Well, I never thought I would ever say this but I have discovered the greatest workout ever created in the history of the world. That’s right, you will never need another workout program as long as you live. Read that last sentence again.
There is no sense beating around the bush, just read on and you will discover the “Holy Grail” of Weightlifting / Strength / Conditioning Training routines. This single program will deliver everything you could possibly want in one, complete program.
Yes I mean it. This program will do it all: Strength, Power, Hypertrophy, Sports Performance…You’ll even look great naked!
So (drum roll please) Let’s get to it.
Mon – Sat A.M.
Run 5 miles A.F.A.P. (As Fast As Possible). Your goal for this should be around 30 minutes or less. (I do it in 25 minutes)
Mon – Wed – Fri P.M.
Bench press 5 x 6-10
Flat bench flyes 5 x 6-10
Incline bench press 6 x 6-10
Cable crossovers 6 x 10-12
Dips (body weight) 5 x failure
Dumbell pullovers 5 x 10-12.
Wide-grip chins (to front) 6 x failure
T-bar rows 5 x 6-10
Seated pulley rows 6 x 6-10
One-arm dumbell rows 5 x 6-10
Straight-leg deadlifts 6 x 15
Squats 6 x 8-12
Leg press 6 x 8-12
Leg extensions 6 x 12-15
Leg curls 6 x 10-12
Barbell lunges 5 x 15
Standing calf raises 10 x 10
Seated calf raises 8 x 15
Oneplegged calf raises (holding dumbells) 6x12
Wrist curls (forearms on knees) - 4 sets, 10 reps
Reverse barbell curls - 4 sets, 8 reps
Wright roller machine - to failure
½ hour of a variety of nonspecific abdominal exercises, done
Tue - Thu - Sat P.M.
Barbell curls 6 x 6-10
Seated dumbell curls 6 x 6-10
Dumbell concentration curls 6 x 6-10
Close-grip bench presses 6 x 6-10
Pushdowns 6 x 6-10
French press (barbell) 6 x 6-10
One-arm triceps extensions (dumbell) 6 x 6-10
Seated barbell presses 6 x 6-10
Lateral raises (standing) 6 x 6-10
Rear-delt lateral raises 5 x 6-10
Cable lateral raises 5 x 10-12
Calves , Forearms & Abs:
Same as Monday, Wednesday, Friday workout
As you can see, this is a six days a week plan. Too much?
Can't handle it? I guess you are just not good enough yet.
Come back when you are not such a pansy.
I really do not need to say anything else.
The plan speaks for itself.
PAU for NOW
P.S. APRIL FOOLS!!!!!!!!!!!!!
Filed under: Coach's Corner, conditioning, Exercise of the Week, Training, Uncategorized | Tagged: abs, Athletics, barbell, conditioning, deadlift, dumbbell, exercise, fitness, interval training, power, ring training, sport, sports, squats, Training, workout | 3 Comments »