PUBLISHED BY NICK TUMMINELLO All rights reserved. No part of this publication may be reproduced in any form or by any means, electronic or mechanical, for general distribution, commercial, advertisement, or promotional purposes; for creating new collective works; or for distribution at seminars or courses without written consent from Nick Tumminello and Performance University International.
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Photographs Nick Tumminello Cover Design Dane Davenport – Designed Inc. 816-789-3871 Exercise Models Deanna Avery Jessica Lozano Nick Tumminello Special Thanks to: Deanna Avery Avery for posing for most of the photos in this manual. Juan Carlos Santana and an d IHP, IHP, where all of the photos in this book were taken. Published by Nick Tumminello Tumminello & Performance U International Fort Lauderdale, Florida
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OUR TOP 40 LIST You’re You’re about to discover the 40 most most popular strength training exercises we use at Performance U to get our clients & athletes stronger, stronger, looking better and out-performing the competition! Regardless of your age, sex, or whether you’re an athlete or exercise enthusiast – These 40 strength training exercises featured in this manual have been used to help a multitude of people just like YOU to improve the shape and function of their body!
USING OUR TOP 40 EXERCISES To ensure to use these exercises as safely and as effectively as possible !
- Be sure to always use good exercise form as shown in the pictures.
- Perform every repetition with deliberate control.
- Find a weight load and rep range that best fits with your abilities and training goals. NickTumminello.com
CONTENTS To make this exercise list simple to understand, easy to follow and as comprehensive as possible - I’ve divided it up into four sections:
- Our TOP 10 Upper-body PUSHING Exercises
- Our TOP 10 Upper-body PULLING Exercises
- Our TOP 10 LOWER-BODY Exercises
- Our TOP 10 CORE Exercises
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TOP 10 UPPERBODY PUSHING EXERCISES EMPHASIS ON CHEST, SHOULDERS, TRICEPS
NickTumminello.com Hybrid Strength Training & Conditioning
1. PUSH UPS
1B. PUSH UP PROGRESSIONS
2. DUMBBELL BENCH PRESS
3. INCLINE DUMBBELL PRESS
4. ANGLED BARBELL PRESS W/ SORINEX LANDMINE
Discover over 50 of the Best & Most Innovative Landmine Exercises using our Angled Barbell Training concepts at www.BestLandmineExercises.com.
5. ONE ARM CABLE PRESS
6. ONE-ARM PUSH UPS
7. DUMBBELL UPPERCUTS
8. ONE-ARM OVERHEAD PRESS
9. SHOULDER TO SHOULDER PRESS
10. BAND PRESS W/ SPLIT STEP
TOP 10 UPPERBODY PULLING EXERCISES EMPHASIS ON UPPER-BACK, LATS, BICEPS
NickTumminello.com Hybrid Strength Training & Conditioning
11. ONE-ARM DUMBBELL ROW
11B. FREE STANDING ONEARM DUMBBELL ROW
12. LAT PULL DOWNS (ANY MACHINE)
13. PULL UPS (WIDE GRIP)
13B. PULL UPS (NEUTRAL GRIP)
14. BARBELL BENT-OVER ROW (UNDERHAND GRIP)
14B. BARBELL BENT OVER ROW (OVERHAND GRIP)