Lower Body Power

Posted: March 27, 2011 in New Info, Plyometrics
Here is a great leg workout that will increase your explosiveness while helping you get bigger overall.

1) Barbell Deadlift – 4 sets, 6-8 repetitions, rest 30 seconds

2) Jump Lunges – (No weight/dumbells) get into lunge position, explode into air, switch feet and land softly –

5 sets – 5 reps , rest 30 seconds

3) Power Step Ups – (No weight/dumbells)  Medium Height Box, Step up on box with one leg while driving the other leg up to 90 degrees, step down, and go up opposite, 4 sets – 8 reps

4) Barbell Good Morning Rises – Barbell placed across upper back, bend at waist until chest is almost parallel to the floor. 3 sets – 8 reps, rest 2 minutes

Have other great leg lifts? Post below to share with everyone!

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Back & Biceps

Posted: March 27, 2011 in Weight Training

Weighted Pull Ups – 4 x 8

Barbell Curl – 8,6,4,2

Seated Row 8-15 (drop set) 8, 8

Seated Individual DB Curl 3 x 6 (super set)

Reverse Curl 3 x 5 (super set)

Lat Pull Downs 8-15 (drop set) 8, 8

Laying Down Reverse Body Weight Pull Ups 4 x 8 (super set)

Upright Rows 4 x 8 (super set)

Monkey Pulls 3 x 8

Lat Pushdowns 3 x 10

Lower Back Extensions 4 x 10