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Use this high-powered workout to carve the lean and muscular body you've always wanted. Some of the World's best conditioned men use this workout, but it was designed with you in mind. As a strength and conditioning coach, I work with guys of average strength and size every day. My job is to turn them into elite performers. My workouts have helped hundreds of average athletes become high-performance athletes. By developing explosive speed, strength and power, these men also attain the chiseled look that comes with consistently pushing yourself. Use this plan to redefine your body and raise your game. The training is short, intense and, if you put in the effort, highly effective. 1. Clean Pull Load a barbell and roll it to your shins. Squat down and grab the bar overhand (palms facing you). In one explosive motion, pull the bar off the floor, straighten your legs, rise onto your toes and shrug your shoulders. Then lower the bar to the floor. Keep your arms straight as you shrug your shoulders. 2. Front Step-Up Stand in front of a bench holding a barbell across the front of your shoulders. Place your right foot on the bench and push your body up until you're standing on the bench. Complete your reps on one leg before switching to the other leg and repeating. Keep your elbows high and upper arms parallel to the floor. 3. Mixed-Grip Pull-Up Grab a pull-up bar with a mixed grip (one palm facing you, the other facing away). Hang with your arms straight and brace your abs. Pull yourself up until your chin is over the bar. Then slowly lower yourself. Reverse your grips on the next set. Space your hands about shoulder-width apart. 4. Reverse Grip Bench Press Lie flat on a bench. Grab the barbell using an underhand grip (palms up) and hold it over your chest with straight arms. Pull your shoulder blades back and down. Lower the bar to the centre of your chest. Then push the bar back up. Pull your elbows towards your body as you lower the bar. 5. Split Good Morning Stand holding a barbell across the back of your shoulders. Place one heel on two weight plates just in front of you. With that leg straight and your back leg slightly bent, bend forwards. Return to the starting position. Do all your reps before switching sides. Bend forwards as far as possible without rounding your back. 6. Push Jerk Stand holding a barbell in front of your shoulders. Dip slightly and then in one motion straighten your legs and push the weight overhead. When your arms are almost fully extended, widen your base and bend your knees. Return to the starting position. Hold the bar with an overhand grip (palms forward). 7. One-Arm Horizontal Pull-Up Lie under a secure waist-high bar with your heels on the floor and grab the bar with one arm extended over the centre of your body. Pull up towards the bar, lower yourself and repeat with the other arm. Too hard? Bend your knees or use two hands. Reach your free arm up towards the ceiling, as if punching up. 8. Plank with Weight Transfer Assume the plank position with a light weight to the outside of your right elbow. Pick up the weight with your right hand and pass it to your left hand. Place the weight to your left. Move the weight back. Brace your abs to keep your torso from rotating as you lift the weight. Sandra Prior runs her own bodybuilding website at http://bodybuild.rr.nu.
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