Posts tagged workout

Testosterone Workout

Testosterone is a key element to building muscle. Often are Testosterone levels will drop and the benefit of workouts decline. That’s why eating the right food and getting enough sleep is a great way to keep those levels up, another way to raise these levels are to do power workouts. Heavy bench, rows, cleans, and most importantly squats. A full body workout to get the body pumping and your hormones working. The movement of the hips in cleans and squats helps release Testosterone into the body, along with the heavy weight of all four exercises.

Squats- 3×3, 1×2, 1×1

Cleans- 3×3, 1×2, 1×1

Bench- 3×3, 1×2, 1×1

Back Rows- 3×3, 1×2, 1×1

Rest time should be as needed, but make sure enough time is taken, the heavy weight wears down the muscles quickly. Use a weight that is heavy but able to move relatively quick.

back rows, bench, full body, power clean, power workout, squats, testosterone, workout

Standard Legs Workout

Standard Legs Workout	Strong legs are essential for speed and explosiveness. Use this workout to strengthen your legs and build yourself into a balanced athlete.
Equipment Needed	A squat rack, barbell, and calf machine.
Exercises	Exercise Information and Tips	Rep Information
Olympic Squat	Warm up your legs using a relatively low weight Olympic Squat.	Complete 4 sets of 12, 10, 8, 6 reps each, with a 1-2 minutes rest in between each set.
Sumo Dead Lift	We next move to Sumo Dead Lifts. Use a heavy weight load and the low reps described.	Complete 6 set of reps 6, with 1-2 minutes rest each set
Machine Calf Raise	This is where you work on explosion. Use a medium weight load.	Complete 3 sets of reps 14 with 1-2 minutes rest in between each set.
Walking Lunges	Finish up with some walking lunges. Pay special attention to your form.	Complete 4 sets of 25 per leg. Rest three minutes in between sets.

hamstrings, legs, lower body, lunges, squats, workout

Standard Arms and Back Workout

The Standard Arms and Back Workout	This is a simple and difficult workout that will work the majority of your upper body and even throws in a little ab workout at the end. Do this workout if you do not have time to isolate each section of the upper body day by day.
Equipment Needed	Dumbbells, bench press, curved barbell, and a weighted exercise ball.
Exercises	Exercise Information and Tips	Rep Information
Bent Over Row	Start off by working your back. Use heavy weights and focus on slowly lowering the weight after exploding upward.	Complete 6 sets of 6 reps, with 1 minute rest in between.
Rotating Dumbbell Bicep Curls	We next move on to the Biceps. Use a medium load and focus on your form. Extend all the way down and maximize your work.	Complete 4 sets of 12 reps, with 1 minute rest in between.
Bent Over Lateral Raise	Now we work the shoulders. Use a light load and control the weight, do not let it control you.	Complete 4 sets of 8 reps, with 1 minute rest in between.
Skull Crushers	Make sure you have a spotter. Use a heavy load and lift till failure.	4 burnout sets. Go till failure.
Weighted Sit Ups	Now finish strong with abs! Use a 15-25 pound exercise ball and alternate sets between fast and slow reps.	Complete 4 sets of 50 reps, with 2 minute rest in between.