Today’s workout begins with a five-by-five (5x5) for bench press with 90 seconds of rest between sets. I often like to start with these one-off compound movements as my A block. Exercises such as bench press and squats stimulate overall muscle growth—even for body parts you’re not training during these moves. That’s because they drive overall anabolism through hormone production. Of course, this only works efficiently when you’re getting in the proper nutrients on your reduced-calorie nutrition program. That’s why it’s crucial to follow my nutrition and supplement regimens.
I’ve designed many of my circuit blocks so can complete them in one location in a busy gym. That’s crucial to being able to really push yourself. Performing circuits without rest between individual exercises is a key to improving your strength, endurance and physique on Riding the Redline. As usual, you’ll rest 60-90 seconds between each circuit.
You can perform your first set of unfamiliar moves such as windmills without weight or very light weight. Then increase weight as you grow more comfortable with the move—just make sure that you keep proper form to your range of motion.
For moves such as the Ski Erg, make substitutions where you can. The goal of this move is to incorporate your upper body into your cardio high-intensity interval training (HIIT). You can substitute an elliptical trainer or any other type of cardio that involves your upper body as well as your lower.
I’ve provided you with details about how to perform wall climbers, and I’ve given some modifications. If you’re still not comfortable with these, then you can substitute mountain climbers for this move. For handstand push-ups you can substitute dumbbell or barbell presses, or pike presses with your feet on a bench if you’re not ready for handstand presses.
Today’s workout hits chest, back and triceps, in addition to working your cardiovascular system. Make sure that you check out today’s video to see me break down techniques for individual moves in this workout.
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A BLOCK
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Barbell bench press
Rest 60-90 seconds between sets
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5 SETS / 5 REPS
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| B BLOCK |
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Dumbbell pullover
Performed in a circuit with no rest between individual moves, but with 60-90 seconds of rest between each circuit if needed
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5 SETS / 10 REPS
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Dumbbell overhead triceps extension
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5 SETS / 10 REPS
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Man maker
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5 SETS / 10 REPS
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| C BLOCK |
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Windmill
Performed in a circuit with no rest between individual moves, and with as little rest as possible between circuits
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5 SETS / 10 REPS PER SIDE
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| Kettle-bell swing |
5 SETS / 15 REPS
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| SkiErg |
5 SETS / 60 Seconds |
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| D BLOCK |
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Wall climb
Performed in a circuit with no rest between individual moves, and with as little rest as possible between circuits
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5 SETS / 10 REPS |
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| Handstand push-up |
5 SETS / 8 REPS
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| Burpee pull-up |
5 SETS / 10 REPS
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TIP: For your warm-up sets, you can perform sets with as much or as little weight as you want to use. You can also go with as many reps as you want. Just remember that warm-up sets don’t count toward your 5x5 working sets. Still, they’re an important component of helping you achieve your smaller goals with individual moves, translating into better overall goal-progression.
