BEVERLY INTERNATIONAL
BEAT
Roger and I hope your New
Year started with some
measurable goals! ARE you still
on course?
One of the questions we often
get is about training and what
kind is best. Do you want to try
something new? Read on! The
following pages will cause your
cup to overflow. We asked a
few very special Professionals
to share with you, our readers,
particular body part training programs. We’ll start with the ladies
and end with advice from two of
the best bodybuilders of all time.
Let’s start with a shape-up program that Jeff Everson (recognize the name... he was Cory’s
husband and trainer when she
was winning her Olympia’s) and
Karen Koumas, CPT, have contributed for anyone who wants
to start shaping up. Here we go...
KAREN KOUMAS & MOOGIE
(Not Jeff Everson)
With: Sandy Riedinger
Winter Issue
Get Leaner & Lose Fat:
Use This Unique 42 Day Start - Up Program
from Jeff Everson and Karen Koumas
Over the last few years, I have experimented with this 6 week program,
tweaking it, for both beginning and ongoing
trainees. It really motivates women with a
quick start to losing fat and adding muscle.
For 42 days, you do this special motivational start-up and then move into more of a
conventional routine, depending upon what
your overall goals are.
then work to a maximum where your leg
muscles go to high intensity failure. You are
working to your max for 3 minutes, then
the next 3 minutes you go very easy, but
you never stop, then 3 minutes to failure,
3 minute easy, etc., and you do this for 20
minutes. This will cause you to sweat, get
your heart rate up, and build muscle and
REALLY burn off the fat.
Do only 20-40 minutes each session. You
should work towards doing intervals. For example, on Tuesdays, Thursdays, Saturdays,
pick one of either the Stairmaster, stationary
bike, recumbent bike or some steady-state
cardio like spinning, step aerobics, biking,
jogging intervals or hill-walking.
Jeff is the publisher of Planet Muscle magazine, www.PlanetMuscle.com, email Jeff@
PlanetMuscle.com
Do just one form for the whole time period
and rotate your activity with the days, if
you can. Intervals mean you warm up and
Now we are going to start breaking it down
by bodypart. What woman doesn’t need
tighter triceps? Julie Lohre gets us started
with tricep tightening supersets. Julie is an
IFBB Fitness Pro and Women’s Fitness Expert with over 15 years’ experience helping
women achieve the body of their dreams.
Weight Training: Monday, Wednesday, and Friday
Your Monday and Friday workout
emphasizes your lower body.
Your Wednesday workout emphasizes
your upper body.
Warm-up for 5-7 minutes on a stationary bike, treadmill, or Stairmaster.
Warm-up for 5-7 minutes on a stationary
bike, treadmill, or Stairmaster.
Squats 1 set of 20 warm-up, then 3 sets
of 10-15 (as heavy as you can and still
get at least 10 on all 3 sets; when you
get 15 reps on all 3 sets, add weight).
Bench presses 1 set of 15 warm-up, then
3x10-12
Leg Press 3x10-15
Lat Pulldowns 3x10
Deadlifts 2x10-12
Leg Extensions 3x10-15
Leg Curls 3x10-15
Calf Raises 2x15
Back Extensions 2-3x10-20
Ab Crunches 3x10-50
Stretching and cool down
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Seated DB Presses 3x8-10
Dumbbell Rowing 3x10
DB Curls 2x10
Tricep Pushdowns 3x10
Abdominal Crunchers 3x10-50
Stretching and cool down
CARDIO: Tuesday, Thursday,
Saturday, and Sunday
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BEVERLY INTERNATIONAL NO NONSENSE
Want amazing toned arms?
Time to target the Triceps!
“Many women have trouble with the back of their arms, that relatively
large muscle group known as the triceps, which account for two thirds
of your upper arms. This area in particular seems to sag and lose shape
quickly. Strength training will help improve your overall muscle tone to give
you tighter, firmer arms all over.
I have put together these advanced supersets for women serious about
strengthening the tricep area and getting killer arms. The most effective exercises for the triceps are functional movements like Tricep Pushups and
Bench Dips. I have combined these larger movements with smaller, more
focused exercises to max out the muscle. Combine these moves with a solid
diet and well-rounded exercise plan and you really can achieve a fitter and
more toned arms!”
Julie’s Advanced Tricep Super Sets - Once you have completed one set of
both exercises in the super set rest for 1-2 minutes and stretch your triceps,
then repeat for 3 sets. Include these supersets 2-3 times a week along with
your regular weekly full body training routine.
Super Set 1
To find out more
about Julie’s Online
Training OR her FITBODY Lifestyle Program check out
www.JulieLohre.com
& www.FITBODY.com.
JULIE LOHRE
Tricep Push-ups 3x12 reps
Cable Pressdowns 3x15 reps
Super Set 2
Bench Dips with feet elevated 3x15 reps
Dumbbell Tricep Kickbacks 3x12 reps
Super Set 3
Plank to Sphinx 2-3x10 reps
Band Overhead Tricep Extensions 2-3x15 reps
NO Butts About it!! Dangerous Curves
MARK
RITTER
By Mark Ritter, B.S. Exercise Physiology, owner of No Nonsense Personal Training and NNPT’s
Bikini Mafia. “Glute development plays a significant role in the success of a bikini competitor.
Here are two favorite workouts that I use with our budding bikini competitors.”
Giant Set #1: Do not rest until you
Giant Set #2: This one is for
Fire Hydrants (start on all fours, knees directly under your hips. While keeping your knee bent raise
your leg out to the side until your thigh is parallel to
the floor. Keep your pelvis stable)
Lying Leg Curls 15-20
Dumbbell Squats (make sure
to slightly pause or bounce just
below parallel)
Hip Bridge
complete the entire series of 4 exercises, then take a 60 second rest and
repeat for a total of 4 giant sets.
Stiff Leg Deadlifts 10-12
Leg Press feet high on the platform and
close together (let the weight down really slow and deep and push with heels)
20 reps
Jump Squats 20 reps
4 Beverly International
the advanced trainee. Do 4 sets
of 20 reps on each exercise
performed in giant set fashion.
Walking Lunges (tense your
glute on your back leg on each
step)
Donkey Kicks
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Glute Kickback put a strap around your ankle and
clip to the bottom of a cable crossover machine
and extend your leg straight back and squeeze for
a second
For more information, contact Mark at [email protected], www.nnpt.net
Now, we are going to present some workouts primarily targeted to the men. However, ladies, if you see something you like, give it a try.
Natural WNBF Pro: Sean Young’s Boulder Shoulder Workout
Some people are born with broad shoulders, but for those of us who
aren't, building boulder shoulders is a tough road to haul! I have
outlined what would be a good shoulder routine for those of us who are a
little less gifted. The deltoids are a relatively small muscle group that need
to be attacked with intensity, but cannot sustain a long period of training.
For the hard gainer, it is often thought more is better than less; however
going any further will set them up for long term inflammation and injury.
The main goal of this routine is to attack the lateral heads, prioritize the
outside of the shoulder to give the broad look. It is based around high volume with low rest periods between sets. This should take no more than 1
hour and leave your shoulders swollen and ready to grow.
Side Laterals (4 rounds as follows) - Lay out 4 different sets of
dumbells. Start with dumbells you would usually use for around
10 reps of side laterals, then grab 3 more sets of dumbells
dropping 5lbs. per set. Example say you usually use 30 lbs for
laterals, then get 30's, 25's, 20's and 15's.
Round 1 ascending quad-set 15#x10, 20#x10, 25#x10,
30#x10 then rest 60 seconds
Round 2 descending quad-set 30#x10, 25#x10, 20#x10,
15#x10, rest 60 seconds
Round 3 (same as Round 1), rest 60 seconds
Round 4 (same as Round 2), rest, then re-rack all the dumbells!
Dumbbell Upright Rows 3x10 reps – lead with the elbows and
stop just below chin level. Rest 60 seconds between each set.
Seated Shoulder Press (machine or barbell) 4x8-10; rest 60
seconds between each set.
Front Delt Superset 3x10 each exercise
Contact Sean at:
www.theimpaktlab.com
SEAN YOUNG
One-Dumbbell Front Raise hold a single dumbbell with one
hand on each end. Perform a front raise with this twist which
will really stress the anterior head. As you lift it, squeeze like
you are trying to touch your hands together. Keep your shoulders down and back to avoid elevating your traps.
Front Delt DB Press following your 10th rep of front raises,
continue to hold the dumbbell with hands in same position and
perform standing shoulder presses with your elbows tucked in
to continue to focus on the front delts x an additional 10 reps.
Rest 60 seconds between each superset.
Rear Delt Superset 3x10 each exercise
Straight-arm DB Rear Lateral emphasize keeping your arms
perfectly straight for the first 10 reps
Rest 10 seconds
Bent-arm DB Rear Lateral now bend your arms and perform 10
more reps
One of our very special clients, Jonathan Bailor,
has just published a brand new top selling book, The Calorie Myth.
In the book Jonathan shows that the key
to long-term weight loss in not the number of calories consumed, but what kinds of
calories. Some foods are used to repair tissue,
boost brain power, and fuel our metabolism,
while others are stored as fat. Jonathan presents a step-by-step program including a SANEity scale that determines which foods are
optimal for weight-control; and eating plan;
and a high intensity interval training exercise
program.
Here’s one of my favorite quotes from pg
212: I refer to a specific product called UMP
made by Beverly International in some of
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the charts and recipes in this chapter. I am
in no way compensated by this company for
this recommendation. I mention this specific
product because I have not found another
protein powder that cooks as well as this
product does. I highly recommend cooking
with this specific product if you choose to enjoy the recipes that refer to it. Think of it as
SANE flour, cake batter, pancake batter, etc.
You can order The Calorie Myth direct from
Jonathan at http://thebailorgroup.com/jonathanbailor, from Amazon or pick it up at your
favorite bookstore.
www.beverlyinternational.com 5
BEVERLY INTERNATIONAL NO NONSENSE
All-time Bodybuilding
Legend, Dave Draper’s
“Big Lats, Massive Back Routine”
Chris Lund, Dave Draper Archive
DAVE DRAPER
Jimmy Caruso, Dave Draper Archive
Dave Draper, one of the
true legends in our sport,
was kind enough to participate in our column this issue.
If you do not know who Dave
is, you should. I’d really appreciate it if you visited his
website, www.DaveDraper.
com. I’ll let Dave take it from
here in his own words.
6 Beverly International
Carrying on to keep us invested in our training through
the seasons, I offer two worthy routines for building our
back, that part of the anatomy that so bravely bears the
burdens of the world. Today
we put forward that loyal
and unseen region that follows us everywhere we go.
The back, the place upon
which we sleep and dream,
and, with a yawning stretch
of the imagination something
about which Arnold spoke so
decisively in his interpretation
of the Terminator.
A strong back, broad and
deeply muscled sounds good
to me but may not be the
goal of every female bodybuilder - slash - athlete. Still,
the exercises listed here will
achieve an awesome power
and appealing shape that radiates inborn sureness and
physical control, a basic human/animal bearing which
has become as remote as our
instincts.
Let's stir them up. Let's get
to work. Tapered muscular
mass for men and women,
the back.
1-800-781-3475
MASS ROUTINE
Medium-wide grip bentover barbell row,
warm-up x15, 5 sets x 10-8-6-6-4
The barbell row is a powerful systemic
movement that, like squats and deads,
puts demand on the total body. Build
your muscle and might over an extended
period with minor weight increments and
solid well-formed reps.
Wide grip pulldown, warm-up x15, 4x8-10
Your back should be arched, your chest
straining toward the bar with your elbows
back, not forward, all positioned to fully
recruit the entire lat complex - width and
length. Feel, locate, pump, burn and grow.
Seated lat row, 4x10-8-6-6
No thrusting, no momentum - strictly
muscle power and form. This is to be
supersetted with stiff arm or bent arm
pullovers.
Pullover (stiff arm or bent arm), your
choice depending on shoulder structure
and health, 4x10-6-6-6
Great stretch, great lat pump, great relief
movement that promotes posture awareness. Lots of blood circulating oxygen
and nutrients to Wake up, Stimulate,
Revive and Refresh.
This routine is to be performed twice a
week. Once a week at the end of your
heavy leg workout, add 4 sets of power
deadlifts, warmup x15, 4 sets x 10-8-6-4
reps, incrementing each set enough to
make it tough, but don't draw blood.
FIT & LEAN WORKOUT
Pulldowns, 4 sets x 12 reps (6 reps behind neck, 6 to front) - superset with:
Wide-grip machine dips, 4 sets x 8-12
reps
One arm dumbbell row, 4 sets x 10 reps
One arm overhead cable pull, 4 sets x
12-15 reps
Deadlifts, continue power deads on
the leg day of choice. 4 x 10-12 reps,
medium weight for a healthy pace. Mean
yet serene.
This routine also is done twice a week.
Chest & Bicep Training with
IFBB Pro Mike Francois
Just in case you’re new to our sport, Mike is a former National
and Arnold Schwarzenegger Classic Champion. He is one of the
best bodybuilders of all time. Here’s his advice for formulating a chest
and bicep routine.
Chest Choose three of the following exercises per
workout
Barbell Bench Press* 4 X 8-12
Incline Dumbbell Press 4 X 6-8
Flat Bench Dumbbell Flies 3 X 15
Upper Chest Incline Bench Press 3 X 8
*Due to the stress this exercise has on the shoulder
joints, perform every 3rd chest workout. In place of the
flat bench press do flat bench dumbbell press.
Biceps
Standing Barbell Curls 3X12
Seated Alternate Dumbbell Curls 3X10
Preacher Curls 3X12
I like to train on the following
split routine
Monday chest, biceps and abs
Tuesday back, calves
Wednesday off
Thursday legs, calves
Friday shoulders, triceps and abs
Weekend off
“As you can see from the above exercises and routines,
there isn’t a lot to it, at least ostensibly. What you don’t
see, and I can’t make you see by just writing it out is
…..INTENSITY! You can do all the fancy new exercises and machines, but without intensity in your training,
you will not make great progress. During the off season
rest should be kept in the general area of 45-90 seconds.
Any less, and you won’t recover well enough for your
next set, any more, and the intensity drops off.
Look at every session as a step towards reaching your
goal(s). It isn’t one workout that makes you better, or
even one week of good workouts. It is day after day,
week after week, month after month of high intensity
training and proper nutrition! Just ask yourself each
day “Did I do everything I could do within my power
to better myself?” If you HONESTLY can say you did,
then you are on the right path. If you can’t say yes to
that, it is NOT TOO LATE! START NOW!”
MIKE FRANCOIS
You can contact Mike at [email protected] and at
mikefrancois.com.
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www.beverlyinternational.com 7
BEVERLY INTERNATIONAL NO NONSENSE
We’ve moved!
After operating for 19 years in a building we had grown out of
10 years ago… we found the perfect location. I believe… there
is something deeply rewarding about waiting until the perfect thing
comes along. That’s what we did. We moved on Nov 1, 2013 and
celebrated our first TEAM Christmas in our new break room! Our
new address is 1157 Industrial Rd, Cold Spring KY41076.
Special thanks to our Contractor, CCC www.cccontracting.com.
They made our move enjoyable and our building warm and inviting.
roger and Sandy Riedinger
Leaving you with a few words of
Muscularizing (stole that word from
Dave Draper) MENTAL WISDOM FOR 2014.
Don’t allow your mind to creep back
into the past. Stay focused on the present and be mindful. The future is where we
are headed.
If negative thoughts creep into your mind,
move on – and fast. Staying there in that
thought allows it to become stronger… then
it could take over. Who wants that?
Allowing yourself to think you are being
judged by others, worrying about what
someone will think of you – only weakens
8 Beverly International
the POWER you have over yourself.
Setting new goals, big dreaming, desiring
to be better in every way is possible. It is a
journey lead by patience. Much like house
training a little puppy. YOU have to stay on
it. Gotta keep talking about it, asking yourself questions, staying course. YOU would
never quit on your new puppy after just one
little mishap in the house, would you?. Be
consistent and make the time to be better.
We waste so much time in a 24 hour period.
Make the most of it.
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Keep in touch, [email protected], OK? Like us
through Facebook.com/BeverlyInternational, and send me some
of your ideas and accomplishments! We really love hearing
from you. We thank you for reading and sharing our magazines
with your friends. Until the spring,
and OH, how I am looking forward to warmer weather...
Ta Ta for now friend.