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Week 3 – Day 3…last workout of the week
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Get ready to sweat…this one is a real Mother-Trucker.
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WORKOUT WARM-UP
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Same warm-up as always…with the goal being to warm up the muscles & lubricate the joints.
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Feel free to substitute exercises as long as they get your joints all warmed up.
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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
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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
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1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up
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THE WORKOUT
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As I mentioned in Part Six, each workout has 6 main lifts. Most main lifts will also employ a “wake up” exercise to get your fast twitch muscle fibers primed & ready I have arranged each of the six (6) lifts by movement or muscle group in a way to maximize performance & recovery.
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Superset #1
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This first superset focuses on the horizontal pulling movement
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The goal is to perform as many sets as possible in 10 minutes – 3-8 reps per set Start with the…
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Wake-up exercise – 1 Arm Isometric Row – Grab hold of an immovable object (ie. heavy barbell, cable stack, piece of equipment, flagpole, etc and try to pull it towards you using a rowing motion. Neither you nor the object should move. Hold for 2-5 seconds per rep for 3-8 reps Then, move as quick as possible to the….
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Main Lift – 1 Arm DB Row – 3-8 reps – perform the concentric part of the lift (lifting up) as quickly as possible – choose a weight you can perform 8 reps & stick with that weight
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Rest long enough to catch your breath & go again (wake-up left arm, main lift left arm, wake-up right arm , main lift right arm…)
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Superset #2

This second superset focuses on the posterior chain (lower body).

The goal is to perform as many sets as possible in 10 minutes – 3-8 reps per set..

Wake-up exercise – Broad Jumps –  3 reps

After a few broad jumps, move as quick as possible to the…..

Main Lift – Deadlift or Pullthroughs – 3-8 reps – perform the concentric part of the lift (lifting up) as quickly as possible – choose a weight you can perform 8 reps & stick with that weight

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10 minutes – back & forth – resting as little as possible – moving quickly & powerfully.

After 10 minutes, catch your breath & move onto….

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Superset #3

This second superset focuses on Vertical Pulling movements.

The goal is to perform as many sets as possible in 10 minutes – 3-8 reps per set..

Wake-up exercise – Jumping Chins or Speed Band Pulldowns –  3-8 reps

Note – Perform the lift much faster than the guy in the video

Main Lift – Chin-Ups/Pull-Ups or Pulldowns – 3-8 reps – perform the concentric part of the lift (lifting up) as quickly as possible – choose a weight you can perform 8 reps & stick with that weight

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10 minutes – back & forth – resting as little as possible – moving quickly & powerfully.

After 10 minutes, catch your breath & move onto….

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Superset #4

This time, we have a 5 minute superset focusing on your core – specifically on bracing the core

Their is NO wake-up exercise …today we have 2 Main Lifts

Main Lift #1 – Ab Wheel Roll-Outs – as many reps as possible with good form

Main Lift #2 – Standing Cable Plank/Bridge

  • Using a resistance band or cable station, face away from the band/cable station holding the band/handle overhead.
  • If arms overhead is too tough on your shoulders, rest your hands on your head.
  • With a “slight” forward lean, walk (gradually) forward until the resistance starts to pull you backwards or you start bending at the spine.
  • This exercise mimics a bridge/plank exercise, except instead of being in a horizontal position, you are vertical
  • To make it tougher, stand on one foot.

5 minutes – back & forth between the 2 exercises – focus on form

After 5 minutes, catch your breath & move onto…

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Superset #5

This time, we have a 5 minute superset focusing on the core – side flexion and/or rotation

Their is NO wake-up exercise …today we have just 1 Main Lift

Main Lift #1 – Standing Cable Woodchops – Starting with a horizontal woodchop, perform 3-8 reps (using an 8 rep weight) from one side, then switch to the other side and repeat. After chopping to both sides, adjust the position of the cable – setting it higher – this creates a decline movement, provides a different stimulus & decreases the difficulty as fatigue begins to set in.

5 minutes – back & forth between the 2 exercises – focus on form

After 5 minutes, catch your breath & move onto….

Superset #6

This time, we have a 5 minute superset focusing on some of your “beach muscles”

The is NO wake-up exercise …just 2 exercises – back to back – for as many reps as you can get in 5 minutes

Lift #1 – Cable Tricep Pushdowns – palms down – elbows pinned to your sides – pick a weight that you can handle 10 reps and then perform between – 3-10 reps – perform the concentric part of the lift (pushing down) as quickly as possible

Lift #2 – Reverse Grip/Palms Down Cable Bicep Curls – pick a weight that you can handle 10 reps and then perform between – 3-10 reps – perform the concentric part of the lift (lifting up) as quickly as possible

5 minutes – back & forth – resting as little as possible – moving quickly & powerfully

After 5 minutes, catch your breath & go stretch out those muscles

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And feel free to hit me up with questions about this workout.

It’s not exactly the type of workout you’re going to find in your copy of Men’s/Women’s Health

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