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Description

Based on compound movements focused on power and absolute strength for hard gainers.


Exercises

Set 1: 1 round
Lunge to Shoulder Press
Weights: Heavy
Lunge to Shoulder Press
8 reps
Wall Sit Add Bicep Curls For Time Of 8 Reps Both Arms At Same Time
Wall Sit Add Bicep Curls For Time Of 8 Reps Both Arms At Same Time
2 minutes
Elbow Plank with Leg Lifts 10 Per Leg
Elbow Plank with Leg Lifts 10 Per Leg
2 minutes
Tricep Push-Ups
Tricep Push-Ups
8 reps
Floor Wipers
Floor Wipers
10 reps
Dumbbell Lateral Shoulder Raises
Weights: Moderate
Dumbbell Lateral Shoulder Raises
8 reps
Stability Ball Hamstring Curls
Stability Ball Hamstring Curls
15 reps
Medicine Ball Pullovers on Stability Ball
Weights: Heavy
Medicine Ball Pullovers on Stability Ball
8 reps

Set 2: 1 round
Lunge to Shoulder Press
Weights: Heavy
Lunge to Shoulder Press
8 reps
Wall Sit Add Bicep Curls For Time Of 8 Reps Both Arms At Same Time
Wall Sit Add Bicep Curls For Time Of 8 Reps Both Arms At Same Time
2 minutes
Elbow Plank with Leg Lifts 10 Per Leg
Elbow Plank with Leg Lifts 10 Per Leg
2 minutes
Tricep Push-Ups
Tricep Push-Ups
8 reps
Floor Wipers
Floor Wipers
10 reps
Dumbbell Lateral Shoulder Raises
Weights: Moderate
Dumbbell Lateral Shoulder Raises
8 reps
Stability Ball Hamstring Curls
Stability Ball Hamstring Curls
15 reps
Medicine Ball Pullovers on Stability Ball
Weights: Heavy
Medicine Ball Pullovers on Stability Ball
8 reps

Set 3: 1 round
Lunge to Shoulder Press
Weights: Heavy
Lunge to Shoulder Press
8 reps
Wall Sit Add Bicep Curls For Time Of 8 Reps Both Arms At Same Time
Wall Sit Add Bicep Curls For Time Of 8 Reps Both Arms At Same Time
2 minutes
Elbow Plank with Leg Lifts 10 Per Leg
Elbow Plank with Leg Lifts 10 Per Leg
2 minutes
Tricep Push-Ups
Tricep Push-Ups
8 reps
Floor Wipers
Floor Wipers
10 reps
Dumbbell Lateral Shoulder Raises
Weights: Moderate
Dumbbell Lateral Shoulder Raises
8 reps
Stability Ball Hamstring Curls
Stability Ball Hamstring Curls
15 reps
Medicine Ball Pullovers on Stability Ball
Weights: Heavy
Medicine Ball Pullovers on Stability Ball
8 reps

Workout Discussion

28 Sep
No medicine ball handy. Hmmm...

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