Strength, muscles and explosiveness

By Nemanja Matovic

	Advanced (3+ years)
	40 minutes/day \| 3 days/week
	Build Muscle, Gain Strength, Athletic Performance, Tone Body
	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) Show More

Average Exertion

Average Cardio Intensity

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.

Description

Week 1 Overview

Day 1:

Chest, back, clean and jerk

Day 2:

Legs and biceps

Day 3:

Rest

Day 4:

Snatch and accessory

Day 5:

Rest

Day 6:

Rest

Day 7:

Rest

Day 1 - Chest, back, clean and jerk

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Exercise	Sets	Reps	Rest
1.Barbell Power Clean and Jerk	3-5 sets	2-4 reps	180s
Circuit #2 - 3-4 rounds Rest 120s between rounds
2A.Weighted Chest Dip See Exercise Notes	3-4 rounds	6-10 reps	0s
2B.Wide-Grip Seated Cable Row See Exercise Notes	3-4 rounds	6-10 reps	120s
Circuit #3 - 3-4 rounds Rest 60s between rounds
3A.Cable Standing Fly See Exercise Notes	3-4 rounds	8-12 reps	0s
3B.Neutral Grip Chest Supported Dumbbell Row See Exercise Notes	3-4 rounds	8-12 reps	60s

Day 2 - Legs and biceps

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Exercise	Sets	Reps	Rest
Circuit #1 - 3-4 rounds Rest 120s between rounds
1A.Elevated Front-Foot Barbell Split Squat See Exercise Notes	3-4 rounds	6-10 reps	0s
1B.Barbell Biceps Curl See Exercise Notes	3-4 rounds	8-12 reps	120s
2.Leg Extensions See Exercise Notes	3-4 sets	12-15 reps	90s
3.Alternate Incline Hammer Curl See Exercise Notes	3-4 sets	8-12 reps	90s

Day 4 - Snatch and accessory

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Exercise	Sets	Reps	Rest
1.Barbell Power Snatch	3-5 sets	2-4 reps	180s
2.Barbell Overhead Squat See Exercise Notes	3-4 sets	6-10 reps	120s
3.Cable Standing Shoulder External Rotation See Exercise Notes	3-4 sets	10-15 reps	60s
4.Suspension Pike Crunch See Exercise Notes	3-4 sets	8-12 reps	60s

Date Created: 12/9/2018, UTC

Last Updated: 9/12/2020, UTC

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