Jim Cipriani's Total Body Transformation Program

Sample TBT Training Routine

Weeks 1-4

Day One: Chest, Back, Biceps, and Triceps

A1) Barbell Bench Press (3x6)

A2) Underhand Pulldown (3x6)

B1) Barbell Row (3x10)

B2) DB Incline Press (3x10)

C1) Lying Tricep Extensions (3x12)

C2) DB Incline Biceps Curl (3x12)

Day Two: Legs, Shoulders, Abs

A1) Barbell or Dumbbell Squats (3x6)

A2) Standing Alternate Dumbbell Presses (3x6)

B1) Step-ups or Any Lunge (3x10 per leg)

B2) Stability Ball Jackknife (3x12-15)

C1) Barbell or Dumbbell Romanian Deadlift (3x12)

C2) Plank (3x40 second holds)

TBT Training Guidelines:

Disclaimer: See your physician before starting any exercise or nutrition program. You must have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30 years old. Please discuss all nutritional changes with your physician or a registered dietician.

Perform this Total Body Transformation workout for 4 weeks and then switch to another.

Workout 3 days per week – do Workouts A and B taking a full rest day between each workout.

Each pair of exercises (i.e. A1 & A2) constitutes a “Superset”. In each Superset, do one set of the first exercise, rest 60 seconds, and then perform the next exercise.

Rest 90-120 seconds after completing the Superset (i.e. after A2).

Train to failure or close to it. You shouldn't be able to do 1 more rep at the end of each set.

Finish each workout with stretching for the tight muscle groups only.

Warm-up

Never skip a warm-up.

Bodyweight Warm-up Circuit – Go through the circuit 2x’s. Do not rest during the circuit.

– Prisoner Squat x 15 reps

– Pushups (Regular or Kneeling) x 10 reps

– Diagonal Lunge x 8 reps per side

– Pull-ups (on Gravitron Assistance Machine) x 8 reps

For a specific warm-up, perform 2 sets of each exercise in Superset A. Start with 50% and then 75% of your “real set” weight. Perform 8 repetitions for each warm-up set.