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Strength, muscles and explosiveness

By Nemanja Matovic

Experience
Advanced (3+ years)
Time
34 minutes/day | 3 days/week
Good for
Build Muscle, Gain Strength, Athletic Performance, Tone Body
Equipment
Barbell, Other, Row Cable Machine, Lat Pulldown Bar, Hi-Lo Pulley Cable Machine, Single D-Handle Attachment, 2 x Dumbbell, Incline Bench, Box, Leg Extension Machine, Single Grip Handle Strap, Suspension (TRX)
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
Description

This workout is great for overall body development. Some days will have Olympic lifts as a first exercise. It's great for those who want's to learn proper technique, to implement it as a first exercises. it will also contribute to greater potential for next exercises due to their explosive nature and greater CNS activation.Don't go too heavy on Oly lofts if they are something new for you and focus on mobility work prior exercising. Exercises will be done with the tempo noted bellow. Work days should go like this:

monday and tuesday workdays

wenesday rest day

thursday workday

friday rest day

Repeat it for 3-4 cycles . Stay in the prescribed rep range and increase weight every week.

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Chest, back, clean and jerk

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Barbell Power Clean and Jerk demonstrationPlay Barbell Power Clean and Jerk demonstration
1. Barbell Power Clean and Jerk
3-5 sets, 2-4 reps, (rest 180s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Weighted Chest Dip demonstrationPlay Weighted Chest Dip demonstration
2. Weighted Chest Dip
3-4 sets, 6-10 reps, (rest 120s)
A1 3020 Rest 120 seconds before A2
Time between exercises: 60s
Show Alternative Exercises
Wide-Grip Seated Cable Row demonstrationPlay Wide-Grip Seated Cable Row demonstration
2. Wide-Grip Seated Cable Row
3-4 sets, 6-10 reps, (rest 120s)
A2 3020 Rest 120 seconds before A1
Time between exercises: 60s
Show Alternative Exercises
Circuit
Cable Standing Fly demonstrationPlay Cable Standing Fly demonstration
3. Cable Standing Fly
3-4 sets, 8-12 reps, (rest 60s)
B1 2020 Rest 60 seconds before B2
Time between exercises: 60s
Show Alternative Exercises
Neutral Grip Chest Supported Dumbbell Row demonstrationPlay Neutral Grip Chest Supported Dumbbell Row demonstration
3. Neutral Grip Chest Supported Dumbbell Row
3-4 sets, 8-12 reps, (rest 60s)
B2 2020 Rest 60 seconds before B1
Time between exercises: 60s
Show Alternative Exercises

Legs and biceps

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Circuit
Elevated Front-Foot Barbell Split Squat demonstrationPlay Elevated Front-Foot Barbell Split Squat demonstration
1. Elevated Front-Foot Barbell Split Squat
3-4 sets, 6-10 reps, (rest 120s)
A1 3010 Rest 120 seconds before A2
Time between exercises: 60s
Show Alternative Exercises
Barbell Biceps Curl demonstrationPlay Barbell Biceps Curl demonstration
1. Barbell Biceps Curl
3-4 sets, 8-12 reps, (rest 120s)
A2 3020 Rest 120 seconds before A1.
Time between exercises: 60s
Show Alternative Exercises
Leg Extensions demonstrationPlay Leg Extensions demonstration
2. Leg Extensions
3-4 sets, 12-15 reps, (rest 90s)
3020
Time between exercises: 60s
Show Alternative Exercises
Alternate Incline Hammer Curl demonstrationPlay Alternate Incline Hammer Curl demonstration
3. Alternate Incline Hammer Curl
3-4 sets, 8-12 reps, (rest 90s)
3020
Time between exercises: 60s
Show Alternative Exercises

Snatch and accessory

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Barbell Power Snatch demonstrationPlay Barbell Power Snatch demonstration
1. Barbell Power Snatch
3-5 sets, 2-4 reps, (rest 180s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Overhead Squat demonstrationPlay Barbell Overhead Squat demonstration
2. Barbell Overhead Squat
3-4 sets, 6-10 reps, (rest 120s)
2010
Time between exercises: 60s
Show Alternative Exercises
Cable Standing Shoulder External Rotation demonstrationPlay Cable Standing Shoulder External Rotation demonstration
3. Cable Standing Shoulder External Rotation
3-4 sets, 10-15 reps, (rest 60s)
3010
Time between exercises: 60s
Show Alternative Exercises
Suspension Pike Crunch▶
4. Suspension Pike Crunch
3-4 sets, 8-12 reps, (rest 60s)
2111
Time between exercises: 60s
Show Alternative Exercises

Date Created: 12/9/2018, UTC


Last Updated: 9/12/2020, UTC

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