Let me know what you guys think. Dont mind the wording. I posted this on my myspace right before posting it here.
So I think i have a really good full body workout routine but I wanted to put it on line to see if anyone has any input on it. This is a power routine for explosive strength not size. Do about 75% of what ever your max is. DO NOT MAX OUT or you will be hating life by the 5Th work out.
I start with 20 minutes cardio on the stair climber. I do speed sessions of 3 minutes at the lowest level then 3 minutes at one of the highest levels. This is really good for you jiu jitsu guys out there; it will give you explosive cardio for matches.
After this is is a good idea to do a warm up with your shoulders by grabbing two 15 pound weights and doing around the world or flys. Do something very light, this is not a workout just something to warm up the joints.
Next is my favorite. The Push Press. For all you bitches that don't know what this is here is a link.
http://www.youtube.com/watch?v=zOfaWlres4A&NR=1
if you are new to this start off very light weight. Maybe even start off with just the bar. I have 45s on each side and its incredibly tough. If you include these in your workout routine your results will improve drastically. Do 5 sets of 5.
Next is leg extensions. I go a little heavy on this one because I only do 3 leg workout in my routine. My first set is 170 then i bump it up to 190. Mess around and find what is best for you. 5 sets of 12
http://www.youtube.com/watch?v=vEkBQgFVrlk
Dumbbell clean and jerks. 5 sets of 5. Start very light weight to get the form down. not a lot of great videos on this but this gives you an idea.
http://www.youtube.com/watch?v=KXP-uJ-U1uE
DIPS 5 sets of 12. Feel free to ad weights if you think your a stud. I however work out at 24 hour fitness and that place is a glorified health spa that lacks weighted belts. You can also hold a dumbbell between your legs if you want some added weight.
http://www.youtube.com/watch?v=pvyiY...elated&search=
Wide Pull ups. Again its your call on adding weight. If your not used to these do lower reps but ideally you want to do 5 sets of 12.
Squats. Use a bar for this. No machine, that's cheating. 5 sets of 5
http://www.youtube.com/watch?v=NTxNoDTASf8
Front Lat Pull Downs. 3 sets of 10.
http://www.youtube.com/watch?v=NTxNoDTASf8
Incline Dumbbell press 3 sets of 10.
http://www.youtube.com/watch?v=Cj3PtHzBgbc
Lunges. I do these a little bit differently. keeping a fighting stance while doing them. My front foot is straight while my back one is at an angle. But do what ever gets your rocks off.
http://www.youtube.com/watch?v=E61rMe-cIfA
Dumbbell Flys
http://www.youtube.com/watch?v=SFzGPKRwV0g
Time for arms. Do bicep curls. 3 sets of 20.
http://www.youtube.com/watch?v=WMGyV...elated&search=
Between each set of bicep curls your going to do forearm curls, light weight. 3 sets of 25
http://www.youtube.com/watch?v=jbRep3gNYSM
cable curls. LIGHT WEIGHT.
http://www.youtube.com/watch?v=XozemM8nVbQ 3 sets of 10 each arm.
Shrugs.
http://www.youtube.com/watch?v=WjQwR...elated&search= 3 sets of 15
Lower back Extensions start off with no weight and work your way up 3 sets of 15
http://www.youtube.com/watch?v=2vZNwCpjcYY
If that's not enough here is some stuff you can work in. Always do Back extensions at the end of the workout cause you will feel like jello after.
I am not sure what these are called but they are money for explosive strength. I call them Jumps. Get a 40 pound dumbbell and set it on its side on the ground so that the 40 is facing the sky. you can also use a medicine ball. place one hand on the side of the dumbell and place the the other hand on the floor. Start doing push ups. As you get stronger when you do the push up push hard enough so you fly in the air and land on the other side of the dumbbell making it so the hand that was just on the ground is now on the dumbbell. if that makes sense. Your alternating hands as you pass over the dumbbell. Sorry I could not find a video on this. When you get really strong do the same thing but clap your hands in the air before you land on the other side of the dumbbell. This is my second favorite. 3 sets of 10 at what ever level you like.
Dumbbell rows 3 sets of 10
http://www.youtube.com/watch?v=jYo7y...elated&search=
I will do one of these two depending on if i want to work out my chest or back more.
Let me know what you think. I know I
