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Repetition Effort (RE)
Upper-Body Workout Using Light to Medium Bands: 1. Side Raises- 5 sets of 20 2. Curls- 5 sets of 20 3. Tricep Pushdowns- 5 sets of 20 4. Band Pull-Aparts- 5 sets of 20 A very simple, but brutal band workout for the upper-body. Your pumps will be sick! We'll run some blood in and out of the areas that need them after heavy pressing & pulling: around the rotator cuff and elbow.
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Day 3 Heavy Day (Lower-Body) 1. Heavy Rack-Pulls from Second Rack Height- 7+ sets of 1 rep (work up to a one-rep max, do not slam the bar, use the stiffest bar in the gym, do not do more than 1 rep) Don't perform these heavy lifts until you learn to breathe and brace properly: https://www.youtube.com/watch?v=PLHY2-nt-y4 Exercise example: 2. Moderate Box or Bench Squats- 5 sets of 5 reps
3. Goblet Squats- 3 sets of 10 4. Good Mornings or Romanian Deadlifts with light to moderate weight- 3 sets of 10 Day 2
Speed Day (Upper-Body) DO NOT STATIC STRETCH BEFORE THIS ROUTINE After a light WARM-UP including light Arnold-presses, perform the following: 1. Speed Bench Press- 7+ sets of 3 reps (less than 0.8 seconds per rep, light weight, change your grip width for each set) Example video: https://www.youtube.com/watch?v=qtWQ8xBeMQY 2. Speed Barbell Shoulder Press- 7+ sets of 3 reps (less than 0.8 seconds per rep, light weight) 3. Lateral Raises or Side Raises- 2 sets of 15 reps 4. Seated Rows with Wide Attachment- 3+ sets of 10 reps (alternate between grips) 5. Lat Pulldowns with Wide Attachment- 3+ sets of 10 reps (alternate between grips) Week 1
Day 1 Speed Day (Lower-Body) 1. Speed Box/ Bench Squats- 9 sets of 3 reps (less than 0.8 seconds per rep, light weight) 2. Speed Deadlifts- 9 sets of 3 reps (less than 0.8 seconds per rep, light weight) 3. Dumbbell or Kettlebell Swings- 2 sets of 15 reps 4. Romanian Deadlifts- 3 sets of 10 reps Day 2 Speed Day (Upper-Body) 1. Speed Bench Press- 9 sets of 3 reps (less than 0.8 seconds per rep, light weight) 2. Speed Shoulder Press- 9 sets of 3 reps (less than 0.8 seconds per rep, light weight) 3. Lateral Raises or Side Raises- 2 sets of 15 reps 4. Seated Rows with Wide Attachment- 3 sets of 10 reps (alternate between grips) 5. Lat Pulldowns with Wide Attachment- 3 sets of 10 reps (alternate between grips) Day 3 Heavy Day (Lower-Body) 1. Heavy Rack-Pulls from Second Rack Height- 7+sets of 1 rep (work up to a one-rep max, do not slam the bar, use the stiffest bar in the gym, do not do more than 1 rep) 2. Moderate Box or Bench Squats- 5 sets of 5 reps 3. Goblet Squats- 2 sets of 10 4. Good Mornings with light to moderate weight- 3 sets of 10 Day 4 Heavy Day (Upper-Body) 1. Heavy Floor Press- 7+ sets of 1 rep (work up to a one-rep max) (Can be done from squat rack or Smith Machine) 2. Moderate Bench Press- 5 sets of 5 reps 3. Chest Flys- 3 sets of 10 4. Bent-Over Rows- 4 sets of 5 (alternate between underhand and overhand grips) Day One- Lower-Body Speed Day DO NOT STATIC STRETCH BEFORE THIS After LIGHT WARM-UP of choice: 1. Speed Box Squats- 7+ sets of 3 Choose a LIGHT WEIGHT. Recommended: 45 lbs. on each side of the bar. On speed days, we're more focused on bar VELOCITY than on how heavy the weight is. The goal is for the upward movement of the squat to be completed in 0.8 seconds or less. Force= Mass x ACCELERATION. Change the width of your squat stance each set. This will strengthen different muscles and allow you to find which stances you're strongest and weakest in. Squat back onto the box or bench and EXPLODE UP! Do your three squats as fast as possible, rack the bar, then reset. This might look stupid, but it WORKS! This is the classic Westside Barbell Method developed by Louie Simmons in the 1970s. Video: https://www.youtube.com/watch?v=eZQBwXHEb0w 2. Speed Deadlifts- 7+ sets of 3 Choose a LIGHT WEIGHT. One or two 45 lbs. plates on each side is enough for now. STAY SAFE. Make sure your body is TIGHT and locked-in BEFORE beginning the lift. Take a big breath in, hold it, flex your core, and explode up with the bar three times. Rest, then repeat. The goal is to complete each deadlift in less than 0.8 seconds. 3. Kettlebell or Dumbbell Swings- 2 sets of 15
The point of this is to build up the explosiveness and strength in your hips and glutes, common weaknesses Video: https://www.youtube.com/watch?v=1cVT3ee9mgU 4. Romanian Deadlifts- 3 sets of 10 The point of this is to build up the explosiveness and strength in your hamstrings, a common weakness Video: https://www.youtube.com/watch?v=XowKMitOVNc (Due to gym closures caused by the coronavirus (COVID-19) crisis) 1. Push-Ups or Modified Push-Ups- 10 sets of 10 reps 2. Shoulder Presses with Light Band, Weighted Bag, Furniture, or Kid- 10 sets of 10 reps  DAY TWO for Week of February 24, 2020
Dynamic Effort Upper-Body Following WARM-UP of Choice: 1. Bench Press- 7+ sets of 3 ( at or under 0.8 seconds per rep) 2. Shoulder Press- 7+ sets of 3 (at or under 0.8 seconds per rep) 3. Lat Pulldown- 7+ sets of 3 4. Seated Rows- 7+ sets of 3 5. Optional: Barbell Curls- 4 sets of 8 6. Optional: Alternating Hammer Curls- 3 sets of 12 (total) 7. Dumbbell Side Raises- 4 sets of 8 8. Optional: Bradford Press with Very Light Weight or Bands- 3 sets of 20 9. Cable Chest Flys- 4 sets of 10 DAY ONE for Week of February 24, 2020
Dynamic Effort (Speed) Lower-Body Following WARM-UP of choice: 1. Speed Squats (optional: against moderate bands)- 7+ sets of 3 (at or under 0.8 seconds per rep) 2. Speed Deadlifts- 7+ sets of 2 (at or under 0.8 seconds per rep) 3. Explosive Pendlay Rows (optional: w/ straps)- 5+ sets of 2 4. Hamstring Curls- 4 sets of 8 5. Glute Bridges- 3 sets of 10 6. Squat Pulses from Bottom Position- 3 sets of 10 Following WARM-UP of choice:
1. Smith Floor Press- 7+ sets of 1 (ramp up to a one-rep max) 2. Bench Press- 3+ sets of 5 3. Pull-Ups (can be assisted)- 4+ sets of 8 4. Bent-Over Rows- 3+ sets of 5 5. Side Raises- 2+ sets of 15 6. Cable Chest Flys- 3+ sets of 10 Following WARM-UP of choice:
1. Max Deadlift (optional: on four mats)- 7+ sets of 1 (ramp up to a one-rep max) 2. Low Box Squats- 5+ sets of 5 3. Single-Leg Leg Presses- 3 sets of 10 (per side) 4. Hamstring Curls- 4 sets of 8 5. Weighted Glute Bridges- 3 sets of 5 6. Dumbbell or Kettlebell Swings- 2 sets of 10 |
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