Stephen Cabral - Mans Guide to Muscle and Strength, A
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Mans Guide to Muscle and Strength, A: summary, description and annotation
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Your demands are simple enough. You want a straightforward, no-nonsense strength and conditioning program that fits into your schedule and results in a healthy, lean, and defined physique that will get you noticed. Youre willing to put in the work, but you want to see results. Now you can.
In A Mans Guide to Muscle and Strength, renowned personal trainer Stephen Cabral provides you with proven, step-by-step programs that will transform your body. Choose from nine six-week programs designed to increase strength, power, agility, muscle mass, and total-body conditioning. Best of all, each program can be customized to fit your schedule, your life, and your goals.
Work out at home or in the gym with over 140 of the most effective strength building and body shaping exercises. Packed with detailed instruction, more than over 300 technique photos, equipment variations, safety considerations, and the latest nutrition advice, A Mans Guide to Muscle and Strength provides you with everything that you need to sculpt the physique youve always desired.
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Library of Congress Cataloging-in-Publication Data
Cabral, Stephen, 1978
A mans guide to muscle and strength / Stephen Cabral.
p. cm.
ISBN-13: 978-1-4504-0220-0 (soft cover)
ISBN-10: 1-4504-0220-8 (soft cover)
1. Bodybuilding. 2. Muscle strength. 3. Physical fitness. 4. Men-
Physiology. I. Title.
GV546.5.C34 2011
613.713--dc23
2011021475
ISBN-10: 1-4504-0220-8 (print)
ISBN-13: 978-1-4504-0220-0 (print)
Copyright 2012 by Stephen Cabral
All rights reserved. Except for use in a review, the reproduction or utilization of this work in any form or by any electronic, mechanical, or other means, now known or hereafter invented, including xerography, photocopying, and recording, and in any information storage and retrieval system, is forbidden without the written permission of the publisher.
This publication is written and published to provide accurate and authoritative information 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 competent professional person should be sought.
The web addresses cited in this text were current as of August 2011, unless otherwise noted.
Acquisitions Editor: Justin Klug; Developmental Editor: Anne Hall; Assistant Editor: Tyler Wolpert; Copyeditor: Bob Replinger; Permissions Manager: Martha Gullo; Graphic Designer: Joe Buck; Graphic Artist: Kim McFarland; Cover Designer: Keith Blomberg; Photographer (cover): Corbis RF/age fotostock; Photographer (interior): Neil Bernstein; Visual Production Assistant: Joyce Brumfield; Photo Production Manager: Jason Allen; Art Manager: Kelly Hendren; Associate Art Manager: Alan L. Wilborn; Illustrations: Human Kinetics, unless otherwise noted; Printer: McNaughton & Gunn
Human Kinetics books are available at special discounts for bulk purchase. Special editions or book excerpts can also be created to specification. For details, contact the Special Sales Manager at Human Kinetics.
Printed in the United States of America 10 9 8 7 6 5 4 3 2 1
The paper in this book is certified under a sustainable forestry program.
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E5307
Core Power Workout
Follow this exercise index for quick reference to the exercises and equipment youll need as you follow your own workout program.
| Exercise | Equipment used | Page |
| Chapter 5: Starter Program 1 | ||
| Upper body | ||
| Cable one-arm horizontal chest presses | Cable, 1 handle | |
| Cable one-arm horizontal rows | Cable, 1 handle | |
| Dumbbell two-arm shoulder presses | Dumbbells | |
| Cable lat pull-downs in a squat | Cables, 2 handles | |
| Cable EZ-bar triceps press-downs | Cable, EZ-bar | |
| Dumbbell neutral to supinated curls | Dumbbells | |
| Dumbbell ball chest presses | Dumbbells, stability ball | |
| Dumbbell one-arm bent-over rows | Dumbbell | |
| Lower body | ||
| Backward alternating lunges | Body weight | |
| Squat to stands | Body weight | |
| Dumbbell Romanian deadlifts | Dumbbells | |
| Dumbbell box front squats | Dumbbells, box | |
| Dynamic forward cone lunges | Body weight, cone | |
| Dumbbell box deadlifts | Dumbbells, box | |
| Dumbbell one-leg step-ups | Dumbbells, box | |
| Dumbbell two-arm sumo deadlifts | Dumbbells | |
| Core | ||
| Planks | Body weight, mat | |
| JC band horizontal chops | JC band | |
| Static bridging | Body weight, mat | |
| Reverse crunches | Body weight, mat | |
| Supermans | Body weight, mat | |
| Chapter 6: Starter Program 2 | ||
| Upper body | ||
| Dumbbell one-arm empty cans | Dumbbell | |
| Cable two-arm horizontal chest presses | Cables, 2 handles | |
| Cable two-arm horizontal rows | Cables, 2 handles | |
| Chin-ups | Body weight, pull-up bar | |
| Dips | Body weight, parallel bar dip handles | |
| Dumbbell Zottman curls | Dumbbells | |
| Declined push-ups | Body weight, bench | |
| Dumbbell two-arm bent-over rows | Dumbbells | |
| Lower body | ||
| Lateral lunges | Body weight | |
| Barbell back squats | Barbell | |
| Dumbbell walking lunges | Dumbbells | |
| Dumbbell one-leg Romanian deadlifts | Dumbbells | |
| Dumbbell shoulder-loaded step-ups | Dumbbells, box | |
| Upper body and lower body | ||
| Dumbbell squat presses | Dumbbells | |
| Upper body, lower body, and core | ||
| Mountain climbers | Body weight | |
| Dumbbell overhead squats | Dumbbells | |
| Core | ||
| Cable low to high chops | Cable, 1 handle | |
| Dynamic bridging | Body weight, mat | |
| Dumbbell axe chops | Dumbbell | |
| Bench leg lifts | Body weight, bench | |
| Medicine ball side-to-side rotations | Medicine ball, pad | |
| Chapter 7: Pure Strength Workout | ||
| Upper body | ||
| Dumbbell flat chest presses | Dumbbells, bench | |
| Barbell bent-over rows | Barbell | |
| Barbell military shoulder presses | Barbell | |
| Pull-ups (weighted) | Body weight, weight plate, pull-up bar | |
| Barbell incline chest presses | Barbell, bench | |
| Cable seated rows | Cable, V-bar, row machine |
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