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FULL BODY |
POWER
& STRENGTH ROUTINE
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SO YOU WANT TO BE THE BIGGEST,
strongest guy in your gym? This workout will go a long
way to elevating you to such a lofty status. Follow this
routine to the letter while continually trying to use
heavier and heavier poundages as your body adapts, and you
won’t be able to help but grow like a weed.
>> Many of these exercises
work multiple major muscle groups at once (for example, the
first move hits your thighs, delts and core), and they build
explosive strength at the same time.
>> While we’ve
stressed slow, deliberate motions for most of the exercises
in this book, in this power routine you want to “explode”
through the positive contraction. For example, on the
decline barbell press, bring the bar down carefully to your
chest, then push as hard and as quickly as you can to lift
the bar straight up. (Inward/outward rotation is an
exception to this.)
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#5 |
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EXERCISE |
SETS
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REPS
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Squat Jump-Push Press
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4
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12, 10, 8, 6
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Squat–Upright Row |
3 |
10, 8, 6 |
| Romanian Deadlift* |
3 |
10, 8, 6 |
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Decline Barbell Press** |
3 |
10, 8, 6 |
| Inward/Outward
Rotation |
2 |
20 |
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EZ-Bar Preacher Curl*** |
2 |
10, 8 |
Seated EZ-Bar
Overhead Extension**** |
2 |
10, 8 |
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SQUAT–UPRIGHT
ROW
START:
Stand up straight holding a pair of dumbbells at arms’
length in front of your thighs, palms facing your body.
MOVE: Bend your knees
until your thighs are parallel to the floor. As you descend,
pull the dumbbells up to the level of your collarbones.
Straighten your arms and legs simultaneously to return to
the start position.
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INWARD/OUTWARD
ROTATION
START:
Stand up straight holding dumbbells upright at your chest
and shoulders, elbows bent and fists facing each other.
MOVE: Extend the
dumbbells out to your sides and arc them together in front
of you (your arms are still fully extended). Bend your
elbows to pull the dumbbells back into your chest. Do 10
reps using this technique and, without stopping, do the same
number of reps in reverse, pressing the dumbbells forward
and then bringing them out to your sides in an arc.
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Source:
One
of the
magazines of MUSCLE
& FITNESS
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