The workout listed below is for those trainees interested in
adding muscle to their physiques and who are not exhausted from the
past few weeks of workouts
WORKOUT
WARM-UP
Circles – Starting with the ankles and moving all
the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction.
Dead
Bug – Push
your lower back into the floor and articulate your arms & legs as in the
video. 1 set of as many reps as possible with your lower back pushed into the
floor. When your back starts to arch…STOP.
1 Arm Swing Snatch – 25 reps per arm – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up.
THE WORKOUT
Exercise #1
Leg Press
Warm up with some sets of 10 reps..building up to a weight that you could perform a maximum 15 reps
Then, using the weight that you could perform 15 reps with, I want you to perform 25 reps!!!
Impossible???
Nope
* Start by banging out those first 15 in normal fashion…rest for a few seconds – drawing in 4 big breaths…and then bang out a few more reps (1-5),,,rest again…lift again…rest again…until you get to 25 reps
Once finished, your legs and lungs should feel like you just ran a marathon
Rest 5-10 minutes, and then do the same thing with
Exercise #2
Seated Machine Row
Warm up with some sets of 10 reps..building up to a weight that you could perform a maximum 15 reps
Once again, I want you to get 25 reps!!!
Start by banging out those first 15 in normal fashion…rest for a few seconds – drawing in 4 big breaths…and then bang out a few more reps (1-5),,,rest again…lift again…rest again…until you get to 25 reps
That’s it, you’re done for today.
Stretch and Go home
Tomorrow, do some easy cardio & stretching (lots of stretching)
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