Progra ms 237
13
Fat Loss Progra ms 263
14
Physique Progra ms 275
15
Strategies for Mini mizing Injury 295
References 299
A bout the Author 305
Earn Continuin g E ducation Cre dits/ Units 306
v
Exercise
Fi n der
Chapter 5 W ar m- Up and Mobility Exercises
Bo dy wei ght war m-u p 1 45
Bo dy wei ght war m-u p 2 48
Bo dy wei ght war m-u p 3 51
W ei ght plate or me dicine ball war m-u p 1 39
W ei ght plate or me dicine ball war m-u p 2 42
Chapter 6 Upper-Body Ex ercises
An gle d bar bell press an d catch 76
An gle d bar bell shoul der to shoul der pr ess 77
Bar bell bench pr ess 79
Bar bell bent-over r o w 63
Bar bell hi gh pull 76
Bar bell incline bench pr ess 79
Bar bell overhea d pr ess 78
Bar bell overhea d push pr ess 78
Box cr ossover push-u p 112
Ca ble bice ps curl 101
Ca ble co m poun d strai ght-ar m pull- do wn 99
Ca ble pec fly 97
Ca ble r o pe face pull 74
Ca ble trice ps r o pe extension 98
Chin-u p 117
Close- gri p push-u p 113
Du m b bell bench pr ess 81
Du m b bell bent-over back shru g 85
Du m b bell bice ps curl 68
Du m b bell chest s queeze pr ess 85
Du m b bell fr ont shoul der raise 70
Du m b bell hi gh pull 80
Du m b bell incline bench bice ps curl 88
Du m b bell incline bench pr ess 82
Du m b bell overhea d pr ess 72
Du m b bell pec fly 84
Du m b bell pullover 91
vi
Du m b bell rear delt fly 67
Du m b bell r otational shoul der press 83
Du m b bell shoul der A 88
Du m b bell shoul der L 90
Du m b bell shoul der T 90
Du m b bell shoul der W 89
Du m b bell shoul der Y 89
Du m b bell si de shoul der raise 71
Du m b bell trice ps kick back 86
Du m b bell trice ps skull crusher 73
Du m b bell u pri ght r o w 69
Ex plosive push-u p 112
Ex plosive box crossover push-u p 113
E-Z bar bice ps curl 87
E-Z bar preacher bice ps curl 87
Feet-elevate d push-u p 114
Fi ghter’s ca ble lat pull- do wn 96
Lat pull- do wn 58
Lat pull- do wn with neutral gri p 91
Leanin g lat pull- do wn 60
Leanin g lat pull- do wn with neutral gri p 92
Lockoff push-u p 111
Lo w-ca ble an gle d u pri ght ro w 99
Lo w-ca ble one-ar m face-a way bice ps curl 101
Lo w-ca ble one-ar m rear delt fly 98
Lo w-ca ble one-ar m si de shoul der raise 100
Machine back r o w 102
Machine chest fly 104
Machine chest pr ess 102
Machine r ear delt fly 103
Machine shoul der pr ess 103
Neutral gri p pull-u p 117
One-ar m an gle d bar bell pr ess 77
One-ar m ca ble pr ess 92
One-ar m ca ble r o w 93
One-ar m co m poun d ca ble r o w 94
vii
viii Exercise Finder
One-ar m du m b bell freestan din g ro w 84
One-ar m du m b bell of f- bench ro w 83
One-ar m du m b bell overhea d pr ess 82
One-ar m du m b bell overhea d push pr ess 81
One-ar m du m b bell overhea d trice ps extension 86
One-ar m du m b bell r o w 64
One-ar m half-kneelin g an gle d ca ble r o w 95
One-ar m motor cycle ca ble ro w 94
One-ar m push-u p 111
Overhea d ca ble trice ps r o pe extension 97
Pull-u p 118
Push-u p 62
Resistance ban d bent-over ro w 107
Resistance ban d bice ps curl 109
Resistance ban d chest fly 108
Resistance ban d loo p pull-a part 109
Resistance ban d loo p push-u p 105
Resistance ban d one-ar m bent-over r o w 108
Resistance ban d one-ar m incline press 106
Resistance ban d overhea d trice ps extension 106
Resistance ban d pull-u p 110
Resistance ban d si de shoul der raise 107
Resistance ban d ste p an d chest pr ess 104
Resistance ban d trice ps extension 105
Seate d ro w 57
Seate d ro w shru g 95
S mith bar trice ps skull crusher 115
Sta bility ball push-u p 114
Stan din g ca ble chest press 93
Su pine resistance ban d shoul der L 110
Two-ar m du m b bell bent-over ro w 66
Un derhan d gri p S mith bar r o w 115
W i de-el bo w S mith bar ro w 116
W i de-el bo w S mith bar shru g 116
W i de- gri p bar bell bent-over ro w 80
W i de- gri p seate d ro w 96
Chapter 7 Lower-Body Exercises
45- de gree hi p extension 131
Bar bell fr ont s quat 122
Bar bell hy bri d dea dlift 124
Bar bell rack pull 140
Bar bell Ro manian dea dlift 139
Bar bell s quat 121
Exercise Finder ix
Bench scissor ju m p 137
Br oa d ju m p 137
Co penha gen hi p a d duction 134
Dea dlift ju m p 136
Du m b bell fi ghter’ s lun ge 143
Du m b bell go blet s quat 141
Du m b bell lateral Ro manian dea dlift lun ge 142
Du m b bell leanin g Bul garian s plit s quat 128
Du m b bell Ro manian dea dlift 142
Du m b bell ste p-u p 132
Elevate d du m b bell reverse lun ge 126
Elevate d du m b bell leanin g reverse lun ge 125
Hi gh- platfor m machine le g pr ess 150
Lateral bench scissor ju m p 138
Lateral boun d 138
Lo w foot Bul garian s plit s quat 129
Machine hi p a d duction 152
Machine le g extension 151
Machine lyin g ha mstrin g curl 151
Machine seate d ha mstrin g curl 150
Mi d- platfor m machine le g pr ess 149
Nor dic ha mstrin g curl 153
One-le g 45- de gr ee ca ble Ro manian dea dlift 147
One-le g an gle d bar bell Ro manian dea dlift 140
One-le g bench hi p thrust 145
One-le g ca ble hi p a d duction 148
One-le g du m b bell bench hi p thrust 145
One-le g hi p bri d ge 146
One-le g hi p lift 147
One-le g hi p lift with wei ght plate 146
One-le g one-ar m du m b bell Ro manian dea dlift 144
One-le g s quat 130
One-le g sta bility ball le g curl 154
Resistance ban d loo p hy bri d dea dlift 148
Resistance ban d mini loo p lo w lateral shuf fle 149
Si de-lyin g hi p a d duction 153
S quat ju m p with ar m drive 136
Sta bility ball le g curl 154
Sta bility ball wall s quat 141
Tra p bar s quat 139
Travelin g du m b bell leanin g lun ge 127
Travelin g du m b bell lun ge 143
Travelin g du m b bell Ro manian dea dlift lun ge 144
Zo m bie s quat 152