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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
Barbell Deadlift
Weights: Heavy
Barbell Deadlift
8 reps
Rest
Rest
30 seconds

Set 2: 3 rounds
Dumbbell Side Lunge and Touch
Weights: Heavy
Dumbbell Side Lunge and Touch
8 reps
Rest
Rest
30 seconds

Set 3: 1 round
Incline Dumbbell Bench Press
Weights: Heavy
Incline Dumbbell Bench Press
8 reps
Rest
Rest
30 seconds

Set 4: 3 rounds
Pull-Ups
Pull-Ups
8 reps
Rest
Rest
30 seconds

Set 5: 3 rounds
Dumbbell Front Raises
Weights: Heavy
Dumbbell Front Raises
8 reps
Rest
Rest
30 seconds
Dumbbell Lateral Shoulder Raises
Weights: Heavy
Dumbbell Lateral Shoulder Raises
8 reps
Rest
Rest
30 seconds

Set 6: 3 rounds
Alternating Hammer Curls
Weights: Heavy
Alternating Hammer Curls
8 reps
Rest
Rest
30 seconds
Weights: Heavy
Cable Tricep Push Down
8 reps
Rest
Rest
30 seconds

Set 7: 3 rounds
Plank Bird Dog
Plank Bird Dog
45 seconds
Rest
Rest
30 seconds
Weighted Ball Crunch
Weights: Moderate
Weighted Ball Crunch
15 reps
Rest
Rest
30 seconds
Ab Ball Raises
Ab Ball Raises
15 reps
Rest
Rest
30 seconds

Workout Discussion

14 Jul

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