Here’s an explosive, total-body weight lifting routine that I use during the summer to build (or at least maintain) muscle while cutting fat. The first two exercises are variations of explosive, Olympic lifts, while the rest of the exercises are performed with supersets (alternating sets of each exercise). Wrap it up with a quick ab circuit, and you have yourself a great workout! Choose the maximum weight you can perform each set with while maintaining proper form, and make sure to get a good warm-up and cool-down. Let’s get started! Perform the following two exercises without using supersets. 1-Arm Dumb Bell Snatch – 3 x 6 1-Arm DB Swing – 3 x 6 The remaining exercises are done in supersets. To remind you, a superset means you alternate between these two exercises. So, for Superset 1, perform one set of bench press, followed by one set of Bulgarian Split Squat, then repeat until all the sets are completed. Superset 1 Bench Press – 3 x 5 Bulgarian Split Squat – 3 x 6 (with each leg) Superset 2 Side-to-Side Pull-ups – 3 x failure Barbell Good Mornings – 3 x 8 Superset 3 Standing Bar Curls – 3 x 8 Lying Tricep Extentions on Swiss Ball – 3×8 Standing Calf Raises – 3 x 10 Finally, let’s complete the work with some ab work. Ab Circuit - two sets of each Cable Crunches x 20 Scissor Kicks x 50 One-arm cable crunch x 20 You can stay connected with my fitness ideas by going here:http://www.nextphasefitness.com/blog/
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