Fitness is an experiment. You try different things to see how your body responds. You can mix your sets and reps or follow a new workout program. Tomorrow I’ll be doing a workout I’ve never done before. I’ve done all the exercises that will be mentioned but never in one workout. This workout follows the trend I’m going in my fitness.
I’m currently doing a total body workout split. I prefer this method because it let’s me get more work done in less days. I also prefer total body workouts over bodyweight splits because I feel less soreness the following days. The only drawback is total body workouts affect your energy levels more. Different things work for different people but so far this approach has been working for me.
The goal of my workouts is to hit as many muscle groups as possible while also activating a lot of muscle fibers. I talked about the benefits of activating a lot of muscle fibers in my previous post How To Build An Impressive Body .
Below is the workout I’ll be doing.
Dumbbell Overhead Press: 5 sets of 3 with 3 minute rest in between. I’ll be using 85% of my one rep max. I’ve been doing more overhead presses because I feel like my shoulders have been a weak point. Dumbbells allow me to work each shoulder equally.
Squats: 60% of my 1 rep max. I’ll do 5 sets of 3 with 1 minute rest in between. I’ll be using the Compensatory Acceleration Training (CAT) method Use CAT For Strength Gainz.
Farmers Walk: I’ll carry two 90 pound dumbbells for 45 seconds and rest 2 minutes in between sets. It’s hard to do a one rep max percentage for farmer’s walks but you should aim for at least your body weight for the total weight you’ll be carrying. I’ll do 3 rounds of this.
Jump rope for 5 consecutive minutes. I’ll be switching from a steady to a fast pace throughout.
I’ll finish off with some static stretches.
What I like about this workout is that my body won’t be bored. I’ll be working almost every muscle in my body in different ways. This workout has strength, speed, and conditioning in it. If it sounds interesting, give it a try and see how your body responds to it.
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