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Description

This is a 4-6 week program(you can make Variations to the exercises.. but you should always end up hitting full body or Squat,Lunge,Push,Pull,Twist,Hinge,Gait) . The program is based off the S.A.I.D principle and designed to build muscle and strength that will have some the best carry over to real life activities or sports. You'll be choosing a weight that is Heavy for you but that you can control for 8 reps each exercise. The goal of each Rep is to have control throughout the movement. Rest anywhere between 30s to 1min due to needing to recover. Also any of these exercises can be switched with a barbell version. Remember due to going Heavy be sure to pick a weight you can control or find a spotter. The goal is also from week to week to get stronger, So you'll be push/pulling more weight each week. Remember in order for your body to adopt to training and see results you need to give it a consist stimulus that's changing I.E the heavy weight. Please don't get confused with the whole "Muscle Confusion stuff" if you try and do new exercises every workout every time your body won't adopt, then in turn no results.


Exercises

Set 1: 3 rounds
Dumbbell Squats
Weights: Heavy
Dumbbell Squats
8 reps
Rest
Rest
30 seconds

Set 2: 3 rounds
Dumbbell Lunges
Weights: Heavy
Dumbbell Lunges
8 reps
Rest
Rest
30 seconds

Set 3: 3 rounds
Dumbbell Chest Press
Weights: Heavy
Dumbbell Chest Press
8 reps
Rest
Rest
30 seconds

Set 4: 3 rounds
Dumbbell Bent Over Rows
Weights: Heavy
Dumbbell Bent Over Rows
8 reps
Rest
Rest
30 seconds

Set 5: 3 rounds
Overhead Press
Weights: Heavy
Overhead Press
8 reps
Rest
Rest
30 seconds

Set 6: 3 rounds
Dumbbell Rear Lateral Raises
Weights: Heavy
Dumbbell Rear Lateral Raises
8 reps
Rest
Rest
30 seconds

Set 7: 3 rounds
Bicep Curls
Weights: Heavy
Bicep Curls
8 reps
Rest
Rest
30 seconds
Tricep Kickbacks
Weights: Heavy
Tricep Kickbacks
8 reps
Rest
Rest
30 seconds

Set 8: 3 rounds
Leg Raises
Leg Raises
15 reps
Rest
Rest
30 seconds
Ball Crunches
Ball Crunches
15 reps
Rest
Rest
30 seconds
Right Dumbbell Woodchops
Weights: Moderate
Right Dumbbell Woodchops
10 reps
Left Dumbbell Woodchops
Weights: Moderate
Left Dumbbell Woodchops
10 reps
Rest
Rest
30 seconds


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