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Strength, muscles and explosiveness

By Nemanja Matovic

Experience
Intermediate (2-3 years)
Time
56 minutes/day | 3 days/week
Good for
Athletic Performance, Build Muscle, Gain Strength, Tone Body
Equipment
Barbell, Box, Cable, Dumbbell, Machine, Other, 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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Workout Overview


Chest, back, clean and jerk

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

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Circuit
Elevated Front-Foot Barbell Split Squat demonstrationPlay Elevated Front-Foot Barbell Split Squat demonstration
1A. Elevated Front-Foot Barbell Split Squat
3 - 4 sets, 6 - 10 reps, (rest 120s)
A1 3010 Rest 120 seconds before A2
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Barbell Biceps Curl▶
1B. Barbell Biceps Curl
3 - 4 sets, 8 - 12 reps, (rest 120s)
A2 3020 Rest 120 seconds before A1.
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Leg Extensions demonstrationPlay Leg Extensions demonstration
2. Leg Extensions
3 - 4 sets, 12 - 15 reps, (rest 90s)
3020
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Alternate Incline Hammer Curl demonstrationPlay Alternate Incline Hammer Curl demonstration
3. Alternate Incline Hammer Curl
3 - 4 sets, 8 - 12 reps, (rest 90s)
3020
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Snatch and accessory

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Power Snatch demonstrationPlay Power Snatch demonstration
1. Power Snatch
3 - 5 sets, 2 - 4 reps, (rest 180s)
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Barbell Overhead Squat demonstrationPlay Barbell Overhead Squat demonstration
2. Barbell Overhead Squat
3 - 4 sets, 6 - 10 reps, (rest 120s)
2010
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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
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Suspension Pike Crunch▶
4. Suspension Pike Crunch
3 - 4 sets, 8 - 12 reps, (rest 60s)
2111
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Date Created: 12/9/2018, UTC


Last Updated: 9/12/2020, UTC

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