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UPPER BODY |
POWER
& STRENGTH ROUTINE
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PURE, BRUTE STRENGTH IS BORN
from the kind of power-moves you’d observe in an
Olympic-lifting training facility. These aren’t your typical
massbuilding exercises that target a specific muscle group
while trying to minimise ancillary involvement. They require
explosive precision, and an all-out engagement of multiple
muscle groups in order to complete the lift. The result,
however, is dense, thick-to-the-bone muscle development.
>> If possible, do this routine
with a partner, who can keep a watchful eye on your form.
>> If you want to take it to
another level after 3–4 weeks, add an extra highpower 3-rep
set to the first four exercises.
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#5 |
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EXERCISE |
SETS
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REPS
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High-Pull Snatch
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4
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10, 10, 8, 6
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Power DB Raise |
4 |
10, 8, 8, 6 |
| Deadlift |
3 |
10, 8, 6 |
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Flat-Bench DB Press |
3 |
10, 8, 6 |
| Barbell Good
Morning |
2 |
10 |
|
Close-Grip DB Press |
2 |
10 |
| Alternating DB Curl |
2 |
10 |
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The
Deadlift is on "Legs
: 15-Minute Routine"; the Flat-Bench DB
Press is on "Chest
: 15-Minute Routine"; the Close-grip DB
Press is on "Triceps
: At-Home Training"; and the Alternating
DB Curl is on "Biceps
: Beginner Programme". |
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HIGH-PULL SNATCH
START: Stand holding
either dumbbells or a barbell at arms’ length. Then bend at
your knees and waist so that the weight rests at knee level.
MOVE: Extend at your
ankles, knees and hips, as if jumping, to lift the bar up to
your neck, pulling your elbows back at the top. Rather than
stopping here, raise the weight overhead in one continuous
motion by rolling your wrists back and pushing the bar
overhead. Lower the bar to return to the start position.
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POWER DUMBBELL RAISE
START: Stand erect
holding a pair of dumbbells at your sides, knees slightly
bent, feet shoulder-width apart and toes slightly pointed
out.
MOVE: Bend your knees
slightly and then straighten them as you raise the dumbbells
up toward your armpits. As the weights approach that
position, push off the balls of your feet.
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 BARBELL
GOOD
MORNING
START:
Stand with a barbell resting across your traps.
MOVE: Keep your knees
loose and lean forward at the waist until your torso is
almost parallel to the ground, maintaining a neutral spine
position as you descend. Return to the start position. On
this exercise, it’s essential you maintain a tight, arched
lower back; if your back rounds at any point during a
repetition, you put your spine at risk for injury.
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Source:
One
of the
magazines of MUSCLE
& FITNESS
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