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This program is based on the book “Body By Science” from Doug McGuff and John Little. The program is like a mutual fund of exercises, this means basically you need nothing more than these exercises. It is the best starting point and a ideal fundament to stimulate all of the metabolic benefits necessary to optimize human health and fitness. It is very simple and it’s done in less than 13 minutes a week.

You can do the workout with machines or as a free weight option.  However given that it is basically a resistance training, which means that the goal of your training is a point where you can no longer produce enough force to lift the resistance, the machine option is the better choice.

The Exercises

The program consists exclusively of compound exercises, that means that they involve rotation around several joint axes and therefore involve also several muscular groups per excercise.

• Seated Row (Upper Body Pull) Do not try to tuck your elbows in or flare them out. Let them ride neutrally in the natural plane along which they tend to want to move – tracking in line with your hands, wrists and shoulder.

• Chest Press (Upper Body Push) Start the movement with plane of your palms at the front of your armpits, which means that the arms should be kept at a 45-degree angle to your body. Press your arms forward smoothly, and stop just short of lockout, so that the muscle stays loaded and you’re not resting on a bone-on-bone tower with your elbows locked. When you’re lowering the weight, the lower turnaround should be performed when your palms are about even with your front portion of your chest. Concentrate on keeping your shoulders tucked down as you perform this exercise (important!).

• Pulldown Have your arms in front of you, not out to the sides, and use an underhand grip, with your hands a little narrower than shoulder-width apart. This grip is preferred because it provides a slightly greater range of motion. From a position in which your arms are fully extended above your head, pull the handles (or bar) down to the top of your chest. Hold the concentration for three to five seconds before allowing your arms to return up to the straight position.

Rest Periods Between Exercises

You should move quickly from one exercise to the next. It should be about 30 seconds to a  minute. The advantage of moving faster between the exercises is that your needed amount of resistance for the next exercise drops (you had less recovery) and so the relative degree of inroad that you’re achieving as you progress through the workout is increased. But you shouldn’t move so quickly that you feel light-headed or nauseated. As a rule of thumb you shouldn’t feel completely recovered before each exercise as if your’e starting the first set of the workout.

Record Keeping

You should keep a record of the date of your workout, the time, the exercises, how much resistance, seat position, the cadence(reps) and the TUL. It’s also a good idea to measure the time from the first exercise until failure on the last exercise in the program. With this data you can also track the total rest time which should not increase massively from workout to workout (Total Time minus Total of all TUL).

When to Change the Program

You should stay on this program from four to twelve weeks, depending on how you are progressing. Should you notice a slowdown in your progress, then  for example you could split the program into two blocks (two Big Three Workouts) with additional isolation movements.