Black Flag Fitness
Loyal Only to Results
THIS WEBSITE IS YOUR FREE PERSONAL TRAINER
​The "Big" Program
Basic Principles
-
​
- If you've always struggled to put on weight, consume more calories than you burn. If you want to burn fat while building muscle, go to the Program 1 Strong & Lean dropdown menu and read through the nutrition page.
- Around 40% of your calories should come from protein. Read through the "Losing Fat" page to better understand nutrition.
- Lower reps with higher weight builds explosiveness and muscle; higher reps and lower weight tones muscles and builds endurance
**you want to do a combination of both
-Drink lots of water (1-1.5 gallons a day)
-Get at least 6 hours of sleep each night
-One workout session shouldn't take more than 45-60 minutes
-During each session, after you warm up start heavy with the bar, then move to dumbbells, and then finish up on machines/cables
-You should do around 4 sets of reps for a total of 4-5 exercises for each muscle group
-Warm up your shoulders by carefully swinging a 10 lb. plate before lifting to start any upper body lifting day
-STAY NATURAL (protein and creatine good)

​

Rep Schedule
Week 1: 10-10-10-10
Week 2: 8-8-8-8
Week 3: 10-8-8-6
Week 4: 6-6-6-6
Week 5: 8-6-6-4
Week 6: 5-5-5-5
Week 7: 7-5-5-3
Week 8: 3-3-3-3
Week 9: 5-3-1

Weekly Routine
Mom
Monday: Chest
Tuesday: Back
Wednesday: Shoulders
Thursday: Triceps
Friday: Biceps
Saturday: Legs
Sunday: Rest
Side Notes
Mom
Why in this order? It gives each muscle group time to recover without interfering with another workout

Why dedicate a day to biceps? Most people don't have the arm strength to really maximize their back workouts. Spending 45 minutes a week on biceps will help your arms keep pace with your back
Chest
Start With:
Flat Bench
*keep your feet on the floor and your butt on the bench
*come down in control until the bar touches your chest
** if your shoulders bother you on bench, you are probably swinging your elbows out/your grip is too wide-bring your grip in and keep your elbows close to your sides

And then:
​
Incline or Decline Bench
Then pick a dumbbell workout
* incline, decline, or flat dumbbell press


Finish on a machine, cables, or some other auxiliary lift
​
 **See the "Resources" page for ideas ​
​
After every 8-9 week cycle your bench max should go up at least 20-40 lbs.

Back
-Start with Pull-Ups (weighted if you can)
-Then do deadlifts (see "Resources" for the correct form)
-Then finish with 2-3 auxiliary lifts


Auxiliary Lift Ideas
-Bent over bar row
-Dumbbell row pushups
-One handed bar raises
-Machine Rows/Pulldowns


-Bent over dumbbell rows
-Cable pulldowns
-Cable rows
-Dumbbell lat flies
If you do this right, you back will feel rocked.
Shoulders
-Start with either standing or seated bar military press
-Then do cleans or hang cleans (see "Resources" for the correct form)
-Then finish with 2-3 auxiliary lifts
-Finally, cap off the day with heavy shrugs to hit your traps



Auxiliary Lift Ideas
-side dumbbell raises
-front dumbbell raises
-machine press
-seated dumbbell press
-cable raises
-clean and jerk squats
-straight arm plate squats
-bent over dumbbell flies
Triceps
-Start with close grip bench
-Then do dips (weighted if you can)
-Then finish with 2-3 auxiliary lifts



Auxiliary Lift Ideas
-skull crushers
​-bench dips
-dumbbell tri extensions
-cable tri extensions
-diamond pushups
-tricep machine
-squat rack reverse dips
-cable pull-overs
***It is very important to keep all of elbows as close to your sides as possible on all tricep lifts. Allowing your elbows to swing out puts strain on your shoulders.
Biceps
-Start with bar curls
-Then do dumbbell curls (there are several possible variations of these-see "Resources")
-Next do chin-ups-this is probably THE best workout for your biceps
-Finish with 2 auxiliary lifts



Auxiliary Lift Ideas
-bicep machine
-hammer curls
-cable curls
-dumbbell preacher curls
​-bar preacher curls
-reverse bar curls
Legs-best (and worst) day
-Begin by jumping rope or something similar to warm your muscles up
-Start out with squats (see "Resources" for correct form)
-Then do sled press
-Then do some type of hamstring curl
-Then do calf raises
-Finish off with a few auxiliary workouts



-lunges with dumbbells
​-box jumps
-step ups with the squat bar
Auxiliary Lift Ideas
-front squats
​-box squats
-jump lunges
*** Additional Notes about Leg Day: This is one of the most, if not the most, important days of the week. Heavy leg lifts melt the fat off your abs, strengthen your heart, and release testosterone-which helps with all other lifts. You will notice big gains by doing legs. You know you are doing legs wrong if you are feeling it in your lower back.
​...