OWN YOUR WORKOUT
Download our FREE app!
Download_app_store_ios   Download_google_play_android_172x51


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
Weighted Sumo Squats
Weights: Heavy
Weighted Sumo Squats
8 reps
Rest
Rest
30 seconds

Set 2: 3 rounds
Lunge to Shoulder Press
Weights: Heavy
Lunge to Shoulder Press
8 reps
Rest
Rest
30 seconds

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

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

Set 5: 3 rounds
Dumbbell Push Press
Weights: Heavy
Dumbbell Push Press
8 reps
Rest
Rest
30 seconds
Dumbbell Upright Rows
Weights: Heavy
Dumbbell Upright Rows
8 reps
Rest
Rest
30 seconds

Set 6: 3 rounds
Seated Bicep Curls
Weights: Heavy
Seated Bicep Curls
8 reps
Rest
Rest
30 seconds

Set 7: 3 rounds
Tricep Extensions
Weights: Heavy
Tricep Extensions
8 reps
Rest
Rest
30 seconds

Set 8: 3 rounds
Alternating Side Planks
Alternating Side Planks
45 seconds
Rest
Rest
30 seconds
Ball Foot to Hand Pass
Ball Foot to Hand Pass
45 seconds
Rest
Rest
30 seconds
Double Crunches
Double Crunches
45 seconds
Rest
Rest
30 seconds


Related Workouts

  • Lose It!
    Lose It!
    30 minutes, Moderate
  • Running for Beginners
    Running for Beginners
    30 minutes, Casual
  • Weight Loss for Newbies
    Weight Loss for Newbies
    27 mins 30 secs, Casual
  • Drop It, Girl!
    Drop It, Girl!
    25 minutes, Moderate
  • Half-Time Full-Body
    Half-Time Full-Body
    30 minutes, Moderate
  • ATV: Arm & Tricep Vanity
    ATV: Arm & Tricep Vanity
    25 minutes, Intense