3 Workouts Zero Excuses

Body-Solid Cardio Barbell Set 

 

Full Body Lean Focused Workout

Monday:
1.Military Press
2.Bench Press
3.Bent-over Row
4.Barbell Curl
5.Triceps Extension
6.Squat
7.Standing Calf Raise
8.Dead lift
9.Crunch

 Wednesday:
1.Alternating Dumbbell Military Press
2.Parallel Bar Dip
3.Pull-up
4.Alternating Dumbbell Curl
5.Triceps Extension Bench Press
6.Front Squat
7.Seated Calf Raise
8.Back Raise
9.Hanging Leg-raise

Friday:
1.Upright Row
2.Incline Press
3.One-arm Dumbbell Row
4.Concentration Curl
5.Lying Triceps Extension
6.Dumbbell Lunge
7.Standing Calf Raise
8.Dead lift
9.Sit-up

For the purpose of building as much muscle as possible, keep the rep range between 8-12 and do two to three sets per exercise. Take forty-five second breaks in between each set and two-minute breaks in between each exercise.

Strength-focused Workout

If your main goal is strength, do five sets of two to three and take three-minute breaks in between each set and exercise. Of course you will have to cut out a lot of the exercises to avoid having to spend the day training. Here is a sample strength focused workout:

Monday:
1.Military Press
2.Bent-over Row
3.Full Squat
4.Dead lift

Wednesday:
1.Parallel Bar Dip
2.Pull-up
3.Dumbbell Lunge
4.Dead lift

Friday:
1.Incline Press
2.One-arm Dumbbell Row
3.Front Squat
4.Glute/ham Raise

If you find that three workouts are too much, reduce the training to two workouts per week such as Monday and Thursday. When you can do five sets with the same weight, add five pounds.

 

Strength and Size Workout
For maximum progress in size and strength do five to six sets of five to six reps. Considering the high amount of volume a reduction in exercises is critical. More than likely a reduction in training volume will be necessary for most trainees as well.

Monday:
1.Military Press
2.Bent-over Row
3.Full Squat
4.Dead lift

Thursday:
1.Parallel Bar Dip
2.Pull-up
3.Dumbbell Lunge
4.Dead lift

Take two to three minute breaks in between each exercise and either do one exercise at a time . When you can do five to six sets with the same weight, add five pounds.

There you have it…..

…Now you have ZERO excuses

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