This workout program is designed to make you sweat… and strong! Guys, let’s be honest here: sometimes we do the workout and don’t feel we have actually trained. Sometimes, the number of reps written in the program is too little for us, which means achieving the desired results might be a long journey.
Once you get your maximum straight and aim for strength endurance, you will definitely get some muscle gains from this workout plan. What are the rules to follow? Well, you take the maximum repetitions that are just near the failure. Nevertheless, the main word here is “near.” It would be best to stop by the time you feel you can do 2 - 3 more reps. Why? Because at that point, you are still performing an exercise correctly and prevent yourself from performing it ugly. When you feel you start getting bad, finish the set. However, in the last round, do failure as it’s already the end. Ready? Here is the plan itself.
- Push-ups, 3 sets, maximum repetitions;
- Chin-ups, 3 sets, maximum repetitions;
- Single-Leg Squats, 3 sets, maximum repetitions;
- Bench Dips, 3 sets, maximum repetitions;
- Glute/Ham Raises, 3 sets, maximum repetitions;
- Calf Raises, 3 sets, maximum repetitions;
- Handstand Push-ups, 3 sets, maximum repetitions;
- Crunches, 3 sets, maximum repetitions.
“But when should I rest?” you might ask. Well, go rest for 90 seconds between each exercise and 3 minutes between sets. This would be enough to breathe out and not let your heart pound like a stereo.
If you think you can’t do a lot of repetitions, don’t give up. You ARE capable of doing things you have never done before, that’s a fact! Such intense training requires growing every time you start doing it. This will help you get stronger, gain endurance and muscle. Plus, it’s excellent cardio that will burn you A LOT of calories without running.