Whole body strength in 90 minutes a week

This workout is for an intermediate lifter

Each round consists of two weeks.

Week 1 workouts are as follows: workout A, workout B, workout A

Week 2 workouts are as follows: workout B, workout A, workout B

Round 1 is higher reps and each round we move to heavier weights with less reps with the aim to complete 3 rounds = 6 weeks 90-100 minutes of work per week

You will want to start with a weight you can comfortably lift with perfect form throughout (full range movements) and increase by 2.5kg-5kg each round on the barbells and 1-2kg on the dumb bells.

 

Work out A

A1 Bench press round 1 8 reps, round 2 5 reps, round 3 3 reps

A2 Deadlift round 1 8 reps, round 2 5 reps, round 3 3 reps

1 minute rest x 5 sets (wk3 2 minutes rest)

 

B1 Shoulder press round 1 8 reps, round 2 5 reps, round 3 3 reps

B2 Knee lifts on bench round 1 8 reps, round 2 8 reps, round 3 8reps

1 minute rest x 5 sets (wk3 2 minutes rest)

 

Work out B

A1 Chin ups round 1 8 reps, round 2 5 reps, round 3 3 reps

A2 Press ups round 5-10 reps, round 2 5-10  reps, round 3 5-10 reps

1 minute rest x 5 sets (wk3 2 minutes rest)

 

 

B1 Bent over row round 1 8 reps, round 2 5 reps, round 3 3 reps

B2 Pec fly round 1 8 reps, round 2 5 reps, round 3 3 reps

1 minute rest x 5 sets (wk3 2 minutes rest)

 

C1 Bicep curls round 1 12 reps, round 2 9 reps, round 3 6 reps

C2 Tricep extensions round 1 12 reps, round 2 9 reps, round 3 6 reps

1 minute rest x 5 sets (wk3 2 minutes rest)

 

 

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