Workouts

Need some workout tips and inspiration?

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Here are some awesome weightlifting routines from Stumptuous.com:

Routine 1

Notation: Exercise sets x reps

For example: bench press 3 x 8 is 3 sets of 8 reps per set

day 1 – light

  1. squat 3 sets x 15 reps
  2. power shrug (pull) 3 x 5 using light weight
  3. shoulder press (push) 3 x 15
  4. calf raise 2 x 15
  5. ab crunches or Swiss ball crunches 2 x 15

day 2 – heavy

  1. squat 3 x 5
  2. bench press (push) 3 x 5
  3. Pullups (assisted if necessary) or lat pulldowns (pull) 3 x 5

day 3 – medium

  1. squat 3 x 8
  2. one-arm dumbbell row OR seated cable row (pull) 3 x 8
  3. incline bench press (push) 3 x 8
  4. back hyperextensions 2 x 8-10

Routine 2

This routine requires some knowledge of basic Olympic assistance lifts.

day 1 – heavy

  1. squat 5 x 3
  2. snatch pull or clean pull to shrug on toes 3 x 5
  3. push press 3 x 5
  4. calf raises 2 x 12-15
  5. back hyperextensions OR good mornings
    2 x 8-10

day 2 – medium

  1. power clean or hang clean 5 x 5
  2. pullups (lat pulldowns if you can’t do pullups yet) OR Smith machine pullups (scroll down for variation #2) 3 x 8-10 (for pullups just do 3 sets of as many as you can do)
  3. standing shoulder press 3 x 8-10
  4. ab work of choice 3 x 10-12

day 3 – light

  1. hang power snatch (scroll down for instructions on WSU site) 3 x 5
  2. front squat 3 x 8-10
  3. dumbbell row
    3 x 8-10
  4. close-grip bench press or triceps pushups 2 x 6-8
  5. ab or lower back work of choice 2 x 10-12
Here is Mark Sisson’s video on how to incorporate sprint training into your routine: