Jim Cipriani's Total Body Transformation Program

Sample TBT Training Routine

Weeks 5-8

If you have been following the origional TBT training routine in weeks 1 through 4, it is time to change it up. Below is the second phase workout for weeks 5 through 8 of our Total Body Transformation Program.

Day One: Chest, Back, Biceps, and Triceps

A1) Incline Press (3x6)

A2) Wide Grip Cable Row (3x8)

B1) One Arm Dumbbell Row (3x8 per side)

B2) Closegrip Bench Press (3x8)

C1) Lying Dumbbell Tricep Extensions (3x8)

C2) E-Z Bar Curls (3x8)

Day Two: Deadlifts, Traps, Legs, and Abs

A1) Deadlifts (3x6)

A2) Dumbbell Shrugs (3x8)

B1) Reverse Lunge or Bulgarian Split Squats (3x8 per leg)

B2) 1 Legged Machine Leg Curls (3x8 per leg)

C1) Bicycle Crunches (3x10-20 per side)

C2) Mountain Climbers (3x10-20 per side)

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 30 seconds, and then perform the next exercise.

Rest 60-120 seconds after completing the Superset (i.e. after A2).

Train to failure or close to it. You shouldn't be able to do more than one 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.