I like to start most of my workouts with a heavy compound movement. Today, we’ll begin with barbell squats. I believe that training your large muscle groups first is one of the best ways to make improvements in strength and endurance, as well as your physique. That’s especially true when your reducing calories to emphasize the sculpture of your physique while training with intensity.
I like to perform a couple full-range warm-ups without weight before I begin my working sets. Make sure that you don’t count these warm-ups toward your working sets.
Take a look at my tips in the video for the B block. The technique I demonstrate for hip thrusters is crucial to improve core strength without increasing risk of injury. You should also use the version of pullups that you can perform. Previously, I showed you how to perform negative pullups, and today I’m performing weighted pullups. I don’t expect that you’ve progressed to this point in only two days. I just want you to choose the form of pullups that works for you as you progress. For instance, you can add a small weight to your negatives for today’s workout if you aren’t able to fully pull yourself above the bar under your own power without a jump.
Today’s workout includes legs, back, core and many supporting muscle groups. Remember that on Riding the Redline your goal is to gain strength and grow leaner rather than emphasize the appearance of individual muscle groups. My approach is more holistic than standard bodybuilding protocols. While both are viable training strategies, I designed this workout to help you achieve performance goals that lead to the physique goals you seek.
I include a lot of high-intensity interval training (HIIT) in my training. I believe this type of cardio encourages release of stored bodyfat while sparing — or even helping to increase — lean muscle. My C block is specifically designed for this. If you don’t have the machine available or the ability to perform what I describe, then make substitutions that accomplish the same objectives. For instance, you can use an elliptical machine or a light-weight seated row to replace machine rows.
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A BLOCK
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Barbell squat
Rest 90 seconds between sets
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5 SETS / 5 REPS
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| B BLOCK |
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Barbell hip thruster
Performed in a circuit with no rest between individual moves, but with 60-90 seconds of rest between each circuit
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5 SETS / 15 REPS
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Weighted pull-up
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5 SETS / 5 REPS
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Bent-over barbell row
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5 SETS / 10 REPS
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| C BLOCK |
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Machine row
Performed in a circuit with no rest between individual moves, but with 60-90 seconds of rest between each circuit
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4 SETS / 300 Meters
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| Wall ball |
4 SETS / 20 REPS
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Hanging leg raise
Toes to the bar—or at least better than the last time you performed this move
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4 SETS / 10 REPS |
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| D BLOCK |
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Weighted glute-ham raise/GHD or hyperextension
Performed in a circuit with no rest between individual moves, but with 60-90 seconds of rest between each circuit
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3 SETS / 15 REPS
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| Ball slam |
3 SETS / 15 REPS
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Single-arm dumbbell snatch
10 per side, alternating
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3 SETS / 10 REPS
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TIP: Make sure you’re recording all of your sets, reps and exercise modifications. You’re going to be performing many of these moves throughout this Trainer series, and I want you to have a clear record of all that you’ve achieved in every workout. This helps you gauge your accomplishments and your improvements.
