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Your Workout Perfected


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Table of Contents

Part I: Training Objectives Chapter 1. Fitness Chapter 2. Function and Performance Chapter 3. Fat Loss Chapter 4. Physique Part II: Exercises Chapter 5. Warm-Up and Mobility Exercises Chapter 6. Upper-Body Exercises Chapter 7. Lower-Body Exercises Chapter 8. Core Exercises Chapter 9. Conditioning Exercises Part III: Programming Chapter 10. General Beginner Programs Chapter 11. Fitness Programs Chapter 12. Function and Performance Programs Chapter 13. Fat Loss Programs Chapter 14. Physique Programs Chapter 15. Strategies for Minimizing Injury

About the Author

Nick Tumminello is the owner of Performance University International, which provides strength training and conditioning for athletes and educational programs for trainers and coaches all over the world. As an educator, Tumminello has become known as the trainer of trainers. He has presented at international fitness conferences in Norway, Iceland, China, and Canada. He has been a featured presenter at conferences held by such organizations as the IDEA Health & Fitness Association, the National Strength and Conditioning Association, and DCAC Fitness Conventions, along with conducting staff trainings at fitness clubs throughout the United States. Tumminello does workshops and mentorship programs in his hometown of Fort Lauderdale, Florida. He is the author of Building Muscle and Performance (Human Kinetics, 2016) and Strength Training for Fat Loss (Human Kinetics, 2014). He has produced more than 20 instructional DVDs and is the coauthor of the National Strength and Conditioning Association's Program Design Essentials and Foundations of Fitness Programming. Tumminello is also the editor in chief of the National Strength and Conditioning Association's Personal Training Quarterly (PTQ) journal. Tumminello has been a fitness professional since 1998 and co-owned a private training center in Baltimore, Maryland, from 2001 to 2011. He has worked with a variety of exercise enthusiasts of all ages and fitness levels, including physique and performance athletes from the amateur level to the professional ranks. From 2002 to 2011, Tumminello was the strength and conditioning coach for the Ground Control MMA fight team. He has been a consultant and expert for clothing and equipment companies such as Sorinex, Dynamax, Hylete, Reebok, and Power Systems. Tumminello's articles have appeared in more than 50 major health and fitness magazines, including Men's Health, Men's Fitness, Muscle and Performance, Women's Health, Oxygen, Fitness Rx, and TRAIN. He is also a featured contributor to several popular fitness training websites. He has been on the advisory board for Yahoo! Health and has been featured in two exercise books on the New York Times-best seller list, on the home page of Yahoo! and YouTube, and in the ACE Personal Trainer Manual. In 2015 Tumminello was inducted into the Personal Trainer Hall of Fame. Tumminello writes a popular fitness training blog at


Nick Tumminello is an innovator in the fitness field. His combination of scientific knowledge and practical experience make him a go-to guy for getting results from a fitness program, as displayed in Your Workout PERFECTED. Highly recommended reading.Brad Schoenfeld, PhD-Author of The M.A.X. Muscle Plan and Science and Development of Muscle HypertrophyIt's hard to think of anyone who consistently contributes as much valuable information as Nick Tumminello. Your Workout PERFECTED showcases his unique ability to reveal how much we don't know about strength training-and how much we do know that's either inaccurate or antithetical to our goals.Lou Schuler-Award-Winning Fitness Journalist, There are just a few trainers in the industry who are creative enough to come up with new ideas that get used around the world. Nick is one of those guys, and he constantly leaves me saying to myself, "Now why didn't I think of that?"Bret Contreras, PhD, CSCS,*D-Owner of Glute Lab, Author of Strong Curves and Bodyweight Strength Training AnatomyNick Tumminello is kind of a pain in the butt. You can't just say, "Hey, Nick, what do you think of this exercise?" No, he'll analyze it, research it, conduct 101 experiments on it, and then he'll show you about a dozen ways to make it better. It's really quite annoying. He gets away with it because he's damn near always right.TC Luoma-Editor of Testosterone NationIf you're looking for accurate and scientifically backed information, quality workouts that are interesting and fun, and programs that are designed by someone who walks the walk and trains real people, you need not look any further than Nick Tumminello. It's been my pleasure to know him and learn from him for the past decade; he's the real deal.Cassandra Forsythe, PhD, RD, CSCS-Professor of Exercise Science, Author, and Mom

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