No More Bad Workouts

No More Bad Workouts

Workout:

Exercises marked with a letter (A and B) are alternated. Perform one set of A, rest, then one set of B, rest, then repeat for the prescribed sets.

Day 1:

  • 1 Deadlift (any variations) – see chart below
  • 2A Goblet Spilt Squat – 3 sets of 8 reps on each leg
  • 2B Reverse Crunch – 3 sets of 10 reps
  • 3A Cable Pull Through – 3 sets of 12 reps
  • 3B Standing Calf Raise – 3 sets of 20 reps

Day 2:

  • 1 Bench Press (or overhead press) – see chart below
  • 2A Seated Cable Row – 3 sets of 10 reps
  • 2B One Arm Dumbbell Bench Press – 3 sets of 8 reps on each arm
  • 3A One Arm Dumbbell Row – 2 sets of 8 reps on each arm
  • 3B Triceps Pushdown – 2 sets of 20 reps
  • 4 Dumbbell Curl – as many sets as possible for 50 reps each

Day 3:

  • 1 Squat (any variation) –see chart below
  • 2A Dumbbell Reverse Lunge – 3 sets of 8 reps on each leg
  • 2B Pallof Press – 3 sets of 10 reps on each leg
  • 3A Barbell Hip Thrust – 2 sets of 10 reps
  • 3B Dumbbell Goblet Squat – 2 sets of 10 reps

Progression Chart:

  • Week 1 – 3 sets of 8 reps with 70 percent, then 3 to 5 sets of 1
  • Week 2 – 3 sets of 8 reps with 75 percent, then 3 to 5 sets of 1
  • Week 2 – 3 sets of 8 reps with 80 percent, then 3 sets of 1
  • Week 2 – 3 sets of 8 reps with 85 percent, then 2 sets of 1

cable_pull_through Goblet-Squats half-kneeling-vertical-pallof-press hardcore_hurricane_goblet_lunge_19akfh3-19akfhu images original

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