Total Body STRENGTH and GROWTH workout

Stretch

Warm-up:

• bear crawl 24k kettlebells 30 yards
• 10 swings 24k
• rest 30-60 seconds
• repeat

Workout:

• kettlebell get-ups 70% x 3 each side
• split jumps x 20 (10 each leg)
• rest 90 seconds
• 4 rounds
• kettlebell snatches 80% x 5 each side
• rest 90 seconds
• 4 rounds
• kettlebell clean-to-press 60% x 8 each side
• rest 90 seconds
• 4 rouns
• pull-ups x 5
• rest 90 seconds
• 4 rounds

Stretch

Want to be a BEAST? TRAIN LIKE A BEAST!!!!!

Stretch

Warm-up:

• kettlebell snatches 24k x 100 (no rest, continuous movement, do not set the kettlebell down - switch hands as often as you want mid-swing)
• rest 3-5 minutes

Workout:

• heavy tire (550-700lbs) flips x 5
• kettlebell get-up x 3 each side (heaviest weight with which you can complete the reps)
• rest 3 minutes
• complete 5 rounds

Stretch
PROTEIN, PROTEIN, PROTEIN!!!!!!!

Chest and BACK heavy day

Stretch

Warm-up:

• cable pull downs 35% x 20
• rest 30-45 seconds
• 3 sets

Workout:
BACK

• 1.5" rope pull-ups (no rope?  throw two towels over the pull-up bar) x 5
• rest 60 seconds
• 4 rounds
• eagle claw pull-ups (no eagle claws? use any pull-up variation) x 5
• rest 60 seconds
• 4 rounds
• regular bar pull-ups x 10
• t-bar rows 65% x 5 (concentrate on squeezing the middle of your back)
• rest 60-90 seconds
• 5 rounds
• dumbbell single arm row 70% x 20 each side

Chest and Triceps (REST 1-3 minutes between sets)

Warm-up:

• push-ups x 25

Workout:

• dumbbell bench press 70% x 5
• 78% x 3
• 87% x 3
• 96% x 3
• 70% x 10
• 50% x 10

Triceps

• orange EFS band (connect to pull-up bar) x 100 tricep push downs (few sets and as little rest as possible)
• red EFS band x 50 tricep extensions each arm

Stretch

5, 10, 15, 20, 25....kettlebell circuit

Stretch

Warm-up:

• 24k kettlebell swings x 25
• rest 30-90 seconds
• complete 4 rounds

Workout:

• heavy tire flips x 5
• kettlebell snatches 24k x 10 (5 each side)
• burpees-to-pullups x 15
• sledge hammer swings x 20 (10 each side)
• bear crawl x 25 yards (16k kettlebells)
• complete 4 rounds as quickly as possible

Go vomit if needed! (-;
STRETCH
Have a protein shake and recover.

Full Body BEAST...HEAVY kettlebell circuit

Stretch

Warm-up:

• kettlebell snatches 24k x 75 for time
• 25 burpees

Workout:

• turkish get-ups 83% x 3
• rest 2-3 minutes
• 3 sets
• kettlebell catch and press 80% x 3
• rest 1-3 minutes
• 3 sets
• weighted 1.5" rope pull-ups (slip one foot through the kettlebell handle)  16k x 3
• rest 3-5 minutes
• 3 rounds
• kettlebell "floor" press (same as bench press, only performed on floor - arms do not go below 90 degrees) 48k (the beasts) each hand x 3
• rest 3-5 minutes
• 3 sets
• kettlebell squats one beast x 3
• rest 1-3 minutes
• 3 sets

Stretch
Post your snatch time from the warm-up and weights for each exercise!

Heavy Deads = STRONG EVERYTHING

Stretches

Warm-up:

• 24k kettlebell snatches x 100
• no rest - continuous movement (you can change hands as many times as you like mid-swing, but the kettlebell never touches the floor)
• time to beat 3 minutes 57 seconds

Workout:
deadlifts (rest 1-3 minutes between sets)

• 50% x 3
• 70% x 1
• 80% x 1
• 90% x 1
• 96% x 1

dumbbell rows

• 75% x 20 each side

hammer strength underhand pull downs or T-bar (rest 1-3 minutes between sets)

• 65% x 3 (if hammer strength, 3 each side)
• 85% x 3
• 96% x 3 (cheat or use a spotter if needed)
• 85% x 3
• 85% x 3

commando pull-ups

• x 10
• rest 1-3 minutes
• x 5

Stretch
Post your lifts and warm-up time!

Upper Body Strength routine

**Adjust the weight according to your abilities.  You should struggle with the last 2-3 reps on each set of each exercise.  However, if you are struggling on the first few reps, you should drop the weight.

Stretch

Warm-up:

• kettlebell swings 24k x 50
• kettlebell halos 16k x 10 each way

Workout:

core:

• plank "bird dog" (opposite arm and leg straight out, so that you are balancing on one arm and one leg) for 1 minute/change balance arm and leg at the 30 second mark
• 40k kettlebell one-arm farmer's carry for 30 yards each side
• repeat

compound sets: chest and back

• kettlebell floor presses 32k each hand x 10
• body rows with 1.5" diameter ropes x 10 (great back and grip builder)
• 30 seconds rest
• 4 rounds

compound sets: deltoids and traps

• kettlebell military presses 24k each hand x 10
• kettlebell upright rows 32k x 10
• rest 1 minute
• 5 rounds

Finishers:

• t-bar 70lbs x 10 (***FOCUS on squeezing your middle back - this is why we are keeping it low weight)
• rest 1 minute
• 5 rounds
• burpee-to-pull-ups x 10
• rest 2-3 minutes
• 3 rounds

Stretch

Great deadlift strength development advice

http://articles.elitefts.com/articles/training-articles/deadlift-training-overview/

Arms (Brad D. special)

Stretches

Warm-up:

• cable triceps push-downs 65% x 10
• rest 60 seconds
• 4 sets

Workout: (triceps)

• reverse or close grip bench 55% x 10
• rest 2 minutes
• 75% x 5
• rest 2 minutes
• 80% x 3
• rest 2 minutes
• 95% x 1
• rest 2 minutes
• single arm triceps press 50% x 20
• rest 60 seconds
• 4 sets
• orange EFS band (connected to pull-up bar)triceps push-downs x 100
• rest 60-120 seconds
• orange EFS band triceps standing extensions x 50
• red EFS band single arm standing triceps extensions x 50 each

Warm-up

• biceps curls (version of your choice) 30-40% x 15
• rest 60 seconds
• 4 sets

Workout: (biceps)

• multi-grip swiss bar curls 70% x 10-10-10 (30 total change grips for each 10)
• rest 60-120 seconds
• 4 sets
• fat bar curls 50% x 15
• rest 60-120 seconds
• 4 sets
• isolation dumbbell curls 30-40% x 10 each arm
• rest 60-120 seconds
• 4 sets

Stretches

Leg Killer + shoulders and traps

Stretches

Warm-up:

• 24k kettlebell swings x 25
• 15% of max squat x 10
• 40% squats x 10

Workout: legs
SQUATS Pyramid (rest 90 seconds - 3 minutes between sets)

• 65% x 8
• 79% x 6
• 85% x 4
• 90% x 2
• 96% x 1
• 85% x 2
• 79% x 4
• 65% x 6

walking lunges

• 73% of max x 20 (10 steps each leg)
• rest 3 minutes
• 4 rounds

calf raises

• 50% x 25
• 30-60 seconds rest
• 4 rounds

Workout: shoulders/traps
Military press with kettlebells

• 60% x 10
• rest 90-120 seconds
• 5 rounds

Upright rows with kettlebell

• 67% x 10
• rest 60 seconds
• 67% x 10
• rest 60 seconds
• 50% x 10
• rest 60 seconds
• 50% x 10
• rest 60 seconds
• 50% x 10

Kettlebell shrugs

• 75% x 10 each side
• rest 60 seconds
• 4 rounds

Core

• plank for 1 minute (lift right leg off floor and do circles for thirty seconds then switch legs)
• single arm farmer's carry 75% for 30 yards each side
• rest 60 seconds
• repeat

Stretch
Post a comment and let me know what you think.

Chest and back workout for growth

Active stretches

Warm-up:

• kettlebell snatches 24k x 15 each side
• kettlebell swings 24k x 50
• push-ups x 50
• kettlebell rows 50% x 25 each side

Core:

• plank (most difficult version you can perform for 1minute)
• side plank 30 seconds each side
• kettlebell "one arm" farmer's carry for 50 meters each side (keep body straight and don't allow the weight to pull you to the side while walking)
• rest 30-60 seconds
• 3 rounds

Workout:
compounds sets

• floor press (like bench press without the stress on shoulders) 70% x 10
• pull-ups x 10(start with most difficult version you can complete the reps on and lower the difficulty each set as needed (example: wide grip, alternate grip, chin-up, body rows))
• rest 60 - 90 seconds
• complete 5 rounds

compound sets

• incline bench 60% x 10 (no bench? complete most difficult version of push-ups that you can complete 25 reps)
• kettlebell rows 70% x 10 each side
• rest 1-2 minutes
• 5 rounds

Total body finisher:

• sandbag (100-130lbs) get-up x 5 each side

OR

• kettlebell squat-to-presses or thrusters (stp's 32k-48k, thrusters 95lbs-135lbs) x 5
• rest 2-3 minutes between sets
• complete 4 rounds

Static stretches

Strength Training with a BRUTAL warm-up

Active stretches

Warm-up:

• kettlebell snatches 24k x 100
• NO rest (can't set the kettlebell down- you may swap hands, but it is done mid swing...continuous movement)
• time to beat 3 minutes 58 seconds

Workout:

• rope pull-ups with 16k kettlebell x 3
• rest 90-120 seconds
• 3 rounds
• kettlebell floor press (like a bench press only from the floor) 40k x 5
• rest 90-120 seconds
• 3 rounds
• kettlebell cleans 40k x 3 each side
• rest 90-120 seconds
• 3 rounds
• kettlebell get-ups 40k x 2 each side
• rest 2-3 minutes
• 3 rounds

Static stretches

Biceps and Triceps...make those guns GROW

Active stretches

Warm-up:

• kettlebell swings 24k (52lbs) x 25
• rest 60 seconds
• 4 rounds

Workout:
Compound sets

• barbell curls 75% of max x 10 reps
• triceps kettlebell extentions 75% of max x 10 reps
• rest 90 seconds
• 4 rounds
• reverse grip bench 80% of max x 10 reps
• conentration dumbbell curls 40% of max x 10 reps each arm
• rest 90 seconds
• 4 rounds
• cable curls 80% of max x 10
• cable triceps extensions 80% of max x 10
• 4 rounds

Total body finisher:

• YOUR choice: kettlebell get-ups or kettlebell snatches 50% x 10 (5 each side)
• rest 3 minutes
• repeat 4 rounds

Static stretches
Have a protein shake and watch those guns GROW!
Take a minute to let me know what you think by leaving a comment.