The best workouts are simple ones-easy to stick too, give you great results and don’t take up all your time! Today I want to talk about my current workout program, its a workout i would expect to see the tour players putting time and effort into, it is simple-it is based on 5 main exercises which train your whole body and it builds strength and power which when combined equal speed!
The workout is full-body and done 3 days per week (it also works well twice per week but the extra session brings better results!) it consists of 4 main exercises each workout plus 1 -2 additional exercises each workout.
Here are the exercises –
1. Barbell or dumbbell incline bench press
2. Barbell back squat with a pause
3. Barbell or dumbbell stiff leg deadlift
4. Dumbbell seated shoulder press (ignore the messy garage gym!)
5. Dumbbell one arm row
Each workout consists of all the upper body exercises and one of the 2 lower body exercises (rotate between the two exercises each workout) with additional core work and any weak point isolation work at the end of the workout e.g. planks or weighted crunches for your core and face pulls for your shoulders and upper back.
The progression cycle of this workout is as follows:
Week 1 – 3 sets of 8 reps
Week 2 – 3 sets of 6 reps (5kg or 10lbs heavier on every exercise except shoulder press and one arm row, 2.5kg or 5lbs for these.)
Week 3 – 4 sets of 4 reps (5kg or 10lbs heavier again – 2.5kg or 5lbs for shoulder press and one arm row)
Week 4 – optional de-load week where 60% of the weights used week 1 are performed for 3 sets of 8 reps – or you can jump straight back into the next cycle with the weights raised by 2.5kg or 5lbs for the big lifts and 1.25kg or 2.5lbs for shoulder press and one arm row.
There you have it, super simple strength and power workout. The workout program I am currently running and I hate wasting my time so you know it works! Give it a try, you will see great results just after the first cycle. Follow me on social (linked below) media and let me know your results!
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