Thursday, 26 January 2012

Mike's Mad Muscle Workout

Do you ever have days in the gym when you're not really sure what to train? Your legs might be a bit sore from your recent leg session and your shoulders have been punished with upper body training for the past two days. You don't feel like sitting on an exercise bike or a X-trainer, so why not have a full body strength workout that incorporates cardio. This is my answer. 7 sets of 15 reps for as many body parts as you want to train, but aim for 10. Keep your rest period to 30-45 seconds between sets. You will be all done in approximately an hour.

I like to do 5 supersets for a total of 10 exercises and a combined total of 1050 reps. It's not easy, but it's good fun and you don't have to use heavy weights! My workout looks something like this:

Superset:
A      7x15    Bench Press (65kg)
                     Box Jumps
B       7x15    Bent Over Row (70kg)
                     Triceps Bench Dips
C      7x15    Squats (60kg)
                     Weighted Crunch (40kg)
D      7x15    SL Deadlifts (80kg)
                     Standing DB Biceps Curl (14kg)
E       7x15    Standing Military Press (40kg)
                     Calf Raises (120kg)

  1. Rest 30-45 seconds between sets (Keep heart rate high for fat burning)
  2. Choose a weight that you can do 20 reps with (approx 60% of 1RM)
  3. Change the exercises for each body part each time.
  4. Reduce weight on final sets if you need to maintain 15 strict reps
  5. Stay hydrated – you will sweat like a pig if you train properly!

Don’t get me wrong. I am all for heavy weight training. But if you’re bored and want to change things around, then give this a try. High repetition workouts increase blood flow and enhance nutrient delivery to the muscle. It can create a spike in nitric oxide and increase testosterone and growth hormone levels to stimulate muscle growth.

Train hard, Eat Well, Rest and Grow!