vreflect

Jan 7th 2014

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Focused Strength Training

DOWNLOADS/VIEWS: 218/8445

RATING: 85 (FROM 23 JEFIT MEMBERS)

3 DAYS - General Fitness - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This is an experimental routine (to me) that focuses on strength movements rather than body splits, based on my findings from various resources.

The high (6) set low (4) rep exercises should consist of 3 warm up sets up to 70% of your 1RM. The other 3 should be close, if not, to failure. Feel free to mix up your rep and set ranges. A good mix is low, high, mid.

I always start out with a good warm up of jumping jacks, burpees or squats, lunges, and pushups or mountain climbers on leg days (20 seconds or counts each). Then, I do about a 5-7 min. stretch for the appropriate exercise movements.

The workouts range from hardest to easiest so that you can gradually finish off a satisfying workout. There are some tough bodyweight exercises mixed in that should not be taken lightly, because they are going to be even harder once your limbs are like jelly.

If you don't have a spotting partner, like myself, your last set should be at an intensity where you feel like you can push at least 2-3 more reps. Better to be safe than sorry or use the smith machine for the heavy lifts if you have one.

I've created a supplemental ab routine that I do after my lift, press, and pull days. I also do 30 mins. of cardio on my leg and weekly rest days. I try to completely rest on the weekends, but that just depends on how you setup your workout days.

If you see any places where I can make improvements on it, please leave a comment or message me.

Good luck!

Core 4 exercises, 18 mins

Windshield Wipers	3x8 reps	rest: 30s
Dragon Flag	3x8 reps	rest: 30s
Levers	3x8 reps	rest: 30s
Crane Pose	3x8 reps	rest: 30s

Press 6 exercises, 52 mins

Barbell Shoulder Press	6x4 reps	rest: 90s
Barbell Bench Press	6x4 reps	rest: 90s
Barbell Lying Triceps Extension	6x4 reps	rest: 90s
Barbell Decline Bench Press	3x8 reps	rest: 60s
Handstand Pushups	1x15 reps	rest: 15s
Clap Push Up	2x15 reps	rest: 15s

Press Alternate 6 exercises, 51 mins

Dumbbell Standing Press	6x4 reps	rest: 90s
Dumbbell Bench Press	6x4 reps	rest: 90s
Dumbbell Seated Triceps Press	6x4 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Weighted Tricep Dips	3x8 reps	rest: 60s
Handstand Pushups	1x15 reps	rest: 15s

Legs 6 exercises, 41 mins

Bridge	2x8 reps	rest: 15s
Barbell Squat	6x4 reps	rest: 90s
One Leg Bodyweight Squat	2x15 reps	rest: 30s
Dumbbell Lunges	2x8 reps	rest: 60s
Dumbbell Step Ups	2x8 reps	rest: 60s
Seated Calf Raise	3x24 reps	rest: 60s

Legs Alternate 7 exercises, 41 mins

Box Jump Multiple Response	2x8 reps	rest: 30s
Dumbbell Jumping Squat	2x8 reps	rest: 30s
Barbell Glute Bridge	3x6 reps	rest: 30s
Barbell Lunge	6x4 reps	rest: 90s
One Leg Bodyweight Squat	2x15 reps	rest: 15s
Seated Calf Raise	3x24 reps	rest: 60s
Bodyweight Wall Squat	1x6 reps	rest: 15s

Core 4 exercises, 20 mins

Hanging Leg Raise	3x8 reps	rest: 30s
Hanging Pike	3x8 reps	rest: 30s
Crane Pose	3x8 reps	rest: 30s
Dragon Flag	3x8 reps	rest: 60s

Lifts 6 exercises, 50 mins

Barbell Deadlift	6x4 reps	rest: 90s
Barbell Curl	6x4 reps	rest: 90s
Barbell Good Morning	3x8 reps	rest: 60s
Barbell Shrug	3x8 reps	rest: 60s
Barbell Bicep Curl with Deadlift	4x6 reps	rest: 60s
Upside Down Leg Lifts	3x8 reps	rest: 15s

Lifts Alternate 6 exercises, 47 mins

Barbell Romanian Deadlift	6x4 reps	rest: 90s
Barbell Reverse Curl	4x6 reps	rest: 60s
Hyperextensions - Back Extensions	3x8 reps	rest: 60s
Dumbbell Alternate Bicep Curl	6x4 reps	rest: 90s
Machine Deltoid Raise	3x8 reps	rest: 60s
Wheel	1x8 reps	rest: 15s

Core 5 exercises, 25 mins

Archer Pull Ups	3x8 reps	rest: 60s
Plank with Side Kick	3x8 reps	rest: 30s
Table Pose	3x8 reps	rest: 30s
Crane Pose	3x8 reps	rest: 30s
Dragon Flag	3x8 reps	rest: 60s

Pulls 6 exercises, 41 mins

Barbell Bent Over Row	6x4 reps	rest: 90s
Dumbbell Fly	4x6 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 30s
Dumbbell Front Raise	3x8 reps	rest: 30s
Dumbbell Lying Rear Delt Raise	4x6 reps	rest: 60s
Rocky Pull Ups and Pulldowns	2x8 reps	rest: 30s

Pulls Alternate 6 exercises, 46 mins

T Bar Lying Row	6x4 reps	rest: 90s
One Arm Chin Up	3x6 reps	rest: 60s
Cable Rope Triceps Pushdown	3x8 reps	rest: 60s
Cable Lower Chest Raise	3x8 reps	rest: 60s
Machine Reverse Flyes	4x6 reps	rest: 60s
Machine Fly	4x6 reps	rest: 60s