Hi, I am not going to bore you with lots and lots of details, except what is absolutely necessary.
Now, let’s get down to business!
In order to achieve a perfect body, there are certain things you need to do. Just as a person that wants to be strong, he has got to spend some few months lifting heavy objects and doing a serious workout.
A person that wishes to become a bodybuilder would have to do more sets and reps. And that would also be for like weeks. But we, however, got something that would make that journey to building a perfect body possible.
HOW THE PROGRAM WORKS
Utilizing the most efficient exercise that is less time consuming such as deadlift, squat and dips. This pattern of exercises targets at impacting strength, muscle development, and conditioning, such that will allow the body to recover quickly and yet make a formidable impact. Usually, the exercise begins with heavy lift and then to fast-paced circuits after which you will engage in calorie burning superset.
HOW OFTEN DO YOU PERFORM THIS EXERCISE?
The three different workouts shall be performed one at a time during the week and make sure you spare a day in between to rest before performing the next workout.
HOW MUCH TIME DOES EACH SESSION REQUIRE?
Ordinarily, it will take about 40 minutes to complete each session. So as you can see it is time-friendly if I may add.
You must complete every set in each workout before proceeding to another. Just follow the instructions as stated in there order until all the stipulated sets are finished. The weight you select for 2a,b and c workouts must be your 10-rep maximum(10RM) that is the heaviest weight you can handle on the first set. Go with that weight for every other stipulated set doing as many reps as possible. Preferably perform this energetically but with a controlled speed.
WHAT IS REP AND A SET?
Just so you understand the terms. A REP is a repetition of any given exercise/workout that has to do with counting, while 10 repetitions, for example, is regarded as a SET. So I think it is simple and short that way. However, you may decide how many reps would make a set, depending on the number you can handle.
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EXERCISE ONE-FRONT SQUAT
Getting started with the barbell on the stand of a power rack that is about shoulder level. Get hold of the bar overhand and lift your elbows right up until your upper arms become straight to the floor. Then lift the bar off the rack hook allowing to slide to your fingers, and that is where it shall be throughout the workout. In as
much as you keep your elbow raised you will not have to worry about losing balance. Squat as
low as possible and then push with your legs to standing position.
SETS:4, REPS: Maximum of 10
Simply hold a chin-up bar with hands outside shoulder width. If you discover that 10 reps are too easy to add weight. Finish your reps and take a 30 seconds rest and then continue with dip.
SETS:4, REPS: Maximum 10rm
Get to a parallel bar dip station and hang over the bars. Add weight or make use of a band and complete your reps and rest for 30 sec. and then move on to the dumbbell RDL.
SETS:4, REPS: As many as possible up to 10rm
Maintaining your lower back in its natural posture, push your hips back as much as it is possible to, then bend your knees. Keep the dumbbells in touch with your legs. Finish your repetitions, rest for 30 sec, then return to the wide-grip pull-up. Keeping your lower
MEDICINE BALL SQUAT THRUST/PRESS
SET:5,REPS:Continue for 30 seconds
Grip a medicine ball with both hands and squat down. Then shoot your legs behind you so quick that you get into a push-up position on the ground together with your hands on the ball. Turn back the motion swiftly to return up and then press the ball overhead. Do several reps as possible in 30 seconds, rest 15 seconds, and then go on to the dumbbell swing.
SETS:5,REPS:Continue for 30 seconds
Holding the dumbbell with both hands and position your self in an athletic stance, let the weight drift between and back of your legs and then forcefully swing it up to a high level. Do so many reps as possible in 30 sec, rest for 15 seconds, and then go back to the medicine ball squat thrust/press.
Grip the bar with an overhand grip, hands well apart on the bar, bend slightly at the waist. Balance with your shoulders shrugged pulling/raising the bar right up in front of your chest and then overhead.
ONE-ARM ROW DUMBBELL
SETS:REPS: Many as you can on each side
Bend and hold the bench with one hand, while you put your one knee on top of the bench, but make sure your other leg is on the floor and the other hand is free to pick up a dumbbell from the floor. Then start pulling the dumbbell to your chest.
SINGLE-LEG DUMBBELL DEAD-LIFT
SETS:4, REPS: Many as you can with max. at 10rm-each leg
SETS:5,REPS:Do for 30 sec.
Squat down and energetically jump as high as possible. Do this for like 30 seconds and perform as many as possible in each set. And continue with the sets until you finish it, rest for like 15 seconds and then go on to the medicine-ball slam.
SET:5,REPS:Continue for 30 sec
Hold a medicine ball with both hands over your head and then slam on the ground as hard as possible. Catch it again when it bounces back and repeat. Perform as many reps as possible for 30 seconds and rest 15 sec. and then go back to the jump squat.
SNATCH GRIP DEAD-LIFT
Bend down and hold the bar with your hands apart, overhand grip. Positioning your lower back in its natural stance, push with your hips driven by your legs forward until the bar is right in front of your thighs.
DUMBBELL SHOULDER PRESS
SET:4, REPS: Many as you can with 10rm
SET:4, REPS: Many as you can with your 10rm
BULGARIAN SPLIT SQUAT
SETS:4, REPS: Perform as many as you can with 10r as max.
SETS:5,REPS:Do for 30 seconds(each side)
Grab a dumbbell with your 2 hands and swing your torso around as though you are chopping a tree, and keep your feet one behind the other. Do many reps possible in 30 seconds and rest for 15 seconds and then go on to the split jumping jack.
SPLIT JUMPING JACK
SETS:5, REPS: Perform for 30 seconds
While performing jumping jack move your feet forward and backward. Do this as many as you can for 30 seconds and rest for 15 seconds and then proceed back to the dumbbell chop.