VINCE DELMONTE’S

NO-NONSENSE MUSCLE BUILDING PROGRAM

www.VinceDelMonteFitness.com

UPSIDE DOWN TRAINING PROGRAM:

UPSIDE DOWN TRAINING GUIDELINES:

• Begin each workout with 5-10 minutes of light cardio and/or 5-10 minutes of
dynamic stretching.

• Perform the Shoulder Stability circuit after your cardio and/or dynamic
stretching warm up. Consider this routine apart of your warm up.

• Consider this phase to dedicated to minimizing your muscle weaknesses,

improving posture, decreasing muscle imbalances, increasing core strength,
familiarizing yourself with your body weight and optimizing your conditioning.
Based on your fitness level and training experience, allow 3-6 weeks on UDT
before moving onto the next phase. Move on when this routine is no longer
challenging and you feel your body is fully “tuned up.”

• Ideally this program should be done on Monday, Tuesday, Thursday and

Saturday or Tuesday, Wednesday, Friday and Sunday. Notice the pattern.

• You might be unusually sore after the first few workouts. Your body will tell
you if you clearly over did it however a little muscle soreness does not require
a panic. Train right through the soreness and adapt your workout by
decreasing your weights but maintaining the same rep and set scheme. You
might find the body weight workouts actually help loosen you up.

• Incorporate the flexibility training either before or after the workout. If you
find this drags the workout well past your time limits then do the flexibility
training on its own day.
• Use the first and second week to get familiar with the tempos and for choosing
the appropriate workloads. You should be hitting failure within the given rep
ranges. As you get familiar with the program, increase the weights by about 5
pounds every week if possible.

• Train the weak side first and never do more reps on the strong side. So, if you
are doing leg extensions and can only do 5 reps on the weaker side, you should
do no more than 5 reps on the stronger side (even if it feels like you can do 15 or
more).

• Train through a full range of motion to strengthen the tendons, ligaments,

attachments and muscles at their weakest angle. A limited range of motion
equals a limited range of the muscle being used.

• Here is an example of 1 and ½’s for a leg extension: you would extend your leg
fully, pause, lower the leg half way, pause, extend your leg again, pause and
return the weight to the bottom. This is one rep.

• Here is an example of 21’s: Do 7 half reps in the weakest half, followed

immediately by 7 full reps, followed immediately by 7 half reps in the strongest
half. Pause every time before you change direction to experience the full
effect.

• Here is an explanation of the slow speed tempos i.e. 814, 613 and 515. For
814, this means you would take 8 seconds to lower the weight, pause for one
second and then take 4 seconds to lift the weight. Be ready to lower your
weight selection.

• Here is an explanation for the smaller muscle groups being trained before
larger muscle groups: Muscle groups placed at the start of a workout will see
the greatest improvement since it’s prioritized by sequence. Here is your
opportunity to strengthen your weakest links i.e. smaller muscle groups before
larger muscle groups.

• Don't be surprised if you feel beat up after the workout. I've given you a
program I'm confident you have not experienced before. It will take some time
for your body to condition itself. I have recommended at least 3-6 weeks on
Upside Down Training but you are free to come back to Upside Down Training
every few months.
SHOULDER STABILITY CIRCUIT TRAINING GUIDELINES:

• This is a continuous circuit which means you will move from exercise to
exercise with zero rest.

• Notice the tempo is slower because it is also injury prevention centered. Focus
on SLOW and CONTROLLED.

• Start with 1 set of 10 and build up to 2 sets of 15 with about a 1-2 minutes
between sets.

• Your goal is not to 'work it' but to simply 'switch on' the rotator cuff and
external rotators so they are prepared to stabilize the shoulder area.

A Retractions 1-2 10-15 311 -

B Reverse Fly with 1-2 10-15 311 -

Tubing (dumbells
optional)

C External Rotation 1-2 10-15 311 -

with tubing
(dumbells
optional)

D Diagonal External 1-2 10-15 311 -

Rotation with
tubing ( dumbells
optional)

E Prone Dumbell 1-2 10-15 311 1-2 minutes

Reverse Flys and repeat
ABDOMINAL CIRCUIT TRAINING GUIDELINES:

• This is a continuous circuit which means you will move from exercise to exercise
with zero rest. Notice the tempo is quicker. Keep your body moving.

• Start with 1 set of 10 and build up to 2 sets of 15 with about a 1-2 minutes
between sets. Don't be surprised if you feel like someone is ripping your stomach
apart! This is a beautiful circuit of exercises and it kills. Your abs will be on fire!

• Unless they are really sore, do this program every workout. It's based on higher
volume and no load so your abs will recover quickly.

A Air Bike Crunches 1-2 10-15 201 -

B Janda Sit Up 1-2 10-15 201 -

(wrists to knees)

C Full Sit Ups 1-2 10-15 201 -

D Lying Side Crunch 1-2 10-15 201 -

E Supine Double 1-2 10-15 201 -

Leg Raise

F Alternating Toe 1-2 10-15 201 -

Touch

G Hip Thrusts 1-2 10-15 201 1-2 minutes

and repeat
BODY WEIGHT CIRCUIT TRAINING GUIDELINES:

• This is a continuous circuit which means you will move from exercise to
exercise.

• You will require a stop watch that has a timer which beeps every 20 seconds
and then breaks for 20 seconds.

• Your goal is to perform as many reps as possible within 20 seconds and then
move to the next exercise. You get 20 seconds rest between exercises.

• Focus on using a faster tempo for this 20 seconds so you can get more and more
reps within the 20 second time frame.

• Feel free to improvise with this circuit if your fitness is really low. For
example, you could group all of the upper body exercises together and all the
lower body exercises together and perform them on separate days.

• The secret to this circuit is INTENSITY. The order of exercises is not so

important. The goal should be to perform AS MANY REPS AS POSSIBLE within each
time frame. Your heart will be pumping and you will be sweating harder than
when you do cardio – trust me!

• Don't be surprised if you feel light headed or really winded! As I said, this is
also a conditioning program! Build up to 3 sets with only 1 minute between sets.
If 20 second intervals are not enough then build up to 30 seconds per exercise.
A Standard Pushup 3 20 Constant Speed 20 seconds
seconds

B Mountain Climbers 3 20 Constant Speed 20 seconds

seconds

C Burpees 3 20 Constant Speed 20 seconds

seconds

D High Knee Drill (running 3 20 Constant Speed 20 seconds

on the spot) seconds

E Bodyweight Squats 3 20 Constant Speed 20 seconds

seconds

F Close Grip Chin Ups 3 20 Constant Speed 20 seconds

seconds

G Bench Dip 3 20 Constant Speed 20 seconds

seconds

H Modified Pullup 3 20 Constant Speed 20 seconds

seconds

I Alternating Split Squat 3 20 Constant Speed 20 seconds

Jump seconds

J Single Leg Hip Extension 3 20 Constant Speed 20 seconds

seconds

K Bodyweight Reverse 3 20 Constant Speed 20 seconds

Lunge seconds

L Single Leg Plank Raise 3 20 Constant Speed 20 seconds

seconds

M Oblique Adductor Raise 3 20 Constant Speed 20 seconds

seconds
 UPSIDE DOWN TRAINING PROGRAM
DAY 1: LOWER BODY

A1:A2:A3 Calf Tri Set:

1. Machine Seated Calf Raise 3 15 311 -

2.Standing Machine Calf Raise 3 15 311 -
3. Supine Calf Raise 3 15 311 60

B1:B2 Hip/Quad Super Set: 1

1. Single Leg Curl (standing or lying) 2 12-15 311 - 1 and 1/2’s

2. Single Leg Leg Extension 2 12-15 311 60

C1:C2 Hip/Quad Super Set:

10 sec hold at
1. Single Leg Hip Extension 2 20 311 - the top of every
2. One Leg Box Step Up 2 20 311 60 10th rep

D1:D2 Inner/Outer Thigh Super Set:

1. Hip Abduction With Cable 2 12-15 311 - 1 and 1/2’s

2. Hip Adduction With Band (or cables) 2 12-15 311 60

E1:E2 Hip/Quad Super Set:

1. Back Extension 2 12-15 515 -

2. Single Leg RDL With DB 2 12-15 515 60

F1:F2 Hip/Quad Super Set:

1. DB Bulgarian Split Squat 2 6-8 613 -

2. Deadlift (trap bar or straight bar 2 6-8 613 60

G Abdominal Circuit: 1-2 10-15 201 1-2

1. Air Bike Crunches minutes
2. Janda Sit Ups and
3. Full Sit Ups repeat
4. Lying Side Crunch
5. Supine Double Leg Raise
6. Alternating Toe Touch
7. Hip Thrusts
 UPSIDE DOWN TRAINING PROGRAM
DAY 2: BODY WEIGHT CIRCUIT

A Standard Pushup 3 20 Constant Speed 20 seconds

seconds

B Mountain Climbers 3 20 Constant Speed 20 seconds

seconds

C Burpees 3 20 Constant Speed 20 seconds

seconds

D High Knee Drill (running 3 20 Constant Speed 20 seconds

on the spot) seconds

E Bodyweight Squats 3 20 Constant Speed 20 seconds

seconds

F Close Grip Chin Ups 3 20 Constant Speed 20 seconds

seconds

G Bench Dip 3 20 Constant Speed 20 seconds

seconds

H Modified Pullup 3 20 Constant Speed 20 seconds

seconds

I Alternating Split Squat 3 20 Constant Speed 20 seconds

Jump seconds

J Single Leg Hip Extension 3 20 Constant Speed 20 seconds

seconds

K Bodyweight Reverse 3 20 Constant Speed 20 seconds

Lunge seconds

L Single Leg Plank Raise 3 20 Constant Speed 20 seconds

seconds

M Oblique Adductor Raise 3 20 Constant Speed 20 seconds

seconds
 UPSIDE DOWN TRAINING PROGRAM
DAY 3: UPPER BODY

A1:A2 Trap Super Set:

1. Shrug (barbell) 2 20 311 -
2. DB Shrug 2 20 311 60

B1:B2 Forearm Super Set:

1. Seated Barbell Wrist Curl 2 20 311 -
2. Seated Barbell Reverse Curl 2 20 311 60

C1:C2 Bicep Super Set:

1. Supinated Incline Bicep Curls 2 12-15 311 - 1 and 1/2’s
2. Reverse Barbell Curls 2 12-15 311 60

D1:D2 Tricep Super Set:

1. Supine Close Grip Bench Press 2 12-15 311 - 1 and 1/2’s
2. Reverse Grip Pressdown 2 12-15 311 60

E1:E2 Shoulder Super Set:

1 .Lying Dumbbell Lateral Raise 2 12-15 311 - 1 and 1/2’s
2. Lateral Raises (w/plates) 2 12-15 311 60
(standing or seated)

F1:F2 Back Super Set: 1 and 1/2’s for

1. Close Grip Pulldown 2 21's 311 - pullovers
2. Pullovers 2 12-15 311 60

G1:G2 Chest Super Set: 1 and 1/2’s for

1. Incline DB Chest Press 2 21's 311 - chest flys
2. Dumbell Fly 2 12-15 311 60

H Abdominal Circuit: 1-2 10-15 201 1-2 minutes

8. Air Bike Crunches and repeat
9. Janda Sit Ups
10. Full Sit Ups
11. Lying Side Crunch
12. Supine Double Leg Raise
13. Alternating Toe Touch
14. Hip Thrusts
 UPSIDE DOWN TRAINING PROGRAM
DAY 4: BODY WEIGHT CIRCUIT

A Standard Pushup 3 20 Constant Speed 20 seconds

seconds

B Mountain Climbers 3 20 Constant Speed 20 seconds

seconds

C Burpees 3 20 Constant Speed 20 seconds

seconds

D High Knee Drill (running 3 20 Constant Speed 20 seconds

on the spot) seconds

E Bodyweight Squats 3 20 Constant Speed 20 seconds

seconds

F Close Grip Chin Ups 3 20 Constant Speed 20 seconds

seconds

G Bench Dip 3 20 Constant Speed 20 seconds

seconds

H Modified Pullup 3 20 Constant Speed 20 seconds

seconds

I Alternating Split Squat 3 20 Constant Speed 20 seconds

Jump seconds

J Single Leg Hip Extension 3 20 Constant Speed 20 seconds

seconds

K Bodyweight Reverse 3 20 Constant Speed 20 seconds

Lunge seconds

L Single Leg Plank Raise 3 20 Constant Speed 20 seconds

seconds

M Oblique Adductor Raise 3 20 Constant Speed 20 seconds

seconds