This full body workout when executed with the right intention and done properly will get you shredded and stronger.
Circuit 1 (Primary Strength & Conditioning)
A1: BB Push Press: 10-12 Rest 10 Seconds into
A2: Trap Bar Deadlifts: 10-12 Rest 10 Seconds into
A3: 30 Deg Prone DB Row to Waist: 10-12 Rest 10 Seconds into
A4: Alternating DB Drop Lunges: 6-8 (Reps Per Leg) Rest 90 Seconds
Repeat for a total of 4 Sets.
Circuit 2 (Accessory Strength & Conditioning)
B1: Lat Pull Down (V-Bar): 12-15 Rest 10 Seconds into
B2: Standing DB Lateral Raises: 12-15 Rest 10 Seconds into
B3: Leg Curl Dorsi Flexed: 12-15 Rest 60 Seconds
Repeat for a total of 3-4 Sets depending on time.
Circuit 3 (Remedial & Conditioning)
C1: Flat DB Press (Neutral to Pronated): 12-15 Rest 10 Seconds into
C2: Seated Rope Pull to Nose: 12-15 Rest 10 Seconds into
C3: Sled Sprint or Rope Slams: 30 Seconds Fast Rest 90 Seconds
Repeat for a total of 3 Sets.
- Week 1 start at 85% intensity and then work your way up from there
- Get stronger every week by 1-2 kg’s within prescribed rep ranges
- Apply a 2-3 second tempo to every exercise (slower eccentric X fast contraction)
- Can rpeat workout 2 X week + another add another workout
Give this workout a try, it is suited to more of an intermediate or advanced gym goer so you would need to be comfortable with pressing DB’s, pulling and feeling your back contract aswell as hip hinging and keeping an arched/straight back when deadlifting.
If you need any help with tailoring a workout that’s specific to you or need some guidance on how to bulletproof your body so you’re training like pro safely and getting results make sure you book in a Personal Training consultation with us today.