Your workout plans and exercise descriptions















With your body properly fueled, here is where we build the muscle.

The
TNT Workout Plan is a 12-week program in three 4-week phases. We call
this the "Get Back in Shape Workout" because that’s exactly what it is.

It's
designed to not only burn fat, raise your metabolism, and stimulate
muscle growth, but also to improve your overall physical conditioning.

Which
means that even if you’re a longtime lifter who's laid off the weights
for a couple of months, this is the program you should follow. In fact,
we encourage everyone to start here.

Here are some guidelines for all the workouts:

•
Complete three weight training workouts each week, resting at least a
day between each session. So you might lift weights on Monday,
Wednesday, and Friday, or Tuesday, Thursday, and Saturday.

•
Alternate between workouts each session, regardless of which phase of
the program you're in. Rotate the workouts so you never complete the
same workout in successive training sessions.

• Always do the
exercises in the order shown. You'll perform the exercises using one of
two techniques: straight sets or alternating sets.

[Straight
sets will be designated simply as a number—for instance, "2" or "5".
Each time you see this, do one set of the exercise, rest for the
prescribed amount of time, and then do another set. Complete all sets
of the exercise before moving on to the next.]

[Alternating
sets will be designated as a number and letter pair -- for instance,
"1A" and "1B," and "2A" and "2B." For these, perform one set of the
first exercise, rest for the prescribed amount of time, then do one set
of the second exercise and rest again. Then repeat the entire process.
So if you're doing exercises 1A and 1B with a 60-second rest, you'll do
one set of 1A, rest 60 seconds, then one set of 1B, and rest another 60
seconds. Continue alternating back and forth until you've completed all
sets of both exercises.]

Unless otherwise noted in the exercise description, complete all of the exercises in this manner:

•
Take about three seconds to lower the weight in a slow, controlled
fashion. Ideally, you'll lower the weight about the same rate of speed
from top to bottom.
• Pause momentarily in the “down” position or the mid-point of the lift. This is indicated in each exercise description.
• Lift the weight as fast as you can while maintaining control of the bar or dumbbells.
•
On some exercises, like the lat pulldown, it will seem like the
lowering portion is actually the part of the lift in which your muscles
are contracting. But keep in mind that as pull the bar down, the weight
stack is actually rising. Don’t worry; we'll indicate the speed at
which you should perform each portion of the lift in every exercise
description. For each exercise, choose the heaviest
weight that allows you complete all of the prescribed repetitions.
Remember, the number of repetitions, and the speed at which you perform
them, dictate the type of adaptations your muscles make.

















The Get Back in Shape Workout
Download a spreadsheet of these Workout Plans to take to the gym Phase 1: Weeks 1-4







































WORKOUT AOrderExercise
Sets
Reps
Rest (seconds)1AStatic Lunge
2
2
3
3
15
45
45
45
301BIncline Dumbbell Bench Press
2
2
3
3
12
45
45
45
302AHip Extension
2
2
3
3
15
45
45
45
302BSeated Row to Neck
2
2
3
3
15
45
45
45
303Prone Cobra
1
1
1
1
60 sec
-
-
-
-

WORKOUT BOrderExercise
Sets
Reps
Rest (seconds)1ADumbbell Stepup
2
2
3
3
15
45
45
45
301BNeutral-grip Shoulder Press
2
2
3
3
15
45
45
45
302AGoblet Squat
2
2
3
3
15
45
45
45
302BDumbbell Pullover
2
2
3
3
15
45
45
45
303Plank
1
1
1
1
60 sec
-
-
-
-
Phase 2: Weeks 5-8
WORKOUT AOrderExercise
Sets
Reps
Rest (seconds)1AWide-grip Seated Row
3
3
4
4
12
45
30
45
301BRomanian Deadlift
3
3
4
4
10
45
30
45
302ADumbbell Push Press
3
3
4
4
10
45
30
45
302BKneeling Overhand-grip Lat Pulldown
3
3
4
4
10
45
30
45
303Side Bridge
2
2
2
2
60 sec
60
60
60
60

WORKOUT BOrderExercise
Sets
Reps
Rest (seconds)1ADumbbell Lunge
3
3
4
4
10
45
30
45
301BScaption + Shrug
3
3
4
4
10
45
30
45
302ASwiss-ball Hip Extension and Leg Curl
3
3
4
4
10
45
30
45
302BDumbbell Bench Press
3
3
4
4
10
45
30
45
303Swiss-ball Jacknife
2
2
2
2
10-15
60
60
60
60
Phase 3: Weeks 9-12
WORKOUT AOrderExercise
Sets
Reps
Rest (seconds)1Front Squat
4
4
4
4
6
90
90
90
902ASingle-arm Dumbbell Row
4
4
4
4
6
60
60
45
452BIncline Dumbbell Bench Press
4
4
4
4
6
60
60
45
453Chinup (or negative chinup)
4
4
4
4
6
90
90
90
90

WORKOUT BOrderExercise
Sets
Reps
Rest (seconds)1Ipsilateral Back Lunge (shoulder press)
3
3
3
3
12
60
60
45
451BLeg Lowering Drill
3
3
3
3
12
45
45
30
302BIncline Lower Trap Raise
3
3
3
3
12
45
45
30
303APushup + Row
3
3
3
3
10
45
45
30
303BHip-thigh Extension
3
3
3
3
12
45
45
30
30


















Chinup

Movement Pattern: Vertical Pull
How to do it:
*Grab the chinup bar with a shoulder-width, underhand grip, cross your ankles behind you and hang.
*Pull yourself up as high as you can.
*Pause for one second, then take three seconds to lower your body to the starting position.
Pointer: Imagine that you're pulling the bar to your chest, instead of your chest to the bar.

















Dumbbell Bench Press

Movement Pattern: Horizontal Press
How to do it:
*Grab
a pair of dumbbells and lie on your back on a flat bench, holding the
dumbbells over your chest, nearling touching each other.
*Take
three seconds to lower the dumbbells to the sides of your chest, pause
for one second, then press them back up the starting position.Pointer:
When you press the dumbbells up, don't let them clang together. Some
experts argue that it momentarily releases the tension on your muscles,
reducing the exercise's effectiveness. We just think it's annoying.

















Dumbbell Lunge

Movement Pattern: Quadriceps-dominant
How to do it:
*Grab a pair of dumbbells and hold them at your sides. Stand with your feet hip-width apart.
*
Step forward with your left leg, and take two seconds to lower your
body until your front knee is bent 90 degrees and your rear knee nearly
touches the floor. Your front lower leg should be perpendicular to the
floor and your torso should remain upright.
*Pause
momentarily, then push yourself back up to the starting position as
quickly as you can. Finish all of your repetitions, then repeat the
lift, this time stepping forward with your right leg.Pointer:
To make the exercise harder without the use of heavier dumbbells, you
can perform a "box" lunge by placing a six-inch step or box in front of
you. Simply step forward onto the box, and then lower your body. This
increases your range of motion, which works more muscle.

















Dumbbell Pullover

Movement Pattern: Vertical Pull
How to do it:
*
Grab a pair of dumbbells and lie on your back on a flat bench with the
weights straight over your chest and a little less than shoulder-width
apart. Your palms are turned toward each other, and your elbows are
bent slightly.
*Without changing the bend in
your elbows, take three seconds to lower the dumbbells back beyond your
head until your arms are in line with your body.
*Pause for one second, then lift the weights back to the starting position. Pointer: Try to keep the dumbbells even with each other as you lower and raise them.

















Dumbbell Push Press

Movement Pattern: Vertical Press with Quadriceps-dominant
How to do it:
*Stand
holding a pair of dumbbells just outside of your shoulders, your arms
bent and palms facing each other. Your feet should be shoulder-width
apart and knees slightly bent.
*Dip your knees slightly and push up with your legs as you press the dumbbells straight above each shoulder.
*Take three seconds to lower the dumbbells back to the starting position, pause momentarily, then repeat.Pointer:
Make sure to allow your legs to help drive the dumbbells above your
head. This is a powerful all-in-one movement that will allow you to use
heavier dumbbells than a standard dumbbell shoulder press.

















Dumbbell Stepup

Movement Pattern: Hip-dominant
How to do it:
*Grab
a pair of dumbbells and hold them at arm's length at your sides. Stand
in front of a bench or step, and place your left foot firmly on the
bench. The step should be high enough so that your knee is bent
90-degrees.
*Press your left heel into the step
and push your body up until your left leg is straight and you're
standing on one leg on the bench, keeping your right foot elevated.
*Lower your body back until your right foot touches the floor. That's one repetition.
*Once you've completed all of the prescribed repetitions with your left leg, repeat the exercise with your right leg.Pointer:
Don’t bother trying to lower your body slowly on this exercise. Simply
perform the lifting portion of the movement in a fast, but controlled
manner, then step down at a natural speed.

















Front Squat

Movement Pattern: Quadriceps-dominant
How to do it:
*Grab
a bar with an overhand grip that's just beyond shoulder-width, and hold
it in front of your body, just above your shoulders. Raise your upper
arms so they're parallel to the floor and let the bar roll back so it’s
resting on your fingers, not your palms. Set your feet shoulder-width
apart, and keep your back straight, and your eyes focused straight
ahead.
*Without changing the position of your
upper arms, take about three seconds to lower your body until your
thighs are at least parallel to the floor. (The lower you can go, the
better.)
*Pause, then push yourself back up to the starting position.
Pointer:
Keep your upper arms parallel to the floor for the entire lift. This
ensures that your torso stays as upright as possible, for the most
benefit and safety. Some guys aren't flexible enough to hold the bar
this way. A secondoption is to cross your arms in front of you, and
allow the bar to rest your shoulders. (You pick it up off the rack in
this manner.) As another alternative, you can substitute the goblet
squat below.

















Goblet Squat

Movement Pattern: Quadriceps-dominant
How to do it:
*Grab
a dumbbell and hold it vertically in front of your chest. (Imagine that
it's a heavy goblet.) Set your feet shoulder-width apart.
*
Initiate the movement by pushing your hips backwards, then bend your
knees and take three seconds to lower your body as far as possible.
(The deeper you squat, the better.) Keep your torso as upright as
possible throughout the entire movement.
*Pause, then push yourself back up to the starting position.Pointer:
Doing the goblet squat is one of the best ways to learn to squat
naturally and safely. Don't be afraid to as deep as possible. Research
shows that the most unstable knee angle during the squat is when your
knees are bent 90-degrees -- a few inches above the point where your
thighs are parallel to the floor. Plus, "full" squats strengthen your
knee tendons and lead to balanced lower body development, unlike
"shallow" squats, which can overdevelop your quadriceps and increase
your risk for injury.